HealthyLife Articles

Tag: nutrition

Mood-Boosting Foods

HEALTHY EATING

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

January 23, 2026
Slow Cooker Tips For Busy Days

HEALTHY EATING

A slow cooker can be a handy kitchen tool. It can help you get dinner on the table on busy nights. They don’t take a lot of prep time or expert cooking skills to use. Plus, they are less expensive than other cooking devices.

Here’s how to use a slow cooker to your advantage:

1.Set it up the night before.Add all your ingredients to the insert in the evening and put it in the refrigerator. The next morning, put the insert in the cooker, turn it on, and go! If it doesn’t have a removable insert, simply put the ingredients into a big bowl instead. Then transfer it into the cooker in the morning.

2.Check the temperature.Before serving any food, use a food thermometer to be sure it’s fully cooked.

3.Hands off.Don’t open a slow cooker lid during cooking. This releases a lot of heat, which can interfere with proper cooking.

4.Thaw meat in the fridge first.The low, slow cooking process may not get the meat hot enough for safety. Always thaw meats first by putting them in the refrigerator 24 to 48 hours before you cook them.

5.Layers matter.Tough, dense vegetables and starches like potatoes and winter squash can go on the very bottom of the cooker. They won’t get too soft or mushy. However, softer vegetables like spinach, broccoli and peas should not go on the bottom.

6.Add quick finishes.When it’s time for dinner, add some fresh herbs or flavors like lemon juice. Throw together a quick side dish, like microwaving some frozen vegetables. Or, cut up a fruit salad the night before and have it ready to go!

7.Use cheaper meats.You can buy tougher cuts of meat, which cost less. Then slow cook them for several hours and you’ll get tender results.

© American Institute for Preventive Medicine

January 23, 2026
Be Fussy About Fat

Nutrition

Know the Fats to Choose & the Fats to Lose.

Fact:

Fat in foods serves up health benefits you can’t live without. Your body needs fat to:

* Make and repair body cell membranes.

* Get fat-soluble vitamins A, D, E and K and linoleic acid. This essential fatty acid is needed for normal growth.

* Help maintain healthy skin, eye sight, and promote brain development in babies.

* Delay the onset of hunger, which can keep you from eating the next snack or meal too soon.

Fats contain different types of fatty acids. Some are better for your health than others.

Monounsaturated and polyunsaturated fatty acids are the healthiest ones. They have been shown to lower the risk for heart and artery diseases. These are in:

* Olive, canola, flaxseed, peanut, sesame, sunflower, soybean, and safflower oils

* Fatty fish, such as salmon and tuna

* Nuts, such as almonds, pistachios, and walnuts; nut butters such as almond and peanut butter

Saturated fatty acids are mostly in foods from animals and some plants. They may contribute to clogged arteries. These are in:

* Beef, veal, lamb, pork

* Butter, solid shortening, and lard

* Dairy products made from whole and 2% milk

* Cheese, cream, ice cream

* Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter

Trans fatty acids, also called trans fats, are found mostly in processed foods. During food processing, fats undergo a chemical process called hydrogenation to make the product more stable. Trans fats are the least healthy fats because they raise cholesterol, increasing the risk of heart disease. These are in:

* Vegetable shortenings and partially hydrogenated margarines

* Some packaged foods, such as crackers, cookies, and snack foods

* Foods made with or fried in hydrogenated or partially hydrogenated oils

Action Step

Choose foods that have zero grams of trans fat per serving and that do not list hydrogenated or partially hydrogenated oils in the ingredients.

© American Institute for Preventive Medicine

January 23, 2026
Go For The Good Oils

Nutrition

Polyunsaturated or monounsaturated oils are often called the good fats because small amounts may actually help to reduce cholesterol levels. They include:

* Canola or rapeseed oil (monounsaturated).

* Corn oil (polyunsaturated).

* Olive oil (monounsaturated).

* Peanut oil (monounsaturated).

* Safflower oil (polyunsaturated).

* Sesame oil (polyunsaturated).

* Soybean oil (polyunsaturated).

Monounsaturated oils are preferred because they lower LDL cholesterol (bad cholesterol) without lowering HDL cholesterol (good cholesterol). Polyunsaturated fats tend to lower both.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Dining Out Without Pigging Out

Nutrition

People who are watching what they eat can stick to their diets when eating in restaurants. Eating establishments don’t have to be automatic waistline expanders if you observe the following recommendations.

* Choose a restaurant that offers a wide variety of food, to increase the odds of finding fewer fatty, highly caloric foods.

* Avoid “all-you-can-eat” restaurants.

* Ask to have the bread basket (or at least the butter dish) removed from the table.

* Refuse french fries, potato chips, and desserts, even if they’re included in the price of your meal.

* Ask for food broiled without butter, salad without dressing, and baked or steamed food that’s normally fried.

* If servings seem especially large, portion off the excess and put it aside before you begin eating.

* Leave some food on your plate, or take it home for tomorrow’s lunch.

* Share one meal with a companion.

* Order a la carte so you won’t feel obligated to eat side dishes just because you’ve paid for them.

Here are some ways to join the party and not blow your diet.

* At a buffet dinner, first look over all the food presented, then decide what you will and will not eat.

* If possible, inquire ahead of time as to what will be served at a party. If nothing on the menu is allowed on your diet, plan to eat at home first.

* Ask your host or hostess if you can provide a platter of raw vegetables or other low-calorie offering, so you’ll be assured of something you can munch on during the party.

* To avoid being tempted to eat hors d’oeuvres and snacks, don’t sit near them.

* Politely inform your host and hostess of your diet and ask them not to coax you to overeat.

* Choose mineral water or diet soda instead of alcoholic beverages, or at least alternate them with alcoholic drinks.

* Make a point to socialize with other people or enjoy the entertainment rather than concentrating on eating.

Partying Down to a Slimmer You

As with most festive occasions, food plays a prominent role at most parties. It gives people something to look at, something to do, something to talk about, and something to remember. But you don’t have to stay home just because you’re dieting.

© American Institute for Preventive Medicine

January 23, 2026
Does Tea Make You Healthier?

HEALTHY EATING

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

January 23, 2026
Get More Of These 4

HEALTHY EATING

The 2015-2020 Dietary Guidelines for Americans state that four nutrients are a “public health concern.” Many people are not getting enough:

* Calcium

* Fiber

* Potassium

* Vitamin D

Try these tips to get more:

1. Eat more vegetables, fruits and legumes. These foods are rich sources of fiber and potassium. High-fiber bran cereal and shredded wheat also pack a fiber punch.

2. Eat more yogurt and drink milk. Both are good sources of calcium, potassium and vitamin D. Avoid sweetened yogurt. Instead, buy plain yogurt and add fresh fruit.

3. Eat seafood that’s high in vitamin D. This includes salmon, trout, whitefish, herring and tuna. Pregnant and nursing women should ask a doctor how much seafood they can eat.

4. Consider healthy foods that have vitamin D added, like soy milk, orange juice, dairy products and cereals.

© American Institute for Preventive Medicine

January 23, 2026
Mood & Food: The Close Link

HEALTHY EATING

You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.

The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.

Why we want comfort food

Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.

Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.

If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.

The cycle of mood & food

If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.

You can win!

You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Tea Time: Is Tea Good For You?

HEALTHY EATING

Many people drink tea every day. The most popular teas are black, green and oolong. Matcha tea is also becoming more popular.

Black, green, oolong and matcha teas come from a plant known as Camellia sinensis. Each of these teas looks and tastes different because of how they are processed.

Caffeine content

Tea, like coffee, naturally contains caffeine and can be different in each cup. If you steep your tea longer, it will have more caffeine than a quick steep.

Estimates of the caffeine content per 8-ounce cup:

* Coffee: 95 milligrams

* Black tea: 48 milligrams

* Oolong tea: 38 milligrams

* Green tea: 29 milligrams

* Decaffeinated tea: Very small amounts

Some tea packages will tell you how much caffeine it contains. Look for this on the product label.

Watch your caffeine intake

You can still drink too much caffeine from tea if you’re not careful. Too much caffeine can make you feel nervous or shaky. It can also make it hard for you to sleep.

Most healthy adults can tolerate up to 400 milligrams of caffeine each day. People who are more sensitive to caffeine may need to consume much less than this amount.

Decaf teas are a good option if you love tea but want to cut back on caffeine. They still contain only small amounts of caffeine.

Are herbal teas really “tea”?

Herbal teas are not made from the tea plant Camellia sinensis. Instead, they are made from the roots, leaves, flowers and other parts of certain plants.

For instance, chamomile tea is made from chamomile flowers. Peppermint and spearmint teas are made from the plant’s leaves.

Herbal teas don’t contain any caffeine. They are usually safe in regular amounts. But ask a doctor before you consume herbal tea if you are taking medicine or have any health conditions. These teas can interfere with some medications or cause side effects in some people.

© American Institute for Preventive Medicine

January 23, 2026
Bone Up On Calcium & Vitamin D

Nutrition

Build and maintain healthy bones and teeth.

Calcium and Vitamin D are two vital nutrients for bone health. They may also reduce the risk for cancer, heart disease, stroke, diabetes, and autoimmune diseases. Calcium is the most abundant mineral in the body. It is needed to support the structure of the teeth and bones. It is also important for the heart, muscles, and nerves to function properly and for blood to clot. Vitamin D is needed for calcium to be absorbed. Without enough Vitamin D and calcium, the body pulls calcium from the bones. This causes them to soften or become fragile.

Sources for vitamin D:

1. Exposure to the sun’s ultraviolet B rays. Ten to 15 minutes of midday sunshine (without sunscreen) may meet daily needs.

2. Fish, such as salmon, tuna, and mackerel

3. Fortified foods, such as milk, cereals, orange juices, yogurts, and margarine

Sources of calcium:

The best sources of calcium are milk, yogurt, and cheese. Non dairy sources include vegetables, such as broccoli, Chinese cabbage, and kale. Some foods are fortified with calcium. These include cereals, many fruit juices, and tofu.

Daily Needs for Calcium*

Ages

1-3 years

4-8 years

9-18 years

19-50 years

51-70 years (males)

51+ years (females)

>70 years (males)

Pregnant and breast-feeding women:

14-18 years

19+ years

Milligrams (mg)

700

1,000

1,300

1,000

1,000

1,200

1,300

1,000

* Source: Institute of Medicine (IOM).

* Follow your doctor’s advice for calcium.

Daily Needs for Vitamin D*

Ages

1-70 years

>70 years

International Units (IUs)

600

800

* Source: Institute of Medicine (IOM). The National Osteoporosis Foundation advises 400-800 IUs for adults under age 50 years; 800-1,000 IUs for adults age 50 years and older.

* Follow your doctor’s advice for vitamin D.

Action Step

Have at least two servings of nonfat or low-fat milk, yogurt or cheese a day. Eat green leafy vegetables and foods fortified with Vitamin D.

© American Institute for Preventive Medicine

January 23, 2026