HealthyLife Articles

Category: Healthy Eating

  • Get Grilled On Safety Tips

    HEALTHY EATING

    Man grilling food outside.

    Metal grill brushes pose dangers

    If you’ve ever used a grill, you know that it needs to be cleaned. Many people reach for a metal wire grill brush to remove stuck-on food and debris. But this could be a dangerous mistake.

    The American Medical Association says that wire grill brushes were responsible for more than 1,600 emergency room visits in just one year. These brushes have metal bristles that can break off and stick to the grill. They may be too small to see, so you don’t know they’re there. When you cook food on your grill, the tiny bristles can stick to the food.

    If someone accidentally swallows one of these metal bristles, they can be seriously injured. The bristles can cut the inside of the mouth, throat or tonsils. This could require emergency surgery.

    If you use a wire brush to clean the grill, be sure to wipe the grill off with a cloth afterward. Check the underside of the grill and lid for any bristles too.

    You can also avoid using wire brushes altogether. Instead, soak the grill parts in soapy water and clean with a sponge or a paint scraper. Some people use a ball of aluminum foil to scrape the grill.

    Be safe with your grill

    *  Propane (gas) and charcoal grills should only be used outside. Never use them inside a garage, barn or other building.

    *  Keep the grill well away from your deck railings, tree branches and house.

    *  Don’t let children or pets near the grill.

    *  Open the gas grill lid before lighting it.

    *  Keep charcoal fluid out of reach of children and pets.

    *  Do not add charcoal fluid or other flammable liquids to a fire. Use it only to get the grill started.

    *  Let charcoal cool completely before throwing it away.

    Source: National Fire Protection Association

    © American Institute for Preventive Medicine

  • Mindful Eating Can Boost Your Health

    HEALTHY EATING

    Women eating with friends.

    If you want to eat healthier without a strict diet, try mindful eating. Mindful eating is a way to fully focus on your food as you eat. When you eat mindfully, you may:

    *  Eat less

    *  Avoid eating when you’re bored or stressed

    *  Stop when you feel full

    When you practice mindful eating, you eat more slowly. You’ll enjoy your food more without overeating.

    How to do it

    You don’t need any special equipment or classes to practice mindful eating. Take these steps at your next meal:

    *Avoid distractions:Make your meals an event. Don’t eat while driving, working, watching TV or doing other activities.

    *Ask yourself how you feel:Are you actually hungry? Or are you thirsty, bored, stressed or lonely?

    *Leave some space:If you’re used to filling your plate, leave about a quarter of your plate empty for now. You can always go back for seconds if you are still truly hungry.

    *Chew slowly:Take small bites. Put your fork, spoon and knife down between every bite.

    *Enjoy:Experience the smell, taste and texture of your food with each bite.

    *Watch the time:Wait at least 20 minutes before you get another helping. By then, your stomach may realize it’s full.

    *Know when to stop:When you’re full, stop eating. You don’t need to clean your plate.

    Sources: American Heart Association, Veterans Health Administration

    © American Institute for Preventive Medicine

  • Baked Chicken Nuggets

    HEALTHY EATING

    Chicken nuggets on a cutting board.

    Ingredients

    *  1-1/2 pounds boneless, skinless chicken tenders

    *  1 cup cornflakes

    *  1 teaspoon paprika

    *  1/2 teaspoon Italian herb seasoning

    *  1/4 teaspoon garlic powder

    *  1/4 teaspoon onion powder

    Directions

    1.  Place cornflakes in a plastic bag and crush with a rolling pin.

    2.  Add seasonings to crushed cornflakes. Close bag tightly and shake until blended.

    3.  Add a few chicken tenders at a time to crumb mixture. Shake to coat evenly.

    Conventional Oven

    1.  Preheat the oven to 400˚F. Lightly grease a cooking sheet.

    2.  Place chicken pieces on cooking sheet so they are not touching.

    3.  Bake until golden brown, about 12 to 14 minutes.

    Microwave

    1.  Lightly grease an 8- by 12-inch baking dish.

    2.  Place chicken pieces on baking dish so they are not touching. Cover with parchment paper and cook on high for 6 to 8 minutes, rotating the chicken every 2 minutes.

    Nutritional Information: Serves 4

    Per serving: 175 calories, 8 g total fat, 2 g saturated fat, 127 mg sodium, 7 g carbohydrates, 1 g dietary fiber, 18 g protein.

    © American Institute for Preventive Medicine

  • Slow Cooker Tips For Busy Days

    HEALTHY EATING

    Slow cooker on counter.

    A slow cooker can be a handy kitchen tool. It can help you get dinner on the table on busy nights. They don’t take a lot of prep time or expert cooking skills to use. Plus, they are less expensive than other cooking devices.

    Here’s how to use a slow cooker to your advantage:

    1.Set it up the night before.Add all your ingredients to the insert in the evening and put it in the refrigerator. The next morning, put the insert in the cooker, turn it on, and go! If it doesn’t have a removable insert, simply put the ingredients into a big bowl instead. Then transfer it into the cooker in the morning.

    2.Check the temperature.Before serving any food, use a food thermometer to be sure it’s fully cooked.

    3.Hands off.Don’t open a slow cooker lid during cooking. This releases a lot of heat, which can interfere with proper cooking.

    4.Thaw meat in the fridge first.The low, slow cooking process may not get the meat hot enough for safety. Always thaw meats first by putting them in the refrigerator 24 to 48 hours before you cook them.

    5.Layers matter.Tough, dense vegetables and starches like potatoes and winter squash can go on the very bottom of the cooker. They won’t get too soft or mushy. However, softer vegetables like spinach, broccoli and peas should not go on the bottom.

    6.Add quick finishes.When it’s time for dinner, add some fresh herbs or flavors like lemon juice. Throw together a quick side dish, like microwaving some frozen vegetables. Or, cut up a fruit salad the night before and have it ready to go!

    7.Use cheaper meats.You can buy tougher cuts of meat, which cost less. Then slow cook them for several hours and you’ll get tender results.

    © American Institute for Preventive Medicine

  • Add Barley To Your Diet

    HEALTHY EATING

    Bowl of cooked barley.

    If you’ve never cooked with barley before, fear not. It’s as easy to prepare as rice or oatmeal and just as delicious.

    Barley can easily be added to soups and salads or substituted for rice in dishes, such as stir fry and curry. So grab yourself some whole grain barley and get cooking.

    Ingredients

    *  1 cup hulled barley

    *  3 cups water or broth

    *  Pinch of salt (optional)

    Directions

    1.  In a large saucepan, combine the barley and water. Add a pinch of salt if desired.

    2.  Bring to a boil over medium-high heat.

    3.  Once it has boiled, lower the heat to a simmer. Cook for 40-50 minutes until the barley is tender but chewy.

    4.  Remove from heat and allow the barley to sit for a few minutes to soak up any extra water.

    5.  Drain any excess water if needed.

    6.  Fluff with a fork and enjoy!

    © American Institute for Preventive Medicine

  • Brown Rice Pilaf

    HEALTHY EATING

    Image of brown rice in a bowl.

    Brown rice and almonds are both good sources of magnesium. They also offer fiber and protein. This simple side dish can be a meatless main dish, paired with a green salad and some fruit.

    Ingredients

    1 ½ cups brown rice (rinsed)

    3 cups water

    ¼ cup almonds (chopped)

    1 teaspoon parsley (dried)

    ½ teaspoon garlic powder

    ¼ teaspoon black pepper

    Directions

    1.  Place all ingredients in a rice cooker and cook until the water evaporates, about 30 minutes. You can also cook rice on the stovetop as directed on the package.

    2.  Fluff cooked rice with a fork. Add almonds, parsley, garlic powder and black pepper.

    Nutrition Facts: Serving size: 1 cup, 1/4 of recipe. Calories 320; Total Fat 8 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 53 mg; Total Carbohydrate 56 g; Dietary Fiber 5 g; Protein 8 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Do Detox Diets Work?

    HEALTHY EATING

    Two different detox drinks.

    Detox or cleansing diets are a popular way to make a change and cut calories quickly. But, do they really work?

    How do detox diets work?

    Detox diets use a variety of techniques in an attempt to “cleanse” the body. These include:

    *  Fasting

    *  Juicing

    *  Herbs

    *  Supplements

    *  Colon cleanses such as enemas or laxatives

    *  Saunas

    *  Food restrictions

    The idea is that these techniques cleanse and purify the body of toxins by encouraging increased elimination and digestive rest. Some diets even claim to remove toxins and metals from the bloodstream.

    Is there evidence detox diets work?

    Currently, there is no evidence that these methods to “detoxify” have any impact on human health. Your body already has ongoing processes to purify the blood and remove waste products. For example, your liver and digestive tract are two of the organ systems responsible for protecting you from harmful toxins.

    While some people report feeling better or losing weight on a detox diet, this effect may be the result of removing unhealthy foods from the diet and cutting back on calories. You could likely achieve the same results by eating a healthier, balanced diet in general.

    Are detox diets safe?

    Some of these diets can be unsafe and use false advertising to promote their claims. Many products used in detoxes or cleanses are unregulated by the FDA and could potentially cause harmful side effects.

    In addition, detox diets are often unbalanced, either by avoiding most foods or encouraging a high intake of specific foods or drinks. This could lead to problems with hydration or electrolyte balance, as well as cause digestive problems.

    Other things to consider include any health conditions or medications you currently take. You should talk to your doctor before trying any type of detoxing or cleansing.

    Are there alternatives to detoxing?

    If you are interested in cleaning up your diet but want to avoid the quick fixes promised by detox diets, there are other great options. Improving your health is a lifelong journey. Small changes over time can make a big difference.

    Consider these ideas:

    *  Cut out soda, juices, and other beverages, and let water be your drink of choice.

    *  Limit added sugars in your diet.

    *  Increase your intake of fruits and vegetables to at least 5 servings a day.

    *  Avoid late-night eating.

    *  Limit or remove alcohol from your diet.

    © American Institute for Preventive Medicine

  • Get More Of These 4

    HEALTHY EATING

    Dishes filled with berries, nuts and fruits.

    The 2015-2020 Dietary Guidelines for Americans state that four nutrients are a “public health concern.” Many people are not getting enough:

    *  Calcium

    *  Fiber

    *  Potassium

    *  Vitamin D

    Try these tips to get more:

    1.  Eat more vegetables, fruits and legumes. These foods are rich sources of fiber and potassium. High-fiber bran cereal and shredded wheat also pack a fiber punch.

    2.  Eat more yogurt and drink milk. Both are good sources of calcium, potassium and vitamin D. Avoid sweetened yogurt. Instead, buy plain yogurt and add fresh fruit.

    3.  Eat seafood that’s high in vitamin D. This includes salmon, trout, whitefish, herring and tuna. Pregnant and nursing women should ask a doctor how much seafood they can eat.

    4.  Consider healthy foods that have vitamin D added, like soy milk, orange juice, dairy products and cereals.

    © American Institute for Preventive Medicine

  • Mood-Boosting Foods

    HEALTHY EATING

    Fresh salad bowl.

    A healthy diet can have an effect on your brain. It can actually make you feel happy.

    Eat plenty of foods with omega-3 fats. These heart-healthy fats are found in fish, flaxseeds and walnuts, and may help reduce the risk of developing depression.

    Focus on the Mediterranean Diet. This diet includes lots of plant-based foods like fruits and vegetables, as well as olive oil, whole grains, fish, poultry, eggs and beans.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Recipe: Banana Walnut Oatmeal

    HEALTHY EATING

    Bowl of banana walnut oatmeal.

    Ingredients

    *  2 cups fat-free or low-fat milk

    *  1 dash salt

    *  2 cups oats (quick-cooking)

    *  2 bananas (very ripe, mashed)

    *  2 tablespoons maple syrup

    *  2 tablespoons walnuts (chopped)

    Directions

    1.  In a small saucepan, combine milk and salt. Heat over medium heat until steaming hot but not boiling.

    2.  Add oats and cook, stirring until creamy, 1 to 2 minutes.

    3.  Remove the pan from heat and stir in mashed banana and maple syrup. Divide between 4 bowls. Sprinkle with chopped walnuts and serve.

    Nutrition Information: Serves 4: Total calories 292 kcals, total fat 6 g, saturated fat 1 g, sodium 118 mg, carbohydrates 52 g, fiber 5 g, protein 11 g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine