HealthyLife Articles

Category: Healthy Eating

  • Giving The Gift Of Healthy Eating

    HEALTHY EATING

    Image of salad filled with a variety of berries.

    The holiday season is usually associated with a lot of unhealthy, rich foods and sweets. The result of eating too much of these treats is often weight gain. A study in the New England Journal of Medicine found that people gained weight within 10 days of a national holiday, and it took several months to lose that weight.

    This year, celebrate without extra weight! Spread the gift of healthy eating to others by giving gifts that encourage good habits.

    Making healthy food easier

    If you’re looking for a thoughtful gift that will be truly appreciated, try giving the gift of healthy food that saves time and effort! Here are some ideas:

    *Make a healthy meal that freezes well and hand deliver it.The recipient can choose to freeze and eat later, or eat it that day. Be sure you are aware of any food allergies or other dietary needs. Some ideas include homemade chili or pasta sauce.

    *Put a more creative twist on a traditional fruit basket and give them a fruit salad that’s ready to eat.Pre-washed and cut fruit that’s ready to grab means they can enjoy it right away, without any prep time.

    *Put soup ingredients in a mason jar.This is a popular gift that helps the person prepare an easy and healthy dinner. Usually, the dry ingredients for your favorite soup will go well in a jar. Be sure to include directions on how to cook it, and consider adding some whole-grain bread on the side.

    *Share your favorite mix or sauce.Do you have a secret recipe for healthy granola or a delicious marinade for meats? Share your gift of cooking by putting it in a jar or container with a nice label. Provide tips on how to use or prepare it.

    Not into cooking?You can always purchase dishes or containers that are useful for healthy eating. For instance, a person who eats lunch on the go may appreciate containers that can keep salads, dressing or other healthy foods fresh and delicious.

    © American Institute for Preventive Medicine

  • How Cooking At Home Helps You Score Healthy Points

    HEALTHY EATING

    Image of cooking pot fill with different vegetables.

    Most people enjoy an occasional night out at a favorite restaurant. Unfortunately, many Americans eat out too frequently, and this often means consuming more calories and fat. The Academy of Nutrition and Dietetics says restaurant portions are often too large, contributing to overeating and obesity. A serving of French fries 20 years ago was 2 ounces and 210 calories. Today, it averages 7 ounces and 610 calories!

    Cooking at home allows you to control portion sizes, calories, fat, and sodium. Challenge yourself to eat at home just once or twice a week more. You may find that you save money and lose excess weight by cooking your own meals more often.

    © American Institute for Preventive Medicine

  • New Guidelines On How To Eat Right

    HEALTHY EATING

    Image of family sitting at the kitchen table eating dinner.

    When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?

    Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:

    *  Vegetables in a variety of colors – dark green, yellow, red, and orange

    *  Legumes (beans and peas), starchy foods like potatoes, and other fresh produce

    *  Plenty of whole fruits

    *  A variety of grains like bread and pasta, making sure at least half of them are whole grains

    *  Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages

    *  Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products

    *  Healthy oils, such as olive and canola

    What not to eat

    The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.

    Activity and your health

    Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.

    The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.

    © American Institute for Preventive Medicine

  • Seeds 101

    HEALTHY EATING

    Image of flax seeds in a bowl.

    Edible seeds can play an important part in the human diet, not only because they’re nutritious, but they can also add appearance, texture, and taste to a variety of foods. Experts at the Institute of Food Technologists provide a short lesson in popular seeds:

    Seed: Chia

    Origin:Mexico, Central America

    Taste:Mild, slightly nutty

    Uses:Cookies, salads, oatmeal, soups, yogurt, baked goods

    Nutritional Value:Contains the highest levels of total omega-3 fatty acids of any plant source, rich in fiber, protein, antioxidants, vitamins, and minerals

    Health Benefits:Helps control blood sugar levels, promotes satiety (feeling of fullness after eating), and slows the breakdown of carbohydrates

    Fun Fact:When added to water, chia seeds can swell to 12 times their weight in liquid and create a gel that could be used as an alternative to eggs and some oils in recipes.

    Seed: Quinoa

    Origin:South America

    Taste:Mild, slightly nutty

    Uses:Breakfast cereals, artisan-style breads, muffins, pizza crusts, bakery products, salads, meat-free burgers, vegan and vegetarian products

    Nutritional Value:Contains the highest protein levels of all the cereal grains, good source of magnesium, vitamin E, potassium and fiber

    Health Benefit:Provides all of the essential amino acids for optimal health

    Fun Fact:The United Nations has declared 2013 the “International Year of Quinoa.” Pronounced KEEN-wha.

    Seed: Flax

    Origin:Eastern Mediterranean to India

    Taste:Mild, nutty

    Uses:Soups, salads, stews, hamburgers, hot and cold cereals, chilies, sauces and dips, fruit smoothies, cookies, muffins and bread dough, dairy-free milk product for people with lactose-allergies

    Nutritional Value:Source of polyunsaturated fat, omega-3 fatty acids, essential amino acids, antioxidants, folate, vitamin B-6, magnesium potassium, and iron

    Health Benefit:Easily digestible

    Fun Fact:The seed was valued as both a food and a medicine in ancient Mesopotamia 10,000 years ago.

    Seed: Sunflower

    Origin:North America

    Taste:Mild

    Uses:Baked goods such as bagels, muffins, multigrain breads, and in trail mixes, hot breakfast cereals, coated in chocolate for confectionary applications, sprinkled in yogurt or on salads, and much more

    Nutritional Value:Contains polyunsaturated oil

    Health Benefit: Weight management

    Fun Fact:Used by Native Americans as a high-energy food source

    © American Institute for Preventive Medicine

  • The Grill Is For More Than Meat

    HEALTHY EATING

    Image of a grilled corn on the cob.

    If you love getting out the grill for summer meals, don’t stop at burgers and chicken. The grill is an excellent way to prepare some of summer’s most delicious fresh produce. The Produce for Better Health Foundation says you can use the grill to turn many familiar fruits and veggies into healthy and delicious treats. Try these suggestions:

    *  Fresh pineapple chunks can be grilled on skewers for a sweet twist for kabobs and salads.

    *  Cut peaches in half and remove pit. Grill on low, cut side down, for a few minutes.

    *  Corn can be soaked in water, husks on, and grilled. Once they’re cooked, the husks will slide right off, and you’ll have hassle-free corn!

    *  Toss summer squash or zucchini with a little olive oil and fresh herbs before grilling for a nutritious and tasty side dish.

    If you’ve never grilled these items before, don’t be afraid to give them a try. Test them out when you’ve got extra time and no guests coming over. Then you can perfect your method before you serve it to others.

    © American Institute for Preventive Medicine

  • Wash That Lettuce

    HEALTHY EATING

    Close up image of hands washing lettuce.

    While it is important to thoroughly wash most fresh fruits and vegetables, if packaged greens are labeled “ready-to-eat,” “washed,” or “triple washed,” then the product does NOT need to be washed at home.

    Pre-washed greens have been through a cleaning process immediately before going into the bag. Re-washing and handling the greens creates opportunities for contamination.

    Always handle pre-washed greens with clean hands and make sure cutting boards, utensils, and countertops are clean, according to the Partnership for Food Safety Education.

    © American Institute for Preventive Medicine

  • 6 Reasons To Eat Oranges Daily

    HEALTHY EATING

    Image of an orange.

    1. Vitamin C

    One large orange gives you 130 percent of your daily need for vitamin C. This vitamin helps boost immunity and fight cancer.

    2. Fiber

    One sweet, juicy orange delivers 4 grams of fiber. Fiber helps with digestion and may help prevent heart disease and some cancers.

    3. Minerals

    Oranges also contain important minerals such as calcium, magnesium, copper, phosphorus and potassium. These minerals are important for immune health, nervous system and muscle function, and many other body processes.

    4. B vitamins

    Oranges contain several of the B vitamins, which help the body’s cells work properly and provide you with energy.

    5. Calorie-Friendly

    One orange is a lower calorie option to satisfy your craving for something sweet.

    6. Phytochemicals

    Oranges contain hundreds of these plant chemicals that support many metabolic functions in the body.

    Sources: United States Department of Agriculture, National Institutes of Health

    © American Institute for Preventive Medicine

  • Chocolate Milk May Be The Best-Kept Secret

    HEALTHY EATING

    Image of young boy drinking chocolate milk.

    Chocolate milk may be the best-kept secret for making sure kids get the calcium they need every day. Contrary to popular myths, chocolate milk is nutrient-rich, adds only a few more calories and not much caffeine, and is kids’ number-one flavor pick. Kids have a limited time to build up their “bone bank.” The calcium in chocolate milk is one way to assure timely deposits, according to the National Dairy Council.

    © American Institute for Preventive Medicine

  • Easy Ways To Cut Back On Sugar

    HEALTHY EATING

    Image of sugar spilled out on a table with the words "Sugar Free" spelled out.

    Lowering your sugar intake doesn’t have to be a struggle. Here are some tips:

    *  Keep your favorite fresh fruits ready-to-eat in the fridge or at work. Reach for these when you have a sugar craving.

    *  Get candy and sweet treats out of the house. Avoid vending machines at work. Out of sight, out of mind.

    *  Be selective about treats. Allow yourself a slice of grandma’s pumpkin pie if you really want it. Just make it a small piece and an occasional treat, not an  everyday habit.

    *  Drink water with lemon instead of soda, sports drinks, or juice. Or, make your own fruit water by putting your favorite fresh or frozen fruits in a large bottle, and fill the rest with ice water.

    *  Make a gradual change. Don’t try to cut out all sugar at once. Instead, try cutting a little here, and a little there, to get used to less of it.

    *  Decrease the sugar in recipes. When cooking or baking, try using about half the sugar you normally would. You may not notice a difference in taste.

    © American Institute for Preventive Medicine

  • Gluten-Freecauliflower Pizza Crust

    HEALTHY EATING

    Image of cauliflower crust pizza.

    Be sure to double-check for hidden gluten on any packaged foods or seasonings you add!

    Ingredients

    1 cauliflower, stemmed and roughly chopped

    1 tablespoon olive oil, plus more for drizzling

    1 tablespoon minced onion

    2 garlic cloves, peeled and minced

    1 teaspoon dried oregano

    2 tablespoons Parmesan cheese

    1/4 cup shredded low-fat mozzarella cheese

    2 egg whites

    Directions

    Preheat the oven to 375°F. In a food processor, add the cauliflower in sections and pulse 10 times until it has a rice-like consistency. Place into a dry, clean dishcloth, squeeze and wring out any water into the sink. Pour onto a parchment-lined baking sheet and drizzle with olive oil. Bake for 25 minutes, or until dry and lightly golden. Remove and cool. In a large mixing bowl, add cauliflower and remaining ingredients. Mix together until dough forms, then press mixture into two 8-inch circles on the parchment-lined baking sheet. Drizzle with olive oil, if desired. Turn oven up to 450°F and bake for 20 minutes.

    To make a pizza, cover baked crust with 3 tablespoons pizza sauce, ¼ cup mozzarella cheese and chopped vegetables. Return to oven and bake 8 minutes, or until cheese is melted and toppings warm. Cut into 4 slices and enjoy.

    Nutrition information for crust only: Serves 4. Calories 120; Total Fat 8 g; Saturated Fat 4 g; Sodium 185 mg; Total Carbohydrate 5 g; Dietary Fiber 5 g; Protein 11 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine