HealthyLife Articles

Tag: whole foods

  • 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

  • 3 Steps To Cleaner Eating

    HEALTHY EATING

    A bowl of falafel with hummus, green peas, carrots, and purple cabbage.

    Eating well is one of the most important things you can do for your body. A well balanced diet contributes to overall health and protection from disease.

    Making micro or small changes to your diet eventually add up to better health. If you’re ready to clean up your food choices, here are three easy habits that can help.

    1. Focus on plants

    Instead of worrying about all the foods you shouldn’t be eating, focus on what you can include. Plant foods provide the best nutrition and should make up a majority of your diet.

    A good first step to cleaning up your diet is to add more plant foods to each meal and snack. These include:

    *  Fruits

    *  Vegetables

    *  Beans

    *  Nuts and seeds

    *  Whole grains

    *  Healthy oils like olive, sunflower, and avocado oil

    2. Have a salad or smoothie

    Choose a healthy salad or smoothie to make up the bulk of one meal each day. This is a simple way to increase your plant food intake while controlling calories and portion size.

    Make your daily smoothie or salad fiber-packed to promote fullness and digestive health. In addition to adding plenty of fruits and vegetables, consider including nuts, chia, hemp, or flax seeds for an extra boost of nutrients and fiber.

    3. Snack on whole foods

    Feeling deprived and hungry will quickly result in giving up on your healthy new eating habits. Clean eating is delicious and should make you feel good!

    So, keep tasty whole food snacks on hand to keep you satisfied all day long. Here are some ideas:

    *  Sliced apple with peanut butter

    *  Hardboiled egg and a piece of fruit

    *  Sliced vegetables and a piece of cheese

    *  Hummus with cucumbers

    *  Mixed nuts and a piece of fruit

    © American Institute for Preventive Medicine