Do you count on beans for their health-promoting benefits? “Beans” actually refers to the whole legume family: chickpeas (gar-banzos), lentils, peanuts, and soybeans—as well as black, kidney, lima, navy, and pinto beans, and many others. Legumes are well known for their protein and fiber benefits, especially in meatless dishes. Count on them for phytoestrogens that
Do you ever get so busy with daily living that it seems easier to skip a meal than take the time to it one in? The irony is that meal skipping can make you less productive. Studies show that meal skipping often leads to losses in concentration, energy levels, and perhaps problem-solving skills. Meal skipping
Fiber is the broom that helps give your intestines a clean sweep. This plant substance multitasks, too. A fiber-rich diet helps protect you from colorectal cancer, heart disease, diabetes, constipation, hemorrhoids, and diverticulosis—and perhaps helps you keep a trimmer waistline. How much do you need? The daily advice is: men, 30 to 38 grams; women
Has physical activity become part of your daily life? Terrific! Ready to pick up your pace? A longer, more intense workout may offer more health benefits— if you’re active already (and if your doctor says it’s okay). Start gradually: perhaps walk faster or longer, or lift heavier weights. If you’re ready, try this to crank
Before you blame a flu bug for an upset stomach, consider that food-borne illness often starts at home. How can you avoid it? Frequent hand washing, proper cooking temperatures, and prompt refrigeration, for starters. Just as important is to keep food safe from cross contamination. Always separate raw meat, poultry, and seafood, which may harbor
Mild to hot, chili peppers are in high demand—and give food more than flavor. Flavorwise, chiles’ hot substance, capsaicin, stimulates pain receptors in your mouth. The more capsaicin, the hotter the chile. From mildest to hottest: anaheim pepper, then ancho or poblano peppers, then jalapeno or chipotle peppers, then serrano peppers, and then “hot” habaneros
Need to watch your salt intake? Are you one of the 39 percent of Americans who have high-normal or high blood pressure? Since high-salt eating is linked to high blood pressure, you’re smart to choose and prepare foods with less salt. But what if you like salty tastes? Then try to retrain your taste buds.
Do you eat fast food at least once a week? About a third of all consumers do. That’s okay sometimes, but many fast foods deliver a lot of calories and fat, yet they often come up short on vitamins, minerals, and fiber. The next time you head for the “fast-food lane,” try one of these
Ever feel that if you could just lose (or gain) a few pounds you would feel content, worthy, and in control? News lash: Body size can’t do that. And this “outside-in” approach to dieting instead may set you up for failure. Instead look at yourself from the inside out. Start today to care for the
Getting enough iron? If you’re female, maybe not! Yet, to feel energized, your body needs enough iron to carry oxygen to body cells where energy is made. To replace iron lost monthly in menstrual flow, women need more iron than men: 18 milligrams of iron daily for women (ages 19 to 50 years), compared to