HealthyLife Articles

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  • Walkwell™ Tracker

    Fitness

    Use this tracker to:

    *  Write down your weekly walking goals.

    *  Assist you in meeting your goals.

    *  Learn about proper walking technique.

    *  Keep a walking and weight record for 52 weeks.

    Why Walk?

    Walking is an easy form of exercise and does not cost a lot. It provides many benefits and has a very low risk of injury. Check the benefits/goals you wish to get from walking.

    *  Have more energy

    *  Feel better

    *  Look better

    *  Burn calories

    *  Lose weight

    *  Maintain a healthy weight

    *  Relieve tension and stress

    *  Build stamina

    *  Increase muscle tone

    *  Improve heart health and lung health

    *  Lower risk of heart disease, type 2 diabetes, and some cancers

    *  Help treat arthritis, heart disease, depression, diabetes, and/or high blood pressure

    *  Slow down bone loss (osteoporosis)

    *  Improve balance and lower the risk of falling

    How Do I Get Started

    Walk How Much?

    Walking is an easy way to get moderate and/or vigorous-intensity physical activity that adults are advised to get each week:

    1.  At least 2 hours and 30 minutes (150 minutes) of moderate-intensity physical activity (walking briskly for 3 miles per hour or faster, but not race-walking) OR

    2.  At least 1 hour and 15 minutes (75 minutes) of vigorous-intensity physical activity (race walking, jogging, or running) OR

    3.  A mix of 1 and 2

    Does 75-150 minutes each week sound like a lot of time? You don’t have to do it all at once. You can break up your activity into shorter times during the day. For example, take a 10-minute walk, 3 times a day, 5 days a week.

    Adults are also advised to do muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

    How Do I Get Started

    *  Consult your doctor or health care provider before you start an exercise program.

    *  Plan walking into your daily / weekly schedules.

    *  Write walking times on your calendar, daily planner, or “To Do List.”

    *  Choose the best times for you to walk.

    *  Pick times that you know you can stick to.

    *  Throughout the day, walk more. Sit less.

    *  Park your car farther away from the door of a store or business.

    *  Use extra free time to take mini-walks. The steps will add up!

    Wear What?

    *  Good walking shoes with an arch support to absorb shock and cushion your feet

    *  Clothing that fits loosely and is made of fabrics that absorb sweat and remove it from your skin

    *  Sunscreen on exposed skin to protect it from harmful ultraviolet (UV) rays

    *  A hat and sunglasses (if walking outside) to protect your head and eyes from UV rays

    *  A fanny pack to carry:

    – Identification

    – Cell phone

    – Money

    – Sugar snack (if diabetic)

    *  Pedometer – if you want to keep track of your steps

    Walk Where?

    *  Indoors from room to room

    *  Neighborhoods with sidewalks

    *  Parks and hiking trails

    *  The mall

    *  On a treadmill or an elliptical at home or a local gym

    *  Indoors and outdoors at your place of work

    *  Tracks at local schools and community centers

    *  Map out miles and/or 1,000 to 10,000 steps using these Web sites:

    *Also has a smartphone app

    Walk with Whom?

    *  Family members. Make it a family activity.

    *  A friend or neighbor

    *  A mall walking group

    *  Co-workers. Walk during lunch and/or break times.

    *  Join or start a walking club at your place of work or with your neighbors.

    Walking with a buddy or a group of walkers decreases boredom, provides distraction, and helps keep you motivated.

    Get information and support online from:

    www.startwalkingnow.org

    http://walking.about.com/c/ec/115.htm

    Walking Program

    Sample Program Using Steps

    Use a pedometer to track your steps.

    1.  Wear the pedometer every day for one week to find out how many steps you take in a day.

    2.  Record your steps.

    3.  Add the number of steps you took from Sunday to Saturday. This is the total number of steps you took for Week 1.

    4.  Divide this total number of steps by 7 for an average number of steps per day.

    5.  Each week, add more steps each day until you reach 10, 000 or more steps a day. For example, if your average number of steps per day for week 1 was 2,000; add 500 steps per day every week until you are walking 10,000 steps a day.

    Warm Up

    *  Walk slowly for 5 minutes.

    *  Stretch for 5 or more minutes.

    *  Stretch only to the point of comfort. You should feel mild tension, not pain.

    *  Never bounce.

    – To stretch your arms:  Hold one arm straight out from your side, level with shoulder. Swing your arm across your chest as far as it is comfortable. Then swing it toward your back as far as it will comfortably go. Alternate arms.

    – To stretch your back: Stand with your feet apart. Clasp your hands high above your head. Lean your head back and look up. Hold for 5 seconds. Relax. Repeat 2-4 times.

    – To stretch your legs: Stand up straight and balance yourself with your hand against a wall or chair. Bend one knee, grasp that ankle, and draw the leg up and back. Hold for 10 seconds. Repeat with your other leg.

    Walk This Way

    *  Step down on the back of your heels and roll onto your toes. Point your toes forward.

    *  Keep your chin up and your shoulders slightly back.

    *  Swing your arms at your sides. Try alternating bicep curls while you walk.

    *  Breathe in deeply. Exhale fully.

    Cool Down

    *  Walk at a slower pace for 3-5 minutes.

    *  Breathe slowly and rhythmically.

    Get Motivated!

    *  Walk with a buddy.

    *  Bring music with you. Choose music to match your mood and pace!

    *  Walk the dog! If you don’t have one, walk with your neighbor when he or she walks the dog or volunteer at a local animal shelter.

    *  Help the environment. Walking instead of taking the car helps our climate.

    *  Notice the beauty around you.

    *  Use walks to clear your head and sort out problems.

    *  Meet new people! Say “Hello” to the neighbors.

    *  Change it up. Walk in different areas or at different times of the day.

    *  Reward yourself when you reach a goal.

    Walk for a Cause

    Take part in national fundraising fitness-related walks that are held locally.

    American Heart Association’s Heart Walk

    www.heart.org/HEARTORG

    Step Out: Walk to Fight Diabetes

    http://stepout.diabetes.org

    March of Dimes

    www.marchforbabies.org

    Susan G. Koman Breast Cancer 3-Day

    http://ww5.komen.org

    Walk to Cure Diabetes

    www2.jdrf.org

    Walk Like MADD (Mothers Against Drunk Driving)

    www.madd.org

    Walk MS (Multiple Sclerosis)

    www.walkms.org

    Walking Burns Calories

    The number of calories you burn with walking depends on your weight and metabolism, how fast you walk, how long you walk, and factors in your walking environment.

    Step Equivalents for Distances

    Physical Activities / Step Equivalents & Calories Burned per 30 Minutes (155 Pound Person)

    Cover image to the WalkWell book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Cholesterol: To Eat Or Not To Eat?

    HEALTHY EATING

    Bowl with salman, nuts, cucumbers.

    Not that long ago, eggs were considered taboo, and heart healthy eating meant avoiding cholesterol. However, our understanding of the impact of dietary cholesterol on blood cholesterol has evolved in recent years.

    Instead of worrying about the amount of cholesterol in food, watching your overall fat intake is most important, especially the unhealthy fats. For the best heart protection, you should consume a diet low in unhealthy fats, such as saturated and trans fats.

    Moderation is key. Cholesterol-containing foods can be part of a healthy diet as long as you do not over-consume them.

    Foods that contain cholesterol & unhealthy fats

    *  Egg yolks (egg whites do not contain cholesterol)

    *  Cheese

    *  Butter

    *  Shellfish

    *  Red meat

    *  Full fat milk and yogurt

    *  Fried foods

    *  Processed meats

    *  Most fast foods

    *  Desserts such as cake, cookies, and pies

    Decrease intake of cholesterol & unhealthy fats

    A healthy diet is one high in plant foods such as fruits, vegetables, and whole grains. If you focus on eating more of these unprocessed, plant foods, you will naturally be eating a diet lower in fat and cholesterol.

    Try these tips to bring more balance to your diet:

    *  Eat 1-2 fruits and vegetables at each meal.

    *  If you consume dairy products, choose fat-free or low-fat.

    *  When you eat meat, choose lean cuts and limit your portion to 3 ounces.

    *  Choose baked over fried foods.

    *  Limit processed meats such as lunch meat, hot dogs, bacon, and salami.

    *  Eat more fiber from fruits, vegetables, oats, and beans.

    © American Institute for Preventive Medicine

  • Eat Your Vitamins For Good Health

    HEALTHY EATING

    Bowl of vegetables with rice and chickpeas.

    Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:

    *  Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.

    *  Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.

    *  Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.

    Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.

    © American Institute for Preventive Medicine

  • Is Sea Salt Better Than Regular Salt?

    HEALTHY EATING

    A salt bottle opened with spilled salt.

    Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

    What’s the difference?

    In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

    Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

    Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

    Same in sodium

    Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

    Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

    Going coarser

    Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

    In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

    Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Pasta With Chickpeas, Tomato & Spinach

    HEALTHY EATING

    Pasta with chickpeas, tomato and spinach.

    Ingredients

    *  1 small yellow onion (peeled and chopped into ¼-inch pieces)

    *  8 ounces medium-size whole-wheat pasta (such as rotini or shells)

    *  1 tablespoon vegetable oil

    *  2 cloves garlic (peeled and minced)

    *  2 carrots (scrubbed and diced into 1/4-inch pieces)

    *  1 celery stalk (diced into 1/4-1/2-inch pieces)

    *  1/2 teaspoon dried rosemary

    *  1 can 16-ounce low-sodium chickpeas (drained and rinsed with cold water)

    *  1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)

    *  2 cups spinach (washed and chopped)

    *  1/2 teaspoon chopped red pepper flakes (optional)

    *  1/4 cup grated Parmesan cheese (optional)

    *  1/4 cup whole olives (optional)

    Directions

    1.  To cook the pasta, fill a large pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes or the time listed on the package. Just before draining, reserve 1 ½ cups of the pasta water. Drain the pasta and set aside.

    2.  While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.

    3.  Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.

    4.  Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes and olives, if desired.

    5.  Mix well and serve immediately, garnished with Parmesan cheese if desired.

    Note: Kale can be used instead of spinach.

    Nutrition Facts: Servings 4. Calories 395; Total Fat 8 g; Saturated Fat 2 g; Total Carbohydrate 68 g; Dietary Fiber 13 g; Protein 19 g.

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Recipe: Salad With Pears

    HEALTHY EATING

    Plate of salad with pears.

    Ingredients

    For the Salad:

    *  2 canned pear halves

    *  6 cups mixed greens

    *  1/2 tablespoon Parmesan cheese

    *  1-1/3 cups carrots, grated

    *  3 tablespoons walnuts

    For the Dressing:

    *  1/4 cup pear juice

    *  1/4 teaspoon each of cider vinegar, honey, dijon mustard, and olive oil

    *  1 dash salt and black pepper

    Directions

    1.  For the dressing, mix pear juice, vinegar, honey, mustard, salt and pepper, and olive oil in a blender and blend until smooth.

    2.  Put mixed greens in a large mixing bowl, drizzle dressing over greens, and mix together.

    3.  Add remaining chopped pear, walnuts, and grated carrots and toss lightly.

    4.  Portion out 1 cup of salad and top with grated Parmesan cheese.

    Nutrition Information: Serves 6: Total calories 64, total fat 3g, saturated fat 0g, sodium 86 mg, carbohydrates 10g, fiber 2g, protein 2g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine

  • Turmeric

    HEALTHY EATING

    Small bowl filled with turmeric spice.

    Turmeric is a member of the ginger family and widely grown in India. Its color comes from curcumin, the major active compound in turmeric.

    Using Turmeric In Cooking

    The savory, earthy flavor of turmeric can add depth to many dishes. Experiment with adding it to some of the foods you commonly eat. You might be surprised how well it complements dishes you already love.

    Here are some foods that are delicious when flavored with turmeric:

    *  Rice

    *  Eggs

    *  Smoothies

    *  Soups and stews

    *  Vegetable dishes

    *  And, of course, curry

    Whenever you use turmeric, add a bit of pepper as well. Pepper contains a compound called piperine, which enhances the absorption of the curcumin in turmeric.

    © American Institute for Preventive Medicine

  • Collecting Unclaimed Funds

    FINANCIAL HEALTH

    Young couple holding a jar with money in it.

    Could you have money waiting for you? Learn about unclaimed money or property from bank accounts, tax refunds, insurance policies or wages and pensions.

    You can find your unclaimed money for free. Here’s how:

    *  Search in every state where you have lived. Look up each state’s unclaimed property office. You can also try contacting the state treasurer’s office.

    *  Search the FDIC database. If your bank or credit union closed, you could have unclaimed deposits. You can also check out the National Credit Union Administration (NCUA) atwww.ncua.gov/support-services.

    *  Current or former VA life insurance holders can check for unclaimed life insurance funds. Go toinsurance.va.gov/UnclaimedFunds.

    *  Look for tax refunds from an FHA-insured mortgage. If you earned income but your wages were below the tax filing requirement, you might have a refund waiting. Go toirs.gov/refunds to check. If you bought mortgage insurance from the Federal Housing Administration (FHA), you might have a refund. Go toentp.hud.gov/dsrs/refunds.

    *  Do you have unclaimed back wages or pension money from a past employer? Go to the Workers Owed Wages (WOW) website atwebapps.dol.gov/wow. You can also check the Pension Benefit Guaranty Corporation atpbgc.gov.

    Notice that these websites include “gov.” They don’t have a “com” or “org.” The “gov” means it’s an official U.S. Government website. You should never have to pay any money to find or claim your unclaimed money. It’s FREE. Watch out for scammers and people who want to charge you for this service.

    Source: usa.gov

    © American Institute for Preventive Medicine

  • Tips For Filing Taxes

    FINANCIAL HEALTH

    Image of paper work for taxes.

    April 15 is Tax Day. Everyone must file their taxes by this day or file for an extension. Don’t get overwhelmed. These tips can help you get started.

    Get all your papers together

    You’ll need all your income records. This may include a W-2 from each employer, a 1099 for other income you made, and records of any other revenue even if you don’t have a form. You’ll also need all the paperwork that supports your tax deductions. Try to gather all these papers early so you have more time to get them in order before you file your taxes.

    Check IRS.gov

    The IRS website has help for people filing their taxes. There are FAQ’s, forms you may need, and helpful interactive tools.

    Double check

    If there’s a mistake on your taxes, your refund may be delayed. Double check social security numbers. The IRS says this is one of the most common mistakes.

    If you owe taxes, but can’t pay it all right now, don’t panic. Go toIRS.gov/payments. You may be able to set up a payment plan or ask the IRS to delay tax collection.

    © American Institute for Preventive Medicine

  • Resolve To Get Ready For Retirement

    Financial Health

    It’s never too early or too late.

    Whether you are in your 30s, 40s, 50s, or even your 60s, plan for your retirement. Research shows that people who think about and plan for retirement save more than those who don’t.

    Add up all sources of monthly income.

    *  Social Security. Find out how much you will get, monthly, from the Social Security. This depends on your work history and if you choose to start getting benefits at age 62 or your full retirement age (65, 66, or 67) or wait until age 70. A yearly statement mailed to you gives this information. Or, find out from Social Security benefit calculators atwww.socialsecurity.gov/retire2/index.htmandwww.socialsecurity.gov/planners/index.htm#a0=1. Do the same for a partner who will also receive Social Security benefits. In general, the amount you receive for Social Security retirement accounts for about 40 percent of your pre-retirement earnings.  $____

    *  Private pensions from all employers  $____

    *  Personal savings. This includes money you have  in the bank and earnings on 401(k)s, 403(b)s,  traditional and Roth IRAs, and other investments:  $____

    *  Cash value life insurance. These are whole life or variable life policies.  $____

    *  Part-time income you and/or your partner expect to make.   $____

    Total monthly sources of income:   $____

    You do the math:

    Total monthly income needed:  $______

    Subtract total monthly sources of income:  – $______

    How much you’ll need to make up for each retirement month:  = $______

    Plan, now, ways to earn and/or save more for retirement.

    Figure out how much you’ll need.

    According to the Employee Benefit Research Institute, 56 percent of workers have no idea how much they need to save for retirement. On average, people need at least 70 percent of their yearly pre-retirement income. This can vary, depending on your age and needs. You will need more if you need to pay for your medical care. To estimate how much you might need, use a tool atwww.choosetosave.org/ballpark. Other calculators to help you plan can be found atwww.choosetosave.org/calculators. Include estimates for health care and other costs, such as a new car and home repairs. {Note: It will be easier to get a car loan if you buy the car while you are still employed.}

    Total monthly income needed:  $____

    Action Step

    Make an appointment with a financial planner at work or on your own to discuss retirement saving options that best meet your needs.

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

    © American Institute for Preventive Medicine