HealthyLife Articles

Category: Healthy Eating

  • Recipe: Salad With Pears

    HEALTHY EATING

    Plate of salad with pears.

    Ingredients

    For the Salad:

    *  2 canned pear halves

    *  6 cups mixed greens

    *  1/2 tablespoon Parmesan cheese

    *  1-1/3 cups carrots, grated

    *  3 tablespoons walnuts

    For the Dressing:

    *  1/4 cup pear juice

    *  1/4 teaspoon each of cider vinegar, honey, dijon mustard, and olive oil

    *  1 dash salt and black pepper

    Directions

    1.  For the dressing, mix pear juice, vinegar, honey, mustard, salt and pepper, and olive oil in a blender and blend until smooth.

    2.  Put mixed greens in a large mixing bowl, drizzle dressing over greens, and mix together.

    3.  Add remaining chopped pear, walnuts, and grated carrots and toss lightly.

    4.  Portion out 1 cup of salad and top with grated Parmesan cheese.

    Nutrition Information: Serves 6: Total calories 64, total fat 3g, saturated fat 0g, sodium 86 mg, carbohydrates 10g, fiber 2g, protein 2g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine

  • Turmeric

    HEALTHY EATING

    Small bowl filled with turmeric spice.

    Turmeric is a member of the ginger family and widely grown in India. Its color comes from curcumin, the major active compound in turmeric.

    Using Turmeric In Cooking

    The savory, earthy flavor of turmeric can add depth to many dishes. Experiment with adding it to some of the foods you commonly eat. You might be surprised how well it complements dishes you already love.

    Here are some foods that are delicious when flavored with turmeric:

    *  Rice

    *  Eggs

    *  Smoothies

    *  Soups and stews

    *  Vegetable dishes

    *  And, of course, curry

    Whenever you use turmeric, add a bit of pepper as well. Pepper contains a compound called piperine, which enhances the absorption of the curcumin in turmeric.

    © American Institute for Preventive Medicine

  • Choosing Low-Mercury Fish

    HEALTHY EATING

    Fish in frying pan.

    Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health.

    However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things.

    The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

    Is fish safe to eat?

    Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

    Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age.

    Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

    Low-mercury fish types

    There are many types of fish that are low in mercury. They include the following:

    *  Anchovies

    *  Cod

    *  Flounder

    *  Haddock

    *  Herring

    *  Oyster

    *  Perch, freshwater and ocean

    *  Pickerel

    *  Pollock

    *  Salmon

    *  Sardines

    *  Scallops

    *  Shrimp

    *  Sole

    *  Tilapia

    *  Tuna, canned light (limit albacore to 1 serving/week)

    *  Whitefish

    High mercury fish to avoid

    The following types of fish are high in mercury. People should not eat these types of fish.

    *  King mackerel

    *  Marlin

    *  Orange roughy

    *  Shark

    *  Swordfish

    *  Tilefish (Gulf of Mexico)

    *  Tuna, bigeye

    Local fishing

    If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

    Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go tofishadvisoryonline.epa.gov.

    Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine

  • Eating To Enhance Gut Health

    HEALTHY EATING

    Three stacked jars with picked carrots, beets and onion.

    The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

    In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

    Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

    Probiotics

    Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

    Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

    *  Yogurt (with live active cultures) or kefir

    *  Saukraut

    *  Kombucha

    *  Tempah

    *  Miso

    *  Kimchi

    *  Pickles

    Prebiotics

    Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

    Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

    *  Garlic

    *  Onion

    *  Asparagus

    *  Bananas

    *  Oats

    *  Flaxseeds

    *  Apples

    Should you take a supplement?

    Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

    Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

    © American Institute for Preventive Medicine

  • Kid-Friendly, Healthy Snacks

    HEALTHY EATING

    Kids hands cutting out star shaped watermelon.

    A simple way to encourage your kids to eat healthy is to have healthy foods on hand and easily available to them.

    *  Put fruits and vegetables within reach on the counter or in the refrigerator.

    *  Save cookies and sweets as occasional treats, not everyday snacks.

    *  Avoid buying chips, crackers and other high-calorie, high-sugar packed foods. Or buy less of them and keep them in a less convenient location. Out of sight, out of mind.

    *  Purchase easy but healthy “packaged” snacks like no sugar added fruit cups, raisin packs, cheese sticks, Greek yogurt and popcorn (choose “light” popcorn without too much added butter or salt).

    Popcorn treats

    Ingredients

    2 tablespoons soft margarine or butter (melted)

    5 cups popped popcorn

    3/4 cup raisins

    1 cup shredded wheat cereal (bite-size)

    1 tablespoon sugar  (brown or white)

    1 1/4 teaspoons cinnamon

    Directions

    1.  Pop popcorn. You can use microwave or stovetop, but choose one without added butter, sugar or salt.

    2.  Mix popped corn, raisins, and cereal in a large bowl.

    3.  Mix sugar and cinnamon in small dish.

    4.  Drizzle melted margarine or butter over mixture.

    5.  Add sugar and cinnamon mixture.

    6.  Shake or stir until all ingredients are evenly distributed.

    Nutrition per serving: Servings 4. Calories 265; Total Fat 10 g; Saturated Fat 2 g; Sodium 118 mg; Total Carbohydrate 46 g; Dietary Fiber 5 g; Protein 4 g

    Source: USDA ChooseMyPlate

    © American Institute for Preventive Medicine

  • Pick Healthy Proteins

    HEALTHY EATING

    Close up on dinner table with food and hands with silverware about to eat.

    Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.

    How Much You Need Each Day?

    The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.

    Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.

    What Kinds of Proteins?

    Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:

    *  Poultry

    *  Seafood

    *  Lentils

    *  Beans

    *  Nuts

    *  Soy

    *  Eggs

    *  Seeds

    These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

    © American Institute for Preventive Medicine

  • Recipe: Salsa

    HEALTHY EATING

    A bowl of salsa.

    Ingredients

    1/2 cup corn (fresh cooked or frozen)

    1 can black beans (15 ounce, drained and rinsed)

    1 cup tomatoes (fresh, diced)

    1/2 cup onion (diced)

    1/2 cup green pepper (diced)

    2 tablespoons lime juice

    2 garlic cloves (finely chopped)

    1/2 cup Picante sauce

    Directions

    1.  Combine all ingredients in a large bowl. Chill until serving time.

    2.  Drain before serving.

    3.  Serve with low-fat baked tortilla chips or fresh vegetables.

    Nutrition Facts: 8 servings, Calories 95, Total fat 0g, Saturated fat 0g, Sodium 236mg, Total carbohydrates 19g, Fiber 6g, Protein 5g.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Tv & Healthy Eating Don’t Mix

    HEALTHY EATING

    Family eating around the kitchen table.

    Your TV could be changing your eating habits – and not for the better. You may not realize that this common device can change what you put on your plate.

    How does TV change our eating habits?

    Two reasons TV and screens can interfere with a healthy diet:

    *  When we watch TV, we see commercials. Many commercials advertise unhealthy, processed or high-sugar foods. Kids and adults alike can be influenced by these commercials. They can make you crave or purchase foods you would not normally eat.

    *  When you watch TV or another screen while eating, you might not realize how much you’re eating. TV takes your mind off your food so you don’t taste, smell or experience it as much. It makes food less satisfying and you can lose track of how much you are eating.

    How to start better habits

    You can avoid getting into a “TV trap” with your eating habits. Here’s how:

    *  Don’t watch TV while eating. Agree as a family not to use electronic devices during meals or snacks.

    *  Keep healthy snacks handy. Replace chips and crackers with crunchy vegetables. Or if you crave sweets, try fresh fruit instead of cookies.

    *  Keep yourself busy while watching TV. Try using therapy dough or other sensory activities during TV time. This may help you get out of the habit of using your hands to reach for snack foods.

    *  Try to eat together as a family regularly.

    *  Minimize commercials. Watch shows on platforms that have no commercials. Or skip through commercials if you can.

    *  Learn about healthy foods as a family. Try growing a garden or visiting a farmer’s market. When you see an unhealthy food advertised on TV, talk about healthier options.

    *  Be a good role model. Show your kids that you can sit and enjoy meals and snacks without screens.

    © American Institute for Preventive Medicine

  • Clean Cut: Cutting Board Safety

    HEALTHY EATING

    Bird-eyes view, cutting vegetable on a cutting board.

    Cutting boards are useful for all types of slicing, dicing and chopping. They can save your countertops and make meal prep easier. But without careful cleaning, your cutting board could contaminate your foods and make you sick. Every surface your food touches needs to be clean, especially those that touch raw meat, poultry and seafood.

    When to clean your cutting board

    For a clean surface, remember to wash your board:

    *  Before using it for the first time.

    *  After it has held raw meat, poultry, seafood, eggs or flour.

    *  Before switching foods and moving on to the next step, even if it’s for the same meal.

    *  After you’re done using it.

    How to clean your cutting board

    *  Scrub your board thoroughly with hot, soapy water and a clean cloth or brush. Then rinse with hot water.

    *  If your board touched meat, fish or poultry, disinfect it after you wash it. You can do this by using a diluted bleach solution. Combine one tablespoon of bleach with one gallon of water. Pour the solution all over the board and let it sit for five minutes. Finally, rinse it well.

    *  Let it air dry or dry it with a clean towel if you need to dry it quickly.

    *  If it’s dishwasher safe, put your cutting board in the dishwasher. Be aware that some cutting boards may crack or split in the dishwasher, so follow the manufacturer’s directions.

    Other tips for clean cutting

    Buy two different boards. Use one board for meats and the other for ready-to-eat foods like fruits and breads. Get different colors so you can tell them apart.

    Replace your cutting board if it has a lot of wear, cuts or grooves. It can be hard to clean in the small grooves, which can be a hiding spot for germs.

    © American Institute for Preventive Medicine

  • Enjoy Thanksgiving Without Weight Gain

    HEALTHY EATING

    Family and friends sitting around the table having dinner.

    Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.

    Don’t “save your appetite”

    Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and  overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!

    Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.

    Enjoy every bite

    Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.

    Small, slow and steady is key

    The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.

    Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.

    Focus on colorful fruits and vegetables

    The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.

    If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.

    Don’t put healthy habits on “hold”

    The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.

    Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.

    Sources: Academy of Nutrition and Dietetics, American Heart Association

    © American Institute for Preventive Medicine