HealthyLife Articles

Category: Healthy Eating

  • Cancer-Fighting Foods

    HEALTHY EATING

    Top view cup of tea and tea pot.

    A healthy diet plays an important role in supporting a healthy immune system. And a strong immune system can prevent and neutralize cancer cells.

    Some specific foods contain compounds that have cancer-fighting properties. While more research is needed, these foods may offer protective benefits in a balanced diet.

    Colorful fruits & vegetables

    The rich color of fruits and vegetables comes from phytonutrients, plant compounds that provide health benefits.

    Eating a variety of different colored fruits and vegetables provides the body with a wealth of potent antioxidants, vitamins, and minerals to support good health.

    Dark green and orange vegetables, tomatoes, cruciferous vegetables, and alliums (onions, garlic, etc.) show particular promise for cancer-fighting ability.

    Beans, peas, & lentils

    Packed with fiber and nutrients, pulses such as beans, peas, and lentils show evidence of lowering the risk of colorectal cancer.

    Regular consumption of these powerful plants provides a boost of fiber that feeds and nourishes the microbiome in the gut.

    Your microbiome is an essential player in the immune system and one of the first lines of defense against colon cancer growth.

    Walnuts

    While all kinds of nuts and seeds should be part of a healthy plant-based diet, walnuts deserve a special mention.

    Walnuts contain healthy fats and plant compounds called polyphenols which may combat oxidative stress in the body.

    The tannins in walnuts give them their distinctive taste and may also provide cancer-fighting benefits.

    Tea

    Your daily cup of tea is more than a soothing drink. Tea contains flavonoids. These compounds act as antioxidants, reduce inflammation, and may potentially be anti-carcinogens.

    The plants found in tea create flavonoids as part of their own personal protection system. When you drink tea, those same compounds that protect the plants from disease and pests go to work defending you.

    © American Institute for Preventive Medicine

  • Eat Your Greens

    HEALTHY EATING

    Variety of greens.

    Spring is fresh greens season. Lettuce, kale, arugula, swiss chard, and spinach are among the first fruits of the garden due to their cold tolerance and rapid growth.

    While they are easy to grow, their delicate leaves and short shelf life mean they won’t last long in your fridge. How you clean and store them will determine whether you get a crisp salad or a bitter bite.

    When properly handled and prepared, spring greens are a healthy source of vitamins A and K, plus calcium, potassium, and a wealth of phytochemicals.

    Here is what you need to know to get the most out of your spring greens:

    Plan to eat the greens within a day or two:

    *  Separate the leaves and soak them in an ice-water bath once you get them home. The ice-cold water will keep them crisp and help prevent nutrient loss.

    *  Pat the leaves dry or spin in a salad spinner to remove excess moisture.

    *  Store clean, dry greens in a sealed container or bag.

    *  Eat within a few days.

    Plan to hold the greens for several days before eating:

    *  Wait to wash them until you are ready to eat them.

    *  Rinse with water, or soak in an ice water bath to refresh the leaves.

    *  Pat dry or spin in a salad spinner to remove excess moisture.

    *  Gently tear leaves into bite-sized pieces and use immediately.

    © American Institute for Preventive Medicine

  • Healthy Weight, Healthy Kids

    HEALTHY EATING

    Young child smiling eating vegetables.

    Many kids struggle to be at a healthy weight. They may be overweight or obese. Childhood obesity can cause serious health problems now and later in life.

    There is no simple fix, but there are ways we can help children get or stay healthy.

    What is childhood obesity?

    In adults, a BMI of 40 or higher is considered obese. It’s not the same with children. A child’s age and gender must be considered when calculating their BMI. In children, this is called BMI-for-age. This is because children’s body fat amounts vary as they grow.

    Percentiles matter when looking at a child’s BMI. A child whose BMI is at or above the 95th percentile may have obesity. This means their BMI is higher than 95 percent of other children of their age and gender. Your child’s doctor can help you calculate their BMI.

    Why is it unhealthy?

    Children with obesity are at a higher risk of:

    *  Asthma

    *  Sleep apnea

    *  Type 2 diabetes

    *  Bone and joint problems

    *  High blood pressure

    *  Unhealthy cholesterol levels

    What can adults do?

    *  Take them for regular doctor checkups. Your child’s doctor can offer eating and exercise advice.

    *  Allow them to eat fruits and vegetables in place of processed foods high in fat and sugar.

    *  Have them drink water in place of juice or soda.

    *  Aim for one hour of activity each day. This can be walking, biking or dancing. Choose things they enjoy!

    *  Make sleep a priority. Most children need at least eight hours. Ask your child’s doctor about this.

    Sources: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services

    © American Institute for Preventive Medicine

  • Organic Food & The Dirty Dozen™

    HEALTHY EATING

    Varity of fruits.

    In recent decades, as organic foods became available, more people are asking if their fruits and vegetables need to be organic.

    At the moment, the debate about organic foods is ongoing. While there appears to be environmental benefits to organic farming practices, more research is needed to show how organic food impacts long-term health.

    Pros & cons of organic

    In order for a food to be certified “organic” by the USDA it must meet certain criteria. These include:

    *  No prohibited pesticides or synthetic fertilizers

    *  No hormones or antibiotics

    *  No GMOs or artificial preservatives

    *  Organic soil managment

    *  Animals provided natural conditions such as grass pastures

    *  Healthy water systems

    These standards generally result in farming practices that have less negative environmental impact. In addition, the absence of pesticides and hormones may benefit human health. But, for all the reasons organic food may be good, there is one big reason it can be out of reach: COST.

    When farmers practice organic techniques, it requires more time and effort, leading to higher food costs.

    Make organic affordable

    If you want to purchase organic without breaking the bank, one option is to simplify by focusing on The Dirty Dozen™.

    The Dirty Dozen™ is a list released each year by the Environmental Working Group, a non-profit organization focused on improving agriculture in the U.S. The fruits and vegetables on this list contain the highest concentrations of pesticides of any produce. If you’re going to buy organic, these foods are the best place to start.

    Choosing organic when you buy The Dirty Dozen™ allows you to make the biggest impact with the fewest dollars.

    The Dirty Dozen™

    1.  Strawberries

    2.  Spinach

    3.  Kale, collard greens, and mustard greens

    4.  Nectarines

    5.  Apples

    6.  Grapes

    7.  Cherries

    8.  Peaches

    9.  Pears

    10. Bell and hot peppers

    11. Celery

    12. Tomatoes

    Not buying organic? No problem!

    If organic isn’t the right choice for you, don’t worry. What’s most important is making healthy food choices, regardless of the organic label.

    Just be sure to thoroughly clean any fruits and vegetables you buy. A good wash protects you from contaminants and can reduce pesticide residue.

    © American Institute for Preventive Medicine

  • Orange Honeyed Winter Squash

    HEALTHY EATING

    Orange honeyed winter squash on plate.

    Ingredients

    *  3 acorn squash (small)

    *  2 tablespoons orange juice

    *  1/4 cup honey

    *  2 tablespoons butter or margarine

    *  nutmeg (1/8 teaspoon, optional)

    Directions

    1.  Preheat oven to 400 degrees.

    2.  Cut squash in half. Remove seeds and place halves cut side up in a shallow baking pan.

    3.  In a small bowl, combine orange juice and honey. Mix well. Pour a small amount of this mixture into each squash cavity.

    4.  Add 1 teaspoon of butter/margarine to each squash half. Sprinkle with nutmeg, if desired.

    5.  Cover pan with aluminum foil to keep steam in and speed cooking.

    6.  Bake covered for 30 minutes. Remove foil and continue baking for 30 minutes more, or until squash is tender.

    Nutritional Information: Servings 6

    Per serving: 166 calories, 4 g total fat, 2 g saturated fat, 8 mg sodium, 35 g carbohydrates, 3 g fiber, and 2 g protein.

    © American Institute for Preventive Medicine

  • Tips For Intermittent Fasting

    HEALTHY EATING

    Clock sitting on top of a white plate.

    If you have a health condition, talk to a doctor before trying any diet.

    Intermittent fasting isn’t safe for everyone. People who have diabetes could have dangerous blood sugar crashes if they go too long without eating. If you take medications, the timing of your meals may be important, too.

    Focus on healthy foods

    Intermittent fasting plans focus on when you eat, not what you eat. But, this doesn’t mean you should eat lots of junk food when you’re following this diet approach.

    Sugary, processed foods will likely make you feel even more hungry not long after you eat them. Also, they won’t give you the nutrients your body needs.

    To help you feel full and cut calories, focus on plenty of high fiber, vegetables, fruits, whole grains, and lean protein.

    Stay hydrated

    Hydration is very important when you’re fasting. Make sure you drink plenty of water. Some people may need electrolyte drinks. Ask your doctor about why these types of fluids may be recommended.

    Dehydration can make you more hungry and is not healthy for you. Severe dehydration is life-threatening. Make sure you have water with you at all times and drink plenty of other fluids. Avoid caffeinated drinks like coffee, because they can make you jittery and could make dehydration worse.

    Start small

    Fasting can be difficult when you’re not used to it. Think about a healthy way you could do a mini fast each day. For instance, start by not eating anything after dinner each night. You might fast from   7 p.m. to 6 a.m.

    This is a way to allow your digestive system to rest and to burn some extra calories at night. When we don’t eat for several hours, the fat cells can get rid of some of their stored energy. Plus, because you’re not snacking after dinner, you’ll probably cut some calories from your daily intake.

    If this method works for you, try making the fast a little longer. Work your way up to the 8-hour window, or whatever timeframe works best for you.

    © American Institute for Preventive Medicine

  • Cholesterol: To Eat Or Not To Eat?

    HEALTHY EATING

    Bowl with salman, nuts, cucumbers.

    Not that long ago, eggs were considered taboo, and heart healthy eating meant avoiding cholesterol. However, our understanding of the impact of dietary cholesterol on blood cholesterol has evolved in recent years.

    Instead of worrying about the amount of cholesterol in food, watching your overall fat intake is most important, especially the unhealthy fats. For the best heart protection, you should consume a diet low in unhealthy fats, such as saturated and trans fats.

    Moderation is key. Cholesterol-containing foods can be part of a healthy diet as long as you do not over-consume them.

    Foods that contain cholesterol & unhealthy fats

    *  Egg yolks (egg whites do not contain cholesterol)

    *  Cheese

    *  Butter

    *  Shellfish

    *  Red meat

    *  Full fat milk and yogurt

    *  Fried foods

    *  Processed meats

    *  Most fast foods

    *  Desserts such as cake, cookies, and pies

    Decrease intake of cholesterol & unhealthy fats

    A healthy diet is one high in plant foods such as fruits, vegetables, and whole grains. If you focus on eating more of these unprocessed, plant foods, you will naturally be eating a diet lower in fat and cholesterol.

    Try these tips to bring more balance to your diet:

    *  Eat 1-2 fruits and vegetables at each meal.

    *  If you consume dairy products, choose fat-free or low-fat.

    *  When you eat meat, choose lean cuts and limit your portion to 3 ounces.

    *  Choose baked over fried foods.

    *  Limit processed meats such as lunch meat, hot dogs, bacon, and salami.

    *  Eat more fiber from fruits, vegetables, oats, and beans.

    © American Institute for Preventive Medicine

  • Eat Your Vitamins For Good Health

    HEALTHY EATING

    Bowl of vegetables with rice and chickpeas.

    Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:

    *  Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.

    *  Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.

    *  Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.

    Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.

    © American Institute for Preventive Medicine

  • Is Sea Salt Better Than Regular Salt?

    HEALTHY EATING

    A salt bottle opened with spilled salt.

    Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

    What’s the difference?

    In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

    Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

    Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

    Same in sodium

    Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

    Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

    Going coarser

    Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

    In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

    Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Pasta With Chickpeas, Tomato & Spinach

    HEALTHY EATING

    Pasta with chickpeas, tomato and spinach.

    Ingredients

    *  1 small yellow onion (peeled and chopped into ¼-inch pieces)

    *  8 ounces medium-size whole-wheat pasta (such as rotini or shells)

    *  1 tablespoon vegetable oil

    *  2 cloves garlic (peeled and minced)

    *  2 carrots (scrubbed and diced into 1/4-inch pieces)

    *  1 celery stalk (diced into 1/4-1/2-inch pieces)

    *  1/2 teaspoon dried rosemary

    *  1 can 16-ounce low-sodium chickpeas (drained and rinsed with cold water)

    *  1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)

    *  2 cups spinach (washed and chopped)

    *  1/2 teaspoon chopped red pepper flakes (optional)

    *  1/4 cup grated Parmesan cheese (optional)

    *  1/4 cup whole olives (optional)

    Directions

    1.  To cook the pasta, fill a large pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes or the time listed on the package. Just before draining, reserve 1 ½ cups of the pasta water. Drain the pasta and set aside.

    2.  While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.

    3.  Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.

    4.  Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes and olives, if desired.

    5.  Mix well and serve immediately, garnished with Parmesan cheese if desired.

    Note: Kale can be used instead of spinach.

    Nutrition Facts: Servings 4. Calories 395; Total Fat 8 g; Saturated Fat 2 g; Total Carbohydrate 68 g; Dietary Fiber 13 g; Protein 19 g.

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine