HealthyLife Articles

Category: Healthy Eating

  • 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

  • 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