HealthyLife Articles

Category: Uncategorized

  • When To Eat If You’re Going To Exercise

    Fitness

    Is it better to exercise and then eat, or eat and then exercise? Follow these guidelines.

    Image of varity of fruits and nuts ready to eat.

    *  Don’t eat much right before a workout, because your body will divert blood to your muscles and away from your digestive organs, disrupting the process of digestion. In general, eat a light meal about 60 to 90 minutes before your workout.

    *  Always eat breakfast. If you exercise before breakfast, you may reduce fatigue if you eat a small amount of food-like a small glass of juice or a piece of toast-15 or 20 minutes before you work out.

    *  If you exercise before dinner or late in the day, make breakfast and lunch your main meals. To boost energy levels, have a late-afternoon snack.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Corn On The Cob: A Summertime Staple

    HEALTHY EATING

    Two corn on the cobs.

    Corn on the cob is a favorite food at summer barbecues and outings. Its popular flavor makes it a treat – but it has plenty of health benefits too.

    Basics of corn

    Corn isn’t a vegetable. It’s actually a type of grain. Whole grain corn contains vitamins and heathy plant compounds.

    Some of corn’s nutrients include:

    *  Soluble and insoluble fiber, which helps with digestion and preventing constipation

    *  B vitamins, including vitamin B5, folate, B6, and niacin, which help with energy and many body processes

    *  Potassium, which is important for heart health

    *  Antioxidants, including zeaxanthin and lutein, which may be linked to eye health

    Making corn the healthy way

    Corn is versatile and can be cooked in several different ways. Many people simply remove the husk and boil it until tender. But you can also grill it, bake it and microwave it.

    If you can’t find fresh corn on the cob, frozen corn (on the cob or removed) is a healthy option. Look for brands that do not add salt, sugar or other ingredients. Frozen corn is usually microwaved or steamed.

    If you use butter or margarine, measure it so you know how much you’re using. Start with 1/2 teaspoon and see if you can cover the entire ear of corn with that small amount. Try a salt-free seasoning blend or black pepper for a flavor kick without sodium.

    What about corn chips?

    If corn is healthy, then are foods with corn in them a healthy choice? Not necessarily.

    Corn is used in many processed foods like chips and crackers. These products won’t have the same health benefits as real corn on the cob.

    Many processed foods contain added salt, sugar and unhealthy fats. They may also remove many of corn’s natural nutrients. Some research shows that eating a lot of highly processed foods can lead to obesity and health problems.

    Sources: American Heart Association, United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Enjoying Winter Squash

    HEALTHY EATING

    Variety of winter squash.

    In the cooler months, winter squash is ripe and begins to appear at farmers’ markets and stores everywhere. These delicious vegetables come in a wide variety of colors, flavors, and textures. They provide a wealth of nutrients.

    Types of winter squash

    Compared to thin-skinned, tender summer squash, winter squash take longer to mature and develop thick skins that allow for longer storage. Each variety has a unique flavor. Try:

    *  Acorn

    *  Butternut

    *  Spaghetti

    *  Delicata

    *  Hubbard

    *  Pumpkin

    Health benefits

    *  High in fiber

    *  Excellent source of vitamins A and C

    *  Full of antioxidants and anti-inflammatory nutrients

    *  It may reduce the risk of heart disease, cancer, diabetes, and other chronic diseases.

    Preparing & cooking

    To bake:Cut squash in half and place both halves face down (or face up for some recipes) on a baking tray. Add a small amount of water to the tray and bake at 350º for 35-60 minutes.

    To boil or steam:Use a knife to carefully peel the outer skin. Cut squash in half and remove seeds. Cut into even cubes. Boil or steam for 7 to 10 minutes until desired softness is reached.

    © American Institute for Preventive Medicine

  • Magnificent Magnesium

    HEALTHY EATING

    Image of magnesium food sources.

    Magnesium plays a role in more than 300 functions in the body. It is needed for muscle and nerve function, bone health, blood sugar control and regulating blood pressure. We also need magnesium to release energy in our body.

    Long-term low levels of magnesium could be linked to certain health problems like migraine headaches, osteoporosis, type 2 diabetes and high blood pressure. This doesn’t mean magnesium can cure these diseases. It also doesn’t mean that low magnesium is the only cause. Many factors are involved with these health conditions. Researchers are still working to learn how magnesium is connected to these health conditions.

    Today’s foods & magnesium

    The recommended dietary allowance (RDA) for magnesium is 320 mg for women and 420 mg for men. Most people get their magnesium from food.

    But, some researchers believe that levels of magnesium in foods may be getting lower. Also, magnesium is not found in most processed or packaged foods. That’s why it’s recommended to get the magnesium your body needs by eating healthy foods.

    People with type 2 diabetes or digestive diseases may have a higher risk of not getting enough magnesium. In addition, certain medicines can cause depletion of magnesium. These medicines include:

    *  Loop diuretics, including furosemide and bumetanide

    *  Thiazide diuretics, including hydrochlorothiazide and ethacrynic acid

    *  Proton pump inhibitors (PPIs), including esomeprazole magnesium and lansoprazole

    If you take these medicines, your doctor may talk to you about your magnesium levels and whether you need extra magnesium.

    Should I take a supplement?

    There are many different types of magnesium supplements. Some do not absorb in the body very well. High doses of magnesium supplements can cause diarrhea, nausea, and stomach cramps. Extremely high doses can also be toxic.

    Magnesium can also interact with certain medicines. If you take any of the following medicines, do not take magnesium supplements within two hours of taking your medication:

    *  Biophosphonates like alendronate, which treat osteoporosis

    *  Antibiotics including tetracyclines and quinolones

    However, getting magnesium from healthy foods does not cause these side effects. If you’re interested in a supplement, always ask your doctor first to be sure it’s safe for you.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Popcorn: A Healthy Corn Option

    HEALTHY EATING

    Popcorn in a bowl on a yellow background.

    Fresh corn is healthy, but there’s another great way to enjoy corn: popcorn.

    When you think of popcorn, you might think of movie theatres and lots of butter. But popcorn is a naturally healthy food without all the extra butter, oil and salt.

    Popcorn is whole grain corn. It’s made from a specific type of corn that pops open when it’s heated. It can be a healthy alternative to higher-calorie snacks like potato chips and crackers. One cup of air-popped corn has just 31 calories and over one gram of fiber.

    To keep it healthy, go light on the butter, oil and salt.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Roasted Brussels Sprouts, Potatoes & Chicken

    HEALTHY EATING

    Roasted brussels sprouts, potatoes and chicken.

    To introduce a new vegetable, try serving it with something you already enjoy. Pairing Brussels sprouts with potatoes and chicken is a good way to try them out.

    Ingredients

    3 cups Brussels sprouts (fresh or frozen halved vertically, about 3/4 pound)

    4 small red potatoes (cut into chunks)

    1/2 cup chopped onion

    2 cloves garlic (minced)

    2 tablespoons olive oil

    1/4 teaspoon salt

    1/8 teaspoon pepper

    1/2 cup non-fat ricotta cheese (or cottage cheese)

    1/4 cup Part-skim mozzarella cheese (shredded)

    2 tablespoons nonfat milk

    1 pound boneless chicken breast (4 portions)

    2 tablespoons fresh rosemary sprigs and pomegranate seeds

    Directions

    1.  Preheat oven to 325 degrees Fahrenheit.

    2.  In a 2-quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion and garlic with 1 tablespoon olive oil, salt and pepper.

    3.  In a small bowl, mix cheese with milk.

    4.  Coat chicken breasts with remaining olive oil.

    5.  Nest chicken among vegetables in baking dish.

    6.  Top with cheese mix.

    7.  Cover with foil and bake for 40-45 minutes or until chicken is done. Optional: Garnish with fresh rosemary and pomegranate seeds.

    Nutrition per serving: Servings 4. Calories 400; Total Fat 12 g; Saturated Fat 3 g; Sodium 370 mg; Total Carbohydrate 40 g; Dietary Fiber 6 g; Protein 35 g

    Source: Produce for Better Health Foundation

    © American Institute for Preventive Medicine

  • Vegetarian Alternatives To Turkey

    HEALTHY EATING

    Variety of fresh food ingredients.

    Your vision of a traditional Thanksgiving feast may have a giant roasted turkey as its centerpiece. But, increasingly, people are turning to vegetarian or low-meat diets as a healthy and environmentally friendly option. Whether you’re hosting a vegetarian holiday meal or just want to have vegetarian options available alongside your turkey, don’t worry. Vegetarian dishes are just as plentiful, easy to prepare, and satisfying. Try these four ingredients as vegetarian features at your holiday meal.

    Winter Squash

    A baked winter squash filled with delicious vegetables or stuffing mixture is delicious and will add an impressive fall display to your table. Here are a few types of winter squash that make the best holiday meal main dish:

    *  Pumpkin

    *  Acorn squash

    *  Butternut squash

    *  Spaghetti squash

    Tofurky

    The name says it all – tofu plus turkey makes tofurky. There are a variety of brands available, and you can even find it made into traditional turkey shapes.

    Remember that plain tofu itself doesn’t have a lot of flavor. If the brand you choose isn’t seasoned, find a recipe that is big on spices and flavorful ingredients.

    Mushrooms

    Mushrooms provide a big, savory taste. It’s easy to make them the star of the show. So many main dishes are enhanced with mushrooms, and they can even take the place of meat in some classic dishes.

    *  Stuffed mushroom caps

    *  Mushroom risotto or casserole

    *  Mushroom soup

    *  Mushroom with pasta

    Lentils

    Lentils have a deeper, meatier flavor and texture compared to other beans. Their savory profile makes them an easy feature for the main dish. They also pair well with cheese or nuts for added flavor.

    *  Lentil soups or stews

    *  Lentil meatloaf or meatballs

    *  Lentil salads

    *  Cheesy lentil bakes or casseroles

    © American Institute for Preventive Medicine

  • Filing For A Tax Extension

    FINANCIAL HEALTH

    Women on computer.

    A federal tax extension allows you extra time to file your taxes. You can request an extension for any reason and receive an additional six months to complete your return. Here’s what you need to know.

    *  You must request an extension before your filing deadline. Don’t delay or you risk a penalty.

    *  Submit the form via mail or electronically by your regular tax return deadline, usually April 15th.

    *  To avoid any potential penalties, pay estimated taxes at the time you submit the form.

    *  If you cannot pay what you owe, you can request a payment plan. Visit the IRS website to learn more.

    *  Use the extra time to file your return. The IRS does not allow a second extension, so don’t let the time slip away.

    *  Fill out the Application for Automatic Extension of Time To File U.S. Individual Income Tax Return available atirs.gov.

    © American Institute for Preventive Medicine

  • Why You Should Check Your Social Security Statement

    FINANCIAL HEALTH

    Man smiling while using the computer.

    If you’re not close to retirement, you may not think much about your Social Security statement. But you can – and should – check it once a year. Here’s why:

    *  There could be errors in your wages that need to be corrected.

    *  You can see how much you’ve paid into Social Security.

    *  You can get an estimate of your future Social Security payments.

    *  You can make sure your address or direct deposit information is correct.

    Check your statement for free online at the official Social Security website atssa.gov. Make sure you are on a website that ends in “.gov” or it’s not the official website.

    © American Institute for Preventive Medicine

  • Colorectal Cancer: Don’t Wait For Signs

    MEDICAL NEWS

    A plastic model of the colon being held by a women.

    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