HealthyLife Articles

Tag: Healthy Holidays

  • 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

  • Get Your Healthy Game Day On

    SELF-CARE CORNER

    Image of football field.

    The excitement of football, and even the activities and feelings of anticipation leading up to games, can be unhealthy in ways many do not realize, according to Jody Gilchrist, a cardiac nurse practitioner at the University of Alabama at Birmingham.

    Critical matchups, tight games, and crushing defeats can trigger adrenaline that reduces blood flow to the heart and other muscles and increases heart rate and blood pressure. Over time, these high levels of stress hormones can hurt your heart-even though a football game may be deemed good stress.

    Adding to the effects of stress on the body would be unhealthier foods at the tailgate party, and heavier eating and drinking during the game. Not a winning combination. Here are some tailgating tips:

    *  Help minimize stress by watching the game with people you enjoy.

    *  Knock out a few pushups and sit ups during commercial breaks.

    *  Chew gum or squeeze a stress ball to reduce anxiety and control your emotions.

    *  Take a brief walk at halftime, or if you are attending the game, take a walk around the stadium or to another section to meet a friend.

    *  Manage your net dietary intake by planning ahead and making healthier choices at other times of the day in anticipation of splurging a bit during the game.

    *  If tailgating at the stadium, try to conserve calories earlier in the day.

    *  If tailgating at home, consider using vegetables in place of chips for dips, and substitute Greek yogurt for sour cream or cream cheese dips.

    *  Because sodium causes fluid retention-something especially bad for heart patients-a good rule of thumb is to avoid foods that have more than 1 mg of sodium per calorie. At about 0.5 mg of sodium per calorie, natural foods such as fresh fruits and vegetables generally contain much less, so opt for them whenever possible.

    *  Do your best to avoid soft drinks, which are extremely high in sugar.

    In the end, your health will win-even if your team does not.

    © American Institute for Preventive Medicine

  • Giving The Gift Of Healthy Eating

    HEALTHY EATING

    Image of salad filled with a variety of berries.

    The holiday season is usually associated with a lot of unhealthy, rich foods and sweets. The result of eating too much of these treats is often weight gain. A study in the New England Journal of Medicine found that people gained weight within 10 days of a national holiday, and it took several months to lose that weight.

    This year, celebrate without extra weight! Spread the gift of healthy eating to others by giving gifts that encourage good habits.

    Making healthy food easier

    If you’re looking for a thoughtful gift that will be truly appreciated, try giving the gift of healthy food that saves time and effort! Here are some ideas:

    *Make a healthy meal that freezes well and hand deliver it.The recipient can choose to freeze and eat later, or eat it that day. Be sure you are aware of any food allergies or other dietary needs. Some ideas include homemade chili or pasta sauce.

    *Put a more creative twist on a traditional fruit basket and give them a fruit salad that’s ready to eat.Pre-washed and cut fruit that’s ready to grab means they can enjoy it right away, without any prep time.

    *Put soup ingredients in a mason jar.This is a popular gift that helps the person prepare an easy and healthy dinner. Usually, the dry ingredients for your favorite soup will go well in a jar. Be sure to include directions on how to cook it, and consider adding some whole-grain bread on the side.

    *Share your favorite mix or sauce.Do you have a secret recipe for healthy granola or a delicious marinade for meats? Share your gift of cooking by putting it in a jar or container with a nice label. Provide tips on how to use or prepare it.

    Not into cooking?You can always purchase dishes or containers that are useful for healthy eating. For instance, a person who eats lunch on the go may appreciate containers that can keep salads, dressing or other healthy foods fresh and delicious.

    © American Institute for Preventive Medicine

  • Halloween Candy Control

    HEALTHY EATING

    Image of halloween treats.

    Despite all your work to help your kids eat healthy, holidays like Halloween can quickly throw your efforts off track. Candy in the stores and at school, and, of course, while trick-or-treating means your kids have plenty of access to junk food. It might be downright scary.

    While a little candy isn’t harmful, it can be easy to overdo it when junk food seems to be everywhere. And the health problems associated with sugary snacks and unhealthy foods are real:

    *  The Centers for Disease Control and Prevention says 1 in 5 school-aged children has obesity. While candy alone isn’t to blame, experts know that eating too many foods high in calories and low in nutrition (such as candy and sugary treats) are part of the problem.

    *  Sugary treats can cause cavities. The American Dental Association says some of the worst offenders are sticky treats that cling to teeth and those that sit in the mouth for a long time like hard candies and suckers. But, any high-sugar snack can spell trouble for someone’s dental health.

    The good news is, even health-conscious families can enjoy the fun of Halloween (and a few treats) if they have a plan in place before the spooky day arrives:

    *Don’t leave candy out where it can be grabbed any time.Kids (and adults) tend to reach for whatever is available, and may mindlessly eat whatever is sitting out. Put candy and other goodies in a hard-to-reach cupboard instead. This requires more effort to get to it, so it is “out of sight, out of mind.”

    *Teach kids moderation.If you make candy and sweets off-limits, kids may want the forbidden food even more. Instead, allow them a small treat after they’ve eaten a healthy dinner.

    *Lead by example.If you have a hard time avoiding sweet treats, now is a great time to make healthy eating a family effort. Reserve your candy and other treats for after dinner. Make it a small amount, such as one fun-sized candy bar.

    *Buy what you don’t like.If you like to grab a piece here and there while the trick-or-treaters visit your house, buy candy you won’t be tempted to eat.

    *Donate your candy!Teach kids to do good by giving their candy to soldiers and charitable causes, such as for kids who are in the hospital. A variety of organizations accept candy, but check first. Try your local food bank, Operation Gratitude, the Halloween Candy Buy Back and Ronald McDonald House.

    © American Institute for Preventive Medicine

  • Healthier Super Bowl Snacks

    HEALTHY EATING

    Image of football.
    Chart showing healthy options for super bowl snacks.

    On Super Bowl Sunday, people across the country will gather at homes, restaurants, and bars to watch the big game and enjoy game-day food. Sadly, traditional football fare tends to be high in fat and calories and low in nutrition. The Calorie Control Council says many Super Bowl fans will consume 2,000 calories or more during the game. That’s about a full day’s worth of calories in just a few hours.

    So how can you enjoy the game without the unhealthy side effects? Here are a few tips to help:

    *  Keep a zero-calorie drink like water in your hand, and sip on it throughout the day instead of snacking on food.

    *  Keep your distance from the kitchen or wherever the food is sitting out. If it’s out of sight, you’ll be less likely to mindlessly reach for snacks when you’re not hungry.

    *  If fresh fruit and veggies are available, fill your plate with those. This leaves little room for other choices.

    Be mindful of how much you’re eating, and stick to only a small serving of the high-calorie foods. If you’re cooking, take the opportunity to prepare a variety of healthy but fun choices for your guests.

    © American Institute for Preventive Medicine

  • How To Eat Healthy At Holiday Parties

    HEALTHY EATING

    Image of holiday treat on small plate.

    Many people find that the holidays ruin their healthy eating plans. The sweet and high-calorie foods at family gatherings and parties can be hard to resist. After all, that pumpkin pie topped with whipped cream only comes once a year. Despite the many temptations, you can learn how to eat less. And, you can still enjoy your holiday favorites without eating too much or feeling guilty later.

    Try these tactics the next time you head to a holiday dinner or party:

    Don’t go to the party hungry.If you are faced with a table of goodies and you’re starving, it can be hard to control your eating. Before you go to the party, have a serving of fresh vegetables like carrots, broccoli or a greens salad. Make it a low-calorie snack so your stomach is partially full by eating only a few calories.

    Get water right away.Drinking water before your meal will help you slow down your eating and may help you to feel fuller, sooner. Then, move away from the food table and socialize with other guests for a while before making food choices.

    Start with a small plate.Rather than fill up a larger plate with lots of foods, use a smaller plate. Then, fill it with portions that are smaller than you would normally eat. You can always go back later for seconds if you’re still hungry.

    Eat slowly.Take sips of water with every few bites. Put your fork down and socialize during the middle of your meal. Chew each bite well and enjoy how it tastes before you swallow.

    Listen to your belly.When you feel almost full, that’s the time to stop eating. It takes time for your stomach to tell your brain that you’re full. Chances are, you will be very full in a few minutes.

    Allow yourself a special treat. If you really want that brownie, have it. But, take a small piece and enjoy it. A few bites can be just as satisfying as a big portion – without the guilt.

    If you do eat too much at a party this holiday season, don’t give up on your healthy eating goals. Everyone has slip-ups on diets once in a while. Consider it as a lesson learned or a minor setback. Come up with a plan to eat healthier at your next party. You can start fresh tomorrow!

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

    © American Institute for Preventive Medicine

  • Spooky And Not-So-Spooky Halloween Treats

    HEALTHY EATING

    Image of a brother and sister dressed for Halloween.

    Worst

    *  Chewy/sticky sweets, such as gummy candies, taffy, and even dried fruit can be difficult for children and adults to resist, and even more difficult to remove from teeth. They get stuck in the crevices between teeth, making it nearly impossible for saliva to wash them away.

    *  Sour candies are highly acidic and can break down tooth enamel quickly. The good news: Saliva slowly helps to restore the natural balance of the acid in the mouth. Wait 30 minutes to brush your teeth after consuming sour/acidic candies; otherwise, you are brushing the acid onto more tooth surfaces and increasing the risk of enamel erosion.

    *  Sugary snacks, including candy corn, cookies, and cake, all contain high amounts of sugar, which can cause tooth decay.

    Best

    *  Sugar-free lollipops stimulate saliva, which can help prevent dry mouth that leads to tooth decay.

    *  Sugar-free gum can actually prevent cavities as it not only dislodges food particles from between the teeth but also increases saliva-which works to neutralize the acids of the mouth and prevent tooth decay.

    *  Dark chocolate and its antioxidants can be good for the heart and may even lower blood pressure.

    As always, monitor your children’s candy intake this Halloween and all year round. Kids should be brushing their teeth twice a day for 2 minutes, the Academy recommends.

    © American Institute for Preventive Medicine

  • State Fair Food. How Unhealthy?

    HEALTHY EATING

    Image of state fair food booths.

    State fair food booths are famous for deep-frying most anything-even butter. It’s not unusual for a single serving to hit 500 or even 1,000 calories, with dozens of grams of fat.

    As unlikely as it may sound, it is possible to get a taste of a state fair without overindulging, says Dr. Donald Hensrud, a Mayo Clinic specialist in nutrition and preventive medicine.

    *  Give yourself a good start and eat something healthy before you go. Have some fruit to start the day or a salad before you go in the afternoon.

    *  Work off the extra calories through walking, which is easy to do at the fair.

    *  Burn off extra calories by getting in an extra workout or two, before or after the fair.

    *  Decide ahead of time how much and what you’ll indulge in. If you have a plan, you’re less likely to overeat. Turkey legs on the midway or dairy barn homemade ice cream? Pick one and plan ahead.

    *  Split portions with family or friends. This will not only help decrease calorie intake, but also lets you enjoy more tastes and may help to save money.

    *  Drink plenty of water to stay hydrated and aid the digestive process. Stay away from non-diet soda. It’s loaded with calories and sugar and has no nutritional benefit. Drink water instead.

    *  Don’t panic if you overindulge. Return to your normal eating routine the next day.

    © American Institute for Preventive Medicine

  • What To Do With Holiday Leftovers

    HEALTHY EATING

    Image of a turkey wrap.

    Make a game plan for leftovers to avoid overeating, say experts from The University of Texas MD Anderson Cancer Center. You can turn holiday leftovers into new healthy dishes by reusing the following foods:

    White turkey meat

    *  Whip up your favorite chili recipe, but use turkey instead of ground beef.

    *  Wrap turkey, spinach leaves, and 2 tablespoons of cranberry sauce in a whole wheat tortilla.

    Mashed potatoes

    *  Mix in a healthy helping of cooked vegetables for a new twist on this side dish. Try cauliflower, broccoli, green beans, or carrots.

    Sweet potatoes

    *  Make a protein-packed sandwich spread or veggie dip by pureeing one-half cup sweet potatoes with one-half cup chickpeas. Eat only 1 or 2 tablespoons at a time.

    © American Institute for Preventive Medicine