HealthyLife Articles

Category: Healthy Eating

  • 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

  • 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