HealthyLife Articles

Tag: Food as Medicine

  • Cracking The Benefits Of Eggs

    HEALTHY EATING

    Image of an egg in a frying pan.

    Very low sugar

    For people who need to watch their sugar or carbohydrate intake, eggs can be a good option. A large egg contains less than a fifth of a gram of natural sugar.

    Protein

    A large egg contains about 6 grams of high-quality protein. Protein can help you feel fuller, longer. This is because it’s slower to digest than carbohydrates.

    Protein is the building block for many important functions in the body. It helps build new skin, bones, muscles and blood.

    Protein may also help you keep your energy levels up throughout the day.

    Healthy fats

    Eggs contain omega-3 fats. These fats help with brain function. Experts think omega-3 fats may also help improve heart health.

    Eggs are low in saturated fat. Saturated fat is the type of fat linked to heart disease and other health problems. Most of the fat in eggs is found in the yolk.

    Vitamins and minerals

    Eggs contain a number of vitamins, including:

    *  Vitamin A, which is important for eye health

    *  Vitamin B12, which helps make red blood cells

    *  Folate, which can help prevent certain birth defects in pregnant women and is needed to make DNA in the body

    *  Vitamin D, which is important for bone health and immune system function

    Eggs also contain minerals that the body needs, such as iron, selenium and iodine.

    Enjoy eggs safely

    Eggs should be cooked thoroughly before eating. Raw or undercooked eggs can have dangerous bacteria like salmonella. This can make a person very sick. But, cooking eggs until the yolks are firm helps avoid this risk. Eggs should also be kept in the refrigerator. Don’t use any eggs that are past the expiration date.

    If you have any health conditions, ask your doctor before making changes to your diet.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Diet & Fertility

    HEALTHY EATING

    Couple in kitchen cooking together.

    While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.

    Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.

    What to eat

    There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:

    *Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.

    *Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.

    *Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.

    *Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.

    What to avoid

    The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.

    *Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.

    *Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.

    *Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.

    *Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.

    *Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.

    © American Institute for Preventive Medicine

  • Does Tea Make You Healthier?

    HEALTHY EATING

    A cup of tea.

    There are many claims about the health benefits of tea. Here are the facts we know:

    *  Tea contains small amounts of minerals. But it’s not enough to meet your needs. Eat a balanced diet with fruits, vegetables, whole grains and lean protein.

    *  There is no solid evidence that tea can help with weight loss. Be wary of “weight loss teas,” as some may contain harmful ingredients.

    *  Tea contains antioxidants. They may help lower the risk of some health problems. Green tea and matcha tea may contain more polyphenols than other types of tea. Experts don’t know for sure that tea will prevent or cure any diseases, though.

    *  Processed teas and tea powders don’t contain as many antioxidants as fresh tea. Use tea leaves and tea bags for the most antioxidants.

    Tea can be part of a healthy eating plan. Steep your own tea and skip the added sugar.

    Sources: Academy of Nutrition and Dietetics, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine

  • Easy Food Swaps For A Healthy Heart

    HEALTHY EATING

    Image of a healthy vegetable wrap.

    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

  • Eating Right With Gout

    SELF-CARE CORNER

    Variety of leaft greens.

    Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.

    Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.

    In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.

    What to eat with gout

    If you have gout, you may want to eat more of the following foods:

    *  Leafy green vegetables

    *  Other green vegetables like green beans and peas

    *  Legumes like beans and lentils

    *  Tofu

    *  Low-fat or fat-free milk and dairy products

    *  Whole grain breads and cereals

    *  Vegetable oils like olive oil

    *  Coffee (if you already drink it)

    *  Citrus fruits like grapefruit and oranges

    *  Pineapple

    *  Strawberries

    *  Cherries

    In addition, drink at least eight glasses of water a day.

    Skip these foods & drinks

    Certain foods and beverages can trigger gout attacks. Avoid the following:

    *  Beer (alcoholic and  non-alcoholic)

    *  Alcoholic drinks

    *  Soda, fruit juice, and foods with high-fructose corn syrup

    *  Organ meats like liver and sweetbreads

    *  Cold water fish like tuna, salmon and trout

    *  Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster

    Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.

    Sources: American Heart Association, Arthritis Foundation

    © 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

  • Fun Facts About Cruciferous Vegetables

    HEALTHY EATING

    A bowl filled with broccoli and brussels sprouts.

    *  The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

    *  Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

    *  Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

    Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

    © American Institute for Preventive Medicine

  • Go Nuts For A Healthy Heart

    HEALTHY EATING

    Variety of nuts shaped into a heart.

    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

  • Mood-Boosting Foods

    HEALTHY EATING

    Fresh salad bowl.

    A healthy diet can have an effect on your brain. It can actually make you feel happy.

    Eat plenty of foods with omega-3 fats. These heart-healthy fats are found in fish, flaxseeds and walnuts, and may help reduce the risk of developing depression.

    Focus on the Mediterranean Diet. This diet includes lots of plant-based foods like fruits and vegetables, as well as olive oil, whole grains, fish, poultry, eggs and beans.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Omega-3 Has Mega Benefits

    HEALTHY EATING

    A variety of food that contains Omega-3.

    Fatty fish like salmon have high amounts of omega-3 fats. And these fats are so healthy that they can lower the risk of stroke.

    The American Heart Association says these fats can also lower the risk of heart rhythm problems. They can also lower triglyceride levels.

    Omega-3s can help prevent the clogging of arteries. Eating two servings of salmon each week can help you get enough omega-3s in your diet.

    © American Institute for Preventive Medicine