HealthyLife Articles

Tag: nutrition

  • Go With The Grain

    HEALTHY EATING

    Image of different grains.

    With one look down the grocery store aisle or a quick glance at a restaurant menu, it’s clear that whole-grain options are popping up everywhere. From quinoa to buckwheat and farro to freekeh, the number of grain possibilities is growing, leaving home cooks and diners puzzled by how to choose the right one and know how to prepare it.

    Not only do whole grains provide an array of health benefits, they can also be an excellent base for hearty dishes that taste great and are remarkably filling. Whether featured in a salad, formed into a patty as a vegetarian burger option, warmed up for breakfast, or used as the base of a thick stew, grains are extremely versatile and can be enjoyed as part of breakfast, lunch, dinner or dessert.

    Although cooking with grains can seem like a daunting task, the chef instructors at Le Cordon Bleu encourage home cooks to soak their long-cooking grains, whether for a few hours or overnight, to minimize the cooking time. This also ensures that any resin left on the grain that can cause a bitter taste will get washed off.

    They also suggest these cooking tips:

    *  Whole-grain options can be customized for each meal of the day. Make a big batch of steel-cut oats on Sunday evening and eat it for breakfast throughout the week. Add quinoa to lunchtime salads-add the dressing in advance so the grain fully absorbs the flavors of the dish. For dinner, add wheat berries or barley to soups for a hearty, filling meal.

    *  Resist the urge to stir grains as they are cooking. Stirring causes whole grains, especially rice, to become sticky and clump together, making it difficult to prepare a fluffy, flavorful dish.

    *  After they are cooked, whole grains stay fresh for several days in the refrigerator. You can cook a large pot of brown rice or quinoa at the beginning of the week and use it in dishes throughout the week to save cooking time.

    © American Institute for Preventive Medicine

  • Meatless Meals (Try It)

    HEALTHY EATING

    Image of yellow and red peppers stuffed with rice and other vegetables.

    You don’t have to become a vegetarian to enjoy a meatless meal. Try working more meatless meals into your week, suggests the Recipe Doctor, Elaine Magee, MPH, RD, author of Food Synergy.

    *  Substitute a soy “meat” product for the meat ingredient in casseroles, stews, tacos, and chili.

    *  Break out a can of beans. They make great meal replacers because they’re super satisfying, with high amounts of protein and fiber. In a nice vegetable stew bursting with beans, you might not notice the meat is missing.

    *  Try a veggie potpie featuring potatoes, peas, mushrooms, and any other vegetables with vegetarian gravy and pie crust.

    *  Make Mexican dishes (burritos, nachos, enchiladas, for example) featuring beans and veggies instead of beef and chicken.

    *  Stir-fry Chinese cuisine with veggies and tofu and serve over rice or noodles.

    *  Stuff bell peppers with a mixture of rice with spices and vegetables plus vegetarian sausage, tofu, or beans to make the dish more satisfying.

    *  Layer lasagna with veggies instead of meat. Spinach replaces ground beef.

    *  A grilled Portobello mushroom can stand in for a burger on a bun.

    © American Institute for Preventive Medicine

  • Spice Up Your Life

    HEALTHY EATING

    Image of different spices.

    If you’re cutting back on salt to control blood pressure, the Spice Islands Test Kitchen has developed 5 tips to boost flavor in food:

    *Increase the amount of herbs when reducing salt.For a great flavor punch, increase your spice and herbs by 25% when reducing or eliminating salt in a recipe.

    *Crush herbs to release all flavor.For leafy herbs such as rosemary and leaf oregano, lightly crush the herbs to bring out maximum flavor.

    *For soups and stews, reduce the salt and add spices last.For long-cooking soups and stews, reduce the salt. Save about a fourth of the spices called for and add them at the end of cooking. This will give a more intense flavor to the dish.

    *Add herbs early in no-cook meals.For salad dressings, fruit dishes, or other no-cook foods, add herbs and spices several hours before serving so flavors can develop and blend. For salad dressings, add seasonings to the vinegar and let stand before adding the oil.

    *Give dried spices a boost.If a recipe calls for fresh herbs and you have dried on hand, simply use a third to a half as much dry for fresh.

    © American Institute for Preventive Medicine

  • Wash That Lettuce

    HEALTHY EATING

    Close up image of hands washing lettuce.

    While it is important to thoroughly wash most fresh fruits and vegetables, if packaged greens are labeled “ready-to-eat,” “washed,” or “triple washed,” then the product does NOT need to be washed at home.

    Pre-washed greens have been through a cleaning process immediately before going into the bag. Re-washing and handling the greens creates opportunities for contamination.

    Always handle pre-washed greens with clean hands and make sure cutting boards, utensils, and countertops are clean, according to the Partnership for Food Safety Education.

    © American Institute for Preventive Medicine

  • Plan For A Healthy Pregnancy

    Women’s Health

    To help a pregnancy get off to a good start, take these steps before you get pregnant:

    *  Get a medical checkup. Discuss your medical history and your family medical history with your doctor.

    *  Do you have a chronic medical problem, such as asthma, diabetes, or high blood pressure? If you do, ask your doctor if changes need to be made in your treatment plan.

    *  Find out what medicines you can take. Ask which ones you should not take. Tell or show your doctor all prescribed and over-the-counter medicines, vitamins, herbal products, etc. that you take. Ask if you need to change any of these while you try to get pregnant.

    *  Take 400 to 800 micrograms (.4 to .8 milligrams) of folic acid every day. This B vitamin can help prevent serious birth defects of the brain and spine. Make sure you take folic acid for at least one month before you get pregnant. Women who have had a baby with a serious problem of the brain or spine should take the amount of folic acid their doctors advise.

    *  Discuss current and past birth control methods.  Ask what method you should use until you decide to get pregnant.

    *  If you or your partner has a family history of sickle-cell disease, Tay-Sachs disease, etc., get genetic counseling. Do this, too, if you are older than age 35 or if your partner is age 60 or older.

    *  Do you smoke? Do you take street drugs? If so, now is the time to quit. Get help if you need it.

    *  Stop or limit alcohol use. This will make it easier to go without it when you are pregnant.

    *  Get vaccines, as advised by your doctor.

    *  Avoid exposure to X-rays.

    *  Caffeine is okay for women planning to get pregnant, but limit it to 400 milligrams a day. This is the amount in about two 8-ounce cups of coffee. Follow your doctor’s advice for caffeine during pregnancy.

    *  Get regular exercise.

    *  If you are overweight, lose weight before you get pregnant.

    *  Eat healthy foods. These include:

    – Fruits and vegetables.

    – Whole grain breads and cereals.

    – Low-fat dairy foods and other calcium-rich foods.

    Resources

    March of Dimes

    www.marchofdimes.com

    Women's Self-Care book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Best Snacks To Eat Before And After Exercise

    HEALTHY EATING

    Image of a whole grain bagel with a peanut butter spread.

    Pick the right foods that give the most energy regardless of your activity level. Carbohydrates are the first responders to the body’s need for energy during exercise. Protein and fat are not nearly as efficient.

    Hit the trail or the gym with the following healthy food ideas before and after your workout, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously:

    *  Whole-grain bagel with peanut butter and yogurt

    *  Thin-crust pizza with green peppers

    *  Granola with low-fat milk and banana

    *  Trail mix with nuts and dried fruit (see Walk the Trail Mix recipe)

    *  Instant oatmeal made with low-fat milk

    *  Bran or corn muffin with egg whites and salsa

    *  Fig bars with peanut butter and juice

    © American Institute for Preventive Medicine

  • Eating Healthy At Summer Gatherings

    HEALTHY EATING

    Image of a group of friends eating at a pinic table.

    Eating and socializing go hand in hand. Throughout human history, people have gathered together to eat. Some research has shown that when people are in a group, they tend to eat larger meals and more calories. As a result, it can be hard to stick with your healthy eating plans when you’re at a social event such as a summer barbecue or special occasion.

    To help you stay on track, try these tips from the Academy of Nutrition and Dietetics:

    *Drink plenty of water.Your body needs water for nearly all of its functions. And if you’re dehydrated, the hunger and thirst cues can get confused. Drink water at gatherings, especially before your meals. You may end up feeling fuller and eating less.

    *Bring your own food.If you know you’ll have a hard time passing up the high-calorie treats, bring your own healthy dish to pass. Summer is the optimal time to share delicious, fresh fruits and vegetables that are in season.

    *Don’t deprive yourself.You can still have a small portion of your favorite summer treat. Just fill up on the healthier options first. This will satisfy most of your hunger and can help you control your portion sizes. Choose low-calorie, high-fiber foods like fruits, vegetables and beans before you go for the fried foods or desserts.

    © American Institute for Preventive Medicine

  • Good Mood Foods

    HEALTHY EATING

    Image of couple eating dinner.

    Colder temps, darker and longer days, and the temptation to eat more and move less. Sound like your winter schedule? Boost your mood with this advice from Highmark, a health care company.

    *Focus on nutrient-rich foods.Eating “comfort foods” may help you relax and give you a mood boost, but it’s only temporary. Nutrient-rich foods like fruits, vegetables, whole grains, and lean protein foods provide a consistent and long-lasting impact on your health, mood, energy, and alertness.

    *Cut back on your fat intake.A high-fat diet can be a real brain and energy drainer. Just say “no” to deep-fried foods and look for foods that contain no more than 3 grams of fat per serving.

    *Eat moderate portion sizes and avoid large meals.Have you ever wondered why you feel tired after eating a large meal? During periods of digestion, your blood supply is directed to the digestive tract and away from the rest of the body, which causes you to slow down.

    *Eat regular meals.Skipping meals can slow your metabolic rate, and the lower your metabolism, the lower your energy level. Plan regular meals and snacks to keep your metabolic rate and blood sugar levels normal to provide your brain the best means to function and handle stress.

    *Remember balance, variety, and moderation.The best strategy for maintaining a good mood, high-energy level, and concentration is to consistently eat a wide variety of foods high in nutritional value.

    © American Institute for Preventive Medicine

  • Menu Secrets

    HEALTHY EATING

    Image of women at a resturant talking to the waitor about the menu.

    When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

    But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

    First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

    Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

    The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter  entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

    Eating Out Tip

    Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

    © 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