Healthy Tips - November 2009

 

 

 HEALTHY TIP - Nov. 23, 2009

Don't stuff yourself at Thanksgiving. Let the turkey be the only thing that’s stuffed this holiday. Many traditional Thanksgiving recipes are packed with calories and fat and can help you easily gain weight over the holiday. This year, instead, try making recipe modifications or try new healthy recipes that will satisfy even the traditional Thanksgiving menu lovers. 

Try these recipes for healthier holiday alternatives.

• Honey rosemary turkey breast   
• Cranberry apple relish    
• Fall butternut squash quinoa   
• Green bean sauté  
• Cannoli tartlets    

In addition, you can help maintain your health by

• Not overeating
• Reading labels and avoiding higher calorie, fat and sodium packed foods
• Avoiding extreme hunger
• Eating a few small meals instead of one large one
• Exercising even if just 15 minutes a day

Happy holiday, and enjoy your healthy feast! 
 

Speak with your doctor before beginning any nutritional change. Click here for help making an appointment.  

Related Articles & Resources   
Cooking with Quinoa 
Defeat holiday weight gain with planning and healthy recipes (October 2008) 
Food labels  
Recipe modifications

 

HEALTHY TIP - Nov. 16, 2009

Fresh vs. frozen or canned. Many people wonder if frozen and canned vegetables are as nutritious as fresh vegetables. The answer to this question depends on both the time between the harvesting of the vegetable and the canning and freezing process. Generally, vegetables are canned or frozen immediately upon harvest when their nutrient content is at its peak.

The way vegetables are prepared at home can also affect the nutrient content. Vegetables of any type (fresh, frozen, or canned) that are boiled in large amounts of water for long periods of time lose much of their nutritional content compared with vegetables that are lightly steamed.

Vegetables fresh from the farm or just picked are more nutritious than their frozen or canned counterparts, but frozen and canned vegetables are an acceptable nutritional alternative. Just be mindful of the amount of salt added to canned vegetables; try to buy those without added salt. And, don't overcook any vegetables.

Speak with your doctor before beginning any nutritional change. Click here for help making an appointment.  

Related Articles & Resources  
Food additives  
Food labels 
Sodium in diet 

 

 

HEALTHY TIP - Nov. 9, 2009

Try new herbs and spices. Whether you find food a little bland or are just tired of the same meals, spice things up with herbs and spices to create new flavors that transform ordinary meals into something better. Herbs such as chives, oregano, basil, dill, rosemary, cilantro and sage can bring a whole new taste to familiar meals.

Try to use fresh herbs when you can. You can grow your own or purchase fresh herbs in the produce department. Usually, when a recipe calls for a dried herb, you can use 3 times as much of a fresh herb. Of course, always taste as you add herbs and spices so you can avoid over-seasoning.

Be sure to pass on the salt, because many foods already contain plenty of sodium. Always taste your food first before salting. Also, be sure to check sodium contents on many seasonings such as meat and poultry seasonings as they can be high.

Speak with your doctor before beginning any nutritional change. Click here for help making an appointment.  

Related Articles & Resources 
Facts about sweeteners  
Food labels 
Low fat recipe modifications   
Sodium in diet

 

HEALTHY TIP - Nov. 2, 2009

 

Don't ignore breathing difficulties. Breathing difficulty could be signs of many conditions such as allergies, asthma, pneumonia, lung disease or chronic obstructive pulmonary disease (COPD). There is no standard definition of breathing difficulty, because people will experience it differently, which may include breathlessness, wheezing, rapid breathing or blockage. Although some difficulties may be nasal congestion due to colds or sinus problems, if your breathing difficulties are new, worsen or you experience any of the following, you should seek medical care as it could be a more serious problem.

• Chest discomfort, pain, or pressure
• Shortness of breath after only slight exertion or while at rest
• Shortness of breath that wakes you up at night or requires you to sleep propped up to aid breathing
• Wheezing
• Having inhaled or choked on an object (foreign object aspiration or ingestion)
• Tightness in the throat or a barking, croupy cough
• Development of a fever or significant cough

Speak with your doctor if you experience breathing problems. Click here for help making an appointment.  

Related Articles & Resources 
FREE lung function screenings in November 
Asthma facts 
Breathing difficulty facts   
Lung disease  
Preventing pneumonia 
What is COPD?