HealthyLife Articles

Author: AIPM

  • Fiberize Your Kitchen

    HEALTHY EATING

    Image of different grains in bowls and jars.

    To stock your kitchen with whole grains and fiber-containing foods from cupboard to refrigerator to freezer, use this handy list to get started, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. She reminded, “Remember-nutrition doesn’t begin until the food passes your lips.”

    *  Fresh and canned fruits and vegetables

    *  Dried fruits such as raisins and cranberries

    *  Preserves made with whole fruit

    *  Whole wheat, rye, cornmeal, soy, and buckwheat flours

    *  Whole-grain and fortified breads, crackers, bagels, and 100% whole wheat or whole-grain rolls

    *  Ready-to-eat fortified and whole-grain breakfast cereals

    *  Cooked cereals including quick-cooking whole-grains like oatmeal and quinoa

    *  Brown long-grain, brown short-grain, and wild rice

    *  Whole-grain spaghetti, macaroni, and other pastas

    *  Corn and whole wheat tortillas

    *  Air popped popcorn and lower fat microwave varieties

    *  Canned or dried garbanzo beans, pinto, black and lima beans; split peas, and black-eyed peas; refried beans, hummus

    *  Peanut butter

    *  Nuts (such as pecans, almonds, and walnuts) and seeds (such as flax seed, sesame, pumpkin, and sunflower seeds)

    *  Vegetable soups, chili with beans, minestrone

    *  Canned or frozen vegetarian dishes such as chili or cheese lasagna

    © American Institute for Preventive Medicine

  • Find Unclaimed Money

    WELL-BEING

    Image of the word 'scam' spread across money.

    Uncle Sam may actually owe you money. How? If the government owes you money, and you do not collect it, it becomes unclaimed money. This can happen because of bank or credit union closures, investment funds, pensions, tax refunds, or savings bonds, among others.

    But before you assume that there has to be unclaimed money out there for you, beware, says USA.gov, a government information website.

    There are people out there who will contact you, claim to be the government, saying they will send you unclaimed money for a fee. This is a scam. Legitimate government agencies will not contact you about unclaimed money or assets.

    Right now, there is no single government site for finding unclaimed money by name, social security number, or state. You need to visit each site separately and perform a search.

    After searching, if you are owed funds, there will be instructions and steps to follow to collect your money.

    For more information on unclaimed money, or other government resources, visitUSA.gov.

    © American Institute for Preventive Medicine

  • Fitting In Fitness When Life Is Busy

    BE FIT

    Image of two female friends walking outside in the winter.

    Regular exercise improves your physical and mental health in many ways. Despite its benefits, exercise can be hard to fit into a busy schedule. But no matter how busy your life is, there are ways to make physical activity a part of your routine. Try these small steps to work toward a more active life.

    *Focus on small chunks of time.Many people feel overwhelmed when they think about having to exercise for 30 to 60 minutes. But even 10 minutes of exercise has health benefits. Instead of surfing the web for 10 or 15 minutes, turn on some music and dance, climb the stairs or take a walk.

    *Schedule it in.Most people have at least a few minutes a day they could spend doing exercising instead of leisure activities. TV or Internet time are great examples of things you could cut back on to make time for physical activity. Put your exercise time in your calendar or set an alarm to remind you to get up and move.

    *Make it convenient.Try to find a gym that’s close to your home or work so you can stop by without going out of your way. Or, check out fitness DVDs from the library to use at home. If you make it easier to get started, it may be easier to stick with it.

    *Don’t forget about weekends.Use your days off to get in a few extra minutes of exercise. Instead of quick 10-minute walks, make it 30 minutes. Or, go to a park or walking trail and enjoy the scenery and the extra time for yourself. Go for a family exercise outing to help everyone get healthier!

    *Make the most of break time.Take just five to 10 minutes to walk around the building or up some stairs when you have a break from work.

    © American Institute for Preventive Medicine

  • Food Safety Before, During, And After A Power Outage

    HEALTHY EATING

    Image of women looking inside refrigerator.

    Snowstorms, summer thunderstorms, and over usage can knock out power. The FDA says power outages can affect the safety of your food. Ensure that food stays safe by having a plan in place and knowing what food safety precautions to take if a power outage does occur.

    BEFORE

    *  Plan ahead. Stock up on supplies in advance or know where to obtain them if needed. Before an outage, check that the refrigerator temperature is at or below 40 degrees F and the one for the freezer is at or below 0 degrees F.

    *  Plan for ice. Know where you can get dry or block ice. Stock plenty of ice cubes and frozen gel packs. Freeze containers of water (plastic milk jugs do well). All of these help keep food cold in the freezer, refrigerator, or coolers. Keep coolers on hand to store refrigerated food in case the power is out for more than 4 hours. Stock your pantry with a few days’ worth of ready-to-eat foods that do not require cooking or refrigeration.

    DURING

    *  Keep refrigerator and freezer doors closed as much as possible to slow the growth of bacteria. The refrigerator will keep food cold for about 4 hours. A full freezer will keep the temperature for approximately 48 hours (24 hours if it is half full) if unopened. Use ice (dry or block, ice cubes, and frozen containers of water or gel packs) to keep your refrigerator and freezer as cold as possible.

    AFTER

    *  When power is restored, check the temperatures inside your refrigerator and freezer before eating any food. If the power was out for no more than 4 hours, refrigerated food should be safe as long as the doors were kept closed. Discard any perishable food (such as meat, poultry, seafood, milk, eggs, or leftovers) that has been above 40 degrees F for 2 hours or longer.

    *  Food is safe and may be refrozen if the freezer thermometer reads 40 degrees F or below. If you did not have a thermometer in the freezer, check each package to determine its safety; you can’t rely on appearance or odor. If the food still contains ice crystals or is 40 degrees F or below, it is safe to refreeze or cook.

    *  Be aware that perishable foods that are not kept adequately refrigerated or frozen may cause foodborne illness if eaten, even after they are thoroughly cooked.

    © American Institute for Preventive Medicine

  • Eat Up To Boost Immunity

    HEALTHY EATING

    Image of man wearing superhero cape and t-shirt while drinking out of a cup.

    The cold and flu season can take its toll on even the healthiest person. With people coughing and sneezing seemingly everywhere, it can be hard to avoid the many illnesses that make their rounds this time of year.

    The good news is, there are some foods that may help you stave off colds and flu. These foods can boost the immune system, helping it fight off bad viruses that could make you sick. A healthy diet is a key part of a healthy immune system.

    Perhaps these foods don’t have superhero powers, but they act like protectors and guardians for our health. For a super-charged immune system, eat foods that contain these nutrients:

    Vitamin A

    This vitamin regulates the immune system. It keeps skin and tissues in the mouth and stomach healthy, which helps keep out unwanted invaders. Good sources of this vitamin include sweet potatoes, carrots, apricots, red bell peppers, spinach, kale and eggs.

    Vitamin C

    Perhaps the most famous of the immunity vitamins, vitamin C is well known for a reason. It tells your immune system to make antibodies to fight off infections. Citrus fruits like oranges and grapefruit are great sources, as well as red bell peppers, strawberries, broccoli and tomato juice.

    NOTE:grapefruit can interact with medicines. If you take any medicines, ask your doctor before eating grapefruit or drinking grapefruit juice.

    Vitamin E

    This vitamin fights off free radicals, which cause damage to the body’s cells and may harm the immune system. Vitamin E is found in wheat germ, sunflower seeds, hazelnuts, almonds, avocado, peanuts, red bell peppers and eggs.

    Zinc

    This mineral is found in many cold remedies and “immune boosting” vitamins. But, getting it from whole foods is usually better than taking a pill. Find immune-boosting zinc in lean meat, poultry and seafood, as well as cooked beans and lentils, cashews, pumpkin seeds, cottage cheese and fortified breakfast cereals.

    A well-rounded diet is very important to overall health. But, don’t rely on foods alone to keep you healthy this cold and flu season. Eat right, get exercise, get plenty of sleep and wash hands frequently for a healthier winter – and a healthier life. Finally, if you do get sick, these same healthy habits will help you feel better sooner.

    Sources: Academy of Nutrition and Dietetics, Food and Drug Administration

    © American Institute for Preventive Medicine

  • Foods For Better Sleep

    WORK LIFE

    Try these before-bed snacks to help you drift off to dreamland. Each of them contains natural chemicals that may help you wind down. Don’t eat too much: a heavy snack may actually keep you awake.

    Source: National Sleep Foundation

    Chart of different foods to help sleep better.

    © American Institute for Preventive Medicine

  • Foot Health Tips For Summer

    WELL-BEING

    Image of bare feet on grass.

    When warm weather arrives, many people break out the flip-flops, sandals or forego shoes altogether. But the American College of Foot and Ankle Surgeons says this can be harmful to your feet if you’re not careful.

    Many flip-flops and summer shoes contain little to no support or protection. This increases your chances for foot injuries. They can also aggravate conditions such as plantar fasciitis, bunions, and other painful foot problems.

    You can still enjoy summer and keep your hard-working feet healthy by following these tips:

    *  Don’t go barefoot in public bathrooms. If you have a cut on your foot, it can get infected. You could also get a foot fungus or plantar wart. Use flip-flops in these cases to protect your feet.

    *  If you have diabetes or neuropathy, never go barefoot – even indoors.

    *  Don’t rely on flip-flops for daily wear. Use them in place of going barefoot around the pool, or in public bathrooms. Instead, choose sandals or lightweight shoes that have good arch support and are designed for comfort.

    *  Use sunscreen on the tops and bottoms of your feet any time they are exposed.

    *  Wear closed-toed shoes to mow the lawn or do yard work.

    *  If sandals are rubbing or causing blisters, don’t wear them. Don’t pop blisters. This leaves the foot open to an infection.

    *  Wear proper walking shoes and socks to the airport when traveling for summer vacation. Never try out new shoes on vacation. Pack shoes that you know are comfortable and won’t rub or cause blisters or pain.

    © American Institute for Preventive Medicine

  • For The Health Of Your Wealth

    FINANCIAL HEALTH

    Image of female talking to an advisor.

    Do you want to take control of your financial life? It’s up to you to understand your own money, says investment advisor Paul Taylor, a member of the National Ethics Bureau. Taylor offers the following suggestions:

    For your cash flow, keep in mind the four A’s: Accounting, Analysis, Allocation, and Adjustment. The four A’s describe a systematic and disciplined approach to your daily, weekly, monthly, and yearly spending habits.

    *  Accounting involves gathering all your relevant financial information-income, recurring bills, and other expenditures-creating a central list of each item, and pulling it together in a place where it’s easy to find.

    *  Analysis is reviewing the information to determine whether you have a shortfall or surplus, and finding places to reduce expenses. Saving $100 a month on dining out, for instance, would allow you to apply $100 to your mortgage loan principal, saving you a substantial amount in interest payments.

    *  Allocation involves determining your financial commitments and priorities, needs versus wants, and distributing your income accordingly.

    *  Adjustment involves periodic reviews of your financial information and shifting assets to meet changing needs.

    © American Institute for Preventive Medicine

  • Forget Shouting

    WELL-BEING

    Image of 2 men talking.

    While many people try to steer clear of arguments with family members, two Vanderbilt University philosophy professors offer a better solution.

    Scott F. Aikin and Robert B. Talisse co-wrote Why We Argue (and How We Should): A Guide to Political Disagreement. The trend to avoid arguments with loved ones has more to do with how bad we are at arguing than how strong our beliefs are, according to Aikin. “The better solution would be to improve our skill at making arguments in ways that allow for better, more reasoned exchange.”

    Aikin and Talisse suggest the following:

    *  Remember that reasonable and intelligent people disagree about important matters. Keep this in mind even when your relative says something appalling.

    *  When arguing, be sure to acknowledge your family member’s good points.

    *  Be prepared to say what it would take for you to change your mind. Consider what evidence would make your view wrong.

    *  Know the weak points about your view. Be able to articulate what the best arguments against your view are.

    “Acknowledging the opposition’s good points and seeing troubles for your own side are too often taken to be a sign of weakness,” Aikin said. “But it’s that attitude that actually makes us bad at argument and makes argumentative exchange so unpleasant and dogmatic. Instead, these habits make exchanges more reasonable and productive.”

    © American Institute for Preventive Medicine