Category: Healthy Eating

Ingredients

1/2 cup corn (fresh cooked or frozen)

1 can black beans (15 ounce, drained and rinsed)

1 cup tomatoes (fresh, diced)

1/2 cup onion (diced)

1/2 cup green pepper (diced)

2 tablespoons lime juice

2 garlic cloves (finely chopped)

1/2 cup Picante sauce

Directions

1.  Combine all ingredients in a large bowl. Chill until serving time.

2.  Drain before serving.

3.  Serve with low-fat baked tortilla chips or fresh vegetables.

Nutrition Facts: 8 servings, Calories 95, Total fat 0g, Saturated fat 0g, Sodium 236mg, Total carbohydrates 19g, Fiber 6g, Protein 5g.

Source: U.S. Department of Agriculture

Your TV could be changing your eating habits – and not for the better. You may not realize that this common device can change what you put on your plate.

How does TV change our eating habits?

Two reasons TV and screens can interfere with a healthy diet:

*  When we watch TV, we see commercials. Many commercials advertise unhealthy, processed or high-sugar foods. Kids and adults alike can be influenced by these commercials. They can make you crave or purchase foods you would not normally eat.

*  When you watch TV or another screen while eating, you might not realize how much you’re eating. TV takes your mind off your food so you don’t taste, smell or experience it as much. It makes food less satisfying and you can lose track of how much you are eating.

How to start better habits

You can avoid getting into a “TV trap” with your eating habits. Here’s how:

*  Don’t watch TV while eating. Agree as a family not to use electronic devices during meals or snacks.

*  Keep healthy snacks handy. Replace chips and crackers with crunchy vegetables. Or if you crave sweets, try fresh fruit instead of cookies.

*  Keep yourself busy while watching TV. Try using therapy dough or other sensory activities during TV time. This may help you get out of the habit of using your hands to reach for snack foods.

*  Try to eat together as a family regularly.

*  Minimize commercials. Watch shows on platforms that have no commercials. Or skip through commercials if you can.

*  Learn about healthy foods as a family. Try growing a garden or visiting a farmer’s market. When you see an unhealthy food advertised on TV, talk about healthier options.

*  Be a good role model. Show your kids that you can sit and enjoy meals and snacks without screens.

Many of today’s popular diets focus on eating very few carbs, while consuming lots of fat and protein. The keto diet is one example, but other diets, such as Atkins, offer similar weight loss plans.

These diets, like any diet plan, aren’t a magic bullet for weight loss. In fact, they haven’t been proven to work better than lower protein plans in long-term studies. If you do lose weight on the keto diet or a similar plan, you’ll probably have to keep eating that way to keep the weight off. And, this may not be best for your long-term health.

Protein isn’t perfect

Some diets have people believing that eating more protein is the answer to weight problems. But there’s more to the story.

The type of protein you choose can have an impact on your health. High intake of meat isn’t healthy, according to the American Heart Association. In fact, people who eat higher amounts of animal protein may be more likely to develop heart disease.

Plant-based proteins, however, may be a better choice. Foods like beans, legumes, soy, nuts and seeds offer protein and other nutrients. In fact, eating a mostly plant-based diet may slash your risk of heart disease by nearly half.

Ketosis confusion

When you severely limit your carbs, your body starts burning fat instead. When this happens, the liver makes a product called ketones.

A small number of ketones are okay in people who don’t have diabetes or other health issues. But sometimes, ketones can build up in the blood and high levels are dangerous. In severe cases, the ketones can get so high that they cause a coma or death. This is known as ketoacidosis.

People with diabetes may be more likely to get ketoacidosis with uncontrolled blood sugar. But, anyone who eats an extremely low carb diet could get ketoacidosis, though it’s not very common.

Healthy carb choices

Don’t rule out carbs as a healthy choice. Foods like sweet potatoes, fruit, whole grains and beans offer many vitamins, minerals and fiber – along with some healthy carbs. These foods also contain antioxidants, which can help fight cancer.

The bottom line:When you focus on almost all protein and fat, you’re missing out on a lot of nutrient-rich foods found in healthy carbs. While probably not harmful in the short-term, be sure to discuss whether you should follow a keto diet for longer periods with your doctor.