HealthyLife Articles

Author: AIPM

  • 3 Steps To Cleaner Eating

    HEALTHY EATING

    A bowl of falafel with hummus, green peas, carrots, and purple cabbage.

    Eating well is one of the most important things you can do for your body. A well balanced diet contributes to overall health and protection from disease.

    Making micro or small changes to your diet eventually add up to better health. If you’re ready to clean up your food choices, here are three easy habits that can help.

    1. Focus on plants

    Instead of worrying about all the foods you shouldn’t be eating, focus on what you can include. Plant foods provide the best nutrition and should make up a majority of your diet.

    A good first step to cleaning up your diet is to add more plant foods to each meal and snack. These include:

    *  Fruits

    *  Vegetables

    *  Beans

    *  Nuts and seeds

    *  Whole grains

    *  Healthy oils like olive, sunflower, and avocado oil

    2. Have a salad or smoothie

    Choose a healthy salad or smoothie to make up the bulk of one meal each day. This is a simple way to increase your plant food intake while controlling calories and portion size.

    Make your daily smoothie or salad fiber-packed to promote fullness and digestive health. In addition to adding plenty of fruits and vegetables, consider including nuts, chia, hemp, or flax seeds for an extra boost of nutrients and fiber.

    3. Snack on whole foods

    Feeling deprived and hungry will quickly result in giving up on your healthy new eating habits. Clean eating is delicious and should make you feel good!

    So, keep tasty whole food snacks on hand to keep you satisfied all day long. Here are some ideas:

    *  Sliced apple with peanut butter

    *  Hardboiled egg and a piece of fruit

    *  Sliced vegetables and a piece of cheese

    *  Hummus with cucumbers

    *  Mixed nuts and a piece of fruit

    © American Institute for Preventive Medicine

  • 3 Ways To Avoid Distractions At Work

    WORK LIFE

    Close up of hands typing on laptop keyboard.

    It’s a common problem: you need to focus on work, but you keep getting distracted. Here are three quick ways to focus and check things off your to-do list.

    1. Turn off the “rings” and “dings.” Turn off notifications for emails or texts on your phone before you start a task.

    2. Set a timer. Work blocks can be a valuable tool to help you get things done. Set a timer for 25-40 minutes and focus on one task during that time. When the timer goes off, take a 5-minute breather. Get a drink of water or go for a quick walk.

    3. Schedule email check times. Check your messages at scheduled times between work blocks. Spend a few minutes checking and responding. Then, set your timer and start another work block.

    Source: Society for Human Resource Management

    © American Institute for Preventive Medicine

  • 4 “D”S For Avoiding Fraud

    FINANCIAL HEALTH

    Lock sitting on top of credit cards.

    1.  Do protect your personal information all the time. Never share your birthday, social security number, credit card number or passwords with others. No one should call or email you asking for this information.

    2.  Do stand your ground. Scammers may try to scare you by saying if you don’t give them money, you’ll be arrested or turned into the IRS. Don’t believe them. Police and government agencies don’t use phone calls to collect money.

    3.  Don’t trust caller ID. Scammers can change the caller ID to look like an official business or even a government agency.

    4.  Don’t pay someone with wire transfers or gift cards. Some scammers will tell you to wire them money or may ask you to send them gift cards. Don’t do it. A real organization would not ask you to send money this way.

    © American Institute for Preventive Medicine

  • 4 Money Mistakes To Avoid

    FINANCIAL HEALTH

    Image of 3 friends.

    Little everyday choices can have a big impact on your finances. If you want to save more or spend less, think about whether you’re making any of these mistakes.

    Mistake #1: You put off saving money.

    Do you think that you can wait a few more months or even years before you need to save for retirement, your kids’ college or other future needs? Even if you can only put away a few dollars each week, start now. It can add up over time and the sooner you start, the more money you’ll have later.

    Mistake #2: You spend too much on “treats.”

    We all like to treat ourselves once in a while. But, if you’re spending money on treats often, such as going to the movies or buying yourself a new item, you could be creating money problems. Look for low-cost or free ways to reward yourself. Set aside some time with a friend, take a hot bath, watch a favorite movie at home or check out free museums and concerts.

    Mistake #3: You get lots of coupons in your mail and email.

    If you get catalogs in the mail and your inbox is filled with coupons and deals, this could be wrecking your money goals. After all, you may not need the items that are advertised. But, they look like such a good deal that you decide to buy them anyway. Do you really need another sweater or pair of jeans, or are you buying them because of the sale? Unsubscribe from email coupons and newsletters, and throw catalogs in the recycling bin. This can help lower the temptation to shop.

    Mistake #4: You don’t know how much money you really have.

    If you are struggling financially, it can be hard to look at your bank account balances. But, it’s better to know what you can afford than to go deeper into debt. Make a budget of what you have and what you can spend each month after bills are paid. Try to stick to your budget and find ways to cut out unnecessary items.

    © American Institute for Preventive Medicine

  • 4 “S”S For A Super Workday

    WORK LIFE

    Image of happy co-workers.

    1.  Stress less on your commute. Avoid the news, emails or other stressful activities on your way to work. Instead, listen to an uplifting audio book or your favorite music.

    2.  Say something positive. When someone asks how you’re doing, avoid saying things like, “just okay,” or “could be better.” Instead, say, “great,” or “I’m going to make it a good day!” Even if you don’t feel that way, saying it out loud can help.

    3.  Smile. Research has shown that simply smiling can improve your mood and lower stress, even if you don’t feel happy at the moment.

    4.  SET your priority. Decide upon the most important task on your list today. Then, get to work on completing it before doing anything else. Getting important things done can boost your confidence.

    © American Institute for Preventive Medicine

  • 4 “S”S For Smooth Skin

    WELL-BEING

    Young female with a jar of lotion.

    Winter is hard on your skin. Dry indoor air, frequent washing and cold outside air can make skin itchy and painful. Your skin is the largest organ in your body and an important barrier. Protect it!

    1.  Stay safe with germs: Don’t skip handwashing because your hands are dry. You could end up sick or may spread germs to others. Instead, keep hand cream in your purse, pocket or desk. Apply the cream after you wash your hands.

    2.  Short showers: A long, hot shower strips skin of its protective oils. Keep showers and baths short and not too hot.

    3.  Slather moisturizer: After bathing, apply a rich cream or ointment before skin is fully dry. Petroleum jelly is a low-cost and effective choice.

    4.  Skip harsh soaps: Many products contain drying detergents. These can leave skin feeling irritated and dry. Look for products that don’t contain alcohol or fragrances.

    © American Institute for Preventive Medicine

  • 4 “S”S Of An Exercise Plan

    BE FIT

    Image of athletic shoes and a bottle of water.

    1.Sweat.Walking, jogging, stair climbing or biking are aerobic exercises. They get your heart pumping and your body sweating. These exercises are good for heart health and help to shed pounds.

    2.Strengthen.You don’t have to lift weights to get healthier muscles. Push-ups, using a resistance band, or lifting cans of soup will help tone your muscles. These exercises help build stronger bones, too.

    3.Stay still.Balance is an important way to help prevent falls and make you more coordinated. Try standing on one leg, using an exercise ball, or practicing yoga or tai chi.

    4.Stretch.Muscles need to be flexible to help prevent injury or soreness. Stretch gently after each workout as part of your cool-down.

    © American Institute for Preventive Medicine

  • 4 Tips For Lunchtime Walking

    WORK LIFE

    Coworkers walking outside.

    Sometimes lunchtime is the only time you have to exercise. That’s OK! Walking at lunch can boost your health. Here’s how to succeed:

    1.  Keep walking shoes and clothes at work. Then you don’t have to remember them each day.

    2.  Ask others to go with you. Having a friend can make walking more fun.

    3.  Put it in your calendar. If it’s scheduled, you may be more likely to do it.

    4.  Pack a lunch each day. Have healthy food ready to eat when you’re done.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • 4 Ways To Save Money At Home

    FINANCIAL HEALTH

    Young couple smiling and holding money.

    Homes come with costs. Rent, mortgage, utilities and other expenses can add up. Here are some ways to save right at home that can help your wallet.

    Unsubscribe from advertising.

    Getting emails from stores and companies can tempt you to buy things you don’t really need.

    Cool down the water heater.

    Turn down the water heater 10 degrees and you can save 5 percent on water heating costs.

    Check your insurance.

    Shop for homeowners insurance every year or two. You may find a cheaper plan with the same coverage.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine