HealthyLife Articles

Author: AIPM

White Chicken Chili

HEALTHY EATING

Ingredients

4 cups white beans (cooked or low-sodium canned)

1 tablespoon olive oil

2 red peppers (chopped)

1 large onion (chopped)

1 chopped green chili (adjust to taste)

3 cloves garlic (minced)

1 tablespoon chili powder

1 teaspoon cumin

1 teaspoon oregano

2 cups low-sodium chicken broth

2 cups low-fat milk

1/4 cup chopped, fresh cilantro (flat-leaf parsley)

3/4 pounds chicken (cooked and cubed)

6 corn tortillas (toasted and cut into 1-inch squares)

Directions

1. Sauté peppers and onion in olive oil.

2. Add green chili, garlic, spices and chicken broth. Simmer for 20 minutes.

3. Add low-fat milk, cooked beans, and cooked chicken. Allow to thicken before adding cilantro. Heat through.

4. Top chili with crisp tortillas before serving.

If using canned white beans, rinse and drain them to lower sodium. You can use any vegetable oil in place of olive oil and fresh parsley in place of fresh cilantro. In place of chili powder, you can use a mix of other spices such as cayenne pepper, cumin, or oregano. In place of oregano, you can use Italian mixed herbs/seasonings, basil, or thyme.

Serves 10. Per serving: Calories: 210; Total fat: 5 g; Saturated fat: 1 g; Sodium: 150 mg; Total carbohydrate: 25 g; Fiber: 5 g; Protein: 18 g

Source: USDA Healthy Eating on a Budget Cookbook

© American Institute for Preventive Medicine

January 23, 2026
Who’S In Your Kitchen Cabinet?

WORK LIFE

Seeking out opinions, expertise, and advice from others is a sign of strong leadership, according to author Dan Quiggle who has written about President Ronald Reagan’s advisory kitchen cabinet. Whether it’s politics or business (or life decisions), you can follow these 7 suggestions for putting yours together.

1.Get over your desire to be right.Reagan chose to fill his kitchen cabinet with trusted advisors who were accomplished in their own rights, and whom he knew would be tough with him when necessary-not yes-men.

2.Stock your cabinet with a variety of viewpoints.Find people with a variety of different viewpoints and knowledge sets. Include people who disagree with you (but won’t undermine you).

3.Keep it small.Start with only two to five people whom you trust and admire. Smaller groups can be more effective, and there’s less chance individual egos will take over.

4.Don’t over formalize things.No formal invitation, no procedure, just sit and share advice and insight.

5.Keep in mind that you may need more than one brain trust.You may need to assemble different brain trusts for different tasks.

6.Hear everyone out and take their advice to heart.If a majority isn’t in favor of something, you might want to rethink.

7.Make sure everyone shares your success-oriented vision.Make sure everyone shares your success-oriented vision. After all, responsibility for making sure your kitchen cabinet shares a vision falls on your shoulders.

© American Institute for Preventive Medicine

January 23, 2026
Why Afib Matters

MEDICAL NEWS

Atrial fibrillation, or “AFib,” is an irregular or rapid heartbeat. It happens when the upper chambers of the heart don’t pump as they should. The American Heart Association says many people don’t realize that AFib can be an extremely dangerous condition. In fact, if AFib isn’t treated, it can lead to dangerous blood clots and stroke. It can also make the heart get weaker and enlarged, causing congestive heart failure.

Symptoms of AFib

It can be hard to know whether you have AFib, because symptoms can be different for each person.

* Heartbeat that feels fast, irregular, “thumping,” or fluttering

* Feeling tired, weak or dizzy

* Shortness of breath and/or anxiety

* Sweating

* Feeling very fatigued during exercise

* Confusion

* Chest pain or pressure: This is also a sign of heart attack. Call 9-1-1 if you notice this symptom. If you think you could be having a heart attack, don’t wait. Get emergency medical help immediately.

It’s important to talk to your doctor about your AFib symptoms and how to manage them. Some conditions like diabetes and heart disease, or having a family history of AFib, mean you could be at higher risk for AFib.

Preventing AFib

Like many heart conditions, the risk of AFib can be lowered by following a healthy lifestyle. This may include:

* Regular exercise

* A healthy diet low in saturated and trans fats, sodium (salt), and cholesterol

* Not smoking: if you smoke, get help quitting atwww.smokefree.gov

* Getting checked for – and treating – high blood pressure (hypertension)

* Keeping cholesterol under control and getting regular cholesterol checks

* Working toward a healthy weight, if weight loss is needed

* Avoiding high amounts of alcohol and caffeine

* Treating obstructive sleep apnea, a sleep disorder that increases the risk of AFib.

Treating AFib

Treatment for AFib will depend on a person’s health history and how severe the AFib is. Some people may need medications, such as blood thinners and drugs that reduce clotting. Some people can keep AFib under control with blood pressure medicine.

A procedure known as electrical cardioversion may be performed when medications aren’t suitable. This is a non-surgical procedure that helps “reset” the heart’s rhythm. Other non-surgical procedures may also be discussed. In some cases, surgery may be needed. Only you and your doctor can determine what treatment is best for you.

© American Institute for Preventive Medicine

January 23, 2026
Why Do Mosquitoes Always Bite Me?

MEDICAL NEWS

It has to do with how you smell, but scientists still don’t know why some breeds are attracted to different smells, said Jason Pitts, professor of biological sciences at Vanderbilt University.

The source of the aromatic compounds that produce body odor are bacterial colonies that exist on human skin, particularly in dark, moist areas such as the armpits and between the toes. Pitts and his colleagues have discovered that mosquito antennae are filled with hundreds of tiny odor receptors, which are individually tuned to detect specific odors.

Just as mosquitoes may love you, they may not love natural repellants such as clove oil, citronella, lemon grass, eucalyptus, castor oil, peppermint, lavender, and cedar oil. But almost all of these are less effective than the synthetic repellant DEET, and they need to be reapplied more frequently.

Bet you didn’t know these pesky insects have a long-range system that allows them to track down potential prey from more than 100 yards away. The mosquitoes do so, in part, by sensing the carbon dioxide in human breath. When we exhale, our breath contains more carbon dioxide than the surrounding air, and mosquitoes can detect this difference-especially if you’ve had a beer or other alcoholic drink.

To avoid mosquito bites, CDC gives the following advice:

* Use an insect repellant when you go outdoors. The FDA approves ones with DEET, picaridin. IR3535, and oil of lemon eucalyptus. Follow the product label’s directions.

* As much as possible, wear long sleeves, long pants, and socks. For extra protection, spray clothes, not your skin, with repellant that contains permethrin.

* Avoid outdoor activities from dusk to dawn or take extra care to use insect repellant and protective clothing during these times.

* Keep mosquitoes outside the house. Use screens on windows and doors or use air conditioning.

* On a regular basis, empty water that collects in outdoor buckets, flowerpots, pool covers and bird baths. Mosquitoes like stationary water.

© American Institute for Preventive Medicine

January 23, 2026
Why Memories Change

MEDICAL NEWS

Memory is like the old telephone game, according to researchers at Northwestern University School of Medicine. You remember when kids took turns whispering a message into the ear of the next person in line? By the time the last person spoke it out loud, the message had radically changed. It’s been altered with each retelling.

Every time you remember an event from the past, your brain networks change in ways that can alter the later recall of the event. Thus, the next time you remember it, you might recall not the original event but what you remembered the previous time. The Northwestern study is the first to show this.

“A memory is not simply an image produced by time traveling back to the original event-it can be an image that is somewhat distorted because of the prior times you remembered it,” said Donna Bridge, lead author of the study published in the Journal of Neuroscience. “Your memory of an event can grow less precise even to the point of being totally false with each retrieval.”

The reason for the distortion, Bridge said, is the fact that human memories are always adapting. Take note, lawyers and eyewitnesses.

© American Institute for Preventive Medicine

January 23, 2026
Why You Should Floss

WELL-BEING

According to a survey by the American Dental Association, only 4 in 10 Americans floss at least once a day. And, 20 percent of Americans don’t do it at all.

Most dentists agree that everyone should floss daily. There are places between teeth that a brush simply can’t reach. If you’re wondering if it’s worth spending the small amount of time each day, consider these benefits of flossing:

*Less scraping at the dentist.At your next checkup, the hygienist may spend less time removing tartar between your teeth and at the gum line. Flossing removes it from these hard-to-reach areas before it hardens on your teeth.

*A lower risk of gum disease and cavities.By removing plaque between your teeth, you remove bacteria that can lead to tooth decay and gum disease.

*Fresher breath.Small particles of food between the teeth, even if you can’t see them, can make breath smell unpleasant.

The American Dental Association says you can floss any time of day. Pick the time when you’re more likely to stick with it, whether it’s morning, after lunch or before bed.

© American Institute for Preventive Medicine

January 23, 2026
Why You Shouldn’T Eat At Your Desk

WORK LIFE

It seems like a convenient way to get through your day. Rather than take a break to eat lunch, you grab a bite and eat while you’re at your desk. But, this may be leading the way to unhealthy habits.

Here’s why you should escape your workspace for your meals:

*You need a mental break.Getting up and eating away from your desk can help you clear your mind and boost mental energy.

*Moving more is better.A 5-10 minute walk is better than no walk at all. Being active and sitting less will improve your health.

*You may eat more mindfully.If you munch on food while working or watching a screen, you may eat more than you need to. Instead, sit down away from a screen and focus on your food. This can help you pay attention to your feelings of hunger and fullness.

*You could be missing out on fun.Bonding with others at your workplace can be fun and enjoyable. You may even look forward to social lunch breaks, which could increase your happiness at work.

Healthy lunch, healthy wallet

Packing a healthy lunch can be good for your health. It can help you steer clear of the vending machine or other unhealthy options. Plus, bringing your own lunch may be healthy for your wallet. The average American spends $53 a week on lunch and coffee expenses during the workday. That adds up to more than $2,700 a year.

© American Institute for Preventive Medicine

January 23, 2026
Will Ab Exercises Shrink Your Belly?

BE FIT

Sit-ups and crunches can give you stronger ab muscles. But, do they give you a leaner and slimmer belly?

Experts say that toning and strengthening your core is an important part of being fit. Your ab muscles help support your body and back. They help you reach things off a shelf, throw a ball, climb a ladder, and other everyday tasks. Weak ab muscles can lead to back pain and other injuries.

But ab exercises alone will not give you a flat belly. To get a slimmer middle, you must burn calories and fat through aerobic exercise. The Centers for Disease Control and Prevention recommends 150 minutes per week of moderate aerobic activity. This includes walking, biking, dancing, and other activities that raise your heart rate. These exercises, along with a healthy diet, can help you lose overall body fat. This will help shrink your middle and improve your health.

© American Institute for Preventive Medicine

January 23, 2026
Wine Confusion: Healthy Or Not?

MEDICAL NEWS

Wine has been making the headlines in recent months as a “healthy” choice. Some studies suggest the compounds and antioxidants in wine can reduce your risk of heart disease, cancer, and more.

This can be confusing if you’ve been told that alcohol isn’t good for you. Should you drink wine to get healthier, or skip it?

There is no perfect answer for everyone. It’s important to note that these studies are promising, but they’re not enough to say that wine is a healthy choice. Many of these studies were done in labs, on mice, or were done with supplements instead of real wine. And for some, the possible benefits of wine wouldn’t be worth the risk. Wine is also high in calories and sugar. This can add to obesity and affect blood sugar, especially in diabetics. In addition, wine and alcohol can interact with certain medicines.

Many people can enjoy alcohol in small amounts without problems. But if you have a history of alcoholism or your doctor has told you not to drink, you should not drink wine or any alcoholic beverage.

The Centers for Disease Control and Prevention (CDC) says that drinking too much alcohol, even wine, can harm your health. So if you decide to drink, be sure you do it in moderation.

So what is “moderation”? According to the Dietary Guidelines for Americans, moderation is up to one drink per day for women and up to two drinks per day for men-and only by adults of legal drinking age.

The bottom line:

If you already have a drink once in a while, switching to red wine may be healthier than other choices such as beer or spirits. But the health benefits of red wine are not fully understood. So, experts do not recommend it as a daily drink for everyone.

© American Institute for Preventive Medicine

January 23, 2026
Winter Itch

SELF-CARE CORNER

All winter flakes are not made of snow. Cold weather, with its low relative humidity, wreaks havoc on your skin, making it dry and flaky. Skin dries out if it’s deprived of moisture, and this dryness often aggravates itchiness, resulting in a condition commonly referred to as “winter itch.” During the winter the air is drier, and indoor heating further robs your skin of moisture. Fortunately, there are several ways that you can replenish the water content of your skin.

Dr. Robyn Gmyrek, a dermatologist and director of the Skin and Laser Center at New York-Presbyterian Hospital/Columbia University Medical Center, suggests the following skin advice:

*Moisturize daily.Petrolatum or cream-based moisturizers are far better than lotions for normal to dry skin. If you have sensitive skin, choose a moisturizer without fragrance or lanolin. After bathing, apply moisturizer directly to your wet skin to ensure that the moisturizer can help to trap surface moisture.

*Limit the use of hot water and soap.If you have “winter itch,” take short lukewarm showers or baths with a non-irritating, non-detergent-based cleanser. Immediately afterward, apply a thick cream or a petroleum-jelly-type moisturizer. Gently pat skin dry.

*Humidify.Dry air can pull the moisture from your skin. Room humidifiers can be very helpful. However, be sure to clean the unit and change the water according to the manufacturer’s instructions to reduce mold and fungi.

*Protect yourself from the wind.Cover your face and use a petrolatum-based balm for your lips.

*Protect your skin from the sun.Remember that winter sun can also be dangerous to the skin. Even in the winter months you should use a sunscreen with a sun-protection factor of 15 or greater if you will be outdoors for prolonged periods.

*Avoid winter tanning.Tanning beds and artificial sunlamps are always damaging to your skin and increase your risk of skin cancer.

*Take vitamin D supplements.During the summer months your natural vitamin D production increases due to daily sun exposure, but when winter rolls around that exposure decreases. Taking vitamin supplements can ensure that you are getting the recommended amounts of vitamin D all year.

© American Institute for Preventive Medicine

January 23, 2026