HealthyLife Articles

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Define Your Exercise Goals

Fitness

Your goals are about you and for you. Other people’s fitness goals should not interfere with ones you set for yourself.

* Write down your goals.

* Your goals need to be clear and measurable. In other words, will they be easy to identify and actually reach? Clearly defined goals are more readily achieved.

* Review and adjust your goals as needed. It is not uncommon to change goals.

* Although this may seem time consuming, it will help you reach your goals. Unwritten goals tend to be vague and easy to forget.

Write Down Your Short-Term Goals

Write Down Your Long-Range Goals

Read the following example: “I want to increase my endurance level so that I can run in a 5 Kilometer race 6 months from now.

Resources

CDC (Center for Disease Control and Prevention)

800.CDC.INFO (232.4636)

www.cdc.gov

Healthfinder.gov

www.healthfinder.gov

© American Institute for Preventive Medicine

January 23, 2026
How To Buy Sports Shoes That Fit

Fitness

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.

© American Institute for Preventive Medicine

January 23, 2026
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.

© American Institute for Preventive Medicine

January 23, 2026
Brown Rice Pilaf

HEALTHY EATING

Brown rice and almonds are both good sources of magnesium. They also offer fiber and protein. This simple side dish can be a meatless main dish, paired with a green salad and some fruit.

Ingredients

1 ½ cups brown rice (rinsed)

3 cups water

¼ cup almonds (chopped)

1 teaspoon parsley (dried)

½ teaspoon garlic powder

¼ teaspoon black pepper

Directions

1. Place all ingredients in a rice cooker and cook until the water evaporates, about 30 minutes. You can also cook rice on the stovetop as directed on the package.

2. Fluff cooked rice with a fork. Add almonds, parsley, garlic powder and black pepper.

Nutrition Facts: Serving size: 1 cup, 1/4 of recipe. Calories 320; Total Fat 8 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 53 mg; Total Carbohydrate 56 g; Dietary Fiber 5 g; Protein 8 g

Source: What’s Cooking? USDA Mixing Bowl

© American Institute for Preventive Medicine

January 23, 2026
Do Detox Diets Work?

HEALTHY EATING

Detox or cleansing diets are a popular way to make a change and cut calories quickly. But, do they really work?

How do detox diets work?

Detox diets use a variety of techniques in an attempt to “cleanse” the body. These include:

* Fasting

* Juicing

* Herbs

* Supplements

* Colon cleanses such as enemas or laxatives

* Saunas

* Food restrictions

The idea is that these techniques cleanse and purify the body of toxins by encouraging increased elimination and digestive rest. Some diets even claim to remove toxins and metals from the bloodstream.

Is there evidence detox diets work?

Currently, there is no evidence that these methods to “detoxify” have any impact on human health. Your body already has ongoing processes to purify the blood and remove waste products. For example, your liver and digestive tract are two of the organ systems responsible for protecting you from harmful toxins.

While some people report feeling better or losing weight on a detox diet, this effect may be the result of removing unhealthy foods from the diet and cutting back on calories. You could likely achieve the same results by eating a healthier, balanced diet in general.

Are detox diets safe?

Some of these diets can be unsafe and use false advertising to promote their claims. Many products used in detoxes or cleanses are unregulated by the FDA and could potentially cause harmful side effects.

In addition, detox diets are often unbalanced, either by avoiding most foods or encouraging a high intake of specific foods or drinks. This could lead to problems with hydration or electrolyte balance, as well as cause digestive problems.

Other things to consider include any health conditions or medications you currently take. You should talk to your doctor before trying any type of detoxing or cleansing.

Are there alternatives to detoxing?

If you are interested in cleaning up your diet but want to avoid the quick fixes promised by detox diets, there are other great options. Improving your health is a lifelong journey. Small changes over time can make a big difference.

Consider these ideas:

* Cut out soda, juices, and other beverages, and let water be your drink of choice.

* Limit added sugars in your diet.

* Increase your intake of fruits and vegetables to at least 5 servings a day.

* Avoid late-night eating.

* Limit or remove alcohol from your diet.

© American Institute for Preventive Medicine

January 23, 2026
Get More Of These 4

HEALTHY EATING

The 2015-2020 Dietary Guidelines for Americans state that four nutrients are a “public health concern.” Many people are not getting enough:

* Calcium

* Fiber

* Potassium

* Vitamin D

Try these tips to get more:

1. Eat more vegetables, fruits and legumes. These foods are rich sources of fiber and potassium. High-fiber bran cereal and shredded wheat also pack a fiber punch.

2. Eat more yogurt and drink milk. Both are good sources of calcium, potassium and vitamin D. Avoid sweetened yogurt. Instead, buy plain yogurt and add fresh fruit.

3. Eat seafood that’s high in vitamin D. This includes salmon, trout, whitefish, herring and tuna. Pregnant and nursing women should ask a doctor how much seafood they can eat.

4. Consider healthy foods that have vitamin D added, like soy milk, orange juice, dairy products and cereals.

© American Institute for Preventive Medicine

January 23, 2026
Mindful Eating Can Boost Your Health

HEALTHY EATING

If you want to eat healthier without a strict diet, try mindful eating. Mindful eating is a way to fully focus on your food as you eat. When you eat mindfully, you may:

* Eat less

* Avoid eating when you’re bored or stressed

* Stop when you feel full

When you practice mindful eating, you eat more slowly. You’ll enjoy your food more without overeating.

How to do it

You don’t need any special equipment or classes to practice mindful eating. Take these steps at your next meal:

*Avoid distractions:Make your meals an event. Don’t eat while driving, working, watching TV or doing other activities.

*Ask yourself how you feel:Are you actually hungry? Or are you thirsty, bored, stressed or lonely?

*Leave some space:If you’re used to filling your plate, leave about a quarter of your plate empty for now. You can always go back for seconds if you are still truly hungry.

*Chew slowly:Take small bites. Put your fork, spoon and knife down between every bite.

*Enjoy:Experience the smell, taste and texture of your food with each bite.

*Watch the time:Wait at least 20 minutes before you get another helping. By then, your stomach may realize it’s full.

*Know when to stop:When you’re full, stop eating. You don’t need to clean your plate.

Sources: American Heart Association, Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
Baked Chicken Nuggets

HEALTHY EATING

Ingredients

* 1-1/2 pounds boneless, skinless chicken tenders

* 1 cup cornflakes

* 1 teaspoon paprika

* 1/2 teaspoon Italian herb seasoning

* 1/4 teaspoon garlic powder

* 1/4 teaspoon onion powder

Directions

1. Place cornflakes in a plastic bag and crush with a rolling pin.

2. Add seasonings to crushed cornflakes. Close bag tightly and shake until blended.

3. Add a few chicken tenders at a time to crumb mixture. Shake to coat evenly.

Conventional Oven

1. Preheat the oven to 400˚F. Lightly grease a cooking sheet.

2. Place chicken pieces on cooking sheet so they are not touching.

3. Bake until golden brown, about 12 to 14 minutes.

Microwave

1. Lightly grease an 8- by 12-inch baking dish.

2. Place chicken pieces on baking dish so they are not touching. Cover with parchment paper and cook on high for 6 to 8 minutes, rotating the chicken every 2 minutes.

Nutritional Information: Serves 4

Per serving: 175 calories, 8 g total fat, 2 g saturated fat, 127 mg sodium, 7 g carbohydrates, 1 g dietary fiber, 18 g protein.

© American Institute for Preventive Medicine

January 23, 2026
Slow Cooker Tips For Busy Days

HEALTHY EATING

A slow cooker can be a handy kitchen tool. It can help you get dinner on the table on busy nights. They don’t take a lot of prep time or expert cooking skills to use. Plus, they are less expensive than other cooking devices.

Here’s how to use a slow cooker to your advantage:

1.Set it up the night before.Add all your ingredients to the insert in the evening and put it in the refrigerator. The next morning, put the insert in the cooker, turn it on, and go! If it doesn’t have a removable insert, simply put the ingredients into a big bowl instead. Then transfer it into the cooker in the morning.

2.Check the temperature.Before serving any food, use a food thermometer to be sure it’s fully cooked.

3.Hands off.Don’t open a slow cooker lid during cooking. This releases a lot of heat, which can interfere with proper cooking.

4.Thaw meat in the fridge first.The low, slow cooking process may not get the meat hot enough for safety. Always thaw meats first by putting them in the refrigerator 24 to 48 hours before you cook them.

5.Layers matter.Tough, dense vegetables and starches like potatoes and winter squash can go on the very bottom of the cooker. They won’t get too soft or mushy. However, softer vegetables like spinach, broccoli and peas should not go on the bottom.

6.Add quick finishes.When it’s time for dinner, add some fresh herbs or flavors like lemon juice. Throw together a quick side dish, like microwaving some frozen vegetables. Or, cut up a fruit salad the night before and have it ready to go!

7.Use cheaper meats.You can buy tougher cuts of meat, which cost less. Then slow cook them for several hours and you’ll get tender results.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating 3

HEALTHY EATING

Bring on the barley

Recipe: Add barley to your diet

Recipe: Garden barely soup

© American Institute for Preventive Medicine

January 23, 2026