Tag: healthy

Health

Healthy Holidays Photo a Day Challenge

Posted on by mghdiabeteseducation

Join us for a healthy holidays themed photo a day challenge starting November 27!

PhotoADay

 

How to play:  Take a photo each day of the challenge, using the prompt for that day as inspiration.  Post your photo on Instagram, Twitter or Facebook (or all three!) with the hashtag #DSMEHealthyHoliday.  Follow along on our  Instagram page for healthy holiday tips.

Daily Prompts:

Gratitude
What does gratitude look like for you?

Colors
Post a picture of something colorful you saw today.

Evergreen
Go outside sometime today and take a picture of an evergreen (or anything green).

Prioritize
What is most important to you during the holidays?

This makes me happy
What makes you happy during the holidays?

Relax
The holidays can be stressful. What’s something you do to relax?

Healthy Swap
What’s something you do to make a recipe healthier?

Exercise
There’s always so much to do during the holidays.  How do you fit in exercise?

Breathe
When you’re feeling overwhelmed, stop and take a breath.  What does that look like?

Peace
What does peace look like to you?

Hydrate
Enjoy your holiday drinks, but don’t forget water! How do you remember to drink water through the day?

Moderation
The holidays are full of treats and feasts. How do you practice moderation?

Decorating
Share how you incorporate physical activity in your holiday decorating.

Sports
Do you enjoy winter sports? Share an outdoor activity you did today.

Unplug
Power down your devices for at least an hour today. Show us what you did!

Light
How is light used in your holiday celebrations?

Minimize
Trying to do EVERYTHING is a big source of stress. Show us how you keep your “to do” list from becoming too overwhelming.

Sleep
Getting enough enough sleep helps keep the immune system healthy which can protect against colds and flu.  How do you make sure you get in your 8 hours of sleep during the holidays?

Something I enjoy
What do you enjoy most about the holidays?

Mindfulness
How do you practice mindfulness during the holidays?

Fun and Games
Fun activities with friends/loved ones can help reduce stress. What did you do today?

Fresh
Post a picture of something new or fresh you saw or did today.

Anything you like
Wildcard! Post a picture of anything holiday related today

Acts of Kindness
Small things mean a lot. Share an act of kindness you experienced today.

Healthy treats
Do you have a go-to healthy holiday treat? Show us!

Cranberry
Cranberries are a good source of vitamin C. Show us how you use cranberries in your holiday meals.  Or, take a picture of something cranberry colored.

Positive vibes
How do you stay positive in times of stress?

Memories
The holidays can be difficult for some. Post a picture of something that brings back a happy memory.

Tradition
What are some holiday traditions in your family?

Community
How does your community come together for the holidays?

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recipes

Soybean Hummus

Posted on by mghdiabeteseducation

Have healthy snacks on hand for this weekend’s big game with this quick and easy hummus recipe from the Be Fit Program.  Serve with vegetables or whole wheat pita.

Ingredients:
1 cup shelled, frozen edamame (soybeans)
3 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon kosher salt
1 garlic clove, minced
dash of Tabasco (or more, to taste)
2 tablespoons chopped flat-leaf parsley

Directions:
Place edamame in a small saucepan with water.  Bring to a boil, reduce heat and simmer for 10 minutes (or until beans are tender). Drain.

In a food processor or blender, combine edamame with olive oil, juice, salt, garlic, Tabasco, and parsley. Puree until smooth.

Yield: 9 servings ( Serving size ~ 2 tablespoons)

Nutrition Information Per Serving:
Calories: 65 • Protein: 2g • Carbohydrate: 2g
Fiber: 1g • Fat: 5g • Sat Fat: 1g • Sodium: 270mg

Recipe adapted from Cooking Light
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Health, Nutrition

Is Organic Produce Healthier?

Posted on by mghdiabeteseducation

By Lauren Beth Cohen
Dietetic Intern

A lot of confidence is put in the word organic. When playing the word-association game, you might hear things like: health, nutrition, clean, natural, expensive, and safe. But is that always the case? Before we fully answer this question (spoiler alert: the short answer no), we should breakdown what “organic” actually means.

The United States Department of Agriculture (USDA) certifies and labels certain foods as organic if they are produced “using methods that preserve the environment and avoid most synthetic materials, such as pesticides and antibiotics.” Pesticides and antibiotics are used to extend shelf life in the grocery store, reduce plant spoilage and mutation, and prevent illness in livestock. They are GRAS, or Generally Recognized As Safe to consume by the Food and Drug Administration (FDA).

So, should you eat it? Well, the choice is yours.

Not a lot is known about the how these pesticides and antibiotics affect the human body. What we do know is that organic can be a great option, but is not always essential.

In an attempt to help you save some cash and become a more savvy shopper, let’s introduce you to the “dirty dozen.” These foods, tested by the Environmental Working Group (EWG), show a higher amount of pesticides than average and, if given the option, should be purchased organic. They include: apples, peaches, nectarines, strawberries, grapes, celery, spinach/kale/collard greens, sweet bell & hot peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes.

Next time you head to the grocery store, go in armed with some of these helpful tips:

  • Buy organic for the “Dirty Dozen” and conventional for the “Clean Fifteen,” which includes; avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.
  • Prioritize buying local over organic. Often times, local farmers are producing products in an organic fashion but can’t afford the accreditation. Support your local farms!
  • Check the country of origin. The United States only imports certified organic foods from Canada, EU, India, Israel, Japan, New Zealand, Korea, and Switzerland. Any other country with “organic” on the label may be a trick to get you to spend more!
  • Milk and seafood do not need to be purchased organic.
  • Remember: A cookie is a cookie. Even if it’s 100% natural and organic – it doesn’t make it a magically healthy cookie.
(Post content reviewed by MGH Department of Nutrition and Food Services)
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Health

Healthy Tips for Managing Holiday Stress

Posted on by mghdiabeteseducation

The holidays are a time of fun and excitement, but they can also be a time of added stress.

While stress is a normal part of life, it can have an impact on diabetes management. Stress hormones can raise blood sugar, and prolonged stress weakens the immune system and interferes with healthy self-care routines.

Stay healthy and enjoy the season with these techniques for managing holiday stress:

  • Prioritize – A common cause of holiday stress is trying to do too much at once. Focus on those things that are most important to you, and don’t be afraid to say “no” to taking on new commitments.
  • Take “time out” (Find a distraction) – Take a break and do something to clear your mind. Spend time with or call friends. Engage in some other activity you enjoy (like a favorite hobby).
  • Get Moving – Exercise is a known stress reducer, and sticking with your regular fitness routine can help with maintaining good blood sugar control. Small steps make a difference! Go for a walk, put on a yoga video or dance to a song on the radio.
  • Relax – Mind-body activities like meditation, deep breathing or positive visualizations elicit the relaxation response, the body’s built-in counter to the stress response.

Losing or maintaining a healthy weight is another source of stress for many during the holidays. The added pressures of the holidays can also contribute to emotional or stress eating (eating for reasons other than hunger). Signs of stress eating can be turning to comfort food after a difficult day, or mindlessly munching on snacks to burn off nervous energy. The downside is many comfort foods are high in sugar (which can raise blood sugar), fat, and calories. Distracted snacking makes it easy to take in more calories than expected. Consider preparing some healthy snacks to have accessible.

The techniques above can help with coping with stress eating as well, but if you’re still craving a crunchy snack or Mom’s Mac and Cheese go ahead and have some – just do so mindfully. Keep track of portion size, and eat slowly so you can really enjoy the food’s taste and texture.

It’s not possible to avoid all stress completely, but one final thing to remember is the holiday season (and the stress that comes along with it) is temporary. Slow down and enjoy the best the season has to offer. If you’re still feeling overwhelmed or think you might be experiencing diabetes burnout, talk to your health care provider or a diabetes educator.

(Post content reviewed by the Benson-Henry Institute for Mind Body Medicine)
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Nutrition

All About (Cooking) Oil

Posted on by mghdiabeteseducation

The last time you went to the supermarket, did you happen to notice all the different types of cooking oils on the shelf?  There’re the old standbys olive and canola oils, but you may also encounter things like walnut, sesame and even avocado oils.  All cooking oils are a type of fat made from plant sources (typically nuts and seeds), and many are the heart healthy mono- and polyunsaturated types which may help raise “good” cholesterol; especially when substituted for butter.  We all need some fat in the diet to help build and maintain cells and absorb certain vitamins.  Plus, fat adds flavor and texture to food and baked goods.  Specialty and gourmet oils can even add their own distinct flavor to your dishes.

When deciding what type of oil to use when cooking, the most important thing to be aware of is the smoke point:  the temperature at which heated oil starts to smoke.  Heating oil beyond this point will cause it to break down and leave an unpleasant flavor in your food.  (Not to mention a good chance the oil will catch fire!)  The smoke point is different for each type of oil, making some better choices than others for certain cooking methods.

If your holiday menu includes fried foods (like latkes), an oil with a high smoke point like canola or corn oil is best.  Canola oil can even be used as a substitute for butter or margarine in some recipes; its neutral flavor won’t affect the taste of the finished dish.  Oils with a lower smoke point, such as some types of sesame or walnut oil, are better suited to use as a condiment to add flavor to finished dishes or cooking at a lower heat.  Olive oil, a main feature in the Mediterranean Diet high in heart-healthy monounsaturated fatty acids, falls somewhere in the middle.  Extra virgin olive oil can be used in baking or sautéing foods at medium heat, but its distinct flavor is also well suited to dressings and sauces (or even drizzling right on steamed veggies).

Whichever type of oil you choose, it will stay fresh if stored in a tightly closed container away from heat and light.  It’s also good to keep in mind that all fats, even heart-healthy olive oil, are high in calories.  At nine calories per gram and about 100-120 per tablespoon, those calories can add up quickly!  Paying attention to portion size can help prevent holiday weight gain.  And as always, include a variety of fruits and veggies; whole grains; lean meat, fish and poultry; and low fat dairy in your meal plan.

Wishing you a happy holiday season!

(Post content reviewed by MGH Department of Nutrition)
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Nutrition

Eat the Five Color Groups

Posted on by mghdiabeteseducation

Photo Credit: Gabriel Del castilloSummer is almost here, bringing an abundance of colorful fruits and veggies to your local grocery store and farmer’s market.  The USDA recommends eating a variety of fruits and vegetables; variety usually refers to the types of fruits and veggies you eat, but you can also think of it as different colors.   Fruits and vegetables are good sources of a number of vitamins and minerals, as well as compounds called “phytochemicals” that can help protect against things like heart disease, high blood pressure and some cancers.  Filling your plate with a variety of colors is the best way to get a wide range of range of these nutrients in your diet.  Here’s a quick snapshot of the phytochemicals and health benefits of each color group:  

Red—The tomato’s bright red color comes from lycopene, an antioxidant that may help promote heart health and protect against some cancers (watermelon and grapefruit also good sources of lycopene).  Red fruits and veggies like raspberries, cranberries, red peppers and beets are good sources of anthocyanins, an antioxidant that may also help protect against cancer as well as maintain healthy vision. 

Orange/Yellow— Vitamin A is an important nutrient for maintaining healthy skin and eyes, and fighting infection.  Fruits and vegetables in this group get their bright color from beta-carotene, a nutrient the body uses to make Vitamin A.  Carrots are great sources of beta-carotene, as are apricots, sweet potatoes, mangos and squash. 

Green—These fruits and veggies are good sources of lutein, an antioxidant that promotes healthy vision and may help protect against cardiovascular disease.  Broccoli, kiwi, avocados and dark leafy greens like spinach and kale are good choices from this group. 

Blue/Purple—Also good sources of anthocyanins, fruits and veggies in this group may help with memory and protect against cancer.  Look for blueberries, blackberries, raisins and eggplant. 

White/Brown—Members of this color group, especially onions and garlic, contain properties that may help lower blood pressure and protect against cancer.  Some other good choices from this group include cauliflower, mushrooms and bananas.

(Post content reviewed by MGH Nutrition Department. Photo Credit: Gabriel Del castillo)

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Nutrition, recipes

Easy Summer Salad

Posted on by mghdiabeteseducation

 Spices and measuring spoonsA light crisp salad can be the perfect meal on a hot summer day.  This healthy, modern take on a classic summer lunch is courtesy of MGH’s Nutrition & Food Services Department 

Chicken Cilantro Salad

Ingredients:
2-4 oz cooked chicken breasts, shredded or cubed
2 tablespoons almonds, slivered
1 garlic clove, minced
2 teaspoons jalapeño peppers
1 tablespoon fresh cilantro (if fresh is not available, 1 teaspoon of dried can be substituted)
¼ cup light sour cream
¼ cup yogurt, plain, fat free
½ cup roasted red peppers, diced
Salt and pepper to taste (1/4 tsp is used to calculate the sodium content of the recipe)

Instructions:
Use leftover chicken or cook chicken ahead of time and chill thoroughly before serving. Pull chicken apart using hands or dice into small cubes. Mix all ingredients, except chicken, and combine well. Add chicken to mixture and stir to combine. Serve on 100% whole wheat bread, lettuce cups or a bed of mixed spring greens (also known as mesclun greens).
Yield: 16 ounces (4 servings)

NUTRITION INFORMATION PER SERVING:
CALORIES: 174
PROTEIN: 21g
SODIUM: 273mg
CARBOHYDRATE: 6g
FIBER: 2g
FAT: 7.5g Sat Fat: 1.5g

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