Tag Archives: healthy eating

It’s time to energize

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If it’s long-lasting fuel you’re after, steel-cut oats with berries is the ideal way to start your day. (Public Domain)

By Gregory Stacey, Spectrum Health Beat


In today’s sleep-deprived, over-caffeinated, under-exercised society, there is a relentless demand for more energy.


The energy drink sales in the U.S. are evidence of that.


And yet, we’re still tired.


So where do we go from here? Good nutritional intake. That’s right—a healthy diet can help keep you energized all day.


By eating just one or two high-energy foods every two to four hours, you can sustain your energy levels for a much longer period.

Here are the Top 10 foods to fuel long-lasting energy:

1. Old fashioned or steel-cut oats

Oats are a good source of complex carbohydrates, soluble fiber and protein. Eating oatmeal may also improve your cholesterol. Avoid flavored oatmeal packets because they have added sugar or sugar substitutes. Instead, flavor your oatmeal yourself with fruit, berries, cinnamon and nuts.

2. Brown rice

Rice is inexpensive, and it’s versatile in its culinary uses. Whole grains such as brown rice will provide complex carbohydrates for energy while also providing healthy fats, vitamins, minerals, fiber and protein.

3. Potatoes

Potatoes provide complex carbohydrates and are good sources of fiber (keep the skin on) and potassium. Sweet potatoes and yellow-, red- or purple-skinned potatoes are the best choices.


Given that 98 percent of Americans eat a potassium-deficient diet, the importance of potatoes can’t be overstated—they have double the potassium of bananas. So eat those potatoes.

4. Beans

Beans are good sources of complex carbohydrates, protein, vitamins and minerals. They are one of nature’s perfect foods.

5. Plain Greek yogurt

Greek yogurt provides a lot of protein and simple carbohydrates in the form of lactose. Choose a plain, low-fat or fat-free Greek yogurt to avoid sugar substitutes, and add healthy carbohydrates and fats yourself—fruits, berries and nuts.

6. Fresh fruit

Fresh fruits have simple carbohydrates for quick energy, as well as fiber and antioxidants that decrease the glycemic index. Choose fruits as snacks throughout the day, and be sure to eat at least two servings daily.

7. Berries

Berries get their own category because of their unique blend of low caloric, high fiber and high antioxidant content. Try to eat berries every day.

8. Nuts

Nuts provide healthy, unrefined fats, and they’re a good source of protein and fiber. They make easy snacks and have a long shelf life. Nuts are high in calories, so a handful once a day is enough.

9. Leafy greens

A low energy level can sometimes correspond to a lack of important nutrients such as omega-3, iron, B vitamins, zinc and magnesium. Leafy greens are good sources of these nutrients, as well as a source of antioxidants. Have a salad every day, or alternatively, put these greens in your smoothie.

10. Water

Dehydration contributes to poor energy levels. Try to drink at least 64 ounces of water daily. That’s about 2 liters. If you’re a large man or you exercise regularly, you may need to drink 3 to 4 liters of water each day.


Reprinted with permission from Spectrum Health Beat.



Tips for healthy eating over the holidays

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


The holidays are notorious for overindulgence, whether it’s from eating too much at the family dinner table or from having too much rich and sugary food that isn’t healthy for us. But what can you do over the holidays to avoid packing on the pounds when healthy options aren’t as readily available?


Thankfully, there are plenty of tips and tricks you can use to avoid overeating and making poor health choices during big family feasts, while still enjoying your favorite foods. Take a look through this list of helpful ideas that you can use to make better decisions this holiday season, and celebrate without the stomachache. 

1. Watch what you drink

The beverages we consume during the holidays is an often unexpected source of carbs and calories. Sweet drinks and alcohol can have unhealthy ingredients, and when we don’t stop to consider what we are drinking, we can find ourselves shaking our heads in shock at the scale next year. 


To help avoid overindulging with unhealthy drinks, make sure you are consuming plenty of water throughout the day. Not only will this help you quench your thirst, but drinking a glass of water before a meal can also help you feel full and calm your cravings before dessert is brought out.

2. Stop snacking

Eating healthy, full meals is the best way to avoid gaining weight over the holidays, so don’t skip out on breakfast and lunch in favor of unhealthy snacks! Not only are snacks typically high in fats and sugar, but they fill us up before we have a chance to eat our veggies during dinner.


If you are going to snack, try going to healthier foods like cut vegetables, fruits, or other foods that provide additional health benefits like boosting energy levels and building endurance.

3. Stay active

Staying active in winter isn’t always the easiest task, but it’s important to do what you can to combat additional calories with exercise. Even something as simple as taking a walk after your meal can go a long way in keeping your overall health in check over the holiday season. Just be sure to watch out for ice!

4. Find healthy options

Make sure that there are plenty of healthy options on the table, like salads and other vegetable side dishes. If you are hosting dinner, ensure that you provide the options your family and friends need to have a balanced meal. If you are visiting someone else, call ahead and see what the menu is, or offer to help out the host by bringing your own healthy dishes to share.

5. Fill up on vegetables

When filling up your plate with food, try and keep a ratio of 50% vegetables, 25% meats, and 25% starches. This will help you get the servings of veggies you need while still enjoying the other items on the table. A helpful hint: more color on a plate often means a healthier meal!

6. Pick the best spot

Having the best seat at the table doesn’t just mean more elbow room! If you aren’t seated right in front of the buffet table, you can avoid some of the cravings for second and third (and fourth) helpings. Staring at the available options during dinner can make it difficult to stick to one serving, so don’t sit yourself in the way of temptation!

7. Take your time

Don’t rush to stuff yourself just because holiday food tastes good! Things will be just as delicious if you take your time and savor each bite. Slowing down while eating helps you to fill up naturally, rather than still feeling hungry even though you’ve already overeaten. 


In the same vein, don’t rush to get up and have additional helpings of food before you’ve finished the entire plate, including all your veggies and healthier items. This will help you stick to just one serving of each of your favorite foods, which will be more than enough when you take your time enjoying them!

8. Stop when you are full

The biggest favor you can do for yourself this holiday season is to stop eating once you are full. When eating foods we enjoy, most of us want to push ourselves past our limits, which leaves us aching and uncomfortable. By listening to our bodies and putting down the fork once we’ve had enough, we can save ourselves the discomfort and enjoy a much healthier holiday. Remember that leftovers are always an option!


Holidays are always a wonderful time for family and friends to gather together and enjoy each other’s company. As a part of that tradition, we often indulge in delicious meals, but it’s important to keep our health in mind. That doesn’t mean we can’t eat our dinner favorites, but following these tips can help us avoid feeling too full on unhealthy foods, so we can experience the absolute best that the holiday season has to offer.


Reprinted with permission from Vista Springs Assisted Living.




Achieve good health during the holidays

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Make a plan to get through the holidays with less stress, less weight gain and fewer hassles. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The holidays bring joy to many of us, but they aren’t always so kind to our overall health.


We may feel stressed from trying to do too much, working to please everyone, getting less sleep, exercising less and constantly trying to avoid all the unhealthy food that comes with the holidays.


To make matters worse, all that stress combined with less sleep makes our bodies crave sugar and then store it as belly fat. Yikes! Add alcohol to the mixture, and hot flashes and night sweats can occur, making the holiday roller coaster even worse.


You may think you are destined to gain extra weight during this time of year, but it doesn’t have to be that way.


You can either read this blog and feel depressed when you are done, or you can take the information and use it as a guide for how to enjoy the holidays the healthy way. All it takes is a little planning and some self control.


Let’s use a patient I’ll call Lisa as an example of how to enjoy the holidays and end up with better health.


Lisa is 51 and just starting menopause. She is taking a low dose of hormones, and she still experiences an occasional hot flash if she forgets to change her patch, gains a few extra pounds, drinks too much wine, is sleep deprived, or forgets to drink enough water.


When Lisa came to see me for her annual check up, she was very worried about the holidays—specifically weight gain.


Like many people, Lisa had several stressors she knew she would be tackling. She was trying to coordinate extended family events to be sure certain family members wouldn’t be together at the same time.


Lisa was also preparing herself mentally for the arrival of her college-age kids. She was excited to see them, of course, but she knew it would be an adjustment for everyone after settling in to their new routines. In addition, Lisa worked full time and was barely able to stick to her exercise routine because of frequent late meetings.


Adding the stress of the holidays could challenge her exercise and eating habits even more. She had just settled into a solid sleep routine and didn’t want holiday to-do lists and night sweats to upset that routine. It was time to make a plan.


Lisa had already outlined her goals, and when she came to see me, she shared them with me. She wanted to:

  • Not have hot flashes.
  • Continue her solid sleeping pattern.
  • Not gain weight.
  • Be happy and enjoy her family in the midst of potential conflicts and overload.

Lisa had already learned her symptom triggers (inadequate sleep, wine, sugar, stress and excitement), and she knew her barriers (full-time work schedule, extra events on her calendar, and holiday baking and shopping for everyone). Her next step was figuring out how to accomplish everything while avoiding triggers.


I was confident Lisa could attain her goals with planning, preparation and a few simple rules.


Lisa was aware that if she took care of herself she would be happier, healthier, able to accomplish more, and just more fun to be around. So she committed to planning out each week during the month of December.


Every Sunday afternoon she would make a prioritized list of things she needed to accomplish and break it down by daily tasks. Lisa included meal plans, exercise, work events, family time, changing her patch, taking her vitamins and sleep on her daily list. This would ensure she wouldn’t forget anything or have any excuses for not getting these things done.


Next, Lisa outlined a few rules for herself. She knew certain foods triggered issues like night sweats, weight gain and frustration, so she committed to the following rules:

  • No carbs after 3pm (unless one glass of wine was the sugar treat for the day).
  • Limit simple carbs to one serving per day.
  • Drink eight glasses of water per day.
  • Watch what she ate at holiday parties (choose lean meats, veggies and salad over carbs when available).
  • Exercise vigorously, even if it meant shorter workouts, to accommodate other obligations.
  • Make sleep a priority and stick to her pre-bedtime ritual: Five minutes of gratitude and metered breathing and no screen time. She also vowed to get up immediately in the middle of the night if she awoke (instead of tossing and turning, worrying about things she needed to get done).

As you can see, Lisa made a plan designed to help her make it through the holidays in good health. She set goals and made some rules to help her plan become a reality.


You can achieve success as well by setting your own goals, knowing your symptom triggers, listing your barriers and outlining the rules that will help you realize those goals.


Reprinted with permission from Spectrum Health Beat.

5 W’s for eating the Mediterranean way

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Did you know eating a Mediterranean diet could prevent or even reverse metabolic syndrome, a cluster of risk factors for heart disease, high blood pressure and diabetes? (Courtesy Spectrum Health Beat)

By Jill Seidelman, Spectrum Health Beat


We always hear about the latest fad diet, but don’t we often wonder what really works?


Where should we start? How should we start?


In an effort to develop positive eating habits, many of us have tried several diets over the years. More often than not, these diets provide only short-term solutions that leave us without a strong foundation to make significant, long-term behavioral changes.


The Mediterranean diet, however, isn’t a diet so much as it’s a way of living.


It’s a lifestyle.

Who?

Who should be interested in the Mediterranean diet? You, me and anyone who wants to cook and eat real, healthy, whole, unprocessed foods that bring your weight, health and life back to their prime.


We all know that eating the right fats, reading labels and watching carbs is beneficial, but what does that really mean? We go to the grocery store and we fill up our carts with products we either know, or think we know, are good for us. But are they really?


The Mediterranean diet offers many healthy options, no matter what your taste palate. It balances carbohydrates with grains, good fats and proteins, promoting optimal health and natural weight loss.

What?

The Mediterranean diet is not a “fad,” but a long-term solution: Eat low-glycemic-index foods to help you keep your metabolism steady, feel full longer and eat less.


Low-glycemic foods break down slowly, allowing you to feel satisfied and lose weight at the same time. Examples include: berries, citrus, apples, pears, vegetables, legumes, minimally processed grains, oatmeal, nuts, hummus, kidney beans and chickpeas.


With this type of meal plan, you can still fit in your favorite foods. It’s a way of cooking and eating that’s non-restrictive, so you don’t have to suffer through deprivation.


Based on the cuisine of Greece, Middle East, Southern Italy and Spain, the diet entails less consumption of red meat, sweets and saturated fats that are found in butter or high-fat dairy products.


It’s also a sustainable diet that you can live with. If you like to eat “real” foods, if you shop at farmers markets, or if you eat farm-to-table, the Mediterranean way could be the right plan for you.


It’s worth noting that U.S. News & World Report ranked the Mediterranean diet first place in the “plant-based diets,” according to Best Diets 2013 rankings.

Why?

How about, why not? How about cooking like a Greek islander, or learning a gourmet dish from Spain or Italy? Eating like a Greek is not only healthy, it’s delicious.


Mediterranean foods are rich in antioxidants and they have anti-inflammatory effects on the body. So you can live longer, with less disease.

When?

Realistically, we can follow it every day. And since it’s proven to help us live longer, healthier lives, we should.


By incorporating techniques that improve our eating behaviors—meal planning, food choice, and cooking prep—we can reap a lifetime of benefits.

Where?

In the kitchen, the heart of the home, and just about everywhere else. The Mediterranean diet fits a busy, healthy lifestyle, whether you’re learning the art of cooking at home or you’re working to educate yourself on healthy food choices when dining out.

Let’s not forget: How?

Great taste and zero calories aren’t the only benefits of infused water—it can also help flush toxins, improve skin and enhance mood. (Courtesy Spectrum Health Beat)

Here’s how to follow a low-glycemic diet such as the Mediterranean diet:

  • You do not need to memorize the glycemic index or count grams of carbohydrates in foods.
  • Choose fiber-rich, natural carbohydrates, including vegetables, fruits and legumes. Eat them along with a source of protein and a healthy fat.
  • Eat grain products in the least-processed state possible. Examples include stone ground whole wheat bread as opposed to white bread.
  • When you have a sugary treat, do it in moderation—and after a balanced meal.
  • Limit fruit juice and avoid sugary soda. Drink more water. If you don’t enjoy drinking water, try an infused water recipe to add a little excitement to H2O.

Reprinted with permission from Spectrum Health Beat.

For the culinarily challenged

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Which is better? Fast food or sit-down meals? You might be surprised. (Courtesy Spectrum Health Beat)

By Spectrum Health Beat

 

We admit it. Most of the items in a grocery store bewilder us. We have no idea what to do with them.

 

We also know beyond a shadow of a doubt there’s no Julia Child or Martha Stewart gene in our DNA profiles.

 

And while we don’t feel destined for the drive-thru, we do eat out. A lot.

 

So just what are the health implications for those of us who eat this way?

 

At least one study finds fast food is actually no worse for your health than full-service restaurant meals.

 

In fact, diners consume more sodium in sit-down restaurants than they do in fast-food joints.

 

Regular restaurant meals also scored the worst on cholesterol content, containing an average of 58 milligrams of extra cholesterol compared with home-cooked meals. Fast-food meals only contained an extra 10 milligrams of cholesterol, the researchers said.

 

This doesn’t mean fast food is good for us, said Jessica Corwin, MPH, RDN, dietitian and community nutrition educator for Spectrum Health Healthier Communities, “it just means that certain fast food items can be the lesser of two evils when compared to restaurant items.”

 

Excess sodium, in the form of salt, poses a risk for high blood pressure and heart disease. Elevated cholesterol also hurts heart health.

 

To compare eating habits in different settings, the research team sifted through seven years of data collected by the U.S. National Health and Nutrition Examination Survey.

 

Nearly 18,100 American adults were asked on two occasions to describe the meals they consumed in the preceding 24 hours.

 

If you’re watching your weight, eating at home wins out, hands down. The study found that on average, people who frequent fast-food places and full-service restaurants consumed nearly 200 additional calories compared to those who cook their meals at home.

 

An upside of dining in restaurants? The meals are actually healthier than fast-food meals or home-cooked meals when it comes to containing certain key vitamins (B6, vitamin E, vitamin K, copper and zinc), as well as potassium and omega-3 fatty acids.

 

“People do fuel up with more nutrient-packed meals at restaurants,” Corwin said. “But the added nutrition comes with more salt and cholesterol. That’s the downside.”

Food rules: An eater’s guide

Whether eating at home or out, choose fresh, seasonal, locally-grown, whole foods whenever possible, cooked from scratch. Granted, this isn’t always realistic for today’s hectic lives of dual working parents, Corwin acknowledges.

 

For days when we need to rely on ready-to-eat (or ready-to-heat) options, whether fast food, takeout or restaurant fare, here’s what she says to look for:

  • Foods or entrees that include fresh, steamed, baked, or grilled vegetables and lean meats
  • Fruits, vegetables, green salads with lean protein, and broth-based, beans or lentil soups.
  • Key words like grilled, fresh, baja, lean, baked, steamed
  • Size—choose the small option when available, or a kids meal for a smaller portion, with apple slices in place of the fries and a small milk or water rather than a soda or juice

“It’s tough to go wrong when you aim for the basics, with foods as close to the source as possible,” Corwin said. “A grilled chicken or bean-based salad with a balsamic/olive oil vinaigrette served on the side is a winner. I prefer an olive oil-based dressing over a low-fat or fat-free dressing as manufacturers tend to crank up the sugar as they remove the fat.”

 

Case in point? McDonald’s Newman’s Own low-fat sesame ginger dressing has more than 2 teaspoons of added sugars in a single 1.5 fluid ounce packet.

 

Finally, we should remember that ‘the customer is always right’ and speak up to ask for what we want, Corwin said.

 

“Ask for your burger to be served without the special sauce and cheese, choose a small chili over the large, or request that your chicken be grilled and your potato come without the extra salt, sour cream and butter,” she suggested.

 

If nothing else, she said, ask for the extras to be served on the side.

 

“That way you are the one in the driver’s seat, determining just how much will be added to your plate,” Corwin added.

 

Call 616.391.1875 to make a personalized nutrition counseling appointment.

 

Or, sign up to take a grocery store tour with a registered dietitian online or by calling 616.774.7370.

 

Reprinted with permission from Spectrum Health Beat.

Farm Market Recipe of the Week: Garlic Shrimp with Cilantro Spaghetti Squash

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shrimp spaghetti squashGarlic Shrimp with Cilantro Spaghetti Squash

 

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

 

Ingredients

 

1 (2 1/2- to 3-pound) spaghetti squash, halved lengthwise and seeded
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon salt, divided
1/4 teaspoon cayenne pepper
1/3 cup dry white wine, such as pinot grigio or apple cider vinegar
1 pound peeled and deveined raw shrimp (16-20 per pound), tails left on if desired
1 tablespoon lemon juice
1/4 cup chopped fresh cilantro
2 tablespoons unsalted butter, melted
1/4 teaspoon ground pepper
Lemon wedges for serving

 

Directions

 

1. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 °F oven until the squash is tender, 40 to 50 minutes.)

 

2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic, coriander, cumin, 1/4 teaspoon salt and cayenne; cook, stirring, for 30 seconds. Add wine and bring to a simmer. Add shrimp and cook, stirring, until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from heat and stir in lemon juice.

 

3. Use a fork to scrape the squash from the shells into a medium bowl. Add cilantro, butter, pepper and the remaining 1/4 teaspoon salt; stir to combine. Serve the shrimp over the spaghetti squash with a lemon wedge on the side.

 

Nutritional Information

 

Serving size: 2/3 cup shrimp & 3/4 cup squash

 

Per serving: 266 calories; 14 g fat(5 g sat); 2 g fiber; 10 g carbohydrates; 24 g protein; 11 mcg folate; 198 mg cholesterol; 3 g sugars; 0 g added sugars; 627 IU vitamin A; 7 mg vitamin C; 112 mg calcium; 1 mg iron; 450 mg sodium; 473 mg potassium

Two for One: Heart Healthy Foods that Reduce Cancer Risk

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By: Colleen Doyle, ACS Director, Nutrition and Physical Activity

 

Good news: Many foods not only are low in calories, they pack an extra wallop because of their ability to fight disease, including a variety of cancers. Not only that, a lot of these things can also be part of a healthy diet that can also reduce your risk of developing a variety of types of cancer. A two-for-one! Now who wouldn’t love that?

 

Beans and apples

 

You’ve probably heard that we should eat more fiber. There are two types of fiber: soluble fiber, which helps reduce serum cholesterol levels and is therefore good for your heart; and insoluble fiber, which helps keep a healthy GI tract, which is good for your colon! Oats, beans and apples – along with other fruits, vegetables – are great sources of primarily soluble fiber, but contain insoluble fiber, as well. Shoot for 25-30 grams of fiber each day.

 

Bananas, berries and broccoli

 

Eating more fruits and vegetables is important for reducing heart disease risk. Low in calories and bursting with nutrients, fruits and vegetables can help reduce high blood pressure (a risk factor for heart disease) and also may help with weight control – an important way to reduce your risk of both heart disease and cancer. Shoot for at least 2.5 cups of colorful fruits and vegetables each day. Sprinkle berries on your cereal, add lettuce and tomato to your sandwich or start your dinner with a salad topped with red peppers and carrots.

 

Brown rice, whole wheat pasta and….popcorn

 

Brown rice, whole wheat pasta, and yes, even popcorn, are whole grains – foods that are packed with fiber and other nutrients that help regulate blood pressure. This same fiber and other nutrients may also help reduce the risk of colon cancer, and eating whole grains is a key component of the ACS recommendation to eat a mostly plant-based diet. Shoot for at least half your grain sources during the day to be whole grain – kick off the day with a 100% bran cereal, snack on some popcorn (skip the butter!), wrap your fish taco at dinner in a corn tortilla.

 

Salmon, tuna and mackerel

 

These fish contain omega 3 fatty acids – a type of fat that may help reduce cholesterol and triglyceride levels, and also blood pressure. (Other sources include walnuts, flaxseed and canola oil). The American Heart Association recommends that we eat fish – particularly these types – at least two times per week.

 

While it doesn’t appear that eating fish high in omega-3’s impact cancer risk, serving fish in place of red meat like beef, pork or lamb is a healthy swap, as red meat consumption is associated with an increased risk of colon cancer. So why not swap out a filet mignon with a filet of salmon sometime this week?

 

Colleen Doyle, MS, RD is a registered dietitian and director of the nutrition and physical activity program with the American Cancer Society. Her research stresses the importance of diet and exercise in managing and preventing chronic diseases. As co-author of the Great American Eat Right Cookbook, Doyle helps you create a culinary menu that’s both nutritious and delicious.