HealthyLife Articles

Author: AIPM

  • One Pot Broccoli Skillet

    HEALTHY EATING

    Large skillet filled with broccoli.

    Ingredients

    *  10 ounces frozen broccoli

    *  2 cans stewed tomatoes, low sodium (about 30 oz)

    *  1 cup brown rice (cooked)

    *  1 can white beans (15 ounces, rinsed and drained)

    *  Pepper (to taste)

    *  Oregano, basil, or hot pepper (other spices to taste, optional)

    Directions

    1.  Combine stewed tomatoes and frozen broccoli in a medium pot over medium-high heat.

    2.  Cook 10 to 20 minutes, stirring occasionally until they are soft but firm.

    3.  Add the cooked rice, rinsed and drained beans, and seasonings.

    4.  Cook until heated through.

    Nutritional Information: Servings 4

    Per serving. 276 calories, 1 g total fat, 0 g saturated fat, 724 mg sodium, 55 g carbohydrates, 12 g dietary fiber, 16 g protein.

    © American Institute for Preventive Medicine

  • Reevaluate Your Budget

    FINANCIAL HEALTH

    Women working on a budget.

    Following a monthly budget is one of the best ways to manage your finances. A budget provides a clear picture of where your money comes from and where it is going.

    Budgets change over time. Changes in your income, expenses, or spending can create an imbalance or even a surplus. If it’s been a while since you reviewed your budget, it may be time for a checkup.

    Record all income

    Add up all your sources of income in a month. These can include paychecks, child support, and government benefits. The total of all money coming in counts as income, whether it came from a traditional paycheck or not.

    Record all expenses

    Add up all the bills you must pay. These include housing costs, car payments, utility and phone bills, child support, debt payments, etc. Most bills are recurring each month.

    Evaluate spending

    In addition to bills, you also need to allocate money for food, gas, and sundries. This is where spending can quickly get out of control. Review three to six months of spending in each category and determine what a reasonable monthly amount should be.

    Consider saving goals

    Assess the state of your savings. Ideally, you should have several months of expenses in a savings account as a safety net. Determine if you need to allocate more money in this area.

    Make a long-term plan

    Financial stability requires long-term thinking. Reflect on your long-term financial goals such as college savings, retirement, or big expenses. Is your current budget working?

    Adjust budget

    Using the information you’ve gathered, update your budget to accurately reflect your current income and expenses. If you have extra at the end of the month, consider increasing your saving goals or long-term financial plans.

    © American Institute for Preventive Medicine

  • Save At The Supermarket

    FINANCIAL HEALTH

    Couple at the grocery store.

    While the cost of food is out of your control, smart shopping habits will help keep your grocery bill more manageable.

    Tips to save on groceries

    Shop with a list

    Grocery stores know just how to tempt you to make impulse purchases. With eye-catching end cap displays and strategically placed snack foods, it’s easy to end up bringing home more than you intended. Instead, make a detailed list before you go and stick to it.

    Check the cabinets

    How many times have you purchased an item only to find you already have it hidden in the back of your pantry? As you make your shopping list, carefully check your current food supply to make sure you really need the ingredients.

    Buy in bulk

    When possible, purchase family-sized or bulk items for your most commonly used ingredients. This works especially well for meats, beans, rice, grains, and pasta. When you get home, promptly freeze or store the extra. You can also join a wholesale club to get better prices on bulk food.

    Eat seasonally

    Fruits and vegetables are cheapest when in season. For example, berries are more expensive in the winter than during peak berry season in the summer. Oranges and other citrus are usually cheapest during the winter months. Opt for in-season produce whenever possible.

    Stock up

    Buy more than one when your favorite foods go on sale. Dry goods generally keep for a long time, and many fresh foods can be frozen for longer storage. Keep in mind that you should only stock up on ingredients you regularly use.

    Low-cost recipes

    How you choose to eat is a major determinant of your food budget. If you like to cook gourmet, you’ll need fancier ingredients that cost more. Instead, find tasty recipes that use inexpensive ingredients. Examples include beans, rice, frozen vegetables, tuna, potatoes, and eggs.

    © American Institute for Preventive Medicine

  • Savory Potato Salad

    HEALTHY EATING

    A dish filled with potato salad.

    This version has all the flavor while being lower in fat and calories.

    Ingredients

    *  6 medium potatoes (about 2 pounds)

    *  2 stalks celery, finely chopped

    *  2 scallions, finely chopped

    *  ¼ cup red bell pepper, coarsely chopped

    *  ¼ cup green bell pepper, coarsely chopped

    *  1 Tbsp onion, finely chopped

    *  1 egg, hard boiled, chopped

    *  6 Tbsp reduced-fat mayonnaise

    *  1 tsp mustard

    *  ½ tsp salt

    *  ¼ tsp ground black pepper

    *  ¼ tsp dried dill weed

    Directions

    1.  Wash potatoes, cut in half, and place in saucepan of cold water. Cook, covered, over medium heat for 25 to 30 minutes or until tender.

    2.  Drain and dice potatoes when cool.

    3.  Add vegetables and egg to potatoes and toss.

    4.  In a small bowl, blend the mayonnaise, mustard, salt, pepper and dill weed.

    5.  Pour dressing over potato mixture and stir gently to coat evenly.

    6.  Chill for at least 1 hour before serving.

    Nutrition Facts: 10 servings, Calories 98; Total fat 2 g; Saturated fat 0 g; Sodium 212 mg; Total fiber 2 g; Protein 2 g; Carbohydrates 18 g.

    Source: National Heart, Lung, and Blood Institute

    © American Institute for Preventive Medicine

  • Secure Your Home For Vacation

    WELL-BEING

    Small wooden home on table with hands protecting it.

    When you’re gone on vacation, you want to know your home is safe and secure. Ideally, you want to avoid letting your home look unoccupied and unwatched.

    Tips to protect your home while away

    *  Set lights on timers, both inside and out.

    *  Check doors and windows before you leave.

    *  Arrange for lawn care or snow removal.

    *  Have the post office hold your mail until you return.

    *  Cancel other deliveries.

    *  Enlist a neighbor to keep an eye on things.

    *  Check if your local police department offers vacation home checks.

    *  Invest in a security system.

    *  Install a video doorbell.

    *  Don’t post about your vacation on social media.

    *  Hire a housesitter to visit or stay at your home while you’re away.

    *  Invest in quality locks on all exterior doors.

    *  Leave a car in the driveway.

    *  Set up motion-activated lights in the backyard.

    *  Turn off your garage openers.

    © American Institute for Preventive Medicine

  • Should You Be Taking Daily Aspirin?

    SELF-CARE CORNER

    An open pill bottle with aspirin spilled out.

    Taking a low dose aspirin every day can lower the chance of a heart attack. But that doesn’t mean that a daily aspirin is right for everyone. The National Institutes of Health says some people take aspirin each day – but they shouldn’t. The NIH has new guidelines about who should or should not take it.

    What does aspirin do?

    Aspirin is a non-steroidal anti-inflammatory drug (NSAID). It is a pain reliever for headaches and other aches and pains.

    Aspirin also thins the blood. This can prevent clots that can lead to a heart attack or stroke. Taking a low-dose aspirin every day can be life-saving for many people. However, aspirin also has risks. It can cause bleeding in the stomach and brain bleeding in rare cases.

    New guidelines to follow

    Researchers think many people are taking aspirin without their doctor’s approval. This can mean they could put themselves in danger of bleeding or stomach problems. Aspirin can also interact with other medications or supplements.

    Experts no longer think everyone over age 70 should take daily aspirin. People who have a low risk of heart attack or stroke may not need it. Also, people who have a higher risk of bleeding – no matter what age – should not take it.

    People who benefit from daily aspirin have a higher risk of heart attack or stroke. They may have already had a heart attack or stroke in the past. They may have a family history of heart problems or other risk factors.

    The best protection

    If you don’t need daily aspirin, you can help prevent heart disease with simple healthy habits.

    *  Get more exercise.

    *  Eat a heart-healthy diet.

    *  Don’t smoke.

    *  Get regular cholesterol and blood pressure checks.

    What’s the bottom line?Don’t start taking daily aspirin unless your doctor says you should. And, tell your doctor and pharmacist about all medications and supplements you take.

    Sources: American Heart Association, National Institutes of Health

    © American Institute for Preventive Medicine

  • Signs Of A Fad Diet

    HEALTHY EATING

    Tape measure.

    Fad diets and pills don’t work. You may lose weight quickly, but it’s hard to keep it off. This causes a “yo-yo” effect that could harm your health and your confidence.

    Beware! Look for these signs of a fad diet:

    *  Claims of fast, amazing weight loss

    *  Hard-to-believe testimonials

    *  Strict rules of avoiding certain foods

    *  A claim that the diet works for everyone

    Talk to your doctor about safe, healthy ways to lose weight.

    Source: U.S. Department of Veterans Affairs

    © American Institute for Preventive Medicine

  • Sitting Doesn’t Mean Not Moving

    WELL-BEING

    Female sitting at table with laptop, stretching arms up.

    A certain amount of time sitting is unavoidable, especially if your job requires it. However, this doesn’t mean you have to be still. With a bit of creativity, you can add bursts of movement even when you’re sitting down.

    Try these four movements throughout the day to keep your body moving in your seat.

    Reach your arms overhead

    Add a side-to-side bend or a big arch to your back to stretch into areas of stiffness.

    Do a chair twist

    Reach one hand to the opposite armrest and pull yourself into a gentle twist. Turn your head to look over one shoulder and then the other.

    Stretch your outer hip

    Cross one ankle over the opposite thigh and bend forward slightly for added stretch. Be sure to do both sides.

    Leg lifts

    Sit at the edge of the seat and straighten one leg. Lift it as high as is comfortable without rounding the low back. Alternate back and forth slowly 5-10 times.

    © American Institute for Preventive Medicine

  • Slow Cooker Tips For Busy Days

    HEALTHY EATING

    Slow cooker on counter.

    A slow cooker can be a handy kitchen tool. It can help you get dinner on the table on busy nights. They don’t take a lot of prep time or expert cooking skills to use. Plus, they are less expensive than other cooking devices.

    Here’s how to use a slow cooker to your advantage:

    1.Set it up the night before.Add all your ingredients to the insert in the evening and put it in the refrigerator. The next morning, put the insert in the cooker, turn it on, and go! If it doesn’t have a removable insert, simply put the ingredients into a big bowl instead. Then transfer it into the cooker in the morning.

    2.Check the temperature.Before serving any food, use a food thermometer to be sure it’s fully cooked.

    3.Hands off.Don’t open a slow cooker lid during cooking. This releases a lot of heat, which can interfere with proper cooking.

    4.Thaw meat in the fridge first.The low, slow cooking process may not get the meat hot enough for safety. Always thaw meats first by putting them in the refrigerator 24 to 48 hours before you cook them.

    5.Layers matter.Tough, dense vegetables and starches like potatoes and winter squash can go on the very bottom of the cooker. They won’t get too soft or mushy. However, softer vegetables like spinach, broccoli and peas should not go on the bottom.

    6.Add quick finishes.When it’s time for dinner, add some fresh herbs or flavors like lemon juice. Throw together a quick side dish, like microwaving some frozen vegetables. Or, cut up a fruit salad the night before and have it ready to go!

    7.Use cheaper meats.You can buy tougher cuts of meat, which cost less. Then slow cook them for several hours and you’ll get tender results.

    © American Institute for Preventive Medicine

  • Stay Fit For Life By Getting Flexible

    BE FIT

    Two women stretching legs on bench.

    Flexibility is your range of motion throughout the joints of your body. A rigid joint may not function well and can limit your ability to move with ease.

    A healthy range of motion allows you to bend down to tie your shoes or reach up high to get something out of a cabinet. If you want to move well, you need to be flexible!

    Tips to improve flexibility

    *  Stretch your muscles daily.

    *  Take regular stretch breaks, especially after long periods of inactivity.

    *  Make time to stretch after you exercise when your muscles are warm.

    *  Hold each stretch for about 90 seconds.

    *  Only stretch to the point of “comfortable discomfort,” never pain.

    *  Breathe deeply and relax while stretching.

    © American Institute for Preventive Medicine