HealthyLife Articles

Tag: nutrition

Make Your Picnic Fun & Safe

HEALTHY EATING

Many people enjoy outdoor eating throughout the spring and summer. But don’t let unsafe food rain on your picnic. Food poisoning can happen when food is not kept at the right temperature during barbecues and outings. Dangerous bacteria can grow on the food and make people sick.

Luckily, there are some simple precautions you can take to be sure your picnic food stays safe to eat.

Clean hands

If you’re using a picnic site without running water and soap, bring your own. A large jug of water, some soap and paper towels will work.

If you don’t have a jug of water, use antibacterial hand wipes. Encourage everyone to clean their hands before eating, after using the bathroom and before serving food.

Hot and cold

One of the keys to eating safe food is to keep hot foods hot and cold foods cold. Don’t let food become just warm or room temperature.

The “danger zone” for bacteria to grow is between 40 and 140 degrees. If food stays at this temperature for two hours, bacteria can grow rapidly. If it’s hot outside (90 degrees or above), food can become unsafe after just one hour in the danger zone.

To keep food cold, use ice packs or fresh, clean ice. Check it often to be sure the ice is still cold. Try to avoid opening the cooler too often.

To keep hot foods hot, use insulated containers and microwaveable heat packs. Keep children away from hot containers or heat packs.

Dishes and utensils

If you’re using a grill, you may need to place raw meat, poultry or seafood on the grill. But be careful about what that raw food touches.

Don’t reuse a plate or utensils that touched raw meat, poultry or seafood. Germs from the raw food can contaminate the cooked food and cause illness. Wash all the dishes and utensils in hot, soapy water before using them again.

Wash produce before you go

Before you pack your picnic basket, wash any fresh fruits or vegetables. This will ensure they are clean when you are ready to eat.

Source: Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Salad With Pears

HEALTHY EATING

Ingredients

For the Salad:

* 2 canned pear halves

* 6 cups mixed greens

* 1/2 tablespoon Parmesan cheese

* 1-1/3 cups carrots, grated

* 3 tablespoons walnuts

For the Dressing:

* 1/4 cup pear juice

* 1/4 teaspoon each of cider vinegar, honey, dijon mustard, and olive oil

* 1 dash salt and black pepper

Directions

1. For the dressing, mix pear juice, vinegar, honey, mustard, salt and pepper, and olive oil in a blender and blend until smooth.

2. Put mixed greens in a large mixing bowl, drizzle dressing over greens, and mix together.

3. Add remaining chopped pear, walnuts, and grated carrots and toss lightly.

4. Portion out 1 cup of salad and top with grated Parmesan cheese.

Nutrition Information: Serves 6: Total calories 64, total fat 3g, saturated fat 0g, sodium 86 mg, carbohydrates 10g, fiber 2g, protein 2g.

Source: MyPlate.gov

© American Institute for Preventive Medicine

January 23, 2026
Food For The Brain

HEALTHY EATING

Mental health may seem like it’s all about thoughts and feelings, but your diet plays a role in how your brain functions. Your food choices may contribute to declining mental health. On the flip side, a quality diet may help manage mental health struggles. For optimal mental health, what you eat matters.

Good nutrition helps

A wealth of research supports the benefits of a whole-food, plant-based diet for optimal health. This applies to mental health, too. When you choose a plant-based diet, your brain works at its best. A quality diet:

* Provides necessary nutrients for normal brain function

* Supports the health of the gut microbiome, which connects to the brain and influences mood

* Promotes resilience to stress

* Provides consistent energy to feel alert and productive

* Supplies essential nutrients to produce hormones and neurotransmitters that influence how you feel

Poor nutrition can hurt

The average Western diet is high in saturated fats, added sugars, and processed foods. These foods negatively impact your health and, over time, increase your risk of chronic diseases, including mental health conditions. Too much poor-quality food and too little nutritious food is bad for your brain. Poor diet:

* Promotes a chronic inflammatory state in the body

* Contributes to oxidative stress in the brain

* Worsens mood disorders

* Disrupts the balance of mood-boosting hormones

* Increases appetite and food cravings

Good nutrition for your brain

In a plant-based diet, fruits, vegetables, whole grains, nuts, seeds, beans, and lentils should form the base of your meals. Lean animal foods such as chicken, fish, eggs, and low-fat dairy provide healthy protein in small portions.

Try these tips to eat well for your brain:

* Begin your day with a high-fiber bowl of oatmeal or other whole grain with fruit.

* Snack on raw vegetables, fruit, or a small handful of nuts or seeds.

* Choose healthy oils when cooking, such as olive and avocado oil.

* Limit sugary beverages and choose plain or flavored water most often.

* Add dark leafy greens to salads, soups, smoothies, and entrees for a boost of nutrients.

© American Institute for Preventive Medicine

January 23, 2026
Eating For Peak Performance

Fitness

No pill or magic formula can instantly turn you into a super-athlete. But eating right can help you perform at your best.

Carbohydrates-from bread, pasta, potatoes, and fruit-provide energy for vigorous activity. So active people need to replenish this fuel frequently. Don’t expect to get a quick energy boost from a snack you eat just before starting out, though. Instead, consuming a high-carbohydrate food like skim milk and a banana, whole wheat bread, or an orange an hour or two before a workout acts like a time-release capsule of energy.

Because you lose electrolytes (potassium, sodium, magnesium, and calcium) in sweat during vigorous activity, drink plenty of water and eat foods that are rich in these minerals. Almost all fruits and vegetables are rich in potassium, but potatoes, bananas, orange juice, winter squash, cantaloupe, sweet potatoes, and cooked beans are especially high. Sodium is rarely lost in quantities greater than amounts you would normally consume, so you don’t need to worry about getting extra.

© American Institute for Preventive Medicine

January 23, 2026
Reach For A Rainbow Of Fruits & Veggies

Nutrition

Pick, buy, and eat nature’s healthy foods.

Fruits and veggies contain essential vitamins, minerals, antioxidants, and fiber that may help protect you from chronic health problems, including stroke, certain cancers, and heart diseases. Health experts agree that half your daily intake of food should be fruits and veggies. Sadly, studies show that most people don’t eat enough colorful foods from nature.

Put some color into your meals and snacks.

Fruits and veggies are nature’s art, but their real beauty comes from what’s inside. The more colorful the foods on your plate, the more beneficial nutrients you will receive. For example:

* Lentils, artichokes, and chick peas are high in fiber.

* Spinach and asparagus have folate, a B vitamin.

* Sweet potatoes, pumpkin, and carrots are rich with Vitamin A.

* Strawberries, oranges and tomatoes are high in Vitamin C.

* Potatoes, bananas, prunes, dried peaches, and apricots are high in potassium.

Grab and go tips:

* Keep a bowl of fresh fruits on the counter.

* Keep cut and ready-to-eat veggies front and center in the fridge. Examples are avocados, bell peppers, broccoli, carrots, cauliflower, celery, cucumbers, and grape or cherry tomatoes.

* Buy fresh fruits in season.

* Stock fruits that are dried, frozen, and canned (in water or 100% fruit juice).

* Choose packaged fruits without added sugars.

* Include a tangerine, banana or grapes with lunch.

* Add cut-up fruit to tossed salads.

* Keep packages of dried fruit in your desk drawer – pineapple, bananas, cherries, figs, dates, cranberries, blueberries, raisins, etc.

* Stock the freezer with frozen juice bars (100% juice).

* Experiment with different textures, such as crunchy apples, creamy bananas, and juicy oranges.

Action Step

Under clean, running water, gently rub fruits to remove dirt, bacteria and chemicals. Produce with nooks and crannies – broccoli, cauliflower, and lettuce – should be soaked for 1 to 2 minutes in clean water.

© American Institute for Preventive Medicine

January 23, 2026
Cranberries A Healthy Holiday Dish

HEALTHY EATING

Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:

1. Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.

2. Mix fresh cranberries together with apples and pears to offset their tartness.

3. If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Fill Your Grill, But Keep It Healthy

HEALTHY EATING

Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

To lower these substances in grilled food, you can:

* Avoid burning or charring the food when grilling.

* Turn meat frequently when grilling to avoid burnt or very hot areas.

* Don’t let the flames touch the meat directly.

* Marinade the meat first.

* Wrap meat in foil before placing it on the grill.

* Trim excess fat off of meat to avoid charring.

* Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

Beyond meat

Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

Sources: American Institute for Cancer Research, National Cancer Institute

© American Institute for Preventive Medicine

January 23, 2026
Matcha Tea: A Healthy Trend?

HEALTHY EATING

Matcha tea is the latest healthy drink that’s showing up everywhere. But is it really that good for you?

Matcha tea comes from the same plant as other teas – the Camellia sinensis plant. But, it’s grown and harvested in a different way than other types of tea. Here’s what makes it different:

* Growers cover the leaves for several weeks before picking them. This boosts chlorophyll and gives it a deep green color.

* Matcha leaves are then ground into a fine powder. People add the powder directly to drinks. This means they are consuming the whole tea leaf, which includes its nutrients.

Studies show that matcha is high in antioxidents, with research ongoing to show possible health benefits. Try a matcha drink in place of regular tea or coffee. But stay away from matcha drinks or powder that contain lots of added cream or sugar.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Sweet Potato Cheesecake

HEALTHY EATING

Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

Ingredients

1 cup gingersnaps or graham crackers (finely crumbled)

3 tablespoons butter

8 ounces cream cheese (light, softened)

1 cup sweet potatoes (cooked, mashed)

1/3 cup sugar

1-1/2 teaspoons pumpkin pie spice

1 teaspoon grated orange peel

1 teaspoon vanilla

5 egg whites

1 cup milk (evaporated, reduced-fat 2%)

Directions

Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

Filling:

1. In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

2. Stir in milk. Carefully pour into prepared pan.

3. Bake at 350 degrees for 60-70 minutes until the center appears set.

4. Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

5. Remove sides of pan.

6. Garnish with dessert topping and orange peel.

Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Make Your Barbecues Healthier

Nutrition

One of the most popular rites of summer is the outdoor cookout. Unfortunately, evidence suggests that foods cooked on a charcoal, gas, or electric grill may be hazardous to your health.

The National Academy of Science has discovered a possible link between the grilling of food and the development of what are believed to be cancer-causing compounds. Some researchers suspect that when high-fat, high-protein foods-like hamburgers-are exposed to the intense, searing heat of barbecue cooking, the fat and protein turn into mutagens-chemicals that can damage the genetic material of cells and possibly cause cancer.

Since the jury is still out on whether or not grilled food definitely causes cancer, it’s probably wise to reserve barbecuing for special occasions, rather than grill food regularly. Some other guidelines to reduce the potential risks from eating grilled food include:

* Before cooking meat or poultry (or fish, if applicable), trim away fat. And don’t baste foods to be grilled with butter or oil.

* Keep a spray water bottle handy to douse flare-ups.

* Position food well above the heat source.

* If noticeable amounts of fat drip and flare up as food cooks, lower the flame or move the food to another part of the grill.

* Cook food until it’s done, but avoid charring it. The longer food is grilled and the blacker it gets, the higher the risk.

* To avoid charring fish and vegetables, wrap them in aluminum foil.

* Many foods, like chicken, can be boiled or microwaved before grilling, to reduce fat content and grilling time.

© American Institute for Preventive Medicine

January 23, 2026