HealthyLife Articles

Category: Uncategorized

Give Water Exercise A Try

Fitness

Water exercise (or aquatic exercise, as it’s sometimes called) is popular among people of all ages. Buoyed up by water, you feel light as a feather, and you can move in ways that are otherwise difficult or impossible yet still tone your muscles and improve your circulation, breathing, and endurance. You weigh 90 percent less in water than you do on land, easing the burden on weight-bearing joints like your hips, knees, and back. That means many people who find it difficult or painful to jog or perform other kinds of weight-bearing activities find it easier to work out in water. Water exercises take place in the shallow end of a pool, in waist- to chest-deep water, and you can usually hold on to the side of the pool for safety and comfort.

Swim the English Channel (or Its Equivalent)

Imagine the pride you’d feel if you could tell people, “I swam the English Channel.” As remarkable as it may sound, you can achieve such a feat, without leaving your hometown. Here’s how: Assuming one lap equals 60 feet, keep track of how many laps you swim and convert that figure into miles once a week. The English Channel is 21 miles wide which is the equivalent of 1,848 laps. You can apply this motivational tool to walking, bicycling, stair climbing, or running. Using the following table, decide on a goal-climbing a well-known mountain or skyscraper, swimming a famous body of water, walking to a faraway city. Then figure out the distance and get moving.

Water exercise is excellent for people who:

* Are over 50 years old.

* Suffer joint pain.

* Have weak leg muscles or back problems.

© American Institute for Preventive Medicine

January 23, 2026
Take That First Step

Fitness

Walking is one of the most beneficial, and safest, exercises you can do. That makes walking a great way to start if you’re just beginning an exercise routine. It’s also ideal for weight loss. And, it’s a great way to exercise with friends! Set a target for the number of steps you want to walk each day or week. Over time, you can increase the number of steps, or the intensity, by walking faster or including hills. Aim for at least 150 minutes of exercise each week.

Be More Earth-Friendly

Motor vehicles are responsible for significant amounts of greenhouse gas emissions in the U.S. Choose to walk rather than drive to help reduce air pollution and greenhouse gases.

© American Institute for Preventive Medicine

January 23, 2026
Diet Changes: Simple And Doable

HEALTHY EATING

If you try a complete diet overhaul at once, you may get overwhelmed. You can make it easier by not doing too much at once. Focus on one or two things you want to change and stick with those.

Keep comfort foods, but tweak them

Many people think they must give up all their favorite foods to be healthy. But if you have comfort foods you enjoy, this can cause even more stress. Here’s how to keep them while eating healthy:

*Eat them less often.Aim to eat your comfort food once a week, rather than every day. Come up with healthier options to replace the comfort food.

*Take a smaller portion.Put a smaller portion on your plate and eat it slowly. Enjoy the smell and taste of each bite, truly savoring it.

*Modify the recipe.Switch out high fat and high calorie ingredients in your recipes. Use low-fat or fat-free dairy products instead of whole milk and cream. Use vegetable noodles instead of white pasta. All those little changes add up.

Keep it simple

If you’re already under stress, following an extreme diet plan could backfire. It could cause more stress, which could lead to frustration and more stress.

Instead, celebrate one or two small victories each day. Write down when you snacked on fresh carrots instead of potato chips. Or you had a glass of water instead of soda. Whatever you did to make your diet a little bit better is a step in the right direction.

Looking at the positive things you have accomplished may be the boost you need during times of stress. When you have slip-ups or bad days, don’t view it as a “failure.” It doesn’t mean all your healthy eating plans are over. Instead, forgive the mistake and look forward to a better and healthier day tomorrow.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Fun Facts About Cruciferous Vegetables

HEALTHY EATING

* The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

* Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

* Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

© American Institute for Preventive Medicine

January 23, 2026
Meet Your Protein Needs

HEALTHY EATING

Protein is an essential nutrient necessary for growth and for the body to function properly. Every single cell in your body contains protein.

Eating enough protein ensures your body has all the building blocks it needs to keep you strong and healthy. But, how much is enough? Too little protein puts you at risk for a deficiency, and too much protein may create an imbalance in your diet.

Calculate your needs

The amount of protein you need depends on your height, weight, sex, age, and activity level. In addition, there are certain times of life when protein needs are higher. Children, teens, pregnant women, and anyone healing from an injury require extra protein for growth and repair.

The average, healthy adult can use this formula to determine their baseline protein needs.

* Divide your body weight in pounds by 2.2 (this converts it to kilograms).

* Multiply that number by 0.8 -1.

* This number range gives you a rough estimate of your daily protein needs.

Eat a variety

Protein is made up of amino acids, the building blocks your body uses to create the specific proteins each cell requires. Different foods contain different amino acids, so eating a variety of protein-containing foods will ensure you get all the amino acids your body needs.

In particular, if you eat a vegetarian or vegan diet, aim to consume as many different protein sources as possible.

High protein foods

It’s easy to meet your protein needs if you choose a serving of protein-containing food at each meal and some snacks each day.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: 2-Step Chicken

HEALTHY EATING

Ingredients

* 1 tablespoon vegetable oil

* 2 boneless chicken breasts

* 1 can cream of chicken soup (10 ounces)

* dash of pepper

* 1/2 cup water

Directions

* Heat oil in a skillet at a medium-high setting.

* Add chicken and cook for ten minutes.

* Remove chicken from pan and set aside.

* Stir the soup and water together in the skillet and heat it to a boil.

* Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.

Nutrition Facts: Servings 4; Calories 181; Total fat 10 g; Saturated fat 2 g; Sodium 537 mg; Total fiber 0; Protein 12 g; Carbohydrates 5 g.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Slow Cooker Harvest Beef Stew

HEALTHY EATING

Ingredients

* 1 pound bottom round beef roast (cut into 1-inch cubes)

* 1 large russet potato, cut into 1/2-inch dice (about 2 cups)

* 1/4 cup all-purpose flour

* 1 medium sweet potato, cut into 1/2-inch dice (about 2 cups)

* 2 cups thinly sliced carrots

* 10-ounce package frozen pearl onions

* 14.5-ounce can no-salt-added diced tomatoes

* 14.5-ounce can fat-free, low-sodium beef broth

* 1 cup water

* 3/4 teaspoon dried thyme

* 1/2 teaspoon ground pepper

* 10-ounces frozen peas

* 2 tablespoons dried parsley

Directions

1. Add the beef, russet potato, and flour to a 4- to 6-quart slow cooker, stirring well to combine.

2. Add the sweet potato and carrots to the slow cooker. Top with the onions, tomatoes, broth, water, thyme and pepper.

3. Cook, covered, for 10 to 12 hours on low heat or 5 to 6 hours on high heat. Just before serving, quickly stir in the peas and parsley. Re-cover. Cook for 5 to 10 minutes.

Note: You can use other lean cuts of beef like bottom eye roast, lean stew meat or top round.

Nutrition Facts: 6 servings. Calories 311; Total fat 4 g; Saturated fat 2 g; Sodium 211 mg; Total fiber 7 g; Protein 24 g; Carbohydrates 42 g.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Food For The Brain

HEALTHY EATING

Mental health may seem like it’s all about thoughts and feelings, but your diet plays a role in how your brain functions. Your food choices may contribute to declining mental health. On the flip side, a quality diet may help manage mental health struggles. For optimal mental health, what you eat matters.

Good nutrition helps

A wealth of research supports the benefits of a whole-food, plant-based diet for optimal health. This applies to mental health, too. When you choose a plant-based diet, your brain works at its best. A quality diet:

* Provides necessary nutrients for normal brain function

* Supports the health of the gut microbiome, which connects to the brain and influences mood

* Promotes resilience to stress

* Provides consistent energy to feel alert and productive

* Supplies essential nutrients to produce hormones and neurotransmitters that influence how you feel

Poor nutrition can hurt

The average Western diet is high in saturated fats, added sugars, and processed foods. These foods negatively impact your health and, over time, increase your risk of chronic diseases, including mental health conditions. Too much poor-quality food and too little nutritious food is bad for your brain. Poor diet:

* Promotes a chronic inflammatory state in the body

* Contributes to oxidative stress in the brain

* Worsens mood disorders

* Disrupts the balance of mood-boosting hormones

* Increases appetite and food cravings

Good nutrition for your brain

In a plant-based diet, fruits, vegetables, whole grains, nuts, seeds, beans, and lentils should form the base of your meals. Lean animal foods such as chicken, fish, eggs, and low-fat dairy provide healthy protein in small portions.

Try these tips to eat well for your brain:

* Begin your day with a high-fiber bowl of oatmeal or other whole grain with fruit.

* Snack on raw vegetables, fruit, or a small handful of nuts or seeds.

* Choose healthy oils when cooking, such as olive and avocado oil.

* Limit sugary beverages and choose plain or flavored water most often.

* Add dark leafy greens to salads, soups, smoothies, and entrees for a boost of nutrients.

© American Institute for Preventive Medicine

January 23, 2026
Save At The Supermarket

FINANCIAL HEALTH

While the cost of food is out of your control, smart shopping habits will help keep your grocery bill more manageable.

Tips to save on groceries

Shop with a list

Grocery stores know just how to tempt you to make impulse purchases. With eye-catching end cap displays and strategically placed snack foods, it’s easy to end up bringing home more than you intended. Instead, make a detailed list before you go and stick to it.

Check the cabinets

How many times have you purchased an item only to find you already have it hidden in the back of your pantry? As you make your shopping list, carefully check your current food supply to make sure you really need the ingredients.

Buy in bulk

When possible, purchase family-sized or bulk items for your most commonly used ingredients. This works especially well for meats, beans, rice, grains, and pasta. When you get home, promptly freeze or store the extra. You can also join a wholesale club to get better prices on bulk food.

Eat seasonally

Fruits and vegetables are cheapest when in season. For example, berries are more expensive in the winter than during peak berry season in the summer. Oranges and other citrus are usually cheapest during the winter months. Opt for in-season produce whenever possible.

Stock up

Buy more than one when your favorite foods go on sale. Dry goods generally keep for a long time, and many fresh foods can be frozen for longer storage. Keep in mind that you should only stock up on ingredients you regularly use.

Low-cost recipes

How you choose to eat is a major determinant of your food budget. If you like to cook gourmet, you’ll need fancier ingredients that cost more. Instead, find tasty recipes that use inexpensive ingredients. Examples include beans, rice, frozen vegetables, tuna, potatoes, and eggs.

© American Institute for Preventive Medicine

January 23, 2026
Declare Your Independence From Credit Card Overuse

Financial Health

* Limit your number of credit cards.

* Use 1 or 2 major credit cards that have low interest rates. Individual store and gas cards have very high interest rates.

* Only charge what you can pay in full when you get the bill. Or, aim to keep the balance to less than 25 percent of the total amount you can charge.

* Pay with cash. If you are an impulse buyer, leave your credit cards at home when you shop. Avoid or limit shopping online and through TV shopping channels.

Dos

* Make payments on time to avoid late fees and a possible increase in your interest rate.

* Make more than the minimum payment.

Don’ts

* Don’t open new credit cards to save 10 or more percent. For each new card you open, your credit score could go down 10 points.

* Don’t use your credit cards for cash advances.

© American Institute for Preventive Medicine

January 23, 2026