HealthyLife Articles

Author: AIPM

Go For The Good Oils

Nutrition

Polyunsaturated or monounsaturated oils are often called the good fats because small amounts may actually help to reduce cholesterol levels. They include:

* Canola or rapeseed oil (monounsaturated).

* Corn oil (polyunsaturated).

* Olive oil (monounsaturated).

* Peanut oil (monounsaturated).

* Safflower oil (polyunsaturated).

* Sesame oil (polyunsaturated).

* Soybean oil (polyunsaturated).

Monounsaturated oils are preferred because they lower LDL cholesterol (bad cholesterol) without lowering HDL cholesterol (good cholesterol). Polyunsaturated fats tend to lower both.

© American Institute for Preventive Medicine

January 23, 2026
Thought Habits Become Language Patterns

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Listen to the words with which you choose to speak to yourself. Some of the words contribute to our distress. Our language communicates the amount of control we believe that we have with a person, place, or thing. Experts tell us that the less control we feel, the more distress we experience. Read the lists of phrases below. Put a check mark by the “Words of Distress” that you have used in the last 24 hours. Notice the feelings these words create. Read the list of “Words of Control” where each phrase has been reworded. Again, pay attention to the feelings that result from the words we choose.

Language that is rooted more in reality opens the opportunity for more control and less distress. Two psychologists named Salvatore Maddi and Suzanne Kobasa studied people who were less affected by stress. They concluded from their research that the way in which individuals respond to stress was the key to health. The results of testing showed that healthier people scored higher levels of commitment, challenge, and control. Practice using “Words of Control” to reduce the effects of distress.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Laugh Out Loud (Lol)

Stress Management

Good medicine is just a chuckle away.

Is laughter really the best medicine? Studies show that hardy laughter improves blood flow, reduces stress, lessens pain, and burns calories. Some even say it has healing powers as it sends oxygen throughout the cells of your body. It’s also contagious.

What’s so funny?

Find something to laugh about – a joke, your in-laws, your boss. If that doesn’t trigger so much as a chuckle, look in the mirror. That’s right. Laugh at yourself. Make a funny face, Lift your nose and oink. Stretch your lips. Crinkle your unibrow. If that doesn’t work, fake it. Research shows that the brain can’t tell the difference.

Humor is everywhere.

Surely, there is something within your reach to make you chuckle, snort, or chortle. Here are some tips to tickle your fancy:

* Act like a kid – tell and laugh at your own knock-knock jokes, hula hoop, or wear a fake mustache and glasses. If you don’t laugh, someone around you will.

* Go to a comedy club or listen to a comedy CD.

* Watch your favorite comedy TV show or movie.

* Get a joke sent to your email every day, such as throughwww.ajokeaday.com.

* Check out Online joke websites and funny YouTube videos.

* People watch.

* Spend time with people who laugh a lot.

LOL Tip

Pretend you’re viewing your surroundings through the lens of “Candid Camera.” Focus on silly and offbeat things people do. This helps you lighten up and brightens your outlook.

Action Step

Kids laugh 200 times a day. Adults laugh only 15 times a day. Start counting the number of times you laugh and increase your record every day.

© American Institute for Preventive Medicine

January 23, 2026
Remember:Kids Are People, Too

Stress Management

Don’t think for one minute that kids lead stress-free lives. Carefree as childhood may seem to adults, children experience stresses that are as real to them as car payments and broken water heaters are to you.

Coach your children in stress management so they can learn to handle setbacks and disappointments. Here’s how:

* Find a calm, quiet time to discuss with your children what it feels like to be stressed. Choose simple examples that are appropriate to their age levels.

* Ask your children about any physical signs of stress they may be experiencing, like upset stomach or sweaty palms.

* Teach your children that they can calm down, and show them how to make themselves feel better.

* Tell your children to take a slow, deep breath and imagine that they are sucking in air down to their feet. Then tell them to exhale all the “stressed” air out of their bodies and let go of tense feelings.

* Tell your children to imagine a comforting mental image. Suggest they picture themselves somewhere associated with relaxation-safe in bed, at a favorite playground, on the sofa with the family pet, sitting in Dad’s lap, or something similar. Encourage them to include as many details as possible in this image, to make it clear and memorable.

* Encourage your children to practice deep breathing or conjure up a comforting mental image whenever they feel stressed.

© American Institute for Preventive Medicine

January 23, 2026
Just Say No To Stressful Thoughts

Stress Management

When nagging thoughts or worries stand in the way of feeling good, a technique called thought stopping is an effective way to eradicate them. The trick is to recognize negative thoughts, then reduce their impact.

Here’s an example: You’re so distressed by a petty remark a coworker makes, you can’t concentrate on anything else, and you dwell on it for hours. Here’s what to do.

1. Isolate the stressful thought.

2. Close your eyes and focus on it briefly.

3. Count to three.

4. Shout “Stop!” (Or, if others are in earshot, imagine a stop sign, a flashing red light, or the word “stop” in bold letters.)

5. If the thought’s still present, repeat steps 3 to 5.

6. Resume normal activity, feeling better.

You can use this technique anytime you find yourself obsessed with negative thoughts. (If work problems dominate your thoughts, substitute an “off duty” sign for the stop sign in the exercise described above.)

© American Institute for Preventive Medicine

January 23, 2026
Immunizations: Your Best Shot Against Infectious Diseases

Healthy Travel

Polio, yellow fever, cholera, malaria, and typhoid are not typical problems in the United States and most developed countries. But outbreaks are common in certain rural or undeveloped parts of the world.

Here’s what to do if you plan to travel outside the United States.

* Be sure you’ve been immunized against diphtheria, pertussis (whooping cough), tetanus, polio, measles, rubella, and mumps. Most people are routinely immunized against these diseases in childhood. You should have a booster shot for tetanus every ten years, however.

* Ask your doctor if he or she recommends medicine to prevent malaria or immunizations against influenza, pneumonia, or hepatitis.

* Contact your doctor or local health department to determine if you need to receive additional immunizations for your trip. Vaccination requirements for specific countries are also listed in the booklet, Health Information for International Travel-The Yellow Book, available from the Centers for Disease Control and Prevention (CDC).

For information, call the CDC Travelers’ Information Line at 1.800.CDC.INFO (232.4636). Or accesswww.cdc.gov/travelon the Internet and select “Travelers’ Health.” You can find out what immunizations are advised for the places you are planning to go to. You can also find out about specific notices and outbreak advisories.

Most immunizations are not required, but are recommended to protect the health of the traveler. Under the International Health Regulations adapted by the World Health Organization (WHO), a country may, under certain conditions, require an International Certificate of Vaccination against yellow fever from international travelers. A copy of the International Certificate of Vaccination, CDC 731 (formerly PHS-731), may be purchased from the U.S. Government Printing Office, Washington, DC 20402,http://bookstore.gpo.gov, 1.866.512.1800.

© American Institute for Preventive Medicine

January 23, 2026
Identification Of Stressors

Systematic Stress Management Program

Step 1: Understanding Stress Section

Introduction

Common Symptoms of Distress

Life Events Questionnaire

Types of Stressors

Daily Hassles and Uplifts

Identification of Stressors

Situations occur daily that are stressful. Use this exercise to examine how a situation can trigger stress, what about that situation adds to the general stress, and what symptoms you feel at the time. Look at how you presently handle stressors. Commit to learning more tools to detour from distress. Print the download and complete steps 1-5.

Step 1

List the general situations that you feel are stressful. Example: Making a presentation to a group.

Step 2

List the stress producers in that situation. Examples:

* Agreeing to the presentation

* Reviewing the material the night before

* Sight of the clock prior to presentation

Step 3

List the physical and mental symptoms that show you are feeling stress. Examples:

* Dry mouth

* Pacing

* Negative self-statements, anxious feelings

Step 4

List how you presently handle stress. Examples:

* Deep breathing

* Rehearse positive mental image

* Confident self-statements

Step 5

Seek out more skills to add to your stress management strategy.

When selecting techniques for handling stress, here are two definitions that can help you to make a healthy choice:

Inappropriate Stress Management Techniques = Responses or techniques that add wear and tear on the body. Examples might include: food binging, not eating, alcohol and drug use, not deciding, avoiding responsibilities, too much diversion for too long, “video valium,” channel surfing. They end up placing an increased demand upon the body instead of helping to repair and recover from stress.

Appropriate Stress Management Techniques = Techniques that help the body to repair and recover from the stress response. They can assist by providing a simple diversion, helping the body to reverse the symptoms of distress. They could range from using a relaxation technique to telling a joke. Any appropriate technique can become an inappropriate one if used all the time or for too long.

Conclusion to Step 1

This concludes the unit on Understanding Stress. It presents an overview of how stress influences people’s lives whether it be through illness, interactions with others or how people perceive daily events. The focus is on identifying those things that actually produce stress. Reread this step on a regular basis to develop a clear understanding of stress.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
How To Survive A Dieting Setback

Weight Control

Everyone experiences occasional setbacks, especially people on diets. The trick is to prevent a minor slip from becoming a major disaster that thwarts your long-term weight-loss goals.

The most determined dieter cheats once in a while-it’s only human. Don’t chastise yourself or give up because you’ve had a slip-up in your eating plans. Remember, a temporary setback does not equal a permanent failure!

Here’s what to remember when you go astray.

* Setbacks are a natural part of learning self-control.

* Acknowledge your mistake and plan how you’ll respond to a similar situation the next time. Make it work to your advantage.

* Remember, long-term success is still quite possible.

* Give yourself positive feedback. If you eat half of a candy bar, for instance, praise yourself for not eating the whole thing.

© American Institute for Preventive Medicine

January 23, 2026
Herbed Vegetable Combo

Nutrition

4 Servings, about 3/4 cup each

Ingredients:

2 Tbsp. water

1 cup zucchini squash, thinly sliced

1-1/4 cups yellow squash, thinly sliced

1/2 cup green pepper, cut into 2 inch strips

1/4 cup celery, cut into 2 inch strips

1/4 cup onion, chopped

1/2 tsp. caraway seed

1/8 tsp. garlic powder

1 medium tomato, cut into 8 wedges

Directions:

1. Heat water in large fry pan. Add squash, green pepper, celery, and onion.

2. Cover and cook over moderate heat until vegetables are tender-crisp, about 4 minutes. Sprinkle seasonings over vegetables.

3. Top with tomato wedges. Cover and cook over low heat until tomato wedges are just heated, about 2 minutes.

Per Serving:

Calories – 25

Total fat – Trace

Sodium – 11 mg

© American Institute for Preventive Medicine

January 23, 2026
Healthy Travel Basics

Healthy Travel

Travel Tips

* Leave your trip’s itinerary with someone.

* Do not look like a tourist. Wear plain clothes and little, if any, jewelry.

* Walk at night with others and in well-lit, safe areas. Ask hotel staff for advice.

* Take healthy snacks or buy them at a nearby grocery.

* Use the hotel stairs as a stair stepper.

* Stretch using a bath towel or exercise with a jump rope.

Traveler’s First-Aid Kit

* Rubbing alcohol or alcohol wipes

* Antibacterial cream or spray

* Bandages and gauze pads

* Elastic bandages

* Mild pain reliever (e.g., acetaminophen, ibuprofen). Before your trip, ask your doctor what you should take.

* Antacids

* Cough and cold remedies

* Diarrhea medication

* Broad-spectrum antibiotic (requires a doctor’s prescription)

Reducing Travel Stress

* Prepare for your trip well in advance. Make a list of things to do each day.

* Finish packing your bags at least one full day before you leave. Devote the remaining time to getting organized, i.e. plants watered.

* Allow plenty of time to reach your destination or flight.

* Don’t over-schedule activities.

* Sleep enough, exercise, and don’t overeat.

* Schedule your return so you have a day to “decompress”.

Airplane & Car

Airlines (US only)

Aloha

800.367.5250 *www.alohaaircargo.com

American

800.433.7300 *www.aa.com

Delta

800.221.1212 *www.delta.com

JetBlue

800.538.2583 *www.jetblue.com

Southwest

800.435.9792 *www.southwest.com

Spirit

800.772.7117 *www.spiritair.com

United

800.864.8331 *www.ual.com

US Airways

800.428.4322 *www.usair.com

Jet Lag

* Three nights before you leave, change your bedtime. If traveling to a different time zone and going east, go to bed 1 hour earlier for each time zone you cross; if you’re traveling west, go to bed one hour later for each time zone you cross.

* Once on the plane, change your watch to match the time where you are going. Act according to that time. For example, if it is time to sleep in the place you are going, try to sleep on the plane. If it is daytime, do activities that keep you awake.

* Ask your doctor about using melatonin, an OTC product that may help “reset” your natural awake/sleep cycle. Also ask about taking vitamin B12 and vitamin C supplements.

* During the flight, avoid sleeping pills, alcohol, and caffeine. Drink plenty of fluids to avoid dehydration.

* If you arrive at your destination during the day, plan to spend some time outdoors. Try to expose yourself to as many hours of daylight as the number of time zones you crossed.

* Don’t go to bed until evening.

In-Flight Ear Pops

Note: Consult your physician if you have an acute ear infection, a severe head cold, or sinusitis before flying.

* Swallow frequently, yawn, or gently blow through your nose while pinching the nostrils shut to equalize pressure within your ears. (Don’t do this if you have a head cold as it will promote an ear infection.)

* If you have a mild head cold, use a nasal spray to keep the nasal passages open. You can also take a decongestant if okay with your doctor.

Infants and Young Children

* Have your infant suck on a pacifier or bottle during the takeoff and landing. (Nursing a baby also helps.)

* Ask your doctor about giving children a mild decongestant and antihistamine 1 hour before takeoff and 1 hour before landing.

Fitness in Flight

* Tense your feet for 5 seconds, then relax them. Repeat with each muscle group, including your calves, thighs, buttocks, shoulders, neck, forearms, and hands.

* Drop your head forward. Then slowly move it to your right and continue rotating your head to the back, to the left, and to the front again. Repeat four times. Then reverse direction and repeat five times.

* Raise both shoulders, then move them back, down, and forward in a circular motion.

* Reaching toward the ceiling, stretch your right arm. Then repeat with your left arm.

To promote leg circulation

* Flex and extend your feet, pointing your toes up and down.

* Try to get up and walk at least once every 2 hours, if possible. You should also make an effort to breathe slowly and deeply. Aircraft air is lower in oxygen than outdoor air. Deep breathing helps you to get enough oxygen into your blood and avoid fatigue or sluggishness.

Alamo: 800.462.5266 *www.alamo.com

Avis: 800.230.4898 *www.avis.com

Budget: 800.527.0700 *www.budgetrentacar.com

Dollar: 800.800.3665 *www.dollar.com

Enterprise: 800.736.8222 *www.enterprise.com

Hertz: 800.654.3131 *www.hertz.com

National: 800.227.7368 *www.nationalcar.com

Payless: 800.237.2804 *www.paylesscar.com

Thrifty: 800.847.4389 *www.thrifty.com

Auto Europe: 888.223.5555 *www.autoeurope.com

Hotel

Hotel Safety

* When you enter your room, prop the door open, turn on the lights, and check all areas before you close the door.

* Make sure that windows and connecting doors are locked.

* Avoid first floor rooms and those with doors facing outside.

* Lock your door using the safety chain.

* When you are not in your room, turn the TV on and hang the “Do Not Disturb” sign.

* Study the emergency exit map to prepare for an escape.

Best Western: 800.780.7234 *www.bestwestern.com

Courtyard: 800.321.2211 *www.courtyard.com

Days Inn: 800.325.2525 *www.daysinn.com

Doubletree: 800.528.0444 *www.doubletree.com

Embassy Suites: 800.362.2779 *www.embassysuites.com

Fairmont: 800.441.1414 *www.fairmont.com

Four Seasons: 800.332.3442 *www.fourseasons.com

Hampton Inn: 800.426.7866 *www.hampton-inn.com

Hilton: 800.445.8667 *www.hilton.com

Holiday Inn: 800.465.4329 *www.holiday-inn.com

Howard Johnson: 800.654.2000 *www.hojo.com

Hyatt: 800.233.1234 *www.hyatt.com

LaQuinta: 800.531.5900 *www.laquinta.com

Le Meridien: 800.543.4300 *www.lemeridien.com

Marriott: 800.228.9290 *www.marriott.com

Motel 6: 800.4motel6 *www.motel6.com

Omni: 800.843.6664 *www.omnihotels.com

Radisson: 800.333.3333 *www.radisson.com

Ramada: 800.228.2828 *www.ramada.com

Red Lion: 800.733.5466 *www.redlion.com

Red Roof: 800.843.7663 *www.redroof.com

Residence Inn: 800.331.3131 *www.residenceinn.com

Ritz Carlton: 800.241.3333 *www.ritzcarlton.com

Sheraton: 800.325.3535 *www.sheraton.com

Super8: 800.848.8888 *www.super8.com

Travel Lodge: 800.255.3050 *www.travelodge.com

Westin: 888.625.5144 *www.westin.com

Wyndham: 800.822.4200 *www.wyndham.com

Motel Sickness

Preventing Motion Sickness

Aboard a ship

* Spend as much time as you can on deck in the fresh air.

* If you’re going to be spending nights on a boat, try to get a cabin near the middle and close to the waterline where there’s less pitching and rolling.

On a plane

* Request a seat over the wings. Avoid sitting in the tail section as it’s the bumpiest.

* Open the overhead vents and direct air at your face.

On a train or car

* Fix your gaze on the scenery straight ahead, not to the side.

* Sit by an open window for fresh air unless in a polluted area.

* If you’re traveling by car, offer to drive. The driver doesn’t usually get motion sickness.

Other Tips

* Get plenty of rest before setting out. Fatigue makes you more vulnerable to motion sickness.

* Avoid drinking alcohol before or during travel and don’t overindulge the night before.

* Take an OTC medication (i.e., Dramamine®) 30 minutes before travel begins.

* If OTC products don’t bring relief, ask your doctor about a prescription medication with scopolamine (a patch).

* Don’t read while traveling and don’t try to focus on any other stationary object. Aboard a ship, lie down on your back and close your eyes.

* If any of your traveling companions get motion sickness, move away, otherwise you may get sick.

© American Institute for Preventive Medicine

January 23, 2026