HealthyLife Articles

Tag: nutrition

  • Easy Food Swaps For A Healthier You

    HEALTHY EATING

    Image of middle-aged couple preparing food in their kitchen.

    What if you could be healthier without making a bunch of drastic changes? No extreme dieting or starving, but just taking some small steps to improve your food choices. It is possible if you know which foods to eat more of, and which ones to scale back on. The American Heart Association recommends a few simple switches that can add up to better overall health:

    *  Don’t cook with butter, lard, or shortening. Use vegetable oils that are high in unsaturated fats. Great choices include olive, canola, walnut, and safflower oils.

    *  When purchasing canned soups or vegetables, look for lower-sodium or “no salt added” varieties. Choose frozen vegetables without added salt or sauces.

    *  Avoid foods with added sugar, such as canned fruits with syrup. Choose canned fruits with no sugar added and/or packed in 100 percent fruit juice.

    *  Use nonstick cooking spray instead of shortening for recipes that call for “greased” cookware.

    *  When buying bread or crackers, look for those labeled “whole grain” or “whole wheat.” These choices contain more fiber and nutrients than refined grains.

    *  Cut back on red meat by using ground turkey or chicken in place of ground beef in recipes. Turkey tacos, meatballs, or chili can be just as tasty and many people can’t tell the difference.

    These simple tips can help you cut back on saturated fat, excess sugar and sodium. This adds up to great health benefits without having to change your eating habits entirely.

    © American Institute for Preventive Medicine

  • Foods For Better Sleep

    WORK LIFE

    Try these before-bed snacks to help you drift off to dreamland. Each of them contains natural chemicals that may help you wind down. Don’t eat too much: a heavy snack may actually keep you awake.

    Source: National Sleep Foundation

    Chart of different foods to help sleep better.

    © American Institute for Preventive Medicine

  • How To Stop Emotional Eating

    HEALTHY EATING

    Image of young women with thumbs up.

    There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

    The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

    Learn to listen to your body.

    Are you truly hungry? If so, your stomach may be grumbling. With emotional eating, people often crave one specific food, such as a cookie. But if you’re really hungry, you’ll be willing to eat something healthier, such as fruits or vegetables.

    Wait a little while.

    If you’re not sure if you’re hungry, tell yourself to wait 15 minutes. In the meantime, do something else. Take a walk, have a glass of water, or call a friend. See if the urge to eat passes.

    Keep unhealthy foods away.

    Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you.

    Don’t worry about past mistakes.

    When you’re trying to break a habit, setbacks can happen. Forgive yourself if you end up eating too much or giving in to a craving. Tell yourself you’ll start fresh again tomorrow. Don’t give up.

    Find healthy ways to deal with stress.

    Go for a walk, listen to music, or do deep breathing exercises to help you deal with stress. Then you’re less likely to turn to food for comfort.

    If you have a problem with emotional eating, don’t be afraid to ask for help. Talk with your doctor about the problem. Ask about support groups and mental health experts who help people with emotional eating.

    © American Institute for Preventive Medicine

  • Olive Oil

    HEALTHY EATING

    Image of olives and olive oil.

    Olive oil is a more healthful choice than many other cooking fats. Using olive oil in place of saturated fats has been shown to help lower bad cholesterol and raise good cholesterol levels, which is why olive oil is heart healthy.

    Know these facts about olive oil, from the North American Olive Oil Association:

    *  Extra virgin olive oil is the most flavorful olive oil, with an unlimited range of flavors spanning from smooth and subtle to peppery and pungent. A finishing drizzle of extra virgin olive oil can enhance the texture, taste, and aroma of food.

    *  Olive oil, sometimes referred to as “classic” or “pure” olive oil, has a milder flavor with just a hint of fruitiness. The subtle flavor of olive oil makes it a perfect everyday cooking oil and easily adapts to a number of cooking methods such as grilling, sautéing, roasting, frying, and baking.

    *  Use bottled olive oil within 8 to 12 weeks of opening. Sealed packages can keep for up to 2 years.

    *  Dark bottles or tins are best at reducing potential damage from light.

    *  Avoid packages that show signs of improper handling or storage such as dust on the bottle, broken or loose seal on the cap, or an orange tint to the oil, which could indicate overexposure to fluorescent lighting or that heat has damaged the oil.

    *  Look for a country of origin statement, which is required by federal labeling laws and is typically found on the back label near the nutritional information.

    © American Institute for Preventive Medicine

  • The Grill Is For More Than Meat

    HEALTHY EATING

    Image of a grilled corn on the cob.

    If you love getting out the grill for summer meals, don’t stop at burgers and chicken. The grill is an excellent way to prepare some of summer’s most delicious fresh produce. The Produce for Better Health Foundation says you can use the grill to turn many familiar fruits and veggies into healthy and delicious treats. Try these suggestions:

    *  Fresh pineapple chunks can be grilled on skewers for a sweet twist for kabobs and salads.

    *  Cut peaches in half and remove pit. Grill on low, cut side down, for a few minutes.

    *  Corn can be soaked in water, husks on, and grilled. Once they’re cooked, the husks will slide right off, and you’ll have hassle-free corn!

    *  Toss summer squash or zucchini with a little olive oil and fresh herbs before grilling for a nutritious and tasty side dish.

    If you’ve never grilled these items before, don’t be afraid to give them a try. Test them out when you’ve got extra time and no guests coming over. Then you can perfect your method before you serve it to others.

    © American Institute for Preventive Medicine

  • 5 Ways To Fight Childhood Obesity

    FAMILY LIFE

    Image of boy with a glass of milk and an apple.

    Parents should set the example and be persistent, said Dr. Felipe Lobelo, who specializes in nutrition, physical activity, and obesity at the CDC.

    1.Eat more fruits and vegetables.Serve vegetables your kids are most likely to eat.

    2.Spend less time in front of a screen.Place limits on the amount of time kids spend in front of a TV or computer-no more than 2 hours a day is a good guide.

    3.Exercise more.Just play outside for at least an hour a day.

    4.Eliminate sugary drinks.Avoid soft drinks, juices, and energy drinks. Encourage kids to drink water.

    5.Set the example.Good eating habits start at home.

    © American Institute for Preventive Medicine

  • Easy Protein Snacks

    HEALTHY EATING

    Image of roasted pumpkin seeds.

    A great way to get healthy protein throughout the day is to make snacks with protein. The protein can help you feel fuller, holding you over until your next meal. These snacks may also help avoid a blood sugar crash that leaves you feeling sluggish and even hungrier than before. Try these ideas for tasty and easy-to-pack snacks:

    *  Hummus with sliced peppers, carrots, celery or cucumbers

    *  Peanut butter or almond butter with a banana

    *  ¼ cup of nuts, such as almonds, walnuts or pistachios with fresh fruit

    *  Roasted pumpkin seeds (buy them roasted or bake on a cookie sheet at 300º for 20 minutes)

    *  Tortilla with black beans, salsa and a sprinkle of low-fat cheese

    *  Roasted soy nuts (available at many supermarkets)

    *  A hard-boiled egg with leafy greens

    *  Low-fat string cheese with an apple or pistachios

    © American Institute for Preventive Medicine

  • Freeze Food For Later

    HEALTHY EATING

    Image of food in the freezer.

    Make more than you need and freeze foods in portion sizes for future meals. Here’s how according to the University of Nebraska-Lincoln Extension specialists:

    STEP 1.

    Cool foods “slightly” at room temperature before refrigeration. A food does not need to be completely cool before it is refrigerated. To help it cool slightly before refrigeration, place a shallow container of food (no deeper than 2 inches) on a cooling rack to allow air to circulate

    around the pan for about 20 to 30 minutes.

    STEP 2.

    Cool foods to refrigerator temperature before bagging them for your freezer. LOOSELY cover food in the refrigerator. This allows heat to escape and protects the food from accidental contamination from other foods during cooling.

    STEP 3.

    Pack foods into freezer containers or freezer bags. Use “freezer” bags, not “storage” bags, for storing food in the freezer. Freezer bags are thicker than storage bags and will keep the food fresh longer.

    Speed freezing and hasten thawing by freezing foods in a thin, flattened shape in freezer bags. A rounded shape takes longer to thaw through to the middle. Flatter packages also stack better in your freezer.

    To avoid spilling food or getting it stuck in the closure of the freezer bags, use a wide-mouth funnel. Place the freezer bag in a container such as a quart measuring cup. Stand the bag upright if you are filling it with a more liquid-type food. You may wish to double-bag liquids as an added precaution against leakage.

    STEP 4.

    Label foods. To avoid mystery meats and other foods of unknown age, label foods using freezer tape, gummed freezer labels or permanent marking pens/crayons. Include the name of the food, packaging date, number of servings or amount, and helpful hints (sliced, chopped) or special ingredients.

    Place filled freezer bags on a flat surface in your freezer, such as on a metal pan. Do not stack freezer bags until frozen so they will freeze faster. After they are frozen solid, remove the bags from the pan. Store and stack the bags right on the freezer shelf. Or turn them on their edge and store them vertically. This is an especially good idea when freezing liquid foods, such as soups and stews.

    STEP 5.

    Thaw and cook frozen foods. DO NOT thaw perishable foods at room temperature. If these foods are left at room temperature too long, bacteria may grow and produce heat-resistant toxins that can cause food-borne illness. Cooking may not be able to destroy these toxins. It’s best to plan ahead for slow, safe thawing in the refrigerator overnight. Up to 5 pounds of food should thaw in about 24 hours. Or food may be transferred from a freezer bag to a microwave safe container for thawing in the microwave.

    © American Institute for Preventive Medicine

  • How To Use Food To Boost Your Energy

    HEALTHY EATING

    Image of business man eating a salad and cracker at his desk.

    Do you hit an afternoon slump every day? Are you feeling drained despite getting enough sleep? Take a look at your food.

    In general, healthy foods like fruits, vegetables and whole grains will keep your energy levels higher than processed or junk foods. But there are some ways you can use those good foods to boost your energy even more:

    *Eat enough calories.Very strict diets can zap your energy if you’re not eating enough. Healthy weight loss should not exceed one to two pounds per week. If you’re losing much more than that, you may feel tired and could be skipping important nutrients. Women should eat at least 1,200 calories and men should eat at least 1,500 calories per day.

    *Avoid candy and sugary treats.These foods may give you a quick boost of energy, but your body will quickly process the sugar. Then, you’ll feel more tired than before.

    *Eat between meals.Many people find they need small snacks throughout the day to keep their energy up. Keep the snacks small and light, such as a small serving of nuts or fruit.

    *Drink water.Even mild dehydration can make you tired. Aim for eight glasses of water per day. You may need more if you’re exercising or sweating.

    *Don’t overeat during meals.Do you ever feel like taking a nap after a big lunch? Avoid this by eating a moderate sized meal, and stopping when you start to feel full.

    *Don’t rely on “energy bars.”Many of these bars contain as much sugar as a dessert, as well as processed ingredients. Instead, opt for food with protein, healthy fats and whole grains to keep you satisfied.

    Source: Harvard Medical School and Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Packing A Lunch Punch

    HEALTHY EATING

    Image of lunch bag with a water bottle, a sandwich, apples and orange.

    Plan ahead and first wash your hands before packing a school lunch (or your own).

    “Think about the perishability of the foods you’re making,” said Rutgers University professor Don Schaffner, a food scientist and spokesperson for the Institute of Food Technologists. “Perishable foods can remain at room temperature for no more than 2 hours. Properly refrigerated foods can last a long time, but most school children won’t have access to a refrigerator where they can store their lunchbox.”

    The Institute offers some guidance for parents as they pack lunches:

    *  Start each day with a clean box or bag. Insulated, vinyl lunch bags are popular and do better at keeping foods cool than paper bags or metal lunch boxes.

    *  Clean out lunch bags using warm soapy water and allow them to dry completely overnight before packing the next day. This helps deter the growth of bacteria in the bag.

    *  Choose secure packing materials, such as sealable, single-use sandwich bags that can be disposed of when used, or reusable plastic wear that is dishwasher safe.

    *  As much as possible, opt for foods that are not perishable, such as peanut butter and jelly sandwiches. (Follow the school’s policy on peanut butter. It may not be allowed due to peanut allergies.) PBJs will last from the time you prepare it in the morning until lunchtime. Single-serve fruits in prepackaged containers are also great options because they’re less perishable.

    *  Encourage older kids to assemble lunch on their own at school. Pack bread in one container and place fillings like meat or cheese separately with a cold pack. Having kids assemble the sandwich at lunchtime ensures the freshest possible results!

    *  Cold packs are designed to keep foods and drinks cold, not cool them down. If you start with room-temperature ingredients in the morning, it’s unlikely the cold pack will be able to cool them enough by lunchtime. Instead, refrigerate items the night before.

    *  Always use a cold pack when you are packing anything perishable, like cheese and meat slices or fresh-cut fruit with a yogurt-based dip. Place the perishable food right against the cold pack in the bag.

    *  For hot foods like chili, soup, or stew, use an insulated container. Before storing the food, fill the container with boiling water, let it stand for a few minutes, empty it, and then add the hot food.

    © American Institute for Preventive Medicine