HealthyLife Articles

Tag: fiber

  • Fall In Love With Fall Vegetables

    HEALTHY EATING

    Image of a variety of fall vegetables.

    Perhaps the days of watermelon and cucumbers are behind us for now, but fall has plenty of delicious in-season veggies and fruits to offer.

    Eating what’s “in season” often means you can get food that’s fresher, more nutritious, and costs less. Check out the grocery store or farmer’s market for some of these delicious fall favorites:

    *  Pumpkins

    *  Carrots

    *  Winter squash, such as acorn, butternut and buttercup

    *  Broccoli

    *  Cauliflower

    *  Sweet potatoes

    *  Mushrooms

    *  Spinach

    *  Grapes

    Of course, some produce is available year-round when it can be shipped from far away. But, check out where the food was grown to ensure you’re getting something fresh. The USDA requires that fresh and frozen fruits and vegetables, along with some meats and fish, have a label on them stating the “country of origin.” In general, the farther it’s had to travel, the less fresh it will be when it gets to your grocery store.

    Remember many of your favorites can be found in the frozen food section if it’s not available fresh at certain times of year.

    © American Institute for Preventive Medicine

  • Fiberize Your Kitchen

    HEALTHY EATING

    Image of different grains in bowls and jars.

    To stock your kitchen with whole grains and fiber-containing foods from cupboard to refrigerator to freezer, use this handy list to get started, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. She reminded, “Remember-nutrition doesn’t begin until the food passes your lips.”

    *  Fresh and canned fruits and vegetables

    *  Dried fruits such as raisins and cranberries

    *  Preserves made with whole fruit

    *  Whole wheat, rye, cornmeal, soy, and buckwheat flours

    *  Whole-grain and fortified breads, crackers, bagels, and 100% whole wheat or whole-grain rolls

    *  Ready-to-eat fortified and whole-grain breakfast cereals

    *  Cooked cereals including quick-cooking whole-grains like oatmeal and quinoa

    *  Brown long-grain, brown short-grain, and wild rice

    *  Whole-grain spaghetti, macaroni, and other pastas

    *  Corn and whole wheat tortillas

    *  Air popped popcorn and lower fat microwave varieties

    *  Canned or dried garbanzo beans, pinto, black and lima beans; split peas, and black-eyed peas; refried beans, hummus

    *  Peanut butter

    *  Nuts (such as pecans, almonds, and walnuts) and seeds (such as flax seed, sesame, pumpkin, and sunflower seeds)

    *  Vegetable soups, chili with beans, minestrone

    *  Canned or frozen vegetarian dishes such as chili or cheese lasagna

    © American Institute for Preventive Medicine

  • Go With The Grain

    HEALTHY EATING

    Image of different grains.

    With one look down the grocery store aisle or a quick glance at a restaurant menu, it’s clear that whole-grain options are popping up everywhere. From quinoa to buckwheat and farro to freekeh, the number of grain possibilities is growing, leaving home cooks and diners puzzled by how to choose the right one and know how to prepare it.

    Not only do whole grains provide an array of health benefits, they can also be an excellent base for hearty dishes that taste great and are remarkably filling. Whether featured in a salad, formed into a patty as a vegetarian burger option, warmed up for breakfast, or used as the base of a thick stew, grains are extremely versatile and can be enjoyed as part of breakfast, lunch, dinner or dessert.

    Although cooking with grains can seem like a daunting task, the chef instructors at Le Cordon Bleu encourage home cooks to soak their long-cooking grains, whether for a few hours or overnight, to minimize the cooking time. This also ensures that any resin left on the grain that can cause a bitter taste will get washed off.

    They also suggest these cooking tips:

    *  Whole-grain options can be customized for each meal of the day. Make a big batch of steel-cut oats on Sunday evening and eat it for breakfast throughout the week. Add quinoa to lunchtime salads-add the dressing in advance so the grain fully absorbs the flavors of the dish. For dinner, add wheat berries or barley to soups for a hearty, filling meal.

    *  Resist the urge to stir grains as they are cooking. Stirring causes whole grains, especially rice, to become sticky and clump together, making it difficult to prepare a fluffy, flavorful dish.

    *  After they are cooked, whole grains stay fresh for several days in the refrigerator. You can cook a large pot of brown rice or quinoa at the beginning of the week and use it in dishes throughout the week to save cooking time.

    © American Institute for Preventive Medicine

  • Mushrooms: Eat Your Fungi!

    HEALTHY EATING

    Image of mushrooms.

    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

  • Nutritional Treasure In The Trash

    HEALTHY EATING

    Image of beets with the greens still attached.

    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

  • Oatmeal: A Good Choice For A Power Breakfast

    HEALTHY EATING

    Image of a bowl of oatmeal with berries and almonds.

    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