HealthyLife Articles

Tag: nutrition

Make Soup!

Nutrition

People sip, slurp, and spoon soup not only for basic sustenance, but also to stay healthy. Chicken soup really does help relieve the nasal stuffiness of a cold. And studies show that soup can help you lose weight. Because soup is mostly liquid, it takes longer to eat than solid food. By the time you’ve sipped the last spoonful, your brain will have noticed that you’ve eaten, and shut off your appetite. If you’d quickly gobbled down a sandwich, your brain would still be asking “What’s for lunch?”

Here are some tips for making soup that’s a bowlful of nutrition.

* Use skim milk instead of whole milk for creamed or condensed soups. You’ll save calories and add calcium, vitamin D, and protein.

* Soups that feature vegetables, beans, or rice add fiber and nutrients to your diet.

* Add the liquid left over from cooking vegetables to soup stock.

* Season homemade soup with herbs and seasonings like parsley, pepper, garlic powder, and onion powder, instead of salt.

* If you rely on commercially prepared soup for convenience, try to stick with reduced or low-sodium ones.

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders 4

Mental Health

Common eating disorders are anorexia nervosa, binge eating disorder, and bulimia nervosa. With these, persons are obsessed with food and/or body weight. Eating disorders are a way to cope. They are serious health problems.

Signs & Symptoms

For Anorexia Nervosa

* Loss of a lot of weight in a short time.

* Intense, irrational fear of weight gain and/or of looking fat. Obsession with fat, calories, and weight.

* Distorted body image. Despite being below a normal weight for height and age, the person sees himself or herself as fat.

* A need to be perfect or in control in one area of life.

* Marked physical signs. These include loss of hair, slowed heart rate, and low blood pressure. The person feels cold due to a lowered body temperature. In females, menstrual periods can stop.

For Binge Eating Disorder

* Periods of nonstop eating that are not related to hunger.

* Impulsive binging on food without purging.

* Dieting and/or fasting over and over.

* Weight can range from normal weight to mild, moderate, or severe obesity.

For Bulimia Nervosa

* Repeated acts of binge eating and purging. Purging can be through vomiting; taking laxatives, water pills, and/or diet pills; fasting; and exercising a lot to “undo” the binge.

* Excessive concern about body weight.

* Being overweight, underweight, or normal weight.

* Dieting often.

* Dental problems. Mouth sores. Chronic sore throat.

* Spending a lot of time in bathrooms.

* Because of binge-purge cycles, severe health problems can occur. These include an irregular heartbeat and damage to the stomach, kidneys and bones.

Causes

An exact cause has not been found. Persons from all backgrounds, ages, and genders are affected.

Risk Factors for Eating Disorders

* A family history of eating disorders.

* Pressure from society to be thin.

* Personal and family pressures.

* Sexual, physical, or alcohol abuse in the past.

* Fear of starting puberty. Fear of having sex.

* Pressure for athletes to lose weight or to be thin for competitive sports.

* Chronic dieting.

Treatment

* Counseling. This can be individual, family, group, and/or behavioral therapy.

* Support groups.

* Medication.

* Nutrition therapy.

* Outpatient treatment programs.

* Hospitalization, if needed.

Questions to Ask

Self-Care / Prevention

Eating disorders need professional treatment.

To Help Prevent an Eating Disorder

* Learn to accept yourself and your body. You don’t need to be or look like anyone else. Spend time with people who accept you as you are, not people who focus on “thinness.”

* Know that self-esteem does not have to depend on body weight.

* Eat nutritious foods. Focus on whole grains, beans, fresh fruits and vegetables, low-fat dairy foods, and low-fat meats.

* Commit to a goal of normal eating. Realize that this will take time. It will also take courage to fight fears of gaining weight.

* Don’t skip meals. If you do, you are more likely to binge when you eat.

* Avoid white flour, sugar and foods high in sugar and fat, such as cakes, cookies, and pastries. Bulimics tend to binge on junk food. The more they eat, the more they want.

* Find success in things that you do.

* Get regular moderate exercise 3 to 4 times a week. If you exercise more than your doctor advises, do non-exercise activities with friends and family.

* Learn as much as you can about eating disorders from books and places that deal with them.

* To help their children avoid eating disorders, parents should promote a balance between their child’s competing needs for independence and family involvement.

To Treat an Eating Disorder

* Follow your treatment plan.

* Attend counseling sessions and/or support group meetings as scheduled.

* Identify feelings before, during, and after you overeat, binge, purge, or restrict food intake. What is it that you are hoping the food will do?

* Set small goals that you can easily reach. Congratulate yourself for every success. This is a process. Accept setbacks. Learn from them.

* Talk to someone instead of turning to food.

* Learn to express your rights. You have the right to say “no” and the right to express your feelings and your opinions. You have the right to ask that your needs are met.

* Keep a journal of your progress, feelings, thoughts, etc., but not about what you eat. The journal is just for you, not for others to read or judge. This is a safe place to be honest with yourself. The journal can also help you identify your “triggers” so that you can deal with them in the future.

* Don’t let the scale run your life. Better yet, throw out the scale!

Resources

Eating Disorders Awareness and Prevention

202.382.3587

nationaleatingdisorders.org

© American Institute for Preventive Medicine

January 23, 2026
Busting Diet Myths

HEALTHY EATING

Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?

Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.

Learn to recognize these common diet myths. You can make a healthy change to your eating habits.

Myth:Dieting means I can’t eat my favorite foods.

Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.

Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.

Myth:To lose weight, you have to give up breads, pasta and other grains.

Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:

* Whole wheat bread and pasta

* Brown rice

* Quinoa

* Oats

Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.

Myth:Gluten-free foods are healthier options for weight loss.

Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.

Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.

Myth:You should avoid fat to lose weight.

Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.

These foods contain healthy fats that are important for overall health:

* Olive oil

* Avocadoes

* Nuts

* Seeds

* Eggs

* Salmon, trout

Source: National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Eat Your Vitamins For Good Health

HEALTHY EATING

Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:

* Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.

* Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.

* Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.

Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.

© American Institute for Preventive Medicine

January 23, 2026
Helping Kids Make Health Decisions

FAMILY LIFE

Children can learn how to be a part of their own health care. This can start when children are young, but it’s never too late. Here are some ways to empower them to make medical decisions.

From ages 5 to 10 years old, kids can talk with the doctor at their appointments.

Your child’s doctor should talk to your child when it’s appropriate. They can use language the child will understand.

Once your child is 11 years old, let them do most of the talking at the doctor’s office.

Ask your child if they want you in the room during appointments. Encourage them to ask the doctor questions about their health.

Teenagers can take the lead in their doctor appointments. Talk with them about their health conditions and medications so they can discuss them with their doctor.

Teach your teen how to schedule a doctor’s appointment and call for a medication refill. These are skills they will need when they leave home.

© American Institute for Preventive Medicine

January 23, 2026
Plant-Forward Eating

HEALTHY EATING

A plant-forward style of eating is one that features plant foods as the star of most meals. Animal foods such as meat and dairy may be included but are not the main focus. There are many ways to be plant-forward and improve the health of your diet.

How it works

Plant-forward eating is less of a diet prescription and more of a healthy food mindset.

Each meal begins with the question: “what plants can I add to my plate?” Animal products should be a secondary consideration and eaten in small amounts.

A plant-forward diet focuses on:

* Whole grains such as brown rice, quinoa, amaranth, bulger, whole wheat, millet, and oatmeal

* Plant proteins such as nuts, nut butter, seeds, soy, beans, peas, and lentils

* A variety of vegetables of every color

* Whole fruits

* Quality plant fats such as olive oil, avocados, canola oil, and nuts

Benefits

Plant-forward eating has many benefits to physical health. Diets high in plant foods are linked to improved health and a lower risk of disease. Eating less meat reduces your risk of:

* Obesity

* Heart disease

* Stroke

* Type 2 diabetes

* High blood pressure

* High blood lipids

* Certain cancers

In addition, a plant-focused diet benefits the environment. Fewer animal products may translate to lower greenhouse gas emissions and more responsible land, energy, and water usage.

Getting started

Gradual change over time is the best way to create healthy habits. It also helps to get family members on board with “plant forward.” Here’s how to get started:

* Take it one meal at a time. Start with just breakfast or lunch being meat-free.

* Find a few simple, meatless recipes to try. Look for those big on flavor.

* Add more of the plant foods you already love to your plate and shopping cart. Gradually branch out for more variety.

* Swap out the meat in a recipe for a plant protein like beans or tofu.

* Aim to make three-fourths of your plate plant foods.

* Reduce your meat portions by half.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Intermittent Fasting

HEALTHY EATING

If you have a health condition, talk to a doctor before trying any diet.

Intermittent fasting isn’t safe for everyone. People who have diabetes could have dangerous blood sugar crashes if they go too long without eating. If you take medications, the timing of your meals may be important, too.

Focus on healthy foods

Intermittent fasting plans focus on when you eat, not what you eat. But, this doesn’t mean you should eat lots of junk food when you’re following this diet approach.

Sugary, processed foods will likely make you feel even more hungry not long after you eat them. Also, they won’t give you the nutrients your body needs.

To help you feel full and cut calories, focus on plenty of high fiber, vegetables, fruits, whole grains, and lean protein.

Stay hydrated

Hydration is very important when you’re fasting. Make sure you drink plenty of water. Some people may need electrolyte drinks. Ask your doctor about why these types of fluids may be recommended.

Dehydration can make you more hungry and is not healthy for you. Severe dehydration is life-threatening. Make sure you have water with you at all times and drink plenty of other fluids. Avoid caffeinated drinks like coffee, because they can make you jittery and could make dehydration worse.

Start small

Fasting can be difficult when you’re not used to it. Think about a healthy way you could do a mini fast each day. For instance, start by not eating anything after dinner each night. You might fast from 7 p.m. to 6 a.m.

This is a way to allow your digestive system to rest and to burn some extra calories at night. When we don’t eat for several hours, the fat cells can get rid of some of their stored energy. Plus, because you’re not snacking after dinner, you’ll probably cut some calories from your daily intake.

If this method works for you, try making the fast a little longer. Work your way up to the 8-hour window, or whatever timeframe works best for you.

© American Institute for Preventive Medicine

January 23, 2026
Destination: Healthy Vacation

Healthy Travel

Plan ahead to have a safe and fun trip!

You deserve a break. In fact, doctors recommend it. Vacations are good for your health and happiness. Planning ahead, packing smart, and knowing about your destination will help you relax and enjoy.

Do your homework.

Learn about the places you plan to go to. Check out their weather conditions, construction areas, crime rates, and health concerns. Find out what your health insurance plan does and does not cover and if you need extra insurance. No matter where you travel, following these steps could make the difference between a great and a dreadful vacation.

Dos

* Pack a basic first-aid kit.

* Pack all prescriptions and other valuables, such as jewelry in your carry-on luggage.

* Stretch your arms and legs at least every hour during travel.

* Stay hydrated. If the drinking water could be unsafe, choose bottled water.

* Wash your hands often. Take travel-size hand sanitizer gels and cloths.

* Talk to your family about safety concerns. Set rules for the kids.

* Tell a trusted friend or relative your trip schedule so you can be contacted for emergencies.

* Stop deliveries of papers and mail. Or, arrange to have someone pick them up.

* Ask your cell phone provider if you will have coverage. If not, consider renting a cell phone that does.

Don’ts

* Don’t carry large amounts of cash or wear expensive jewelry.

* Don’t let kids wander or swim unsupervised.

* Don’t announce your vacation on Facebook, Twitter, or any other social network.

* Don’t hide the house key under the doormat.

* Don’t leave your pets home alone.

Traveling abroad?

Find out if you need certain vaccines. Contact the CDC Travelers’ Information Line at 800.CDC.INFO (232.4636) orwww.cdc.gov/travel. Ask your doctor, too. Discuss what medications you need to take to prevent and treat illnesses for you and your family.

Action Step

Make a To-Do list. Ask others traveling with you to contribute. Nothing is too obvious to write down. Check off tasks as you complete them.

© American Institute for Preventive Medicine

January 23, 2026
Navigate The Holiday Buffet

Nutrition

There’s a healthy way to get around the buffet table and avoid over-eating during the holidays.

*Make a plan:First, take a lap around the buffet table to plan what to choose and what to limit.

*Go for color:Start your meal with a veggie-packed salad with lots of variety.

*Take your time:Eat slowly. Enjoy your meal and be mindful to recognize when you’ve had enough.

*Add healthy options:Arrive at a holiday party with a festive vegetable platter to increase your healthy choice options.

© American Institute for Preventive Medicine

January 23, 2026
Handle Food With Care

Home Safety

Healthy eating starts with preparation.

Your body will know if you’ve eaten harmful bacteria, because it can make you mildly to very sick. Bacteria spread easily onto hands, cutting boards, utensils, and countertops – all things that come into contact with food. To avoid problems, cook foods to proper temperatures and follow some simple steps.

Clean: Wash your hands and surfaces often.

* Wash your hands with warm water and soap for at least 20 seconds before and after handling food or touching other surfaces.

* Wash cutting boards, dishes, utensils, and countertops with hot soapy water after preparing each food item.

* Rinse fruits and vegetables with running tap water.

Separate: Don’t cross-contaminate.

* Keep raw meat, poultry, seafood and eggs separate from other foods.

* Use one cutting board for fruits and vegetables and another for meat, poultry, seafood, or eggs.

* Never place cooked food on a plate that held raw food.

Chill: Refrigerate perishable foods.

* Refrigerate or freeze meat, poultry, eggs, and other perishables as soon as you get home from shopping for foods.

* Don’t let raw meat, poultry, eggs, cooked food, or cut fruits or vegetables sit at room temperature more than two hours.

* Defrost foods in the refrigerator or cold water. Use the microwave on the defrost setting if you are cooking the food right away.

Cook foods to proper temperatures.

Eggs: 160ºF (Scrambled eggs should not be runny; whites and yolks should be firm.)

Casseroles and leftovers: 165ºF

Ground meat and meat mixtures: 160ºF

Fresh or ground poultry: 165ºF

Fresh beef, pork, veal, and lamb: 145ºF (with a 3-minute rest time)

Fish: 145ºF

Action Step

During your next trip to the grocery store, start with foods that don’t spoil − items in boxes and bags. Then choose meats, poultry, eggs, milk, and frozen foods last to keep them from being at unsafe temperatures for too long.

© American Institute for Preventive Medicine

January 23, 2026