HealthyLife Articles

Tag: nutrition

  • Enjoying Winter Squash

    HEALTHY EATING

    Variety of winter squash.

    In the cooler months, winter squash is ripe and begins to appear at farmers’ markets and stores everywhere. These delicious vegetables come in a wide variety of colors, flavors, and textures. They provide a wealth of nutrients.

    Types of winter squash

    Compared to thin-skinned, tender summer squash, winter squash take longer to mature and develop thick skins that allow for longer storage. Each variety has a unique flavor. Try:

    *  Acorn

    *  Butternut

    *  Spaghetti

    *  Delicata

    *  Hubbard

    *  Pumpkin

    Health benefits

    *  High in fiber

    *  Excellent source of vitamins A and C

    *  Full of antioxidants and anti-inflammatory nutrients

    *  It may reduce the risk of heart disease, cancer, diabetes, and other chronic diseases.

    Preparing & cooking

    To bake:Cut squash in half and place both halves face down (or face up for some recipes) on a baking tray. Add a small amount of water to the tray and bake at 350º for 35-60 minutes.

    To boil or steam:Use a knife to carefully peel the outer skin. Cut squash in half and remove seeds. Cut into even cubes. Boil or steam for 7 to 10 minutes until desired softness is reached.

    © American Institute for Preventive Medicine

  • Magnificent Magnesium

    HEALTHY EATING

    Image of magnesium food sources.

    Magnesium plays a role in more than 300 functions in the body. It is needed for muscle and nerve function, bone health, blood sugar control and regulating blood pressure. We also need magnesium to release energy in our body.

    Long-term low levels of magnesium could be linked to certain health problems like migraine headaches, osteoporosis, type 2 diabetes and high blood pressure. This doesn’t mean magnesium can cure these diseases. It also doesn’t mean that low magnesium is the only cause. Many factors are involved with these health conditions. Researchers are still working to learn how magnesium is connected to these health conditions.

    Today’s foods & magnesium

    The recommended dietary allowance (RDA) for magnesium is 320 mg for women and 420 mg for men. Most people get their magnesium from food.

    But, some researchers believe that levels of magnesium in foods may be getting lower. Also, magnesium is not found in most processed or packaged foods. That’s why it’s recommended to get the magnesium your body needs by eating healthy foods.

    People with type 2 diabetes or digestive diseases may have a higher risk of not getting enough magnesium. In addition, certain medicines can cause depletion of magnesium. These medicines include:

    *  Loop diuretics, including furosemide and bumetanide

    *  Thiazide diuretics, including hydrochlorothiazide and ethacrynic acid

    *  Proton pump inhibitors (PPIs), including esomeprazole magnesium and lansoprazole

    If you take these medicines, your doctor may talk to you about your magnesium levels and whether you need extra magnesium.

    Should I take a supplement?

    There are many different types of magnesium supplements. Some do not absorb in the body very well. High doses of magnesium supplements can cause diarrhea, nausea, and stomach cramps. Extremely high doses can also be toxic.

    Magnesium can also interact with certain medicines. If you take any of the following medicines, do not take magnesium supplements within two hours of taking your medication:

    *  Biophosphonates like alendronate, which treat osteoporosis

    *  Antibiotics including tetracyclines and quinolones

    However, getting magnesium from healthy foods does not cause these side effects. If you’re interested in a supplement, always ask your doctor first to be sure it’s safe for you.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Quick Facts About Sodium

    HEALTHY EATING

    A bowl filled with salt and a wooden spoon.

    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

  • What Is The Intermittent Fasting Diet?

    HEALTHY EATING

    Concept image of plate with "DO NOT" sign and clock hands.

    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

  • 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.

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Pick Plant-Based

    Nutrition

    Women smiling while holding a wooden bowl filled with a salad mix.

    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!

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Clean Cut: Cutting Board Safety

    HEALTHY EATING

    Bird-eyes view, cutting vegetable on a cutting board.

    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

  • Escape The Holiday Carbohydrate Trap

    HEALTHY EATING

    Small chaulk board with the word CARBS written with a variety of carbs.

    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

  • Make A Healthy, Filling Snack With Hummus

    HEALTHY EATING

    A bowl of hummus.

    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

  • Recipe: 2-Step Chicken

    HEALTHY EATING

    Plate with cooked chicken breast with a side of cooked tomatos and onion.

    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