Tag: diet

Summer Snacking

Thirst-quenching and healthy snacks perfect for hot days

We’re entering the final weeks of summer and no doubt soaking up as much time outside as we can before temperatures fall. All that time outdoors mean sweating which may put you at risk for dehydration, vitamin and mineral deficiencies, as well as skin sensitivities. Eating fresh, in-season fruit is a great way to combat the effects of summer heat. Try one – or several – of these picks next time you head out(side).  

  • Watermelon: 90% water means it’s great for hydrating. Watermelon is also high in cramp fighting potassium, lycopene and immune-booster gluathione.
  • Grapes: At 90% water, grapes are the perfect summer snack. They are also a great source of vitamin K and manganese. Plus, with a bit of fiber, they keep you feeling full.
  • Blackberries: This powerhouse of a fruit contains a lot of polyphenols, chemicals that can help cut inflammation that leads to heart disease. They also help your lower intestine break down sugar which could lower your odds of developing type 2 diabetes.
  • Bananas: Before you go bananas working out, be sure you have a banana on hand. They can help your body recover from tough workouts, and some cyclists said having a banana before they ride helped them go faster and recover faster than those that only had water.
  • Pistachios: Rich in protein, fiber, and vitamins and minerals, this small, but mighty snack is also high in antioxidants and may help with inflammation. Plus, about 20 of them is only around 80 calories and less than a gram of saturated fat. You may even burn a couple calories cracking them open!
  • Lemons: Not just a pretty garnish, lemons and limes are packed with antioxidants like vitamin C and flavonoids. Try one in your next glass of water.
  • Kiwis: This little fruit is mean, green, germ-fighting machine! Rich in vitamins C, E and K, high in fiber and contains lutein which may protect eyes from some diseases. Like the banana, the kiwi also has some potassium, a must have for heart, muscles, nerves and more.
  • Strawberries: This summer staple if full of vitamin C, fiber, antioxidants and folic acid.
  • Blueberries: When it comes to antioxidants, this is a blue-ribbon berry. They give the digestive system a boost, with up to 14% of your daily fiber intake and contain vitamin c you need to promote healing and give your immune system a boost.
  • Peaches:  You’ll feel peachy after you have one. A single peach can give you 10% or more of the vitamin C you need each day. A great way to boost your immune system and help your body’s ability to heal.
  • Pineapple: This fruit tray favorite is full of vitamin C, has some fiber to help your digestive track, bromelain, an enzyme that may ease inflammation, and manganese for muscle tone and bone health. Plus, one cup contains only 82 calories!
  • Avocados: Another great source of potassium. Avocados are full of heart-healthy fats and fiber, vitamins
  • Cherries: Delicious as they are healthy, grab a bag of cherries and you’ll get the anti-inflammatory effects of the antioxidant quercetin. Not to mention, help kill cancer cells, control blood sugar and help prevent heart disease.
  • Cantaloupe: Sliced, cubed or blended into a smoothie, the cantaloupe is rich in potassium, vitamin C and beta-carotene. Chilled, it’s the perfect summer afternoon treat.

Interested in learning more about how your diet impacts your health? IHA offers nutrition counseling services at many practice locations. Nutrition counseling is provided by IHA nutrition specialists/registered dietitians. Their expertise can provide you with the necessary knowledge to achieve all your individual and family dietary needs.

Learn more by contacting IHA Primary Care.

IHA Primary Care

Balancing Your Plate

Things to consider when trying to achieve a healthy diet.

The crowd quiets to a dull roar as the smoke clears, and a spotlight descends on a lone performer. The performer quickly curtseys and begins. They reach for a porcelain plate, perch its underside lip on a pole and begin whirling with increasing ferocity. Soon, the plate is spinning at high speeds, perfectly balanced on the end of the thin pole. Moving slowly with eyes above, the performer reaches for more: two plates for each hand! Three! Four! The crowd roars as the performer nearly loses their balance, anticipating the moment where the plates come careening down into a pile of rubble. Anxious, spectators perch on the edge of their seats to peer at the face of the performer. Lo and behold, a familiar face: it’s you!

Every day we attempt a plate-balancing act, albeit a bit different than the one described above: maintaining a healthy diet. Balancing our family’s plates with the right proteins, carbs, and veggies can feel like a daunting or even impossible task without proper practice.  Below are some considerations everyone should take when trying to maintain the proper balance, so we all don’t come crashing down into unhealthy lifestyles!

Portion and proportion

The food pyramid was created to understand healthy proportions of various food groups in a diet. Unfortunately, a pyramid isn’t the best shape for explaining ratios, so the food pyramid went through a few makeovers over the years. In its current incarnation, the food pyramid is known as MyPlate, a dinner plate-shaped guide to understanding a balanced diet. But the challenge doesn’t end there. You could eat a totally balanced diet with the proper ratios of carbs to protein to veggies, but if you stack your plate a mile high or eat too small a meal to satisfy your needs, the end result could still be unhealthy for you. You’ve got to remember both food group balance and overall intake to achieve a healthy diet.

For more information on Myplate, visit  https://www.choosemyplate.gov/

Think big picture

One bad meal is not going to undo all your hard work, and one good meal is not going to undo a whole day of unhealthy eating. Health is a cumulative experience. It’s a marathon, not a sprint. Think of how your meals relate to each other. Looking back to the original plate-spinning analogy, you’ve got to think carefully and consider the other plates you’ve already got spinning before you grab another if you want to be successful.

Convenience

Convenience has been a constant hurdle in the lives of busy people trying to maintain a healthy diet. Now it’s different. There are a lot of good, convenient options at your local grocery store that just need to be microwaved, like minute brown rice or frozen veggies. Even some fast-food restaurants now have healthier options on the menu if you’re in a rush.

Every body is unique

Some healthy foods may not agree with your body. There is no true “one size fits all” diet, but there are some general guidelines like MyPlate. Your body is an engine, so try out different fuels to see what makes your body run best. Maybe the proteins you’re eating make you run slow and sluggish, try a plant-based protein and see if that gives you a few extra horsepower. If excess dairy makes your engine, uh, “backfire” too frequently, look for other options to find your calcium and vitamin D.

Framing your decisions

Look at healthy eating as what you’re choosing to eat, not what you can’t have. It may just seem like wordplay, but researchers have actually found that mental framing may be a factor in making healthy food decisions. The mind is more powerful than the body, and a healthy mind makes for a healthier body!