HealthyLife Articles

Category: Healthy Eating

  • Cinnamon Oatmeal Pancakes

    HEALTHY EATING

    Image of a cinnamon oatmeal pancakes.

    These pancakes taste good and are good for you.

    Ingredients

    1-1/2 cups flour

    1 teaspoon baking powder

    1/2 teaspoon salt

    1 Tablespoon cinnamon

    1 egg

    1-1/2 cups cooked oats

    1-1/2 cups evaporated milk

    1/4 cup water

    Nonstick cooking spray

    Directions

    1. Mix flour, baking powder, salt and cinnamon in a large bowl.

    2. In a separate bowl, combine egg, oats, milk and water, and stir well.

    3. Stir the oatmeal mixture into the flour mixture and stir until combined.

    4. Heat a large skillet coated with nonstick cooking spray over medium heat.

    5. Pour large spoonfuls of batter into the skillet. Cook until bubbles show on the tops of the pancakes, about 2 to 3 minutes. Flip over and cook an additional 2 minutes, or until golden brown and cooked through.

    6. Serve warm by themselves or top with canned or fresh fruit.

    Serves 10. Per serving: Calories: 120; Total fat: 2 g; Saturated fat: 1 g; Cholesterol: 25 mg; Sodium: 190 mg; Total carbohydrate: 20 g; Dietary fiber: 1 g; Total sugars: >1 g; Protein: 4 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Eat Right For Your Lifestyle

    HEALTHY EATING

    Image of two women eating lunch.

    What’s your lifestyle? Busy parent, jet-setting exec, student, athlete, or vegetarian? Or some combination of these? Jim White, spokesperson for the Academy of Nutrition and Dietetics, says one size doesn’t fit all nutritional needs. You have flexibility in making healthy eating choices. He offers some suggestions:

    *Career-minded.Busy work days. Business travel. Eating on the fly. Suggestions: Keep single-serve packages of crackers, fruit, peanut butter, low-sodium soup, and canned tuna in your desk. Tuck portable, nonperishable foods in your purse, briefcase, or backpack for a meal on the run. Try granola bars, peanut butter and crackers, fresh fruit, trail mix, and single-serve packs of whole-grain cereal or crackers.

    *Athletes.Even for the casual workout. Your body needs fuel to function, so eat a light breakfast or snack before you exercise. Try low-fat yogurt, graham crackers with peanut butter, a banana, or cereal with low-fat milk. Before, during, and after exercise, replace fluids with plenty of water or a sports drink.

    *Students.Ah, the fast-paced lifestyle on a low budget. Stock smart grab-and-go snacks that combine protein and carbs to fuel you, such as apples with peanut butter, carrots and hummus, hard cooked eggs and fruit, banana and yogurt, almonds with low-fat cheese or whole-grain cereal. In the cafeteria, choose the salad bar but go easy on cheese, bacon, high-calorie add-ons, and  salad dressings.

    *Families.Quick and nutritious can be done. Keep things simple. Build a collection of favorite recipes and choose ingredients that you can use in more than one meal. For example, cook extra grilled chicken for chicken salad or fajitas the next day.

    *Vegetarians.You can include nutrient-rich beans in vegetarian chili, a hummus-filled pita sandwich, or veggie burger. Make popular items vegetarian, such as veggie pizza and pasta primavera.

    © American Institute for Preventive Medicine

  • Good Mood Foods

    HEALTHY EATING

    Image of couple eating dinner.

    Colder temps, darker and longer days, and the temptation to eat more and move less. Sound like your winter schedule? Boost your mood with this advice from Highmark, a health care company.

    *Focus on nutrient-rich foods.Eating “comfort foods” may help you relax and give you a mood boost, but it’s only temporary. Nutrient-rich foods like fruits, vegetables, whole grains, and lean protein foods provide a consistent and long-lasting impact on your health, mood, energy, and alertness.

    *Cut back on your fat intake.A high-fat diet can be a real brain and energy drainer. Just say “no” to deep-fried foods and look for foods that contain no more than 3 grams of fat per serving.

    *Eat moderate portion sizes and avoid large meals.Have you ever wondered why you feel tired after eating a large meal? During periods of digestion, your blood supply is directed to the digestive tract and away from the rest of the body, which causes you to slow down.

    *Eat regular meals.Skipping meals can slow your metabolic rate, and the lower your metabolism, the lower your energy level. Plan regular meals and snacks to keep your metabolic rate and blood sugar levels normal to provide your brain the best means to function and handle stress.

    *Remember balance, variety, and moderation.The best strategy for maintaining a good mood, high-energy level, and concentration is to consistently eat a wide variety of foods high in nutritional value.

    © American Institute for Preventive Medicine

  • How To Stop Emotional Eating

    HEALTHY EATING

    Image of young women with thumbs up.

    There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

    The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

    Learn to listen to your body.

    Are you truly hungry? If so, your stomach may be grumbling. With emotional eating, people often crave one specific food, such as a cookie. But if you’re really hungry, you’ll be willing to eat something healthier, such as fruits or vegetables.

    Wait a little while.

    If you’re not sure if you’re hungry, tell yourself to wait 15 minutes. In the meantime, do something else. Take a walk, have a glass of water, or call a friend. See if the urge to eat passes.

    Keep unhealthy foods away.

    Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you.

    Don’t worry about past mistakes.

    When you’re trying to break a habit, setbacks can happen. Forgive yourself if you end up eating too much or giving in to a craving. Tell yourself you’ll start fresh again tomorrow. Don’t give up.

    Find healthy ways to deal with stress.

    Go for a walk, listen to music, or do deep breathing exercises to help you deal with stress. Then you’re less likely to turn to food for comfort.

    If you have a problem with emotional eating, don’t be afraid to ask for help. Talk with your doctor about the problem. Ask about support groups and mental health experts who help people with emotional eating.

    © American Institute for Preventive Medicine

  • Oatmeal: A Good Choice For A Power Breakfast

    HEALTHY EATING

    Image of a bowl of oatmeal with berries and almonds.

    You probably already know that oatmeal is healthy, and perhaps you’ve been told it “sticks to your ribs.” But what’s the science behind oatmeal’s healthy history?

    Oatmeal can keep you full

    Avoid a mid-morning hunger attack, and you’ll be less tempted to pick up a donut. Oatmeal contains a special kind of fiber known as oat beta glucan. These beta glucans can increase levels of certain hormones that may help control appetite.

    Oatmeal helps digestion

    Oatmeal’s soluble fiber content is widely recommended to help keep bowels running smoothly. Regular intake of fiber-rich foods, like oatmeal, can help avoid bloating and uncomfortably hard stools.

    Oats can improve cholesterol

    High cholesterol is a major risk factor for heart disease. Studies have shown that eating oats regularly can lower “bad” LDL cholesterol due to its oat beta glucan fiber.

    Even if you eat a gluten-free diet, oats can be a healthy choice. They contain B vitamins and magnesium, which may be lacking in many people who don’t eat gluten. Look for oats labeled “gluten free” to avoid any gluten contamination that could happen during processing.

    Tips if you don’t like oatmeal

    Oatmeal can be eaten a variety of ways, so don’t rule it out if you haven’t enjoyed it in the past. Far beyond apple cinnamon and other sugary flavor packets often found in the supermarket, you can try it savory, add it to other foods, or even eat it for dinner!

    Consider these ideas:

    *  Add oats to turkey burgers or meatloaf to stretch your meat further and add health benefits

    *  Sprinkle oats over baked apples for a healthy “apple crisp”

    *  Use oats in casseroles or dinner rolls

    Sources: Oldways Whole Grains Council, Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Smart Recipe Swaps

    HEALTHY EATING

    Image of women cooking.

    You can reduce fat and calories without sacrificing taste by swapping out a few ingredients in your favorite recipes, according to the University of Nebraska-Lincoln Extension experts.

    *  Use two egg whites in place of one egg to reduce cholesterol.

    *  Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and cut back on added butter or margarine.

    *  Substitute applesauce for oil, margarine, or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute, the more the texture of the finished product changes.

    *  For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.

    *  Sliced almonds make a delicious, crunchy topping in place of fried onion rings.

    *  Choose reduced-fat or low-fat cheeses for salads and casseroles.

    © American Institute for Preventive Medicine

  • Time Bomb In A Bun

    HEALTHY EATING

    Image of breakfast sandwich.

    Eat a breakfast sandwich and your body will be feeling the ill effects well before lunch-now that’s fast food!

    High-fat diets are associated with developing atherosclerosis (narrowing of the arteries) over a lifetime. But how quickly can damage start?

    Just one day of eating a fat-laden breakfast sandwich of processed cheese and meat on a bun and “your blood vessels become unhappy,” says Heart and Stroke Foundation researcher Dr. Todd Anderson.

    Atherosclerosis can eventually lead to serious problems including heart disease, stroke, or even death. That high-fiber breakfast cereal is sounding better all the time.

    © American Institute for Preventive Medicine

  • What Is A Serving Size, Anyway?

    HEALTHY EATING

    Image of family eating dinner.

    Even if you know you need to eat smaller portions, that’s only part of the battle. You’ll need to learn how to recognize serving sizes of foods so you can put the right amount on your plate each day. Here’s a list of food group servings to help:

    Vegetables

    Fresh, frozen or canned: 5 servings per day

    Leafy greens: 1 cup

    Cut-up vegetables: ½ cup

    Cooked beans or peas: ½ cup

    100% vegetable juice: ¼ cup

    Fruits

    Fresh, frozen, canned, or dried: 4 servings per day

    Whole fruit: 1 medium fruit

    Cut-up fruit: ½ cup

    100% fruit juice: ¼ cup

    Dried fruit: ¼ cup

    Grains

    6 servings per day

    Bread: 1 slice (a 2-slice sandwich is 2 servings of grains)

    Pasta or rice uncooked: 1 oz (⅛ cup)

    Cooked rice, pasta, or cereal: ½ cup

    Popcorn: 1 oz. (⅛ cup) uncooked

    At least half should be whole grain and high in fiber.

    Dairy

    (or non-dairy milks with added calcium and vitamin D): 3 servings per day

    1 cup milk or yogurt

    1.5 oz. cheese (size varies depending on the type of cheese)

    Meat & poultry

    8 to 9 servings per week

    3 oz. cooked meat or poultry, about the size of a deck of cards

    1 egg or 2 egg whites

    Choose lean meats with skin and fat removed.

    Nuts, seeds, beans & legumes

    5 servings per week

    Nut butter: 1 Tbsp.

    Nuts or seeds: 2 Tbsp.

    Seafood/fish

    2-3 servings a week

    3 oz. cooked seafood, about the size of a checkbook

    Choose fish that provides omega-3 fatty acids. Pregnant women should ask their doctors about safe types of fish to eat.

    Fats & oils

    3 servings per day

    Vegetable oil, margarine, dressing: 1 Tbsp.

    To help with portion sizes, you may wish to find out how many calories you should be eating. Use the National Institutes of Health Body Weight Planner atwww.supertracker.usda.gov. Keep this number in mind as you eat throughout the day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Anytime Pizza

    HEALTHY EATING

    Image of pizza.

    Ingredients

    1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)

    1/2 cup pizza sauce

    1/2 cup mozzarella or cheddar cheese (low-fat, shredded)

    3 tablespoons green pepper (chopped)

    3 tablespoons mushrooms (fresh or canned, sliced)

    Vegetable toppings (other, optional)

    Italian seasoning (optional)

    Directions

    Toast the bread or English muffin until slightly brown. Top bread or muffin with pizza sauce, vegetables, and low-fat cheese. Sprinkle with Italian seasonings as desired. Return bread to toaster oven (or regular oven preheated to 350 degrees). Heat until cheese melts.

    Makes 2 servings: Per serving: 180 calories, 7 g total fat, 12 g protein, 21 g carbohydrates, 3 g fiber, 540 mg sodium.

    From the USDA What’s Cooking? Mixing Bowl, www.usda.gov/whatscooking

    © American Institute for Preventive Medicine

  • Cinnamon-Sprinkled French Toast

    HEALTHY EATING

    Image of cinnamon-sprinkled french toast.

    Try this toast with a tall glass of fat-free milk. Did you know that cinnamon is a sweet spice that comes from a tropical evergreen tree? You may add up to 1 teaspoon in this recipe if you like this unique spice.

    Ingredients:

    2 large eggs

    2 Tbsp nonfat milk

    1/2 tsp ground cinnamon, or to taste

    2 slices whole wheat bread

    1 tsp butter or margarine

    4 tsp light pancake syrup

    Add fresh strawberries and blueberries (optional)

    Directions

    Kids: Crack 2 eggs into flat-bottomed bowl. Thoroughly whisk in milk and cinnamon. Dip bread slices, one at a time, into egg mixture in bowl, wetting both sides. Re-dip, if necessary, until all the egg mixture is absorbed into the bread.

    Adults: Meanwhile, heat large, non-stick skillet over medium heat. Add butter. Place dipped bread slices in skillet. Cook for 2-1/2 to 3 minutes per side, or until both sides are golden brown.

    Kids: Drizzle each with syrup. Serve while warm.

    Makes 2 servings (1 slice). 190 calories, 19 g carbohydrates, 10 g protein, 8 g total fat, 3 g saturated fat, 215 mg cholesterol, 2 g dietary fiber, 250 mg sodium.

    © American Institute for Preventive Medicine