HealthyLife Articles

Category: Uncategorized

Build A Stronger Body

Fitness

Add muscle-strengthening to your aerobic exercises to deliver even more health benefits, like protecting your joints, better balance and more restful sleep.

Classes:Take a strength-training class at your local fitness center to learn the basics.

Equipment:Use dumbbell or hand/ankle weights, resistance tubes, an exercise ball, and the weight of your own body.

At-home gear:Use household items for weights, such as water jugs or canned foods.

Safety matters:Before you start a new exercise program, always talk with your doctor to review any safety concerns you may have.

© American Institute for Preventive Medicine

January 23, 2026
Get Fit For A Cause

Fitness

Join a charity walk, run, or bike ride.

If you are struggling to find a reason to get off your duff and exercise, go online and find a cause that interests you – Alzheimer’s disease, animal welfare, breast cancer, heart disease, multiple sclerosis, etc. Chances are there is a fitness-related fund-raiser in your area that will inspire you to get fit and soothe your soul.

Don’t sign on the dotted line just yet.

* Pick a cause and/or activity (cycling, running, dance-a-thon) that will keep you interested.

* Find out the minimum amount of money you need to raise to participate. If you can’t afford it, are you willing to ask friends, family and co-workers to donate?

* Ask the organization how much of your actual donation goes to the cause, stays in your community, and is used to pay salaries of employees?

* Do a background check (www.guidestar.com) on the organization to make sure it’s legitimate.

* Find out how much training is involved. Do you have the time and devotion to stick with it?

Volunteer.

If you’re not interested in fund-raising or can’t commit to the extensive training needed to prepare for a marathon or a three-day walk, there are other ways you can still give to your community and get fit in the process.

* Volunteer at an area food bank that needs help picking up and delivering donations.

* Mow the lawn of an elderly neighbor every week.

* Become a sports coach for the local school or recreation department.

* Take part in community cleanup days.

* Help build a home for a needy family.

* Shovel snow off the sidewalks of family, friends, or neighbors who are not able to do this strenuous task.

Action Step

Fitness is also about the mind and the spirit. Find something to do that satisfies your desire to be fit, as well as your passion to make a positive difference in your community.

© American Institute for Preventive Medicine

January 23, 2026
Sit Less, Move More

Fitness

Sitting down on the job is bad for your health.

It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

Stand for a cause – You!

Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

Rise to the occasion.

You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

Do This

Stand up during TV commercials.

Turn on the radio instead of the TV.

Go grocery shopping.

Do household chores.

During phone calls, stand up.

Limit TV/computer time to 2 hours a day.

Take mini stretch breaks at work.

Walk during lunch breaks.

Walk after dinner.

Even Better

Stretch, do pushups, or fold laundry.

Dance to the music.

Park far, far away from entrances and walk.

Do them often.

Do leg lifts or march in place.

Shoot hoops or play soccer with your kids.

Walk up and down a flight of stairs.

Walk with a buddy.

Take the dog with you.

Action Step

If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

© American Institute for Preventive Medicine

January 23, 2026
You’re Built For Strength

Fitness

Building muscle is also associated with better brain and heart health, and boosts mood.

Having a healthy body may mean you need to gain some muscle while you’re losing some fat. After age 30, you need to work harder at building and maintaining muscle mass. Here are some easy, at-home ways to get stronger:

* Get adequate protein from lean chicken and fish, beans, lentils, low fat dairy, nuts and seeds. This provides the building blocks muscles need. But, you must couple this with strength-training to see the benefits.

* Use your body weight to build your strength. For example, push ups, squats and planks can give you strong arms, legs and core.

* Lift gallons of water. Or, laundry detergent soap. Anything heavy with a strong handle will do.

© American Institute for Preventive Medicine

January 23, 2026
Curry: A Powerhouse Spice

HEALTHY EATING

Curry is a unique, delicious spice commonly found in East Indian cuisine. Curry powder is actually a blend of several ground spices, including turmeric, coriander, pepper, cumin, cinnamon, and chili. Each mixture can be different, and its color ranges from golden yellow to deep orange. The spices that make up curry powder have long been used in traditional Ayurvedic medicine. More recently, modern science is researching some possible health benefits.

Decreased Inflammation

One of the main ingredients in curry, turmeric, contains a botanical component called curcumin. It has been studied for its anti-inflammatory ability. Curcumin may be beneficial for people with inflammatory conditions such as arthritis and inflammatory bowel disease.

Improved Digestion

Many of the spices in curry powder may help digestion. Turmeric, cinnamon, and cumin are among the spices known for improving digestive health. Some curry blends also contain ginger, which may help reduce nausea and speed digestion.

Antioxidant Properties

Antioxidants are abundant in curry powder. These act to help prevent cell damage and protect against early aging. In general, plant foods with rich, deep colors are higher in antioxidants. Curry is no exception. The bright yellows and oranges indicate a variety of potent antioxidants.

Heart Health

Curry powder may help decrease blood pressure and lower levels of cholesterol and triglycerides.

Cancer-Fighting

Turmeric shows promise as an anti-cancer agent by interfering with cancer cells. The anti-inflammatory and antioxidant properties of curry may also be protective against cancer.

Ask Your Doctor

Always check with your doctor before taking turmeric or curcumin as a supplement.

© American Institute for Preventive Medicine

January 23, 2026
Fill Your Grill, But Keep It Healthy

HEALTHY EATING

Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

To lower these substances in grilled food, you can:

* Avoid burning or charring the food when grilling.

* Turn meat frequently when grilling to avoid burnt or very hot areas.

* Don’t let the flames touch the meat directly.

* Marinade the meat first.

* Wrap meat in foil before placing it on the grill.

* Trim excess fat off of meat to avoid charring.

* Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

Beyond meat

Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

Sources: American Institute for Cancer Research, National Cancer Institute

© American Institute for Preventive Medicine

January 23, 2026
Matcha Tea: A Healthy Trend?

HEALTHY EATING

Matcha tea is the latest healthy drink that’s showing up everywhere. But is it really that good for you?

Matcha tea comes from the same plant as other teas – the Camellia sinensis plant. But, it’s grown and harvested in a different way than other types of tea. Here’s what makes it different:

* Growers cover the leaves for several weeks before picking them. This boosts chlorophyll and gives it a deep green color.

* Matcha leaves are then ground into a fine powder. People add the powder directly to drinks. This means they are consuming the whole tea leaf, which includes its nutrients.

Studies show that matcha is high in antioxidents, with research ongoing to show possible health benefits. Try a matcha drink in place of regular tea or coffee. But stay away from matcha drinks or powder that contain lots of added cream or sugar.

© American Institute for Preventive Medicine

January 23, 2026
Quick & Easy Grain Bowls

HEALTHY EATING

Grain bowls offer a nutritious, simple meal to fuel your day. They are also a great way to maximize your daily plant intake. Here’s how to make each bowl both delicious and healthy:

*Start with a tasty grain.Amaranth, quinoa, rice, farro, millet, and bulgur wheat can be made in large batches and used all week long.

*Add a well-seasoned protein.Roasted chickpeas, sauteed tofu, tempeh, or seasoned beans make tasty plant choices. Salmon, chicken, or eggs work, too.

*Pile on the vegetables.Roast, steam, or sautée your favorite in-season vegetables to add to your bowl. Broccoli, peppers, squash, and carrots make great additions. And don’t forget the leafy greens!

*Top with healthy fats.Avocados, olives, olive oil dressings, nuts, and seeds make your grain bowl a complete meal. Cheese also adds a punch of flavor.

*Spice it up.Salsa, green onions, pesto, sriracha, herbs, or vinaigrette add flavor and an extra helping of nutrients.

© American Institute for Preventive Medicine

January 23, 2026
Signs Of A Fad Diet

HEALTHY EATING

Fad diets and pills don’t work. You may lose weight quickly, but it’s hard to keep it off. This causes a “yo-yo” effect that could harm your health and your confidence.

Beware! Look for these signs of a fad diet:

* Claims of fast, amazing weight loss

* Hard-to-believe testimonials

* Strict rules of avoiding certain foods

* A claim that the diet works for everyone

Talk to your doctor about safe, healthy ways to lose weight.

Source: U.S. Department of Veterans Affairs

© American Institute for Preventive Medicine

January 23, 2026
Winter Crisp

HEALTHY EATING

Warm fruits: comfort food for chilly months

When you think of fruit, do you picture cold watermelon in the summer? Or crisp, fresh-picked apples in the fall?

Fruit can be a wintertime comfort food, too. Just add heat! Cooking fruit not only brings out its sweet flavor, but it can be a warm, soothing treat on a cold day.

Some fruits, like apples and pears, can be boiled, baked, sauteed or even stewed. Add a drizzle of honey and some warm spices like cinnamon and ginger. Cooked fruit makes a healthy and delicious dessert.

Source: Produce for Better Health Foundation

Recipe: Winter crisp

Ingredients

1/2 cup sugar

3 tablespoons flour (all purpose)

1 teaspoon lemon peel (grated)

5 cups apple (unpeeled, sliced)

1 cup cranberries (fresh)

2/3 cup rolled oats

1/3 cup brown sugar (packed)

1/4 cup whole wheat flour

2 teaspoons cinnamon

3 tablespoons soft margarine (melted)

Directions

Filling:

1. Combine sugar, all purpose flour and lemon peel in a bowl and mix well.

2. Stir in apples and cranberries.

3. Spoon into a 6-cup baking dish.

Topping:

1. Combine oats, brown sugar, flour, and cinnamon in a small bowl.

2. Stir in melted margarine.

3. Sprinkle topping over filling.

4. Bake at 375 degrees for 40 minutes or until filling is bubbly and top is brown.

5. Serve warm or at room temperature.

Nutrition Facts: Serving size: 1/6 of recipe. Calories 289; Total Fat 7 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 54 mg; Carbohydrates 58 g; Dietary Fiber 6 g; Protein 3 g

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026