HealthyLife Articles

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Walk Your Way To Fitness

Fitness

Walking is a great way to keep fit without risking injury or buying lots of special equipment. Since walking is probably the most natural form of exercise, almost anyone can do it with ease.

Walking keeps you fit because it:

* Improves cardiovascular fitness.

* Increases the amount of calories burned.

* Enhances muscle tone.

* Builds stamina.

* Aids digestion and regularity.

* Helps to relieve tension.

* Enhances feelings of well-being.

Although walking comes naturally, you can maximize comfort and benefits if you:

* Warm up by walking slowly for 2 to 3 minutes.

* Take a few minutes to stretch before and after walking, especially if you walk briskly.

* Wear good walking or running shoes with sufficient arch support.

* Walk by stepping down on the back of your heels and rolling onto your toes.

* Maintain good posture by keeping your head up, shoulders back, and arms swinging freely at your sides.

* Breathe deeply and exhale fully.

* Cool down by walking at a slower pace for 3 to 5 minutes before you stop.

© American Institute for Preventive Medicine

January 23, 2026
Choosing Low-Mercury Fish

HEALTHY EATING

Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health.

However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things.

The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

Is fish safe to eat?

Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age.

Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

Low-mercury fish types

There are many types of fish that are low in mercury. They include the following:

* Anchovies

* Cod

* Flounder

* Haddock

* Herring

* Oyster

* Perch, freshwater and ocean

* Pickerel

* Pollock

* Salmon

* Sardines

* Scallops

* Shrimp

* Sole

* Tilapia

* Tuna, canned light (limit albacore to 1 serving/week)

* Whitefish

High mercury fish to avoid

The following types of fish are high in mercury. People should not eat these types of fish.

* King mackerel

* Marlin

* Orange roughy

* Shark

* Swordfish

* Tilefish (Gulf of Mexico)

* Tuna, bigeye

Local fishing

If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go tofishadvisoryonline.epa.gov.

Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Eating To Enhance Gut Health

HEALTHY EATING

The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

Probiotics

Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

* Yogurt (with live active cultures) or kefir

* Saukraut

* Kombucha

* Tempah

* Miso

* Kimchi

* Pickles

Prebiotics

Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

* Garlic

* Onion

* Asparagus

* Bananas

* Oats

* Flaxseeds

* Apples

Should you take a supplement?

Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

© American Institute for Preventive Medicine

January 23, 2026
Kid-Friendly, Healthy Snacks

HEALTHY EATING

A simple way to encourage your kids to eat healthy is to have healthy foods on hand and easily available to them.

* Put fruits and vegetables within reach on the counter or in the refrigerator.

* Save cookies and sweets as occasional treats, not everyday snacks.

* Avoid buying chips, crackers and other high-calorie, high-sugar packed foods. Or buy less of them and keep them in a less convenient location. Out of sight, out of mind.

* Purchase easy but healthy “packaged” snacks like no sugar added fruit cups, raisin packs, cheese sticks, Greek yogurt and popcorn (choose “light” popcorn without too much added butter or salt).

Popcorn treats

Ingredients

2 tablespoons soft margarine or butter (melted)

5 cups popped popcorn

3/4 cup raisins

1 cup shredded wheat cereal (bite-size)

1 tablespoon sugar (brown or white)

1 1/4 teaspoons cinnamon

Directions

1. Pop popcorn. You can use microwave or stovetop, but choose one without added butter, sugar or salt.

2. Mix popped corn, raisins, and cereal in a large bowl.

3. Mix sugar and cinnamon in small dish.

4. Drizzle melted margarine or butter over mixture.

5. Add sugar and cinnamon mixture.

6. Shake or stir until all ingredients are evenly distributed.

Nutrition per serving: Servings 4. Calories 265; Total Fat 10 g; Saturated Fat 2 g; Sodium 118 mg; Total Carbohydrate 46 g; Dietary Fiber 5 g; Protein 4 g

Source: USDA ChooseMyPlate

© American Institute for Preventive Medicine

January 23, 2026
Pick Healthy Proteins

HEALTHY EATING

Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.

How Much You Need Each Day?

The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.

Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.

What Kinds of Proteins?

Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:

* Poultry

* Seafood

* Lentils

* Beans

* Nuts

* Soy

* Eggs

* Seeds

These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Salsa

HEALTHY EATING

Ingredients

1/2 cup corn (fresh cooked or frozen)

1 can black beans (15 ounce, drained and rinsed)

1 cup tomatoes (fresh, diced)

1/2 cup onion (diced)

1/2 cup green pepper (diced)

2 tablespoons lime juice

2 garlic cloves (finely chopped)

1/2 cup Picante sauce

Directions

1. Combine all ingredients in a large bowl. Chill until serving time.

2. Drain before serving.

3. Serve with low-fat baked tortilla chips or fresh vegetables.

Nutrition Facts: 8 servings, Calories 95, Total fat 0g, Saturated fat 0g, Sodium 236mg, Total carbohydrates 19g, Fiber 6g, Protein 5g.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Tv & Healthy Eating Don’t Mix

HEALTHY EATING

Your TV could be changing your eating habits – and not for the better. You may not realize that this common device can change what you put on your plate.

How does TV change our eating habits?

Two reasons TV and screens can interfere with a healthy diet:

* When we watch TV, we see commercials. Many commercials advertise unhealthy, processed or high-sugar foods. Kids and adults alike can be influenced by these commercials. They can make you crave or purchase foods you would not normally eat.

* When you watch TV or another screen while eating, you might not realize how much you’re eating. TV takes your mind off your food so you don’t taste, smell or experience it as much. It makes food less satisfying and you can lose track of how much you are eating.

How to start better habits

You can avoid getting into a “TV trap” with your eating habits. Here’s how:

* Don’t watch TV while eating. Agree as a family not to use electronic devices during meals or snacks.

* Keep healthy snacks handy. Replace chips and crackers with crunchy vegetables. Or if you crave sweets, try fresh fruit instead of cookies.

* Keep yourself busy while watching TV. Try using therapy dough or other sensory activities during TV time. This may help you get out of the habit of using your hands to reach for snack foods.

* Try to eat together as a family regularly.

* Minimize commercials. Watch shows on platforms that have no commercials. Or skip through commercials if you can.

* Learn about healthy foods as a family. Try growing a garden or visiting a farmer’s market. When you see an unhealthy food advertised on TV, talk about healthier options.

* Be a good role model. Show your kids that you can sit and enjoy meals and snacks without screens.

© American Institute for Preventive Medicine

January 23, 2026
Debt-To-Income Ratio: Faqs

FINANCIAL HEALTH

A healthy debt-to-income ratio is an indicator of financial stability. Just as the term implies, this ratio compares the amount of money you pay toward debt against your income.

A stable debt-to-income ratio is anything 43% and lower. Someone with a higher percentage may struggle to make ends meet and keep up with their payments.

When applying for a mortgage, lenders will use this number as a determining factor, so it’s essential to know where you stand. In most cases, you must have a debt-to-income ratio under 43% to get a qualified mortgage when buying a home.

Calculate debt-to-income ratio

The equation looks like this: Total monthly debt payments ÷ monthly gross income (before taxes) = debt-to-income ratio

Here’s an example: Let’s say you make $6000 each month before taxes, and you have an $1800 mortgage, $300 car payment, $150 student loans, and $50 credit card payment.

($1800 + $300 + $150 + $50) ÷ $6000 = debt-to-income ratio

$2300 ÷ $6000 = 0.38

Your debt to income ratio is 38%.

Bills as debt

* Monthly rent or house payment

* Auto, student, or other monthly loan payments

* Monthly alimony or child support

* Monthly credit card payment

* Any other debt

© American Institute for Preventive Medicine

January 23, 2026
Understand Bitcoin

FINANCIAL HEALTH

The recent popularity of Bitcoin may have you wondering what it’s all about. Here’s what you need to know.

* Digital currency. Bitcoin is not linked to any physical representation of value. It is used as a medium of exchange or a store of value.

* Decentralized. No bank or organization controls Bitcoin, and it is not backed by any government or economy.

* Mined. Bitcoins are generated through a process called “mining.” It takes massive computer systems (and a lot of electricity!) to mine Bitcoins.

* Blockchain. Mining uses complex math puzzles to create a new “block” that is added to the Bitcoin chain. The blockchain is recorded in a public ledger.

* Stored in a “wallet.” A digital wallet is required to store the encrypted key that accesses your Bitcoin. It’s like a virtual bank account.

* Unregulated. No government or organization has regulatory oversight of Bitcoin. Bitcoin is anonymous and there is no recourse if stolen.

© American Institute for Preventive Medicine

January 23, 2026
Save For More Than Just A Rainy Day

Financial Health

Invest in your future.

Money doesn’t grow on trees, but it can grow when you save and invest it wisely. First, identify what you want to save for:

* Emergency funds? (Plan for three to six months of expenses.) Holiday expenses? Vacations? A house? College for your kids? Retirement?

* Rank order your goals.

Invest, but do not put all your eggs in one basket.

Diversify with stocks, bonds, mutual funds, IRAs, real estate, and commodities, such as gold and silver. Find out more about investing fromwww.mymoney.gov. Things you can do on your own:

* If your employer has a retirement plan, such as a 401(k), have as much deducted from your pay as possible, especially if your employer matches some or all of the amount you contribute.

* Get resources on planning for retirement and long-term care fromwww.csrees.usda.gov/fsll.

* Check out “529” prepaid tuition and savings plans for college fromwww.collegesavings.org. These offer tax-saving advantages.

* Get professional investment advice from employer sponsored programs or from your financial planner. Find a certified professional from the Association for Financial Counseling and Planning Education atwww.afcpe.org.

Revisit your budget:

* Pay off credit card or high interest debts first. Then use some or all of the payment money for your savings plan.

* Put aside whatever you can in savings accounts, checking accounts, and certificates of deposit.

* Look for additional ways to save fromhttp://investor.gov/sites/default/files/Saving-and-Investing.pdf

* Decide the best ways you are likely to save money.

– Have your paycheck automatically deposited in your bank and have some go directly into one or more savings accounts.

– Save money you get from tax refunds, work bonuses, and extra income.

Action Step

Beware of investments that promise high returns with little or no risk. If it sounds too good to be true, it usually is.

© American Institute for Preventive Medicine

January 23, 2026