HealthyLife Articles

Category: Uncategorized

  • Boost Your Exercise With Caffeine

    BE FIT

    Caffeine does more than just give you energy. It can improve exercise performance too. And if you are someone who struggles with motivation, caffeine may give you the mental boost you need to get moving.

    Caffeine may help you get just a little more out of your exercise session. It may improve:

    *  Muscle endurance

    *  Speed of movement

    *  Muscle strength

    *  Aerobic endurance

    *  Alertness and focus

    Make caffeine work for you:

    *  Consume a dose of caffeine an hour before you exercise.

    *  1-3 mg caffeine per pound of body weight has been shown to be most effective.

    *  One cup of coffee has about 100 mg of caffeine.

    *  Energy drinks and other forms of caffeine can also work. But be wary of what else may be in them and read the label carefully.

    *  Talk to your doctor before taking any supplements.

    *  Don’t overdo it! More is not better and won’t give any additional benefit.

    © American Institute for Preventive Medicine

  • Dance With Or Without The Stars

    Fitness

    Image of older couple ballroom dancing.

    Tone, tighten & shrink your body with constant movement.

    You may never earn a spot on Dancing With the Stars, but you can get the same benefits they’ve been touting – tight, toned bodies and noticeable weight loss – simply by moving to your own groove or learning a new one.

    Be forever young.

    With so many varieties of dance – each with different tempos, moves, music and styles, it’s good exercise for people of all ages and all fitness levels. Those with physical limitations can alter movements to work with their mobility challenges. Start with a few minutes of stretching and practice a few moves to warm up your muscles. Begin with slower, less demanding rhythms and build up to faster tempos. If you feel fatigue or shortness of breath, sit out a number.

    Dance the night away.

    If you just want to bust a move, head to the nearest nightclub to show off your be-bopping, hip-hopping or belly-flopping moves. Or turn on the jams at home and  get footloose.

    Benefits of dancing

    *  Strengthens muscles and bones. This lowers the risk of arthritis, sprains, and broken bones.

    *  Increases stamina

    *  Burns calories (150 to 200 per 30 minutes, depending on tempo)

    *  Lowers blood pressure and improves cholesterol levels

    *  Increases flexibility, improves balance, and lowers the risk of falls

    *  Benefits cardiovascular system and lung capacity

    *  Releases stress and tension

    *  Boosts self-confidence

    *  Elevates mood

    Action Step

    If you are having trouble picking a dance style, think about the kind of music you like. If it’s country, step into line, square dancing, or swing dancing. YouTube has lots of how-to videos to start you off on the right foot.

    Page image from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • How To Buy Sports Shoes That Fit

    Fitness

    Image of person lacing tennis shoe.

    A carpenter needs a saw, a painter needs a brush, and an accountant needs a calculator. And anyone who’s serious about fitness needs a good pair of shoes (or several, if you’re active in more than one activity besides swimming). The right shoes can make the difference between comfort and discomfort, between safety and injury, between performing well and not performing well.

    Consider these factors before you buy activewear shoes.

    *  Are the shoes suitable for the sport or activity for which you intend to wear them? Walking, hiking, racquetball, tennis, aerobics, and so forth require differently designed footwear. But you may want to consider cross-training shoes, suitable for several different activities.

    *  Can you wiggle your toes in the shoes while sitting and standing? (You should be able to.)

    *  Does the widest area of your foot correspond to the widest area of the shoe? (To find out, try this: Stand on a piece of paper, bend down, and trace a line around each shoe with a pencil. Then slip off your shoes, stand in the same place, and trace a line around each foot with a different colored pencil. If at any point the outline of your feet is larger than the outline of your shoes, you’re squeezing some or all of the bones, ligaments and muscles in each foot.)

    *  Do the inner seams rub against your foot? (They shouldn’t.)

    *  Does the shoe have a firm heel cradle and arch support?

    *  Does the shoe provide adequate shock absorption?

    *  Are the shoes comfortable when you move from side to side or when you walk or jump? Test these movements before you buy.

    Good shoes don’t need to be “broken in.” The shoes you buy should be comfortable from the start.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Time To Get Physical

    Fitness

    Get fit and stay fit.

    “Fitness: if it came in a bottle, everybody would have a great body.”

    – Cher

    Having six pack abs doesn’t come from drinking a six pack, and you don’t need to have six pack abs to be fit. Get fit by making exercise and healthy eating a regular part of your life.

    How much exercise do you need?

    Each week, adults should do:

    A.  At least two hours and 30 minutes of moderate aerobic activity, such as brisk walking…OR

    B.  One hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope…OR

    C.  A combination of activities from A and B

    For increased fitness or to lose weight or keep lost weight off, do:

    *  Five hours of moderate physical activity a week…OR

    *  Two hours and 30 minutes of vigorous aerobic activity a week

    Tips for aerobic activity

    *  Warm up. Spend five to 10 minutes stretching or doing the aerobic activity at a slower pace. For example, walk at a slower pace if your aerobic activity is brisk walking.

    *  Aerobic activity. To be aerobic, the activity needs to use large muscles of the lower body and be steady and nonstop for at least 10 minutes at one time. During this time, you should reach your target heart rate. (See chart on this page.)

    *  Cool down. Choose a slower pace of the activity you were doing or stretch for about five minutes.

    Target Heart Rate Zone

    Age

    20

    25

    30

    35

    40

    45

    50

    55

    60

    65+

    Beats per 10 Seconds

    20-27

    19-26

    19-25

    18-25

    18-24

    17-23

    17-23

    16-22

    16-21

    15-20

    Action Step

    In addition to aerobic exercise, do muscle strengthening and stretching exercises on two or more days a week.

    Page image from the Ways to Well-Being Book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Brussels Sprouts: A Winter Veggie Powerhouse

    HEALTHY EATING

    Brussels spouts in red bowl.

    Brussels sprouts may have a reputation for being the vegetable your mother made you eat. But there’s plenty of reasons that adults and kids alike should eat their Brussels sprouts. Their peak season is fall to winter, so now is a good time to try them.

    Why eat Brussels sprouts?

    Brussels sprouts belong to the cruciferous vegetable family. Other cruciferous vegetables include broccoli, cauliflower, kale and cabbage.

    Like other veggies, brussels sprouts are low in calories and packed with nutrients. They also have plenty of fiber to help with digestion. Fiber may also help you feel fuller, longer.

    Brussels sprouts also have some special health benefits. They may play a role in reducing the risk of developing cancer.

    How to cook brussels sprouts

    Brussels sprouts are versatile and can be roasted, used in casseroles, salads and even on pizza. Many people can find a way to cook them that agrees with their tastes.

    A popular way to roast them is to toss them with honey, lemon juice or dried fruit for a sweet side dish. But brussels sprouts also work well with savory flavors like parmesan cheese or garlic.

    Nutrition

    One half cup of cooked Brussels sprouts contains just 28 calories. It also contains 2 grams of fiber and very little fat and carbohydrates. Brussels sprouts are a good source of many important nutrients, including vitamins A and C. These vitamins are antioxidants, which help fight inflammation and some diseases.

    In addition, Brussels sprouts are packed with vitamin K, which is important for blood clotting and healthy bones. Brussels sprouts contain important minerals like iron, magnesium and phosphorus. And finally, they contain heart-healthy omega-3 fats.

    If you haven’t eaten Brussels sprouts in a while, give them a try. They make a nutritious and delicious addition to any diet.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, US Department of Agriculture

    © American Institute for Preventive Medicine

  • Does Tea Make You Healthier?

    HEALTHY EATING

    A cup of tea.

    There are many claims about the health benefits of tea. Here are the facts we know:

    *  Tea contains small amounts of minerals. But it’s not enough to meet your needs. Eat a balanced diet with fruits, vegetables, whole grains and lean protein.

    *  There is no solid evidence that tea can help with weight loss. Be wary of “weight loss teas,” as some may contain harmful ingredients.

    *  Tea contains antioxidants. They may help lower the risk of some health problems. Green tea and matcha tea may contain more polyphenols than other types of tea. Experts don’t know for sure that tea will prevent or cure any diseases, though.

    *  Processed teas and tea powders don’t contain as many antioxidants as fresh tea. Use tea leaves and tea bags for the most antioxidants.

    Tea can be part of a healthy eating plan. Steep your own tea and skip the added sugar.

    Sources: Academy of Nutrition and Dietetics, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine

  • Give Swiss Chard A Try

    HEALTHY EATING

    Swiss chard wraps.

    When it comes to leafy greens, spinach and kale get most of the attention. But leafy greens are so nutritious. Why limit yourself to just two types?

    Swiss chard has less bitterness than kale, and offers plenty of important nutrients. Plus, this time of year, swiss chard is plentiful at farmers’ markets or the local grocery store. It can be used like any greens:

    *  Raw in a salad

    *  Sautéed or steamed

    *  Added to pasta  and soups

    Here’s more about swiss chard’s nutritional benefits:

    *  Rich in magnesium, potassium, vitamin A, vitamin C, several B vitamins and iron.

    *  One cup (chopped) contains more than 700 percent of your recommended daily intake of vitamin K, which is needed for bone health and blood clotting.

    *  Each cup contains only 35 calories and nearly 4 grams of fiber. Talk about a low-calorie and nutritious punch!

    Source: USDA Nutrient Database

    © American Institute for Preventive Medicine

  • Mood & Food: The Close Link

    HEALTHY EATING

    A bite out of a green apple and in a chocolate bar.

    You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.

    The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.

    Why we want comfort food

    Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.

    Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.

    If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.

    The cycle of mood & food

    If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.

    You can win!

    You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Recipe: Chicken Curry

    HEALTHY EATING

    A plate of chicken curry with rice.

    Ingredients

    2 teaspoons ground cumin

    1 ½ teaspoons ground coriander

    ½ teaspoon ground turmeric

    ½ teaspoon cayenne

    ½ teaspoon cinnamon

    ½ teaspoon black pepper

    ¼ teaspoon ground mustard

    ¼ teaspoon ground cloves

    ½ teaspoon salt

    1 pound boneless, skinless chicken breasts

    2 tablespoons olive oil

    1 medium onion, finely chopped

    4 cloves fresh garlic, diced or crushed

    6 ounces canned, no-salt-added tomato paste

    1 cup sour cream

    1 medium fresh jalapeño pepper, finely chopped

    1 tablespoon minced fresh ginger root

    ½ cup finely chopped cilantro

    Directions

    1.  Mix together all the spices and salt.

    2.  Place the uncooked, diced chicken in a large bowl and mix with spices until well coated.

    3.  In a large skillet, heat 1 tablespoon of the oil over medium-high heat, swirling to coat the bottom. Add the spice-coated chicken and cook until browned on all sides. Remove from pan.

    4.  In the same skillet, heat 1 tablespoon of oil over medium-high heat. Add the onion and garlic and cook about 3 minutes, or until soft, stirring frequently.

    5.  Return the chicken to the pan and add the tomato paste, sour cream, jalapeño, and ginger root. If the mixture seems dry, gradually stir in a little water as needed. Bring to a boil. Reduce the heat and simmer for 15 minutes, or until the chicken is no longer pink in the center.

    6.  Sprinkle with cilantro just before serving.

    Nutrition Facts: 6 servings, Calories 242; Total Fat 14g; Saturated Fat 6g; Sodium 486mg; Total Carbohydrate 10g; Dietary Fiber 2g; Protein 20g

    © American Institute for Preventive Medicine

  • The Mighty Cruciferous

    HEALTHY EATING

    Different colored cauliflower in bowl, surrounded by bok choy, cabbage, kale.

    Cruciferous vegetables are among the most well-studied, cancer-fighting foods. This incredible group of vegetables is packed with nutrients that support good health and may prevent cancer growth.

    Cruciferous vegetables

    The name “cruciferous” comes from the cross-like shape (crucifer) of the four-petaled flowers these plants produce. They include:

    *  Broccoli

    *  Cauliflower

    *  Cabbage

    *  Brussel sprouts

    *  Kale

    *  Collard greens

    *  Bok choy

    Key nutrients

    Cruciferous vegetables are nutrient-dense, meaning they provide lots of nutrition in a low amount of calories. Some of their most important nutrients include:

    *  Vitamins C, E, and K

    *  Folate

    *  Carotenoids

    *  Fiber

    *  Potassium

    *  Selenium

    *  Glucosinolates, which are sulfur-containing compounds that are central to their cancer-fighting benefits.

    Cancer-fighting benefits

    While more research is needed, cruciferous vegetables may provide these benefits:

    *  Protect cellular DNA from damage

    *  Neutralize carcinogens

    *  Have anti-inflammatory effects

    *  Inhibit tumor blood vessel formation and metastasis

    *  Induce tumor cell death

    © American Institute for Preventive Medicine