From ‘liquid biopsies’ to precision medicine, these five developments will change cancer care in the next decade. Learn more.

Reply
Treasured Social Butterfly
1
Kudos
6573
Views

Re: You be the expert on health

6,573 Views
Message 11 of 58

Don't let temporary injuries & other priorities totally derail your healthy lifestyle program; just pick up where you left off, and keep truckin'!


Registered on Online Community since 2007!
Report Inappropriate Content
1
Kudos
6573
Views
Treasured Social Butterfly
1
Kudos
6215
Views

Re: You be the expert on health

6,215 Views
Message 12 of 58

So when @AARPTeri posted this thread, being a health nut and a former food and lifestyle columnist, I jotted down a bunch of tips. Some I tossed, others I combined, but most I ended up posting. This is the last tip from that list.

 

Don't automatically peel your fruits and vegetables. There's nutrition gold in those peels!

 

peeling apple.jpg

 

 

 

Here's the rule of thumb: if the peel is a different color than the flesh of the fruit or vegetable, then eating it will boost your nutritional intake. 

 

The caveat: some peels soften when cooked, while others remain inedible. Learn more from Bon Appétit: http://www.bonappetit.com/test-kitchen/cooking-tips/article/why-you-shouldnt-peel-your-vegetables

 

Here's a piece on the subject via the Washington Post.

 

Bonus tip: save vegetable peels and pieces in the freezer. Use them to make your own nutritious, low sodium stock at home. Better nutrition and less food waste. What a deal!

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
1
Kudos
6215
Views
Treasured Social Butterfly
1
Kudos
5596
Views

Re: You be the expert on health

5,596 Views
Message 13 of 58

This is my second to last off-the-cuff health tip for this thread, and it's a quickie: Eat Less Meat

 

Note I didn't suggest going vegan. I'm saying eat smaller portions of meat, enjoy meatless dinners, and even meatless days.

 

You've heard that eating less meat might save the planet. You've heard that too much protein is bad for you, and you've heard that eating less meat will help you lose weight.

 

While all of that may be true, I think the reason to eat less meat (and by result eat more vegetables) is to improve digestion. For me it is all about the fiber. Foods rich in fiber support your health by helping to move foodstuffs through your system. When our systems slow down trouble starts.

 

Among other benefits, Web MD says eating fiber benefits your heart, weight loss, energy levels and digestion:  http://www.webmd.com/diet/fiber-health-benefits-15/default.htm

 

The Harvard School of Public Health offers the tips below for increasing fiber. They also delineate which diseases are directly affected by fiber intake. Read More:   http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

 

Harvard School of Public Health.pngTips for increasing fiber intake from the Harvard School of Public Health

 

The Mayo Clinic chimes in on the importance of a fiber-rich diethttp://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

 

So eating less meat is an easy way to make room for fiber, which really may save the world, because we want you in it.

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
1
Kudos
5596
Views
Treasured Social Butterfly
1
Kudos
4822
Views

Re: You be the expert on health

4,822 Views
Message 14 of 58

Brown Rice, Red Rice, Black Rice

 

You've heard about eating your colors, right? No? OK: In a nutshell different essential nutrients exist in differently colored food. Eat the rainbow to make sure you are getting everything you need.  Since we are in DH's SAD season, I make sure our winter rainbow includes orange fleshed fruits and vegetables and black rice

 

Web MD reminds us that white rice is linked to diabetes: 

 

"White rice ranks high on the glycemic index, which means it can cause a sudden spike in blood sugar levels. White rice is also low in fiber that can help lower the risk for developing diabetes." 

 

Any Rice But White, But Really, Make it Black Rice

 

Yes, eat the Forbidden Rice! Black rice contains antioxidants, dietary fiber and anti-inflammatory properties, which makes it a good choice for a diet aimed at fighting the development of diabetes, cancer and heart disease.

 

Rice Comparison.pngfrom http://draxe.com/forbidden-rice/

 

As you can see black rice contains the highest amount of antioxidants, protein and dietary fiber of all rices varieties. 

 

Matthew Kadey, MS, RD on his body building blog, says: "Some varieties of rice better fuel your energy needs and your health than others." He goes on to explain the values of differently colored rice here.

 

Want more information? Here's an easy way to check the nutrition value of any food: http://nutritiondata.self.com

 

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
1
Kudos
4822
Views
Treasured Social Butterfly
0
Kudos
4877
Views

Re: You be the expert on health

4,877 Views
Message 15 of 58

Others have suggested making one's own yogurt, and I heartily concur. Today's health tip offering hopes to help you decide to get started on this healthful endeavor.

 

Why Bother?

Make yogurt yourself and you control the ingredients. The more expensive store yogurts often contain cornstarch while the less expensive varieties usually contain a chemical soup complete with artificial colors and flavors. These ingredients are not healthy. And they are not necessary, either.

 

Make yogurt yourself and you'll enjoy more probiotics because the yogurt is fresher, besides you'll have a ready supply of plain yogurt on-hand for your culinary exploits. I use homemade plain yogurt in East Indian fare, Mexican food and as a base for many sauces and dressings.

 

Yogurt Makers

I use a simple, inexpensive yogurt maker picked up at Walmart. This model doesn't have a timer, which is fine for me.  But do consider your lifetstyle and the features of any yogurt maker you choose.

 

small yogurt maker.png

 

Process

Your yogurt maker will come with a recipe, this is not intended to replace that, rather I offer this to show how easy it is to make one's own super healthy homemade yogurt.

 

1.) 4 cups of scalded skim milk (when the milk begins to rise in the pan, it’s scalded)
2.) 2 cups of nonfat organic plain yogurt (for the first time, next time you’l use two containers of your own yogurt. Organic is important here.)
3.) Let the scalded milk cool to 90F, gently mix in the yogurt.
4.) Pour mixture into sterile glass containers (leaving lids off).
5.) Place the yogurt maker’s lid over the filled containers, plug in the maker, let sit 8-12 hours, depending on your chosen consistency. 

6.) Place lids on yogurt containers, refrigerate.

 

 

 

Learn more about the benefits of yogurt here:   

http://www.kitchenstewardship.com/2009/04/07/food-for-thought-yogurts-amazing-health-and-nutrition-b...

 

Learn how to make yogurt at home without a yogurt maker here:  http://www.thekitchn.com/how-to-make-yogurt-at-home-cooking-lessons-from-the-kitchn-125070

 

I'll be wrapping up my off-the-cuff health tips in a few days. I hope they have been useful.

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
0
Kudos
4877
Views
Treasured Social Butterfly
0
Kudos
4952
Views

Re: You be the expert on health

4,952 Views
Message 16 of 58

Create Something

 

Being creative is actually healthy!

 

I knew this intuitively, but that didn't make the journey to a creative life easy: my father insisted I become a scientist, whereas I insisted on becoming an artist. This victory did not come without a struggle supreme. Where was Oprah when I needed her, right? (Piece on Oprah's website regarding creativity and health:   http://www.oprah.com/health/Benefits-of-Creativity-What-the-Creative-Process-Does-to-the-Mind)

 

Here’s a snippet from a Psychology Today article titled Creativity, Happiness And Your Own Two Hands:

 

“Research has shown that hand activity from knitting to woodworking to growing vegetables or chopping them are useful for decreasing stress, relieving anxiety, and modifying depression. There is value in the routine action, the mind rest, and the purposeful creative, domestic or practical endeavor.  Functioning hands also foster a flow in the mind that leads to spontaneous joyful, creative thought. Peak moments occur as one putters, ponders and daydreams. One can be tickled, moved or transformed by a thought or idea along the way as well as by the endpoint.

 

Consider how you felt the last time you made something by hand.  Whether it was a cake, a home improvement project, a garden, or a scrapbook, it was absorbing and satisfying, right? Maybe you even had a moment or more of euphoria.”

 

I find that long days in the kitchen produce bliss. What creative endeavors bring you bliss?


According to Gene D. Cohen, MD, PhD of the Center for Aging, Health & Humanities, George Washington University, “Expressing ourselves can actually improve health, both mentally and physically.” His research on the subject of creativity and seniors concludes:

 

•  Creativity reinforces essential connections between brain cells, including those responsible for memory.


•  Creativity strengthens morale. It alters the way we respond to problems and sometimes allows us to transcend them. Keeping a fresh perspective makes us emotionally resilient.


•  Challenging the brain can relieve sleep and mood disorders.


•  Reading, writing and word games increase one’s working vocabulary and help to fend off forgetfulness.


•  Capitalizing on creativity promotes a positive outlook and sense of well being which boosts the immune system and fights disease.


•  Having an active, creative life makes it easier to face adversity, including the loss of a spouse.

 

Read more here: http://thebristal.com/blog/benefits-of-creative-activities-for-senior-citizens/

 

 So go on: create!

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
0
Kudos
4952
Views
Treasured Social Butterfly
1
Kudos
4694
Views

Re: You be the expert on health

4,694 Views
Message 17 of 58

Spice it up!  

 

Using a variety of spices in your homecooking can help you reduce sugar, salt and fat content. Since most packaged foods and nearly all restaurant foods contain far too much fat, salt or sugar to be considered healthy, people who eat out or eat packaged foods rather than cook at home generally are getting too much salt, fat and sugar. And there's suggestion that these familiar food elements are addictive, so when we try to cut down, we have issues. Whether science utimately concludes that salt, fat and sugar are addictive or not, the palate does become used to these flavors, and so when we try to cut them out of our homecooked meals, we often feel we've cut out flavor.

 

But a healthy lifestyle requires that we reduce fat, salt and sugar intake.

 

What to do?

 

I make a variety of spice blends. From simply mixing my own garlic pepper (granulated garlic and black pepper) to foraging and preparing wild foods, I have a virtual wardrobe of healthy spice mixes in my cupboard.

 

Of course you don't have to prepare spice blends. You can simply use recipes that have reduced salt, fat and sugar, but as many spices have profound health benefits, finding ways to use more spice, no matter how you do that, is a step in a healthy direction.

 

Here's how I make a couple of my favorites spice blends:

 

Gomasio (Sesame Salt)

By mixing sea salt with other ingredients, the use of this highly adaptable spice mix can help you reduce added salt content while boosting other nutrients in your homemade food. I sprinkle this tasty spice mix over poached eggs, noodle bowls, homemade sushi and other rice dishes. 

 

I don’t grind my sesame seeds, nor have I found it necessary to roast them at home, as many chefs do. I just buy roasted ones. Usually for my gomasio I mix in dried nettle and motherwort leaves, but those choices are particular to our health goals and dietary needs. You can use just about any spice you like. I trust you’ll find your own taste preferences. Here's a couple of recipes to get you started: Mountain Rose herbs: http://mountainroseblog.com/herbal-gomasio/ and Fanatic Cook: http://fanaticcook.blogspot.com/2005/01/gomasio-sesame-salt.html

 

Turmeric Milk Spice

Most people mix this wonderful blend with a cup of warm milk. We put it in both hot and cold oatmeal, over yogurt and in tea. I mix together turmeric, cinnamon, ginger, clove, allspice, cardamom, grated nutmeg, cayenne and ground vanilla bean to taste. A quick Internet search for turmeric milk will get you a ton of proper recipes that you could follow. I’ll leave it to you to research the benefits of the various spices, but know this: turmeric milk spice is highly regarded by herbalists as a cancer-fighting immune booster.

 

Dandy Spice

And if you are into wild foods, why not mess around with a foraged dandelion blend? I mix spring dandelion leaves with wild onion (both foraged, dried and crumbled), with celery seed and powdered ginger. This is a favorite seasoning of mine for use in fermented broccoli slaw, on baked fish, in scrambled eggs, atop homemade pizza.

 

Having these and other healthy spice blends on hand has helped me take our diet to the next level.

 

 

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
1
Kudos
4694
Views
Treasured Social Butterfly
0
Kudos
3475
Views

Re: You be the expert on health

3,475 Views
Message 18 of 58

Consume more fresh food. I think of it this way: buy ingredients (raw produce) rather than meals (packaged fare).

 

WebMD on The Benefits of Healthy Whole Foods:


What's the difference between whole foods and processed foods?

 

"We live in a society that eats so much processed and manufactured food, that I think there's some genuine confusion about what qualifies as a whole food," says Tara Gidus, RD, a spokesperson for the American Dietetic Association. Even for the health conscious, the phrase gets tangled up with other terms. Whole foods might be organic, or locally grown, or pesticide-free. But they aren't necessarily. The definition of healthy whole foods is much simpler.

 

"When you eat whole foods, you're getting the food in its natural state," Gidus tells WebMD. "You're getting it intact, with all of the vitamins, minerals, and other nutrients that are in the food." Basically, it's the healthy whole food, rather than the bits that remain after refinement and processing. It's the difference between an apple and apple juice ...

 

Read the rest: http://www.webmd.com/diet/features/the-benefits-of-healthy-whole-foods#1

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
0
Kudos
3475
Views
Treasured Social Butterfly
0
Kudos
3508
Views

Re: You be the expert on health

3,508 Views
Message 19 of 58

Learn to Cook Light

 

There are many ways to lighten up a favorite or traditional dish.

 

Here's one of my favorites: for non-savory baked goods like muffins and cakes, substitute unsweetened applesauce  or pearsauce volume for volume for oil. If the recipe calls for 1/2  cup of oil, mix in 1/2 a cup of unsweetened apple or pear sauce. 

 

For more tips on tasty ways to lighten up your meals, visit Cooking Light's recipe makover secrets page: http://www.cookinglight.com/eating-smart/recipe-makeovers/lighten-up-secrets-revealed

 

For additional kitchen tips and tricks visit the Cooking Light Simmer and Boil tips blog: http://simmerandboil.cookinglight.com/category/tips-tricks-shortcuts/

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
0
Kudos
3508
Views
Treasured Social Butterfly
1
Kudos
3588
Views

Re: You be the expert on health

3,588 Views
Message 20 of 58

Guard Your Diet While Away From Home

 

We recently attended a catered project meeting. Expecting typical deep fried, high fat brewpub fare, (read: stuff not on our diet) we ate a piece of fruit and drank 8 ounces of water beforehand. This way we were not hungry and didn't give into temptation. 

 

Then we went out to a healthy dinner. Smiley Happy (Date night is also healthy!)

 

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
Report Inappropriate Content
1
Kudos
3588
Views
cancel
Showing results for 
Search instead for 
Did you mean: 
Users
Announcements

Open Enrollment: Oct 15-Dec 7, 2019 Find resources to help you decide on the best healthcare insurance plans for you during Open Enrollment season