FAMILY LIFE
Don’t focus on mistakes or bad behavior. Catch your child doing good things and point them out.
Chores don’t have to be a punishment. Chores at home can help children learn life skills and independence.
Spend a little time connecting each day. Take a few minutes to talk to your child without phones or screens.
© American Institute for Preventive Medicine
HEALTHY EATING
A plant-forward style of eating is one that features plant foods as the star of most meals. Animal foods such as meat and dairy may be included but are not the main focus. There are many ways to be plant-forward and improve the health of your diet.
How it works
Plant-forward eating is less of a diet prescription and more of a healthy food mindset.
Each meal begins with the question: “what plants can I add to my plate?” Animal products should be a secondary consideration and eaten in small amounts.
A plant-forward diet focuses on:
* Whole grains such as brown rice, quinoa, amaranth, bulger, whole wheat, millet, and oatmeal
* Plant proteins such as nuts, nut butter, seeds, soy, beans, peas, and lentils
* A variety of vegetables of every color
* Whole fruits
* Quality plant fats such as olive oil, avocados, canola oil, and nuts
Benefits
Plant-forward eating has many benefits to physical health. Diets high in plant foods are linked to improved health and a lower risk of disease. Eating less meat reduces your risk of:
* Obesity
* Heart disease
* Stroke
* Type 2 diabetes
* High blood pressure
* High blood lipids
* Certain cancers
In addition, a plant-focused diet benefits the environment. Fewer animal products may translate to lower greenhouse gas emissions and more responsible land, energy, and water usage.
Getting started
Gradual change over time is the best way to create healthy habits. It also helps to get family members on board with “plant forward.” Here’s how to get started:
* Take it one meal at a time. Start with just breakfast or lunch being meat-free.
* Find a few simple, meatless recipes to try. Look for those big on flavor.
* Add more of the plant foods you already love to your plate and shopping cart. Gradually branch out for more variety.
* Swap out the meat in a recipe for a plant protein like beans or tofu.
* Aim to make three-fourths of your plate plant foods.
* Reduce your meat portions by half.
© American Institute for Preventive Medicine
FAMILY LIFE
Gaming is a popular past-time among this generation of kids. As a parent, here are some things to know to keep gaming safe.
* Moderation is key. Set healthy limits on how much video game time you allow your kids.
* Know what they’re playing. Some games are better than others. If your kid struggles with mental health, help them find better games.
* Prioritize sleep. It’s common for gaming to interfere with healthy sleep habits. Set boundaries that prioritize sleep.
* Take breaks. Teach your kids to schedule regular breaks into their gaming time. Stepping away is good for mental health.
* Stay connected off-line. Keep your kids grounded in the real world by engaging in screen-free activities together.
* Game with your kids. Get involved with your kids’ interests by gaming with them (in moderation!).
© American Institute for Preventive Medicine
HEALTHY EATING
Food allergies affect millions of people. With a food allergy, the immune system reacts to the food like it’s an invader. It may cause swelling, trouble breathing, hives and itching.
Nut allergy dangers
Nut allergies can be life-threatening.
A person who is allergic to nuts could have a reaction from being near someone eating nuts. Even a tiny crumb of nuts left on a table could be life-threatening. This is why many schools do not allow nuts in classrooms or lunchrooms.
If you or your family member has a nut allergy, you can still enjoy some nut alternatives. They can be just as delicious – and nutritious – as nuts.
Nut alternatives
Nuts contain plant-based protein, healthy fats and some vitamins and minerals. If you can’t eat nuts, don’t worry. There are other foods with these benefits!
*Legumes:Soybeans, peas, lentils and chickpeas are legumes. They can be roasted as a snack or in salads. Some people are allergic to some types of legumes, however. Be sure to ask about legume allergies before using them for passing dishes or at school.
*Seeds:There are so many kinds to choose from, like sunflower, pumpkin, chia, flax and hemp. They go well with salads, in smoothies or as a snack.
*Avocadoes:Although not a significant source of protein, avocadoes are rich in healthy fats, B vitamins, potassium and magnesium. Avocadoes can go on many foods, from toast to salads to stir-frys.
Nut-Free butter Options
Many nut-free butters make a great sandwich or spread for fruit. They taste a lot like peanut butter but without the peanuts.
Today’s nut-free butters may contain soybeans, sunflower seeds, chickpeas or peas. These can all be healthy alternatives to nuts. Most contain some healthy fats and protein. Check the label for added salt or sugar.
The Bottom Line
Nuts are a healthy choice – and there are allergy-free options available. If you have an allergy to nuts, read all food labels. Look at allergen information and ingredients to stay safe.
© American Institute for Preventive Medicine
BE FIT
Older adults might find it hard to exercise. But exercise is great for older adults and may even help relieve joint pain and increase energy. It can help you sleep better, maintain a healthy weight and relieve stress.
See your doctor first.
Talk to your doctor before starting an exercise plan if you have any health conditions or take medications.
Stay hydrated.
Drink water before, during and after your workout.
Perform all types of exercise.
This includes flexibility (stretching), strength (weights or resistance) and endurance (walking, biking or other activities).
© American Institute for Preventive Medicine
HEALTHY EATING
You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.
The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.
Why we want comfort food
Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.
Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.
If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.
The cycle of mood & food
If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.
You can win!
You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!
Source: American Heart Association
© American Institute for Preventive Medicine
SUCCESS OVER STRESS
Mindfulness is the practice of being present in the moment without judgment. When you are mindful, you focus on what is happening right in front of you without worrying about the past or future. This helps you experience life to its fullest. Try these tips to be more mindful in your daily life.
Learn to pause
Take time to pause and observe. When you pause, it is a chance to mindfully reflect on what is happening. Instead of rushing through life, you can truly experience the moments that matter. These mindful reflections can help you answer:
* What matters most in this moment?
* What is the situation asking of me?
* Looking back in a year, how will I wish I had acted?
* Are my feelings in proportion to the situation?
Focus on what is in front of you
Cultivate the skill of giving your undivided attention to what is going on right now. Intentionally notice your surroundings and what you are feeling in the moment by connecting with your senses. Ask yourself:
* What do I hear?
* What do I see?
* What do I smell?
* What do I feel?
The more you practice focusing on the present, the easier it will become.
Practice mindful breathing
Focusing on your breath is a tangible way to increase mindfulness. Your breath only happens in the now. When you focus on breathing you can’t be anywhere but in the moment, connected to your body.
Mindful breathing trains your brain to stay connected and focused. Allow 5 minutes every day to be still and observe your breath.
* Close your eyes if you can.
* Let your breath become smooth and steady.
* Observe each inhale and exhale.
* Stay relaxed and unrushed.
If 5 minutes is too long to focus on your breath, start with one or two minutes and work your way up.
© American Institute for Preventive Medicine
BE FIT
You can still enjoy a productive workout during the warmer months. Try these tips:
1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.
2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.
3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.
4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.
Source: Academy of Nutrition and Dietetics
© American Institute for Preventive Medicine
FAMILY LIFE
As much as we love Thanksgiving, most of us do not love the way we feel afterward. Heartburn, bloating, and sleepiness are common complaints after the holiday feast.
But, a simple family tradition could mean a better day for everyone. Instead of collapsing on the couch in a food coma, get the whole family out for a walk!
Walking after your Thanksgiving meal has several benefits:
1. Taking a walk right after eating may improve digestion. Physical activity stimulates the digestive system and keeps food moving through properly.
2. A post-meal walk may prevent a big spike in blood sugar. This means there is less chance of a “sugar-crash” later.
3. Walking may reduce your risk of disease, help you maintain a healthy weight, and even lengthen your life.
4. Being active as a family is an opportunity to strengthen bonds and enjoy uninterrupted quality time together.
© American Institute for Preventive Medicine
SUCCESS OVER STRESS
Most of us are thankful for certain things in our lives. But, how often do we think about them?
Gratitude doesn’t always come naturally. It’s easy to get caught up in situations that go wrong, whether big or small. This can lead to higher stress levels. The good news is that we may be able to reverse some of this stress with gratitude. It may improve our overall emotional health, too.
Getting going with gratitude
How should you get started with a gratitude habit? You must make it part of your routine. Practicing gratitude every day will have the most benefits and you’ll be more likely to stick with it.
Take a few minutes each day, whether in the morning or at night, to think about good things in your life. They can be things that happened today, such as a good day at work. They can also be bigger things, like your overall health or people in your life.
If you find your mind wanders during this activity, don’t give up. Try writing things down in a notebook if that’s easier for you.
After you’ve named some things in your life that are good, stop. Take a moment to think about the positive experience or person. Let yourself feel happy about these things. You can even relive them in your head if you like.
Try writing a letter to someone who did something nice for you. You don’t even have to send it. The act of writing the letter is a way to feel your gratitude. You can also send a text or email to them explaining why you appreciate them.
During this time, try not to focus on any negative thoughts or situations.
Being grateful during good & bad times
This practice is helpful if you’re under a lot of stress. But, don’t forget about feeling grateful when things are going well. Even when life is great, keep up your gratitude habit. This could make it easier for you to do when things aren’t going right.
Of course, when things get challenging in life, you may feel more “down.” This is normal and expected. Don’t try to force yourself to feel happy all the time. In fact, experts think that hiding your feelings can make you feel worse.
Accept your feelings and talk about them with someone you trust. Go for a walk or exercise to help combat stress. Then, try to focus your thoughts on gratitude once again.
Source: National Institutes of Health
© American Institute for Preventive Medicine