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Avoid junk food like your health depends on it (which it does)

Sure, most people know what a healthy diet looks like. But truth be told, they don’t all follow it, leading to a myriad of health problems. Junk food, fast food, and highly processed items may be convenient and taste good, but they aren’t good for the body.

According to the national Centers for Disease Control and Prevention (CDC), the percentage of the adult population considered obese continues to rise. The latest figures show that 42 percent are obese, and obesity increases the risks of heart disease, stroke, type 2 diabetes, and certain types of cancer—all of which, the CDC points out, are largely preventable through diet and lifestyle.

Here are some expert tips a healthier diet:

  • Eat five or six small meals per day and aim for half your plate to be fruits and vegetables.
  • Consume no more than 2,000 mg per day of sodium. Purchase canned goods with no salt added, and cook without adding salt. Salt can be added at the table, but it can’t be removed once it’s an ingredient in the cooking.
  • Don’t drink your calories. Eliminate empty calories in sugar-sweetened beverages, coffee, and fruit juices.
  • Focus on fiber. Try for at least 25 grams per day for women and 38 grams for men. Great sources of fiber include oatmeal, beans, lentils, popcorn, and whole-grain bread.
  • Power up with protein by getting 0.8 grams per kilogram body weight. Consuming adequate protein is good for bone health, retaining muscle mass, and reducing cravings by keeping you full. Great protein sources include lean meat, poultry, eggs, seafood, beans, tofu, peas, lentils, nuts, and seeds.
  • Increase daily fruit and vegetable intake. They should be a staple because they contain fiber, antioxidants, and phytonutrients. The CDC reports only 9 percent and 12 percent of adults, respectively, eat the recommended daily supply of vegetables and fruit.
  • Limit your eating of highly processed food. Most of them have unhealthy ingredients. The National Institutes of Health reports people who eat the stuff consume more calories and gain more weight. Make snacks at home, so there’s more control over what goes into them.

In general, to get in the habit of eating healthier, make a list of planned meals and shop only for the ingredients needed to make them. And avoid grocery shopping while hungry.

 

Sources: Centers for Disease Control and Prevention (cdc.gov) and National Institutes of Health (nih.gov).

Food like this might taste good, but it isn’t good for the body.
srmedia by — May 18, 2022 in Food, People
Wine lovers can tout the grape with license plates

Wine fans might raise a glass to

Washington’s wineries in places like the Yakima Valley will be promoted with the help of specialized license plates for vehicles.

this: Washington is selling specialty automobile license plates that support the state’s wine industry.

Legislation sponsored by state Rep. Kelly Chambers of Puyallup and passed by the Legislature earlier this year calls for vehicle plates featuring a scenic landscape of Washington wine country.

The plates will cost $40. That money, plus the $30 renewal fee, will go to the state to help promote destination tourism, including wineries.

Chjambers said nearly 4,000 Washingtonians signed a petition in support of creating the specialty plate.

Here are some facts (from Washingtonwine.org) about Washington’s wine industry:

  • Number of licensed wineries: 1,050
  • National rank as wine producer in the United States: second./
  • Wine grape acreage: 60,000-plus acres.
  • Number of wine grape growers: 400.
  • Annual wine production: 17 million cases.
  • Varieties of wine produced: 80-plus.
  • Total annual in-state economic impact: $8 billion.
srmedia by — May 4, 2022 in Food, People
The Mediterranean way of healthy eating

The “Mediterranean diet” isn’t a specific diet, since the 18 countries surrounding the Mediterranean Sea each have their own dishes and recipes. But it is one of the most well-studied diets, not only for its effects on weight-loss, but also for its effects on cardiovascular disease, metabolic syndrome, diabetes, and other chronic diseases.

Because the Mediterranean diet consists of guidelines and not hard-and-fast rules, there are no excluded food groups, only recommendations for limiting certain foods — which makes it a sustainable way of eating.

The guidelines include:

  • Core foods to enjoy every day–whole grains, fruit, vegetables, beans, herbs, spices, nuts and seeds, and healthy fats such as olive oil.
  • Twice-weekly servings of fish and seafood.
  • Moderate portions of dairy food, eggs and poultry.
  • Infrequent servings of red meat, saturated fat, refined grain, sugar and sweets.
  • Small amounts of red wine (if desired).

And because of the high fiber and generous amounts of healthy fats (which are filling and satiating), hunger isn’t usually a challenge — another boost to the sustainability of this style of eating.

Embracing this diet/lifestyle also means understanding that meals are about more than just calories and nutrients; enjoying your food is important, too. You can do this by shopping for fresh ingredients, using natural ways to enhance flavors, spending time cooking with friends or family, and lingering at the table.

One final aspect of the Mediterranean diet that is frequently overlooked (or at least not emphasized) is the importance of regular, consistent physical activity to ensure heart health and a healthy weight. Walking is a big part of the culture in cities surrounding the Mediterranean Sea.

With 74 percent of Americans citing weight-loss as their number 1 health concern, it’s common to want a quick fix. But weight-loss is a complicated issue with many factors contributing to it, not just diet. Plus, research shows that slow, steady weight loss (one or two pounds per week) is the most successful in terms of keeping it off.

MultiCare Health System’s Center for Weight Loss and Wellness doesn’t advocate quick-fix or fad diets, skipping meals, meal replacements, and so on. Instead, the focus is on whole, fresh food and clean eating.

MultiCare said it helps clients get started on a path to healthy eating — and the Mediterranean diet is, arguably, a great place to start. To make it easy, keep your kitchen stocked with these staples:

  • Fresh fruit and vegetables (or frozen, with no added sugar, salt, sauces, etc.).
  • Canned or dried beans and chickpeas.
  • Olive oil.
  • Dried lentils.
  • Fish/seafood and poultry.
  • Low-fat/non-fat dairy products.
  • Quinoa.
  • Whole grains (wheat, oats, brown rice).
  • Nuts and seeds.
  • Canned tomatoes.
  • Dried spices (oregano, thyme, cumin, paprika, dried mint leaves).
  • Olives.
  • Vinegar.
  • Garlic.

Th

Seafood and fresh vegetables are on the list of food for the Mediterranean diet.
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en find recipes that include these ingredients.

 

OLIVE OIL REDUCES CHANCES OF SERIOUS ILLNESS

As reported in January by USA Today, olive oil—a staple of the Mediterranean diet—could lower a person’s risk of Alzheimer’s disease, cardiovascular disease, and cancer.

According to research published in the Journal of the American College of Cardiology, olive oil is full of healthy fats, nutrients and antioxidants. And during a study from 1990 to 2018 of a combined 91,000-plus U.S. women and men, the ones who consumed more than half a tablespoon of olive oil per day had 19 percent lower risk of all causes of death and cardiovascular (heart) disease compared to those who rarely or never ate olive oil. They also reduced, by 29 percent, their risk of death from Alzheimer’s and Parkinson’s disease, by 17 percent from cancer, and by 18 percent from respiratory disease.

The use of olive oil instead of margarine, butter, mayonnaise, and dairy fat had the most success at limiting all causes of death. But lower risks weren’t found when comparing olive oil to vegetable oils, indicating that vegetable and olive oil may have the same health benefits.

srmedia by — April 12, 2022 in Food, People
Good old chicken noodle hits the ‘soup spot’

There’s nothing quite as comforting as a pot of savory and delicious soup simmering on the stove. And having the right seasonal staples on hand means you’ll be well on your way to having piping-hot meals on the table quickly and hassle-free.

Keep your pantry and fridge stocked with essential ingredients like onions, carrots and celery, along with a collection of earthy, zesty spices and versatile, all-purpose seasonings. You’ll also need a rich and all-natural stock handy, such as Kitchen Basics Unsalted Chicken Stock. Simmered all day with chicken, vegetables and McCormick herbs and spices, this deeply flavored stock can bring a burst of savory warmth to countless dishes. It’s low on sodium so it’s a good-for-you start to many delicious meals beyond soup, like rice, sauces, and more.

Try this recipe for a hearty homemade chicken noodle soup loaded with tender veggies, chicken, egg noodles and robust flavor that puts this stock — aka “liquid gold” — front and center. All you need is 10 minutes of prep time and 20 minutes cooking on your stovetop.

Ingredients:

  • 2 tablespoons vegetable oil
  • 1 cup chopped yellow onion
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 2 tablespoons McCormick Garlic, Herb and Black Pepper and Sea Salt All Purpose Seasoning
  • 1/2 teaspoon McCormick Ground Turmeric
  • 1 pound boneless skinless chicken breast
  • 2 cartons (32 ounces each) Kitchen Basics Unsalted Chicken Stock
  • 2 cups uncooked medium egg noodles
  • 1/2 cup frozen peas

Instructions:

  1. Heat oil in large saucepan on medium heat until shimmering. Add onion, carrots and celery; cook and stir 3 minutes or until softened. Stir in seasoning and turmeric; cook 30 seconds until fragrant. Add chicken and stock. Bring to boil. Reduce heat; simmer, covered, 15 to 20 minutes until chicken is cooked through and tender.
  2. Transfer chicken to medium bowl; shred using two forks. Set aside. Stir noodles into broth, cook 6 minutes or until tender. Return shredded chicken to saucepan. Gently stir in peas. Sprinkle with parsley to serve, if desired.

 

Source: StatePoint Media

With the right ingredients and a dash of time, a hearty homemade chicken noodle soup is a snap to make.
srmedia by — March 24, 2022 in Food, People