HealthyLife Articles

Category: Healthy Eating

  • The Best Foods To Help You Focus

    HEALTHY EATING

    Image of different vegetables shaped into an apple.

    You know the right foods are good for your body, but did you know they can help your brain too? Many foods can actually improve brain function, according to the Academy of Nutrition and Dietetics:

    *Vegetables.All vegetables can benefit the brain, but certain vegetables seem to be especially helpful. Cruciferous vegetables like broccoli, cabbage or cauliflower boost brain power. Dark leafy greens, such as spinach, kale, mustard greens and dark lettuce, also improve concentration and memory.

    *Dark-colored berries.Blackberries, blueberries and cherries have nutrients that your brain needs for optimal function. Fresh or frozen are great options. If you choose dried fruits, read the label and avoid any with added sugar.

    *Omega-3 fatty acids.Fatty fish, such as salmon, bluefin tuna, sardines and herring contain high amounts of omega-3 fatty acids. Vegetarian sources include flaxseeds, chia seeds and walnuts.

    In addition, these foods are also great for your heart and overall health. Try working them into your daily diet for maximum brain benefit and a healthier you.

    © American Institute for Preventive Medicine

  • Wash And Eat

    HEALTHY EATING

    Image of man holding a bowl of fruit.

    Pesticides are compounds that help to protect crops from devastating pests and weeds. Whether conventional or organic, farmers safely and carefully use pesticides as necessary to control insects, weeds, and fungus (organic farming does permit the use of certain pesticides), says the International Food Information Council.

    Pesticide residues are tiny amounts of chemicals that may remain on food from their application to crops while being grown on the farm. Some crops are less susceptible to pesticide residues, such as those with a husk (corn), shell (peanuts), or skin (bananas). However, even those without an outer layer are safe to eat, and simply washing raw fruits and vegetables before eating them removes most traces of pesticide residues.

    © American Institute for Preventive Medicine

  • Avocado-Green Tea Popsicle

    HEALTHY EATING

    Avocado green tea popsicles.

    Ingredients

    1 avocado (halved, pitted)

    1 banana (peeled, roughly chopped)

    1 cup fat-free milk

    1/2 cup fat-free, plain Greek yogurt

    1 tablespoon green tea matcha powder

    1 tablespoon honey

    Directions

    1.  Halve the avocado and remove the pit. Spoon the avocado’s flesh into a food processor or blender. Add the chopped banana, milk, yogurt, matcha powder, and honey.

    2.  Purée until mixture is smooth.

    3.  Carefully pour mixture into 6 (4-ounce) popsicle molds. Insert popsicle sticks and freeze until firm, at least 8 hours.

    4.  Place the outside of the popsicle mold under warm running water to easily remove popsicle from the mold.

    Nutrition per serving: Servings 6. Calories 106; Total Fat 5 g; Saturated Fat 1 g; Sodium 27 mg; Total Carbohydrate 13 g; Dietary Fiber 3 g; Protein 4 g.

    © American Institute for Preventive Medicine

  • 5 Ways To Feel Fuller, Longer

    HEALTHY EATING

    Image of a bowl with oatmeal.

    Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

    1. Protein

    Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

    2. Whole grains and fiber

    Oats increased appetite-control hormones up to  4 hours after a meal, but rice-based foods did not.

    3. Eggs

    Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

    4. Almonds

    The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

    5. Pulses

    Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

    © American Institute for Preventive Medicine

  • Change Your Food Cravings To Healthy

    HEALTHY EATING

    Image of man eating dinner.

    Food cravings can be hard to ignore. Many people find they want to eat healthier, but simply can’t get over their cravings for unhealthy foods. There are ways to overcome food cravings and change them into good habits. It takes time and practice, but it’s well worth the effort. Everyone has setbacks when they are trying to change unhealthy habits. If you slip up, start again tomorrow. Don’t give up – believe you can do it!

    If you’re hoping to overcome cravings and give your body healthier foods, try these tips:

    *Accept you have cravings and want to change.Everyone craves certain foods sometimes, and this is normal. Tell yourself it’s okay to have cravings, and that you’re going to find ways to handle them better – starting today.

    *Avoid shopping while hungry.This is often when people buy those items they crave the most. Go shopping after you’ve eaten a healthy meal.

    *Avoid the temptation.Stay away from the places or things that cause you to eat unhealthy foods, like fast food restaurants or regular afternoon trips to the bakery.

    *Take it slow.Focus on one change at a time. For instance, if you always crave something sweet in the afternoon, think about one way you could change that food. You could have your favorite fruit washed and ready to eat.

    *Focus on your eating.Think about what you are eating. If you have healthy foods ready to eat, you are less likely to grab whatever is easiest, like what’s in vending machines or fast food.

    *Look for healthier substitutes.Instead of a whole chocolate bar, eat one small piece. Purchase small, individual servings of treats so you’re less tempted to eat larger portions.

    *Eat more protein.Healthy proteins like lean meats, beans and lentils, small portions of nuts and low-fat dairy foods can help control your hunger.

    *Look for ways to relieve stress.Many people crave unhealthy foods when they are stressed. Try walking, deep breathing, relaxing music or other non-food comfort tools.

    *Drink more water and get enough sleep.Both of these healthy habits can help you feel less hungry and less likely to reach for unhealthy foods.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Easy Snacks For High Energy

    HEALTHY EATING

    Image of greek yogurt and fresh berries.

    One way to keep your energy up is to choose snacks that have fiber and protein. These foods are digested more slowly. That way you won’t “crash” like you do after eating sugar-filled and low-fiber foods. Some healthy choices include:

    *  An apple with a small handful of nuts

    *  Carrots and celery with string cheese

    *  Greek yogurt and fresh berries

    Source: Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • 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