HealthyLife Articles

Category: Healthy Eating

Eating Healthy At Summer Gatherings

HEALTHY EATING

Eating and socializing go hand in hand. Throughout human history, people have gathered together to eat. Some research has shown that when people are in a group, they tend to eat larger meals and more calories. As a result, it can be hard to stick with your healthy eating plans when you’re at a social event such as a summer barbecue or special occasion.

To help you stay on track, try these tips from the Academy of Nutrition and Dietetics:

*Drink plenty of water.Your body needs water for nearly all of its functions. And if you’re dehydrated, the hunger and thirst cues can get confused. Drink water at gatherings, especially before your meals. You may end up feeling fuller and eating less.

*Bring your own food.If you know you’ll have a hard time passing up the high-calorie treats, bring your own healthy dish to pass. Summer is the optimal time to share delicious, fresh fruits and vegetables that are in season.

*Don’t deprive yourself.You can still have a small portion of your favorite summer treat. Just fill up on the healthier options first. This will satisfy most of your hunger and can help you control your portion sizes. Choose low-calorie, high-fiber foods like fruits, vegetables and beans before you go for the fried foods or desserts.

© American Institute for Preventive Medicine

January 23, 2026
Grill Master

HEALTHY EATING

Charring, burning, or grilling meat, poultry, and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage your genes and raise your risk for stomach and colorectal cancers, says The University of Texas MD Anderson Cancer Center. You can avoid HCAs:

* Use a marinade. Marinating meat in vinegar, lemon juice, and herbs such as mint, rosemary, tarragon, or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.

* Stick with fish. Fish contains less fat and cooks faster than meat and poultry.

* Lightly oil the grill. This keeps charred materials from sticking to your food.

* Pre-cook food. Cook meat, poultry, or fish in the microwave or oven for 2 to 5 minutes, then finish them on the grill.

* Lower the temperature. For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.

* Scrub the grill. Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.

© American Institute for Preventive Medicine

January 23, 2026
How To Use Food To Boost Your Energy

HEALTHY EATING

Do you hit an afternoon slump every day? Are you feeling drained despite getting enough sleep? Take a look at your food.

In general, healthy foods like fruits, vegetables and whole grains will keep your energy levels higher than processed or junk foods. But there are some ways you can use those good foods to boost your energy even more:

*Eat enough calories.Very strict diets can zap your energy if you’re not eating enough. Healthy weight loss should not exceed one to two pounds per week. If you’re losing much more than that, you may feel tired and could be skipping important nutrients. Women should eat at least 1,200 calories and men should eat at least 1,500 calories per day.

*Avoid candy and sugary treats.These foods may give you a quick boost of energy, but your body will quickly process the sugar. Then, you’ll feel more tired than before.

*Eat between meals.Many people find they need small snacks throughout the day to keep their energy up. Keep the snacks small and light, such as a small serving of nuts or fruit.

*Drink water.Even mild dehydration can make you tired. Aim for eight glasses of water per day. You may need more if you’re exercising or sweating.

*Don’t overeat during meals.Do you ever feel like taking a nap after a big lunch? Avoid this by eating a moderate sized meal, and stopping when you start to feel full.

*Don’t rely on “energy bars.”Many of these bars contain as much sugar as a dessert, as well as processed ingredients. Instead, opt for food with protein, healthy fats and whole grains to keep you satisfied.

Source: Harvard Medical School and Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Olive Oil

HEALTHY EATING

Olive oil is a more healthful choice than many other cooking fats. Using olive oil in place of saturated fats has been shown to help lower bad cholesterol and raise good cholesterol levels, which is why olive oil is heart healthy.

Know these facts about olive oil, from the North American Olive Oil Association:

* Extra virgin olive oil is the most flavorful olive oil, with an unlimited range of flavors spanning from smooth and subtle to peppery and pungent. A finishing drizzle of extra virgin olive oil can enhance the texture, taste, and aroma of food.

* Olive oil, sometimes referred to as “classic” or “pure” olive oil, has a milder flavor with just a hint of fruitiness. The subtle flavor of olive oil makes it a perfect everyday cooking oil and easily adapts to a number of cooking methods such as grilling, sautéing, roasting, frying, and baking.

* Use bottled olive oil within 8 to 12 weeks of opening. Sealed packages can keep for up to 2 years.

* Dark bottles or tins are best at reducing potential damage from light.

* Avoid packages that show signs of improper handling or storage such as dust on the bottle, broken or loose seal on the cap, or an orange tint to the oil, which could indicate overexposure to fluorescent lighting or that heat has damaged the oil.

* Look for a country of origin statement, which is required by federal labeling laws and is typically found on the back label near the nutritional information.

© American Institute for Preventive Medicine

January 23, 2026
Spice Up Your Life

HEALTHY EATING

If you’re cutting back on salt to control blood pressure, the Spice Islands Test Kitchen has developed 5 tips to boost flavor in food:

*Increase the amount of herbs when reducing salt.For a great flavor punch, increase your spice and herbs by 25% when reducing or eliminating salt in a recipe.

*Crush herbs to release all flavor.For leafy herbs such as rosemary and leaf oregano, lightly crush the herbs to bring out maximum flavor.

*For soups and stews, reduce the salt and add spices last.For long-cooking soups and stews, reduce the salt. Save about a fourth of the spices called for and add them at the end of cooking. This will give a more intense flavor to the dish.

*Add herbs early in no-cook meals.For salad dressings, fruit dishes, or other no-cook foods, add herbs and spices several hours before serving so flavors can develop and blend. For salad dressings, add seasonings to the vinegar and let stand before adding the oil.

*Give dried spices a boost.If a recipe calls for fresh herbs and you have dried on hand, simply use a third to a half as much dry for fresh.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Keeping A Food Diary

HEALTHY EATING

If you’re trying to lose weight or simply want to eat healthier, keeping a food diary can help. Often times, we eat little bites here and there that don’t seem like much, but calories from them can add up quickly. A food diary will help you see everything you eat and drink so you can be more aware of extra calories or unhealthy choices. It can also help you see if you are eating because of stress or emotions. Then, you can find ways to stop these habits.

A food diary doesn’t have to be complicated. Food diary apps are available, but they’re not necessary. The American Academy of Family Physicians and the CDC say you should write down these things:

* What you ate and drank

* The time you ate meals and snacks

* Where you ate and any other activity you were doing (watching TV, checking emails, etc.)

* Who you were with

* How you were feeling (before, during, and after eating)

Don’t rely on your memory at the end of the day. It’s too difficult to remember every bite or sip. Instead, have the diary with you and write things down as soon as you can. Being honest and taking note of everything you eat and drink can help you see your eating patterns and pinpoint ways you can make healthy changes.

© American Institute for Preventive Medicine

January 23, 2026
What Really Are Antioxidants?

HEALTHY EATING

Antioxidants play an important role in overall health. They are natural compounds found in some foods that help neutralize free radicals in our bodies.

Free radicals are substances that occur naturally in our bodies but attack the fats, protein, and the DNA in our cells, which can cause different types of diseases and accelerate the aging process, according to Claudia Fajardo-Lira, professor of food science and nutrition at California State University-Northridge.

The best antioxidant sources are fruits and vegetables, as well as products derived from plants. Some good choices include blueberries, raspberries, apples, broccoli, cabbage, spinach, eggplant, and legumes like red kidney beans or black beans.

They’re also found in green tea, black tea, red wine, and dark chocolate. Usually, the presence of color indicates there is a specific antioxidant in that food.

The keyword here is variety. Try to get as many fruits and vegetables with different colors when you plan your meals and go to the grocery store. An array of color in your diet will give you the widest range of helpful antioxidants.

Antioxidants added to foods are as effective as those that occur naturally. Vitamins such as C, A, and E can be added to foods-and they often are, such as in orange juice.

It’s important not to overdo it on vitamin supplements because there can be too much of a good thing. With food alone, it would be extremely difficult to consume too many antioxidants.

The MyPlate tool based on the Dietary Guidelines for Americans recommends that you make half your plate fruits and vegetables. If you aim to do that at most meals, you can be sure to get the antioxidants you need, recommends the Institute of Food Technologists.

© American Institute for Preventive Medicine

January 23, 2026
Apple Cider Vinegar: A Miracle Cure?

HEALTHY EATING

The belief that apple cider vinegar is a “cure-all” has been circulating in recent years on numerous websites and promoted by natural health groups. But, can it really cure diseases and keep you healthy?

Some say apple cider vinegar helps you lose weight, control blood sugar and improve digestion. Unfortunately, these health claims have not been proven by any valid research study. And, using it in place of medications or healthy lifestyle changes can be downright dangerous.

In addition, people with heartburn or gastroesophageal reflux disease (GERD) may find that vinegar actually makes their reflux worse. Drinking too much of it can also damage tooth enamel.

The bottom line: Most healthy people can enjoy apple cider vinegar in food without any problems. But, don’t use it, or any natural remedy, to cure diseases. Always ask your doctor before you try any natural remedy or supplement to be sure it’s safe for you.

© American Institute for Preventive Medicine

January 23, 2026
Cinnamon Supplement May Help Ease Common Cause Of Infertility

HEALTHY EATING

A small study found that women with polycystic ovary syndrome who took low-cost daily 1,500-milligram cinnamon supplements had about twice the menstrual cycles over a six-month period compared to women with PCOS who were given a placebo. Having regular menstrual cycles increases the likelihood of pregnancy. Researchers from Columbia University Medical Center in New York City did the study.

Polycystic ovary syndrome “is one of the most common causes why women don’t have regular menstrual cycles,” said study author Dr. Daniel Kort. “But the clinical consequences later in life are truly great-from an increased risk of diabetes and glucose intolerance to endometrial cancer. Many women can go their whole lives without regular menstrual cycles, and it doesn’t necessarily bother them until they want to have children.”

“There is a lot of interest in homeopathic or natural remedies for this condition,” said Kort, a postdoctoral fellow in reproductive endocrinology at the medical center. “This may be something we can do using a totally natural substance that can help a large group of patients.”

© American Institute for Preventive Medicine

January 23, 2026
Fall Foods Fight Cancer

HEALTHY EATING

The harvest bounty should end up on your dinner table. Stacy Kennedy, a senior nutritionist at Dana-Farber Cancer Institute in Boston, says many fruits and vegetables are at their nutritional peak in the fall so it’s a great time to incorporate them into a healthy diet.

Kennedy shares the ABC’s of fall foods:

*“A” is for apple.Studies suggest that eating at least one apple a day can help prevent some types of cancer. Besides being crisp, sweet, and juicy, apples contain quercetin, a nutrient that protects the cells’ DNA from getting damaged. This damage could lead to cancer. Eat apples raw with the skin on because that’s where many of the nutrients are found.

*“B” is for berries-cranberries.Eat cranberries year-round. Cranberries contain benzoic acid, which has been shown to inhibit the growth of lung cancer, colon cancer, and some forms of leukemia. Buy bags of fresh cranberries now, while they are in season and at their nutritional peak, and pop them in the freezer for later use. This will help ensure that the berries will provide the highest level of cancer protection whenever they’re used.

*“C” is for color.Just like the leaves on the trees, fall is a time for colorful vegetables like beets, carrots, and parsnips. They add a burst of color and taste. The brighter and richer the pigment, the higher the level of cancer- fighting nutrients.

*“D” is for dark leafy vegetables.Kale is a top choice because it’s rich in phytonutrients called indoles, which stimulate liver detoxification and help fight cancer. Other members of the cruciferous family include broccoli, cabbage, and Brussels sprouts.

*“E” is for everything orange.Pumpkins, squash, carrots, and sweet potatoes are all packed with a cancer-fighting nutrient called carotenoid. Kennedy stresses that pumpkin isn’t just for pies. She suggests eating it year round by adding it to soup, smoothies, pancake batter and even raviolis.

FYI: Tomatoes and plastic

To keep your plastic storage containers from becoming discolored from acidic tomato products, spray with a non-stick cooking spray first, then place your food items inside. This food prep advice is from the extension experts at the University of Nebraska-Lincoln.

© American Institute for Preventive Medicine

January 23, 2026