HealthyLife Articles

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Find The Fun In Fitness

Fitness

Chances are if you enjoy the physical activities you do, you will do them more often.

* Do activities you had fun with in your youth. Did you like to swim? Play soccer? Hula hoop? Jump rope? Play hopscotch? Do these with your kids and grandkids. Do them on your own.

* Get fit with a friend or family member. Walk together. Take a yoga class together.

* Join a dance or other class or sports team. People count on you to show up.

* Take part in an awareness event, such as Susan G. Komen 3-Day for the Cure™!

* Walk the dog! If you don’t have one, walk with your neighbor when he or she walks the dog.

* Work outdoors doing activities you enjoy. Garden. Wash the car.

* Walk or pedal indoors while you watch your favorite TV show.

* For birthdays or special rewards, ask for gifts that will help make it fun for you to exercise, such as new workout clothes.

© American Institute for Preventive Medicine

January 23, 2026
Ready, Set, Goal

Fitness

Set short-term & long-term fitness goals.

If you haven’t exercised for years, the odds that you will run a marathon soon are against you. Not that you can’t do it, if you start training now. However, a better motivator might be to set short-term goals that allow you to build up strength and endurance to get what you ultimately want.

Ready

Just saying you want to exercise more isn’t enough. Be specific about how much exercise you want to do, how much time you plan to spend on it, and how you will measure your results.

Set

Set a specific long-term goal. For example, “Within six months, I want to compete in a 15-mile walk,” or “In three months, I will be able to walk for 60 minutes a day, six times a week.”

Next, set the short-term goals that will get you there. For example, walk 15 minutes a day, three times a week, for two weeks. Then increase your walking times and the number of days you walk until you reach your goal.

Goal

Before you know it, you’ll feel proud that you reached your short-term goal. And you’ll feel better and have more energy!

Use SMART tips for setting goals

* Specific – Know what, why, and how you are going to accomplish your goals.

* Measurable – What tools will you use to measure your successes? Inches lost? Better stamina?

* Attainable – Choose goals within your reach. Setting sights too high can become discouraging.

* Realistic – Do you have the skills, the ability and an OK from your doctor to reach these goals?

* Timely – Set a timeframe for each goal. Some you can achieve in two days. Others will take two weeks or two months.

Action Step

As you meet your short-term goals, reward yourself with anything that promotes your progress, such as a new pair of shoes.

© American Institute for Preventive Medicine

January 23, 2026
Working In Exercise While At Work

Fitness

Move more, even when you sit.

Chances are you don’t have one of those newfangled treadmill desks in your office. That shouldn’t stop you from adding exercise into your work schedule. If you get breaks, use them to march up and down the stairs or walk around the building a few times. Or, go into an empty conference room and pound out some pushups. While you probably won’t get enough of a workout for one day’s needs, short stints of exercise add up.

Don’t just stand there.

Waiting for the coffee to brew? Burst into a 60-second aerobic routine that includes side stepping or marching in place. Or, squat and stand as the copy machine spits out your papers. And, perhaps just to freak out co-workers, strike a warrior pose in the break room. See if you can hold it for a minute without talking (or laughing).

Do sitting-down-on-the-job exercises.

From a seated position, you can:

* Tighten your abs and buttocks with periodic squeezes.

* Push shoulder blades toward each other and hold to stretch your back.

* Stretch both arms over your head. Reach, reach, reach.

* Extend your legs in front of you and hold.

* Extend your legs, than draw your knees to your chest. Repeat and feel the burn in your abs.

* Turn your head to the left, torso to the right, hold. Repeat on the other side.

* Extend your arms straight out and move them slowly around in smaller to larger circles, forward then backward.

* Place both hands on your chair arms and slowly lift your bottom.

Action Step

Put a sticky note in your workspace that reminds you to stretch, bend, and move throughout your workday. Use exercise options offered to you at work.

© American Institute for Preventive Medicine

January 23, 2026
Cracking The Benefits Of Eggs

HEALTHY EATING

Very low sugar

For people who need to watch their sugar or carbohydrate intake, eggs can be a good option. A large egg contains less than a fifth of a gram of natural sugar.

Protein

A large egg contains about 6 grams of high-quality protein. Protein can help you feel fuller, longer. This is because it’s slower to digest than carbohydrates.

Protein is the building block for many important functions in the body. It helps build new skin, bones, muscles and blood.

Protein may also help you keep your energy levels up throughout the day.

Healthy fats

Eggs contain omega-3 fats. These fats help with brain function. Experts think omega-3 fats may also help improve heart health.

Eggs are low in saturated fat. Saturated fat is the type of fat linked to heart disease and other health problems. Most of the fat in eggs is found in the yolk.

Vitamins and minerals

Eggs contain a number of vitamins, including:

* Vitamin A, which is important for eye health

* Vitamin B12, which helps make red blood cells

* Folate, which can help prevent certain birth defects in pregnant women and is needed to make DNA in the body

* Vitamin D, which is important for bone health and immune system function

Eggs also contain minerals that the body needs, such as iron, selenium and iodine.

Enjoy eggs safely

Eggs should be cooked thoroughly before eating. Raw or undercooked eggs can have dangerous bacteria like salmonella. This can make a person very sick. But, cooking eggs until the yolks are firm helps avoid this risk. Eggs should also be kept in the refrigerator. Don’t use any eggs that are past the expiration date.

If you have any health conditions, ask your doctor before making changes to your diet.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Escape The Holiday Carbohydrate Trap

HEALTHY EATING

The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

*Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

*Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

*Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

*Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

© American Institute for Preventive Medicine

January 23, 2026
Make A Healthy, Filling Snack With Hummus

HEALTHY EATING

Hummus is a dip and spread that originated in the Middle East. But today, it’s popular in many parts of the world. It’s made with chickpeas, tahini (ground sesame seeds), garlic and spices.

Hummus is vegan, but even meat-eaters can enjoy this spread. Hummus is a good source of plant-based protein. It’s also high in fiber, B vitamins, magnesium and iron. And because it’s a great source of fiber, hummus helps keep you feeling fuller longer.

If you don’t like plain hummus, you can make it many different ways. Some people add garlic, black beans or red peppers. But you can sweeten it up with sweet potato, pumpkin or even dark chocolate!

Hummus is a healthy, satisfying dip that you can use in place of cheese and cream-based dips. Try it with tortilla strips, whole wheat crackers or on sandwiches.

Many stores carry pre-made hummus. If you want to make your own, here’s how:

Ingredients

* 2 cups garbanzo beans, cooked (chickpeas)

* 2 cloves garlic (minced)

* 1/4 cup lemon juice

* 1 tablespoon sesame tahini (sesame paste)

* 2 tablespoons olive oil

Directions

1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).

2. Add the garlic, lemon juice, tahini and oil. Mix well.

Nutrition Facts: 6 servings. Calories 157; Total fat 8 g; Saturated fat 1 g; Sodium 138 mg; Total fiber 5g; Protein 6 g; Carbohydrates 18 g.

Source: U.S. Department of Agriculture Choose My Plate

© American Institute for Preventive Medicine

January 23, 2026
Potassium: Why You Need It

HEALTHY EATING

Potassium is an important mineral that the body needs for various functions. But many people don’t get enough potassium in their diet. And people who take certain diuretic medicines may have low levels, too.

Why do I need potassium?

When potassium levels are low, a person may have:

* High blood pressure and stroke: Low potassium raises the risk of having high blood pressure, especially when a person eats high amounts of salt (sodium). High blood pressure is a major risk factor for heart attack and stroke.

* Kidney stones: Low potassium levels can take calcium out of the bones. This causes calcium to come out in the urine, which can lead to kidney stones. Kidney stones can be painful and sometimes require procedures or surgery to remove.

* Bone weakness: Potassium strengthens bones. Without it, bones may be weaker and more likely to break.

* Muscle weakness

* Heart rhythm problems, known as arrhythmias

Food sources of potassium

A healthy diet can help you get the right amount of potassium. These foods are good sources:

* Leafy greens, such as spinach and kale

* Vegetables like peas, cucumbers, squash and broccoli

* Root vegetables, such as potatoes, sweet potatoes and carrots

* Fruit from vines, such as raspberries, grapes and blackberries

* Citrus fruits, such as oranges and grapefruit

* Fruits, such as dried apricots, melon, raisins and bananas

* Legumes, such as beans and lentils

* Milk and yogurt

* Meats, poultry and fish

How much potassium you need

It’s usually best to get your potassium through a healthy diet. Don’t take potassium supplements unless your doctor recommends it. Most people need 2,600-3,400 milligrams (mg) of potassium every day.

People who have chronic kidney disease may need to lower their potassium intake. This is because the kidneys help get rid of excess potassium. Ask your doctor about your potassium intake if you have kidney disease.

Most people can get a proper balance of potassium and other minerals through their diet. Ask your doctor before making any major diet changes.

Sources: National Institutes of Health, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Savory Potato Salad

HEALTHY EATING

This version has all the flavor while being lower in fat and calories.

Ingredients

* 6 medium potatoes (about 2 pounds)

* 2 stalks celery, finely chopped

* 2 scallions, finely chopped

* ¼ cup red bell pepper, coarsely chopped

* ¼ cup green bell pepper, coarsely chopped

* 1 Tbsp onion, finely chopped

* 1 egg, hard boiled, chopped

* 6 Tbsp reduced-fat mayonnaise

* 1 tsp mustard

* ½ tsp salt

* ¼ tsp ground black pepper

* ¼ tsp dried dill weed

Directions

1. Wash potatoes, cut in half, and place in saucepan of cold water. Cook, covered, over medium heat for 25 to 30 minutes or until tender.

2. Drain and dice potatoes when cool.

3. Add vegetables and egg to potatoes and toss.

4. In a small bowl, blend the mayonnaise, mustard, salt, pepper and dill weed.

5. Pour dressing over potato mixture and stir gently to coat evenly.

6. Chill for at least 1 hour before serving.

Nutrition Facts: 10 servings, Calories 98; Total fat 2 g; Saturated fat 0 g; Sodium 212 mg; Total fiber 2 g; Protein 2 g; Carbohydrates 18 g.

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
What’s A Flexitarian Diet?

HEALTHY EATING

Flexitarian diet encourages mostly plant foods but allows animal products and meat occasionally.

A flexitarian diet may be right for you if you are working to decrease your meat intake and eat more plant foods.

How to eat flexitarian style

Here are some general guidelines of what flexitarian eating might look like:

* Plant foods are the center of every meal. Your primary foods should include:

– Vegetables

– Fruits

– Whole grains

– Oils, herbs, and spices

– Nuts and nut butter

– Plant proteins such as beans, legumes, and tofu

– Dairy products

– Eggs

* If meat is a big part of your diet, begin by making one to two meals a day meat-free.

* Over time, as you adapt to less meat, choose two to three days a week as meat-free days.

* Eventually, many flexitarians try to eat meat one or two days a week or less.

Potential benefits of flexitarian eating

Diets high in plant foods have been shown to improve health and decrease the risk of disease. Because a flexitarian diet is plant-based, it may provide many of the same benefits.

Studies that examined the benefits of a flexitarian diet found it may help you:

* Lose weight

* Reduce the risk of diabetes

* Lower blood pressure

© American Institute for Preventive Medicine

January 23, 2026
Home Equity Loans – Are They Safe?

FINANCIAL HEALTH

A home equity loan is a loan for a set amount of money. You get the loan by using equity, or value, in your home. Each month, you make payments on the loan to gradually pay it back.

There is some risk involved with home equity loans. If a person doesn’t make the payments, the lender can foreclose on their home. But they can be a good way to borrow extra money for home upgrades or other large expenses. Here’s what you need to know.

Choose a lender carefully

You can ask friends and family for recommendations. Then, look at what each one offers. Banks, credit unions and other lenders may all have different interest rates. They may also have different payment terms for the loan.

Ask questions

Your lender should explain the home equity loan to you. If you don’t understand something, ask. Make sure you know:

* The interest rate of the loan

* The monthly payment amount

* Annual percentage rate (APR), which includes fees and other charges

* Fees that may be charged for applying or closing on the loan

Get your credit score

When you apply for a loan, the lender will usually check your credit score. This is a number that tells the lender about your financial history. It includes things like how many accounts you have, late payment history and debt.

Your lender can tell you your credit score when they check it. You also have a right to see a free copy of your credit reports once each year. You can get your free report atannualcreditreport.com.

Shop around

You can talk with more than one lender before you choose one. If lenders know you are looking at other options, this can help you get the best deal.

Ask each lender for the lowest interest rates and fees. You can also ask them to beat the terms of another lender.

Read carefully

Before you sign, read the loan closing papers. They should match what you agreed to. Don’t sign if you’re not sure.

Source: Federal Trade Commission

© American Institute for Preventive Medicine

January 23, 2026