HealthyLife Articles

Tag: nutrition

  • Helping Kids Make Health Decisions

    FAMILY LIFE

    Couple with young daughter.

    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

  • Plant-Forward Eating

    HEALTHY EATING

    Variety of plant based foods.

    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

  • Tips For Intermittent Fasting

    HEALTHY EATING

    Clock sitting on top of a white plate.

    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

  • Destination: Healthy Vacation

    Healthy Travel

    Image of father and child playing in the pool.

    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.

    Page image from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Navigate The Holiday Buffet

    Nutrition

    Table filled with different food dishes.

    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.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 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.

    Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Can Food Prevent Cancer?

    HEALTHY EATING

    A variety of baskets filled with fruits and vegetables.

    Studies have shown that eating healthy foods, especially plants, can help prevent certain health problems. It can help you avoid type 2 diabetes, heart disease and stroke. Some research also shows that a healthy diet can help prevent cancer.

    There is no single food or diet that will always prevent cancer. Many times, cancer is caused by things we cannot control. But there is promising research that says a healthy diet can lower your risk of some cancers. Here is what researchers have found.

    Fruits and vegetables

    We already know fruits and vegetables are good for you. They are full of vitamins, fiber and other nutrients. Eating lots of fruits and vegetables may lower the chances of getting lung, colorectal, oral, esophagus, stomach and colon cancer. The Mediterranean Diet, which includes lots of fruits and vegetables, is one diet plan that seems to have anti-cancer ability.

    In addition to fruits and vegetables, people should get enough calcium and vitamin D. These nutrients may play a role in lowering the risk of getting colorectal cancer.

    Phytochemicals – a health booster

    Phytochemicals are special chemicals found in plants. Some studies suggest that they can lower your cancer risk. Phytochemicals may:

    *  Boost your immune system

    *  Help block cancer-causing substances called carcinogens

    *  Lower inflammation that can lead to cancer

    *  Help your DNA repair itself

    *  Slow down the growth of cancer cells

    *  Get rid of damaged cells in the body

    Phytochemicals are found in fruits, vegetables, legumes and whole grains. Foods that have bright colors or strong flavors tend to have the most phytochemicals.

    What not to eat

    Some foods may increase the risk of some cancers. Avoid or limit:

    *  Heavily processed meats like ham, bacon, sausage and salami

    *  Alcohol, which may increase the risk of mouth, throat, esophagus, breast, colorectal and liver cancer

    *  Foods that cause indigestion and heartburn. Long-term heartburn can increase the risk of esophagael cancers

    Most experts agree that nutritional supplements have not been shown to fight cancer. Stick to eating healthy foods for more cancer-fighting power.

    Your doctor is your partner in helping to prevent cancer and other health problems. Be sure to discuss your cancer risk and the best diet for you.

    Sources: American Academy of Family Physicians, American Institute for Cancer Research, National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine

  • Eating Right With Gout

    SELF-CARE CORNER

    Variety of leaft greens.

    Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.

    Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.

    In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.

    What to eat with gout

    If you have gout, you may want to eat more of the following foods:

    *  Leafy green vegetables

    *  Other green vegetables like green beans and peas

    *  Legumes like beans and lentils

    *  Tofu

    *  Low-fat or fat-free milk and dairy products

    *  Whole grain breads and cereals

    *  Vegetable oils like olive oil

    *  Coffee (if you already drink it)

    *  Citrus fruits like grapefruit and oranges

    *  Pineapple

    *  Strawberries

    *  Cherries

    In addition, drink at least eight glasses of water a day.

    Skip these foods & drinks

    Certain foods and beverages can trigger gout attacks. Avoid the following:

    *  Beer (alcoholic and  non-alcoholic)

    *  Alcoholic drinks

    *  Soda, fruit juice, and foods with high-fructose corn syrup

    *  Organ meats like liver and sweetbreads

    *  Cold water fish like tuna, salmon and trout

    *  Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster

    Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.

    Sources: American Heart Association, Arthritis Foundation

    © American Institute for Preventive Medicine

  • How Caffeine Affects Your Brain

    WELL-BEING

    Two people walking and talking.

    Every day, millions of people wake up with a hot cup of coffee or tea. Caffeine in these products helps you feel alert. But how does caffeine work – and what does it do to your brain?

    Adenosine and sleepiness

    Your body naturally makes a chemical called adenosine. It builds up in your body during the day. As levels get higher, you start to feel tired.

    Caffeine blocks adenosine from working on brain cells. This prevents you from feeling sleepy. But it can’t fool your body forever. Over time, your body makes more adenosine. Then you need more caffeine to get the same “perk-up” effects.

    Adenosine is one of the reasons it’s hard to quit caffeine. When you suddenly stop, your body must start making lower levels of adenosine again. This takes time. You might feel more tired or get headaches while your body adjusts.

    Sensitivity varies

    Have you ever had too much caffeine? You might feel sick to your stomach or like your heart is racing. You may also feel anxious or nervous.

    But not everyone has this reaction. Some people break down caffeine faster than other people. How fast you process caffeine depends on your genes.

    Who should skip caffeine?

    Avoid caffeine if you have:

    *  Acid reflux or other digestive problems

    *  Trouble sleeping or sleep disorders

    *  High blood pressure

    *  Heart conditions

    Children, teens and women who are pregnant or breastfeeding are often advised to stay away from caffeine, too.

    Is caffeine safe?

    For most healthy adults, a little caffeine each day is OK. But choose sources without lots of added sugar, such as overly sweetened coffee drinks and sweet teas. And if you’re tired all the time, make sure you’re:

    *  Getting enough sleep

    *  Eating a healthy diet

    *  Drinking enough water each day

    *  Getting regular exercise, which can boost your energy levels

    Talk to your doctor if you have questions about caffeine and your health.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Popcorn: A Healthy Corn Option

    HEALTHY EATING

    Popcorn in a bowl on a yellow background.

    Fresh corn is healthy, but there’s another great way to enjoy corn: popcorn.

    When you think of popcorn, you might think of movie theatres and lots of butter. But popcorn is a naturally healthy food without all the extra butter, oil and salt.

    Popcorn is whole grain corn. It’s made from a specific type of corn that pops open when it’s heated. It can be a healthy alternative to higher-calorie snacks like potato chips and crackers. One cup of air-popped corn has just 31 calories and over one gram of fiber.

    To keep it healthy, go light on the butter, oil and salt.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine