Fitness
We all know exercise is good for us, but sometimes we need something more to get us up and moving. How about finding a cause that speaks deeply to you – breast cancer, diabetes, Alzheimer’s disease, mental health, etc. There’s likely a fitness-related fundraiser in your area to benefit a worthy cause along with inspiring you to reach your fitness goals.
© American Institute for Preventive Medicine
Fitness
Body type isn’t the only trait that determines which activities are best for you, though. You’ve probably already given some thought to what you’d like, based on whether you prefer to do activities alone or in a group; competitive or noncompetitive activities, or outdoor or indoor activities.
Finding a fitness activity that suits your personality is also a big factor in how much you’ll enjoy exercise and stick with it long enough to reap the benefits. Do any of the following descriptions of fitness personalities sound like you? If so, read the “hint for success” that pertains to each one.
The Weekend Warrior
The weekend warrior is sedentary throughout the work week and binges on exercise or sports over the weekend. Hint: Add minimal activity (even as little as 15 minutes twice per week) during the week to help condition your heart and lungs, sustain muscular endurance, and prevent strains or injuries on the weekend.
The Fanatic
The fanatic thinks that if a moderate exercise is good, then a lot is better. He or she always tries to work out a little more, a lot harder, or more intensely than others, and feels anxious and irritable if he or she misses a workout. Hint: Fitness should be a pleasure, not an addiction or ball and chain.
The Social Butterfly
The social butterfly has difficulty sticking with a solo fitness program, and loves to chat and mingle with other participants in a group. Hint: Don’t always depend on group activities or other people to enable you to meet your fitness goals. Be willing to go it alone if you must.
The Cannonball
The cannonball jumps into a fitness program with a burst of energy and determination but loses enthusiasm a few weeks later. Hint: Don’t try to do too much, too soon, or you’ll probably burn out after 2 or 3 weeks. It takes 10 to 12 weeks to start to see the results of your efforts.
The Flipper
The flipper dabbles in one activity, then quickly abandons it for another, and is related to the cannonball. Sometimes he or she may remain inactive for long intervals between flurries of activity. Hint: Real fitness results from consistent efforts, over the long term.
The Analyst
The analyst loves exercise gadgets and equipment. He or she reads lots of fitness books and magazines and likes to talk about the benefits of exercise. Hint: This is not a problem if you actually pursue the activities you’re learning about. But remember, the important thing is to get out and move.
© American Institute for Preventive Medicine
Fitness
Playing it safe when doing day or overnight hiking starts with researching your destination, preparing for any possibilities, and letting people know where you are going and when you’ll return. Steer clear of remote or dangerous places. Bring non-perishable food to eat, or pack it so that cold food stays cold and hot foods remain hot to avoid food poisoning. Have a sporting goods store fit you for the right kind of hiking boots, to ensure you stay safe on the trail.
Be More Earth-Friendly
The concept of “leave no trace” means ethically caring for the natural world when we are in it. One key way is to make sure we leave little to no trace of our presence after we’ve enjoyed it.
© American Institute for Preventive Medicine
Fitness
* Start slowly. Build gradually.
* Aim for at least 30 minutes of moderate-intensity exercise 5 or more days per week.
* You receive health benefits even if you exercise at least 10 minutes at a time.
* You can get to the peak of Mt. Rainier (14,410 feet) without leaving your home! Climb 24,703 stairs (about 68 stairs a day for one year).
Dos
* Plan when, where, and how you will be physically active.
* Use a calendar, planner, or smartphone app to track your physical activities.
Don’ts
* Don’t overdo it. “No pain, no gain,” is not true.
* Don’t put off physical activity because you are too busy.
© American Institute for Preventive Medicine
HEALTHY EATING
Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:
1. Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.
2. Mix fresh cranberries together with apples and pears to offset their tartness.
3. If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.
Source: United States Department of Agriculture
© American Institute for Preventive Medicine
HEALTHY EATING
Eating a whole-food, plant-based diet is one of the best things you can do for your health. Foods found at local farmers markets may be more nutritious as they are picked at the peak of ripeness. And, since they don’t have to travel a long distance to reach you, they’re better for you and the environment. Try these tips to get the most out of your next trip to the farmers market.
Buy what’s in season
The foods that are growing in abundance in each season will likely be the least expensive. They will also be the most delicious! Nothing beats a fresh, in-season fruit or vegetable.
Get to know the farmers
The people who grow your food are a wealth of knowledge. Ask them for recommendations and cooking ideas. They can help you be a better shopper and a better eater!
Don’t stop at produce
Most farmers markets have vendors selling eggs, meat, cheese, honey, flowers, fresh bread, and so much more. Take advantage of all the tasty, local products your area has to offer.
Shop early for the best selection
The good stuff often goes fast. Get there early to find the best and prettiest produce.
Or shop late for the best deals
If you’re shopping on a tight budget, hit the farmers market near closing time. Many vendors will offer discounts so they don’t end up with a lot left over.
© American Institute for Preventive Medicine
HEALTHY EATING
A sustainable food system is one that provides health and food security both now and in the future.
Food may be grown, processed, distributed, and prepared in ways that protect, or do not protect, the future ability to produce food. As a consumer, you can make choices that increase the demand for sustainable food.
Sustainable food systems
The term food system refers to the elements and activities that relate to the food you eat. This includes agriculture, production, processing, distribution, preparation, and consumption of food.
A sustainable food system encompasses three pillars:
*Environmental:A sustainable food system protects natural resources through efficient use of land, water, forest, and fisheries.
*Economic:A sustainable food system protects and improves livelihoods and requires responsible and efficient governance.
*Social:A sustainable food system supports the resilience of the community and enhances social well-being.
Why it matters
If any aspect of a food system degrades the ability to continue to produce nutritious food, that practice is considered unsustainable.
For example, some farming techniques may deplete the health of the soil. Over time the soil may be less able to support healthy crops, making the practice unsustainable.
In addition, a sustainable food system ensures no one goes hungry, now or in future generations.
What you can do
Much of the work to make food systems sustainable requires top-down regulation and innovation. However, there are things you can do to support sustainability efforts:
* Grow some of your own food.
* Purchase from local growers.
* Cook at home.
* Compost food scraps.
* Reduce food waste.
* Volunteer with non-profit organizations that are working to fight hunger.
© American Institute for Preventive Medicine
HEALTHY EATING
Perhaps you’ve heard the old saying that a potato isn’t a vegetable, it’s a starch. Actually, a potato is a starchy vegetable, so it’s both!
Are potatoes healthy?
Potatoes are higher in starch and calories than other vegetables. But that doesn’t mean you should never eat them. Like any food, enjoy potatoes in moderation. Try to eat a variety of fruits and vegetables each day.
Potatoes supply a good amount of nutrients and can help you feel full. One medium potato has 110 calories and is a good source of:
* Potassium (more than a banana)
* Vitamin C
* Vitamin B6
* Fiber
Eat them all-natural
Potatoes may get an unhealthy reputation because they’re often fried or dressed with high-fat toppings like butter and sour cream. Enjoy potatoes baked or microwaved with a small amount of butter or olive oil and salt-free seasoning or herbs.
Source: United States Department of Agriculture
© American Institute for Preventive Medicine
HEALTHY EATING
When you’re trying to eat healthier, it helps to have goals. If you have clear goals for yourself, it’s easier to stick to your plan. Goals give you specific things to try for each day.
Healthy eating goals need a few things to make them work. When you set a goal, make sure it is SMART.
S = Specific
Your goal should have details that keep you on track.
Yes: I will eat one extra serving of vegetables each day.
No: I will eat healthier.
Yes: I will replace soda with water.
No: I will avoid unhealthy drinks.
M = Measurable
Your goal should be something you can measure. At the end of the day, you can look at your goal and say for sure that you did it.
Yes: I will drink five or more glasses of water each day.
No: I’ll drink more water.
Yes: I will eat an apple or pear instead of dessert.
No: I’ll eat less sugar.
A = Action-oriented
Make sure the goal is something you can do. It tells you to take action.
Yes: I won’t buy potato chips when I go shopping.
No: I’ll think about ways I can eat less junk food.
Yes: I will walk for 30 minutes, three times a week.
No: I’ll ask my friend to start walking with me.
R = Realistic
Don’t start with a huge goal in the beginning. Make your goals doable. This will boost your confidence.
Yes: I’ll allow myself one mini-sized candy bar each day.
No: I’ll never eat chocolate again.
Yes: I’ll replace one glass of soda with water.
No: I’ll quit drinking soda.
T = Timed
Have start and stop times for your goals. When the time is up, see how you did. If you succeeded, keep doing it. If not, think about how you could make it work better.
Yes: I will start on Monday and stick with it for one week.
No: I’ll get started with my plan when life is less stressful.
Yes: My goal starts on January 15 and I’ll check my progress on January 22.
No: I’ll try to start this plan after the holidays.
Source: U.S. Department of Veteran Affairs
© American Institute for Preventive Medicine
HEALTHY EATING
The intermittent fasting (IF) diet is one of the latest diet trends. The idea behind the IF diet is to use fasting, or periods of not eating, to lose weight.
The IF diet does not focus on the types of foods you eat. Instead, it tells you to eat within certain time frames. Some IF plans say you should eat within a few hours of each day. For instance, you can eat within an 8-hour window, from noon to 8 p.m. Then, during the other 16 hours, you do not eat.
Other IF plans tell you to eat normally for a few days a week and do a “fast” on other days. This fast may mean not eating at all or eating only small amounts. Some plans tell you to eat normally five days a week, followed by a 24-hour fast for two days.
The history of fasting
People who support IF diet plans say that humans are built for fasting. Our ancient ancestors didn’t have food available all the time as we do today. They didn’t have refrigerators or ways to keep food fresh and on hand. They didn’t have grocery stores and restaurants open all night.
Before modern times, humans hunted or gathered plants for food during the day. Then, there would be no food for several hours. Sometimes, they would go for a day or more without eating because they couldn’t get food at all. For these reasons, some people believe that fasting is a way to use a similar approach today.
More studies
Many of the IF diet studies have been done using rats. But some small human studies show that IF can help some people lose weight.
Research shows that IF doesn’t seem to work better than other healthy diets. And, fasting can be hard to do.
The intermittent fasting diet is not a magical weight loss solution for everyone. But, if you are in good health and your doctor says it’s OK, it may be worth a try.
© American Institute for Preventive Medicine