HealthyLife Articles

Category: Uncategorized

  • Improve Your Mood With Exercise

    BE FIT

    Image of older women walking on bridge along a lake.

    You probably know that exercise has many health benefits. It can reduce your risk of heart disease, type 2 diabetes, and even cancer. But, did you know it can also help your mental health?

    Studies have shown that regular exercise such as walking can improve your mood, according to the American Psychological Association. And it doesn’t take long to feel the effects. Within just a few minutes of starting that walk, many people report more positive mental health. It has also been shown to improve mild to moderate depression.

    If that’s not enough, the APA also says exercise can help people who have anxiety. Regular exercise can help your body calm the “fight-or-flight” feelings that occur when someone gets anxious or overly stressed. And, it can help combat everyday stress by releasing chemicals called endorphins. These effects also help you sleep better, which can help you feel better mentally.

    With all the benefits of exercise, get moving!

    © American Institute for Preventive Medicine

  • Shin Splints Can Sidetrack Your Running Routine

    BE FIT

    Image of women holding her shin.

    If shin splints are keeping you from making the most of your runs this spring, you’re not alone. Shin splints-pain in the front of the lower legs-is common among those who exercise regularly. This ailment especially affects runners.

    According to Dr. Matthew Silvis, associate professor of family medicine and orthopedics at Penn State Hershey, shin splints are among the most common complaints in spring for people back on the road or trail after a long winter.

    The term shin splints generally refers to pain and soreness along the shinbone, or tibia, the largest bone of the lower leg. The pain comes from overuse of the muscles and tendons around the bone. Added or unusual stress on and around the shinbone causes it to become inflamed and sore.

    If you’re already dealing with shin splints, icing the area can help. So can taking an over-the-counter anti-inflammatory medicine if needed for pain. Wait to return to your activity until you’re pain-free for 2 weeks.

    The fix

    Give the body time to adjust when changing an exercise routine. Doing too much too soon can bring on shin splints. If untreated, a more serious injury-stress fracture-can result. Stress fractures-tiny cracks in the bone-usually come from overuse. To avoid this:

    *  Gradually increase the amount or intensity of a workout to avoid too much stress on the legs.

    *  Follow a regular, gentle stretching routine that includes the calves. Keeping the muscles around the shinbone flexible can help prevent  shin splints.

    *  Wear well-fitting, supportive athletic shoes. And replace them every 300 to 500 miles.

    *  Balance running workouts with other training that isn’t as stressful on the legs. Examples are cycling, cross-training, and swimming.

    © American Institute for Preventive Medicine

  • Wallet-Friendly Workouts

    BE FIT

    Image of bike in the field.

    Finances are one of the biggest reasons people don’t join a gym. A monthly gym membership fee can take a big bite out of a budget, but that doesn’t mean you should throw in the towel on exercise.

    You can get all of the benefits of exercise at little to no cost with these tips:

    *  Use home items as workout tools. Instead of buying weights, use canned goods or fill used gallon jugs with water or sand.

    *  Put gravity to work for you. Many resistance exercises use only your body weight and gravity to help you get stronger. Think push-ups, squats, crunches, leg lifts, and arm raises.

    *  Use the stairs in your home for a step training workout. Or, use a low, sturdy step stool. Play music while stepping.

    *  Borrow fitness DVDs from your library, or look for used ones at garage sales.

    *  Utilize community resources. Some fitness centers, senior centers, and community programs offer free or low-cost fitness classes. Local hotels or schools may have a minimal fee to swim in the pool at select times. Walk a local walking path or step through a scenic park for fresh air and fitness.

    *  Consider used items. Many people will sell their used bikes, weight machines, treadmills, and other equipment at a fraction of the cost of a new item. Stop by local yard sales or look for local “yard sale” groups on social media.

    *  Try just shoes and an app. If you already have a smart phone, there are many free or low-cost fitness apps available to keep you motivated. Lace up your walking shoes and start tracking your progress with the app to keep you motivated and on track. YouTube also offers a variety of workout programs that allow you to exercise at home.

    © American Institute for Preventive Medicine

  • 7 Quick And Easy Breakfast Tips

    HEALTHY EATING

    Image of father and daughter having breakfast.

    A healthy breakfast is a must for kids. Skip it and your kids will be playing nutritional catch-up for the rest of the day, said Carole L. Adler, a dietitian at the Food and Drug Administration.

    When kids skip breakfast, they don’t get what they need to be at their best. “Growing bodies and developing brains need regular, healthy meals,” she said. According to the Academy of Nutrition and Dietetics, studies show that school children who eat breakfast perform better in the classroom.

    As with other meals, it’s a good idea for your kids (and you) to eat a healthy balance of fruits and vegetables, proteins, grains, and dairy-not just for breakfast but throughout the day.

    Here are Adler’s 7 quick and easy breakfast tips to ensure your children start their day off right.

    1.Breakfast doesn’t have to mean traditional breakfast foods.Anything goes. Even last night’s leftovers.

    2.Give kids foods they like.Put veggies on that left-over whole-grain pizza. Or make muffins with zucchini and carrots and spread with peanut butter with a glass of milk. Mix sugary cereal with a healthier nutrient-packed brand.

    3.Make healthy trade-offs.Nutritional balance is key. Not enough vegetables in the morning meal? Prepare extra carrot, celery, and broccoli sticks with a hummus dip as an afternoon snack.

    4.Take growth and activity levels into account.Adler says that having a breakfast that contains protein, fat, and carbohydrates helps children feel full and stay focused until lunch. Protein choices might include an egg, some nuts, a slice of deli meat or cheese, or a container of yogurt.

    5.Don’t take, “Mom, I don’t have time for breakfast” as an excuse.Make sure your kids grab a piece of fruit on the way out the door, and hand them a bag of nut-and-fruit trail mix or a whole-wheat tortilla spread with peanut butter or almond butter and a carton of milk.

    6.Prep the night before.Morning is a busy time for everyone-you included. So take ten minutes to think ahead and prep for breakfast the night before. Chop up fruit to layer in a yogurt parfait or add to cereal. Cut up vegetables for an omelet. Mix up muffin or whole-grain waffle batter, cover, and put in the fridge.

    7.Use the Nutrition Facts label and ingredient statement when you shop.

    Desk snacks.

    People who have snacks in or on the desk reported weighing 15.4 pounds more than those who don’t. Use an opaque candy dish with a lid and store candy in a drawer where it’s less visible and accessible, advises Cornell University researcher, Dr. Brian Wansink, author of Slim by Design. Or, keep dried fruit or unsalted nuts in your desk drawer.

    © American Institute for Preventive Medicine

  • Choosing Healthy Nut Butters

    HEALTHY EATING

    Image of 3 different nut butter spreads.

    For many years, people thought they should avoid fats to be healthy. But the Academy of Nutrition and Dietetics says eating the right kinds of fat is good for you, and may even be good for your heart.

    Nut butters can be a healthy way to get some of these fats. But with so many different types, how do you choose? Each offers different benefits, so try  eating a variety.

    *Peanut butter:This popular nut butter contains plenty of monounsaturated fat, which has been shown to help lower bad cholesterol. This can reduce your risk of heart disease and stroke.

    *Almond butter:Almonds are an excellent source of vitamin E, which is an important nutrient for your heart and immune system, according to the National Institutes of Health. It also contains an even higher amount of monounsaturated fat than peanut butter.

    *Walnut butter:Although this can be harder to find, some health food stores carry walnut butter. It contains a high amount of polyphenols, which help reduce the risk of heart disease. It also contains omega-3 fats, which reduce inflammation in the body. This is especially good for people with diseases like Crohn’s disease, multiple sclerosis and rheumatoid arthritis.

    Although nut butters are healthy, they are high in calories. Be careful about portion sizes and avoid eating too much. Choose nut butters that have no added sugar or salt listed in the ingredients.

    Source: American Heart Association; USDA National Nutrient Database

    © American Institute for Preventive Medicine

  • Eat Less Without Being Hungry

    HEALTHY EATING

    Image of fruits, vegetables, soup and a sandwich with the words "Healthy Eating".

    If you’re trying to lose weight, you may already know that you need to cut calories. If you consume more calories than your body needs, it stores those extra calories as fat. To lose weight, you actually have to eat fewer calories than your body needs.

    But cutting calories isn’t always easy. Many people don’t stick with diets because of one main reason: hunger. The body’s hunger signals are nearly impossible to ignore. Your stomach growls, you feel tired, and you can’t concentrate. Over time, your hunger becomes harder to fight, and you may give up on your diet or overeat.

    It doesn’t have to be this way. You can eat enough food to stay satisfied while still cutting calories. Experts say it’s the amount and types of food you eat, not the number of calories that fills you up. The key is to choose “low-energy-dense foods,” or foods low in calories that can still satisfy your hunger, according to the CDC. In general, these types of foods have lots of water content, high fiber, and/or very little fat.

    Some of the best low-energy-dense foods include:

    *  Fresh fruits and vegetables

    *  Beans and legumes

    *  Low-fat or fat-free dairy foods

    *  Broth-based soups (not cream-based ones)

    *  Whole grains (look for whole grains and fiber on the food label)

    Think about a side-by-side comparison of low- versus high-energy-dense foods. One cup of french fries has 168 calories. But, one cup of salad with a tablespoon of low-calorie dressing has only 30 calories. You’ve just eaten the same amount of food, and slashed your calorie intake by more than 80 percent.

    It’s also a good idea to keep track of what you eat each day, so you have a clear picture of how many calories you’re consuming. The ChooseMyPlate website atwww.choosemyplate.govhas resources to help you focus on eating the right foods and making gradual, realistic changes to your diet for better health. No crash diets or hunger pangs are needed!

    © American Institute for Preventive Medicine

  • Go With The Grain

    HEALTHY EATING

    Image of different grains.

    With one look down the grocery store aisle or a quick glance at a restaurant menu, it’s clear that whole-grain options are popping up everywhere. From quinoa to buckwheat and farro to freekeh, the number of grain possibilities is growing, leaving home cooks and diners puzzled by how to choose the right one and know how to prepare it.

    Not only do whole grains provide an array of health benefits, they can also be an excellent base for hearty dishes that taste great and are remarkably filling. Whether featured in a salad, formed into a patty as a vegetarian burger option, warmed up for breakfast, or used as the base of a thick stew, grains are extremely versatile and can be enjoyed as part of breakfast, lunch, dinner or dessert.

    Although cooking with grains can seem like a daunting task, the chef instructors at Le Cordon Bleu encourage home cooks to soak their long-cooking grains, whether for a few hours or overnight, to minimize the cooking time. This also ensures that any resin left on the grain that can cause a bitter taste will get washed off.

    They also suggest these cooking tips:

    *  Whole-grain options can be customized for each meal of the day. Make a big batch of steel-cut oats on Sunday evening and eat it for breakfast throughout the week. Add quinoa to lunchtime salads-add the dressing in advance so the grain fully absorbs the flavors of the dish. For dinner, add wheat berries or barley to soups for a hearty, filling meal.

    *  Resist the urge to stir grains as they are cooking. Stirring causes whole grains, especially rice, to become sticky and clump together, making it difficult to prepare a fluffy, flavorful dish.

    *  After they are cooked, whole grains stay fresh for several days in the refrigerator. You can cook a large pot of brown rice or quinoa at the beginning of the week and use it in dishes throughout the week to save cooking time.

    © American Institute for Preventive Medicine

  • How Sweet It Is

    HEALTHY EATING

    Image of different types of sweeteners.

    Is sugar really bad for us? How about artificial or low-calorie sweeteners?

    Our bodies need one type of sugar, called glucose, to survive. “Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body,” said Dr. Kristina Rother, pediatrician with the National Institute on Health and expert on sweeteners.

    But there’s no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats. Some sugars are found naturally in foods such as fruits, vegetables, and milk.

    Much of the sugar we eat isn’t found naturally in food but is added during processing or preparation.

    Although sugar itself isn’t bad, said Dr. Rother, “Sugar has a bad reputation that’s mostly deserved because we consume too much of it. It’s now in just about every food we eat.”

    You can cut down on added sugars. NIH in Health offers these suggestions:

    *  Choose water, fat-free milk, or unsweetened tea or coffee instead of sodas, sports drinks, energy drinks, and fruit drinks.

    *  Reduce sugar in recipes. If a recipe says 1 cup, use 2/3 cup.

    *  To enhance flavor, add vanilla, cinnamon, or nutmeg.

    *  Eat fresh, canned, frozen, and dried fruits without added sugar. Choose fruits canned in their own juice rather than in syrup.

    *  Use fruits to top foods like cereal and pancakes rather than sugars, syrups, or other sweet toppings.

    *  Read the ingredients list to pick food with little or no added sugar.

    © American Institute for Preventive Medicine

  • Non-Dairy Calcium-Rich Foods

    HEALTHY EATING

    Image of almond milk.

    Even if you can’t eat dairy, there are plenty of foods that can help you meet your recommended daily calcium intake.

    *  Calcium-fortified soy and almond milk

    *  Tofu

    *  Calcium-fortified orange juice

    *  Sardines

    *  Edamame

    *  Kale, collard greens, broccoli

    *  Figs

    *  White beans

    *  Okra

    © American Institute for Preventive Medicine

  • Shake Salt

    HEALTHY EATING

    Image of nutrition label.

    About 75% of the total sodium (salt) you get in your diet comes from sodium already in packaged and restaurant foods, not from the salt shaker, said an FDA deputy commissioner. That makes it very difficult for you to reduce your sodium intake because the foods you have available to you in the marketplace already have high levels in them.

    So what can you do? The FDA offers some advice:

    *  When shopping for food, read food labels and choose foods that are lower in sodium.

    *  Foods providing 5% (Percent Daily Value or %DV on the label) are considered low. And 20%DV is considered high (avoid these foods).

    *  The CDC identified 10 surprising foods as the greatest sources of sodium: breads and rolls; luncheon meat, such as deli ham or turkey; pizza; poultry, fresh and processed, much of the raw chicken bought from a store has been injected with a sodium solution; soups; cheeseburgers and other sandwiches; cheese, natural and processed; pasta dishes; meat dishes, such as meat loaf with gravy; and savory snack foods, such as potato chips, pretzels, and popcorn.

    © American Institute for Preventive Medicine