HealthyLife Articles

Tag: nutrition

Re-Freeze Foods Safely

HEALTHY EATING

It’s an old-wives’ tale that foods cannot be refrozen. But follow guidelines for safe food handling, according to the Partnership for Food Safety Education and the USDA.

If raw foods such as meat, poultry, egg products, and seafood have been thawed in the refrigerator, then they may be safely re-frozen without cooking for later use. Never thaw raw foods by letting them sit on the kitchen counter. If raw foods are thawed outside of the refrigerator, for example in the microwave or in cool water, they should be cooked immediately. Never re-freeze raw or not fully cooked foods that have been thawed outside of the refrigerator.

© American Institute for Preventive Medicine

January 23, 2026
Top 10 Fruit Snacks For Kids

HEALTHY EATING

Forget cookies. Fruit is now the number-one snack item parents give to children under the age of 6. That’s because leading researchers believe that parents are taking childhood nutrition more seriously.

The Produce for Better Health Foundation suggests these top 10 fruit snacks for kids:

* Popsicles (freeze fruit juice to make your own)

* Fruit sandwiches (slices of apples or pears and low-fat cheese)

* Peanut butter and fresh fruit

* Fresh fruit dipped in low-fat yogurt

* Fruit smoothies

* Canned fruit or single-serve fruit cups

* Applesauce as a dip for fresh fruit slices

* Dried fruit packs such as raisins

* Fresh fruit dipped in poppyseed dressing

* Frozen fruit chunks such as bananas and grapes

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders

Student Health

Five to 10 million adolescent girls and women have an eating disorder. About 1 million males do. The 3 most common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. These eating disorders are a coping mechanism. They result in an obsession with food and/or weight; anxiety around eating; guilt; and severe and adverse effects on psychological and physical health. Eating disorders are very serious health problems.

Signs & Symptoms

For Anorexia Nervosa

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

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

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

* Distorted body image. The person feels and sees herself or himself as fat despite being a normal weight for height and age.

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

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 underweight, normal weight, or overweight.

* 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.

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.

Causes

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

* 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.

* Hospitalization, if needed.

Treatment varies with the disorder and how severe it is. The earlier the condition is diagnosed and treated, the better the outcome.

Questions to Ask

Self-Care

Eating disorders need professional treatment.

To Help Prevent an Eating Disorder

* Learn to accept yourself and your body. You don’t need to 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.

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

* Find success in things you do. Hobbies, work, school, etc. can promote self-esteem.

* Learn as much as you can about eating disorders from books and organizations 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 set backs. Learn from them.

* Talk to someone instead of turning to food.

* Work toward the point where weight is no longer a way you rate your success. Think about your accomplishments, positive personal qualities, and valued relationships.

* 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

Your school’s Student Health Service, Student Counseling or Mental Health Service

National Eating Disorders Association (NEDA)Information and Referral Helpline

800.931.2237

www.nationaleatingdisorders.org

© American Institute for Preventive Medicine

January 23, 2026
A Jolt Of Java

HEALTHY EATING

The addictive drug caffeine (yes, it’s a drug) is naturally found in coffee beans and is added to other drinks and foods. So how much is in your daily cup?

Here’s what the Center for Science in the Public Interest says. (Numbers are in milligrams per 8 ounce cup, unless otherwise stated, so judge accordingly because who drinks just 8 ounces?)

* Note: The FDA advises consumers to talk with their health care providers before using any product marketed as an “energy shot” or “energy drink.”

* Brewed coffee 102 to 200 (by comparison, brewed decaf 5)

* Instant coffee 27 to 173

* Starbucks brewed 160 (Starbucks vanilla latte 75 or 1 oz Espresso 75)

* Dunkin’ Donuts 103

* Starbucks Tazo Chai tea 50

* Brewed tea 40-120

* Arizona Iced Tea, black 16; green 7.5

* Snapple, Just Plain Unsweetened 9

* 5-Hour Energy (1.93 oz) 207*

* Monster Energy 80 (but the cans are 16 oz so 160)*

* Coke, regular or diet 54 (12 oz); Classic 35

* Sprite, regular or diet 0

* SoBe Essential 48

* Ben & Jerry’s Coffee Heath Bar Crunch 84

* Hershey’s Chocolate Bar (1.55 oz) 9

* Hershey’s Kisses (9 pieces) 9

* Excedrin (Extra Strength, 2 tablets) 130

© American Institute for Preventive Medicine

January 23, 2026
Eat Healthy & Save On Groceries

FINANCIAL HEALTH

Many people assume that healthy food, such as fresh fruit, costs more than processed and less nutritious foods like crackers and cookies. Although the best foods aren’t always the cheapest, healthy foods are worth the money spent. A healthy diet can help you feel better physically and mentally, which could mean fewer doctor visits and a better quality of life. If you’d like to eat healthier but are afraid it will hurt your budget, try these tips to get the most bang for your buck at the supermarket.

*Plan your meals.Once or twice a week, sit down and write out the recipes you’d like to cook for the next few days. Write down the ingredients and shop for only those items. You’ll be less likely to resort to takeout because you have “nothing to eat” and you can avoid unneeded purchases.

*Buy what’s in season.There’s a reason strawberries cost more in the winter months. They become harder to grow, and they must be shipped to your store from greater distances. Instead of trying to eat “summer” foods year-round, find out what’s freshest during each season. Citrus fruits and pears, for instance, are often best during the colder months.

*Start a garden.You don’t need a huge yard to take advantage of growing your own food. Even a few small pots on a back deck or porch can allow you to grow some of your favorite fruits or vegetables. They’ll be fresh and delicious when you harvest them, and you won’t have to buy them.

*Stock up.Canned goods, packaged cereals and other nonperishable items can be bought in larger quantities when on sale and stored. If you’re not a fan of clipping coupons, try buying them in bulk when possible.

*Don’t overlook store brands.Buying canned and frozen items of the generic or store brand could save you a few dollars each time you visit the grocery store. Also, consider store brand bread, pasta, juice and other items. You probably won’t taste the difference.

*Don’t shop while hungry.Some studies suggest that shopping while hungry could lead you to purchase more food than you need. Uneaten food, even the healthy kind, is money wasted.

© American Institute for Preventive Medicine

January 23, 2026
Get Your Iron In The Kitchen!

HEALTHY EATING

Eating healthy foods high in iron may help you avoid getting iron-deficiency anemia. Many delicious foods are good sources of iron.

The best animal sources of iron include:

* Beef or chicken liver

* Lean beef

* Chicken

* Turkey

* Oysters

Good plant food sources of iron include:

* Beans and lentils

* Baked potatoes

* Tofu

* Cashews

* Spinach and other dark green leafy vegetables

* Breakfast cereals that are fortified with iron

* Whole grain breads

You can also cook with a cast iron pan. Some of the iron from the pan absorbs into the foods you cook. Acidic foods like tomato sauces absorb the highest amount from cast iron pans.

There’s another way to get even more iron out of the foods you eat. Eating a high-iron food with a food that contains vitamin C helps your body absorb iron better. Vitamin C-rich foods include:

* Oranges and citrus fruits

* Kiwi fruit

* Mango

* Papaya

* Pineapple

* Strawberries

* Broccoli

* Brussels sprouts

* Bell peppers

* Sweet potatoes

* Tomatoes and tomato juice

See your doctor about iron

You can get your iron levels checked by your doctor with a blood test. Some people already have high iron levels and should not use cast iron pans or take iron supplements. Talk to your doctor about iron, including any recommended diet changes.

Sources: Academy of Nutrition and Dietetics, National Heart, Lung, and Blood Institute, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Keep Clean And Carry On

HEALTHY EATING

Reusable grocery totes are popular. They’re an eco-friendly choice to carry groceries. But only 15% of Americans regularly wash their tote bags, thus creating a breeding zone for harmful bacteria, according to a survey by the Home Food Safety program. For example, juices from raw meat or germs from unclean objects can come in contact with bread or produce. And each year 48 million Americans get food poisoning from food-borne germs.

You can prevent getting sick, says the Academy of Nutrition and Dietetics:

* Wash your grocery tote often, either in the washing machine or by hand with hot, soapy water. Turn it inside out.

* Clean all areas where you place your totes, such as the kitchen counter or kitchen table.

* Store totes in a clean, dry location. Avoid leaving empty totes in the trunk of your car.

* Wrap meat, poultry, and fish in plastic bags at the grocery store before putting them in your tote. Use one tote for raw meats, poultry and seafoods. Use a different one for ready-to-eat foods.

© American Institute for Preventive Medicine

January 23, 2026
Seeds 101

HEALTHY EATING

Edible seeds can play an important part in the human diet, not only because they’re nutritious, but they can also add appearance, texture, and taste to a variety of foods. Experts at the Institute of Food Technologists provide a short lesson in popular seeds:

Seed: Chia

Origin:Mexico, Central America

Taste:Mild, slightly nutty

Uses:Cookies, salads, oatmeal, soups, yogurt, baked goods

Nutritional Value:Contains the highest levels of total omega-3 fatty acids of any plant source, rich in fiber, protein, antioxidants, vitamins, and minerals

Health Benefits:Helps control blood sugar levels, promotes satiety (feeling of fullness after eating), and slows the breakdown of carbohydrates

Fun Fact:When added to water, chia seeds can swell to 12 times their weight in liquid and create a gel that could be used as an alternative to eggs and some oils in recipes.

Seed: Quinoa

Origin:South America

Taste:Mild, slightly nutty

Uses:Breakfast cereals, artisan-style breads, muffins, pizza crusts, bakery products, salads, meat-free burgers, vegan and vegetarian products

Nutritional Value:Contains the highest protein levels of all the cereal grains, good source of magnesium, vitamin E, potassium and fiber

Health Benefit:Provides all of the essential amino acids for optimal health

Fun Fact:The United Nations has declared 2013 the “International Year of Quinoa.” Pronounced KEEN-wha.

Seed: Flax

Origin:Eastern Mediterranean to India

Taste:Mild, nutty

Uses:Soups, salads, stews, hamburgers, hot and cold cereals, chilies, sauces and dips, fruit smoothies, cookies, muffins and bread dough, dairy-free milk product for people with lactose-allergies

Nutritional Value:Source of polyunsaturated fat, omega-3 fatty acids, essential amino acids, antioxidants, folate, vitamin B-6, magnesium potassium, and iron

Health Benefit:Easily digestible

Fun Fact:The seed was valued as both a food and a medicine in ancient Mesopotamia 10,000 years ago.

Seed: Sunflower

Origin:North America

Taste:Mild

Uses:Baked goods such as bagels, muffins, multigrain breads, and in trail mixes, hot breakfast cereals, coated in chocolate for confectionary applications, sprinkled in yogurt or on salads, and much more

Nutritional Value:Contains polyunsaturated oil

Health Benefit: Weight management

Fun Fact:Used by Native Americans as a high-energy food source

© American Institute for Preventive Medicine

January 23, 2026
Understanding Carbs

HEALTHY EATING

Carbohydrates (or carbs) are one of the main types of nutrients in our diets. Fats and protein are other nutrients.

Carbs with a simple chemical structure are called sugars. Sugars are found naturally in foods such as fruits, vegetables, and milk products. They’re also added to many foods and drinks.

Complex carbs, such as starches and fiber, are found in whole-grain breads and cereals and in starchy vegetables such as potatoes.

Your digestive system changes the carbs you eat into glucose, a type of sugar that your body uses for energy.

Simple carbs are more quickly digested and absorbed than complex carbs, so simple carbs can raise your blood glucose levels faster and higher. If you have diabetes, you need to manage your blood glucose levels. High blood glucose can damage your tissues and organs.

It makes sense to eat more complex carbs, according to researchers at NIH. And not just people with diabetes, but everyone. Complex carbs are more gradually absorbed and help control blood sugar levels.

Whole foods with complex carbs will give you more minerals and vitamins too and are usually good sources of fiber.

Make Wise Carb Choices

* Try different kinds of beans and lentils.

* Choose cereals high in fiber (5 or more grams per serving, read the label for this information).

* Switch to whole grains. Look for whole-grain bread, whole-wheat pasta, brown or wild rice, barley, quinoa, and bulgur.

* Eat more fresh fruits and vegetables and drink less juice.

* Snack on fruit and small portions of nuts and seeds.

* Limit candy.

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders 2

Women’s Health

Common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. People who have these conditions are obsessed with food and/or body weight. Eating disorders are a way to cope. They are serious health problems and are more common in females than in males.

Signs & Symptoms

Anorexia Nervosa

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

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

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

* Distorted body image; the person feels and sees herself or himself as fat despite being a normal weight for height and age.

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

Bulimia Nervosa

* Repeated acts of binge eating and purging, which 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 underweight, normal weight, or overweight.

* 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, including an irregular heartbeat and damage to the stomach, kidneys and bones.

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.

Causes & Risk Factors

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

* 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.

* Hospitalization, if needed.

Treatment varies with the disorder and how severe it is. The earlier the condition is diagnosed and treated, the better the outcome.

Questions to Ask

Self-Care

Eating disorders need professional treatment.

Prevent an Eating Disorder

* Learn to accept yourself and your body. You don’t need to 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 lean 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.

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

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

* Find success in things you do. Hobbies, work, school, etc. can promote self-esteem.

* Discuss with family and friends how TV, movies and social media can send the message that only a certain body type is acceptable.

* Learn as much as you can about eating disorders from reputable websites, books and organizations that deal with them.

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

Treat an Eating Disorder

* Follow your treatment plan from your health care provider. To be successful, you need to be actively involved in your treatment.

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

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

* Talk to someone instead of turning to food.

* Work toward the point where weight is no longer a way you rate your success. Think about your accomplishments, positive personal qualities, and valued relationships.

* 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

National Eating Disorders Association (NEDA)Information and Referral Helpline

800.931.2237

www.nationaleatingdisorders.org

© American Institute for Preventive Medicine

January 23, 2026