Easy Tips for a Healthy 2016

Life is short... so why not be happy? Make 2016 your best year yet.

It can be easy, in the wake and wash of time, to forget how to be happy. It often seems that we have too many priorities that don’t play well with our own well-being, and we ignore our physical and emotional needs to our own detriment. But as the new year opens, there are a few small things we can do to make sure we’re getting the most out of 2016. For a healthy, more rewarding life, think about some of these ideas and how they could improve your year.

 

Learn when to let go.

If you are like me, you sometimes ove-ranalyze things and hang on to them much longer than you need to. I want to stop doing that and find the right time to remove something from my thoughts. Remember that holding grudges and bearing ill will towards other people really doesn’t do anything—not for them, and certainly not for you. You can’t change other people and many situations are simply going to be outside your control. And that’s okay. If you find yourself becoming worked up about something that isn’t worth your energy, try focusing that energy on something positive: learn a new skill, write it down and throw it away, or engage in a creative outlet you enjoy. Just get it out!

 

Do more with your day.

As much as I hate to admit getting up early is a key to success, it is. To get the most out of the year, start with each day! Get up early and give yourself time to do chores, relax, read, or eat a good breakfast before you head out the door. Instead of lounging on the couch after work, do a bit of volunteering. You’ll have more time to get things done and you’ll feel less stressed about doing them.

 

Make time for the people and activities you love.

I need a lot of time to myself to feel energized, so I always try to schedule time to hang out with me (I’m very good company). I take myself to a movie or dinner or just relax and do other things I like to do, like read or cook a big meal. Those things might not be right for you, but think about what things make you feel energized and happy. Is it hiking? Is it video games? Whatever you like to do, leave yourself time to do them every week. It’s even better if you bring a loved one along or plan a time to catch up.

 

Eat real food.

There’s something tremendously rewarding about eating a meal you cooked yourself. Make a concerted effort this year to eat well. I don’t mean you need to cut out all junk food forever or force yourself to eat only Swiss chard, but stepping up your nutrition game and eating better will make you feel better. I could never give up my crispy Pop Chips, but I will supplement them with a side of garlicky spinach!

Want To Live a Little Longer? Eating Spicy Food Could Be the Answer!

If you like spicy foods and you know it, clap your hands!

If you like spicy foods and you know it, clap your hands!

If you like spicy foods and you know it then you might just want to know that

Eating spicy foods can help you stay alive! 

OK, so maybe the song was a bad choice... but it was worth a shot, right? 

Over the years, spicy foods are one of the things I've come to love more and more. I find myself sprinkling on a little cayenne here and there, just to give my meals a little extra kick.

If you also love spicy food, then here's a(nother) reason to keep on loving them, other than the flavor, of course: spicy foods might help keep you alive longer--or at least it seems that way, according to a study published by the Chinese Academy of Medical Sciences. 

The study looked at 487, 375 participants, whose medical data was on file in the China Kadoorie Biobank. The participants were between 30 and 79 years old between 2004 and 2008, when the data was collected. By the time of a median check up of those people 7.2 years later, there had been 20,224 deaths.

The researchers found that the people whose diets contained more spicy foods had a lower chance of death. Specifically, people who ate spicy food 1 or 2 days a week had a 10% lower chance, while people who consumed spicy food 6 or 7 days a week had a 14% lower chance of death. 

The consumption of chilies was especially helpful, as they are not only rich in capsaicin, which makes them spicy, as well as vitamin C and other valuable nutrients. The effect was similar in both men and women, although the chance of death was lower in those that did not consume alcohol.

The study also found that regular consumption of spicy foods was linked to a reduced rick of cancer as well as heart and respiratory diseases, and diabetes. This association was greater in women than in men.

The authors are urging more research in this area. So far, they only have a link between spicy foods and reduced risk of death, but do not understand any cause or effect. It could be that chilies and other spicy foods have a direct impact on human health, or they could simply be indicative of other, generally healthier dietary or lifestyle habits. It doesn’t seem like spicy foods are making people live shorter lives though, which is good news for people who prefer their meals with a little extra kick.

So, if you needed an excuse to add a little extra sriracha to your ramen or chili pepper sauce to your eggs, this could be good news for you :) But we'll all have to stay tuned for the finer details once additional research is conducted.

Picky Eating Can Lead to Problems for Children

Having trouble getting kids to eat their greens? You're not alone!
Image: Shutterstock

Conventional wisdom tells us that children are picky eaters. They don’t like vegetables, or they hate specific green foods or things that look or sound "gross." This conventional wisdom also states that this is a phase, and that it will end. It’s just how kids are. 

I know this to be largely true; I was one of those picky eaters as a child, as was my brother (to a much larger degree than me). I mostly liked fruit, so much so that I told my mom I wanted to become a "fruititarian." She said no. My brother liked only plain things, like hamburgers with only meat and bun or "spaghetti" with no sauce--just noodles.

Here's a sample list of what I didn't like as a child:

• Tomatoes
• Carrots (these were on-again off-again)
• Mushrooms
• Pork
• Apple juice
• Grape juice
• Milk
• Fish (of any kind)
• Corn off the cob (but on the cob was fine, apparently)
• Onions
• Chunky bits of salsa or spaghetti sauce (but the juice part was fine)

Today, the only item solidly on that list still is mushrooms. I'm still not a huge fan of apple juice, pork, or fish, but I'll eat them in moderation.

Picky eating is hardly a rare problem, according to researchers at Duke University Medical Center. It's actually quite common among kids aged 2 to 6, but it can have some severe consequences. Twenty percent of children in this range qualified as selective eaters, while 18% were moderately picky, and 3% were severely selective. The differences between these categories can be hard to explain, but at the most severe end, children were such selective eaters that they couldn’t eat with others. 

Everyone knows somebody who would only eat hot dogs or something as a child; those kids were like severely selective. I'd say at least for a few years, my brother fit into this category (and maybe still does - today he is a vegan, but at least he's now selecting foods that give him nutritional value!).

Moderate or severely picky eaters showed symptoms of anxiety and other mental conditions, including a stronger predisposition towards depression and social anxiety. This is not to mention the obvious physical health problems that can be caused by too selective of a diet. On top of all of this, selective eating can strain the parent-child relationship, which can potentially damage the relationship later in life as well.

The problem is figuring out how to intervene and get kids to eat a wider variety of foods. Kids can have a number of reasons for being picky eaters, such as being hypersensitive to taste, or having had a negative experience with a specific type of food that makes them afraid to try new things. In any case, expressing this can be difficult or even impossible for children, so many are treated as if they’re just misbehaving, and begin to associate certain foods with punishment,.

On the plus side, being a picky eater can be a sign that something is wrong, which allows parents to seek help from their doctors before things get out of hand.

Zucchini for Days: What To Do When You’ve Got a Ton of Zucchini

What can you do when you have too much zucchini? A whole lot, it turns out!
Image: Shutterstock

So. I have a teeny problem. Well, okay… a great big problem. You see, this year, I started my first in-earnest gardening season. I have three raised beds, and I’ve filled them all with what I hope will be delicious homegrown fruits and veggies. I’ve got beets, chard, onion, beans, peas, strawberries, raspberries, artichokes, sweet potatoes, tomatoes, peppers, tomatillos, blueberries… and WAY TOO MUCH ZUCCHINI!

You see, when I first moved in to my new place, I saw an adorable little broad-leafed seedling poking up amongst the weeds in the raised beds. One I pulled everything else out, I took (what I thought was) a close look at the little guy. Then, I went to the store and looked for a similar plant to see if I could figure out what it was. The answer, or so I thought: cucumber. I even found an old cucumber plant care tag in the soil.

“Perfect,” I thought. “I love cucumber! You know what else I love? Zucchini. Oh, look, I’ll buy this adorable zucchini plant to go with my cucumbers!” So I did. I planted the zucchini I bought and started caring in earnest for the rogue cucumber plant in the garden. Pretty soon, a second plant popped up. “Yay!” I thought. “More cucumbers! I’ll learn how to make pickles!”

This is where my problems started. You see, I had no idea how quickly both cucumber and zucchini plants go from tiny and adorable to taking up your entire garden. Lacking foresight, I planted lots of other things near the plants. When it became obvious the three large plants were too close to each other, I moved the zucchini over to the other bed. “Phew,” I thought. “Crisis averted!”

Then the blossoms started. They are so bright, enormous, and stunning when they bloom in the morning. But something wasn’t quite right. The cucumber plant was getting way bigger than it should have, and the cucumbers were looking rather large… and zucchini-like. Too zucchini-like.

And now you’ve guessed it – the “cucumber” plants are not cucumbers at all. They are also zucchini plants. And the problem with zucchini, besides how much space they take up? It’s how much zucchini just one plant will produce (especially in fertile soil). I’ve got at least 15 blossoms on each of the plants, and more pop up every day. That’s a heck of a lot of zucchini for three people to eat.

So, now I’ve been on the lookout for ideas on what to do with zucchini. Of course, I plan to freeze some, as well as give a lot of it to neighbors and coworkers—but I’m sure we’ll still have a ton of it all summer long.

Here are some of my favorite ideas for using up excess zucchini – just in case any of you have my same problem or just happen to love zucchini!

• Blueberry Zucchini Muffins:
• http://cookingalamel.com/2012/09/blueberry-zucchini-muffins.html
• Spicy Zucchini Frittata:
• http://www.wholeliving.com/180971/spicy-zucchini-frittata
• Zucchini Summer Skillet:
• http://www.howsweeteats.com/2013/07/zucchini-summer-skillet-with-poached-eggs-garlic-brown-butter-baguettes/
• Zucchini Cornbread:
• http://www.bonappetit.com/recipe/zucchini-cornbread
• Zucchini Pizza Bites (this also works with eggplant!):
• http://www.skinnytaste.com/2010/07/zucchini-pizza-bites.html
• Ratatouille (I’ve always wanted to try this):
• http://smittenkitchen.com/blog/2007/07/rat-a-too-ee-for-you-ee/
• Zucchini Lasagna:
• http://www.chow.com/recipes/30280-noodleless-zucchini-lasagna

Did you know you can also make some pretty rad desserts from zucchini? Check out these magnificent sounding zucchini desserts:

• Pineapple Zucchini Cake:
• http://tastykitchen.com/recipes/desserts/pineapple-zucchini-sheet-cake-with-cream-cheese-frosting/
• Zucchini Brownies:
• http://carpeseason.com/zucchini-brownies/
• Zucchini Bread:
• Regular: http://www.thekitchn.com/how-to-make-zucchini-bread-157748
• Double Chocolate: http://www.thekitchn.com/recipe-double-chocolate-zucchini-bread-recipes-from-the-kitchn-206460

Not seeing something you love? Check out some more options for zucchini at The Kitchn, one of my all-time favorite resources for recipes!

Essential Ingredients To Keep on Hand At Home

Eggs are incredibly versatile - a staple ingredient I always have on hand.
Image: Shutterstock

Cooking for yourself can be a fun, empowering, and educational experience. It’s important to learn how to nurture your body in healthy ways as an adult, but knowing where to start can be tricky. Here are some staples that can serve as the base of many easy-to-make dishes. Be sure to pick these up on your next trip to the market!

Eggs – Eggs can be added to anything and serve as an easy way to get protein in your diet. You can eat them for breakfast or dinner and add them to just about everything. A fried egg atop a hearty kale salad? I don’t mind if I do! A soft-boiled or hard-boiled egg for a daytime snack? Heavenly!

Cheese – Cheese is another essential item you can add to just about any dish or eat alone. It’s easy to make a snack with cheese if you just add crackers, veggies, apple or toasted bread for a meal. What’s your favorite type of cheese? I love sampling the gourmet cheese section at the store each week and trying new things.

Bacon – Bacon is another awesome ingredient that can be used in so many ways--just don't eat it ALL the time. You can put it in sandwiches, breakfast dishes, salads and pastas. You can utilize it in a multitude of ways or eat it alone. I love adding the Trader Joe’s Peppered Turkey Bacon to chopped Brussels sprouts for a spicy breakfast side.

Bananas – I may have a slight banana problem. I recently got braces, and my morning staple breakfast has become smoothies, which seem to always call for banana. My personal favorite is blending one banana, 2T cocoa powder, 2T almond butter, a handful of frozen blueberries, and 1.5 c almond milk for the perfect chocolaty start to the day!

Veggies – Although it’s hard to keep fresh veggies for very long, you can always pick up some frozen vegetables that can be added to a variety of dishes—I always do this with peas and corn. For fresh veggies, I usually have at least one leafy green on hand (kale or spinach, usually), carrots (they keep for quite some time), and onion (I prefer yellow or sweet—they’re so versatile!). Plus, even if the kale starts to turn before I can finish it, it’s easy to turn into some crunchy and delicious kale chips!

Tomatoes – Not only do they add a pop to your dish, but they are also a great accent and starting point for a base for any dish. You can use them for pastas, savory pies, or paired with a sandwich. And of course, the cherry or grape varieties are fabulous all on their own. Try to get tomatoes when they are in-season, however; the out-of-season tomatoes will be far less flavorful.

Which essential ingredients do you keep in your kitchen?

5 Ways Holidays at Home Can Hurt Your Health—and What To Do About It

Try to stay healthy during the holidays by eating in moderation and keeping up an exercise routine--even if it's light.
Image: Shutterstock

Copious amounts of home cooked food, an endless supply of alcohol, and all of your relatives together in one room might sound like a great time around the holidays, but sometimes it can be a bad thing. Despite the good eats and time off from work, holidays can really take a toll on our wellbeing for a variety of reasons.

Don’t get me wrong—I love spending time with my family, and the holidays are wonderful excuse to skip town and get down to see them. But going outside of my normal routine is hard because it’s so easy to miss out on the things that normally keep me healthy—like regular exercise and portion control. Here are some things to keep in mind to maintain your good health this holiday season.

• There are no gyms in sight. If mom’s cabin doesn’t have a treadmill, try weightless workouts to help improve balance, flexibility and core strength. Bring resistance bands, yoga DVDs and maybe a jump rope to help keep your fitness levels from dropping too sharply. I try to get exercise in first thing in the morning when on vacation, because otherwise I just get too busy doing other things. Like drinking eggnog…
• Every holiday meal is enough to feed a small village. The average American will consume over 3,000 calories at a traditional holiday dinner. It can be hard to resist the temptation of high-calorie food when it’s all sitting there on the table. Drink a lot of water, take it easy with the alcohol, and try to stock up on greens and lean proteins. Of course, it is the holidays, so don’t beat yourself up over having a slice of pie or some eggnog—just try to keep things in moderation.
• Don’t mindlessly graze on leftovers and snacks. It’s easy to munch when you have easy access to leftovers and are cozied up inside. Rather than chowing down on whatever crosses your path, try to schedule snacks ahead of time or keep a food journal so you are more aware of what you are eating. I tend to go to the fridge when I’m bored, which is a terrible habit because then I end up eating when I’m not even hungry.
• When traveling and spending all that family time, there is no alone time to decompress. Try to carve out some chunks of alone time, even if you need to wake up earlier than everyone else to get it. I try to schedule ample time between friend & family meet ups, or at least take 15-30 minutes at night to read a book and just be.
• You expect everything to go perfectly and your family to be perfect. Give up hope that all holiday events and gatherings will go as planned. You might think this is finally the time that everything will go right, but you need to realize it won’t. You can only control how you behave and react to others. So take some deep breaths and try to accept your loved ones with an open heart. No one’s family is perfect, which for me means that my dad will drive my sister crazy trying get things ready for dinner, my mom will try to help and will actually make things worse, and my brother and I will sit quietly in the other room while they all get frazzled. But then—this is how the holidays always seem to be, and that’s okay with me. I get to be with family, so I’m happy.

Fiber-Packed Foods to Eat

Artichokes are a great source of fiber.
Image: Shutterstock

Getting enough fiber is no joke. Besides enabling efficient bowel movements, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. But strangely enough, less than three percent of Americans are meeting the recommended fiber intake.

Fiber is something the body needs but can never actually digest. It comes in two varieties – soluble and insoluble – and most plant-based foods contain a mixture of the two. When you ingest soluble fiber, it turns into gel in the stomach and will slow down digestion, which lowers cholesterol and blood glucose. When your body is processing insoluble fiber, it remains unchanged all the way to the colon, making waste heavier and softer so it can run through the intestines. Neither is ever absorbed into the body.

So how much are we supposed to eat? It is recommend for men to under 50 to eat 38 grams of fiber each day and women to consume 25 grams. Adults over 50 need slightly less. So where can you find all this fiber?

Eat blackberries or other dark berries to get your fiber in!
Image: Shutterstock

Legumes and beans are a great source of fiber. Try split peas, lentils, black beans, or lima beans. Also, many vegetables contain a good amount of fiber. Try artichokes, broccoli and Brussels sprouts for about 5-10 grams of fiber per cup. Dark leafy greens, carrots, corn, potatoes with the skin on, and okra are also great vegetable options if you’re looking to incorporate more fiber into your diet. Many fruits also contain a lot of fiber, which can be most readily found in darker berries like raspberries and blackberries, along with avocados and, somewhat surprisingly, apples, pears, and oranges.

When most of us think fiber, we think grains. The highest packed grains with fiber are bran flakes, whole-wheat pasta, pearled barley and oatmeal with 4-7 grams each. Nutritionists often suggest avoiding refined grains such as white flower, white bread, white rice, and white pasta. Instead, replace these with more nutritious and fiber-packed whole grains for better results.

How do you plan on incorporating more fiber into your diet?