HealthyLife Articles

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Eat Your Greens

HEALTHY EATING

Spring is fresh greens season. Lettuce, kale, arugula, swiss chard, and spinach are among the first fruits of the garden due to their cold tolerance and rapid growth.

While they are easy to grow, their delicate leaves and short shelf life mean they won’t last long in your fridge. How you clean and store them will determine whether you get a crisp salad or a bitter bite.

When properly handled and prepared, spring greens are a healthy source of vitamins A and K, plus calcium, potassium, and a wealth of phytochemicals.

Here is what you need to know to get the most out of your spring greens:

Plan to eat the greens within a day or two:

* Separate the leaves and soak them in an ice-water bath once you get them home. The ice-cold water will keep them crisp and help prevent nutrient loss.

* Pat the leaves dry or spin in a salad spinner to remove excess moisture.

* Store clean, dry greens in a sealed container or bag.

* Eat within a few days.

Plan to hold the greens for several days before eating:

* Wait to wash them until you are ready to eat them.

* Rinse with water, or soak in an ice water bath to refresh the leaves.

* Pat dry or spin in a salad spinner to remove excess moisture.

* Gently tear leaves into bite-sized pieces and use immediately.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Weight, Healthy Kids

HEALTHY EATING

Many kids struggle to be at a healthy weight. They may be overweight or obese. Childhood obesity can cause serious health problems now and later in life.

There is no simple fix, but there are ways we can help children get or stay healthy.

What is childhood obesity?

In adults, a BMI of 40 or higher is considered obese. It’s not the same with children. A child’s age and gender must be considered when calculating their BMI. In children, this is called BMI-for-age. This is because children’s body fat amounts vary as they grow.

Percentiles matter when looking at a child’s BMI. A child whose BMI is at or above the 95th percentile may have obesity. This means their BMI is higher than 95 percent of other children of their age and gender. Your child’s doctor can help you calculate their BMI.

Why is it unhealthy?

Children with obesity are at a higher risk of:

* Asthma

* Sleep apnea

* Type 2 diabetes

* Bone and joint problems

* High blood pressure

* Unhealthy cholesterol levels

What can adults do?

* Take them for regular doctor checkups. Your child’s doctor can offer eating and exercise advice.

* Allow them to eat fruits and vegetables in place of processed foods high in fat and sugar.

* Have them drink water in place of juice or soda.

* Aim for one hour of activity each day. This can be walking, biking or dancing. Choose things they enjoy!

* Make sleep a priority. Most children need at least eight hours. Ask your child’s doctor about this.

Sources: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services

© American Institute for Preventive Medicine

January 23, 2026
Organic Food & The Dirty Dozen™

HEALTHY EATING

In recent decades, as organic foods became available, more people are asking if their fruits and vegetables need to be organic.

At the moment, the debate about organic foods is ongoing. While there appears to be environmental benefits to organic farming practices, more research is needed to show how organic food impacts long-term health.

Pros & cons of organic

In order for a food to be certified “organic” by the USDA it must meet certain criteria. These include:

* No prohibited pesticides or synthetic fertilizers

* No hormones or antibiotics

* No GMOs or artificial preservatives

* Organic soil managment

* Animals provided natural conditions such as grass pastures

* Healthy water systems

These standards generally result in farming practices that have less negative environmental impact. In addition, the absence of pesticides and hormones may benefit human health. But, for all the reasons organic food may be good, there is one big reason it can be out of reach: COST.

When farmers practice organic techniques, it requires more time and effort, leading to higher food costs.

Make organic affordable

If you want to purchase organic without breaking the bank, one option is to simplify by focusing on The Dirty Dozen™.

The Dirty Dozen™ is a list released each year by the Environmental Working Group, a non-profit organization focused on improving agriculture in the U.S. The fruits and vegetables on this list contain the highest concentrations of pesticides of any produce. If you’re going to buy organic, these foods are the best place to start.

Choosing organic when you buy The Dirty Dozen™ allows you to make the biggest impact with the fewest dollars.

The Dirty Dozen™

1. Strawberries

2. Spinach

3. Kale, collard greens, and mustard greens

4. Nectarines

5. Apples

6. Grapes

7. Cherries

8. Peaches

9. Pears

10. Bell and hot peppers

11. Celery

12. Tomatoes

Not buying organic? No problem!

If organic isn’t the right choice for you, don’t worry. What’s most important is making healthy food choices, regardless of the organic label.

Just be sure to thoroughly clean any fruits and vegetables you buy. A good wash protects you from contaminants and can reduce pesticide residue.

© American Institute for Preventive Medicine

January 23, 2026
Orange Honeyed Winter Squash

HEALTHY EATING

Ingredients

* 3 acorn squash (small)

* 2 tablespoons orange juice

* 1/4 cup honey

* 2 tablespoons butter or margarine

* nutmeg (1/8 teaspoon, optional)

Directions

1. Preheat oven to 400 degrees.

2. Cut squash in half. Remove seeds and place halves cut side up in a shallow baking pan.

3. In a small bowl, combine orange juice and honey. Mix well. Pour a small amount of this mixture into each squash cavity.

4. Add 1 teaspoon of butter/margarine to each squash half. Sprinkle with nutmeg, if desired.

5. Cover pan with aluminum foil to keep steam in and speed cooking.

6. Bake covered for 30 minutes. Remove foil and continue baking for 30 minutes more, or until squash is tender.

Nutritional Information: Servings 6

Per serving: 166 calories, 4 g total fat, 2 g saturated fat, 8 mg sodium, 35 g carbohydrates, 3 g fiber, and 2 g protein.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Intermittent Fasting

HEALTHY EATING

If you have a health condition, talk to a doctor before trying any diet.

Intermittent fasting isn’t safe for everyone. People who have diabetes could have dangerous blood sugar crashes if they go too long without eating. If you take medications, the timing of your meals may be important, too.

Focus on healthy foods

Intermittent fasting plans focus on when you eat, not what you eat. But, this doesn’t mean you should eat lots of junk food when you’re following this diet approach.

Sugary, processed foods will likely make you feel even more hungry not long after you eat them. Also, they won’t give you the nutrients your body needs.

To help you feel full and cut calories, focus on plenty of high fiber, vegetables, fruits, whole grains, and lean protein.

Stay hydrated

Hydration is very important when you’re fasting. Make sure you drink plenty of water. Some people may need electrolyte drinks. Ask your doctor about why these types of fluids may be recommended.

Dehydration can make you more hungry and is not healthy for you. Severe dehydration is life-threatening. Make sure you have water with you at all times and drink plenty of other fluids. Avoid caffeinated drinks like coffee, because they can make you jittery and could make dehydration worse.

Start small

Fasting can be difficult when you’re not used to it. Think about a healthy way you could do a mini fast each day. For instance, start by not eating anything after dinner each night. You might fast from 7 p.m. to 6 a.m.

This is a way to allow your digestive system to rest and to burn some extra calories at night. When we don’t eat for several hours, the fat cells can get rid of some of their stored energy. Plus, because you’re not snacking after dinner, you’ll probably cut some calories from your daily intake.

If this method works for you, try making the fast a little longer. Work your way up to the 8-hour window, or whatever timeframe works best for you.

© American Institute for Preventive Medicine

January 23, 2026
Be Smart About Credit Card Offers

FINANCIAL HEALTH

Offers in the mail

Credit card companies, auto loan companies and other lenders can get a list of names for their credit card offers. They get information from credit reporting agencies about people who have a minimum credit score. Then, they use that list to send out offers for a new card.

Saying “no” to mail offers

If you are receiving credit card offers in the mail and don’t want them, there are two things you can do.

You can opt out of credit card offers for five years. Call 1-888-5-OPTOUT (1-888-567-8688) or visitoptoutprescreen.com. To opt out forever, you must download and mail a signed paper form. You can get the form on the opt-out website.

Beware – the opt-out feature only works for certain credit card offers, though. Companies may get your name if they have done business with you before. They may also get your name from other sources that aren’t connected to the credit reporting agencies, such as memberships or subscriptions.

Why is my child getting a credit card offer?

Sometimes, a person under 21 years of age gets a credit card offer in the mail. This may happen if the company purchased a list of names and didn’t know that the person was not an adult. But, credit card companies cannot intentionally send their offers to people under 21 years old without permission.

Phone calls

Like mail offers, credit card companies can get your name from credit agencies and call you with an offer. You can register your number with the National Do Not Call Registry to stop these calls. Visitwww.donotcall.govor call 1-888-382-1222 to put your phone number on the do not call list.

What is a prescreened credit card offer?

Credit card companies can find out if you have a certain credit score. Then, they can offer you a credit card based on that information. This is known as a prescreened offer because they already have some information about your credit. It is not a guarantee that you will get the card. You still have to apply for it and be approved.

Source: Consumer Financial Protection Bureau

© American Institute for Preventive Medicine

January 23, 2026
Tips For A Healthy Budget

FINANCIAL HEALTH

Not sure where to start with a budget? It doesn’t have to be complicated. Here are some tips.

Add up your monthly income.

Look at paystubs or your bank deposits from your job for one month. Include other income, like child support payments, if you have them.

Cut back where you can.

Put a limit on coffee stops or meals out. Too much online shopping? Give yourself a 48-hour waiting period before you buy.

Add up your expenses.

Think about bills you pay each month, such as mortgage, rent, utilities and car payment. Look at credit card bills or bank withdrawals. This tells you how much you’re spending.

Divide into optional and essential.

On a piece of paper or computer, divide your expenses into two columns: optional and essential. When needed, cut expenses from your optional column.

Source: Federal Trade Commission

© American Institute for Preventive Medicine

January 23, 2026
Protect Yourself From Identity Theft

Financial Health

Manage and minimize misuse of your personal information

Consumers lose billions of dollars every year to crooks who steal their identity and money through fraud. Avoid becoming a victim.

Keep your personal information safe and secure:

* Put your Social Security card, Medicare card, military ID, and passport in a secure place, unless you need to use them. Memorize your social security number (SSN). Lock your purse or wallet in a safe place at work. Or carry your wallet with you.

* Shred or cut up bank statements, checks, credit card applications, expired charge cards, medical and insurance forms, and prescription labels you no longer need before throwing them away. Otherwise, keep them locked up. You can opt out of credit card offers received in the mail atwww.optoutprescreen.comor by calling (888) 567-8688.

* Use passwords and PIN numbers to protect your credit card and bank accounts, your smartphone, and all computer devices. Choose passwords with upper and lower case letters, numbers, and symbols. Nix using common items like your house numbers, phone number, and last four digits of your SSN.

* Install and regularly update anti-virus and anti-spyware on your smartphone and computer devices.

* Use only secure sites online when you need to give financial or personal information. These have Web addresses with “https” or “shttp” or show a lock symbol.

* When you are away, have someone you trust pick up your mail or have the post office hold it for you.

Avoid scams:

* Do not give your social security number or bank account numbers to persons in emails or on the phone.

* Don’t wire money to strangers, to sellers who insist on wire transfers for payment, or to anyone who claims to be a relative or family friend in an emergency who wants to keep the request a secret.

* Check your credit card, medical bill, and bank statements when you receive them in the mail or online. Report charges you did not make to the company right away.

* To help avoid ATM theft, use machines inside banks and ones you are familiar with. Don’t use machines that have extra items, even brochure holders, that could be cameras or that say they are “card cleaners.”

Action Step

Request a free copy of your credit report once every 12 months from three nationwide consumer reporting companies – Equifax, Experian, and TransUnion. Call (877) 322-8228. Check the reports for accuracy.

© American Institute for Preventive Medicine

January 23, 2026
Be Smart About Seizures

MEDICAL NEWS

A seizure is a sudden surge of electrical activity in the brain. It can cause a person to have uncontrolled movements. A grand mal seizure or tonic-clonic seizure is the most serious. It usually involves jerking movements, shaking and the inability to talk or communicate.

When it comes to seizures, there are plenty of myths. Knowing the truth about seizures could save someone’s life.

Myth:A person having a seizure could swallow their tongue.

Truth:This is not possible. Never put something in a person’s mouth if they are having a seizure.

Myth:You should hold the person down.

Truth:Do not try to hold or move the person unless they are in immediate danger of getting hurt. You can help get them on the floor and turn on their side. This keeps the person from injuring themselves or falling.

Myth:You should always give mouth-to-mouth or CPR during a seizure.

Truth:People usually start breathing normally after the seizure is over. But if the patient stops breathing for more than 30 seconds, call 911 and begin CPR.

Should you call 911?

Call 911 if:

* The person has never had a seizure before.

* The person stops breathing for more than 30 seconds, or has trouble breathing after the seizure.

* The seizure happened in the water.

* The person is pregnant.

* The person doesn’t wake up after the seizure.

* The person has a health condition like heart disease or diabetes.

* The seizure lasts longer than five minutes.

* The person is hurt.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Is It Overactive Bladder Or Just ‘Normal’?

MEDICAL NEWS

Most of us don’t think about bladder health unless there’s a problem like an infection or leakage. Millions of people live with overactive bladder (OAB). OAB is not a disease. It’s a name for a group of symptoms that affect urination.

What is OAB?

Normally, a person might feel like they need to urinate, so they hold it until they reach the toilet. But with OAB, you suddenly feel like you have to go right now – you can’t hold it. This can happen even if your bladder isn’t full. The bladder muscles may be overactive, which leads to the urgent feeling.

Some people with OAB may have to go to the bathroom too often during the day or at night. They may go more than once per night or more than 8 times during the day.

OAB doesn’t always cause leaking or accidents, but it can. This is called urge incontinence, and about half of people with OAB have this bladder condition.

Treatments for OAB

Many people don’t get treatment for OAB because they are embarrassed. But talking with a doctor means you can get treatment. Many people are able to control OAB with one or more of the following:

* Diet changes

* Kegel exercises, pelvic floor physical therapy

* Medications

* Bladder Botox

* Nerve stimulation procedures

Most people do not need surgery for OAB. But doctors may suggest it if other treatments didn’t work and your OAB is severe.

Just a ‘weak bladder’?

OAB becomes more common as we age. But this doesn’t mean it’s part of getting older and that we should ignore it. OAB can interfere with your social and professional life. You don’t have to live with it.

Speak up about bladder problems

If you notice bladder trouble, your doctor can help. Make an appointment to talk about your symptoms. It’s the first step to getting relief so you can get back to living your life.

Sources: National Association for Continence, Urology Care Foundation

© American Institute for Preventive Medicine

January 23, 2026