HealthyLife Articles

Tag: nutrition

Quick Facts About Sodium

HEALTHY EATING

Everyone needs some sodium. It helps with the body’s fluids, muscles and nerves. But most people eat too much. Here’s why cutting back can do you some good:

Eating less sodium can lower the risk of a heart attack, heart failure, stroke and kidney disease.

If people lowered sodium intake to 1,500 mg per day, fewer people would die of heart disease. Up to 1.2 million people could be saved over the next 10 years.

About 70 percent of people’s sodium comes from processed foods like chips, cookies and crackers, not the salt shaker!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
What Is The Intermittent Fasting Diet?

HEALTHY EATING

The intermittent fasting (IF) diet is one of the latest diet trends. The idea behind the IF diet is to use fasting, or periods of not eating, to lose weight.

The IF diet does not focus on the types of foods you eat. Instead, it tells you to eat within certain time frames. Some IF plans say you should eat within a few hours of each day. For instance, you can eat within an 8-hour window, from noon to 8 p.m. Then, during the other 16 hours, you do not eat.

Other IF plans tell you to eat normally for a few days a week and do a “fast” on other days. This fast may mean not eating at all or eating only small amounts. Some plans tell you to eat normally five days a week, followed by a 24-hour fast for two days.

The history of fasting

People who support IF diet plans say that humans are built for fasting. Our ancient ancestors didn’t have food available all the time as we do today. They didn’t have refrigerators or ways to keep food fresh and on hand. They didn’t have grocery stores and restaurants open all night.

Before modern times, humans hunted or gathered plants for food during the day. Then, there would be no food for several hours. Sometimes, they would go for a day or more without eating because they couldn’t get food at all. For these reasons, some people believe that fasting is a way to use a similar approach today.

More studies

Many of the IF diet studies have been done using rats. But some small human studies show that IF can help some people lose weight.

Research shows that IF doesn’t seem to work better than other healthy diets. And, fasting can be hard to do.

The intermittent fasting diet is not a magical weight loss solution for everyone. But, if you are in good health and your doctor says it’s OK, it may be worth a try.

© American Institute for Preventive Medicine

January 23, 2026
Easy Ways To Tolerate Milk

Nutrition

For millions of people, drinking milk isn’t so easy. People with lactose intolerance can’t digest lactose (the sugar in milk), so they can’t drink milk or eat milk products without suffering some or all of the following symptoms.

* Gas in the lower intestine.

* Abdominal pain and cramps.

* Bloating.

* Diarrhea.

* Nausea.

Intestinal distress may occur within minutes of consuming a food containing lactose and sometimes lasts for hours. The cause is a deficiency of lactase, the enzyme responsible for digesting lactose. The only “cure” for lactose intolerance is a milk-free diet. But because milk and milk products are important sources of calcium, avoiding these foods can deprive you of that essential mineral.

To have your milk and digest it, too, try these maneuvers.

* Learn which foods are the most difficult for you to digest and avoid them. Some people with lactose intolerance can tolerate certain dairy products if they eat small portions at a time.

* Read food labels carefully. Avoid products containing milk, milk solids, or whey solids. Items marked “parve” are milk free.

* Pretreat milk with the enzyme lactase, available over-the-counter in powder or capsule form as Lactaid. Added to milk 24 hours before you drink it, lactase predigests most of the lactose so you don’t have to. Lactase tablets, taken as a digestive aid, are also available.

* Purchase Lactaid brand milk, ice cream, and cheese products, which have been treated with lactase, and are available in many supermarkets. Or use soy milks, yogurts, etc.

© American Institute for Preventive Medicine

January 23, 2026
Pick Plant-Based

Nutrition

A plant-based diet is a win-win! This pattern of eating is good for you and good for the environment. It fights inflammation, supports the immune system, and reduces your risk of some cancers, diabetes, heart disease, stroke, and more.

If you don’t know where to start, start small, one day at a time, or even one meal at a time. The health benefits start with the first bite. Focus on eating fruits, vegetables, legumes, whole grains, seeds and nuts. Limit processed foods, added sugars, and animal products.

Doing good never tasted so good!

© American Institute for Preventive Medicine

January 23, 2026
Clean Cut: Cutting Board Safety

HEALTHY EATING

Cutting boards are useful for all types of slicing, dicing and chopping. They can save your countertops and make meal prep easier. But without careful cleaning, your cutting board could contaminate your foods and make you sick. Every surface your food touches needs to be clean, especially those that touch raw meat, poultry and seafood.

When to clean your cutting board

For a clean surface, remember to wash your board:

* Before using it for the first time.

* After it has held raw meat, poultry, seafood, eggs or flour.

* Before switching foods and moving on to the next step, even if it’s for the same meal.

* After you’re done using it.

How to clean your cutting board

* Scrub your board thoroughly with hot, soapy water and a clean cloth or brush. Then rinse with hot water.

* If your board touched meat, fish or poultry, disinfect it after you wash it. You can do this by using a diluted bleach solution. Combine one tablespoon of bleach with one gallon of water. Pour the solution all over the board and let it sit for five minutes. Finally, rinse it well.

* Let it air dry or dry it with a clean towel if you need to dry it quickly.

* If it’s dishwasher safe, put your cutting board in the dishwasher. Be aware that some cutting boards may crack or split in the dishwasher, so follow the manufacturer’s directions.

Other tips for clean cutting

Buy two different boards. Use one board for meats and the other for ready-to-eat foods like fruits and breads. Get different colors so you can tell them apart.

Replace your cutting board if it has a lot of wear, cuts or grooves. It can be hard to clean in the small grooves, which can be a hiding spot for germs.

© American Institute for Preventive Medicine

January 23, 2026
Escape The Holiday Carbohydrate Trap

HEALTHY EATING

The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

*Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

*Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

*Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

*Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

© American Institute for Preventive Medicine

January 23, 2026
Make A Healthy, Filling Snack With Hummus

HEALTHY EATING

Hummus is a dip and spread that originated in the Middle East. But today, it’s popular in many parts of the world. It’s made with chickpeas, tahini (ground sesame seeds), garlic and spices.

Hummus is vegan, but even meat-eaters can enjoy this spread. Hummus is a good source of plant-based protein. It’s also high in fiber, B vitamins, magnesium and iron. And because it’s a great source of fiber, hummus helps keep you feeling fuller longer.

If you don’t like plain hummus, you can make it many different ways. Some people add garlic, black beans or red peppers. But you can sweeten it up with sweet potato, pumpkin or even dark chocolate!

Hummus is a healthy, satisfying dip that you can use in place of cheese and cream-based dips. Try it with tortilla strips, whole wheat crackers or on sandwiches.

Many stores carry pre-made hummus. If you want to make your own, here’s how:

Ingredients

* 2 cups garbanzo beans, cooked (chickpeas)

* 2 cloves garlic (minced)

* 1/4 cup lemon juice

* 1 tablespoon sesame tahini (sesame paste)

* 2 tablespoons olive oil

Directions

1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).

2. Add the garlic, lemon juice, tahini and oil. Mix well.

Nutrition Facts: 6 servings. Calories 157; Total fat 8 g; Saturated fat 1 g; Sodium 138 mg; Total fiber 5g; Protein 6 g; Carbohydrates 18 g.

Source: U.S. Department of Agriculture Choose My Plate

© American Institute for Preventive Medicine

January 23, 2026
Recipe: 2-Step Chicken

HEALTHY EATING

Ingredients

* 1 tablespoon vegetable oil

* 2 boneless chicken breasts

* 1 can cream of chicken soup (10 ounces)

* dash of pepper

* 1/2 cup water

Directions

* Heat oil in a skillet at a medium-high setting.

* Add chicken and cook for ten minutes.

* Remove chicken from pan and set aside.

* Stir the soup and water together in the skillet and heat it to a boil.

* Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.

Nutrition Facts: Servings 4; Calories 181; Total fat 10 g; Saturated fat 2 g; Sodium 537 mg; Total fiber 0; Protein 12 g; Carbohydrates 5 g.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
What To Know About Moldy Food

HEALTHY EATING

All foods can collect mold over time. Have you ever found moldy food and wondered if it was safe to eat? It depends on the food.

What is mold?

Molds are tiny, microscopic fungi. They have threadlike roots that can invade soil, plants and yes, the food we eat. They may look like fur or fuzzy green patches. Sometimes mold looks like white dust.

Some molds can be dangerous to people. They can cause allergic reactions and breathing problems. Other molds can produce poisonous substances called mycotoxins.

Roots go deep

Mold’s roots can be hard to see and can be deep in the food. Moldy foods may also have bacteria in them that you can’t see.

By the time you see mold on the surface of food, the mold roots may have already invaded it. So if you try to cut off the “bad part,” you could still be eating some mold. But there’s good news: You can save a few foods that have small amounts of mold on them.

Can you eat moldy food?

Some hard foods are safe to eat if you see mold on the surface. This is because the mold roots can’t invade them. But you have to remove the mold you can see before eating. A few foods you can eat include:

* Firm or hard fruits and vegetables, such as carrots, bell peppers and cabbage.

* Hard cheeses, such as cheddar, provolone, parmesan and Swiss.

* Hard salami and dry-cured country hams.

Here’s how you can remove the mold and eat these foods safely:

1. Cut at least one inch around and below the mold spot.

2. Don’t touch the mold with your knife.

3. Discard the entire area you cut away.

4. Wash your hands.

Other fruits, vegetables, cheese, breads and meats aren’t safe to eat if you see mold. Throw them away.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Eat Out Without Filling Out

Nutrition

Order wisely and remember portion control.

In today’s busy world, more and more meals are being eaten away from home. With some advanced planning, self-control and wise choices, dining out can still be a pleasant and healthy experience. Before you go to a restaurant, check out its menu and nutrition information online. Choose a place to eat that offers healthy options. If you can’t preplan, opt for foods lower in calories and high in nutrients.

Go for it.

* Green leafy salads and veggies

* Chicken, turkey, fish, and lean meats. Choose ones that are broiled, grilled, steamed, poached, roasted, or baked

* Pasta dishes with red, marinara or primavera sauce

* Foods made with yogurt, broth, or mustard sauces

* Apple slices or fruit parfaits instead of French fries

Avoid it.

* Anything creamy, fried, crispy, breaded, battered, or au gratin (with cheese)

* Sauces or soups with lots of butter, cream, or cheese

* Thick or creamy salad dressings

* Most casserole dishes

* Value, deluxe, or supersized meals

* Double and triple-decker burgers or 12-ounce steaks

Healthy Eating Out Tips

* Split a meal or ask for a take-out box and pack it up before you dig in. Most restaurant meals are generous to a fault.

* Even at dinner, ask for a lunch-sized portion.

* Drink water or low-fat milk. Soda and other sugary drinks are wasted calories.

* Limit alcohol. Choose wine over mixed cocktails that have added calories.

* If you have dessert, order fresh fruit. Or share a dessert with someone.

* Have it your way. Ask that foods be prepared without added fats and salt.

Action Step

If your eyes are craving dessert, wait at least 15 minutes after you finish your meal. This allows your body to decide if it is actually still hungry.

© American Institute for Preventive Medicine

January 23, 2026