HealthyLife Articles

Category: Healthy Eating

  • Simple Steps For A Safe Thanksgiving Turkey

    HEALTHY EATING

    Cooked turkey on plate.

    This Thanksgiving, millions of people will enjoy a plateful of turkey. Enjoy your meal, but remember to prepare your turkey safely to avoid food poisoning. This starts from the moment you bring your turkey home from the store.

    Think thawing

    Never thaw your turkey by leaving it out on the counter. When a turkey is left at room temperature for 2 hours, it can grow bacteria that make you sick. Instead, you can:

    *  Thaw your turkey in the refrigerator.

    *  Put your turkey in a plastic bag and thaw in cold water, changing the water every 30 minutes.

    Clean your hands, not  the turkey

    Don’t rinse or wash your turkey in the sink. This can spread germs. Instead, wash your hands well, both before and after handling the turkey. After you’ve put the turkey in the oven, carefully wash and disinfect any surfaces that touched the raw turkey.

    Temperature is key

    Cook your turkey at 325°F or above. Lower temperatures won’t heat up the bird quickly enough to kill bacteria. When you think the turkey is done, check the temperature. Use a meat thermometer and check the inner part of the thigh and wing. Also check the thickest part of the breast. The turkey is done when all of them are at 165°F.

    Stellar stuffing

    If you stuff your turkey, make sure it is completely cooked. Use a food thermometer to check that the stuffing reaches 165°F. After taking the turkey out of the oven, leave the stuffing in for about 20 more minutes. This helps ensure it is cooked thoroughly.

    Great leftovers

    Don’t leave leftover turkey out for more than two hours after cooking it. Put it in the refrigerator as soon as possible.

    Many people experience food poisoning around the holidays. This is often due to incorrectly cooked or stored turkey. This doesn’t have to happen to your family. Be safe about preparing your turkey and stay healthy this holiday.

    © American Institute for Preventive Medicine

  • Bring On The Barley

    HEALTHY EATING

    Two bowls filled with barley, one cooked, one raw.

    In its whole-grain form, barley is packed with a wealth of beneficial nutrients. Known for its nutty flavor and slightly chewy texture, it makes a great addition to soups, salads, and many other dishes.

    What’s in it

    *Fiber:One-quarter cup of uncooked, whole-grain barley (3/4 cup cooked) has 8 grams of fiber.

    *Beta-glucan:One of the unique fiber types in barley, beta-glucan, has been shown to lower blood LDL-cholesterol levels by aiding cholesterol excretion from the body.

    *Antioxidants:Contains many vitamins, minerals, and phytochemicals. Vitamin E and lignans are two antioxidants in whole-grain barley.

    *Minerals:It provides a good source of iron, selenium, copper, and magnesium.

    Health benefits

    A diet high in whole grains, such as barley, is widely recognized as beneficial to health. It may:

    *  Reduce the risk of heart disease

    *  Support healthy digestion

    *  Aid in weight management and weight loss

    *  Reduce the risk of type 2 diabetes

    *  Lower chronic inflammation

    *  Decrease the risk of cancer

    *  Support bone health

    Types of barley

    To get the health benefits of eating barley, you need to eat the whole-grain form. When a grain is refined, the bran and germ are stripped away, removing some key nutritional value, including its fiber.

    Barley comes in several forms, some of which are whole and some refined. Choose a whole-grain version!

    Whole grain barley

    *  Hulled barley

    *  Hulled barley grits

    *  Hulled barley flakes

    *  Whole grain barley flour

    Refined barley

    *  Pearl barley

    *  Quick pearl barley

    © American Institute for Preventive Medicine

  • Diet Changes: Simple And Doable

    HEALTHY EATING

    Hand over table with bowls of different, healthy ingredients.

    If you try a complete diet overhaul at once, you may get overwhelmed. You can make it easier by not doing too much at once. Focus on one or two things you want to change and stick with those.

    Keep comfort foods, but tweak them

    Many people think they must give up all their favorite foods to be healthy. But if you have comfort foods you enjoy, this can cause even more stress. Here’s how to keep them while eating healthy:

    *Eat them less often.Aim to eat your comfort food once a week, rather than every day. Come up with healthier options to replace the comfort food.

    *Take a smaller portion.Put a smaller portion on your plate and eat it slowly. Enjoy the smell and taste of each bite, truly savoring it.

    *Modify the recipe.Switch out high fat and high calorie ingredients in your recipes. Use low-fat or fat-free dairy products instead of whole milk and cream. Use vegetable noodles instead of white pasta. All those little changes add up.

    Keep it simple

    If you’re already under stress, following an extreme diet plan could backfire. It could cause more stress, which could lead to frustration and more stress.

    Instead, celebrate one or two small victories each day. Write down when you snacked on fresh carrots instead of potato chips. Or you had a glass of water instead of soda. Whatever you did to make your diet a little bit better is a step in the right direction.

    Looking at the positive things you have accomplished may be the boost you need during times of stress. When you have slip-ups or bad days, don’t view it as a “failure.” It doesn’t mean all your healthy eating plans are over. Instead, forgive the mistake and look forward to a better and healthier day tomorrow.

    Source: Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Fun Facts About Cruciferous Vegetables

    HEALTHY EATING

    A bowl filled with broccoli and brussels sprouts.

    *  The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

    *  Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

    *  Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

    Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

    © American Institute for Preventive Medicine

  • Meet Your Protein Needs

    HEALTHY EATING

    Hands holding tempeh buddha bowl. Marinated tempeh in marinade with rice, steamed broccoli, avocado.

    Protein is an essential nutrient necessary for growth and for the body to function properly. Every single cell in your body contains protein.

    Eating enough protein ensures your body has all the building blocks it needs to keep you strong and healthy. But, how much is enough? Too little protein puts you at risk for a deficiency, and too much protein may create an imbalance in your diet.

    Calculate your needs

    The amount of protein you need depends on your height, weight, sex, age, and activity level. In addition, there are certain times of life when protein needs are higher. Children, teens, pregnant women, and anyone healing from an injury require extra protein for growth and repair.

    The average, healthy adult can use this formula to determine their baseline protein needs.

    *  Divide your body weight in pounds by 2.2 (this converts it to kilograms).

    *  Multiply that number by 0.8 -1.

    *  This number range gives you a rough estimate of your daily protein needs.

    Eat a variety

    Protein is made up of amino acids, the building blocks your body uses to create the specific proteins each cell requires. Different foods contain different amino acids, so eating a variety of protein-containing foods will ensure you get all the amino acids your body needs.

    In particular, if you eat a vegetarian or vegan diet, aim to consume as many different protein sources as possible.

    High protein foods

    It’s easy to meet your protein needs if you choose a serving of protein-containing food at each meal and some snacks each day.

    © American Institute for Preventive Medicine

  • Recipe: 2-Step Chicken

    HEALTHY EATING

    Plate with cooked chicken breast with a side of cooked tomatos and onion.

    Ingredients

    *  1 tablespoon vegetable oil

    *  2 boneless chicken breasts

    *  1 can cream of chicken soup (10 ounces)

    *  dash of pepper

    *  1/2 cup water

    Directions

    *  Heat oil in a skillet at a medium-high setting.

    *  Add chicken and cook for ten minutes.

    *  Remove chicken from pan and set aside.

    *  Stir the soup and water together in the skillet and heat it to a boil.

    *  Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.

    Nutrition Facts: Servings 4; Calories 181; Total fat 10 g; Saturated fat 2 g; Sodium 537 mg; Total fiber 0; Protein 12 g; Carbohydrates 5 g.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Slow Cooker Harvest Beef Stew

    HEALTHY EATING

    A bowl of beef stew.

    Ingredients

    *  1 pound bottom round beef roast (cut into 1-inch cubes)

    *  1 large russet potato, cut into 1/2-inch dice (about 2 cups)

    *  1/4 cup all-purpose flour

    *  1 medium sweet potato, cut into 1/2-inch dice  (about 2 cups)

    *  2 cups thinly sliced carrots

    *  10-ounce package frozen pearl onions

    *  14.5-ounce can no-salt-added diced tomatoes

    *  14.5-ounce can fat-free, low-sodium beef broth

    *  1 cup water

    *  3/4 teaspoon dried thyme

    *  1/2 teaspoon ground pepper

    *  10-ounces frozen peas

    *  2 tablespoons dried parsley

    Directions

    1.  Add the beef, russet potato, and flour to a 4- to 6-quart slow cooker, stirring well to combine.

    2.  Add the sweet potato and carrots to the slow cooker. Top with the onions, tomatoes, broth, water, thyme and pepper.

    3.  Cook, covered, for 10 to 12 hours on low heat or 5 to 6 hours on high heat. Just before serving, quickly stir in the peas and parsley. Re-cover. Cook for 5 to 10 minutes.

    Note: You can use other lean cuts of beef like bottom eye roast, lean stew meat or top round.

    Nutrition Facts: 6 servings. Calories 311; Total fat 4 g; Saturated fat 2 g; Sodium 211 mg; Total fiber 7 g; Protein 24 g; Carbohydrates 42 g.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Food For The Brain

    HEALTHY EATING

    Women in kitchen with fresh food on counter.

    Mental health may seem like it’s all about thoughts and feelings, but your diet plays a role in how your brain functions. Your food choices may contribute to declining mental health. On the flip side, a quality diet may help manage mental health struggles. For optimal mental health, what you eat matters.

    Good nutrition helps

    A wealth of research supports the benefits of a whole-food, plant-based diet for optimal health. This applies to mental health, too. When you choose a plant-based diet, your brain works at its best. A quality diet:

    *  Provides necessary nutrients for normal brain function

    *  Supports the health of the gut microbiome, which connects to the brain and influences mood

    *  Promotes resilience to stress

    *  Provides consistent energy to feel alert and productive

    *  Supplies essential nutrients to produce hormones and neurotransmitters that influence how you feel

    Poor nutrition can hurt

    The average Western diet is high in saturated fats, added sugars, and processed foods. These foods negatively impact your health and, over time, increase your risk of chronic diseases, including mental health conditions. Too much poor-quality food and too little nutritious food is bad for your brain. Poor diet:

    *  Promotes a chronic inflammatory state in the body

    *  Contributes to oxidative stress in the brain

    *  Worsens mood disorders

    *  Disrupts the balance of mood-boosting hormones

    *  Increases appetite and food cravings

    Good nutrition for your brain

    In a plant-based diet, fruits, vegetables, whole grains, nuts, seeds, beans, and lentils should form the base of your meals. Lean animal foods such as chicken, fish, eggs, and low-fat dairy provide healthy protein in small portions.

    Try these tips to eat well for your brain:

    *  Begin your day with a high-fiber bowl of oatmeal or other whole grain with fruit.

    *  Snack on raw vegetables, fruit, or a small handful of nuts or seeds.

    *  Choose healthy oils when cooking, such as olive and avocado oil.

    *  Limit sugary beverages and choose plain or flavored water most often.

    *  Add dark leafy greens to salads, soups, smoothies, and entrees for a boost of nutrients.

    © American Institute for Preventive Medicine

  • Bone Broth:Worth The Hype?

    HEALTHY EATING

    Image of bone broth soup.

    People have been cooking bones to make bone broth for thousands of years.

    Today, this age-old recipe is being promoted as a superfood. But, do these health claims hold water? Here are three main points to keep in mind:

    1.  Homemade bone broth usually contains more protein than store-bought broth.

    2.  You can make your broth healthier by adding vegetables and herbs – and skipping the salt.

    3.  Currently, there is no solid evidence that bone broth has any additional or special medicinal properties, but research is ongoing.

    © American Institute for Preventive Medicine

  • Digging Into Detox Diets

    HEALTHY EATING

    Image of different berries.

    The word “detox” is a popular term in diets today. Many detox diets and plans promise to help your body flush out toxins and get you healthier.

    Some detox diets follow extreme guidelines like:

    *  Fasting (not eating) for long periods

    *  Drinking only special detox drinks or juices

    *  Using supplements or products that claim to detox your body

    *  Using laxatives, enemas or other products to empty the colon

    Safety concerns

    Many detox plans haven’t been proven to be safe. Supplements and extreme diets can cause health problems. The Food and Drug Administration (FDA) has taken action against detox products that are dangerous or contain illegal ingredients.

    Don’t assume that a “natural” detox plan is safe. It may be risky because:

    *  Drinking large quantities of juice can be dangerous for people with kidney disease.

    *  Drinking juices that are “raw” or unpasteurized can cause serious illnesses from bacteria.

    *  People with diabetes often need to eat a healthy diet and need to eat at regular times. Fasting or drinking juice instead of meals can cause dangerous blood sugar levels.

    *  Using too many laxatives can cause dehydration, severe diarrhea and an imbalance in minerals and vitamins.

    *  Fasting for long periods can cause headaches, dehydration and fainting.

    Your body’s own detox

    The human body is already designed to get rid of toxins. Most of this is done by the liver, which processes and removes chemicals, toxins and other unwanted things.

    Supporting your liver is a healthy and safe way to “detox” without extreme or dangerous diets. You can support your liver by:

    *  Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains

    *  Working toward a healthy weight if you’re overweight

    *  Avoiding or limiting processed foods

    *  Drinking plenty of water

    *  Avoiding or limiting alcoholic drinks

    *  Getting exercise regularly

    *  Following directions on medicines and take medicines as your doctor prescribes

    *  Getting vaccines for hepatitis A and B, which are diseases that affect the liver

    Not all diets are safe. Before you start any detox or diet plan, ask your doctor.

    Sources: American Liver Foundation, National Center for Complementary and Integrative Health

    © American Institute for Preventive Medicine