Posts Tagged ‘healthy eating’
January 30, 2015
Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.
- Zest and juice of 1 lemon, divided
- 1/2 cup sliced almonds, coarsely chopped
- 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
- 1 teaspoon kosher salt, divided
- Freshly ground pepper to taste
- 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
- 4 teaspoons Dijon mustard
- 2 cloves garlic, slivered
- 1 pound baby spinach
- Lemon wedges for garnish
- Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
- Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
- Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
- Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.
Per serving: 249 calories; 13 g fat (1 g sat, 8 g mono); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.
Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat, 2 fat
© Meredith Corporation. All rights reserved. Used with permission
January 20, 2015
It doesn’t get much easier—or more delicious—than this speedy recipe for roast salmon topped with a smoky maple-mustard sauce. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. Ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed. Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives.
- 3 tablespoons whole-grain or Dijon mustard
- 1 tablespoon pure maple syrup
- 1/4 teaspoon smoked paprika or ground chipotle pepper
- 1/4 teaspoon freshly ground pepper
- 1/8 teaspoon salt
- 4 4-ounce skinless center-cut wild-caught salmon fillets
Omega-3 Fatty Acids and Heart Health
If you want a healthy heart, be sure to include plenty of fish in your diet. Fish plays a protective role against heart disease and cancer that’s attributed to Omega-3 fish oil, which is found in Alaska salmon. Here are a few health benefits:
- Protect heart health
- Reduce risk of sudden death from heart disease
- Reduce risk of stroke
- Reduce chance of heart disease in Type 2 Diabetes
- Essential in infant brain and eye development during pregnancy and infancy
- Improve blood lipid patterns
- Improve blood vessel function
- Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Chrone’s disease and some skin conditions
- Reduce the risk of some mental disorders such as Alzheimer’s disease and depression
Protect Your Heart for a Healthy Future
At Life Line Screening, we believe that the power of prevention is essential to a long and healthy life, especially when it comes to your heart. We offer a heart disease screening that includes the following:
- Complete Lipid Panel Screening (High Choelsterol)
- C-reactive Protein Screening
- Abdominal Aortic Aneurysm Screening
- Glucose Screening
- High Blood Pressure Screening
If you have any warning signs or if you know that you have some of the risk factors associated with an increased risk of heart problems, you may want to consider heart disease screening. If you are unaware of potential risk factors please read the list here.
January 14, 2015
Getting older, while we may not always enjoy it, is inevitable. Sadly. And there are many variables involved in how long you live. But you can also add years to your life by making smarter food choices. Keep your mind razor-sharp and body finely honed with these 11 anti-aging drinks.
Pink Grapefruit Juice
Pink grapefruit gets its pink-red hue from lycopene, a carotenoid that’ll keep your skin smooth according to a study published in the European Journal of Pharmaceutics and Biopharmaceutics. Researchers found that of the 20 individuals studied, those who had higher skin concentrations of lycopene had smoother skin.
Moderation here is the key. Alcohol may ward off dementia and Alzheimer’s disease. As we age, brain cells die, leading to gaps that slow nerve transmission within the brain and between the brain and the rest of the body. Moderate drinking appears to somehow prevent these “potholes.”
Cocoa is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.
Beets are rich in naturally occurring nitrates, which—unlike unhealthy artificial nitrates found in processed meat—may be beneficial. In a 2011 study in the journal Nitric Oxide, older adults who ate a nitrate-rich diet got a boost in blood flow to the frontal lobe of their brains—an area commonly associated with dementia. Poor blood flow contributes to age-related cognitive decline. Scientists think that the nitrates’ nitric oxide, a compound that keeps blood vessels supple, helps increase brain blood flow
Green tea is full of potent antioxidants that help quell inflammation. (Chronic inflammation plays a significant role—as either a cause or effect—in many diseases, including type 2 diabetes, autoimmune diseases and the three top killers in the United States: heart disease, cancer and stroke.)
Isoflavones in soymilk may help to preserve skin-firming collagen.
Studies show that we lose 1/2 to 1 percent of our lean muscle mass each year, starting as early as our thirties. Muscle strength also declines by 12 to 15 percent per decade. The amino acids in protein are the building blocks of muscle—and one amino acid, called leucine, is particularly good at turning on your body’s muscle-building machinery. Milk contains whey protein, which is an excellent source of leucine.
Carrots contain luteolin, a flavonoid believed to reduce inflammation that can lead to cognitive decline. A 2010 study found that those who ate a diet that included luteolin had better spacial memory and less inflammation than those who did not get any.
Drinking a single cup of coffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank 1 cup of caffeinated coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank—up to about 6 cups or so per day—the lower their risk. Decaf didn’t seem to offer the same protection.
This may sound like a no brainer, but water keeps your throat and lips moist and prevents your mouth from feeling dry. Dry mouth can cause bad breath and/or an unpleasant taste—and can even promote cavities.
Studies show that people with low levels of antioxidants are more likely to develop age-related macular degeneration (AMD) than those with higher levels. Vitamin C—which is abundant in orange juice—is one antioxidant that seems to be especially protective against the disease.
January 13, 2015
We love the idea of fruit for dessert. In this broiled grapefruit recipe, grapefruit halves are topped with spiced brown sugar, caramelized under the broiler then topped with a dollop of vanilla-infused whipped cream. Sound delicious?
- 2 red or pink grapefruit
- 8 teaspoons packed light brown sugar
- 1/4 teaspoon ground cinnamon or cardamom
- 2 teaspoons melted butter
- 2 tablespoons heavy cream
- 2 tablespoons nonfat or low-fat plain Greek yogurt
- 1 teaspoon granulated sugar
- 1/4 teaspoon vanilla extract
What’s Great About Grapefruits
If you need more convincing to try this recipe, here just a few health benefits of grapefruits.
They are Heart Healthy. Enjoying one grapefruit a day can help lower “bad” LDL cholesterol levels by 15.5% and triglycerides by 27%, according to a study in the Journal of Agricultural and Food Chemistry. Health Tip: Deep red varieties pack the biggest punch because they have higher levels of antioxidants.
They Boost Your Metabolism. Consuming more of this citrus can help you lose pounds, compounds in grapefruits aid in fat burning and stabilizing blood-sugar and insulin levels.
Helps Keep Your Skin Healthy. Grapefruit helps keep your skin in top shape. It’s high in vitamin C, essential for producing healthy collagen, a protein that keeps your complexion plump and smooth.
Combine a Healthy Eating with Preventive Health Screenings
The first step in preventive health is to know your personal risk for a particular disease or condition. Consulting with your primary care physician and participating in health screenings are recommended.
Since our inception in 1993, we have screened nearly eight million people, and currently screen nearly one million people each year at over 16,000 screening events nationwide. Through this experience, we often identify serious health issues and have helped save thousands of lives. We are dedicated to providing the highest quality preventive screenings at affordable rates.
January 7, 2015
Power up your weight loss efforts with our cheat sheet of diet foods that do a little bit of the hard work for you. Research shows that these 8 foods are secret weapons, and can help you lose weight.
Mushrooms: Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat.
Eggs: In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack.
Apples: For a mere 95 calories, a medium apple contains 4 grams of fiber. And recent research, published in the Journal of Nutrition, suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.
Low Calorie Desserts: OK, so this isn’t exactly a “health food,” but we welcome the news that it may be easier to stick to your diet if it includes a little sweet treat. According to a new study in Proceedings of the National Academy of Sciences, banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.
Soup: Research published in the journal Appetite has shown that people who start a meal with vegetable soup eat 20 percent fewer calories over the course of their meal.
Oatmeal: Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.
Hot Chile Peppers: In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less.
Almonds: Chew more to curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University.
Focus On Healthy Foods
To fight heart disease, diabetes, and other serious diseases, eating an assortment of nutritious foods daily can help lower your risk. In addition to making an effort to follow diet guidelines, taking advantage of preventive health screening options is the next step.
Life Line Screening offers a preventive health screenings that includes checking for high cholesterol, elevated C-reactive protein levels, high blood pressure and assess other risk factors. Learn more about our preventive health screenings.