HealthyLife Articles

Tag: nutrition

  • Drink To Your Health With Kefir

    HEALTHY EATING

    Image of kefir.

    One of the newer additions to the dairy section, kefir is a type of fermented milk product similar to yogurt. Its consistency is generally thin, so it’s usually sold in bottles as a drink. But what makes it different from yogurt, besides the ability to skip the spoon?

    Like yogurt, kefir is usually made from dairy milk that is fermented with helpful bacteria (though it can be made with non-dairy milks as well). These bacteria, known as probiotics, may have a number of health benefits, according to the National Center for Complementary and Integrative Health. Probiotics may be helpful in treating the following issues:

    *  Diarrhea, constipation, irritable bowel syndrome and other bowel disorders

    *  Digestive problems, such as acid reflux

    *  The common cold

    *  Seasonal allergies and eczema

    *  Cavities and gum disease

    *  Colic in babies

    *  Liver disease

    Kefir may also help prevent stomach side effects and complications that arise from taking antibiotics.

    Kefir contains many different strains of probiotics and generally has a bigger variety than store-bought yogurts. It also contains beneficial yeast–an ingredient not found in yogurt. This friendly yeast may help fight off bad yeast in the body, such as those that cause yeast infections.

    Many people who are lactose intolerant can still drink dairy kefir. The lactic acid bacteria found in kefir breaks down the lactose, making it easier to digest. People with dairy allergies, however, should only consume a dairy-free version.

    How to get it:

    Kefir can be made at home with plain milk and kefir starter grains, which are usually found at health food stores. Though plain is healthiest, many people find they need to sweeten it to offset the tart taste. Try mixing it in smoothies with fresh or frozen fruit.

    Many grocery stores carry kefir in the dairy section near the yogurt. Though kefir is healthy, look at the label before purchasing. Some brands and flavors may contain too much sugar or artificial sweeteners.

    © American Institute for Preventive Medicine

  • Eat Up To Boost Immunity

    HEALTHY EATING

    Image of man wearing superhero cape and t-shirt while drinking out of a cup.

    The cold and flu season can take its toll on even the healthiest person. With people coughing and sneezing seemingly everywhere, it can be hard to avoid the many illnesses that make their rounds this time of year.

    The good news is, there are some foods that may help you stave off colds and flu. These foods can boost the immune system, helping it fight off bad viruses that could make you sick. A healthy diet is a key part of a healthy immune system.

    Perhaps these foods don’t have superhero powers, but they act like protectors and guardians for our health. For a super-charged immune system, eat foods that contain these nutrients:

    Vitamin A

    This vitamin regulates the immune system. It keeps skin and tissues in the mouth and stomach healthy, which helps keep out unwanted invaders. Good sources of this vitamin include sweet potatoes, carrots, apricots, red bell peppers, spinach, kale and eggs.

    Vitamin C

    Perhaps the most famous of the immunity vitamins, vitamin C is well known for a reason. It tells your immune system to make antibodies to fight off infections. Citrus fruits like oranges and grapefruit are great sources, as well as red bell peppers, strawberries, broccoli and tomato juice.

    NOTE:grapefruit can interact with medicines. If you take any medicines, ask your doctor before eating grapefruit or drinking grapefruit juice.

    Vitamin E

    This vitamin fights off free radicals, which cause damage to the body’s cells and may harm the immune system. Vitamin E is found in wheat germ, sunflower seeds, hazelnuts, almonds, avocado, peanuts, red bell peppers and eggs.

    Zinc

    This mineral is found in many cold remedies and “immune boosting” vitamins. But, getting it from whole foods is usually better than taking a pill. Find immune-boosting zinc in lean meat, poultry and seafood, as well as cooked beans and lentils, cashews, pumpkin seeds, cottage cheese and fortified breakfast cereals.

    A well-rounded diet is very important to overall health. But, don’t rely on foods alone to keep you healthy this cold and flu season. Eat right, get exercise, get plenty of sleep and wash hands frequently for a healthier winter – and a healthier life. Finally, if you do get sick, these same healthy habits will help you feel better sooner.

    Sources: Academy of Nutrition and Dietetics, Food and Drug Administration

    © American Institute for Preventive Medicine

  • How Sweet It Is

    HEALTHY EATING

    Image of different types of sweeteners.

    Is sugar really bad for us? How about artificial or low-calorie sweeteners?

    Our bodies need one type of sugar, called glucose, to survive. “Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body,” said Dr. Kristina Rother, pediatrician with the National Institute on Health and expert on sweeteners.

    But there’s no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats. Some sugars are found naturally in foods such as fruits, vegetables, and milk.

    Much of the sugar we eat isn’t found naturally in food but is added during processing or preparation.

    Although sugar itself isn’t bad, said Dr. Rother, “Sugar has a bad reputation that’s mostly deserved because we consume too much of it. It’s now in just about every food we eat.”

    You can cut down on added sugars. NIH in Health offers these suggestions:

    *  Choose water, fat-free milk, or unsweetened tea or coffee instead of sodas, sports drinks, energy drinks, and fruit drinks.

    *  Reduce sugar in recipes. If a recipe says 1 cup, use 2/3 cup.

    *  To enhance flavor, add vanilla, cinnamon, or nutmeg.

    *  Eat fresh, canned, frozen, and dried fruits without added sugar. Choose fruits canned in their own juice rather than in syrup.

    *  Use fruits to top foods like cereal and pancakes rather than sugars, syrups, or other sweet toppings.

    *  Read the ingredients list to pick food with little or no added sugar.

    © American Institute for Preventive Medicine

  • Nutritional Treasure In The Trash

    HEALTHY EATING

    Image of beets with the greens still attached.

    Sometimes the best parts of the vegetables get thrown in the trash. So next time you’re cooking up vegetables and are about to toss out those extra parts, stop. Many vegetable parts are perfectly edible and are packed with nutrients and flavor.

    Here are some tips from the American Institute for Cancer Research to make the most of your veggies:

    *  Roasted pumpkin seeds are a fall favorite, but you can roast seeds from any winter squash, including butternut, acorn, and spaghetti squash. Squash seeds are a great source of protein. To roast, scoop out seeds, rinse, and drain. Let them dry, spread flat on a baking pan and bake at 300ºF for about 20-30 minutes until golden brown.

    *  Using the whole cauliflower, including the stem, in cauliflower “steaks” is trendy right now. Cut all the way through a cauliflower head from the top to make cauliflower steaks, which can be broiled or pan roasted. Or instead of mashed potatoes, try mashing the whole cooked cauliflower including the stem.

    *  Use a vegetable peeler or large knife to remove the thick, tough outer layer of the broccoli stem (if you use a knife, make 4 lengthwise cuts along the 4 sides of the stem to make a long rectangle). Try making creamy broccoli soup, which includes both the broccoli stems and florets.

    *  Buy beets with the greens still attached and it’s like getting two vegetables in one. Beet greens contain loads of vitamin C and beta-carotene-nutrients linked to lower cancer risk. Separate the greens from the beets by cutting just above where the stem begins. They’re great sautéed in olive oil, with garlic, salt, and pepper to taste.

    © American Institute for Preventive Medicine

  • Tasty News

    HEALTHY EATING

    Image of women of a hot cup of tea.

    What we view as the sense of taste is actually a combination of smell, taste, and texture, with smell playing a major role. A single taste bud can have dozens of receptor cells that send signals of sour, sweet, salty, and bitter through nerve channels to the brain.

    The tongue is covered with taste buds, and the back of the mouth is sensitive to bitter tastes-perhaps as a last-ditch chance to expel something toxic. Taste also plays a role in digestion, preparing the stomach for a meal.

    But one of the most interesting things about taste, according to University of Virginia neuroscientist David Hill, is that taste cells regenerate, or turn over, about every 10 days, much like skin cells.

    Burn your tongue? No worries; those cells will regrow and you’ll regain your normal sense of taste within days.

    © American Institute for Preventive Medicine

  • Yes, You Can Eat Chocolate

    HEALTHY EATING

    Image of chocolate pieces stacked on top of each other.

    Although actual health benefits of eating chocolate are still being studied, the NIH News in Health reports that you can eat some types of chocolate in moderation:

    *  Eat as dark a chocolate as you can. Darker chocolate may help lower blood pressure.

    *  Choose dark chocolate instead of less healthy treats such as ice cream or candy.

    *  Avoid white and milk chocolates. Also avoid filled chocolate, such as truffles.

    *  Make hot chocolate with unsweetened cocoa, water, or nonfat milk, and a little added sugar.

    *  Watch your total calories because chocolate has a lot of them.

    © American Institute for Preventive Medicine