HealthyLife Articles

Category: Healthy Eating

  • Curry: A Powerhouse Spice

    HEALTHY EATING

    Curry powder and wooden spoon.

    Curry is a unique, delicious spice commonly found in East Indian cuisine. Curry powder is actually a blend of several ground spices, including turmeric, coriander, pepper, cumin, cinnamon, and chili. Each mixture can be different, and its color ranges from golden yellow to deep orange. The spices that make up curry powder have long been used in traditional Ayurvedic medicine. More recently, modern science is researching some possible health benefits.

    Decreased Inflammation

    One of the main ingredients in curry, turmeric, contains a botanical component called curcumin. It has been studied for its anti-inflammatory ability. Curcumin may be beneficial for people with inflammatory conditions such as arthritis and inflammatory bowel disease.

    Improved Digestion

    Many of the spices in curry powder may help digestion. Turmeric, cinnamon, and cumin are among the spices known for improving digestive health. Some curry blends also contain ginger, which may help reduce nausea and speed digestion.

    Antioxidant Properties

    Antioxidants are abundant in curry powder. These act to help prevent cell damage and protect against early aging. In general, plant foods with rich, deep colors are higher in antioxidants. Curry is no exception. The bright yellows and oranges indicate a variety of potent antioxidants.

    Heart Health

    Curry powder may help decrease blood pressure and lower levels of cholesterol and triglycerides.

    Cancer-Fighting

    Turmeric shows promise as an anti-cancer agent by interfering with cancer cells. The anti-inflammatory and antioxidant properties of curry may also be protective against cancer.

    Ask Your Doctor

    Always check with your doctor before taking turmeric or curcumin as a supplement.

    © American Institute for Preventive Medicine

  • Fill Your Grill, But Keep It Healthy

    HEALTHY EATING

    Vegetables on the grill.

    Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

    Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

    PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

    To lower these substances in grilled food, you can:

    *  Avoid burning or charring the food when grilling.

    *  Turn meat frequently when grilling to avoid burnt or very hot areas.

    *  Don’t let the flames touch the meat directly.

    *  Marinade the meat first.

    *  Wrap meat in foil before placing it on the grill.

    *  Trim excess fat off of meat to avoid charring.

    *  Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

    Beyond meat

    Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

    Sources: American Institute for Cancer Research, National Cancer Institute

    © American Institute for Preventive Medicine

  • Matcha Tea: A Healthy Trend?

    HEALTHY EATING

    Matcha tea.

    Matcha tea is the latest healthy drink that’s showing up everywhere. But is it really that good for you?

    Matcha tea comes from the same plant as other teas – the Camellia sinensis plant. But, it’s grown and harvested in a different way than other types of tea. Here’s what makes it different:

    *  Growers cover the leaves for several weeks before picking them. This boosts chlorophyll and gives it a deep green color.

    *  Matcha leaves are then ground into a fine powder. People add the powder directly to drinks. This means they are consuming the whole tea leaf, which includes its nutrients.

    Studies show that matcha is high in antioxidents, with research ongoing to show possible health benefits. Try a matcha drink in place of regular tea or coffee. But stay away from matcha drinks or powder that contain lots of added cream or sugar.

    © American Institute for Preventive Medicine

  • Quick & Easy Grain Bowls

    HEALTHY EATING

    Homemade grain bowl.

    Grain bowls offer a nutritious, simple meal to fuel your day. They are also a great way to maximize your daily plant intake. Here’s how to make each bowl both delicious and healthy:

    *Start with a tasty grain.Amaranth, quinoa, rice, farro, millet, and bulgur wheat can be made in large batches and used all week long.

    *Add a well-seasoned protein.Roasted chickpeas, sauteed tofu, tempeh, or seasoned beans make tasty plant choices. Salmon, chicken, or eggs work, too.

    *Pile on the vegetables.Roast, steam, or sautée your favorite in-season vegetables to add to your bowl. Broccoli, peppers, squash, and carrots make great additions. And don’t forget the leafy greens!

    *Top with healthy fats.Avocados, olives, olive oil dressings, nuts, and seeds make your grain bowl a complete meal. Cheese also adds a punch of flavor.

    *Spice it up.Salsa, green onions, pesto, sriracha, herbs, or vinaigrette add flavor and an extra helping of nutrients.

    © American Institute for Preventive Medicine

  • Signs Of A Fad Diet

    HEALTHY EATING

    Tape measure.

    Fad diets and pills don’t work. You may lose weight quickly, but it’s hard to keep it off. This causes a “yo-yo” effect that could harm your health and your confidence.

    Beware! Look for these signs of a fad diet:

    *  Claims of fast, amazing weight loss

    *  Hard-to-believe testimonials

    *  Strict rules of avoiding certain foods

    *  A claim that the diet works for everyone

    Talk to your doctor about safe, healthy ways to lose weight.

    Source: U.S. Department of Veterans Affairs

    © American Institute for Preventive Medicine

  • Winter Crisp

    HEALTHY EATING

    Plate with winter crisp and a cup of tea.

    Warm fruits: comfort food for chilly months

    When you think of fruit, do you picture cold watermelon in the summer? Or crisp, fresh-picked apples in the fall?

    Fruit can be a wintertime comfort food, too. Just add heat! Cooking fruit not only brings out its sweet flavor, but it can be a warm, soothing treat on a cold day.

    Some fruits, like apples and pears, can be boiled, baked, sauteed or even stewed. Add a drizzle of honey and some warm spices like cinnamon and ginger. Cooked fruit makes a healthy and delicious dessert.

    Source: Produce for Better Health Foundation

    Recipe: Winter crisp

    Ingredients

    1/2 cup sugar

    3 tablespoons flour (all purpose)

    1 teaspoon lemon peel (grated)

    5 cups apple (unpeeled, sliced)

    1 cup cranberries (fresh)

    2/3 cup rolled oats

    1/3 cup brown sugar (packed)

    1/4 cup whole wheat flour

    2 teaspoons cinnamon

    3 tablespoons soft margarine (melted)

    Directions

    Filling:

    1.  Combine sugar, all purpose flour and lemon peel in a bowl and mix well.

    2.  Stir in apples and cranberries.

    3.  Spoon into a 6-cup baking dish.

    Topping:

    1.  Combine oats, brown sugar, flour, and cinnamon in a small bowl.

    2.  Stir in melted margarine.

    3.  Sprinkle topping over filling.

    4.  Bake at 375 degrees for 40 minutes or until filling is bubbly and top is brown.

    5.  Serve warm or at room temperature.

    Nutrition Facts: Serving size: 1/6 of recipe. Calories 289; Total Fat 7 g; Saturated Fat 1 g;  Cholesterol 0 mg; Sodium 54 mg; Carbohydrates 58 g; Dietary Fiber 6 g; Protein 3 g

    Source: National Heart, Lung, and Blood Institute

    © American Institute for Preventive Medicine

  • Diet & Fertility

    HEALTHY EATING

    Couple in kitchen cooking together.

    While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.

    Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.

    What to eat

    There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:

    *Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.

    *Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.

    *Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.

    *Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.

    What to avoid

    The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.

    *Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.

    *Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.

    *Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.

    *Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.

    *Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.

    © American Institute for Preventive Medicine

  • Foods With Magnesium

    HEALTHY EATING

    Image of spinach.

    To boost your magnesium levels and get other healthy nutrients, try to eat these foods regularly:

    *  Almonds

    *  Spinach

    *  Cashews

    *  Peanuts & peanut butter

    *  Black beans

    *  Edamame

    *  Avocado

    *  Fortified breakfast cereals

    *  Brown rice

    If you’re eating fortified cereal or peanut butter, look for types without added sugar or salt. Also, be mindful of the amount of fat and calories in nuts and nut butter. While these foods can be part of a healthy diet, the recommended serving sizes are usually small.

    © American Institute for Preventive Medicine

  • Mediterranean Diet: Should You Try It?

    HEALTHY EATING

    Olive oil, black oils, bread and cheese.

    You may have heard about the Mediterranean diet and how some people believe it can make you healthy. But, what is this diet, and is it right for you?

    The Mediterranean diet isn’t a special diet plan or product. Instead, it describes the typical diet of people who live near the Mediterranean Sea. In this region, many people eat a diet that focuses on:

    *  Plenty of vegetables and fruits

    *  Moderate amounts of dairy, fish and poultry

    *  Whole-grain bread and cereals

    *  Beans and lentils

    *  Nuts and seeds

    *  Olive oil

    *  Wine (low to moderate amounts)

    *  Very little red meat and sugary desserts

    *  Fresh, mostly unprocessed foods

    When followed properly, the Mediterranean diet is similar to the diet recommended by the American Heart Association (AHA). But, the Mediterranean diet tends to be higher in fat than the AHA recommendations. The AHA believes that this higher amount of fat may be leading to obesity in Mediterranean countries.

    Fat’s not all bad

    The AHA says that the type of fat in the Mediterranean diet is healthier than the typical American diet. This is because the American diet often includes eating too much saturated fat, particularly from red meat. The Mediterranean diet uses healthier unsaturated fats from olive oil and fish. These unsaturated fats are better for the heart because they don’t raise unhealthy blood cholesterol levels.

    But, this doesn’t mean you should eat high amounts of any kind of fat. The AHA still recommends that even the healthy unsaturated fats should be eaten in moderate amounts. Saturated fat should be limited to six percent of a person’s total calories each day. Saturated fat is found in meat and dairy products, as well as coconut oil.

    Fat has nine calories per gram, which means it packs more calories than carbs and protein. So, consuming too much of it could still lead to unwanted weight gain – even if it’s the healthy kind of fat.

    Are Mediterranean people healthier?

    This begs the question: does the Mediterranean diet make you healthier? Mediterranean countries have lower rates of heart disease than the U.S. But, this may not be due to diet alone. Their exercise habits and other factors could also play a role.

    What’s the verdict on this diet?

    The bottom line: No large studies have shown that the Mediterranean diet is a magic fix for better health. But, it’s a good idea to eat more vegetables, fruits, and whole grains and less red meat. Always ask a doctor before changing your diet, especially if you have any health conditions.

    © American Institute for Preventive Medicine

  • Quick Facts About Sodium

    HEALTHY EATING

    A bowl filled with salt and a wooden spoon.

    Everyone needs some sodium. It helps with the body’s fluids, muscles and nerves. But most people eat too much. Here’s why cutting back can do you some good:

    Eating less sodium can lower the risk of a heart attack, heart failure, stroke and kidney disease.

    If people lowered sodium intake to 1,500 mg per day, fewer people would die of heart disease. Up to 1.2 million people could be saved over the next 10 years.

    About 70 percent of people’s sodium comes from processed foods like chips, cookies and crackers, not the salt shaker!

    Source: American Heart Association

    © American Institute for Preventive Medicine