HealthyLife Articles

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Fiberize Your Kitchen

HEALTHY EATING

To stock your kitchen with whole grains and fiber-containing foods from cupboard to refrigerator to freezer, use this handy list to get started, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. She reminded, “Remember-nutrition doesn’t begin until the food passes your lips.”

* Fresh and canned fruits and vegetables

* Dried fruits such as raisins and cranberries

* Preserves made with whole fruit

* Whole wheat, rye, cornmeal, soy, and buckwheat flours

* Whole-grain and fortified breads, crackers, bagels, and 100% whole wheat or whole-grain rolls

* Ready-to-eat fortified and whole-grain breakfast cereals

* Cooked cereals including quick-cooking whole-grains like oatmeal and quinoa

* Brown long-grain, brown short-grain, and wild rice

* Whole-grain spaghetti, macaroni, and other pastas

* Corn and whole wheat tortillas

* Air popped popcorn and lower fat microwave varieties

* Canned or dried garbanzo beans, pinto, black and lima beans; split peas, and black-eyed peas; refried beans, hummus

* Peanut butter

* Nuts (such as pecans, almonds, and walnuts) and seeds (such as flax seed, sesame, pumpkin, and sunflower seeds)

* Vegetable soups, chili with beans, minestrone

* Canned or frozen vegetarian dishes such as chili or cheese lasagna

© American Institute for Preventive Medicine

January 23, 2026
Healthier Super Bowl Snacks

HEALTHY EATING

On Super Bowl Sunday, people across the country will gather at homes, restaurants, and bars to watch the big game and enjoy game-day food. Sadly, traditional football fare tends to be high in fat and calories and low in nutrition. The Calorie Control Council says many Super Bowl fans will consume 2,000 calories or more during the game. That’s about a full day’s worth of calories in just a few hours.

So how can you enjoy the game without the unhealthy side effects? Here are a few tips to help:

* Keep a zero-calorie drink like water in your hand, and sip on it throughout the day instead of snacking on food.

* Keep your distance from the kitchen or wherever the food is sitting out. If it’s out of sight, you’ll be less likely to mindlessly reach for snacks when you’re not hungry.

* If fresh fruit and veggies are available, fill your plate with those. This leaves little room for other choices.

Be mindful of how much you’re eating, and stick to only a small serving of the high-calorie foods. If you’re cooking, take the opportunity to prepare a variety of healthy but fun choices for your guests.

© American Institute for Preventive Medicine

January 23, 2026
Is Dairy Scary? Eating Right With Lactose Intolerance

HEALTHY EATING

Does dairy bother your belly? Millions of people have lactose intolerance, or the inability to fully digest lactose. Lactose is a natural sugar found in dairy products like milk, cheese and ice cream. When lactose isn’t properly digested, it leads to digestive problems.

Symptoms of lactose intolerance

A person who has lactose intolerance may notice one or more of these signs after eating dairy products:

* Bloating, swelling of the abdomen

* Stomach ache

* Cramps

* Diarrhea

* Nausea

* Gas

Some people notice the symptoms within minutes, while others don’t notice it until a few hours later.

Different levels of intolerance

The level of intolerance can vary widely from person to person. Some people can eat small amounts of dairy without a problem. For instance, they may be able to eat a piece of cheddar cheese or a serving of yogurt. Others, however, notice bloating and discomfort when they drink a few sips of milk.

Finding out your tolerance level can be a bit of trial and error. If you notice symptoms after eating two pieces of pizza with cheese, for instance, try a smaller serving next time until you don’t notice any problems.

Can I still eat dairy?

Many people with lactose intolerance can still eat dairy.

*Start with small amounts.Many people can tolerate dairy if they eat small portions and gradually increase amounts.

*Eat dairy only with meals.Eat dairy only with other foods to help it digest.

*Choose lactose-free milk.Many lactose-free milk and ice cream products can be found in grocery stores.

*Consider lactase supplements.The enzyme lactase helps digest lactose. Ask a doctor before using these. They may not be safe for everyone, including small children.

Talk to a doctor or dietitian

If you have ongoing stomach pain or diarrhea, talk to your doctor. If you aren’t eating any dairy products, ask about seeing a dietitian who can give you diet advice to get the nutrients your body needs, especially calcium and vitamin D.

Sources: American College of Gastroenterology, National Institutes of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Paleo Diet: The Good And The Bad

HEALTHY EATING

Fads come and go – and not just hairstyles and clothing choices. Diets go through fads, too – and one of the latest is the popular Paleo diet.

The name “Paleo” refers to our Paleolithic ancestors, also known as “cavemen.” The creators of the Paleo Diet say the foods included are those that would have been eaten by our ancestors, long before humans had agriculture and modern-day processed foods.

Although eating more whole foods can be a good thing, the American Academy of Nutrition and Dietetics says this diet isn’t in line with current healthy eating guidelines. Here’s the pros and cons to the Paleo diet:

THE GOOD:Processed foods are out. Chips, crackers, and other unhealthy processed foods are not allowed.

THE BAD:Eliminating all processed foods is difficult for most people. This could lead to frustration and diet failure.

THE GOOD:No sugar is allowed.

THE BAD:Because milk products contain natural sugar, no dairy is allowed with the exception of butter. Milk, cheese, and yogurt are good sources of calcium, and skipping them makes it difficult to get enough of this mineral in your daily diet.

THE GOOD:Promotes vegetables.

THE BAD:Only small amounts of fruit are allowed. Because of their natural sugar content, the Paleo diet doesn’t allow you to eat more than a small amount each day.

THE GOOD:You’re encouraged to eat lean meats and fish.

THE BAD:The Paleo diet suggests far more meat than the USDA advises. Diets heavy in animal fat and protein may increase your risk of heart disease due to their saturated fat content. Also, healthy vegetarian sources of protein such as beans and legumes are not allowed. These foods offer fiber and nutrients most people need in their diet and should eat regularly.

BOTTOM LINE:

The emphasis on vegetables and lean meats is a good concept that can offer health benefits. But, limiting or avoiding healthy foods such as dairy and fruit limits your intake of important nutrients. The USDA Guidelines, found atchoosemyplate.gov, offer a more varied – and heart-healthy – approach to eating.

Talk with your physician before starting any diet program.

© American Institute for Preventive Medicine

January 23, 2026
Store Picnic Food Safely

HEALTHY EATING

A picnic in the park can be great fun for everyone, but it’s important to assure your food arrives safely along with your family and guests. Follow smart food packing guidelines, say the experts at the Institute of Food Technologists. Keep meats, including lunch meats and raw meats, cheeses, and condiments cold in insulated, soft-sided bags or coolers with freezer gel packs.

Food needs to be stored at 40ºF or colder to reduce the risk of germ growth, so limit the number of times you open the cooler. Never allow food to sit for more than 2 hours at temperatures below 90ºF, and no more than an hour when temperatures exceed 90ºF outside. Throw away food that’s been sitting out too long.

Securely package raw meat, seafood and poultry to ensure the juices don’t contaminate other foods. Pack only the amount of perishable food that you think will be eaten. Beverages and perishable foods should travel in separate containers and coolers, especially if you’ll be transporting raw meat.

When it’s time to go home, don’t reuse packaging material that has contacted raw meats or meat juices. Make sure perishable leftovers stay cold on the trip home. Avoid taking home uncooked leftovers.

© American Institute for Preventive Medicine

January 23, 2026
Use “Planned-Overs” Creatively

HEALTHY EATING

Making family-sized recipes can provide you with leftovers (or “planned-overs”) for future meals. Freeze the remaining food in meal-sized containers. Be sure to label the containers with the contents and date to avoid “surprise meals” later.

Try using planned-overs in completely different recipes. For example, add leftover fruit to muffin, quick bread, or pancake batter. Freeze planned-over vegetables and use in stews, soups, and casseroles. Use extra bread to make French toast, bread pudding, or stuffing. Use planned-over meat in tacos, soup or stir-fry, or on salads.

Suggestions from the University of Nebraska-Lincoln Extension Service.

© American Institute for Preventive Medicine

January 23, 2026
Won’t Touch That

HEALTHY EATING

Focus on the veggies your kids will eat, not on the ones they won’t, suggests food scientist Brian Wansink of Cornell University. Don’t give up too early on kids who don’t like vegetables.

Dr. Wansink and his colleagues identified favorite vegetables in a panel of mothers with 2 kids. Moms and kids could easily name a favorite veggie most of the time (for boys it was corn; for girls it was broccoli). Other faves included carrots, green beans (no kidding), potatoes, and tomatoes.

“Children may not like all vegetables all of the time, but they may like some vegetables some of the time,” Wansink said. “Keep serving the vegetables that kids prefer and don’t be discouraged if they turn up their noses at other vegetables. They may eventually like them if you continue to offer them, and if they see you enjoy them too.”

He suggests parents find ways to modify meals to accommodate veggie favorites into pizza, tacos, and pastas.

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Impulse Buying

FINANCIAL HEALTH

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

January 23, 2026
Talk Smart About Finances

FINANCIAL HEALTH

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

January 23, 2026
4 Questions To Ask Before Having Surgery

MEDICAL NEWS

Millions of people have surgery every year. No matter what your reason is for having surgery, be sure you ask your surgeon these questions in advance:

1.Do I have other options?Surgery is safer today than ever before. But, there are still risks to having any surgery. Find out if other treatments, such as medicine or therapy, may be tried first. This will depend on how serious your health condition is. With any treatment, you and your doctor should discuss any possible risks and benefits.

2.What will happen during the procedure?Ask your doctor to explain how and why the surgery will be performed. Where will your incisions be made? What kind of anesthesia is used? How will you be monitored during surgery?

3.What should I do before surgery?Tell your doctor about all supplements, vitamins and medicines you take. You may need to stop taking some or all of these things a few days or weeks before surgery. Plus, you may need to follow a special diet and/or stop using tobacco for a period of time.

4.What is the recovery like?Many of today’s minimally invasive procedures mean that you can go home the same day. Major surgeries may require you stay more days in the hospital. Ask your doctor about which activities you should avoid and when you can get back to things like work, driving, exercise, and a regular diet.

Sometimes, surgery must be performed in emergency situations. In these cases, you may not be able to talk with your doctor beforehand. But, be sure to talk afterward about what you can expect from your recovery and how to take care of yourself in the days and weeks ahead.

© American Institute for Preventive Medicine

January 23, 2026