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  • Tv & Healthy Eating Don’t Mix

    HEALTHY EATING

    Family eating around the kitchen table.

    Your TV could be changing your eating habits – and not for the better. You may not realize that this common device can change what you put on your plate.

    How does TV change our eating habits?

    Two reasons TV and screens can interfere with a healthy diet:

    *  When we watch TV, we see commercials. Many commercials advertise unhealthy, processed or high-sugar foods. Kids and adults alike can be influenced by these commercials. They can make you crave or purchase foods you would not normally eat.

    *  When you watch TV or another screen while eating, you might not realize how much you’re eating. TV takes your mind off your food so you don’t taste, smell or experience it as much. It makes food less satisfying and you can lose track of how much you are eating.

    How to start better habits

    You can avoid getting into a “TV trap” with your eating habits. Here’s how:

    *  Don’t watch TV while eating. Agree as a family not to use electronic devices during meals or snacks.

    *  Keep healthy snacks handy. Replace chips and crackers with crunchy vegetables. Or if you crave sweets, try fresh fruit instead of cookies.

    *  Keep yourself busy while watching TV. Try using therapy dough or other sensory activities during TV time. This may help you get out of the habit of using your hands to reach for snack foods.

    *  Try to eat together as a family regularly.

    *  Minimize commercials. Watch shows on platforms that have no commercials. Or skip through commercials if you can.

    *  Learn about healthy foods as a family. Try growing a garden or visiting a farmer’s market. When you see an unhealthy food advertised on TV, talk about healthier options.

    *  Be a good role model. Show your kids that you can sit and enjoy meals and snacks without screens.

    © American Institute for Preventive Medicine

  • Turmeric

    HEALTHY EATING

    Small bowl filled with turmeric spice.

    Turmeric is a member of the ginger family and widely grown in India. Its color comes from curcumin, the major active compound in turmeric.

    Using Turmeric In Cooking

    The savory, earthy flavor of turmeric can add depth to many dishes. Experiment with adding it to some of the foods you commonly eat. You might be surprised how well it complements dishes you already love.

    Here are some foods that are delicious when flavored with turmeric:

    *  Rice

    *  Eggs

    *  Smoothies

    *  Soups and stews

    *  Vegetable dishes

    *  And, of course, curry

    Whenever you use turmeric, add a bit of pepper as well. Pepper contains a compound called piperine, which enhances the absorption of the curcumin in turmeric.

    © American Institute for Preventive Medicine

  • Tooth-Brushing Truth

    WELL-BEING

    Toothburshs, toothpaste, floss and mouthwash.

    Clean teeth are healthy teeth.

    Change your toothbrush with the seasons.

    Don’t wait until your 6-month dentist visit to get a new toothbrush. You should change your brush every 3 months, or sooner if it starts to fray.

    You’re probably using too much toothpaste.

    Adults and children over 3 years of age only need a pea-sized amount of fluoride toothpaste. For children younger than 3, the toothpaste should be the size of a grain of rice.

    Don’t scrub so hard.

    Choose a soft-bristled brush and don’t overdo it. Brush hard enough to clean the film off your teeth, but be gentle.

    Power brushes can give you a hand.

    Manual brushes clean well, but power brushes have their place, too. If you have trouble brushing on your own or tend to have a lot of plaque, try a power brush.

    © American Institute for Preventive Medicine

  • Too Tired To Exercise?

    BE FIT

    Man standing by a body of water drinking out of a water bottle.

    Let’s face it: exercise takes some energy. And after work and other life responsibilities, many people are tired. This makes it hard to get up and start moving. But there are some ways to “trick” your body into thinking it has more energy, so you might have just enough to go for that walk or stop by the gym for a class. Here’s how to do it.

    Hydrate early

    Don’t wait until an hour or two before exercise to start drinking water. Do it at the start of the day, and continue all day long. Then, when it’s time to exercise, you won’t have to worry about dehydration and that sluggish feeling.

    Eat healthy carbs

    Carbs don’t have to be the enemy. Eat plenty of fruits, vegetables and whole grains. These give you energy right away, so try eating them about an hour before exercise.

    Don’t sit too long

    When you can, get up and stand or walk – even for a few minutes. Sitting all day can make you feel drained.

    Deep breaths

    A quick break for deep breathing or meditation can relieve stress and give you a mood boost. It also helps send more oxygen to your muscles and organs. This can help you feel refreshed and ready for the rest of your day.

    Plan for it

    If you can, go straight to the gym after work instead of stopping at home. Or schedule your exercise time – even just 30 minutes – in your calendar with a reminder to prompt you.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Tips To Quit Smoking

    WELL-BEING

    Cigarette broken in half.

    If you’re ready to quit, here are some ways to take the first steps.

    Make a plan

    Going cold turkey is rarely successful. Instead, put together a plan that anticipates obstacles and brainstorm solutions.

    Practice quitting

    Go longer between smokes and try techniques to get through cravings. Find what works and what doesn’t.

    Talk to a healthcare professional

    They may have resources such as helpful tips, referrals, and medications. Working with a counselor increases your chance of success.

    Find a safe substitute

    Keep your mouth and hands busy with something else. Toothpicks, straws, or cinnamon sticks are safe substitutes.

    Be active

    Quitting smoking can leave you feeling jittery and irritable. Plan activities that get your body moving to release your jitters.

    Stay busy

    Plan activities or gatherings with non-smoking friends to keep you distracted in the early days of quitting.

    © American Institute for Preventive Medicine

  • Tips For Joining A Gym

    BE FIT

    Older adults using dumb bells in fitness class.

    A gym can be a great option if you like to work out indoors, but out of your house. And they can help you beat boredom if they offer classes and a variety of equipment. Before you join a gym, keep these things in mind:

    Ask the right questions

    The gym staff should allow people to visit and check it out before signing a contract. See if the equipment is clean and well-maintained. You should also ask:

    *  Do you have a membership limit? If they allow unlimited members, the gym could get very crowded at peak times. This could mean waiting in line to use equipment or full classes.

    *  Do classes cost extra? Some gyms include classes. Others charge a fee.

    *  Who are your instructors? Ask if the gym staff, teachers and trainers have fitness backgrounds.

    Pricing it out

    Many gyms have you sign a monthly or yearly contract. Think about how many times per week you will go to the gym. Then divide it up and see how much you will pay each time you work out.

    Find out if you are locked into a long-term contract. What is their cancellation policy?

    Good health is worth the cost of the gym – but only if you use it!

    YMCAs  often have discounted programs for seniors that may be covered as a Medicare benefit at no cost.

    Check out reviews

    Before signing up, search reviews of the gym on the Internet. See what others have to say about the gym’s staff, facilities and equipment.

    This is a good way to get some insider information before you move forward. And don’t let them pressure you into joining before you’re ready. Tell them, “I need to think about it” if you’re not sure yet. Then sleep on it for a day or two and check reviews – before you decide.

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine

  • Tips For Intermittent Fasting

    HEALTHY EATING

    Clock sitting on top of a white plate.

    If you have a health condition, talk to a doctor before trying any diet.

    Intermittent fasting isn’t safe for everyone. People who have diabetes could have dangerous blood sugar crashes if they go too long without eating. If you take medications, the timing of your meals may be important, too.

    Focus on healthy foods

    Intermittent fasting plans focus on when you eat, not what you eat. But, this doesn’t mean you should eat lots of junk food when you’re following this diet approach.

    Sugary, processed foods will likely make you feel even more hungry not long after you eat them. Also, they won’t give you the nutrients your body needs.

    To help you feel full and cut calories, focus on plenty of high fiber, vegetables, fruits, whole grains, and lean protein.

    Stay hydrated

    Hydration is very important when you’re fasting. Make sure you drink plenty of water. Some people may need electrolyte drinks. Ask your doctor about why these types of fluids may be recommended.

    Dehydration can make you more hungry and is not healthy for you. Severe dehydration is life-threatening. Make sure you have water with you at all times and drink plenty of other fluids. Avoid caffeinated drinks like coffee, because they can make you jittery and could make dehydration worse.

    Start small

    Fasting can be difficult when you’re not used to it. Think about a healthy way you could do a mini fast each day. For instance, start by not eating anything after dinner each night. You might fast from   7 p.m. to 6 a.m.

    This is a way to allow your digestive system to rest and to burn some extra calories at night. When we don’t eat for several hours, the fat cells can get rid of some of their stored energy. Plus, because you’re not snacking after dinner, you’ll probably cut some calories from your daily intake.

    If this method works for you, try making the fast a little longer. Work your way up to the 8-hour window, or whatever timeframe works best for you.

    © American Institute for Preventive Medicine

  • Tips For Filing Taxes

    FINANCIAL HEALTH

    Image of paper work for taxes.

    April 15 is Tax Day. Everyone must file their taxes by this day or file for an extension. Don’t get overwhelmed. These tips can help you get started.

    Get all your papers together

    You’ll need all your income records. This may include a W-2 from each employer, a 1099 for other income you made, and records of any other revenue even if you don’t have a form. You’ll also need all the paperwork that supports your tax deductions. Try to gather all these papers early so you have more time to get them in order before you file your taxes.

    Check IRS.gov

    The IRS website has help for people filing their taxes. There are FAQ’s, forms you may need, and helpful interactive tools.

    Double check

    If there’s a mistake on your taxes, your refund may be delayed. Double check social security numbers. The IRS says this is one of the most common mistakes.

    If you owe taxes, but can’t pay it all right now, don’t panic. Go toIRS.gov/payments. You may be able to set up a payment plan or ask the IRS to delay tax collection.

    © American Institute for Preventive Medicine

  • Tips For Exercise After Knee Replacement

    BE FIT

    Three older women doing water exercises.

    After a knee replacement, you may want to get back on your feet. Follow these tips when you’re ready to exercise again:

    *  Ask your doctor before you try any new exercise.

    *  Continue to do the exercises your doctor or physical therapist prescribed.

    *  Consider swimming, biking and walking, as they’re easy on the knees.

    *  Limit or avoid high-impact exercise like running, skiing or racquetball.

    Source: American Academy of Orthopaedic Surgeons

    © American Institute for Preventive Medicine