HealthyLife Articles

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Heart-Shaped Foods Help Your Heart

HEALTHY EATING

While some dietitians extol the virtues of red wine, dark chocolate, and salmon for heart health, Dr. Katie Eliot, assistant professor of nutrition and dietetics at Saint Louis University, has a different plan.

Keep it simple. Look to heart-shaped foods to protect your heart.

“Being red and heart shaped can be a tip off that some foods are good for your heart,” Dr. Eliot said. “Many heart-shaped fruits and vegetables are great sources of antioxidants. These compounds act like shields, taking the hit from free radicals that otherwise damage the body and cause heart disease and cancer.”

For instance, strawberries and raspberries are loaded with vitamin C and an antioxidant that prevents plaque from forming in arteries. Cherries contain an antioxidant that is thought to protect the blood vessels and is high in potassium, which helps lower blood pressure.

Tomatoes and red peppers are rich in the antioxidant lycopene, which is in many red fruits and vegetables and works magic by neutralizing free radicals. And acorn squash and apples contain a type of fiber, which reduces bad cholesterol that can clog up your arteries to cause heart attacks and stroke.

© American Institute for Preventive Medicine

January 23, 2026
Menu Secrets

HEALTHY EATING

When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

Eating Out Tip

Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

© American Institute for Preventive Medicine

January 23, 2026
Re-Freeze Foods Safely

HEALTHY EATING

It’s an old-wives’ tale that foods cannot be refrozen. But follow guidelines for safe food handling, according to the Partnership for Food Safety Education and the USDA.

If raw foods such as meat, poultry, egg products, and seafood have been thawed in the refrigerator, then they may be safely re-frozen without cooking for later use. Never thaw raw foods by letting them sit on the kitchen counter. If raw foods are thawed outside of the refrigerator, for example in the microwave or in cool water, they should be cooked immediately. Never re-freeze raw or not fully cooked foods that have been thawed outside of the refrigerator.

© American Institute for Preventive Medicine

January 23, 2026
Thanksgiving Can Be Healthy – Here’S How

HEALTHY EATING

At major holidays like Thanksgiving, it can be easy to overeat. Being around friends and family and having access to a wide array of foods at the buffet table can make it difficult to stick to a healthy eating plan.

Fortunately, you can still enjoy your favorite dishes without all the calories if you plan ahead. Here are some simple ways to keep Thanksgiving healthy and delicious:

* Add low-sodium chicken broth to mashed potatoes to add flavor without the calories of gravy and butter.

* Substitute Greek yogurt in recipes that call for sour cream or buttermilk.

* Use applesauce in place of oil or butter in baked goods.

* Use fresh fruits and vegetables as appetizers rather than fried foods.

* Don’t come to Thanksgiving overly hungry or you may end up overeating. Have a light meal earlier in the day with healthy protein, such as peanut butter or low-fat cheese, to keep you satisfied.

* To avoid mindless eating, sit and socialize away from the food table.

* Focus on calorie-free beverages, such as water or tea. Have a glass before you eat.

* Be aware of drinking calories. Alcoholic drinks should be consumed in moderation, which is one drink per day for women and two drinks for men.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Want To Eat Healthier?

HEALTHY EATING

Then cook meals at home

People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to Johns Hopkins Bloomberg School of Public Health research.

“When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all-even if they are not trying to lose weight,” according to a study in Public Health Nutrition.

© American Institute for Preventive Medicine

January 23, 2026
Avocado And Corn Salsa

HEALTHY EATING

Salsa isn’t just for chips! Use it to flavor chicken, eggs, fish or a black bean burger. This recipe adds fresh flavor with corn and avocado. And it’s perfect for summer – no hot stove required.

Ingredients

1 avocado (diced)

3/4 cup frozen corn kernels, thawed

1/2 cup grape tomatoes, quartered

1 tablespoon fresh cilantro, chopped

2 teaspoon lime juice

1/4 teaspoon salt

Directions

1. Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.

2. Chill one hour and then serve.

Nutrition Facts: Serving size: ½ cup, recipe makes 5 servings. Calories 67; Total Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 119 mg; Total Carbohydrate 8 g; Dietary Fiber 3 g; Protein 1 g

Source: USDA ChooseMyPlate

© American Institute for Preventive Medicine

January 23, 2026
Managing Financial Stress

FINANCIAL HEALTH

Do finances keep you awake at night? If so, you’re not alone. More than 75 percent of Americans say money is a big source of stress, according to the American Psychological Association (APA).

Although we can’t always change our financial problems right away, we can learn to cope with this type of stress. This can help you stay healthier and learn to deal with challenges in a positive way.

If you’re stressed about money, try these tips:

*Remain calm and make a plan.It can be easy to get caught up in the panic of the moment when a problem arises. A sudden expense needed for an emergency or stories about a “bad economy” in the news can make things feel hopeless. Instead, think about small steps you can take now to improve your budget. This may be writing down a few specific ways you can cut back on expenses. Or, look at your past spending and make a plan to cut back on things you can do without for now.

*Look at the positive side of being thrifty.Eating meals at home instead of at a restaurant can be a fun family bonding time. Have everyone help prepare the meal or pick out their favorite dish for the weekly menu. Can’t afford a fitness membership? Exercise with a family member or friend at home and make it fun.

*Be proud of progress.If you saved $5 by making your coffee at home rather than buying it at a coffee shop, that’s a step in the right direction. Think about the little ways you can save money and how they add up over time. These small successes can get you to your goal.

*If you can’t pay your bills, ask for help.Banks, utilities and credit card companies will often give you extra time to pay if you’re in a financial crisis. It doesn’t hurt to call and ask.

*Identify unhealthy behaviors.If you deal with stress by drinking alcohol, smoking or gambling, this will often make matters worse. Not only do these habits cost more money, but they can cost you your health, job and relationships. Healthy ways to cope with stress include exercise, deep breathing, eating a balanced diet, listening to music or calling a friend. If you need help with unhealthy behaviors, ask your doctor or look into community support groups.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Tips To Save On Your Summer Vacation

FINANCIAL HEALTH

You want your vacation to be memorable, but you probably don’t want to remember spending a lot of money. With some advanced planning, you can save a good amount of your travel and vacation expenses. Here’s what travel experts recommend:

*Don’t pick prime times for flights.If you’re flying, you’ll usually pay less for airline tickets during off-peak times. This means flying during the middle of the week, early in the morning or late at night.

*Be flexible.When booking airline tickets, choose the flexible dates option to find the lowest price for airfare. Sometimes, the savings can be substantial.

*Visit during the off-season.Many people travel to warm, tropical destinations during the winter months. Try going during the late fall or early spring instead.

*Check out renting a house.Many destinations offer houses for rent at about the same price per night as hotels but with much more space. When you share with another family, you split the cost for even more savings.

*Look for online deals & coupons.Look online for local activities you want to do, such as visiting museums or scuba diving excursions. Many places offer deals or coupons if you book in advance. You may also be able to avoid lines for buying tickets.

*Don’t forget your discounts.Companies like AARP and AAA often have discount rates for members. Some employers have discounts available to employees for car rentals and other vacation items.

*Pack snacks.Pack healthy snacks in a cooler for a car trip like fresh-cut fruits and vegetables. For flights, bring your own food to the airport and eat before getting on the plane. Keep in mind liquids more than 3.4 ounces can’t be taken through the security checkpoints.

*Get a kitchen.Look for hotel rooms that have a full kitchen so you can store food and beverages, cook your own meals and avoid the higher costs of eating out.

*Try camping.Instead of traditional hotels, look for campsites. Camping often costs a fraction of what a hotel costs, as long as you have a tent, mats to sleep on and a few more basic camping supplies.

*Look nearby.If the prices of airline tickets and hotels aren’t in your budget, look for daytrip options. Destinations within 2 hours of home are often doable for families and can be just as fun as a longer trip.

© American Institute for Preventive Medicine

January 23, 2026
Bad Air Day

MEDICAL NEWS

Ozone. It’s an invisible gas but it pollutes the air and may make it harder for you to breathe.

Ozone is created when sunlight triggers a chemical reaction between oxygen-containing molecules and pollution that comes from cars, power plants, factories, and other sources, says the NIH News in Health. Hot weather is one of the triggers for the creation of ozone. It’s not as much of a problem in winter, say the NIH scientists.

High levels of ozone might cause you to cough or have throat irritation. Your eyes might water, and you may have trouble breathing. The ozone irritates the lining of your airways and lungs. If you have a lung condition such as asthma, the damage can be greater.

Adjust your activities on a bad air day to reduce your exposure to air pollution and stay indoors. Limit outdoor activities. Even if you’re in good health, mow the lawn or take a run or walk later in the evening or first thing in the morning. Ozone levels tend to peak between mid-afternoon and early evening. You can track air quality atwww.airnow.gov.

© American Institute for Preventive Medicine

January 23, 2026
Ebola Facts

MEDICAL NEWS

Although the risk of Ebola spreading in the U.S. is low, the CDC offers this information about a scary disease. A person infected with Ebola-a disease outbreak in countries in West Africa and isolated cases in the U.S.-can’t spread the disease until symptoms appear.

The time from exposure to when signs or symptoms of the disease appear (called the incubation period) is 2 to 21 days, but the average time is 8 to 10 days. Signs of Ebola include fever (higher than 101.5ºF) and severe headache, muscle pain, vomiting, diarrhea, stomach pain, or unexplained bleeding or bruising.

Ebola is spread through direct contact with blood and body fluids.

Ebola is spread through direct contact (through broken skin or through your eyes, nose, or mouth) with:

* Blood and body fluids (like urine, feces, saliva, vomit, sweat, and semen) of a person who is sick with Ebola.

* Objects (such as needles) that have been contaminated with the blood or body fluids of a person sick with Ebola.

There is no FDA-approved vaccine available for Ebola. Experimental vaccines and treatments are under development. You can protect yourself against Ebola.

* DO wash your hands often with soap and water or use an alcohol-based hand sanitizer.

* Do NOT touch the blood or body fluids of people who are sick.

* Do NOT handle items that may have come in contact with a sick person’s blood or body fluids, such as clothing, bedding, needles, or medical equipment.

* Do NOT touch the body of someone who has died of Ebola.

Ebola is NOT spread through the air, water, or food.

If you have traveled to an area with an Ebola outbreak or had close contact with a person sick with Ebola, you may be at risk.

© American Institute for Preventive Medicine

January 23, 2026