HealthyLife Articles

Category: Uncategorized

  • Protein – Find The Right Balance

    HEALTHY EATING

    Image of different protein sources.

    Protein is an essential part of any diet. Your body needs it to build tissues and cells.

    Some sources of protein are not as healthy as others. Animal sources, such as beef, pork and eggs, may contain saturated fat and/or cholesterol. The American Heart Association says saturated fats should make up less than 7 percent of your total daily calories. This means you should eat 16 grams or less of saturated fats if you eat 2,000 calories per day. Animal proteins also contain no fiber, and most Americans fall short of the recommended 25 to 35 grams of fiber needed per day.

    On the other hand, plant, nut and seed proteins often have little to no saturated fat and cholesterol and usually contain fiber and valuable nutrients. Check out this “Vegan Sources of Protein” diagram for a list of good non-animal protein sources. Try replacing some of your animal proteins with these vegan-friendly sources.

    Illustration of vegan sources of protein.

    © American Institute for Preventive Medicine

  • Sweet Potato Custard

    HEALTHY EATING

    Image of sweet potato custard.

    Ingredients

    1 cup sweet potato, cooked, mashed

    1/2 cup banana (about 2 small), mashed

    1 cup evaporated skim milk

    2 tablespoons packed brown sugar

    2 egg yolks (or 1/3 cup egg substitute*), beaten

    1/2 teaspoon salt

    1/4 cup raisins

    1 tablespoon sugar

    1 teaspoon ground cinnamon

    As needed, nonstick cooking spray

    Directions

    1. In medium bowl, stir sweet potato and banana. Add milk, blending well.

    2. Add brown sugar, egg yolks, and salt, mixing thoroughly.

    3. Spray 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.

    4. Combine raisins, sugar, and cinnamon. Sprinkle over top of sweet potato mixture.

    5. Bake in preheated 325º F oven for 40-45 minutes, or until knife inserted near center comes out clean.

    Makes 6 (1/2 cup) servings. Per serving: 160 calories, 2 g total fat, 1 g saturated fat, 32 g carbohydrate, 5 g protein, 2 g dietary fiber, 255 mg sodium

    *If using egg substitute, cholesterol will be lower.

    Source: NIH The Heart Truth Publication

    © American Institute for Preventive Medicine

  • Vietnamese Fresh Spring Rolls

    HEALTHY EATING

    Image of Vietnamese spring rolls.

    Ingredients

    1 cup carrots, cut into long, thin strips

    2 cups bean sprouts

    2 cups cucumber, seeded and cut into long, thin strips

    1 cup minced scallions/green onions

    1/2 cup chopped fresh cilantro

    1/4 cup chopped fresh mint

    8 rice paper wrappers (ask at your supermarket)

    Directions

    Toss first 6 ingredients in a large bowl. Soak one rice paper wrapper in warm water until soft (1 to 2 minutes). Shake off excess water. Place vegetable filling off-center on rice paper and fold like an egg roll (tuck sides to keep filling inside). Repeat with remaining vegetable filling and wrappers. Serve immediately.

    Makes 8 servings. Per serving (1 roll): 70 calories, 1 g fat, 28 mg sodium, 2 g fiber, 3 g protein, 16 g carbohydrates

    From the NIH Your Health Is Golden! Heart Health Promotion Activities for Vietnamese Communities

    © American Institute for Preventive Medicine

  • 3 Steps To Cleaner Eating

    HEALTHY EATING

    A bowl of falafel with hummus, green peas, carrots, and purple cabbage.

    Eating well is one of the most important things you can do for your body. A well balanced diet contributes to overall health and protection from disease.

    Making micro or small changes to your diet eventually add up to better health. If you’re ready to clean up your food choices, here are three easy habits that can help.

    1. Focus on plants

    Instead of worrying about all the foods you shouldn’t be eating, focus on what you can include. Plant foods provide the best nutrition and should make up a majority of your diet.

    A good first step to cleaning up your diet is to add more plant foods to each meal and snack. These include:

    *  Fruits

    *  Vegetables

    *  Beans

    *  Nuts and seeds

    *  Whole grains

    *  Healthy oils like olive, sunflower, and avocado oil

    2. Have a salad or smoothie

    Choose a healthy salad or smoothie to make up the bulk of one meal each day. This is a simple way to increase your plant food intake while controlling calories and portion size.

    Make your daily smoothie or salad fiber-packed to promote fullness and digestive health. In addition to adding plenty of fruits and vegetables, consider including nuts, chia, hemp, or flax seeds for an extra boost of nutrients and fiber.

    3. Snack on whole foods

    Feeling deprived and hungry will quickly result in giving up on your healthy new eating habits. Clean eating is delicious and should make you feel good!

    So, keep tasty whole food snacks on hand to keep you satisfied all day long. Here are some ideas:

    *  Sliced apple with peanut butter

    *  Hardboiled egg and a piece of fruit

    *  Sliced vegetables and a piece of cheese

    *  Hummus with cucumbers

    *  Mixed nuts and a piece of fruit

    © American Institute for Preventive Medicine

  • How To Stop Impulse Buying

    FINANCIAL HEALTH

    Image of women looking at jeans.

    Many people have bought something at the store that they didn’t plan to get. If you buy something simply because you see it and want it, this is called an impulse buy.

    Some estimates show that the average American spends a few thousand dollars a year on impulse buys. These purchases can add up to big spending.

    If you’re trying to save money, take a look at your buying habits. It’s possible that your unplanned impulse purchases are standing in the way of a healthy budget and your long-term financial goals.

    Try not to dwell on past impulse purchases. Instead, look to the future and decide that you will resist the urge to buy things you don’t need.

    Why we impulse buy

    Stores use certain tricks and techniques to make impulse buys happen. Plus, specific things happen in our brains while shopping that can lead to an impulse buy. Some of the reasons we buy things on impulse:

    1.  A love of shopping and new things. Shopping can release feel-good chemicals in the brain. Once we experience this kind of pleasure, it can become a habit that is hard to break.

    2.  Fear of missing a deal. Our desire to save money can lead to impulse buying. We see a deal on something and wonder if we will regret not buying it later.

    3.  Hope that having this item will make our life better. For example, someone may think that buying a new blender means they will make a vegetable smoothie every day. Or, if someone is feeling depressed or angry, they may think this new item will fix their problem.

    How to stop impulse purchases

    If you think impulse buying is affecting you, there are ways to stop. Keep these things in mind when you go shopping:

    *  Stop and think about the price. Ask yourself whether that item is truly worth what it costs. Think about how many hours you would have to work to pay off that item. Is it really worth buying?

    *  Bring a list. Make your shopping list in advance and buy only those items.

    *  Don’t use credit cards. If possible, only shop with cash or a debit card. This means you won’t have seemingly unlimited funds. If that’s not possible, picture next month’s bill with that item on it. That number on your statement may make the item less appealing.

    *  Don’t shop when you’re hungry, stressed, angry or sad. These emotions can prompt you to buy unwanted things.

    © American Institute for Preventive Medicine

  • Talk Smart About Finances

    FINANCIAL HEALTH

    Image of young couple with laptop and piggy bank.

    Economic flux hurts more than our wallets. Financial woes can lead to emotionally damaging arguments among couples and put unnecessary strain on the family, said Josh Klapow, PhD, a clinical psychologist and professor at the University of Alabama at Birmingham. Dr. Klapow is the author of Living Smart:  5 Essential Skills to Change Your Health Habits Forever.

    He said financial discussions, and even disagreements, can have a positive impact on families struggling through uncertainty. The key is to make those discussions productive, not destructive. Dr. Klapow offers 5 talking tips:

    1.Keep a cool head.When your emotions are high-be it anger, sadness, frustration-thoughts get cloudy. Relax, breathe, wait 2-10 minutes, then start to talk.

    2.Start easy.Arguments often start because of a critical remark or an angry tone. Try to bring up problems and mistakes gently and without blame.

    3.Don’t assume.Talk about your feelings, not what you think your spouse or partner is feeling. Describe your feelings in first person with “I” and explain why.

    4.Think then speak.The goal of the conversation should be to problem-solve, not to win. Remember, once the words are out, you cannot take them back.

    5.Repair and recover.Don’t let the discussion get out of control. End on a positive, or at least neutral, note. Lean on patience, change the topic, or offer a positive comment to let the other person know you’re part of the same team.

    © American Institute for Preventive Medicine

  • Are You Washing Your Hands The Right Way?

    MEDICAL NEWS

    Water drop illustration with the words "Wash your hand".

    The Centers for Disease Control and Prevention (CDC) says washing your hands is like a “do-it-yourself” vaccine. Washing your hands properly and at the right time will slash your risk of getting sick with illnesses like colds, flu and stomach bugs that cause diarrhea and vomiting.

    Handwashing seems simple. But, there are some steps you must take to ensure your hands are truly clean.

    The five steps

    1.  Wet your hands with clean, running water. It can be warm or cold. Then turn off the water and apply soap to your hands.

    2.  Rub hands together to get a lather. Cover the palms, backs of hands, between the fingers and under the nails.

    3.  Continue scrubbing for at least 20 seconds. Count to 20 slowly or sing the “Happy Birthday” song twice.

    4.  Rinse all the soap off under clean, running water.

    5.  Dry your hands using a clean towel. If one is not available, allow them to air dry completely.

    Don’t touch your face – a win-win

    It’s impossible for hands to stay clean all the time. Even if you’ve just washed them, try to avoid touching your face, eyes, nose and mouth. This will help keep you from letting germs into your body.

    Also, this habit helps protect those around you. If you’re sick and you touch your face, you could be putting germs onto your hands that can be spread to others.

    What about hand sanitizer?

    Alcohol-based hand sanitizers are handy to keep in a pocket or purse. Hand sanitizers do clean, but they may not remove all germs, the CDC says. They also won’t remove chemicals or visible dirt very well.

    In short, keep hand sanitizer with you, and use it when you’ve touched something that may be germy (like a door handle or ATM buttons). But, get to a sink to wash your hands whenever you can.

    Good hand hygiene is good for everyone – except germs. Wash up to stay healthy!

    © American Institute for Preventive Medicine

  • Do You Know The Early Warning Signs Of Parkinson’S Disease?

    MEDICAL NEWS

    Close up image of two elderly hands holding.

    A recent nationwide survey conducted by the National Parkinson Foundation revealed that most Americans would wait to see their doctors if they were experiencing tremors (shaking), even though tremors are an early sign of the disease.

    Parkinson’s affects nerves and muscles and can affect movement and coordination, especially with walking. The disease is a result of changes in the brain that researchers now know can be associated with both genetics and environmental toxins.

    Parkinson’s develops slowly, with only subtle symptoms early on, including these:

    *  Tremors and shaking

    *  Trouble moving or walking

    *  Loss of facial expression

    *  Dizziness and fainting

    *  Stooping or hunched over

    *  Trouble sleeping

    *  Soft or low voice

    *  Small handwriting

    *  Loss of smell

    *  Constipation

    For more information about Parkinson’s disease and the National Parkinson Foundation, visitwww.parkinson.org.

    © American Institute for Preventive Medicine

  • Is Your Heart Older Than You?

    MEDICAL NEWS

    Image of man suffering a heart attack.

    The year you were born reveals your age. It’s part of your identity. But despite the number on your driver’s license, your heart may be telling a different story.

    According to the Centers for Disease Control and Prevention, 75 percent of Americans have hearts that are older than their actual age. For men, the average heart age is 8 years older, and for women, it’s 5 years. This means many people are at high risk of heart attacks and strokes – even if they don’t know it.

    Your “heart age” is based on certain risk factors you may have for heart disease. This includes lifestyle habits, your body mass index, and certain health problems. You can lower your heart age by adopting heart-healthy habits such as a healthy diet, regular exercise, and not smoking.

    Signs of a heart attack

    *  Pressure, squeezing, or pain in the chest

    *  Pain in the jaw, neck, upper back, arms, or abdomen

    *  Trouble breathing

    *  Feeling dizzy or nauseated

    *  Cold sweats

    If you experience these symptoms, call 911 or have someone take you to the emergency room.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Opioid Addiction And Overdose

    MEDICAL NEWS

    Image of medication pills.

    Opioid misuse is one of the biggest health problems facing the U.S. today. The National Institutes of Health says about 2 million people in the U.S. have an opioid misuse disorder.

    Opioids are powerful medicines used to treat pain. They may be prescribed to people after they have surgery or get injured. Some of the most common prescription opioids are oxycodone (OxyContin®), hydrocodone (Vicodin®), codeine and morphine.

    Opioid medicines affect the brain and can make the user feel relaxed and happy. When used for short periods and as directed, they are considered safe. But sometimes, people can become addicted to them. They may also build up a tolerance over time, which means they need higher and higher doses of the medicine to feel its effects.

    If a person builds a tolerance and/or becomes addicted, they can overdose on opioids. This can lead to brain damage, coma and death. About 30,000 people die each year from opioid overdose in the U.S.

    Treating opioid use disorder

    Help is available for people who are addicted to opioids. Two medicines, buprenorphine and methadone, work to lower cravings and withdrawal symptoms. Another medicine, naltrexone, blocks opioids from working and can reduce cravings for the medicine.

    Behavioral therapy for addiction to prescription opioids can help, too. It works by changing people’s thoughts and behaviors about opioid use. Behavioral therapy is a proven treatment, especially when used with medicines.

    Emergency overdose treatment

    When someone overdoses on opioids, their breathing may slow down or stop. Their pupils may be small like pinpoints. A medicine called naloxone (Narcan®) can reverse an opioid overdose and save their life.

    Naloxone is a prescription drug that stops opioid overdose if given in time. Paramedics, emergency room doctors and other first responders have naloxone available to treat people with opioid overdose. In some states, you may need a prescription. Other states will sell naloxone without a prescription. It is available in nasal spray and a shot (injection).

    If you or a loved one has an opioid misuse disorder, don’t wait. Talk to a doctor today to get help.

    Sources: National Institute on Drug Abuse, World Health Organization

    © American Institute for Preventive Medicine