HealthyLife Articles

Author: AIPM

  • Brown Rice Pilaf

    HEALTHY EATING

    Image of brown rice in a bowl.

    Brown rice and almonds are both good sources of magnesium. They also offer fiber and protein. This simple side dish can be a meatless main dish, paired with a green salad and some fruit.

    Ingredients

    1 ½ cups brown rice (rinsed)

    3 cups water

    ¼ cup almonds (chopped)

    1 teaspoon parsley (dried)

    ½ teaspoon garlic powder

    ¼ teaspoon black pepper

    Directions

    1.  Place all ingredients in a rice cooker and cook until the water evaporates, about 30 minutes. You can also cook rice on the stovetop as directed on the package.

    2.  Fluff cooked rice with a fork. Add almonds, parsley, garlic powder and black pepper.

    Nutrition Facts: Serving size: 1 cup, 1/4 of recipe. Calories 320; Total Fat 8 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 53 mg; Total Carbohydrate 56 g; Dietary Fiber 5 g; Protein 8 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Burn Calories Without Trying

    BE FIT

    Image of women holding up tablet with calorie tracking.

    When you’re not exercising, you can still burn extra calories! Use little ways to get more fit every day.

    Don’t make things convenient.

    Take the stairs instead of the elevator. Park farther away from your destination and walk. Use your bike instead of a car for quick grocery store runs. Put your favorite snack foods in the basement, rather than on the main floor near the TV.

    Get up.

    Take a short break every hour if you sit at a desk. Get up, move your arms and legs or even do a few jumping jacks. Use a hands-free headset so you can get up and walk or lift weights while you’re on the phone. Have a meeting? See if you can stand during part of it or even have a walking meeting.

    Sneaky exercises.

    Do some isometric exercises if you sit a lot. Try squeezing your glute muscles and knees together for eight counts, holding for five seconds then release. Do this every couple of hours.

    Move whenever you can. Walk in place instead of standing still.

    © American Institute for Preventive Medicine

  • Bone Broth:Worth The Hype?

    HEALTHY EATING

    Image of bone broth soup.

    People have been cooking bones to make bone broth for thousands of years.

    Today, this age-old recipe is being promoted as a superfood. But, do these health claims hold water? Here are three main points to keep in mind:

    1.  Homemade bone broth usually contains more protein than store-bought broth.

    2.  You can make your broth healthier by adding vegetables and herbs – and skipping the salt.

    3.  Currently, there is no solid evidence that bone broth has any additional or special medicinal properties, but research is ongoing.

    © American Institute for Preventive Medicine

  • Bike Safety

    BE FIT

    Bike up against a yellow wall.

    Bike sales have increased during the COVID-19 pandemic. Bicycling is great exercise! However, it’s important to keep yourself safe while on two wheels. Collisions can and do occur, and some can be serious.

    To minimize your risk of injury while riding a bicycle:

    *Wear a helmet.Studies show that a helmet lowers your risk of serious head and brain injuries by 85%. Make sure it is snug on your head. It should have a chin strap that stays in place.

    *Ride right.Use the right shoulder of the road and follow traffic signs and signals. Signal your turns with your arm so drivers know what you’re doing.

    *Use a bike lane if there is one.If not, try to choose wide roads with less traffic and lower speed limits. When a lane is too narrow for a car and bike to safely ride side by side, you will need to ride toward the middle of the road.

    *Be aware.Sometimes drivers don’t see you. Be careful at intersections and when riding next to parked cars and in parking lots.

    *Don’t use headphones.It’s important to be able to hear cars coming from behind you so you can react safely and move over if needed.

    *Wear bright colors and use reflectors.This will make it easier for drivers to see you.

    *Don’t ride.It is dangerous to cycle if you’ve been drinking alcohol or using drugs.

    *Cover your toes.Don’t wear sandals or flip flops while riding.

    *Bring water.Most bikes have a water bottle holder. Drink often to avoid dehydration, especially on longer rides.

    *Keep kids safe.Children should not ride on roads with traffic. Keep young bike riders in areas that are away from cars.

    Source: American Academy of Orthopaedic Surgeons

    © American Institute for Preventive Medicine

  • Be Strong At Any Age

    BE FIT

    Older man using weights.

    When you think of exercise, do you think of going for a run or taking an aerobics class? Those are great cardio workouts. But there is more to fitness than just cardio.

    Strong is healthy

    Strength training or lifting weights is a big part of being healthy and fit. Many people don’t do strength training because they don’t want to “bulk up.” Older adults might skip it because they think it’s only for younger people who are more muscular.

    You won’t get big bodybuilder muscles from doing strength training. That is, unless you train hard with that goal in mind. And many older adults can safely do strength training and find that they love how it makes them feel.

    If you do regular strength exercises, you will get a stronger body and better quality of life at any age. No bodybuilder is needed!

    Research shows that strength training can lower the risk of heart disease and other health conditions. It also helps you stay independent as you get older. Older adults who do strength training may find that everyday tasks are much easier. This can include things like getting out of a chair or climbing stairs.

    Strong is good for the mind

    The benefits of a strong body don’t stop at the muscles. Research also shows that strength training may reduce the effects of post traumatic stress disorder (PTSD). It can also help boost self-esteem.

    You can start today

    If you don’t have equipment, like weights, you can use things around the house, like soup cans. You can also use your own body weight. Think push-ups, planks and other similar exercises. They use your body weight and gravity to build muscles.

    A good way to start is with an exercise video or online class. You don’t have to go to a gym. But before you start, talk to your doctor. Ask if a new exercise program is safe for you. Talk about things you should or should not do to stay safe and help avoid injury.

    Give strength training a chance. You may find that it makes you feel better than you thought possible! A diet with adequate protein can help build muscle at any age and even promote healing. Talk to your doctor if you plan to make major diet changes.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Be Ready To Donate Blood

    WELL-BEING

    Arm with bandaid and heart where he gave blood.

    When you donate blood, you are potentially saving a life. The American Red Cross estimates that someone needs blood every two seconds. Your donation makes that possible. The donation process is pretty simple, but there are a few things you should know in advance to prepare.

    Donation eligibility

    To donate blood, you must meet specific criteria. These include:

    *  Being healthy and not currently ill

    *  Over the age of 16 (in most states)

    *  Weigh at least 110 pounds

    *  Have not given blood in the past 56 days

    When you go to donate

    It can help relieve any nervousness if you know what to expect before you go. Most donation centers follow a standard process.

    *Registration:verification of eligibility, checking your driver’s license, and providing your address.

    *Health history:information on health conditions, medications, and recent travel.

    *Health screening:checking your temperature, pulse, blood pressure, and hemoglobin.

    *The donation:takes about 8-10 minutes, during which time you will sit or lay comfortably.

    *Recovery:takes 10-15 minutes, during which time you’ll receive a snack and drink and make sure you feel ready to go.

    When You Should Not Donate

    In addition to meeting the eligibility criteria above, there may be other things that could temporarily disqualify you from donating.

    *  You are not feeling 100%. Only donate blood if you are feeling your best. If you are sick, you should wait until 24 hours after your symptoms pass.

    *  Certain kinds of medications and vaccinations may require a waiting period before giving blood. Check with the American Red Cross before you go.

    *  Low iron may cause anemia or a low blood count, making you ineligible to donate blood that day. Once your iron levels have improved, you may be able to donate.

    *  If you have traveled to certain countries outside the U.S., you may need to wait to donate blood.

    Source: The American Red Cross

    © American Institute for Preventive Medicine

  • Choosing Low-Mercury Fish

    HEALTHY EATING

    Fish in frying pan.

    Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health.

    However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things.

    The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

    Is fish safe to eat?

    Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

    Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age.

    Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

    Low-mercury fish types

    There are many types of fish that are low in mercury. They include the following:

    *  Anchovies

    *  Cod

    *  Flounder

    *  Haddock

    *  Herring

    *  Oyster

    *  Perch, freshwater and ocean

    *  Pickerel

    *  Pollock

    *  Salmon

    *  Sardines

    *  Scallops

    *  Shrimp

    *  Sole

    *  Tilapia

    *  Tuna, canned light (limit albacore to 1 serving/week)

    *  Whitefish

    High mercury fish to avoid

    The following types of fish are high in mercury. People should not eat these types of fish.

    *  King mackerel

    *  Marlin

    *  Orange roughy

    *  Shark

    *  Swordfish

    *  Tilefish (Gulf of Mexico)

    *  Tuna, bigeye

    Local fishing

    If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

    Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go tofishadvisoryonline.epa.gov.

    Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine

  • Caring For Toe Injuries

    SELF-CARE CORNER

    Close up of injured toe.

    Toes are an important part of walking and balance. And their bones and ligaments are small, so they can be easily injured.

    Many people think doctors won’t do anything about an injured toe. This is not true. A broken or sprained toe may need medical attention. But minor toe injuries may get better with some simple home care.

    What to do if you hurt your toe

    *  If the pain is not severe, try putting ice on it for 10 minutes at a time. Be careful not to get the toe too cold.

    *  If needed, take an over-the-counter pain medicine.

    *  Stay off the foot if possible. Try to elevate it when sitting down.

    *  Look for signs of bruising and swelling, which could mean a possible sprain or broken toe.

    *  If the pain is severe, contact your doctor or seek urgent medical care.

    *  If pain and swelling don’t get better within two days, see a health care provider.

    *  Elevate the affected toe to help with swelling.

    Sprained vs. broken toe

    A sprain means that the ligaments in the toe have been injured. You can usually walk on a sprained toe, but it may still be very sore from swelling and bruising.

    Sprains may happen when you overstretch the toe during sports, running or jumping. “Turf toe” is a sprain of the big toe that is quite common in athletes.

    If you have a broken toe, you may not be able to move the toe or put weight on it. It may have a lot of swelling and bruising. The pain may not get better, even after a couple of days. Broken toes can happen during sports and activities. They also occur with falls and accidents or when you drop something heavy on your foot.

    Should you get medical care?

    Some minor toe injuries can be treated at home. But toe sprains and breaks can be more serious. Don’t ignore toe pain that lasts more than two days. See a health care provider if you think your toe is sprained or broken.

    If you have diabetes

    Always see a health care provider for any kind of foot or toe injury.

    Sources: American College of Foot and Ankle Surgeons, American Podiatric Medical Association

    © American Institute for Preventive Medicine

  • Can You Lower Triglycerides Naturally?

    SELF-CARE CORNER

    Illustration of blood cells.

    Triglycerides are a type of lipid, or fat, in your blood. Everyone has some triglycerides. But high triglycerides, when combined with high “bad” cholesterol and low “good” cholesterol, could be bad for heart health.

    How do I know my triglyceride levels?

    High triglycerides have no signs or symptoms. The only way to know whether you have high triglycerides is through a blood test.

    Ask your doctor how often you should get this test. Most adults need a cholesterol or “lipid” test at least every four to six years. But if you have a family history of heart disease or other risk factors, your doctor may recommend the test more often.

    If your cholesterol tests shows that triglyceride levels are high, you may be able to bring them down by making some lifestyle changes.

    Chart of Diet Changes - Try this instead of this.

    Heart healthy changes are key

    Talk to your doctor about your triglyceride levels. Your doctor may recommend making certain diet and exercise changes to improve your heart health. If you have diabetes, ask your doctor how you can keep blood sugar levels under good control.

    Exercise and weight loss

    Exercise is great for overall health, and it can lower your triglycerides. Try to walk or do another exercise you enjoy for 30 minutes, five days a week.

    Even a small amount of weight loss can improve triglyceride levels. Losing just 5 percent of your weight can boost your health and lower heart disease risk. Ask your doctor or nutritionist for tips on how to lose excess weight.

    Limit or Avoid Alcohol

    Your doctor may also recommend you limit or avoid alcohol to lower your triglyceride levels.

    Prescription Medicine

    In addition to making lifestyle changes, prescription medicines may also be recommended to bring triglycerides down.

    Sources: Centers for Disease Control and Prevention, National Lipid Association

    © American Institute for Preventive Medicine