HealthyLife Articles

Tag: fiber

Mushrooms: Eat Your Fungi!

HEALTHY EATING

Botanically speaking, mushrooms are not a vegetable, but a type of fungi. However, this doesn’t make them any less nutritious. In fact, mushrooms have some important nutrients and health benefits.

Mushrooms love the sun

Vitamin D has been a hot topic lately in nutrition news. Some research suggests the nutrient may help prevent some types of cancer. It also plays a role in a healthy immune system and building strong bones.

Mushrooms contain a nutrient that turns into vitamin D when exposed to sunlight. Some stores sell mushrooms processed this way. Look for “high vitamin D” mushrooms. Or, you can make them yourself by setting your fresh mushrooms in the sun for a few minutes.

Versatile & healthy

Mushrooms have many other health benefits as well. They add flavor and interest to many recipes without adding many calories. They are very low in fat and sodium, and have fiber and a small amount of protein.

Mushrooms have some B vitamins, and contain the minerals selenium and potassium. Try adding them to pasta, pizza and meat dishes. They can also be eaten as a side dish alone: wash, slice and sauté them in a pan with a splash of olive oil and garlic until they are cooked through.

Portabella mushrooms are large enough to be eaten on a bun as a “portabella burger.” In fact, one whole portabella mushroom has just 18 calories, 1 gram of fiber, and less than half a gram of fat. That’s a healthy burger alternative that’s worth a try!

Mushroom safety

Mushrooms grow almost anywhere that gets enough shade and moisture. But, this doesn’t mean people should pick wild mushrooms and eat them. In fact, many people have gotten sick or worse from eating wild mushrooms.

Many poisonous mushrooms look very similar to those safe to eat. Some types can cause vomiting, diarrhea and kidney damage. They can even cause death in rare cases.

To avoid poisonous mushrooms, only eat those purchased from a reputable supermarket or have been inspected and identified as safe by a mushroom expert.

Some people are allergic to mushrooms and cannot safely eat them. If you have severe allergies and have never eaten mushrooms before, ask your allergist before trying them.

Sources: United States Department of Agriculture (USDA), Produce for Better Health Foundation

© American Institute for Preventive Medicine

January 23, 2026
Nutritional Treasure In The Trash

HEALTHY EATING

Sometimes the best parts of the vegetables get thrown in the trash. So next time you’re cooking up vegetables and are about to toss out those extra parts, stop. Many vegetable parts are perfectly edible and are packed with nutrients and flavor.

Here are some tips from the American Institute for Cancer Research to make the most of your veggies:

* Roasted pumpkin seeds are a fall favorite, but you can roast seeds from any winter squash, including butternut, acorn, and spaghetti squash. Squash seeds are a great source of protein. To roast, scoop out seeds, rinse, and drain. Let them dry, spread flat on a baking pan and bake at 300ºF for about 20-30 minutes until golden brown.

* Using the whole cauliflower, including the stem, in cauliflower “steaks” is trendy right now. Cut all the way through a cauliflower head from the top to make cauliflower steaks, which can be broiled or pan roasted. Or instead of mashed potatoes, try mashing the whole cooked cauliflower including the stem.

* Use a vegetable peeler or large knife to remove the thick, tough outer layer of the broccoli stem (if you use a knife, make 4 lengthwise cuts along the 4 sides of the stem to make a long rectangle). Try making creamy broccoli soup, which includes both the broccoli stems and florets.

* Buy beets with the greens still attached and it’s like getting two vegetables in one. Beet greens contain loads of vitamin C and beta-carotene-nutrients linked to lower cancer risk. Separate the greens from the beets by cutting just above where the stem begins. They’re great sautéed in olive oil, with garlic, salt, and pepper to taste.

© American Institute for Preventive Medicine

January 23, 2026
Oatmeal: A Good Choice For A Power Breakfast

HEALTHY EATING

You probably already know that oatmeal is healthy, and perhaps you’ve been told it “sticks to your ribs.” But what’s the science behind oatmeal’s healthy history?

Oatmeal can keep you full

Avoid a mid-morning hunger attack, and you’ll be less tempted to pick up a donut. Oatmeal contains a special kind of fiber known as oat beta glucan. These beta glucans can increase levels of certain hormones that may help control appetite.

Oatmeal helps digestion

Oatmeal’s soluble fiber content is widely recommended to help keep bowels running smoothly. Regular intake of fiber-rich foods, like oatmeal, can help avoid bloating and uncomfortably hard stools.

Oats can improve cholesterol

High cholesterol is a major risk factor for heart disease. Studies have shown that eating oats regularly can lower “bad” LDL cholesterol due to its oat beta glucan fiber.

Even if you eat a gluten-free diet, oats can be a healthy choice. They contain B vitamins and magnesium, which may be lacking in many people who don’t eat gluten. Look for oats labeled “gluten free” to avoid any gluten contamination that could happen during processing.

Tips if you don’t like oatmeal

Oatmeal can be eaten a variety of ways, so don’t rule it out if you haven’t enjoyed it in the past. Far beyond apple cinnamon and other sugary flavor packets often found in the supermarket, you can try it savory, add it to other foods, or even eat it for dinner!

Consider these ideas:

* Add oats to turkey burgers or meatloaf to stretch your meat further and add health benefits

* Sprinkle oats over baked apples for a healthy “apple crisp”

* Use oats in casseroles or dinner rolls

Sources: Oldways Whole Grains Council, Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Seeds 101

HEALTHY EATING

Edible seeds can play an important part in the human diet, not only because they’re nutritious, but they can also add appearance, texture, and taste to a variety of foods. Experts at the Institute of Food Technologists provide a short lesson in popular seeds:

Seed: Chia

Origin:Mexico, Central America

Taste:Mild, slightly nutty

Uses:Cookies, salads, oatmeal, soups, yogurt, baked goods

Nutritional Value:Contains the highest levels of total omega-3 fatty acids of any plant source, rich in fiber, protein, antioxidants, vitamins, and minerals

Health Benefits:Helps control blood sugar levels, promotes satiety (feeling of fullness after eating), and slows the breakdown of carbohydrates

Fun Fact:When added to water, chia seeds can swell to 12 times their weight in liquid and create a gel that could be used as an alternative to eggs and some oils in recipes.

Seed: Quinoa

Origin:South America

Taste:Mild, slightly nutty

Uses:Breakfast cereals, artisan-style breads, muffins, pizza crusts, bakery products, salads, meat-free burgers, vegan and vegetarian products

Nutritional Value:Contains the highest protein levels of all the cereal grains, good source of magnesium, vitamin E, potassium and fiber

Health Benefit:Provides all of the essential amino acids for optimal health

Fun Fact:The United Nations has declared 2013 the “International Year of Quinoa.” Pronounced KEEN-wha.

Seed: Flax

Origin:Eastern Mediterranean to India

Taste:Mild, nutty

Uses:Soups, salads, stews, hamburgers, hot and cold cereals, chilies, sauces and dips, fruit smoothies, cookies, muffins and bread dough, dairy-free milk product for people with lactose-allergies

Nutritional Value:Source of polyunsaturated fat, omega-3 fatty acids, essential amino acids, antioxidants, folate, vitamin B-6, magnesium potassium, and iron

Health Benefit:Easily digestible

Fun Fact:The seed was valued as both a food and a medicine in ancient Mesopotamia 10,000 years ago.

Seed: Sunflower

Origin:North America

Taste:Mild

Uses:Baked goods such as bagels, muffins, multigrain breads, and in trail mixes, hot breakfast cereals, coated in chocolate for confectionary applications, sprinkled in yogurt or on salads, and much more

Nutritional Value:Contains polyunsaturated oil

Health Benefit: Weight management

Fun Fact:Used by Native Americans as a high-energy food source

© American Institute for Preventive Medicine

January 23, 2026
Constipation

Abdominal & Urinary Conditions

Constipation is having trouble passing stool or having hard stools. “Regularity” does not mean that you have a bowel movement every day. Normal bowel habits range from 3 movements a day to 3 each week. What is more important is what is normal for you.

Signs & Symptoms

* A hard time passing stool. Not being able to pass stool. Having very hard stool.

* Straining to have a bowel movement.

* Abdominal swelling. The feeling of continued fullness after passing stool.

Causes

* Drinking too few fluids. Not eating enough dietary fiber.

* Not being active enough.

* Not going to the bathroom when you have the urge to pass stool.

* Misuse of laxatives.

* A side effect of some heart, pain, and antidepressant medicines, as well as, antacids, antihistamines, and water pills.

* Chronic illnesses that slow the digestive tract. Examples are diabetes and an underactive thyroid.

* Cancer or other diseases of the bowel.

Treatment

Self-care usually treats constipation. You may also need to talk to your doctor about health problems and medicines that could cause the problem.

Questions to Ask

Self-Care / Prevention

* Eat foods high in dietary fiber. Examples are bran, whole-grain breads and cereals, and fresh fruits and vegetables.

* Drink at least 1-1/2 to 2 quarts fluids every day. Have hot water, tea, etc. to stimulate the bowel.

* Get enough exercise.

* Don’t resist the urge to pass stool.

* If you take antacids or iron supplements and get constipated easily, discuss the use of these with your doctor.

* Take stool softeners (e.g., Colace), fiber supplements (e.g., Metamucil), “stimulant” laxatives (e.g., Ex-Lax), or enemas, as directed on the label and by your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Simple Ways To Lower Cholesterol

SELF-CARE CORNER

You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

*Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

*Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

*Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

*Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

*Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

*Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

*Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

*Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

– Plant sterols and stanols

– Omega-3 fatty acids (usually found in fish oil supplements)

– Red yeast rice

Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

© American Institute for Preventive Medicine

January 23, 2026
Foods That Fight Cavities

Dental & Mouth Concerns

Now you know how sticky sweets promote tooth decay. What you may not realize is that some foods prevent tooth decay. Research studies show that certain foods, like cheese and peanut butter, counteract the acids in the mouth that wear down the tooth enamel. (Be careful to buy plain, all-natural peanut butter, without added sugar of any kind.) Other tooth-saving foods include:

* Nuts and seeds.

* Meat, fish, poultry, and eggs.

* Olives and dill pickles.

* Milk, plain yogurt, and cheese.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Good Digestion

Mature Health: Over Age 50

Around the age of 40, people begin to notice that they can’t tolerate certain foods as well as they used to. As you get older, your stomach produces a smaller volume of digestive enzymes and other secretions, and your body may not digest or absorb foods as easily as it did when you were younger.

If you are prone to digestive problems, follow these tips.

* See a dentist if you are having trouble with your teeth or dentures. Poorly fitting dentures, sensitive teeth, and diseased gums can make chewing difficult.

* Eat smaller, lighter meals, spaced throughout the day, instead of heavy meals. As a person ages, the blood supply to the small intestine declines, hindering the absorption of nutrients from a sudden, large delivery of food.

* To prevent gas and bloating, don’t gulp liquids or talk while chewing food.

* Limit the amount of gas-producing foods you eat. Cabbage, onions, and cooked dried beans are common offenders.

* Eliminate milk products from your diet if they cause bloating, intestinal gas, or diarrhea, but be sure to supplement your diet with calcium. (You may be able to tolerate small amounts of milk products if you treat them with Lactaid, a digestive aid sold in many health food stores.

* Avoid wearing tight clothing around your waist at mealtime.

* Don’t lie down for at least 2 hours after you’ve finished a meal, and don’t eat right before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
How To Prevent Bowel Problems

Mature Health: Over Age 50

By the time people reach their forties, fifties, or sixties, they will usually experience some form of bowel trouble such as diverticulosis, irritable bowel, and constipation.

To prevent various kinds of bowel trouble, practice these healthful habits.

* Eat a diet high in fiber. (Oat bran, wheat bran, beans, fruit, and vegetables are good sources of fiber.)

* Avoid routine use of laxatives, since they disrupt the normal rhythm of the bowel. To ease elimination, take a high-fiber preparation like Metamucil instead.

* Drink at least six to eight 8-ounce glasses of water a day.

* Avoid straining when passing stool.

You should see your doctor if you notice blood in the stool, experience severe abdominal pain, pass pencil-thin stools, or note a significant change in your bowel habits.

© American Institute for Preventive Medicine

January 23, 2026
Fruits & Vegetables

Healthylife® Weigh

Part 2

Fruits & vegetables make up the biggest part of MyPlate.

Why should I eat fruits & vegetables?

1. Fruits & vegetables are packed with nutrients. They provide essential vitamins and minerals, fiber, and a variety of phytochemicals (plant chemicals) that may play a role in preventing certain diseases.

2. Fruits & vegetables contain water that helps you stay hydrated.

3. Fruits & vegetables are high in fiber, which improves digestion and helps you feel full. Fiber also helps you use the energy from your food for a longer period of time, reducing feelings of hunger.

4. Fruits & vegetables are tasty and can be prepared in many ways. They can add color, crunch, and flavor to your meals and snacks!

Aim for variety

Fruit: Choose a variety of whole fruits. The skin contains many unique nutrients and a lot of heart-healthy fiber. Choose fresh, frozen, canned (in juice to avoid added sugars), or dried fruits. ½ cup of fruit counts as:

* ½ cup raw or cooked fruit

* 1 small banana, peach, or orange

* 1 large plum or 16 seedless grapes

* ½ cup of chopped, cooked, or canned fruit

* 4 tablespoons or 1/4 cup of raisins, prunes or dates

* ½ cup 100% fruit juice

Vegetables: Include a variety of choices during your day. Choices can be fresh, frozen, or canned (choose low-sodium options). 1 cup of vegetables counts as:

* 2 cups raw leafy vegetables

* 1 cup of other vegetables; cooked or chopped raw

* 1 cup 100% vegetable juice (choose juices less often)

© American Institute for Preventive Medicine

January 23, 2026