HealthyLife Articles

Category: Healthy Eating

  • Tea Time: Is Tea Good For You?

    HEALTHY EATING

    A tea pot with two cups of tea and lemons.

    Many people drink tea every day. The most popular teas are black, green and oolong. Matcha tea is also becoming more popular.

    Black, green, oolong and matcha teas come from a plant known as Camellia sinensis. Each of these teas looks and tastes different because of how they are processed.

    Caffeine content

    Tea, like coffee, naturally contains caffeine and can be different in each cup. If you steep your tea longer, it will have more caffeine than a quick steep.

    Estimates of the caffeine content per 8-ounce cup:

    *  Coffee: 95 milligrams

    *  Black tea: 48 milligrams

    *  Oolong tea: 38 milligrams

    *  Green tea: 29 milligrams

    *  Decaffeinated tea: Very small amounts

    Some tea packages will tell you how much caffeine it contains. Look for this on the product label.

    Watch your caffeine intake

    You can still drink too much caffeine from tea if you’re not careful. Too much caffeine can make you feel nervous or shaky. It can also make it hard for you to sleep.

    Most healthy adults can tolerate up to 400 milligrams of caffeine each day. People who are more sensitive to caffeine may need to consume much less than this amount.

    Decaf teas are a good option if you love tea but want to cut back on caffeine. They still contain only small amounts of caffeine.

    Are herbal teas really “tea”?

    Herbal teas are not made from the tea plant Camellia sinensis. Instead, they are made from the roots, leaves, flowers and other parts of certain plants.

    For instance, chamomile tea is made from chamomile flowers. Peppermint and spearmint teas are made from the plant’s leaves.

    Herbal teas don’t contain any caffeine. They are usually safe in regular amounts. But ask a doctor before you consume herbal tea if you are taking medicine or have any health conditions. These teas can interfere with some medications or cause side effects in some people.

    © American Institute for Preventive Medicine

  • Garden Barley Soup

    HEALTHY EATING

    Garden barley soup in bowl.

    Ingredients

    *  46 ounces tomato juice

    *  1 can beef broth  (10.5 ounces)

    *  1 cup hulled barley

    *  1 tablespoon Worcestershire sauce

    *  1 bay leaf

    *  1/2 teaspoon crushed thyme

    *  1/4 teaspoon salt

    *  2 cups zucchini, chopped

    *  1 medium tomato, chopped

    *  1/2 cup green pepper, chopped

    Note: Using sodium-reduced tomato juice and beef broth or leaving out the added salt would significantly reduce the sodium content.

    Directions

    1.  In a Dutch oven or stock pot, combine tomato juice, beef broth, barley, and seasonings. Bring to a boil over high heat.

    2.  Reduce heat to low, cover, and simmer for 40 minutes.

    3.  Add zucchini, tomato, and green pepper. Return heat to high and bring to a boil.

    4.  Reduce heat to low, cover, and simmer for 15-20 minutes or until vegetables and barley are tender.

    If using a pressure cooker: Combine all ingredients except the vegetables and cook on the soup cycle of the pressure cooker, then release the pressure, add the vegetables and cook on saute until the vegetables are tender.

    Nutritional Information: Servings 6

    Per serving: 170 calories, 1 g total fat, 0 g saturated fat, 1122 mg sodium, 40 g carbohydrates, 6 g dietary fiber, and 6 g protein

    © American Institute for Preventive Medicine

  • Brussels Sprouts: A Winter Veggie Powerhouse

    HEALTHY EATING

    Brussels spouts in red bowl.

    Brussels sprouts may have a reputation for being the vegetable your mother made you eat. But there’s plenty of reasons that adults and kids alike should eat their Brussels sprouts. Their peak season is fall to winter, so now is a good time to try them.

    Why eat Brussels sprouts?

    Brussels sprouts belong to the cruciferous vegetable family. Other cruciferous vegetables include broccoli, cauliflower, kale and cabbage.

    Like other veggies, brussels sprouts are low in calories and packed with nutrients. They also have plenty of fiber to help with digestion. Fiber may also help you feel fuller, longer.

    Brussels sprouts also have some special health benefits. They may play a role in reducing the risk of developing cancer.

    How to cook brussels sprouts

    Brussels sprouts are versatile and can be roasted, used in casseroles, salads and even on pizza. Many people can find a way to cook them that agrees with their tastes.

    A popular way to roast them is to toss them with honey, lemon juice or dried fruit for a sweet side dish. But brussels sprouts also work well with savory flavors like parmesan cheese or garlic.

    Nutrition

    One half cup of cooked Brussels sprouts contains just 28 calories. It also contains 2 grams of fiber and very little fat and carbohydrates. Brussels sprouts are a good source of many important nutrients, including vitamins A and C. These vitamins are antioxidants, which help fight inflammation and some diseases.

    In addition, Brussels sprouts are packed with vitamin K, which is important for blood clotting and healthy bones. Brussels sprouts contain important minerals like iron, magnesium and phosphorus. And finally, they contain heart-healthy omega-3 fats.

    If you haven’t eaten Brussels sprouts in a while, give them a try. They make a nutritious and delicious addition to any diet.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, US Department of Agriculture

    © American Institute for Preventive Medicine

  • Does Tea Make You Healthier?

    HEALTHY EATING

    A cup of tea.

    There are many claims about the health benefits of tea. Here are the facts we know:

    *  Tea contains small amounts of minerals. But it’s not enough to meet your needs. Eat a balanced diet with fruits, vegetables, whole grains and lean protein.

    *  There is no solid evidence that tea can help with weight loss. Be wary of “weight loss teas,” as some may contain harmful ingredients.

    *  Tea contains antioxidants. They may help lower the risk of some health problems. Green tea and matcha tea may contain more polyphenols than other types of tea. Experts don’t know for sure that tea will prevent or cure any diseases, though.

    *  Processed teas and tea powders don’t contain as many antioxidants as fresh tea. Use tea leaves and tea bags for the most antioxidants.

    Tea can be part of a healthy eating plan. Steep your own tea and skip the added sugar.

    Sources: Academy of Nutrition and Dietetics, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine

  • Give Swiss Chard A Try

    HEALTHY EATING

    Swiss chard wraps.

    When it comes to leafy greens, spinach and kale get most of the attention. But leafy greens are so nutritious. Why limit yourself to just two types?

    Swiss chard has less bitterness than kale, and offers plenty of important nutrients. Plus, this time of year, swiss chard is plentiful at farmers’ markets or the local grocery store. It can be used like any greens:

    *  Raw in a salad

    *  Sautéed or steamed

    *  Added to pasta  and soups

    Here’s more about swiss chard’s nutritional benefits:

    *  Rich in magnesium, potassium, vitamin A, vitamin C, several B vitamins and iron.

    *  One cup (chopped) contains more than 700 percent of your recommended daily intake of vitamin K, which is needed for bone health and blood clotting.

    *  Each cup contains only 35 calories and nearly 4 grams of fiber. Talk about a low-calorie and nutritious punch!

    Source: USDA Nutrient Database

    © American Institute for Preventive Medicine

  • Mood & Food: The Close Link

    HEALTHY EATING

    A bite out of a green apple and in a chocolate bar.

    You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.

    The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.

    Why we want comfort food

    Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.

    Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.

    If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.

    The cycle of mood & food

    If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.

    You can win!

    You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Recipe: Chicken Curry

    HEALTHY EATING

    A plate of chicken curry with rice.

    Ingredients

    2 teaspoons ground cumin

    1 ½ teaspoons ground coriander

    ½ teaspoon ground turmeric

    ½ teaspoon cayenne

    ½ teaspoon cinnamon

    ½ teaspoon black pepper

    ¼ teaspoon ground mustard

    ¼ teaspoon ground cloves

    ½ teaspoon salt

    1 pound boneless, skinless chicken breasts

    2 tablespoons olive oil

    1 medium onion, finely chopped

    4 cloves fresh garlic, diced or crushed

    6 ounces canned, no-salt-added tomato paste

    1 cup sour cream

    1 medium fresh jalapeño pepper, finely chopped

    1 tablespoon minced fresh ginger root

    ½ cup finely chopped cilantro

    Directions

    1.  Mix together all the spices and salt.

    2.  Place the uncooked, diced chicken in a large bowl and mix with spices until well coated.

    3.  In a large skillet, heat 1 tablespoon of the oil over medium-high heat, swirling to coat the bottom. Add the spice-coated chicken and cook until browned on all sides. Remove from pan.

    4.  In the same skillet, heat 1 tablespoon of oil over medium-high heat. Add the onion and garlic and cook about 3 minutes, or until soft, stirring frequently.

    5.  Return the chicken to the pan and add the tomato paste, sour cream, jalapeño, and ginger root. If the mixture seems dry, gradually stir in a little water as needed. Bring to a boil. Reduce the heat and simmer for 15 minutes, or until the chicken is no longer pink in the center.

    6.  Sprinkle with cilantro just before serving.

    Nutrition Facts: 6 servings, Calories 242; Total Fat 14g; Saturated Fat 6g; Sodium 486mg; Total Carbohydrate 10g; Dietary Fiber 2g; Protein 20g

    © American Institute for Preventive Medicine

  • The Mighty Cruciferous

    HEALTHY EATING

    Different colored cauliflower in bowl, surrounded by bok choy, cabbage, kale.

    Cruciferous vegetables are among the most well-studied, cancer-fighting foods. This incredible group of vegetables is packed with nutrients that support good health and may prevent cancer growth.

    Cruciferous vegetables

    The name “cruciferous” comes from the cross-like shape (crucifer) of the four-petaled flowers these plants produce. They include:

    *  Broccoli

    *  Cauliflower

    *  Cabbage

    *  Brussel sprouts

    *  Kale

    *  Collard greens

    *  Bok choy

    Key nutrients

    Cruciferous vegetables are nutrient-dense, meaning they provide lots of nutrition in a low amount of calories. Some of their most important nutrients include:

    *  Vitamins C, E, and K

    *  Folate

    *  Carotenoids

    *  Fiber

    *  Potassium

    *  Selenium

    *  Glucosinolates, which are sulfur-containing compounds that are central to their cancer-fighting benefits.

    Cancer-fighting benefits

    While more research is needed, cruciferous vegetables may provide these benefits:

    *  Protect cellular DNA from damage

    *  Neutralize carcinogens

    *  Have anti-inflammatory effects

    *  Inhibit tumor blood vessel formation and metastasis

    *  Induce tumor cell death

    © American Institute for Preventive Medicine

  • Busting Diet Myths

    HEALTHY EATING

    Salad bowl.

    Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?

    Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.

    Learn to recognize these common diet myths. You can make a healthy change to your eating habits.

    Myth:Dieting means I can’t eat my favorite foods.

    Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.

    Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.

    Myth:To lose weight, you have to give up breads, pasta and other grains.

    Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:

    *  Whole wheat bread and pasta

    *  Brown rice

    *  Quinoa

    *  Oats

    Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.

    Myth:Gluten-free foods are healthier options for weight loss.

    Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.

    Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.

    Myth:You should avoid fat to lose weight.

    Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.

    These foods contain healthy fats that are important for overall health:

    *  Olive oil

    *  Avocadoes

    *  Nuts

    *  Seeds

    *  Eggs

    *  Salmon, trout

    Source: National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine

  • Easy Food Swaps For A Healthy Heart

    HEALTHY EATING

    Image of a healthy vegetable wrap.

    Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:

    Instead of: Crackers or chips

    Try: Unsalted nuts and seeds

    Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.

    Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.

    Instead of:  White dinner rolls or pasta

    Try: Whole grain breads and pasta

    White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.

    Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.

    Instead of: Cheesy pasta or sandwiches

    Try: Avocado sliced or spread

    Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.

    Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.

    Instead of:  Lunch meat sandwiches

    Try: Hummus and vegetable wraps

    Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.

    Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.

    Source: American Heart Association

    © American Institute for Preventive Medicine