Healthy Living for Life – Do You Need Some Healthy Eating Tips? (Full Version)

Healthy Living for Life – Do You Need Some Healthy Eating Tips? (Full Version)


– [Narrator] Living longer, living healthier,
living better than ever before. Welcome to Mountain Pacific’s Healthy Living for Life,
a weekly series that gives you the information, education, and expert insight you need to
become an active participant in today’s ever-changing health care climate. Here now is today’s program
host. – Eating healthy isn’t always easy. Good nutrition
leads to better health and weight loss, plus eating the right foods has many benefits to
your overall health that you might not even know about. Welcome to Healthy Living for
Life, a show dedicated to helping you do just that. I’m your host, Sara Medley. Today we
not only talk about the benefits of healthy eating, but also how to make it easy, convenient,
and affordable. Stay tuned. – Welcome back. More than two-thirds of Americans
are overweight or obese, often a result of poor eating habits. Helping you lose weight
is just one of the many benefits of a healthy diet. This morning, Teresa Hicks, a dietician
and certified diabetes educator, is here to talk about the many often unknown reasons
why eating healthy is good for you. Teresa, thanks so much for being here with us. – Thank you for having me. – So let’s start talking about healthy foods.
Give use some examples of healthy foods and why that’s important. – Well, there’s nutrition, of course is a
big topic. And so, even just answering that question we wanna think about what foods are
healthy but also the amount of that food, how often we eat that food, and why we eat
food. So nutrition, we want to put it always into the bigger picture. Some foods that have
a lot of research behind them, that have some known health benefits, are plant foods. There’s
very… There’s not many foods with more research behind them than plants, we know that plants
are incredibly healthy for us. And sometimes we just talk about fruits or vegetables, but
I like to open it up and make it a bigger topic and include really all plants. If we
think about beans, lentils, nuts, avocados, some of those other items that are plant foods,
whole grains, they all have many benefits. One of the reasons why, do you want me to
talk about why? – Absolutely. – Okay. My favorite thing about plants, is
plants have something called phytochemicals. And phyto is the Greek word for plant, and
then chemicals, so they are plant chemicals. And those chemicals help that plant grow and
be healthy in nature and survive in different environments. When we eat those foods, we
get those same, or some of those benefits from eating those plant chemicals. Things
that we know about, maybe like antioxidants, many people have heard about, but flavonoids,
carotenoids, some of these other health benefits. As well as vitamins and minerals and other
nutrients. So plants are a big part of eating healthy, including lots of plants in our diet.
Another kind of category of healthy foods are paying close attention to healthy fats.
So some of those healthy fats are… Many people have heard of omega three’s, those
are things found in fish oils, walnuts. Those are shown to be antiinflammatory and to have
health benefits for our heart and our overall system. As well as monounsaturated fats like
olive oil and nuts and things that we know from research done on the Mediterranean diet
that have a variety of health benefits and are associated with longevity, so a longer
life, but also health span. Not just living longer, but living healthier. – Can you talk about chronic conditions and
nutrition? So we read a lot about heart conditions and other problems, talk about the nutrition
aspect of helping us prevent heart conditions, for example. – Yeah that’s, that’s great. A lot of times
when we think about eating healthy with chronic disease, people wanna know about, you know,
what diet, what diet do I need for heart disease or diabetes, but what we really wanna think
about is how do we eat healthy to prevent those? And the diets really aren’t much different,
it’s just that we tend to not implement those diets until there’s a problem. But the same
things that work for someone to keep a healthy heart after they’ve had a chronic disease
helped prevent or delay that chronic disease. So the same general staples. Eating many plant
foods, focusing on healthy fats, getting plenty of fiber, paying attention, you know, trying
to decrease processed foods that have unwanted sugars and unhealthy fats. They’re… The
diets are very similar for preventing and also treating chronic conditions. – You know, you mentioned diabetes. What does
a healthy diet look like for someone who suffers from diabetes? – Yeah, that’s a great question. That’s a
question I hear a lot as a diabetes educator. So with diabetes, you know, first of all we
wanna remember that anyone with any chronic condition needs an individualized meal plan,
because you can give 100 people a different diet, and if they’ve got a chronic condition,
they’re gonna respond a little different. So a person with diabetes should meet with
their diabetes educator, their dietician, to come up with an individualized meal plan.
But generally speaking, again, the diabetes diet is the same diet I am on, without diabetes,
which is a general healthy diet. So with diabetes… Diabetes of course is diagnosed when you have
higher blood sugar than normal. So there’s some criteria that are set when your blood
sugar’s over this certain amount, then we say that a person has diabetes. Well, so that
means that we tend to focus on just blood sugar. But with diabetes, the number one complication,
the number one reason people die when they have diabetes, is actually heart attack and
stroke. So your blood pressure, your cholesterol, they are just as important as managing blood
sugar. And an easy way to remember that is the ABC’s of diabetes. So A stands for A1C,
which is average blood sugar. B is blood pressure, C is cholesterol. So eating healthy to maintain
all three of those puts a person at their lowest possible risk of having a complication
related to diabetes. – So in the few seconds that we have left,
let’s switch gears and talk about bone health. Can you give us a couple of examples of good
food for bone health? – Yes. So, the main ones we typically think
about of course are calcium and vitamin D. Vitamin D, many people are low in, so I would
recommend people get their levels checked as part of their annual blood draw. Vitamin
K, as well as some general nutrition. – Excellent. We’re gonna pause here for a
short break, and we will continue this conversation with Teresa after these messages by talking
about how to shop smarter and eat healthier without breaking the bank. Don’t go away. – Welcome back to Healthy Living for Life.
Teresa, thanks so much for staying with us. – Yeah, thanks for having me. – So let’s talk about unhealthy foods. Give
us some examples of what is really unhealthy. – Yeah, that’s a great question. So when we
talk about unhealthy foods, we wanna remember that there’s not a food you can’t ever have
again. Of course with eating healthy with having a chronic disease, it’s something we’re
doing for the rest of our lives, so there’s always going to be room for that special dessert,
that special family tradition that you have, but we’re thinking about frequency, right?
The day-to-day things are what really affects our health. And the day-to-day things we wanna
pay attention to that can really have long lasting harmful effects on our health but
also our immediate, the way we feel, our energy, our mood, our ability to concentrate, are
things like sugar, or just refined carbohydrates. So when I… You know, the thing that always
comes to mind of course, is sugar, sweet, and beverages. So soda or energy drinks, or
anything with, any drink with added sugar. Research is firm, is solid. Harmful, increased
risk for heart disease, diabetes, fatty liver disease, it also… More emerging research
that it also affects our mood and causes problems for people who have depression and some other
mental health issues. So concentrated sweets are something we definitely wanna have very
infrequently. And then sodium of course would be another one. Sodium is… When we have
sodium in our body, our kidney works to excrete sodium, right? But it can only excrete so
much, so if we have a diet high in sodium, it stays in our blood stream, and then our
body will try to dilute that sodium, and bring in fluids from our tissues. And when we have
a high concentration of water in our blood vessels, that’s causing pressure on our artery
walls. And that makes a lot of tension when can cause tears or agitation to the blood
vessel wall, making plaques and things easily build up. So sodium is something we also want
to be really aware of. And 70% of the sodium we get in the American diet comes from processed
foods. So any time we can choose a whole food, any time we can cook a food ourself instead
of buying something that’s prepackaged or frozen and heat up, we’re doing a tremendous
favor to our health. – And the sodium you’re talking about is what
we would call salt. – Yes, yeah. – And I remember being frustrated when I see
people going out to eat, and before they even taste their food, they’re salting it. So I’m
assuming that should be a no-no as well. – Absolutely, yeah. And the thing about salt
that I think is positive and interesting, is that we… Our taste buds can adapt to
more salt, and they can also adapt to less salt. So if you are a person who has been
eating a high sodium diet, a high salt diet, and that’s what you like because that’s what
you’re used to, understand that cutting back, it gets easier with time, and then there will
come a time when a food… When you’ll go back to maybe your old way or try a food you
used to like, it will not taste good, it will taste too salty. So, be patient with yourself.
You can cut back on sodium and then even enjoy that. – One reason I’ve heard people say it’s hard
to eat healthy is because healthy food is so expensive. So talk to us about that. Is
it really true that healthy foods are that much more expensive? – You know, you can eat healthy for a lot
less money. There are some tricks, and I feel like I am an expert on this because I have
two boys that are growing and eat so much food right now, that I have to really pay
attention to my food budget. One of the biggest tips I have for people when I talk about trying
to eat healthy and expand your budget, is utilize beans and lentils. They are a fantastic
protein source, a protein alternative, to meat. And meat, of course, is one of the most
expensive things we buy. So for some people, I’m from Eastern Montana, I know, I’m from
beef country, but meatless meals, even if that sounds too weird, you can stretch meat
by adding beans. So for example if I’m making tacos, it’s 50% beans and 50% meat, and I
just dramatically cut the cost of that meal. I’ve been able to stretch my meat because
nothing’s cheaper than beans and lentils. So that’s one tip. Another one is you know
when frozen food’s on sale, frozen vegetables are on sale, buy them, stock up because they’re
going to last. And then buying foods in bulk when you’re not paying for the brand name,
the advertising, the manufacturing, that’s another great way to cut costs. – You talked about meats, how about produce?
So are there tips, I’m assuming frozen, perhaps? – Yeah, so frozen is, you know, you can get
frozen on sale. And so, stocking up is probably the best way I think to save money on that.
Buying those… You know, there’s some bigger grocery stores that you can buy them in bulk
and they’re pretty cheap, so that’s another way to do it. And then finding things, buying
things when they’re on sale, which one way to do that is to increase your cooking flexibility.
So, you know, you don’t wanna necessarily go out and buy a bunch of food you’ve never
eaten before. But maybe one week, if brussel sprouts are on sale, you can challenge yourself
to try to cook brussel sprouts if you never have before. And the more you’re able to cook
and eat, the more you’re able to take advantage of foods that go on sale. – So, one of the things we see in the grocery
store in the few seconds we have left, is a lot of organic food. Is organic food really
better for us than non-organic? – Well there are some slight benefits to organic
food. There’s some less pesticides and slightly more nutrition. But if it’s between organic
and not produce, no question, non-organic is fantastic. – Thanks Teresa, for that great information.
We need to pause for another break, but coming up next, how to stick to healthy foods even
when you feel like you don’t have the time. Teresa has more tips for us right after this. – Welcome back to Healthy Living for Life,
thanks for staying with us. Sometimes we have the best intentions to eat healthier, but
our schedules time or even our energy levels get in the way. So we grab something quick,
and that usually means an unhealthy choice. Teresa Hicks is still with us. Thank you,
Teresa, for joining us. – I’m having a great time, thanks. – Talk to us about that convenient food, and
what can we do that’s quick and easy but still healthy? – Well, some of the… You know, some of the
foods that are quick and easy are foods like nuts, fruit, there’s even some easy prepared
meals, like you can buy lentils in a bag now where you can heat them up in 60 seconds.
There’s the little canned tuna take and go lunches. So there is a large variety of items
you can now take, in addition to those just ready-made natural things like nuts and fruit,
in fact, I ate that in the car for breakfast as I drove here today. – What about grab and go? So, you know, you’re
running errands and you’re really hungry, can you choose healthy? – Yeah, absolutely. So if you’re thinking
of you know, a drive through, is that what you’re thinking? – Yeah, I’m thinking a drive through. – Okay. So restaurants now, there’s usually
a couple items in each restaurant, right? They have that niche that they’re going for.
And so, you can find something, typically, at each restaurant. There’s Wendy’s, McDonald’s,
they’ve got salads, and some of them are pretty decent looking with some grilled chicken and
such on them. Chipotle has some fresh items. They’ve got the Panda Express with the fresh
items. And now days, you’ll even see that they have the calorie count, et cetera, right
there posted. So even if you’re trying to go through a drive through, you can typically
find a healthy choice at most restaurants now. – So what about you don’t have a lot of time?
You get home from work and you need to cook healthy, what could one do to be better prepared
so when you come home from work you are eating healthy but you’re not spending two hours
at it? – The best way is to be prepared, and for
someone like myself, that usually happens on a Sunday, right? I have to be… When I
have the time, I’m gonna cook, so that when I don’t have the time, I don’t have to. A
couple of things that you can do, whenever you cook a meal, if you’re able, freeze that
other half. It helps cut down on food waste, one, because the leftovers don’t always get
eaten. But if you freeze the other half of that meal for another meal, that’s gonna be
eaten. So you have some food in the freezer that are ready-to-go meals. When you cook
some of the staples like, say maybe you have brown rice or quinoa, cook enough for two
meals instead of one. Have things like hard boiled eggs ready to go. So it’s really more
preparing and prepping and having things handy, because just plan on having some meals where
you won’t have time, and what are you gonna do so you’re ready for those, you’re ready
for those times. – So, spices, some of us like spices. And
so are there any that are particularly beneficial for us that we might think about using? – I mean, all spices are great. So herbs and
spices, herbs are the leaves of plants. And like I talked about early, all plants have
these plant chemicals, these antioxidants, these amazing health benefits. They’re concentrated
little health components that you can add to your food. And then spices are the roots
or the seeds or the ground up things of plants, again with these plant compounds. So depending
on what food you cook, of course there’s different spices you’ll add or different herbs you’re
going to add, but they all have health benefits and they’re different, so that’s great. Of
course there’s some in the news more than others, like tumeric is in the news a lot,
it has antiinflammatory properties and we have some you know, things for brain health
that might help us keep a healthy cognition as we age. But really all herbs and spices
have different health properties to them, so any time we add them we’re kind of upping
the nutrient value of our food. – We talked a bit about fast food restaurants
and drive throughs. So what if I’m going out for dinner tonight, and I wanna choose a more
healthy option. Give me some advice about that. – Okay. Well, you know, a broth-based soup
is always a pretty solid choice, right? So a broth-based soup, if that’s on the menu.
A salad with a grilled meat, that’s a solid menu item. Anything grilled or baked versus
deep fried. If it comes with a side of fries, and it always does, you can say can I get
a side salad instead of fries, or they’ll sometimes have steamed vegetables, depending
on the restaurant you’re going to. And they’re used to that substitution. I always get that
substitution, no one’s ever told me I couldn’t get vegetables or a salad instead of fries.
So those are some easy ones. And obviously, maybe don’t go for that soda. But some water,
some iced tea instead, yeah. – So some of us have a sweet tooth, so talk
to us about choices of sweets. We have to have something after dinner. – Yeah, absolutely. So, I… You know, there’s
of course natural sweet foods. Yogurt, there’s some health benefits. There’s also some added
sugar, but I count that as dessert in my house, so if we want dessert, yogurt counts for dessert.
Fruit is naturally sweet. And then of course if you have… Like if you’re somewhere special,
and you are served birthday cake or you’re not gonna say no, you can have a small piece
of that, that fits into a healthy meal plan, but savor it, taste every bit of that. How
does that, what is the texture, what is the flavor, so that you are satisfied with less.
And there’s research behind that, that’s called mindful eating, intuitive eating, and that
helps us be satisfied with less. So, it’s okay to have the real thing, too, just in
moderation. – So in the few seconds we have left, can
you talk about portion control and end with that? I remember hearing about all things
in moderation and we are eating too much, so talk about portion control. – Okay. You know what, in America, we tend
to eat til we’re full. And I like to say practice eating til you’re no longer hungry, and there’s
a big difference between no longer hungry and full, and that’s something we work on
with each meal. – Excellent. Thank you Teresa, for that great
information. And I would like to thank our viewers for tuning in every week. We hope
you’ve enjoyed today’s show and learned about your choices for healthier eating. Until next
time, stay fit, stay well, and stay healthy for life, with Healthy Living for Life. – [Narrator] Healthy Living for Life is brought
to you buy Mountain-Specific Quality Health. We’d love to hear from you. If you have suggestions
for future programs, visit our website at MPQHF.org, or call us at 406-443-4020. You
can also catch us on YouTube by visiting our website and clicking on the YouTube icon.
Special thanks to Fire Tower Coffee House and Roasters. Production facilities provided
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