HealthyLife Articles

Author: AIPM

  • Get Moving To Boost Your Immunity

    BE FIT

    Two pairs of shoes and a jump rope.

    Exercise provides so many health benefits. Recent research now adds strengthening the immune system to the list. Here are three ways exercise can help fight infections and prevent you from getting sick.

    *  Regular bouts of moderate to high-intensity exercise reduce inflammation in the body. Lower levels of inflammation are linked to a decreased risk of chronic diseases such as heart disease, cancer, and diabetes.

    *  Exercise supports the healthy bacteria in the digestive tract. These bacteria, called the microbiome, make up about 70% of your immune system.

    *  Consistent physical activity may prevent the decline in immune function that is common as people age. Being active keeps the body’s defense system in peak condition.

    © American Institute for Preventive Medicine

  • Fun Facts About Cruciferous Vegetables

    HEALTHY EATING

    A bowl filled with broccoli and brussels sprouts.

    *  The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

    *  Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

    *  Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

    Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

    © American Institute for Preventive Medicine

  • Foods With Magnesium

    HEALTHY EATING

    Image of spinach.

    To boost your magnesium levels and get other healthy nutrients, try to eat these foods regularly:

    *  Almonds

    *  Spinach

    *  Cashews

    *  Peanuts & peanut butter

    *  Black beans

    *  Edamame

    *  Avocado

    *  Fortified breakfast cereals

    *  Brown rice

    If you’re eating fortified cereal or peanut butter, look for types without added sugar or salt. Also, be mindful of the amount of fat and calories in nuts and nut butter. While these foods can be part of a healthy diet, the recommended serving sizes are usually small.

    © American Institute for Preventive Medicine

  • Fill Your Grill, But Keep It Healthy

    HEALTHY EATING

    Vegetables on the grill.

    Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

    Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

    PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

    To lower these substances in grilled food, you can:

    *  Avoid burning or charring the food when grilling.

    *  Turn meat frequently when grilling to avoid burnt or very hot areas.

    *  Don’t let the flames touch the meat directly.

    *  Marinade the meat first.

    *  Wrap meat in foil before placing it on the grill.

    *  Trim excess fat off of meat to avoid charring.

    *  Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

    Beyond meat

    Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

    Sources: American Institute for Cancer Research, National Cancer Institute

    © American Institute for Preventive Medicine

  • Feeding The Picky Eater

    FAMILY LIFE

    Image of young girl excited to eat.

    Pre-dinner tips

    *  Get your child involved. Many kids can help with shopping and cooking. Being involved in the process may make them more likely to try new foods. Have them choose a favorite fruit or vegetable from the store. Younger children can help pour ingredients or cut soft foods, like bananas, with a butter knife. Older children can help with measurements.

    *  Get some exercise. Kids who have been actively playing may be hungrier when dinner comes. The hungrier they are, the more likely they may try new things.

    *  Turn off devices. Make family mealtimes relaxing and unplugged. Ban cell phones, television or other devices from the table.

    Size matters

    Don’t force your child to eat foods they don’t like. Rather, put a “sample size” on their plate. It can be just one bite of food. This may be less overwhelming than serving a large portion to them.

    Sanity-saving steps

    *  Make healthier snacks to fill the gaps. Serve fresh fruit or vegetables as a snack to get in extra nutrients. Skip the processed crackers and chips.

    *  Don’t have a battle. Forcing your child to eat could make them dislike their food even more.

    *  Don’t use bribes or rewards for eating. Rewards teach your child to expect something every time he/she tries a new food.

    *  Make one healthy meal for everyone. Don’t feel pressured to make “special meals” for picky eaters.

    *  Talk about your child’s eating habits with their doctor. Most picky eaters are getting enough of the foods they need. But, ask their pediatrician just in case. Some children need supplements to help get extra nutrients that they’re missing.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Exercising When The Days Are Short

    BE FIT

    Man running at dusk with head light.

    December 21 marks the shortest day of the year. If you exercise outdoors, you may find yourself in the dark. Keep these things in mind if you go out at dawn or dusk:

    *  Wear reflective gear and bright colors. Also consider taking a head lamp or flashlight. You want to be as visible as possible and have your own light source to see.

    *  Don’t use headphones. You’ll want your hearing to be sharp when visibility is low.

    *  Go against the flow if you’re walking. Always walk against the flow of traffic. But, if you’re biking, go in the same direction of traffic.

    *  Take a friend if you can. They can keep you motivated and offer extra safety.

    Source: Department of Health and Human Services

    © American Institute for Preventive Medicine

  • Exercise: What’s Holding You Back?

    BE FIT

    Smiling women ready to exercise, holding a water bottle.

    Are you struggling to get active? Here are some ways to work on overcoming those exercise barriers.

    Problem:I haven’t exercised in a long time.

    Solution:Start simple. Try walking for a few minutes. Slowly increase the time and intensity of your walk or other exercise.

    Problem:I don’t have enough time.

    Solution:Even 10 minutes of exercise is better than none. Find short breaks in your day to dance or walk.

    Problem:It’s expensive.

    Solution:You don’t need to spend money. You only need a comfortable pair of shoes to start walking. Or, exercise in your home with a smartphone app or video from the library.

    Source: U.S. Office of Disease Prevention and Health Promotion

    © American Institute for Preventive Medicine

  • Exercise Lowers Breast Cancer Risk

    BE FIT

    Women using weights.

    In just 30 minutes a day, a woman can lower her risk of breast cancer. You don’t need special equipment or a gym. Power walking is a good choice to make a difference!

    Exercise lowers breast cancer risk by:

    *  Helping you get to a healthy weight. Being overweight raises the risk of getting breast cancer. This is because fat cells make estrogen that can allow some types of breast cancer cells to grow.

    *  Boosting your immune system. This could help stop or slow the growth of cancer cells.

    Source: National Breast Cancer Foundation

    © American Institute for Preventive Medicine

  • Enjoy Thanksgiving Without Weight Gain

    HEALTHY EATING

    Family and friends sitting around the table having dinner.

    Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.

    Don’t “save your appetite”

    Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and  overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!

    Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.

    Enjoy every bite

    Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.

    Small, slow and steady is key

    The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.

    Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.

    Focus on colorful fruits and vegetables

    The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.

    If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.

    Don’t put healthy habits on “hold”

    The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.

    Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.

    Sources: Academy of Nutrition and Dietetics, American Heart Association

    © American Institute for Preventive Medicine