HealthyLife Articles

Category: Healthy Eating

Recipe: Salsa

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

© American Institute for Preventive Medicine

January 23, 2026
Tv & Healthy Eating Don’t Mix

HEALTHY EATING

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.

© American Institute for Preventive Medicine

January 23, 2026
Clean Cut: Cutting Board Safety

HEALTHY EATING

Cutting boards are useful for all types of slicing, dicing and chopping. They can save your countertops and make meal prep easier. But without careful cleaning, your cutting board could contaminate your foods and make you sick. Every surface your food touches needs to be clean, especially those that touch raw meat, poultry and seafood.

When to clean your cutting board

For a clean surface, remember to wash your board:

* Before using it for the first time.

* After it has held raw meat, poultry, seafood, eggs or flour.

* Before switching foods and moving on to the next step, even if it’s for the same meal.

* After you’re done using it.

How to clean your cutting board

* Scrub your board thoroughly with hot, soapy water and a clean cloth or brush. Then rinse with hot water.

* If your board touched meat, fish or poultry, disinfect it after you wash it. You can do this by using a diluted bleach solution. Combine one tablespoon of bleach with one gallon of water. Pour the solution all over the board and let it sit for five minutes. Finally, rinse it well.

* Let it air dry or dry it with a clean towel if you need to dry it quickly.

* If it’s dishwasher safe, put your cutting board in the dishwasher. Be aware that some cutting boards may crack or split in the dishwasher, so follow the manufacturer’s directions.

Other tips for clean cutting

Buy two different boards. Use one board for meats and the other for ready-to-eat foods like fruits and breads. Get different colors so you can tell them apart.

Replace your cutting board if it has a lot of wear, cuts or grooves. It can be hard to clean in the small grooves, which can be a hiding spot for germs.

© American Institute for Preventive Medicine

January 23, 2026
Enjoy Thanksgiving Without Weight Gain

HEALTHY EATING

Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.

Don’t “save your appetite”

Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!

Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.

Enjoy every bite

Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.

Small, slow and steady is key

The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.

Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.

Focus on colorful fruits and vegetables

The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.

If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.

Don’t put healthy habits on “hold”

The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.

Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.

Sources: Academy of Nutrition and Dietetics, American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Low Carb: Healthy Or Just A Trend?

HEALTHY EATING

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.

© American Institute for Preventive Medicine

January 23, 2026
Plant-Forward Eating

HEALTHY EATING

A plant-forward style of eating is one that features plant foods as the star of most meals. Animal foods such as meat and dairy may be included but are not the main focus. There are many ways to be plant-forward and improve the health of your diet.

How it works

Plant-forward eating is less of a diet prescription and more of a healthy food mindset.

Each meal begins with the question: “what plants can I add to my plate?” Animal products should be a secondary consideration and eaten in small amounts.

A plant-forward diet focuses on:

* Whole grains such as brown rice, quinoa, amaranth, bulger, whole wheat, millet, and oatmeal

* Plant proteins such as nuts, nut butter, seeds, soy, beans, peas, and lentils

* A variety of vegetables of every color

* Whole fruits

* Quality plant fats such as olive oil, avocados, canola oil, and nuts

Benefits

Plant-forward eating has many benefits to physical health. Diets high in plant foods are linked to improved health and a lower risk of disease. Eating less meat reduces your risk of:

* Obesity

* Heart disease

* Stroke

* Type 2 diabetes

* High blood pressure

* High blood lipids

* Certain cancers

In addition, a plant-focused diet benefits the environment. Fewer animal products may translate to lower greenhouse gas emissions and more responsible land, energy, and water usage.

Getting started

Gradual change over time is the best way to create healthy habits. It also helps to get family members on board with “plant forward.” Here’s how to get started:

* Take it one meal at a time. Start with just breakfast or lunch being meat-free.

* Find a few simple, meatless recipes to try. Look for those big on flavor.

* Add more of the plant foods you already love to your plate and shopping cart. Gradually branch out for more variety.

* Swap out the meat in a recipe for a plant protein like beans or tofu.

* Aim to make three-fourths of your plate plant foods.

* Reduce your meat portions by half.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Sweet Potato Cheesecake

HEALTHY EATING

Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

Ingredients

1 cup gingersnaps or graham crackers (finely crumbled)

3 tablespoons butter

8 ounces cream cheese (light, softened)

1 cup sweet potatoes (cooked, mashed)

1/3 cup sugar

1-1/2 teaspoons pumpkin pie spice

1 teaspoon grated orange peel

1 teaspoon vanilla

5 egg whites

1 cup milk (evaporated, reduced-fat 2%)

Directions

Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

Filling:

1. In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

2. Stir in milk. Carefully pour into prepared pan.

3. Bake at 350 degrees for 60-70 minutes until the center appears set.

4. Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

5. Remove sides of pan.

6. Garnish with dessert topping and orange peel.

Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Vegan Diet: Myths & Facts

HEALTHY EATING

Vegan diets excludes all animal products, including meat, eggs, milk, cheese, and even honey. A vegan diet CAN be healthy when done right. Let’s take a closer look.

Myth #1: Vegan diets are short on protein

Fact: While animal foods contain concentrated protein, many plant foods also contain protein. As long as a variety of plant proteins are eaten at every meal, getting adequate protein is no problem. Vegan sources of protein include:

* Beans

* Legumes

* Nuts

* Seeds

* Soy products

* Whole grains such as quinoa, oatmeal, and millet

Myth #2: Dairy is needed for strong bones

Fact: Calcium, vitamin D, vitamin K, and magnesium are all essential nutrients for strong bones. However, dairy is not the only food source. Lots of plants contain those nutrients:

* Spinach

* Broccoli

* Tofu

* Edamame

* Beans and chickpeas

* Chia seeds

Safe amounts of sunlight provide vitamin D, but supplements of both vitamin D and calcium may be beneficial.

Myth #3: Vegan diets cause malnutrition

Fact: Poor nutrition is possible for anyone who doesn’t make wise food choices. Being vegan does require a certain amount of planning to ensure adequate protein, fat, and nutrient intake. But being a healthy vegan is very doable.

Because it is plant-based, a balanced vegan diet may decrease the risk of some chronic diseases such as:

* Heart disease

* Diabetes

* High blood pressure

* Obesity

Myth #4: Vegan diets aren’t safe for children

Fact: Kids can be healthy vegans, too. However, due to their unique nutritional needs, it takes extra care and planning to ensure their growing bodies get enough protein, fat, vitamins, and minerals. It’s best to work with a pediatrician to ensure a vegan diet works for your child.

Myth #5: Vegan diets are restrictive

A vegan diet may not be for everyone. But, those who follow this way of eating enjoy a wide variety of delicious plant foods. If you choose to switch to a vegan diet, give yourself plenty of time to adapt to new ways of shopping, cooking, and eating.

© American Institute for Preventive Medicine

January 23, 2026
Arm Yourself With A Vegetable Scrubber

HEALTHY EATING

A University of Nebraska-Lincoln food safety specialist said it is important to properly wash fresh produce before eating to reduce harmful microorganisms that could cause foodborne illness.

Wash produce with running water and then let that water go down the drain. Do not just soak the produce, said Julie Albrecht, UNL Extension food safety specialist at the Institute of Agriculture and Natural Resources.

If there is something on the outside of a food, soaking it could allow the microorganisms to spread to other parts of the food or to other produce in the same sink. Running water washes the microorganisms down the drain.

“It’s really just about preventing cross contamination,” Albrecht said. “Always use a colander or strainer so the water goes through the produce instead of just letting produce sit in water.”

It is important to wash all fresh produce, even ones with rinds that are not eaten, Albrecht said. Bacteria could be living on the surface and then spread to the inside of the fruit when the rind is cut.

Scrub foods with tough surfaces, such as melons and potatoes, with a vegetable scrubber.

Immediately refrigerate fresh produce after cutting it. Most fruits and vegetables can be stored at 40ºF or below, which is cold enough to prevent microorganisms from growing.

“Once you cut something or peel it, keep it cold, refrigerate it. Do not let it sit out at room temperature because microorganisms grow best around temperatures of 80 to 100. Plus, your food will be crisper and of a better quality,” Albrecht said.

Leafy vegetables and tomatoes have been linked to foodborne illness outbreaks in recent years, so take extra care to wash them and keep them cold, Albrecht said.

Be sure to also wash hands, surfaces, and utensils before handling raw produce.

While shopping, only buy the best-looking produce that will stay fresh the longest. “Pick high-quality produce with no bumps or scratches at the peak of ripeness or maybe a little under ripe,” Albrecht said. “And make sure there is no mold, especially on berries.”

© American Institute for Preventive Medicine

January 23, 2026
Do “Meal Replacement” Diets Work?

HEALTHY EATING

It seems simple enough: to cut calories, sip a shake or eat a bar instead of a meal. There’s no risk of accidentally eating too much, and you don’t have to spend time preparing a meal or measuring portions.

Also known as meal replacement diets, these programs have their pros and cons. A study published in The Journal of the Academy of Nutrition and Dietetics showed they can help people effectively lose weight. But, no single diet works for everyone. Before you try meal replacement, here’s what you should know:

* Talk with your doctor before you start any diet plan.

* Eat plenty of whole foods daily. Fruits, vegetables, whole grains, lean protein, low-fat dairy and healthy fats are recommended by the USDA. Bars and shakes cannot fully replace the nutrients you get from whole foods.

* Get the right amount of calories. There’s a healthy range of calories based on your age, weight and activity level. Learn yours by going to the USDA’s SuperTracker Tool atsupertracker.usda.gov.

* Drink plenty of water between meals to stay hydrated. This can improve your energy levels and may help you fight off hunger.

If you follow the guidelines, you may find success with a meal replacement plan. Be sure to follow the plan as recommended and still eat nutritious foods at other meals. If you find you’re too hungry or it’s not working for you, talk with your doctor or a dietitian about another option.

© American Institute for Preventive Medicine

January 23, 2026