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Pandemic Relief: Eat, Move, Rest

Get Adequate Sleep. Sleep is needed to rest the body as well as the brain. Research shows that sleep is needed for the regulation of emotions as well as appetite control, a healthy immune system, normal metabolism, and weight management. Listen to your body and go to bed when you're tired. Aim for 7 to 8 hours each night. 6.

Actived: 6 days ago

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Snacking and Obesity

In addition to this bump in weight gain are increased rates of cancer, diabetes, and heart disease. Other dire health consequences related to excess weight gain and lack of physical activity include high blood pressure and possibly Alzheimer’s disease. 1. According to Ali Guler, a biology professor at the University of Virginia, the

Category:  Cancer Go Health

Out Go the Lights. What About the Food

Food and Health Communications, Inc 10582 King Street, Westminster Colorado 80031 Phone: 800-462-2352, Fax: 800-433-7435 All FHC nutrition education products meet the Dietary Guidelines for Americans and MyPlate goals. Food and Health Communications is a National Strategic Partner with the USDA for MyPlate.

Category:  Nutrition,  Food Go Health

Micronutrient Review

Nutrients are substances that your body needs for survival and growth. There are two major types of nutrients: macronutrients and micronutrients. Macronutrients make up most of what people eat each day. Think carbohydrates, fat, and protein -- those are all macronutrients. They provide structural material and energy.

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Are Ultra-Processed Foods Always Bad

If 57% of your calories come from snack cakes, candy, ice cream, chips, and cheese puffs, then ultra-processed foods are doing your body harm. In fact, research shows that people whose diets are packed with ultra-processed foods are more likely to gain weight and develop health problems like type 2 diabetes. But some ultra-processed foods are

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Lettuce: Leafy, Healthy, and Delicious!

You may be surprised! All types of lettuce are largely water, ranging 84-96% water by weight. All are low in calories, with 4-10 calories per cup. No lettuce contains fat or cholesterol. Each type has <1 to 2 grams carbohydrate and 0.3 to 1.6 grams fiber per cup. All types of lettuce are naturally low in sodium, containing 20g or less sodium

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A New Health Claim for Magnesium

The health claim for magnesium is a qualified health claim, which means that the research supports the claim, but not at a high level of significant scientific agreement. Current research studies show both some positive effects of eating foods that are higher in magnesium or taking magnesium supplements to lower blood pressure, while other

Category:  Supplements,  Food Go Health

Make Every Bite Count!

Less than 10% of calories from added sugars starting at age 2 years. From birth until age 2, the new recommendation is to avoid added sugars completely. Less than 10% of calories from saturated fat starting at age 2 years. No more than 2300mg of sodium per day. Now let's look at concrete ways to make every bite count -- don't miss the post The

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Recipe Handout: Summer Fruit Cake

Cut a 3” midsection from the watermelon. This is to resemble a real layer of a cake. Remove the rind from the watermelon layer and place it on a dish like a cake layer. Top the watermelon with yogurt then fruit and mint leaves. Place the extra fruit around the cake. Use the leftover fruit to make a salad. To serve, cut the cake into 6 wedges.

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Fun Fruit Trivia: Peaches

Food and Health Communications, Inc 10582 King Street, Westminster Colorado 80031 Phone: 800-462-2352, Fax: 800-433-7435 All FHC nutrition education products meet the Dietary Guidelines for Americans and MyPlate goals. Food and Health Communications is a National Strategic Partner with the USDA for MyPlate.

Category:  Nutrition,  Food Go Health

Top 10 Nutrients

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The Health Impact of Lack of Sleep

Sleep on this: a combination of poor sleep and unlimited access to food leads to increased calorie intake plus fat accumulation, particularly unhealthy belly fat. The study was conducted at the Mayo Clinic by Naima Covassin, PhD and cardiovascular researcher. It found that lack of sleep led to a 9% increase in total abdominal fat and an 11%

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More Fiber, Less Sugar and Salt, Please

Here are a few tricks: Read the label. Every 4 grams of added sugar equates to 1 teaspoon. Look for products with 5 grams of sugar or less per serving. Make your own oatmeal. Choose rolled oats without added sugar. A ½ cup serving takes 2 minutes to cook in the microwave. Season with vanilla, ginger, and cinnamon.

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Protect Your Health with Fiber

Here are ways to obtain more soluble fiber: Include beans, peas, lentils, or other legumes in salads, soups, or grain dishes. Choose oatmeal or oat-based cereal at breakfast. Try overnight oats in warmer months. Add berries to yogurt or salads. Try barley in a grain bowl or a side dish. Make chia pudding or add chia seeds to cereal or yogurt.

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Super Summer Salad for Brain Health

Wash & dry spinach leaves and place in a large bowl. Add blueberries, chopped cucumbers, green onions, walnuts, and feta cheese. Whisk the canola oil, lemon juice, sesame oil, ginger paste, and honey together for dressing. Drizzle dressing over salad and toss right before serving. Makes 6 servings.

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Nutrition Strategies for Hot Weather

Food and Health Communications, Inc 10582 King Street, Westminster Colorado 80031 Phone: 800-462-2352, Fax: 800-433-7435 All FHC nutrition education products meet the Dietary Guidelines for Americans and MyPlate goals. Food and Health Communications is a National Strategic Partner with the USDA for MyPlate.

Category:  Nutrition,  Food Go Health

Food Safety: Lettuce Edition

Remove and throw out the outer leaves of the plant. Remove and throw out any torn or bruised leaves. Rinse everything under cool, running water and gently rub the leaves to remove germs and dirt. Dry the clean lettuce on a paper towel or in a salad spinner. Store lettuce in a clean refrigerator with the temperature set to 40°F or colder.

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Peach Tomato Salad

Ingredients. 2 each peaches remove pit and dice in large chunks. 3 each tomatoes core and dice. 1/4 cup mozzarella pearls. 1 tbsp basil chopped. 1 tsp parsley chopped. 2 tsp olive oil extra virgin. 2 tsp vinegar red wine or sherry vinegar. 1/2 cup french bread diced.

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What is Nonalcoholic Fatty Liver Disease

Since the 1980s, the number of people with type 2 diabetes (T2DM) diagnosed with NAFLD has increased steadily. More than 60% of people with T2DM are estimated to have NAFLD, and 30-50% could have NASH. Excess body fat, especially in the midsection, increases risk for NAFLD. Additional causes of NAFLD include chronically high blood sugar levels

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Meet Micronutrients: Zinc

What Does It Do? Zinc strengthens your immune system and helps it fight off bacteria and viruses. Your body also uses zinc to build DNA and proteins. You even need zinc for fully-functional senses of taste and smell! How Much Do I Need? Most adults need between 8 and 11 milligrams of zinc per day.

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The Perfect Salad for Summer

Instructions. Make the dressing by mixing the yogurt, vinegar, milk, and seasonings. Whisk smooth in a bowl with a whip then chill in a serving cup. Place the greens on a large plater or platter. Top verh the edible flowers, strawberries, almonds, and tomatoes. Cover and keep chilled until ready to serve.

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The 12 Types of Lettuce

Grill (romaine, kale, butter lettuce) Braise in slow-cooked recipes instead of cabbage (romaine or kale) Use instead of crackers and top with nut butter, hummus, or chicken salad. Chop and add to spring rolls. Add chopped lettuce to rice or noodle bowls. …

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Who is Most Vulnerable in the Obesity Epidemic

Currently, the CDC and the Department of Health and Human Services show that 42.4% of US adults as obese. This is up from the previous rate of 30.5% in 2000. The prevalence of obesity has increased by nearly 40% over 20 years and severe obesity has practically doubled, according to Professor Tucker. He advises public health officials and health

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Wine Spritz for Summer!

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking.

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Nonalcoholic Fatty Liver Disease: Diagnosis and Treatment

A lower-calorie DASH-style plan (originally designed to lower high blood pressure, DASH also helps promote weight loss) that includes at least 9 daily servings of fruit and vegetables, whole grains, and low-fat dairy. It is also low in saturated fat and refined grains. Higher protein/lower carbohydrate plans with 30% protein, 40% carbohydrate

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Chicken Garlic Ginger Pot

Add olive oil to a large Dutch oven pan and heat to medium. Add the ginger and saute briefly. Add the chicken thighs pieces and allow to brown slightly. Add the garlic and rice and saute for a minute, stirring often. Add the broth. Cover and lower heat. Cook at a simmer until the rice is almost done about 20 minutes.

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Plant-Based Yogurt from A to Z

Sugar content- Plain yogurt will have the least added sugar. Look for yogurt with 6 grams of added sugar or less per serving in flavored varieties. Protein- Aim for a minimum of 5 grams or more per serving. Add protein powder, nuts or seeds to increase protein. Calcium- Ideally there should be 180 mg or more per serving.

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Recipe: Seared Spicy Chicken with Beans and Corn Salad

Place the chicken on a greased baking sheet and top with chili powder. Also place the green beans and corn on the baking sheet. Roast together 20 minutes or until the chicken is done. Stir the beans and turn the corn. Cut the corn off the cob. Place the beans and corn together in a bowl. Top with a little more chili powder and lime.

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Kale Chicken Caesar

Bake the chicken thighs on a flat tray for 20 minutes at 400 degrees until done (no longer raw in the center). Bake the French bread on a pan in the same oven as the chicken. Bake until it is toasted, about 10 minutes. Cut the kale in bite-size pieces. Rinse under cold water in a colander.

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Pot Roast With LOTS of Veggies

Instructions. Heat a Dutch oven pan over medium heat on the stove. Sear the meat so it is brown on all sides. Remove from pan. Add the veggies and allow it to brown. Add the beef back in. Top with water or broth. Cover the roast and bake covered for 3-4 hours or until tender. Skim off the excess fat. Serve the meat with the veggies.

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