Posts for: May, 2017
Fruits and vegetables taste the best—and cost the least—when they are in season. Spring, summer, and fall all offer waves of delicious in-season produce. Make it your mission to hit the farmers markets, or even just your grocery store, to take advantage of tasty, healthy savings.
But what happens when you’re up to your eyeballs in Swiss chard? How much kale can you expect your family to eat in one week? And it’s great all that broccoli only cost a dollar, but now what are you going to do with it? Try these tips to get the most out of your food. After all, that package of strawberries does you no good if it ends up in the garbage can.
Think Outside the Oven: When the weather is nice enough for a bountiful produce section, chances are it’s nice enough to grill! Grilling is a great way to infuse otherwise boring vegetables with a bit more flavor and interest. Experiment with grill baskets or kebabs and pair a host of grilled veggies with some grilled chicken for the ultimate healthy meal from the grill.
Sauce What’s in Season: Especially good for picky eaters, chopping and dicing vegetables and sneaking them into your favorite pasta sauce is a great way to use a lot of your fresh produce. Also try adding them as a layer or two in your signature lasagna recipe.
Freeze It: Not all fruits and veggies freeze well, but the ones that do—like hearty green vegetables and fruits like apples and strawberries—can be enjoyed year-round. Save money later on by using your frozen food in the winter months, when prices increase and produce selection decreases.
Sip More Smoothies: Another great use for your stock of frozen produce, smoothies are a great solution to an overflowing fridge or freezer. Splash some almond milk in a blender, add whatever you have on hand, from kale to kiwi, and enjoy the best way to drink your vitamins.
Start a Harvest Table: Talk to your church, community center, or schools about setting up a “Harvest Table.” Perhaps your garden is chock full of zucchini, while someone else was blessed with more tomatoes than one family could ever eat. Share the wealth by establishing a place to leave and take produce as it comes in season.
For more ways to incorporate seasonal fruits and vegetables in an acid-reflux-friendly diet, try these recipes!
Nothing ruins a block party, backyard BBQ, or Fourth of July cookout like accidental food poisoning. When the weather is warmer, it’s natural to want to get out and enjoy it as often as possible, but this can often mean dangerous consequences when it comes to food. Read these tips and have a happier, healthier summer!
1. Limit Sun Exposure: Too much sun is not good for you, and it’s not good for your food, either. Two hours is the maximum amount of time food should be sitting out—half that time if the temperature is above 90 degrees Fahrenheit. Bacteria thrive when food sits out in the warm summer sun. Don’t let your potato salad become a petri dish. Keep time limits on sun exposure.
2. Keep Chilled: Separate coolers, lots of ice. Your car can quickly become way too hot for foods that are stored there without protection. Keep your food in coolers with plenty of ice. Even better if you can use a number of smaller coolers to prevent cross-contamination.
3. Never Mix, Never Worry: Raw meat stays solitary! Don’t let raw foods like chicken or ground beef anywhere near their cooked counterparts. It takes just a minuscule amount of exposure to contaminate your food and ruin your day—or longer—with food poisoning.
4. Grill Like a Pro: There’s nothing better than burgers on the grill—unless you count safely prepared burgers on the grill. Undercooked meat can be as dangerous as raw meat. Cook burgers, chicken, and shrimp thoroughly. You don’t have to burn foods to a crisp, but do make sure that they are done well, if not “well done.”
5. Wash your hands. Always. This is perhaps the single most important tip for your best health. Wash your hands. Before handling food, after handling food, and before eating food. Always wash your hands, even if it's not handy. In a pinch, try hand sanitizer or wipes, but nothing beats good old soap and hot water.
Foodborne illnesses that were once deadly have been given the slip in recent history, thanks to modern refrigeration and a better understanding of bacteria. But when you bring food outside or don’t prepare it properly, food poisoning can occur even today. Stay alert and follow these tips to have fun in the sun without having to worry about picnic poisoning.
Constipation is like a leaky roof: you only remember it’s a problem when it rains. And so often in the case of constipation, we only think about it when we are experiencing it. Fortunately, there are a lot of things we can do to stay regular and avoid the discomfort of constipation—it’s as easy as planning your next meal.
Constipation becomes more of an issue as you age. It can also happen when you’re on certain medications, are dehydrated, or don’t get enough exercise. In addition to drinking plenty of water and staying active, try to incorporate a healthy amount of fiber in your diet. And if you think that means loading up on whole grains, think again! There are a lot of surprisingly tasty foods that will put you on the path to regularity.
1. Beans, especially black and Lima: Beans pack an amazing fiber punch and are especially filling. Sneak them into your favorite stews or other hearty recipes for a fiber-fueled meal.
2. Artichokes: With about 10 grams of fiber for each cooked artichoke, this is the leader in fiber content among vegetables. Great on veggie pizzas or on their own, drizzled with a little olive oil and garlic, artichokes add a sophisticated flair to your fiber routine.
3. Avocados: There isn’t much an avocado can’t do; in addition to being loaded with nutrients and healthy fats, the avocado shines when it comes to fiber content. Avocados can make any meal better.
4. Whole-wheat pasta: Pasta addicts rejoice. You can enjoy your favorite pasta dishes and boost your fiber intake when you swap regular pasta for whole wheat. Feel free to “ease in” to the transition by replacing half the pasta with healthier whole wheat and increasing each time you make the dish.
5. Berries, especially blackberries and raspberries: For a high fiber dessert, use plenty of blackberries and raspberries. Antioxidants and fiber abound in these guys and make a sweet finish to your favorite meals.
Staying regular doesn’t necessarily have to mean dramatic lifestyle changes like giving up your favorite foods or starting medication. Simply add more fiber to your meals and start seeing better results sooner.
For more information on constipation and other treatments to try, visit: http://www.giassoc.org/constipation-in-adults.html.