HealthyLife Articles

Category: Uncategorized

Sitting May Harm Your Health

BE FIT

Exercise is great for mind and body. It can help reduce the risk of certain diseases, such as diabetes, heart disease, and some cancers. It can help prevent falls, strengthen muscles and bones, and even improve your mood.

But even if you’re exercising regularly, there may be something else you need to do to improve your health: stop prolonged sitting. In fact, research suggests that people who spend too much time sitting, even if they exercise, may be harming their health. The American Academy of Family Physicians (AAFP) says frequent and regular sitting may increase the risk of certain diseases and even shorten a person’s lifespan.

Today’s typical busy lifestyle means many people spend a lot of time in a chair. Whether it’s a long commute or a full day in front of a computer, all that sitting may be just as bad for your health as obesity.

What you can do

It’s not always easy to sit less if you have a job that requires it, or you spend a lot of time in the car every day. But there are some small changes that can help cut the time you spend sitting without taking too much time out of your day. The AAFP suggests:

* Take a quick break about every half hour during the day to stand or move around. The break can be as short as one to three minutes.

* Stand or do exercises while watching television.

* Start small and set yourself up for success. Try to reduce sitting by 15 minutes a day. Over time, increase your goal and aim to cut sitting time by two to three hours.

© American Institute for Preventive Medicine

January 23, 2026
3 “S”S To Get Fit During The Holidays

BE FIT

Do you assume the holidays are too busy for exercise? Think the holidays are just about treats? Keep these three tips in mind and you could have a fit, healthy and happy holiday season!

1. Short bursts: Make your exercise bite-sized! Ten minutes of exercise here and there can be just as effective as 30 minutes at once. Try a quick walk first thing in the morning, at lunch and after work.

2. Stress relief: Is the holiday season too stressful? Exercise is one of the most effective ways to lower stress hormones in the body. Make time to move and you’ll feel great mentally and physically.

3. Savor it: Exercise doesn’t have to be a chore. Pick something you like, or play your favorite music while doing it. Make exercise your “me time.”

Sources: National Institute of Diabetes and Digestive and Kidney Diseases, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Anytime Pizza

HEALTHY EATING

Ingredients

1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)

1/2 cup pizza sauce

1/2 cup mozzarella or cheddar cheese (low-fat, shredded)

3 tablespoons green pepper (chopped)

3 tablespoons mushrooms (fresh or canned, sliced)

Vegetable toppings (other, optional)

Italian seasoning (optional)

Directions

Toast the bread or English muffin until slightly brown. Top bread or muffin with pizza sauce, vegetables, and low-fat cheese. Sprinkle with Italian seasonings as desired. Return bread to toaster oven (or regular oven preheated to 350 degrees). Heat until cheese melts.

Makes 2 servings: Per serving: 180 calories, 7 g total fat, 12 g protein, 21 g carbohydrates, 3 g fiber, 540 mg sodium.

From the USDA What’s Cooking? Mixing Bowl, www.usda.gov/whatscooking

© American Institute for Preventive Medicine

January 23, 2026
Cinnamon-Sprinkled French Toast

HEALTHY EATING

Try this toast with a tall glass of fat-free milk. Did you know that cinnamon is a sweet spice that comes from a tropical evergreen tree? You may add up to 1 teaspoon in this recipe if you like this unique spice.

Ingredients:

2 large eggs

2 Tbsp nonfat milk

1/2 tsp ground cinnamon, or to taste

2 slices whole wheat bread

1 tsp butter or margarine

4 tsp light pancake syrup

Add fresh strawberries and blueberries (optional)

Directions

Kids: Crack 2 eggs into flat-bottomed bowl. Thoroughly whisk in milk and cinnamon. Dip bread slices, one at a time, into egg mixture in bowl, wetting both sides. Re-dip, if necessary, until all the egg mixture is absorbed into the bread.

Adults: Meanwhile, heat large, non-stick skillet over medium heat. Add butter. Place dipped bread slices in skillet. Cook for 2-1/2 to 3 minutes per side, or until both sides are golden brown.

Kids: Drizzle each with syrup. Serve while warm.

Makes 2 servings (1 slice). 190 calories, 19 g carbohydrates, 10 g protein, 8 g total fat, 3 g saturated fat, 215 mg cholesterol, 2 g dietary fiber, 250 mg sodium.

© American Institute for Preventive Medicine

January 23, 2026
Eating Healthy At Summer Gatherings

HEALTHY EATING

Eating and socializing go hand in hand. Throughout human history, people have gathered together to eat. Some research has shown that when people are in a group, they tend to eat larger meals and more calories. As a result, it can be hard to stick with your healthy eating plans when you’re at a social event such as a summer barbecue or special occasion.

To help you stay on track, try these tips from the Academy of Nutrition and Dietetics:

*Drink plenty of water.Your body needs water for nearly all of its functions. And if you’re dehydrated, the hunger and thirst cues can get confused. Drink water at gatherings, especially before your meals. You may end up feeling fuller and eating less.

*Bring your own food.If you know you’ll have a hard time passing up the high-calorie treats, bring your own healthy dish to pass. Summer is the optimal time to share delicious, fresh fruits and vegetables that are in season.

*Don’t deprive yourself.You can still have a small portion of your favorite summer treat. Just fill up on the healthier options first. This will satisfy most of your hunger and can help you control your portion sizes. Choose low-calorie, high-fiber foods like fruits, vegetables and beans before you go for the fried foods or desserts.

© American Institute for Preventive Medicine

January 23, 2026
Grill Master

HEALTHY EATING

Charring, burning, or grilling meat, poultry, and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage your genes and raise your risk for stomach and colorectal cancers, says The University of Texas MD Anderson Cancer Center. You can avoid HCAs:

* Use a marinade. Marinating meat in vinegar, lemon juice, and herbs such as mint, rosemary, tarragon, or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.

* Stick with fish. Fish contains less fat and cooks faster than meat and poultry.

* Lightly oil the grill. This keeps charred materials from sticking to your food.

* Pre-cook food. Cook meat, poultry, or fish in the microwave or oven for 2 to 5 minutes, then finish them on the grill.

* Lower the temperature. For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.

* Scrub the grill. Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.

© American Institute for Preventive Medicine

January 23, 2026
How To Use Food To Boost Your Energy

HEALTHY EATING

Do you hit an afternoon slump every day? Are you feeling drained despite getting enough sleep? Take a look at your food.

In general, healthy foods like fruits, vegetables and whole grains will keep your energy levels higher than processed or junk foods. But there are some ways you can use those good foods to boost your energy even more:

*Eat enough calories.Very strict diets can zap your energy if you’re not eating enough. Healthy weight loss should not exceed one to two pounds per week. If you’re losing much more than that, you may feel tired and could be skipping important nutrients. Women should eat at least 1,200 calories and men should eat at least 1,500 calories per day.

*Avoid candy and sugary treats.These foods may give you a quick boost of energy, but your body will quickly process the sugar. Then, you’ll feel more tired than before.

*Eat between meals.Many people find they need small snacks throughout the day to keep their energy up. Keep the snacks small and light, such as a small serving of nuts or fruit.

*Drink water.Even mild dehydration can make you tired. Aim for eight glasses of water per day. You may need more if you’re exercising or sweating.

*Don’t overeat during meals.Do you ever feel like taking a nap after a big lunch? Avoid this by eating a moderate sized meal, and stopping when you start to feel full.

*Don’t rely on “energy bars.”Many of these bars contain as much sugar as a dessert, as well as processed ingredients. Instead, opt for food with protein, healthy fats and whole grains to keep you satisfied.

Source: Harvard Medical School and Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Olive Oil

HEALTHY EATING

Olive oil is a more healthful choice than many other cooking fats. Using olive oil in place of saturated fats has been shown to help lower bad cholesterol and raise good cholesterol levels, which is why olive oil is heart healthy.

Know these facts about olive oil, from the North American Olive Oil Association:

* Extra virgin olive oil is the most flavorful olive oil, with an unlimited range of flavors spanning from smooth and subtle to peppery and pungent. A finishing drizzle of extra virgin olive oil can enhance the texture, taste, and aroma of food.

* Olive oil, sometimes referred to as “classic” or “pure” olive oil, has a milder flavor with just a hint of fruitiness. The subtle flavor of olive oil makes it a perfect everyday cooking oil and easily adapts to a number of cooking methods such as grilling, sautéing, roasting, frying, and baking.

* Use bottled olive oil within 8 to 12 weeks of opening. Sealed packages can keep for up to 2 years.

* Dark bottles or tins are best at reducing potential damage from light.

* Avoid packages that show signs of improper handling or storage such as dust on the bottle, broken or loose seal on the cap, or an orange tint to the oil, which could indicate overexposure to fluorescent lighting or that heat has damaged the oil.

* Look for a country of origin statement, which is required by federal labeling laws and is typically found on the back label near the nutritional information.

© American Institute for Preventive Medicine

January 23, 2026
Spice Up Your Life

HEALTHY EATING

If you’re cutting back on salt to control blood pressure, the Spice Islands Test Kitchen has developed 5 tips to boost flavor in food:

*Increase the amount of herbs when reducing salt.For a great flavor punch, increase your spice and herbs by 25% when reducing or eliminating salt in a recipe.

*Crush herbs to release all flavor.For leafy herbs such as rosemary and leaf oregano, lightly crush the herbs to bring out maximum flavor.

*For soups and stews, reduce the salt and add spices last.For long-cooking soups and stews, reduce the salt. Save about a fourth of the spices called for and add them at the end of cooking. This will give a more intense flavor to the dish.

*Add herbs early in no-cook meals.For salad dressings, fruit dishes, or other no-cook foods, add herbs and spices several hours before serving so flavors can develop and blend. For salad dressings, add seasonings to the vinegar and let stand before adding the oil.

*Give dried spices a boost.If a recipe calls for fresh herbs and you have dried on hand, simply use a third to a half as much dry for fresh.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Keeping A Food Diary

HEALTHY EATING

If you’re trying to lose weight or simply want to eat healthier, keeping a food diary can help. Often times, we eat little bites here and there that don’t seem like much, but calories from them can add up quickly. A food diary will help you see everything you eat and drink so you can be more aware of extra calories or unhealthy choices. It can also help you see if you are eating because of stress or emotions. Then, you can find ways to stop these habits.

A food diary doesn’t have to be complicated. Food diary apps are available, but they’re not necessary. The American Academy of Family Physicians and the CDC say you should write down these things:

* What you ate and drank

* The time you ate meals and snacks

* Where you ate and any other activity you were doing (watching TV, checking emails, etc.)

* Who you were with

* How you were feeling (before, during, and after eating)

Don’t rely on your memory at the end of the day. It’s too difficult to remember every bite or sip. Instead, have the diary with you and write things down as soon as you can. Being honest and taking note of everything you eat and drink can help you see your eating patterns and pinpoint ways you can make healthy changes.

© American Institute for Preventive Medicine

January 23, 2026