HealthyLife Articles

Category: Healthy Eating

  • Setting Doable Goals For A Healthy Diet

    HEALTHY EATING

    A variety of vegetables.

    When you’re trying to eat healthier, it helps to have goals. If you have clear goals for yourself, it’s easier to stick to your plan. Goals give you specific things to try for each day.

    Healthy eating goals need a few things to make them work. When you set a goal, make sure it is SMART.

    S = Specific

    Your goal should have details that keep you on track.

    Yes: I will eat one extra serving of vegetables each day.

    No: I will eat healthier.

    Yes: I will replace soda with water.

    No: I will avoid unhealthy drinks.

    M = Measurable

    Your goal should be something you can measure. At the end of the day, you can look at your goal and say for sure that you did it.

    Yes: I will drink five or more glasses of water each day.

    No: I’ll drink more water.

    Yes: I will eat an apple or pear instead of dessert.

    No: I’ll eat less sugar.

    A = Action-oriented

    Make sure the goal is something you can do. It tells you to take action.

    Yes: I won’t buy potato chips when I go shopping.

    No: I’ll think about ways I can eat less junk food.

    Yes: I will walk for 30 minutes, three times a week.

    No: I’ll ask my friend to start walking with me.

    R = Realistic

    Don’t start with a huge goal in the beginning. Make your goals doable. This will boost your confidence.

    Yes: I’ll allow myself one mini-sized candy bar each day.

    No: I’ll never eat chocolate again.

    Yes: I’ll replace one glass of soda with water.

    No: I’ll quit drinking soda.

    T = Timed

    Have start and stop times for your goals. When the time is up, see how you did. If you succeeded, keep doing it. If not, think about how you could make it work better.

    Yes: I will start on Monday and stick with it for one week.

    No: I’ll get started with my plan when life is less stressful.

    Yes: My goal starts on January 15 and I’ll check my progress on January 22.

    No: I’ll try to start this plan after the holidays.

    Source: U.S. Department of Veteran Affairs

    © American Institute for Preventive Medicine

  • What Is The Intermittent Fasting Diet?

    HEALTHY EATING

    Concept image of plate with "DO NOT" sign and clock hands.

    The intermittent fasting (IF) diet is one of the latest diet trends. The idea behind the IF diet is to use fasting, or periods of not eating, to lose weight.

    The IF diet does not focus on the types of foods you eat. Instead, it tells you to eat within certain time frames. Some IF plans say you should eat within a few hours of each day. For instance, you can eat within an 8-hour window, from noon to 8 p.m. Then, during the other 16 hours, you do not eat.

    Other IF plans tell you to eat normally for a few days a week and do a “fast” on other days. This fast may mean not eating at all or eating only small amounts. Some plans tell you to eat normally five days a week, followed by a  24-hour fast for two days.

    The history of fasting

    People who support IF diet plans say that humans are built for fasting. Our ancient ancestors didn’t have food available all the time as we do today. They didn’t have refrigerators or ways to keep food fresh and on hand. They didn’t have grocery stores and restaurants open all night.

    Before modern times, humans hunted or gathered plants for food during the day. Then, there would be no food for several hours. Sometimes, they would go for a day or more without eating because they couldn’t get food at all. For these reasons, some people believe that fasting is a way to use a similar approach today.

    More studies

    Many of the IF diet studies have been done using rats. But some small human studies show that IF can help some people lose weight.

    Research shows that IF doesn’t seem to work better than other healthy diets. And, fasting can be hard to do.

    The intermittent fasting diet is not a magical weight loss solution for everyone. But, if you are in good health and your doctor says it’s OK, it may be worth a try.

    © American Institute for Preventive Medicine

  • Creamy Squash Soup With Shredded Apples

    HEALTHY EATING

    Creamy squash soup.

    Who says creamy soup has to be unhealthy? This recipe uses the bounty of fall without lots of calories from too much fat or added sugar. It can be prepped in 10 minutes, with just 20 minutes of cooking time.

    Ingredients

    *  2 boxes (16 oz each) frozen pureed winter (butternut) squash

    *  2 medium apples (try Golden Delicious or Gala)

    *  1 tablespoon olive oil

    *  ½ teaspoon pumpkin pie spice

    *  2 cans (12 oz each) fat-free evaporated milk

    *  ¼ teaspoon salt

    *  ⅛ teaspoon ground black pepper

    Directions

    1.  Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed.

    2.  Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.

    3.  Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.

    4.  Stir in thawed squash and pumpkin pie spice.

    5.  Add the evaporated milk about ½ cup at a time, stirring after each addition.

    6.  Season with salt and pepper.

    7.  Cook and stir over medium heat just until soup is about to boil.

    8.  Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice or a few pumpkin seeds, if desired.

    Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water.  Microwave on high for 5-10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

    Nutrition Facts: 4 servings. Calories 334; Total fat 4 g; Saturated fat 1 g; Sodium 370 mg; Total fiber 5 g; Protein 18 g; Carbohydrates 62 g

    Source: National Heart, Lung, and Blood Institute

    © American Institute for Preventive Medicine

  • “Fast” Food At Home

    HEALTHY EATING

    Father and young daughter cooking together.

    The best antidote to eating fast food too often is to build a repertoire of quick meals you can make at home. While it takes a little bit of upfront effort, once you get in the groove of turning fresh, whole food into “fast” food, you’ll become quick and efficient. And hopefully healthier!

    “Fast” foods to keep on hand

    *  Canned beans

    *  Frozen and fresh vegetables

    *  Pre-cooked, frozen meats

    *  Eggs

    *  Fresh fruit

    *  Microwaveable grains

    *  Whole-grain bread, wraps, and tortillas

    *  Salsa, marinara, pesto, teriyaki sauce, etc.

    Be “fast” food ready

    Home-cooked meals do require some preparation. But, that doesn’t mean you need to cook every day. Instead, set aside a few hours on the weekend or one weeknight and get all the prep done for the week.

    *  Pre-cook chicken and ground beef or turkey. Freeze in pre-portioned amounts.

    *  Chop and portion out servings of fresh fruits and vegetables to grab for lunches and snacks.

    *  Cook up pasta, rice, and other grains for reheating during the week.

    *  Prep salad ingredients such as greens, hardboiled eggs, fresh vegetables, and diced chicken.

    *  Cook once, eat twice. Double whatever you make and freeze extra for another meal.

    *  Make a pot of soup or chili on the weekends to reheat during the week.

    © American Institute for Preventive Medicine

  • Make Your Picnic Fun & Safe

    HEALTHY EATING

    Family have a picnic.

    Many people enjoy outdoor eating throughout the spring and summer. But don’t let unsafe food rain on your picnic. Food poisoning can happen when food is not kept at the right temperature during barbecues and outings. Dangerous bacteria can grow on the food and make people sick.

    Luckily, there are some simple precautions you can take to be sure your picnic food stays safe to eat.

    Clean hands

    If you’re using a picnic site without running water and soap, bring your own. A large jug of water, some soap and paper towels will work.

    If you don’t have a jug of water, use antibacterial hand wipes. Encourage everyone to clean their hands before eating, after using the bathroom and before serving food.

    Hot and cold

    One of the keys to eating safe food is to keep hot foods hot and cold foods cold. Don’t let food become just warm or room temperature.

    The “danger zone” for bacteria to grow is between 40 and 140 degrees. If food stays at this temperature for two hours, bacteria can grow rapidly. If it’s hot outside (90 degrees or above), food can become unsafe after just one hour in the danger zone.

    To keep food cold, use ice packs or fresh, clean ice. Check it often to be sure the ice is still cold. Try to avoid opening the cooler too often.

    To keep hot foods hot, use insulated containers and microwaveable heat packs. Keep children away from hot containers or heat packs.

    Dishes and utensils

    If you’re using a grill, you may need to place raw meat, poultry or seafood on the grill. But be careful about what that raw food touches.

    Don’t reuse a plate or utensils that touched raw meat, poultry or seafood. Germs from the raw food can contaminate the cooked food and cause illness. Wash all the dishes and utensils in hot, soapy water before using them again.

    Wash produce before you go

    Before you pack your picnic basket, wash any fresh fruits or vegetables. This will ensure they are clean when you are ready to eat.

    Source: Food and Drug Administration

    © American Institute for Preventive Medicine

  • Pros & Cons Of Beef

    HEALTHY EATING

    Two pieces of beef with garnish.

    If you feel confused about whether it’s OK to eat burgers and steak, you are not alone. While there is no one right answer for everyone, there are helpful guidelines that can aid you in deciding whether eating beef is right for you.

    Some people choose to give up beef completely, and that’s perfectly fine and healthy.

    However, if beef is a food you enjoy, you don’t necessarily have to cut it out of your diet. There is a middle path that can help you prevent some of the drawbacks of eating beef and still enjoy this nutritious protein source.

    Pros of eating beef

    *  Concentrated source of protein

    *  Provides essential nutrients such as vitamin B12 and iron

    *  Grass-fed beef can provide healthy omega 3 fats

    *  Cattle raised using regenerative agriculture techniques can provide environmental benefits

    Cons of eating beef

    *  High intake of red meat is linked to increased risk of heart disease, cancer, and diabetes.

    *  Cattle raised on feedlots may have a negative environmental impact

    *  Conditions in some feedlots may be concerning

    *  Processed red meats contain chemicals that can be cancer-causing

    If you eat meat

    Limit your overall intake: Moderation is key, not only in portion size but also frequency. The recommended portion size of beef is about 3-4 ounces. Limit red meat consumption to two or three times a week.

    Choose lean red meat: Avoid processed, smoked, or cured meats such as hot dogs, cold cuts, and jerky. Instead, opt for lean cuts of beef such as:

    *  90% or more lean ground beef

    *  Sirloin cuts

    *  Round cuts

    Choose grass-fed beef: Grass-fed beef is lower in total and saturated fat. It also contains more healthy fats, such as omega 3’s while still providing vitamin B12 and iron.

    Source: Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Should You “Wash” Your Food?

    HEALTHY EATING

    Bowl of water with fruit and vegetables and a pair of disposable gloves.

    When COVID-19 started to spread, many people became more concerned about germs. Some articles and videos about washing your food started to make the rounds on the Internet. But are you supposed to sanitize food or use soap? Or is water enough?

    If you’re worried about keeping your food clean, here are some tips.

    At the grocery store

    Start with a clean cart. Most grocery stores have sanitizing wipes at the entrance. Some are also sanitizing carts themselves and giving customers a clean cart or basket as they arrive.

    Get a sanitized cart or use a sanitizing wipe to clean the handle and other surfaces you might touch.

    Make sure any raw meats you purchase are in their own plastic bags. Keep them separated from other foods in your shopping cart and grocery bags.

    Cleaning meats – don’t do it

    Do not wash or rinse meats, poultry or fish. This includes running it under water, soaking it or using vinegar or other solutions to “clean” it. Experts say rinsing, soaking or cleaning meat does not help you. Instead, it spreads germs and bacteria in your kitchen.

    Today’s meats, poultry and fish in stores are already cleaned during processing. The practice of cleaning these foods at home is outdated and not healthy.

    Keep these foods each in their separate bag and keep them in the fridge or freezer until you’re ready to use it. Wash and sanitize counters, cutting boards and other surfaces that come into contact with raw or frozen meats, poultry and fish.

    Clean hands are key

    After a trip to the grocery store, wash your hands with soap and water. After touching any raw foods, wash your hands again. And finally, before you prepare any food at all, wash your hands!

    Cleaning fruits and vegetables

    Rinse any fresh fruits or vegetables well under running water. Do this before cutting, peeling or eating them. You can wash foods that are labeled as “pre-washed,” but it’s not necessary. These are ready to eat.

    Don’t use soap or sanitizers

    Sanitizing wipes and other chemicals are not safe to consume. Even household dish soaps are not safe to eat. So, don’t use these things on your food.

    Rinse fruits and veggies well. Make sure you get any visible dirt off. Use a clean scrub brush on tough things like potatoes or cantaloupe.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • What To Know About Moldy Food

    HEALTHY EATING

    A squash that has mold on it.

    All foods can collect mold over time. Have you ever found moldy food and wondered if it was safe to eat? It depends on the food.

    What is mold?

    Molds are tiny, microscopic fungi. They have threadlike roots that can invade soil, plants and yes, the food we eat. They may look like fur or fuzzy green patches. Sometimes mold looks like white dust.

    Some molds can be dangerous to people. They can cause allergic reactions and breathing problems. Other molds can produce poisonous substances called mycotoxins.

    Roots go deep

    Mold’s roots can be hard to see and can be deep in the food. Moldy foods may also have bacteria in them that you can’t see.

    By the time you see mold on the surface of food, the mold roots may have already invaded it. So if you try to cut off the “bad part,” you could still be eating some mold. But there’s good news: You can save a few foods that have small amounts of mold on them.

    Can you eat moldy food?

    Some hard foods are safe to eat if you see mold on the surface. This is because the mold roots can’t invade them. But you have to remove the mold you can see before eating. A few foods you can eat include:

    *  Firm or hard fruits and vegetables, such as carrots, bell peppers and cabbage.

    *  Hard cheeses, such as cheddar, provolone, parmesan and Swiss.

    *  Hard salami and dry-cured country hams.

    Here’s how you can remove the mold and eat these foods safely:

    1.  Cut at least one inch around and below the mold spot.

    2.  Don’t touch the mold with your knife.

    3.  Discard the entire area you cut away.

    4.  Wash your hands.

    Other fruits, vegetables, cheese, breads and meats aren’t safe to eat if you see mold. Throw them away.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Black Bean Burgers

    HEALTHY EATING

    Image of a black bean burger.

    Ingredients

    1 can of 15.5 ounce low-sodium black beans (drained and rinsed with cold water)

    1 large egg

    1/2 cup cooked brown rice*

    2 scallions (green and white minced, about 1/4 cup)

    2 Tablespoons chopped fresh cilantro (or basil leaves or a combination)

    1 garlic clove (peeled and minced)

    1/4 teaspoon dried oregano or basil

    1 teaspoon vegetable oil

    1/2 teaspoon salt

    1/2 teaspoon black pepper

    4 whole-wheat buns

    Directions

    1. Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.

    2. Add precooked rice*, scallions, cilantro, garlic and oregano, salt and pepper and mix until well combined.

    3. Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick.

    4. Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole-wheat bun.

    *Try using old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.

    Serve with your favorite toppings, such as lettuce, tomato, guacamole, salsa, low-fat cheese or low-fat yogurt.

    Serves 4. Per serving: Calories: 274; Total Fat: 5 g; Saturated Fat: 1 g, Sodium: 668 mg; Total Carbohydrate: 47 g; Dietary Fiber: 12 g; Protein: 13 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Easy Food Swaps For A Healthier You

    HEALTHY EATING

    Image of middle-aged couple preparing food in their kitchen.

    What if you could be healthier without making a bunch of drastic changes? No extreme dieting or starving, but just taking some small steps to improve your food choices. It is possible if you know which foods to eat more of, and which ones to scale back on. The American Heart Association recommends a few simple switches that can add up to better overall health:

    *  Don’t cook with butter, lard, or shortening. Use vegetable oils that are high in unsaturated fats. Great choices include olive, canola, walnut, and safflower oils.

    *  When purchasing canned soups or vegetables, look for lower-sodium or “no salt added” varieties. Choose frozen vegetables without added salt or sauces.

    *  Avoid foods with added sugar, such as canned fruits with syrup. Choose canned fruits with no sugar added and/or packed in 100 percent fruit juice.

    *  Use nonstick cooking spray instead of shortening for recipes that call for “greased” cookware.

    *  When buying bread or crackers, look for those labeled “whole grain” or “whole wheat.” These choices contain more fiber and nutrients than refined grains.

    *  Cut back on red meat by using ground turkey or chicken in place of ground beef in recipes. Turkey tacos, meatballs, or chili can be just as tasty and many people can’t tell the difference.

    These simple tips can help you cut back on saturated fat, excess sugar and sodium. This adds up to great health benefits without having to change your eating habits entirely.

    © American Institute for Preventive Medicine