HealthyLife Articles

Category: Uncategorized

Mix-And-Match Training Menu

Fitness

Aerobic Dancing / Step Aerobics (low to high-impact)

Body Benefits

Excellent for cardiovascular health and overall body toning.

Training Key

Find an instructor who works in a style and tempo you feel comfortable with.

Caution

High-impact aerobics can strain the knees, hips and ankles. Step aerobics is lower-impact but should be avoided by anyone with knee problems.

Bicycling (low-impact)

Body Benefits

Excellent for aerobic endurance and weight control. Develops strong legs and thighs without pounding the feet, knees and ankles.

Training Key

Find riding partners to reduce wind resistance; learn to maintain a high pedal tempo (80 to 100 revolutions per minute)

Caution

Beginners should learn hand signals and rules of the road and should ride in a traffic-free setting. Local cycling clubs offer courses on proper signaling and road etiquette.

Running (high-impact)

Body Benefits

Excellent for leg strength, aerobic fitness and weight control.

Training Key

Run at a pace that feels comfortable to you and walk should you feel the need. Whenever possible, seek out a soft training surface such as grass, dirt or a running track.

Caution

If you feel any aches or pain in your hips, knees, legs, feet or ankles, stop immediately and take several days off before resuming. If the pain lasts more than a week, see a doctor.

Stair Climbing (low-impact)

Body Benefits

Excellent for aerobic fitness, leg and buttock strength and overall toning.

Training Key

Short, quick steps work best.

Caution

Over striding can strain your knees.

Stationary Bicycling (low-impact)

Body Benefits

Excellent for cardiovascular fitness, weight control and leg strength. Because it develops the quadriceps, it’s a good complement to running.

Training Key

Varying the effort helps combat boredom. Use bikes with computerized workouts to add interest to the session.

Caution

The exercise bike is most effective when supplemented with other activities.

Swimming (low-impact)

Body Benefits

Excellent for developing arms and shoulders and great for aerobic endurance. Also good for overall flexibility and fair for weight control. Reduces stress, too.

Training Key

Vary your stroke to keep interest. It’s only aerobic if you don’t stop.

Caution

Swimming skills take time to perfect. If yours are rusty, start off with a few lessons. Novice swimmers should always swim with a partner or under a lifeguard’s supervision.

Tennis Racquetball (medium-impact)

Body Benefits

Excellent for eye-hand coordination, balance and leg and arm toning. Moderately good for aerobic fitness and weight loss.

Training Key

Work on developing a smooth, consistent swing. Lessons will help your game improve more rapidly.

Caution

Wear shoes with good lateral support to prevent foot and ankle injuries.

Walking (medium-impact)

Body Benefits

Good for leg strength and cardiovascular health.

Training Key

Pump your arms faster and your legs will follow suit. Try to fit walking into your daily routine. Find a friend to walk with you.

Caution

Make sure your shoes fit and are broken in before taking long walks.

Weight Training (medium-impact)

Body Benefits

Excellent for overall muscle, tendon and bone strength; mildly beneficial for the heart. Done properly, weight training can improve your performance in virtually any sport.

Training Key

Do between 8 and 12 repetitions of each exercise.

Caution

Don’t overdo it! If you use barbells, always have a friend spot you. Take at least 1 day to recover between weight-training sessions.

Yoga (low-impact)

Body Benefits

Excellent for flexibility, relaxation and stress reduction.

Training Key

Find a good instructor who can modify yoga to suit your individual needs rather than someone who insists on “classical” yoga positions.

Caution

Don’t push. Develop your skills slowly and yoga will give you a lifetime of satisfaction.

© American Institute for Preventive Medicine

January 23, 2026
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:

–www.mapmyruns.com

–www.gmap-pedometer.com

–www.mapmywalk.com*

–www.mapwalk.com

–www.walkjogrun.net*

*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)

© American Institute for Preventive Medicine

January 23, 2026
Cholesterol: To Eat Or Not To Eat?

HEALTHY EATING

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

January 23, 2026
Eat Your Vitamins For Good Health

HEALTHY EATING

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

January 23, 2026
Is Sea Salt Better Than Regular Salt?

HEALTHY EATING

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

January 23, 2026
Pasta With Chickpeas, Tomato & Spinach

HEALTHY EATING

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

January 23, 2026
Recipe: Salad With Pears

HEALTHY EATING

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

January 23, 2026
Turmeric

HEALTHY EATING

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

January 23, 2026
Collecting Unclaimed Funds

FINANCIAL HEALTH

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

January 23, 2026
Tips For Filing Taxes

FINANCIAL HEALTH

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

January 23, 2026