HealthyLife Articles

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Busting Diet Myths

HEALTHY EATING

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

January 23, 2026
Easy Food Swaps For A Healthy Heart

HEALTHY EATING

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

January 23, 2026
Go Nuts For A Healthy Heart

HEALTHY EATING

Nuts often get a reputation as being unhealthy. We add them to cookies and ice cream. People eat them by the handful at parties. But do nuts deserve a bad rap?

Concerns about calories

For years, many people avoided nuts because they are high in calories and fat. However, newer research finds that nuts can be an important part of a healthy diet. They contain many nutrients needed for body functions.

The key is to eat nuts in moderation. This means you may need to eat smaller portions. Then, you can avoid eating too many calories from nuts.

Look at the serving size on a package of nuts to get an idea of how much to eat. One serving may be quite small (2-4 tablespoons).

Some Fats are Healthy

Yes, most nuts are high in total fat. But these fats found in nuts actually promote good health! Most are high in healthy monounsaturated or polyunsaturated fats.

Monounsaturated and polyunsaturated fats can help lower bad cholesterol, which can lower the risk of heart disease and stroke. The American Heart Association recommends people eat more of these fats from healthy sources like nuts and seeds.

Protein packed

Nuts are a good source of plant-based protein. Protein is an essential nutrient that the body needs for building muscle, repairing tissues and making hormones.

It takes longer for the body to digest proteins than carbohydrates. That’s why eating some protein could help you feel less hungry than if you ate only carbohydrates, like crackers or bread.

The Dietary Guidelines for Americans recommend that people eat healthy sources of protein, like those that come from nuts and seeds, and plant foods.

Which types to eat

Of course, there are many different kinds of nuts. Each type tastes different and may contain a variety of nutrients. As long as you’re not coating nuts with sugar and salt, any type can be healthy.

Take a look at your favorite nut’s nutrition facts and go from there. For instance, macadamia nuts are one of the highest in calories and fat per ounce. But take those calories into account, and eat them instead of chips or cookies.

Replace unhealthy, processed foods with nuts. You’ll get more nutrients and might even feel more full.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Mood & Food: The Close Link

HEALTHY EATING

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

January 23, 2026
Recipe: Chicken Curry

HEALTHY EATING

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

January 23, 2026
The Mighty Cruciferous

HEALTHY EATING

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

January 23, 2026
Garden Barley Soup

HEALTHY EATING

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

January 23, 2026
Save At The Supermarket

FINANCIAL HEALTH

While the cost of food is out of your control, smart shopping habits will help keep your grocery bill more manageable.

Tips to save on groceries

Shop with a list

Grocery stores know just how to tempt you to make impulse purchases. With eye-catching end cap displays and strategically placed snack foods, it’s easy to end up bringing home more than you intended. Instead, make a detailed list before you go and stick to it.

Check the cabinets

How many times have you purchased an item only to find you already have it hidden in the back of your pantry? As you make your shopping list, carefully check your current food supply to make sure you really need the ingredients.

Buy in bulk

When possible, purchase family-sized or bulk items for your most commonly used ingredients. This works especially well for meats, beans, rice, grains, and pasta. When you get home, promptly freeze or store the extra. You can also join a wholesale club to get better prices on bulk food.

Eat seasonally

Fruits and vegetables are cheapest when in season. For example, berries are more expensive in the winter than during peak berry season in the summer. Oranges and other citrus are usually cheapest during the winter months. Opt for in-season produce whenever possible.

Stock up

Buy more than one when your favorite foods go on sale. Dry goods generally keep for a long time, and many fresh foods can be frozen for longer storage. Keep in mind that you should only stock up on ingredients you regularly use.

Low-cost recipes

How you choose to eat is a major determinant of your food budget. If you like to cook gourmet, you’ll need fancier ingredients that cost more. Instead, find tasty recipes that use inexpensive ingredients. Examples include beans, rice, frozen vegetables, tuna, potatoes, and eggs.

© American Institute for Preventive Medicine

January 23, 2026
Deal With Debt

Financial Health

Get out of debt on your own or with help.

Whether it’s from living above your means, expensive medical bills, a job loss, or supporting your parents, you can eliminate debt. The first step is to avoid getting deeper in debt. Limit spending to essentials and follow a plan to pay down the debt.

On your own:

* Cut up credit cards or put them away until they are paid off.

* Rank order what needs to be paid off – student and other loans, credit cards, etc.

* Contact your creditors right away to work out payment plans that you can manage. Do this before debt collectors get involved. If you can’t work out a plan with your mortgage company, contact the local office of the Department of Housing and Urban Development or the housing authority in your state, city, or county for help in finding a legitimate housing counseling agency near you.

* Bring in more income from a part time job and selling household items you no longer need at a garage sale or online site, such as Ebay. Consider selling some of your gold and silver jewelry for cash.

Get professional help from:

* A professional financial planner through work

* The Financial Planning Association (FPA) at 800.647.6340 orwww.fpanet.org

* The National Foundation for Credit Counseling at 800.388.2227 orwww.nfcc.org/FirstStep/firststep_03.cfm.

Beware of any debt relief service that*:

* Charges any fees before it settles your debts

* Pressures you to make “voluntary contributions,” another name for fees

* Touts a “new government program” to bail out personal credit card debt

* Guarantees it can make your debt go away

* Tells you it can stop all debt collection calls and lawsuits

* Guarantees that your credit card and any other debt not tied to an asset, such as your house, can be paid off for just pennies on the dollar

* Offers to enroll you in a debt management program (DMP) without teaching you skills to budget and manage your money

* Adapted fromwww.ftc.gov/bcp/edu/pubs/consumer/credit/cre19.shtm

Action Step

Pay off the credit card or other debt with the lowest balance first. After this is paid in full, pay down the next debt with the lowest balance.

© American Institute for Preventive Medicine

January 23, 2026
Colorectal Cancer: Don’T Wait For Signs

MEDICAL NEWS

Colorectal cancer is cancer in the colon or rectum. And, it kills thousands of people each year. But getting screened can prevent many of these deaths. Plus, screening can catch colon cancer in the early stages when it’s easier to treat.

Many people don’t have any signs or symptoms of colon cancer at first. If you wait until you have symptoms, the cancer may be more advanced.

Polyps and the cancer link

Polyps are clumps of cells that form on the lining of the colon or rectum. Having polyps does not mean you will get colorectal cancer. Some polyps are harmless, while others can turn into cancer.

Polyps usually don’t hurt. People don’t know they have them until they have a colon cancer test.

Screening matters

Colorectal cancer may not have any signs, especially at first. That’s why many people should get screened for colorectal cancer even if they don’t have any symptoms.

Ask your doctor about colorectal screening. Your doctor can talk with you about whether you need a test and which test to get. This depends on many factors, such as:

* Your age

* Family history of colorectal cancer

* Any risk factors you have, such as Crohn’s disease or ulcerative colitis

* Lifestyle risk factors, like smoking or being overweight

There are several different screening tests for colorectal cancer. Some tests will check for blood or other signs of colon cancer in the stool.

Other tests use special tools to see directly inside the colon and rectum. During these tests, a doctor uses a thin, lighted tube and a special camera. The test may be:

* A colonoscopy, which looks inside the entire colon and rectum

* A flexible sigmoidoscopy, which looks inside the rectum and lower part of the colon

During a colonoscopy or sigmoidoscopy, the doctor gives you medicine to help keep you comfortable. In most cases, you will go home after the test, but will need someone to drive you.

If you see any changes with your stool, talk to your doctor.

Sources: American Cancer Society, Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026