HealthyLife Articles

Category: Healthy Eating

  • Eat Up To Boost Immunity

    HEALTHY EATING

    Image of man wearing superhero cape and t-shirt while drinking out of a cup.

    The cold and flu season can take its toll on even the healthiest person. With people coughing and sneezing seemingly everywhere, it can be hard to avoid the many illnesses that make their rounds this time of year.

    The good news is, there are some foods that may help you stave off colds and flu. These foods can boost the immune system, helping it fight off bad viruses that could make you sick. A healthy diet is a key part of a healthy immune system.

    Perhaps these foods don’t have superhero powers, but they act like protectors and guardians for our health. For a super-charged immune system, eat foods that contain these nutrients:

    Vitamin A

    This vitamin regulates the immune system. It keeps skin and tissues in the mouth and stomach healthy, which helps keep out unwanted invaders. Good sources of this vitamin include sweet potatoes, carrots, apricots, red bell peppers, spinach, kale and eggs.

    Vitamin C

    Perhaps the most famous of the immunity vitamins, vitamin C is well known for a reason. It tells your immune system to make antibodies to fight off infections. Citrus fruits like oranges and grapefruit are great sources, as well as red bell peppers, strawberries, broccoli and tomato juice.

    NOTE:grapefruit can interact with medicines. If you take any medicines, ask your doctor before eating grapefruit or drinking grapefruit juice.

    Vitamin E

    This vitamin fights off free radicals, which cause damage to the body’s cells and may harm the immune system. Vitamin E is found in wheat germ, sunflower seeds, hazelnuts, almonds, avocado, peanuts, red bell peppers and eggs.

    Zinc

    This mineral is found in many cold remedies and “immune boosting” vitamins. But, getting it from whole foods is usually better than taking a pill. Find immune-boosting zinc in lean meat, poultry and seafood, as well as cooked beans and lentils, cashews, pumpkin seeds, cottage cheese and fortified breakfast cereals.

    A well-rounded diet is very important to overall health. But, don’t rely on foods alone to keep you healthy this cold and flu season. Eat right, get exercise, get plenty of sleep and wash hands frequently for a healthier winter – and a healthier life. Finally, if you do get sick, these same healthy habits will help you feel better sooner.

    Sources: Academy of Nutrition and Dietetics, Food and Drug Administration

    © American Institute for Preventive Medicine

  • ‘Healthy’ Foods That Aren’T So Healthy

    HEALTHY EATING

    Image of older man grocery shopping.

    Walking down the aisles at the store can feel like you’re in the middle of a commercial. Words like “low-fat,” “reduced calorie,” and “made with real fruit” appear on food packages, making them sound healthy. But how do you know if these foods are really good for you?

    No matter what claims are on the package, you can find out if a food is a good choice by looking at the nutrition facts panel. It may take some detective work, but there are ways to find out which foods you should put in your cart – and which ones are better left on the shelf.

    Count your sugar grams.

    Many processed foods contain lots of added sugar. This includes “healthy” foods, such as granola and dried fruit. Check out how many grams of sugar are included per serving size. The American Heart Association says women should not exceed 25 grams of sugar per day, and men should not exceed 37.5 grams.

    If the food contains 13 grams of sugar per serving, for instance, that’s about half of a woman’s daily sugar intake. Some yogurts, even ones labeled as “healthy” and “low-fat,” can have up to 12 grams of sugar in one serving.

    Look at the type of fat.

    Certain types of fat are good for you in moderate amounts. Monounsaturated and polyunsaturated fats can help lower cholesterol levels. These are found in vegetable oils, such as canola and olive, as well as avocados, nuts and fish.

    Many processed foods contain trans fats, which should be avoided whenever possible. Saturated fats, found in dairy, meat, and some processed foods, should be limited. The AHA says this type of fat should not exceed 5 to 6 percent of your total calories. Example: A person who eats 2,000 calories a day should not eat more than 13 grams of saturated fat. A person who eats 1,500 calories a day should not exceed 10g.

    Compare fiber content.

    When shopping for grains, such as bread, pay attention to the amount of fiber they contain. Processed, white breads often contain little to no fiber. Whole grain breads, by contrast, are often higher in nutrients and contain 2 to 5 grams of fiber per serving.

    Fiber is also found in fruits, vegetables, nuts and legumes, such as beans. Women should aim for 25 total grams per day, and men 38 grams.

    © American Institute for Preventive Medicine

  • Keep Clean And Carry On

    HEALTHY EATING

    Image of green re-usable bag with fruit.

    Reusable grocery totes are popular. They’re an eco-friendly choice to carry groceries. But only 15% of Americans regularly wash their tote bags, thus creating a breeding zone for harmful bacteria, according to a survey by the Home Food Safety program. For example, juices from raw meat or germs from unclean objects can come in contact with bread or produce. And each year 48 million Americans get food poisoning from food-borne germs.

    You can prevent getting sick, says the Academy of Nutrition and Dietetics:

    *  Wash your grocery tote often, either in the washing machine or by hand with hot, soapy water. Turn it inside out.

    *  Clean all areas where you place your totes, such as the kitchen counter or kitchen table.

    *  Store totes in a clean, dry location. Avoid leaving empty totes in the trunk of your car.

    *  Wrap meat, poultry, and fish in plastic bags at the grocery store before putting them in your tote. Use one tote for raw meats, poultry and seafoods. Use a different one for ready-to-eat foods.

    © American Institute for Preventive Medicine

  • Perfect Pumpkin Pancakes

    HEALTHY EATING

    Image of a stack of pumpkin pancakes.

    Pumpkin is one of the favorite foods of fall. It’s packed with nutrients like fiber, vitamin A and vitamin C. It’s also naturally low in calories.

    Don’t assume pumpkin is only for pies! Use this nutritious vegetable for a variety of dishes, like this one.

    Ingredients

    2 cups flour

    2 tablespoons brown sugar

    1 tablespoon baking powder

    1 ¼ teaspoon pumpkin pie spice

    1 teaspoon salt

    1 egg

    ½ cup pumpkin (canned)

    1 ¾ cup milk, low-fat

    2 tablespoons vegetable oil

    Directions

    1.  Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl.

    2.  In a medium bowl, mix well together egg, canned pumpkin, milk and vegetable oil.

    3.  Add wet ingredients to flour mixture, stirring just until moist. Batter may be lumpy. (For thinner batter, add a little more milk).

    4.  Lightly coat a griddle or skillet with cooking spray and heat on medium.

    5.  Using a ¼ cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1 ½ to 2 ½ minutes.

    Repeat with remaining batter. Makes about 1 dozen 3 ½-inch pancakes.

    Pumpkin Pie Spice Hack

    If you don’t have pumpkin spice on hand, don’t worry- it’s just a combination of cinnamon, nutmeg, ginger and cloves. In this recipe, you can substitute ¾ teaspoon cinnamon, ¼ teaspoon nutmeg and 1/8 teaspoon each of ginger and cloves for the pumpkin pie spice. Remaining pumpkin puree can be frozen in an air-tight container for 1 to 2 months.

    Safety Tip

    You can be sure your skillet or griddle is hot enough for pancakes without burning your hand. Just sprinkle a few (3 or 4) drops of water on the surface. If they dance and sizzle, you are ready to cook. Be sure handles of skillets and pans are always turned toward the center or back of the stove, to prevent the pan from catching on hands or clothes and causing burns.

    Serving size: 1 pancake

    Nutrition:130 Calories; 3.5 g Total fat; 0.5 g Saturated fat; 340 mg Sodium; 21 g Carbohydrates; 1 g Fiber; 4 g Protein

    Source: USDA Healthy Eating on a Budget Cookbook

    © American Institute for Preventive Medicine

  • Sugar: Not So Sweet For Your Health

    HEALTHY EATING

    Image of different types of sugars.

    Cookies, cake, and candy – we all know which foods are high in sugar. Or do we?

    The average American is consuming too much sugar today, and the American Heart Association says this is hurting us. Sugar is loaded with calories, which can cause weight gain and heart problems. A high-sugar diet can also be a factor in diabetes. Sugar can cause cavities and other dental problems.

    You might be surprised to find that many regular or even “healthy” foods have a lot of sugar in them. That’s why the FDA is proposing a change to the food Nutrition Facts label that would list “added sugar.”

    What is added sugar?

    Some healthy foods contain a certain amount of natural sugar. These include fruits, vegetables, dairy, and whole grains. The sugar (simple carbohydrate) naturally occurs in the food.

    On the other hand, many packaged and processed foods contain “added sugar.” This sugar has been added to improve the taste. Many things you wouldn’t suspect, like “diet” foods, soup, yogurt, crackers, and salad dressings can contain a lot of added sugar.

    How do I spot added sugar?

    Sugar can be listed by many different names in the ingredients. So, it’s hard to know how much added sugar you’re getting. Until the nutrition label change takes place, the best thing to do is look at the sugar listing on the Nutrition Facts. Keep track of how many grams are in each serving of food and add them up each day. The AHA recommends:

    *  No more than six teaspoons (25 grams) for women per day

    *  No more than nine teaspoons (37.5 grams) for men per day

    If you eat processed or packaged foods or drinks, look at the Nutrition Facts and see how much sugar each one contains. You may be surprised at how many grams of sugar you consume, even if you’ve been watching your diet. And drinks count too – fruit juice, sports drinks, and sodas are usually loaded with sugar. In fact, a 12- ounce serving of soda contains about 38 grams (nine to 10 teaspoons) of sugar.

    Many food labels don’t list the word “sugar” in the ingredients. In fact, there are more than 50 different names for sugar! These include sucrose, dextrose, maltose, corn syrup, corn syrup solids, dextrin and maltodextrin.

    © American Institute for Preventive Medicine

  • Vegetarian Spaghetti Sauce

    HEALTHY EATING

    Image of spaghetti with vegetarian sauce.

    Ingredients:

    2 Tbsp olive oil

    2 small onions, chopped

    3 cloves garlic, chopped

    1-1/4 cups zucchini, sliced

    1 Tbsp oregano, dried

    1 Tbsp basil, dried

    1 8 oz can tomato sauce

    1 6 oz can tomato paste*

    2 medium tomatoes, chopped

    1 cup water

    Directions

    1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.

    2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

    Makes 6 servings; 3/4 cup each. Per Serving: 105 calories, 5 g fat, 0 mg cholesterol, 479 mg sodium*, 15 g carbohydrate, 4 g fiber, 3 g protein. *To reduce sodium, use a 6-oz can of low-sodium tomato paste. New sodium content for each serving is 253 mg.

    Source: National Heart, Lung, and Blood Institute, YOUR GUIDE TO Lowering Your Blood Pressure With DASH – Recipes for Heart Health

    © American Institute for Preventive Medicine

  • Yes, You Can Eat Chocolate

    HEALTHY EATING

    Image of chocolate pieces stacked on top of each other.

    Although actual health benefits of eating chocolate are still being studied, the NIH News in Health reports that you can eat some types of chocolate in moderation:

    *  Eat as dark a chocolate as you can. Darker chocolate may help lower blood pressure.

    *  Choose dark chocolate instead of less healthy treats such as ice cream or candy.

    *  Avoid white and milk chocolates. Also avoid filled chocolate, such as truffles.

    *  Make hot chocolate with unsweetened cocoa, water, or nonfat milk, and a little added sugar.

    *  Watch your total calories because chocolate has a lot of them.

    © American Institute for Preventive Medicine

  • Best Snacks To Eat Before And After Exercise

    HEALTHY EATING

    Image of a whole grain bagel with a peanut butter spread.

    Pick the right foods that give the most energy regardless of your activity level. Carbohydrates are the first responders to the body’s need for energy during exercise. Protein and fat are not nearly as efficient.

    Hit the trail or the gym with the following healthy food ideas before and after your workout, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously:

    *  Whole-grain bagel with peanut butter and yogurt

    *  Thin-crust pizza with green peppers

    *  Granola with low-fat milk and banana

    *  Trail mix with nuts and dried fruit (see Walk the Trail Mix recipe)

    *  Instant oatmeal made with low-fat milk

    *  Bran or corn muffin with egg whites and salsa

    *  Fig bars with peanut butter and juice

    © American Institute for Preventive Medicine

  • Drive-Thru Eating Driving You Crazy?

    HEALTHY EATING

    Image of women picking up food from a drive-thru.

    Are you driving through fast-food windows, mindlessly eating while you work? Or do you munch while you drive?

    You may be out of touch with your eating, and then it’s easy to overeat, said Dr. Jenny Conviser, an expert in the treatment of  eating disorders. You can establish mindful eating patterns. She offers this advice:

    *Carve out time for meals.Don’t get a lunch break? Fight for one, even if it’s 15 minutes. Research suggests that our brains don’t even fully register the things we’re eating while doing something else.

    *Eat sitting down.If you’re going to eat at the refrigerator, pull up a chair! If you commit to eating only while sitting down (at a table no less!), you’re less likely to mindlessly munch. And eat without distractions, like the TV or computer, so you can fully experience what you are eating.

    *Learn what “hungry” feels like.Ask yourself if you really are hungry before you eat, or are you eating due to habit or to cope with stress? If you are hungry, allow yourself to eat and plan for healthy snacks during your day. Driving yourself to extreme hunger by skipping meals or not allowing yourself to snack can result in unhealthy binges.

    *Notice each sensation.Next time you sit down to eat something, take a moment to notice its shape, color and size. Bring the food to your nose and inhale the aroma. When you take a bite, notice how the texture feels on your tongue. Chew fully before swallowing. Take a moment before taking another bite. Sure, this takes a few extra minutes, but you get to experience food as it’s meant to be-a full sensory experience.

    *Check in with yourself.Try stopping for a break midway through your meal for a few minutes. Are you still really hungry? If so, keep eating, and check in again after a few more bites. If not, maybe it’s time to stop and save the rest for later.

    © American Institute for Preventive Medicine

  • Freeze Food For Later

    HEALTHY EATING

    Image of food in the freezer.

    Make more than you need and freeze foods in portion sizes for future meals. Here’s how according to the University of Nebraska-Lincoln Extension specialists:

    STEP 1.

    Cool foods “slightly” at room temperature before refrigeration. A food does not need to be completely cool before it is refrigerated. To help it cool slightly before refrigeration, place a shallow container of food (no deeper than 2 inches) on a cooling rack to allow air to circulate

    around the pan for about 20 to 30 minutes.

    STEP 2.

    Cool foods to refrigerator temperature before bagging them for your freezer. LOOSELY cover food in the refrigerator. This allows heat to escape and protects the food from accidental contamination from other foods during cooling.

    STEP 3.

    Pack foods into freezer containers or freezer bags. Use “freezer” bags, not “storage” bags, for storing food in the freezer. Freezer bags are thicker than storage bags and will keep the food fresh longer.

    Speed freezing and hasten thawing by freezing foods in a thin, flattened shape in freezer bags. A rounded shape takes longer to thaw through to the middle. Flatter packages also stack better in your freezer.

    To avoid spilling food or getting it stuck in the closure of the freezer bags, use a wide-mouth funnel. Place the freezer bag in a container such as a quart measuring cup. Stand the bag upright if you are filling it with a more liquid-type food. You may wish to double-bag liquids as an added precaution against leakage.

    STEP 4.

    Label foods. To avoid mystery meats and other foods of unknown age, label foods using freezer tape, gummed freezer labels or permanent marking pens/crayons. Include the name of the food, packaging date, number of servings or amount, and helpful hints (sliced, chopped) or special ingredients.

    Place filled freezer bags on a flat surface in your freezer, such as on a metal pan. Do not stack freezer bags until frozen so they will freeze faster. After they are frozen solid, remove the bags from the pan. Store and stack the bags right on the freezer shelf. Or turn them on their edge and store them vertically. This is an especially good idea when freezing liquid foods, such as soups and stews.

    STEP 5.

    Thaw and cook frozen foods. DO NOT thaw perishable foods at room temperature. If these foods are left at room temperature too long, bacteria may grow and produce heat-resistant toxins that can cause food-borne illness. Cooking may not be able to destroy these toxins. It’s best to plan ahead for slow, safe thawing in the refrigerator overnight. Up to 5 pounds of food should thaw in about 24 hours. Or food may be transferred from a freezer bag to a microwave safe container for thawing in the microwave.

    © American Institute for Preventive Medicine