HealthyLife Articles

Category: Uncategorized

  • Cold Temps & Exercise: A Great Pair

    BE FIT

    Image of couple jogging in the winter.

    Has cold weather got you hiding under the blankets? Don’t let it turn you into a couch potato. Your body needs exercise year-round to be healthy. And, exercising in the cold can be enjoyable if you know how to prepare for it.

    Why cold weather workouts are cool

    Cold air can be refreshing! Stepping out into a chilly day may help you stay moving. There’s no sweltering heat or sticky humidity to slow you down. If fact, the lack of heat may help you work out a little longer and harder. You could burn even more calories and give your energy levels a boost.

    Getting out in the daylight can improve your mood. This can help you get through the long winter with good mental health. Your immune system will thank you, too. Just a few minutes a day of exercise may help you stave off colds and flu.

    How to work out when it’s cold

    Not sure what you should or shouldn’t do in the winter? Try these activities:

    *  Brisk walking or hiking

    *  Ice skating

    *  Sledding

    *  Cross-country skiing

    *  Snowshoeing

    Safety first

    Staying warm and dry is key during winter workouts. Hypothermia and frostbite are dangerous and are more likely to happen if you’re not properly dressed for the weather. These steps can help you avoid getting dangerously cold:

    *  Use a moisture-wicking fabric as the first layer against your skin. Never use cotton, as it traps moisture and will make you feel colder.

    *  The next layer should be a warm material, like fleece.

    *  The outside layer of clothing should be windproof to keep out moisture and chilly gusts.

    Don’t forget to drink plenty of water! Even if you don’t feel hot, your body needs hydration during exercise.

    Indoor workouts work, too

    If it’s simply too cold, icy or otherwise unsafe to exercise outdoors, you can still get off the couch and get healthier. Indoor workouts include:

    *  Going up and down stairs

    *  Dancing

    *  Vacuuming, mopping or other active housework

    *  Roller skating

    *  Yoga

    *  Workout classes at a local gym or community center

    People who have had a heart attack or stroke, or are at risk of either one, should ask their doctor about safe ways to exercise.

    Signs of hypothermia

    Hypothermia means the body temperature has dropped too low. Seek immediate care and/or go to an emergency room if hypothermia is suspected. Signs to look for include:

    *  Sudden clumsiness, lack of coordination

    *  Confusion

    *  Shivering

    *  Sleepiness

    *  Slurred speech

    *  Very cold feet or hands

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Fitting In Fitness When Life Is Busy

    BE FIT

    Image of two female friends walking outside in the winter.

    Regular exercise improves your physical and mental health in many ways. Despite its benefits, exercise can be hard to fit into a busy schedule. But no matter how busy your life is, there are ways to make physical activity a part of your routine. Try these small steps to work toward a more active life.

    *Focus on small chunks of time.Many people feel overwhelmed when they think about having to exercise for 30 to 60 minutes. But even 10 minutes of exercise has health benefits. Instead of surfing the web for 10 or 15 minutes, turn on some music and dance, climb the stairs or take a walk.

    *Schedule it in.Most people have at least a few minutes a day they could spend doing exercising instead of leisure activities. TV or Internet time are great examples of things you could cut back on to make time for physical activity. Put your exercise time in your calendar or set an alarm to remind you to get up and move.

    *Make it convenient.Try to find a gym that’s close to your home or work so you can stop by without going out of your way. Or, check out fitness DVDs from the library to use at home. If you make it easier to get started, it may be easier to stick with it.

    *Don’t forget about weekends.Use your days off to get in a few extra minutes of exercise. Instead of quick 10-minute walks, make it 30 minutes. Or, go to a park or walking trail and enjoy the scenery and the extra time for yourself. Go for a family exercise outing to help everyone get healthier!

    *Make the most of break time.Take just five to 10 minutes to walk around the building or up some stairs when you have a break from work.

    © American Institute for Preventive Medicine

  • Learn To Love Exercise

    BE FIT

    Image of gym shoes with laces shaped as a heart.

    We know exercise improves our health and well-being. So why do so many of us struggle to get and stay active?

    Maybe we need to look at exercise in a different way. Look at it as something you want to do for yourself and not as a chore or something you have to do. You can look forward to exercise, and even learn to love it, with these tips:

    *Think about who you are.If you are social, look into group classes and activities. “Home bodies” might enjoy using exercise DVDs or online programs in their living room. If you enjoy nature, use your neighborhood or local walking paths to get fresh air. Sports fans might like to join a softball or soccer team.

    *Branch out.Take a chance on a new activity such as dance classes, rock climbing or water aerobics. You may discover a new way to get exercise that is fun and exciting for you.

    *Be a kid again.If you loved basketball, skating or swimming as a child, who says you can’t do it now? Look for local adult clubs or gatherings that include your favorite childhood activities.

    *Add variety.Being bored with exercise will lower your motivation. Change things up, such as walking two days a week and an aerobics or swimming class on the weekend.

    *Find your rhythm.Your favorite music can help you enjoy a walk, jog or weight lifting session. Load your favorite upbeat songs on a music player or smartphone and take it along for your workout. Be careful not to turn it up too loud. You still need to hear what is going on around you. And, prolonged use of headphones at high volumes can cause hearing loss.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Sitting May Harm Your Health

    BE FIT

    Image of women climbing stairs for exercise.

    Exercise is great for mind and body. It can help reduce the risk of certain diseases, such as diabetes, heart disease, and some cancers. It can help prevent falls, strengthen muscles and bones, and even improve your mood.

    But even if you’re exercising regularly, there may be something else you need to do to improve your health: stop prolonged sitting. In fact, research suggests that people who spend too much time sitting, even if they exercise, may be harming their health. The American Academy of Family Physicians (AAFP) says frequent and regular sitting may increase the risk of certain diseases and even shorten a person’s lifespan.

    Today’s typical busy lifestyle means many people spend a lot of time in a chair. Whether it’s a long commute or a full day in front of a computer, all that sitting may be just as bad for your health as obesity.

    What you can do

    It’s not always easy to sit less if you have a job that requires it, or you spend a lot of time in the car every day. But there are some small changes that can help cut the time you spend sitting without taking too much time out of your day. The AAFP suggests:

    *  Take a quick break about every half hour during the day to stand or move around. The break can be as short as one to three minutes.

    *  Stand or do exercises while watching television.

    *  Start small and set yourself up for success. Try to reduce sitting by 15 minutes a day. Over time, increase your goal and aim to cut sitting time by two to three hours.

    © American Institute for Preventive Medicine

  • 3 “S”S To Get Fit During The Holidays

    BE FIT

    Jump roap shaped into a christmas tree with ornaments and fitness gear.

    Do you assume the holidays are too busy for exercise? Think the holidays are just about treats? Keep these three tips in mind and you could have a fit, healthy and happy holiday season!

    1.  Short bursts: Make your exercise bite-sized! Ten minutes of exercise here and there can be just as effective as 30 minutes at once. Try a quick walk first thing in the morning, at lunch and after work.

    2.  Stress relief: Is the holiday season too stressful? Exercise is one of the most effective ways to lower stress hormones in the body. Make time to move and you’ll feel great mentally and physically.

    3.  Savor it: Exercise doesn’t have to be a chore. Pick something you like, or play your favorite music while doing it. Make exercise your “me time.”

    Sources: National Institute of Diabetes and Digestive and Kidney Diseases, U.S. National Library of Medicine

    © American Institute for Preventive Medicine

  • Anytime Pizza

    HEALTHY EATING

    Image of pizza.

    Ingredients

    1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)

    1/2 cup pizza sauce

    1/2 cup mozzarella or cheddar cheese (low-fat, shredded)

    3 tablespoons green pepper (chopped)

    3 tablespoons mushrooms (fresh or canned, sliced)

    Vegetable toppings (other, optional)

    Italian seasoning (optional)

    Directions

    Toast the bread or English muffin until slightly brown. Top bread or muffin with pizza sauce, vegetables, and low-fat cheese. Sprinkle with Italian seasonings as desired. Return bread to toaster oven (or regular oven preheated to 350 degrees). Heat until cheese melts.

    Makes 2 servings: Per serving: 180 calories, 7 g total fat, 12 g protein, 21 g carbohydrates, 3 g fiber, 540 mg sodium.

    From the USDA What’s Cooking? Mixing Bowl, www.usda.gov/whatscooking

    © American Institute for Preventive Medicine

  • Cinnamon-Sprinkled French Toast

    HEALTHY EATING

    Image of cinnamon-sprinkled french toast.

    Try this toast with a tall glass of fat-free milk. Did you know that cinnamon is a sweet spice that comes from a tropical evergreen tree? You may add up to 1 teaspoon in this recipe if you like this unique spice.

    Ingredients:

    2 large eggs

    2 Tbsp nonfat milk

    1/2 tsp ground cinnamon, or to taste

    2 slices whole wheat bread

    1 tsp butter or margarine

    4 tsp light pancake syrup

    Add fresh strawberries and blueberries (optional)

    Directions

    Kids: Crack 2 eggs into flat-bottomed bowl. Thoroughly whisk in milk and cinnamon. Dip bread slices, one at a time, into egg mixture in bowl, wetting both sides. Re-dip, if necessary, until all the egg mixture is absorbed into the bread.

    Adults: Meanwhile, heat large, non-stick skillet over medium heat. Add butter. Place dipped bread slices in skillet. Cook for 2-1/2 to 3 minutes per side, or until both sides are golden brown.

    Kids: Drizzle each with syrup. Serve while warm.

    Makes 2 servings (1 slice). 190 calories, 19 g carbohydrates, 10 g protein, 8 g total fat, 3 g saturated fat, 215 mg cholesterol, 2 g dietary fiber, 250 mg sodium.

    © American Institute for Preventive Medicine

  • Eating Healthy At Summer Gatherings

    HEALTHY EATING

    Image of a group of friends eating at a pinic table.

    Eating and socializing go hand in hand. Throughout human history, people have gathered together to eat. Some research has shown that when people are in a group, they tend to eat larger meals and more calories. As a result, it can be hard to stick with your healthy eating plans when you’re at a social event such as a summer barbecue or special occasion.

    To help you stay on track, try these tips from the Academy of Nutrition and Dietetics:

    *Drink plenty of water.Your body needs water for nearly all of its functions. And if you’re dehydrated, the hunger and thirst cues can get confused. Drink water at gatherings, especially before your meals. You may end up feeling fuller and eating less.

    *Bring your own food.If you know you’ll have a hard time passing up the high-calorie treats, bring your own healthy dish to pass. Summer is the optimal time to share delicious, fresh fruits and vegetables that are in season.

    *Don’t deprive yourself.You can still have a small portion of your favorite summer treat. Just fill up on the healthier options first. This will satisfy most of your hunger and can help you control your portion sizes. Choose low-calorie, high-fiber foods like fruits, vegetables and beans before you go for the fried foods or desserts.

    © American Institute for Preventive Medicine

  • Grill Master

    HEALTHY EATING

    Close up image of a person grilling.

    Charring, burning, or grilling meat, poultry, and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage your genes and raise your risk for stomach and colorectal cancers, says The University of Texas MD Anderson Cancer Center. You can avoid HCAs:

    *  Use a marinade. Marinating meat in vinegar, lemon juice, and herbs such as mint, rosemary, tarragon, or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.

    *  Stick with fish. Fish contains less fat and cooks faster than meat and poultry.

    *  Lightly oil the grill. This keeps charred materials from sticking to your food.

    *  Pre-cook food. Cook meat, poultry, or fish in the microwave or oven for 2 to 5 minutes, then finish them on the grill.

    *  Lower the temperature. For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.

    *  Scrub the grill. Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.

    © American Institute for Preventive Medicine

  • How To Use Food To Boost Your Energy

    HEALTHY EATING

    Image of business man eating a salad and cracker at his desk.

    Do you hit an afternoon slump every day? Are you feeling drained despite getting enough sleep? Take a look at your food.

    In general, healthy foods like fruits, vegetables and whole grains will keep your energy levels higher than processed or junk foods. But there are some ways you can use those good foods to boost your energy even more:

    *Eat enough calories.Very strict diets can zap your energy if you’re not eating enough. Healthy weight loss should not exceed one to two pounds per week. If you’re losing much more than that, you may feel tired and could be skipping important nutrients. Women should eat at least 1,200 calories and men should eat at least 1,500 calories per day.

    *Avoid candy and sugary treats.These foods may give you a quick boost of energy, but your body will quickly process the sugar. Then, you’ll feel more tired than before.

    *Eat between meals.Many people find they need small snacks throughout the day to keep their energy up. Keep the snacks small and light, such as a small serving of nuts or fruit.

    *Drink water.Even mild dehydration can make you tired. Aim for eight glasses of water per day. You may need more if you’re exercising or sweating.

    *Don’t overeat during meals.Do you ever feel like taking a nap after a big lunch? Avoid this by eating a moderate sized meal, and stopping when you start to feel full.

    *Don’t rely on “energy bars.”Many of these bars contain as much sugar as a dessert, as well as processed ingredients. Instead, opt for food with protein, healthy fats and whole grains to keep you satisfied.

    Source: Harvard Medical School and Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine