HealthyLife Articles

Category: Healthy Eating

  • Tasty News

    HEALTHY EATING

    Image of women of a hot cup of tea.

    What we view as the sense of taste is actually a combination of smell, taste, and texture, with smell playing a major role. A single taste bud can have dozens of receptor cells that send signals of sour, sweet, salty, and bitter through nerve channels to the brain.

    The tongue is covered with taste buds, and the back of the mouth is sensitive to bitter tastes-perhaps as a last-ditch chance to expel something toxic. Taste also plays a role in digestion, preparing the stomach for a meal.

    But one of the most interesting things about taste, according to University of Virginia neuroscientist David Hill, is that taste cells regenerate, or turn over, about every 10 days, much like skin cells.

    Burn your tongue? No worries; those cells will regrow and you’ll regain your normal sense of taste within days.

    © American Institute for Preventive Medicine

  • Vinegar Can Be Tasty – And Healthy

    HEALTHY EATING

    Image of a varity of different vinegars.

    White vinegar has a number of household uses. Some people use it for cleaning, laundry and flushing out the coffee maker. It’s also been used for centuries to preserve food, especially vegetables.

    But don’t let the strong vinegar odor turn you off from all vinegars. In fact, there are many different types that are both healthful and delicious. Many of them have a mild, pleasing taste that pairs well with a variety of foods. Some are even naturally sweet enough to dress up fruits and healthy desserts.

    Vinegar is made when a liquid that contains starch and sugar is fermented. It comes from the French words “vin” and “aigre” which mean “sour wine.” The liquid ferments into alcohol, then ferments again into vinegar. It is believed that vinegar was made by chance thousands of years ago when some wine was left too long in its cask.

    The right vinegar can add flavor without adding sodium, calories, fat or unhealthy additives. It can add acidity to soups and stews, or works well for marinating meat and vegetables.

    Go beyond the standard vinegar and oil combination and check out these delicious vinegars in your next cooking experiment. There are dozens of types of vinegars, and some can be difficult to find except in specialty stores. The following types are generally easy to find in most stores.

    Distilled white vinegar

    The most common type seen in stores, it is made from fermented alcohol. White vinegar has a strong taste and odor and is great for making pickles, poached eggs and buttermilk.

    Balsamic

    Made from fermented grapes, balsamic becomes sweeter and almost like syrup the longer it ages. It adds flavor to pasta and vegetarian dishes and pairs well with fruit.

    Apple cider vinegar

    Made from fermented apples, apple cider vinegar is very versatile. It adds zest and subtle sweetness to salad dressings and slaws, as well as meat marinades.

    Malt vinegar

    This light brown vinegar, made from barley, is commonly used on french fries and fish and chips. Use it on healthier choices like baked potatoes and grilled chicken for a kick that’s not too overwhelming.

    Red wine vinegar

    This lively, strong tasting vinegar is ideal for meat marinades and dark sauces.

    White wine vinegar

    Don’t confuse this with distilled white vinegar. It is also much milder than red wine vinegar. White wine vinegar is great for those who want a subtle taste or who don’t want to change the color of their food.

    Rice vinegar

    Plain rice vinegar is mild and clean-tasting. It works well with most recipes that require vinegar without a strong taste, especially stir-fries and salad dressings.

    © American Institute for Preventive Medicine

  • Asian-Style Steamed Salmon

    HEALTHY EATING

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

    This is a fast and easy way to make heart-healthy salmon for a weeknight dinner.

    Ingredients

    1 cup low-sodium chicken broth

    ½ cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms)

    2 tablespoons fresh ginger, minced (or 2 teaspoons ground)

    ¼ cup scallions (green onions), rinsed and chopped

    1 tablespoon less sodium soy sauce

    1 tablespoon sesame oil (optional)

    12 ounces salmon fillet, cut into 4 portions (3 ounces each)

    Directions

    1.  Combine chicken broth, mushroom caps, ginger, scallions, soy sauce and sesame oil (optional) in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for 2-3 minutes.

    2.  Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4-5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).

    3.  Serve one piece of salmon with ¼ cup of broth.

    Nutrition per serving: Servings 4. Calories 175; Total fat 9 g; Saturated fat 2 g; Sodium 208 mg; Total fiber 1 g; Protein 19 g; Carbohydrates 4 g

    Source: National Institutes of Health Keep the Beat Recipes

    © American Institute for Preventive Medicine

  • 10 Ways To Avoid Holiday Weight Gain

    HEALTHY EATING

    Image of women wearing a santa hat while taking her waist measurement.

    It can be especially hard to avoid extra pounds when there’s holiday food everywhere you turn. Stick to the basics of healthy eating so you can make it to the new year without regrets.

    1.Drink more water:Drinking water before you eat may help you feel fuller and eat less.

    2.Skip the soda, hot cocoa and high-sugar coffee drinks:Replacing sugary drinks with water can help you lose weight.

    3.Get exercise:Even just a few minutes a day has health benefits and can help you burn calories.

    4.Eat fruits and vegetables:These foods are generally packed with nutrition and low in calories.

    5.Get enough sleep:Lack of sleep can cause more cravings for unhealthy foods.

    6.Listen to your body:Stop eating when you start to feel full, not when you’re stuffed.

    7.Start with small portions:Start with smaller amounts of food on your plate, and wait to see if you need more later.

    8.Keep a food diary:This helps you get a clear picture of what you’ve eaten.

    9.Don’t eat and watch TV:This can lead to mindless eating and consuming too many calories.

    10.Build muscle:Muscles help your body burn more calories, even when resting.

    © American Institute for Preventive Medicine

  • Butternut Squash With Black Beans

    HEALTHY EATING

    Image of buttermilk squash with black beans.

    Ingredients

    2-3/4cups butternut squash, cubed

    1 teaspoon vegetable oil

    1 onion (small, chopped)

    1/4 teaspoon garlic powder

    1/4 cup red wine vinegar

    1/4 cup water

    2 cans black beans (16 ounces each, rinsed and drained)

    1/2 teaspoon oregano

    Directions

    1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

    2. Carefully peel the squash with a vegetable peeler or small knife. Cut the squash into 1/2 inch cubes.

    3. Peel and chop the onion.

    4. In a large pan, heat the oil. Add the onion, garlic powder and squash. Cook for 5 minutes on medium heat.

    5. Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

    6. Add the beans and oregano. Cook until the beans are heated through.

    Serves 6: Per serving: Calories: 209; Total Fat: 2 g; Saturated Fat: 0 g; Sodium: 317 mg; Total Carbohydrate: 39 g; Dietary Fiber: 9 g; Protein: 11 g

    Source: USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Easy Protein Snacks

    HEALTHY EATING

    Image of roasted pumpkin seeds.

    A great way to get healthy protein throughout the day is to make snacks with protein. The protein can help you feel fuller, holding you over until your next meal. These snacks may also help avoid a blood sugar crash that leaves you feeling sluggish and even hungrier than before. Try these ideas for tasty and easy-to-pack snacks:

    *  Hummus with sliced peppers, carrots, celery or cucumbers

    *  Peanut butter or almond butter with a banana

    *  ¼ cup of nuts, such as almonds, walnuts or pistachios with fresh fruit

    *  Roasted pumpkin seeds (buy them roasted or bake on a cookie sheet at 300º for 20 minutes)

    *  Tortilla with black beans, salsa and a sprinkle of low-fat cheese

    *  Roasted soy nuts (available at many supermarkets)

    *  A hard-boiled egg with leafy greens

    *  Low-fat string cheese with an apple or pistachios

    © American Institute for Preventive Medicine

  • Garlic Secrets

    HEALTHY EATING

    Image of garlic.

    Use a garlic peeler to quickly peel garlic. A garlic peeler is a cylindrical piece of rubber that you place the garlic in and then roll it on the counter with the palm of your hand. The peel will stick to the inside of the peeler, and the garlic will fall out the end. If you don’t have a garlic peeler, you can do the same thing with a rubber jar opener, say extension experts at the University of Nebraska-Lincoln.

    Bonus tip:

    To mince garlic without having it stick to your knife, add a few drops of water to the garlic and then chop. The garlic sticks to the cutting board and not your knife.

    © American Institute for Preventive Medicine

  • Heart-Shaped Foods Help Your Heart

    HEALTHY EATING

    Image of a berry and strawberry.

    While some dietitians extol the virtues of red wine, dark chocolate, and salmon for heart health, Dr. Katie Eliot, assistant professor of nutrition and dietetics at Saint Louis University, has a different plan.

    Keep it simple. Look to heart-shaped foods to protect your heart.

    “Being red and heart shaped can be a tip off that some foods are good for your heart,” Dr. Eliot said. “Many heart-shaped fruits and vegetables are great sources of antioxidants. These compounds act like shields, taking the hit from free radicals that otherwise damage the body and cause heart disease and cancer.”

    For instance, strawberries and raspberries are loaded with vitamin C and an antioxidant that prevents plaque from forming in arteries. Cherries contain an antioxidant that is thought to protect the blood vessels and is high in potassium, which helps lower blood pressure.

    Tomatoes and red peppers are rich in the antioxidant lycopene, which is in many red fruits and vegetables and works magic by neutralizing free radicals. And acorn squash and apples contain a type of fiber, which reduces bad cholesterol that can clog up your arteries to cause heart attacks and stroke.

    © American Institute for Preventive Medicine

  • Menu Secrets

    HEALTHY EATING

    Image of women at a resturant talking to the waitor about the menu.

    When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

    But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

    First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

    Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

    The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter  entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

    Eating Out Tip

    Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

    © American Institute for Preventive Medicine

  • Re-Freeze Foods Safely

    HEALTHY EATING

    Image of a freezer.

    It’s an old-wives’ tale that foods cannot be refrozen. But follow guidelines for safe food handling, according to the Partnership for Food Safety Education and the USDA.

    If raw foods such as meat, poultry, egg products, and seafood have been thawed in the refrigerator, then they may be safely re-frozen without cooking for later use. Never thaw raw foods by letting them sit on the kitchen counter. If raw foods are thawed outside of the refrigerator, for example in the microwave or in cool water, they should be cooked immediately. Never re-freeze raw or not fully cooked foods that have been thawed outside of the refrigerator.

    © American Institute for Preventive Medicine