HealthyLife Articles

Tag: nutrition

Turmeric

HEALTHY EATING

Turmeric is a member of the ginger family and widely grown in India. Its color comes from curcumin, the major active compound in turmeric.

Using Turmeric In Cooking

The savory, earthy flavor of turmeric can add depth to many dishes. Experiment with adding it to some of the foods you commonly eat. You might be surprised how well it complements dishes you already love.

Here are some foods that are delicious when flavored with turmeric:

* Rice

* Eggs

* Smoothies

* Soups and stews

* Vegetable dishes

* And, of course, curry

Whenever you use turmeric, add a bit of pepper as well. Pepper contains a compound called piperine, which enhances the absorption of the curcumin in turmeric.

© American Institute for Preventive Medicine

January 23, 2026
Dietary Fiber

Nutrition

Diets high in dietary fiber may help reduce the risk of colon cancer, heart disease, diabetes, and heartburn.

Choose whole-grain foods over white, enriched ones. Eat plenty of vegetables, fruits, beans, lentils, nuts and seeds.

Health experts advise adults getting 22 to 34 grams of dietary fiber a day. Most adults in the U.S. get only about 15 to 18 grams a day.

Choose whole-grain breads, cereals, and pasta instead of white and refined ones. Have legumes (beans, etc.) in salads, soups, chili, etc. Choose whole fruits over juices. Snack on vegetables.

© American Institute for Preventive Medicine

January 23, 2026
Nine Tips For Healthier Fast-Food Meals

Nutrition

Fortunately for the millions of Americans who eat at fast-food restaurants each day, choices are no longer limited to burgers, fries, and shakes. Most chains offer fruits, salads, baked potatoes, soups, and whole wheat products in addition to traditional choices. Here are some suggestions for more nutritious fast-food meals.

* Read nutrition information on the fast food restaurant’s Web site, brochures in the restaurant, or on the package.

* Avoid fried foods. Choose baked or broiled ones instead. If you order fried food, remove the breading (it sops up most of the grease).

* Order pizza with mushrooms, onions, tomatoes, and peppers instead of pepperoni and sausage.

* Avoid mayonnaise-laced salads. Instead, opt for fresh, unadorned fruits and vegetables. Use low-fat or fat-free salad dressings.

* Steer clear of bacon bits, croutons, rich salad dressings, and fried noodles.

* Use high-sodium condiments like mustard or pickles sparingly. And do not add salt to fast food. It doesn’t need it.

* Ask for low-fat milk, fruit juice, or plain water instead of soft drinks.

* Use skim or low-fat milk instead of cream or nondairy creamer in your coffee or tea.

* Avoid high-fat, calorie-rich pastries and dessert. They offer very little nutrients. Opt for fruit cups and apple slices.

© American Institute for Preventive Medicine

January 23, 2026
Save By Staying Healthy

Medical Care

An ounce of prevention is worth more than a pound of cure. The healthier you are, the less you will need to pay for medical care. Also, the state of your health is one of the main factors in setting the cost of health and life insurance.

Don’t send money up in smoke.

Cigarette smoking is bad for your health. It’s bad for your wallet, too. A person who smokes two packs a day spends over $3,000 a year just on cigarettes. Hundreds of dollars more are spent on extra dental and medical costs. The cost of health, life, and disability insurance is about 30% higher for persons who smoke.

Weight does matter.

Obesity is a leading cause of preventable death. Losing weight can lower the risk for type 2 diabetes, heart disease, and other chronic diseases. These can cost you and your employer a lot of money to treat. Obese persons who buy health insurance on their own may have to pay more. Insurance companies may even turn them down.

Be fit at little or no cost.

Take part in fitness programs at work. Join a mall walkers program. Walk with a friend. Follow along with fitness programs on TV. Or, if you have a stationary bike, ride it while you watch TV. Being active every day is a huge investment in your health.

Look at your genes.

Find out what health problems both sides of your family have or had. Start with your parents, brothers, and sisters. Then find out about ones your grandparents, uncles, aunts, and first cousins have or had. Once you know what health problems run in your family, talk with your doctor. He/she can suggest ways to lower your risk of getting them.

Don’t back quacks.

Find out about products and treatments that don’t work or could cause harm fromwww.quackwatch.organdwww.fda.gov. Don’t waste money on things that don’t help.

Be savvy about AD-vice.

Check with your doctor before you follow advice from Web sites and ads that promote products. Many are costly and give little or no benefit.

Detect to protect.

Have screening tests and exams that can help detect health problems in early stages when they are easier and less costly to treat. Follow your doctor’s advice.

Money well spent.

If you have no health insurance or your health plan does not pay for screening tests or doctor visits, it is still important to have them. Paying for these now could save you thousands in medical costs in the future. Tests may cost less than you think.

Know thy “health self.”

The more you know about your health problems, the easier it is to make informed choices about how to take care of them. Find out what you need to do from your doctor. Get reliable facts, too, from trusted sources.

Follow your doctor’s treatment plan.

This helps to improve your health. It helps keep problems from getting worse. For example, keeping blood pressure under control can reduce the risk of having a stroke or a heart attack.

A shot in the arm for your health.

Get vaccines, as needed, to prevent illnesses. This applies to children, as well as adults. The Centers for Disease Control and Prevention give guidelines for vaccines every year. Find out what they are atwww.cdc.gov/vaccines. Also, if you plan to travel to other countries, find out what vaccines you should get. Find out fromwww.cdc.gov/travel.

Know about the Vaccines for Children (VFC) Program.

Your children may be able to get free or low-cost vaccines. Find out fromwww.cdc.gov/vaccines/programs/vfc/default.htm.

© American Institute for Preventive Medicine

January 23, 2026
Cancer-Fighting Foods

HEALTHY EATING

A healthy diet plays an important role in supporting a healthy immune system. And a strong immune system can prevent and neutralize cancer cells.

Some specific foods contain compounds that have cancer-fighting properties. While more research is needed, these foods may offer protective benefits in a balanced diet.

Colorful fruits & vegetables

The rich color of fruits and vegetables comes from phytonutrients, plant compounds that provide health benefits.

Eating a variety of different colored fruits and vegetables provides the body with a wealth of potent antioxidants, vitamins, and minerals to support good health.

Dark green and orange vegetables, tomatoes, cruciferous vegetables, and alliums (onions, garlic, etc.) show particular promise for cancer-fighting ability.

Beans, peas, & lentils

Packed with fiber and nutrients, pulses such as beans, peas, and lentils show evidence of lowering the risk of colorectal cancer.

Regular consumption of these powerful plants provides a boost of fiber that feeds and nourishes the microbiome in the gut.

Your microbiome is an essential player in the immune system and one of the first lines of defense against colon cancer growth.

Walnuts

While all kinds of nuts and seeds should be part of a healthy plant-based diet, walnuts deserve a special mention.

Walnuts contain healthy fats and plant compounds called polyphenols which may combat oxidative stress in the body.

The tannins in walnuts give them their distinctive taste and may also provide cancer-fighting benefits.

Tea

Your daily cup of tea is more than a soothing drink. Tea contains flavonoids. These compounds act as antioxidants, reduce inflammation, and may potentially be anti-carcinogens.

The plants found in tea create flavonoids as part of their own personal protection system. When you drink tea, those same compounds that protect the plants from disease and pests go to work defending you.

© American Institute for Preventive Medicine

January 23, 2026
Eating To Enhance Gut Health

HEALTHY EATING

The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

Probiotics

Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

* Yogurt (with live active cultures) or kefir

* Saukraut

* Kombucha

* Tempah

* Miso

* Kimchi

* Pickles

Prebiotics

Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

* Garlic

* Onion

* Asparagus

* Bananas

* Oats

* Flaxseeds

* Apples

Should you take a supplement?

Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

© American Institute for Preventive Medicine

January 23, 2026
Is Sea Salt Better Than Regular Salt?

HEALTHY EATING

Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

What’s the difference?

In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

Same in sodium

Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

Going coarser

Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Potassium: Why You Need It

HEALTHY EATING

Potassium is an important mineral that the body needs for various functions. But many people don’t get enough potassium in their diet. And people who take certain diuretic medicines may have low levels, too.

Why do I need potassium?

When potassium levels are low, a person may have:

* High blood pressure and stroke: Low potassium raises the risk of having high blood pressure, especially when a person eats high amounts of salt (sodium). High blood pressure is a major risk factor for heart attack and stroke.

* Kidney stones: Low potassium levels can take calcium out of the bones. This causes calcium to come out in the urine, which can lead to kidney stones. Kidney stones can be painful and sometimes require procedures or surgery to remove.

* Bone weakness: Potassium strengthens bones. Without it, bones may be weaker and more likely to break.

* Muscle weakness

* Heart rhythm problems, known as arrhythmias

Food sources of potassium

A healthy diet can help you get the right amount of potassium. These foods are good sources:

* Leafy greens, such as spinach and kale

* Vegetables like peas, cucumbers, squash and broccoli

* Root vegetables, such as potatoes, sweet potatoes and carrots

* Fruit from vines, such as raspberries, grapes and blackberries

* Citrus fruits, such as oranges and grapefruit

* Fruits, such as dried apricots, melon, raisins and bananas

* Legumes, such as beans and lentils

* Milk and yogurt

* Meats, poultry and fish

How much potassium you need

It’s usually best to get your potassium through a healthy diet. Don’t take potassium supplements unless your doctor recommends it. Most people need 2,600-3,400 milligrams (mg) of potassium every day.

People who have chronic kidney disease may need to lower their potassium intake. This is because the kidneys help get rid of excess potassium. Ask your doctor about your potassium intake if you have kidney disease.

Most people can get a proper balance of potassium and other minerals through their diet. Ask your doctor before making any major diet changes.

Sources: National Institutes of Health, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Vegan Diet: Myths & Facts

HEALTHY EATING

Vegan diets excludes all animal products, including meat, eggs, milk, cheese, and even honey. A vegan diet CAN be healthy when done right. Let’s take a closer look.

Myth #1: Vegan diets are short on protein

Fact: While animal foods contain concentrated protein, many plant foods also contain protein. As long as a variety of plant proteins are eaten at every meal, getting adequate protein is no problem. Vegan sources of protein include:

* Beans

* Legumes

* Nuts

* Seeds

* Soy products

* Whole grains such as quinoa, oatmeal, and millet

Myth #2: Dairy is needed for strong bones

Fact: Calcium, vitamin D, vitamin K, and magnesium are all essential nutrients for strong bones. However, dairy is not the only food source. Lots of plants contain those nutrients:

* Spinach

* Broccoli

* Tofu

* Edamame

* Beans and chickpeas

* Chia seeds

Safe amounts of sunlight provide vitamin D, but supplements of both vitamin D and calcium may be beneficial.

Myth #3: Vegan diets cause malnutrition

Fact: Poor nutrition is possible for anyone who doesn’t make wise food choices. Being vegan does require a certain amount of planning to ensure adequate protein, fat, and nutrient intake. But being a healthy vegan is very doable.

Because it is plant-based, a balanced vegan diet may decrease the risk of some chronic diseases such as:

* Heart disease

* Diabetes

* High blood pressure

* Obesity

Myth #4: Vegan diets aren’t safe for children

Fact: Kids can be healthy vegans, too. However, due to their unique nutritional needs, it takes extra care and planning to ensure their growing bodies get enough protein, fat, vitamins, and minerals. It’s best to work with a pediatrician to ensure a vegan diet works for your child.

Myth #5: Vegan diets are restrictive

A vegan diet may not be for everyone. But, those who follow this way of eating enjoy a wide variety of delicious plant foods. If you choose to switch to a vegan diet, give yourself plenty of time to adapt to new ways of shopping, cooking, and eating.

© American Institute for Preventive Medicine

January 23, 2026
Drink Water, The Nutrient For Every Cell

Nutrition

Two-thirds of your body is composed of water, making it your body’s most vital nutrient. Water:

* Provides a valuable source of minerals, like calcium and magnesium.

* Helps digest food and absorb nutrients into the body.

* Carries nutrients to organs via the bloodstream.

* Moistens mucous membranes and lubricates the joints.

* Carries away bodily waste products.

* Cools the body through perspiration.

Many people underestimate their need for water. The average adult should drink six to eight 8-ounce glasses of water (or its equivalent) a day. You can meet part of that quota by consuming high water content foods.

Some examples include:

* Iceberg lettuce (95 percent water).

* Cantaloupe (91 percent water).

* Raw carrots (88 percent water).

© American Institute for Preventive Medicine

January 23, 2026