HealthyLife Articles

Category: Uncategorized

If You Have A Cold, Should You Exercise?

BE FIT

Yes and no. Moderate exercise (30 minutes a day, on most, if not all, days of the week) actually lowers your risk for respiratory infections, said David C. Nieman from the American College of Sports Medicine. But prolonged, intense exercise, on the other hand, can weaken your immune system and allow viruses to gain a foothold and spread. If you’re already sick with a respiratory infection (common cold or flu), approach exercise cautiously during your illness. To help you decide whether to hit the gym or stay in bed, Dr. Nieman says this:

DOexercise moderately if your cold symptoms are confined to your head. If you’re dealing with a runny nose or sore throat, moderate exercise is okay. Intense exercise can be continued a few days after symptoms go away (in cases of the common cold).

DON’tsweat out your illness. Exercise during an illness does NOT help cure it.

DOstay in bed if your illness has spread beyond your head. Respiratory infections, fever, swollen glands, and extreme aches and pains all indicate that you should rest up, not work out.

DON’tjump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least 2 weeks of rest.

“In general, if your symptoms are from the neck up, go ahead and take a walk,” said Dr. Nieman. “But if you have a fever or general aches and pains, rest up and let your body get over the illness.”

© American Institute for Preventive Medicine

January 23, 2026
Set A Resolution That Works For You

BE FIT

“What’s your New Year’s resolution?” It’s a question many people hear – and ask – when Jan. 1 approaches. But, after a couple of weeks of hard work, life often interferes and that resolution gets forgotten.

But what if you could stick with that resolution this year? Try these tips from the American Diabetes Association:

*Be realistic.Rather than push yourself to do several major things, pick just one – such as walking.

*Be specific.For instance, write down how often you will work out (5 days a week for 30 minutes) or that you will eat fruit instead of sweets. Schedule it in your calendar so other things are less likely to interfere.

*Get back on track after setbacks.If you slip up, forgive yourself and start new tomorrow. Don’t abandon your healthy goals because of one mistake.

Good health is a great goal to work towards – at New Year’s or any time of the year.

© American Institute for Preventive Medicine

January 23, 2026
Walking Off The Midway Munchies

BE FIT

How far will you need to walk to burn off the calories of some of your favorite state fair foods? University of Nebraska Extension has it all calculated:

* Corn dog, large: 4.5 miles

* Cotton candy: 1.5 miles

* Fried candy bar on a stick: 4.5 miles

* Funnel cake, 6-inch diameter: 3 miles

* Soft drink, 32 oz.: 2.5 miles

* Sno-cone: 2.5 miles

* Soft pretzel: 3 miles

So wear comfortable shoes and plan to walk off what you eat. But be prudent. Choose a small soft drink or bring along bottled water. Save your calories for the splurges. Split a funnel cake among friends; share that fried candy bar so everyone gets a bite. Limit yourself to one treat.

© American Institute for Preventive Medicine

January 23, 2026
6 Reasons To Eat Oranges Daily

HEALTHY EATING

1. Vitamin C

One large orange gives you 130 percent of your daily need for vitamin C. This vitamin helps boost immunity and fight cancer.

2. Fiber

One sweet, juicy orange delivers 4 grams of fiber. Fiber helps with digestion and may help prevent heart disease and some cancers.

3. Minerals

Oranges also contain important minerals such as calcium, magnesium, copper, phosphorus and potassium. These minerals are important for immune health, nervous system and muscle function, and many other body processes.

4. B vitamins

Oranges contain several of the B vitamins, which help the body’s cells work properly and provide you with energy.

5. Calorie-Friendly

One orange is a lower calorie option to satisfy your craving for something sweet.

6. Phytochemicals

Oranges contain hundreds of these plant chemicals that support many metabolic functions in the body.

Sources: United States Department of Agriculture, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Chocolate Milk May Be The Best-Kept Secret

HEALTHY EATING

Chocolate milk may be the best-kept secret for making sure kids get the calcium they need every day. Contrary to popular myths, chocolate milk is nutrient-rich, adds only a few more calories and not much caffeine, and is kids’ number-one flavor pick. Kids have a limited time to build up their “bone bank.” The calcium in chocolate milk is one way to assure timely deposits, according to the National Dairy Council.

© American Institute for Preventive Medicine

January 23, 2026
Easy Ways To Cut Back On Sugar

HEALTHY EATING

Lowering your sugar intake doesn’t have to be a struggle. Here are some tips:

* Keep your favorite fresh fruits ready-to-eat in the fridge or at work. Reach for these when you have a sugar craving.

* Get candy and sweet treats out of the house. Avoid vending machines at work. Out of sight, out of mind.

* Be selective about treats. Allow yourself a slice of grandma’s pumpkin pie if you really want it. Just make it a small piece and an occasional treat, not an everyday habit.

* Drink water with lemon instead of soda, sports drinks, or juice. Or, make your own fruit water by putting your favorite fresh or frozen fruits in a large bottle, and fill the rest with ice water.

* Make a gradual change. Don’t try to cut out all sugar at once. Instead, try cutting a little here, and a little there, to get used to less of it.

* Decrease the sugar in recipes. When cooking or baking, try using about half the sugar you normally would. You may not notice a difference in taste.

© American Institute for Preventive Medicine

January 23, 2026
Gluten-Freecauliflower Pizza Crust

HEALTHY EATING

Be sure to double-check for hidden gluten on any packaged foods or seasonings you add!

Ingredients

1 cauliflower, stemmed and roughly chopped

1 tablespoon olive oil, plus more for drizzling

1 tablespoon minced onion

2 garlic cloves, peeled and minced

1 teaspoon dried oregano

2 tablespoons Parmesan cheese

1/4 cup shredded low-fat mozzarella cheese

2 egg whites

Directions

Preheat the oven to 375°F. In a food processor, add the cauliflower in sections and pulse 10 times until it has a rice-like consistency. Place into a dry, clean dishcloth, squeeze and wring out any water into the sink. Pour onto a parchment-lined baking sheet and drizzle with olive oil. Bake for 25 minutes, or until dry and lightly golden. Remove and cool. In a large mixing bowl, add cauliflower and remaining ingredients. Mix together until dough forms, then press mixture into two 8-inch circles on the parchment-lined baking sheet. Drizzle with olive oil, if desired. Turn oven up to 450°F and bake for 20 minutes.

To make a pizza, cover baked crust with 3 tablespoons pizza sauce, ¼ cup mozzarella cheese and chopped vegetables. Return to oven and bake 8 minutes, or until cheese is melted and toppings warm. Cut into 4 slices and enjoy.

Nutrition information for crust only: Serves 4. Calories 120; Total Fat 8 g; Saturated Fat 4 g; Sodium 185 mg; Total Carbohydrate 5 g; Dietary Fiber 5 g; Protein 11 g

Source: What’s Cooking? USDA Mixing Bowl

© American Institute for Preventive Medicine

January 23, 2026
How Much Calciumis Needed Each Day?

HEALTHY EATING

The Institute of Medicine’s recommended daily allowance (RDA) for calcium from food and supplements*:

* Ages 9-18 years, 1,300 mg

* Ages 19-50 years, 1,000 mg

* Ages 70+ years, 1200 mg

* Men 51-70 years, 1000 mg

* Women 51-70 years, 1200 mg

*To increase absorption from calcium supplements, take no more than 600 mg at a time. Follow your doctor’s advice for calcium supplements.

© American Institute for Preventive Medicine

January 23, 2026
No Yoke?

HEALTHY EATING

Adding eggs to a salad with a variety of raw vegetables is an effective method to improve the absorption of carotenoids. Those are fat-soluble nutrients that help reduce inflammation and oxidative stress, according to research from Purdue University. “Eating a salad with a variety of colorful vegetables provides several unique types of carotenoids, including beta-carotene, lutein, zeaxanthin, and lycopene,” said Wayne Campbell, a professor of nutrition science. “The lipid contained in whole eggs (including the yoke especially) enhances the absorption of all these carotenoids.”

This research is published in the American Journal of Clinical Nutrition.

FYI:

The 2010 Dietary Guidelines for Americans recommends limiting dietary cholesterol to no more than 300 mg a day. (A single egg has almost 200 mg.) The 2015 Dietary Guidelines, to be published later this year, will no longer restrict dietary cholesterol. Why? The 2015 Dietary Guidelines Advisory Committee’s found no evidence to show a strong enough link between consuming dietary cholesterol and blood cholesterol levels. As with all medical guidelines, discuss your particular needs with your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Sensational Six-Layer Dinner

HEALTHY EATING

Ingredients

2 potatoes (medium, sliced)

2 cups carrot (sliced)

1/4 teaspoon black pepper

1/2 cup onion (sliced)

1 pound ground beef (browned & drained)

1-1/2 cups green beans

1 can tomato soup

Directions

Lightly oil or spray baking dish with cooking spray. Layer ingredients in the order given. Cover. Bake at 350ºF for 45 minutes or until tender and thoroughly heated. Uncover and bake 15 more minutes. For variation, use peas or corn instead of green beans. Use your favorite cream soup instead of tomato soup.

Makes 6 servings: 260 calories, 6 g total fat, 25 g protein, 26 g carbs, 3 g fiber, 480 mg sodium*

*To reduce sodium content, use reduced-sodium canned soups.

From the US Department of Agriculture’s What’s Cooking Mixing Bowl.

© American Institute for Preventive Medicine

January 23, 2026