HealthyLife Articles

Tag: awareness

Self-Discovery: Hunger

Healthylife® Weigh

Part 6

* List the last meal or snack you ate. Write down everything you ate or drank.

* Was this a planned meal or snack? If no, what triggered you to have this meal or snack?

* How many hours had it been since you last ate?

* Did your meal or snack satisfy your hunger?

* Do you think this was physical or emotional hunger?

* List a situation that is an emotional eating trigger for you (e.g., boredom while watching TV or stress at work).

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Unhealthy Stress Responses

SUCCESS OVER STRESS

Do you ever wish you could erase the stress from your life? Although that’s not possible, there’s another option: change the way your body responds to stress. The American Heart Association recommends the following strategies for dealing with stress.

Change your self-talk.

Think about some of the thoughts that pop into your head when you’re stressed. There’s a good chance some of these thoughts are making your stress response worse. Thoughts like “I can’t do this” or “Everything is going wrong” can be replaced with positive thoughts that can calm your body and mind. Practice telling yourself, “I can handle this, one step at a time,” or “Everyone makes mistakes, and I can forgive myself.”

Adopt a healthy habit you enjoy.

Many people respond to stress by overeating or other unhealthy habits, such as drinking alcohol or using tobacco. Instead, try going for a walk, calling a friend, listening to your favorite music, or reading a good book or magazine. Try to do this healthy habit at least once a day for 15 minutes to keep stress levels under control.

Look into relaxation.

Relaxation is about more than just sitting down in front of the TV. True, deep relaxation involves exercises such as deep breathing, meditation, yoga, or tai chi. These can take some practice to learn how to do them, so look into community classes or one of the many meditation apps available.

When you change your body’s stress response, you’ll feel better and may possibly avoid some or all of the health problems stress can cause.

© American Institute for Preventive Medicine

January 23, 2026
Use Mindfulness At Work

WORK LIFE

With mindfulness-being focused and fully present in the here and now-you can replace multitasking habits with more directed practices to reduce stress and increase productivity,” said Dr. Romie Mushtaq, a neurologist with expertise in mind-body medicine. The result? You’ll be sharper, more efficient, and more creative.

To clear away distractions and live in the moment, Dr. Mushtaq offers these tips for practicing mindfulness in a multitasking business:

Focus on a single task for an allotted amount of time.

You might say, “For 15 minutes, I’m going to read through my emails, and then for one hour, I’m going to make my phone calls.” If your job comes with constant interruptions that demand your attention, take several deep breaths and then prioritize them. Resist the urge to answer the phone every time it rings-unless it’s your boss. If someone asks you to drop what you’re doing to help with a problem, it’s okay to say, “I’ll be finished with what I’m doing in 10 minutes, then I’m all yours.”

When you get “stuck” in a task, change your physical environment to stimulate your senses.

Sometimes we bounce from one task to another because we just don’t have the words to begin writing that strategic plan, or we’re staring at a problem and have no ideas for solutions. That’s the time to get up, take a walk outside and look at the flowers and the birds or turn on relaxing music. Offering your senses pleasant and different stimulation rewires your brain for relaxation and reduces the effects of stress hormones, which helps to unfreeze your creativity center.

Delegate!

We often have little control over the external stresses in our life, particularly on the job. Have compassion for yourself, and reach out for help. If you can assign a task to somebody else who’s capable of handling it, do so. If you need to ask a colleague to help you out, ask.

© American Institute for Preventive Medicine

January 23, 2026
3 Key Facts About Stress

SUCCESS OVER STRESS

With demanding jobs, caring for family, and worries about everyday events, many people feel stressed on a daily basis. Here are some things to remember:

1.You can’t avoid all stress, all the time.Although we’d like to live stress-free lives, it’s normal to deal with stress from time to time. Even the most relaxed person will likely deal with stress sometimes, and our bodies are equipped to deal with small amounts of it. Rather than worry about stress, learn how to cope with it when it does arise.

2.Stress doesn’t have to be a bad thing.A small amount of stress can help you be at your best, such as before a job interview or a speech. And, stress can help you out of dangerous situations. Adrenaline kicks in to help you survive in situations where you may need to flee. Your pulse speeds up, your brain kicks into high gear, and your muscles are ready to perform. This is known as the “fight or flight” response, and it can save your life.

3.When you’re stressed all the time, your health may suffer.Though some stress is part of life, feeling stressed too often can take its toll. If you’re dealing with high levels of stress every day, or the source of stress doesn’t go away, this may become “chronic” stress. Chronic stress puts you at a higher risk of health problems, such as heart disease, diabetes, immune system problems, and more.

Learn how to manage stress

Look into these healthy ways to manage stress in your life:

* Make time for exercise. Just 30 minutes a day of walking has been shown to improve mood and help people cope with stress.

* Recognize when you’re feeling stressed, and take action. If you feel stress, take a walk, try deep breathing exercises, or call a trusted family member or friend.

* Be open with your doctor. If stress is causing sleep problems, substance abuse issues, depression, anxiety, or other issues, tell your doctor. There are treatments available that can help you feel better.

* Step out of your comfort zone. Have never taken a yoga or tai chi class? A relaxing activity like this could be just what you need to cope with stress.

Source: National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
The Importance Of Portions: Size Matters

HEALTHY EATING

If it seems like food portions are bigger today than they were years ago, it’s not your imagination. Health experts say that food sizes – and obesity rates – have grown in the last 20 years. Focusing on healthy foods is important. But portion sizes are also an important factor to think about when you eat. Whether it’s a cookie or a plate of spaghetti, how much you eat is just as important as what you eat. After all, the total calories you consume each day can mean the difference between gaining weight and losing it.

Reality check: Portions are bigger today

Take a look at these food comparisons, and find out what you need to do to burn off those extra calories.

Bagel

20 years ago: 140 calories, 3-inch diameter

Today: 350 calories, 6-inch diameter

Calorie difference: 210 calories

You have to rake leaves for 50 minutes to burn the extra 210 calories. (Based on 130-pound person)

Cheeseburger

20 years ago: 330 calories

Today: 590 calories

Calorie difference: 260 calories

You have to lift weights for 1.5 hours to burn the extra 260 calories. (Based on 130-pound person)

Soda

20 years ago: 85 calories, 6.5 ounces

Today: 250 calories, 20 ounces

Calorie difference: 165 calories

You have to work in the garden for 35 minutes to burn 165 calories. (Based on 160-pound person)

Source: National Heart, Lung, and Blood Institute Obesity Education Initiative

© American Institute for Preventive Medicine

January 23, 2026
What Do You Do 100 Times A Day?

WELL-BEING

You check your smartphone 100 times a day, or spend 2 or more hours every day on a digital device, says The Vision Council. The result: digital eye strain.

Digital eye strain-experienced by a majority of American adults-is characterized as temporary physical discomfort such as redness, irritation or dry eyes, blurred vision, eye fatigue, back and neck pain, and headaches.

Several environmental factors can contribute to the condition, including the size of the text on screens, time spent at devices, posture, computer setup, existing vision issues, and the blue light emitted from digital screens and lighting.

Relieve digital eye strain this way:

* Remember the 20/20/20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.

* Build an optimal workspace to lessen stressors-this includes adjusting lighting, computer screen height, and your posture.

* Increase the text size on your devices to better define the content on your screen.

* Visit an eye care provider to learn more about computer eyewear and lens options that can help reduce symptoms of digital eye strain and improve vision

© American Institute for Preventive Medicine

January 23, 2026
4 Behaviors For A Healthy Wallet

FINANCIAL HEALTH

1. Make a budget and stick to it.

Many money experts will tell you that you need to know where your money is going each month. Creating a budget helps to see how much you spend on certain things and where you can cut back to save even more.

2. Check your credit report each year.

You are entitled to a free credit report once per year. This is an important step to help spot identity theft early. Your credit report can affect your mortgage rate and ability to get a loan.

3. Shop around for a good APR on your next loan.

The annual percentage rate (APR) on a loan is an important number. This is the total cost, including fees and interest, described as a yearly rate. The APR can vary widely between banks or lenders. It pays to take some extra time to find the best rate. Make sure you understand exactly what you will pay.

4. Put money away for an emergency fund.

Having an emergency fund offers peace of mind and protection from unexpected costs. Even a few dollars a week can add up, so save what you can.

Paycheck checkup

The Internal Revenue Service (IRS) says employees should look at their paycheck withholdings each year. Withholdings are taxes that are taken out of your paycheck.

It’s especially important to check your withholdings in 2018, the IRS says. The Tax Cuts and Jobs Act, signed in December 2017, may change how much you want withheld.

The IRS has a withholding calculator on their website at:apps.irs.gov/app/withholdingcalculator. This calculator can help you be sure that you aren’t having too much or too little tax withheld from your paychecks.

© American Institute for Preventive Medicine

January 23, 2026
Is Being A Perfectionist Stressing You Out?

SUCCESS OVER STRESS

Have others called you a “perfectionist”? Do you get worried or anxious about needing to be perfect all the time? Do you often set standards that are difficult or even impossible to meet?

Wanting to do things well can be good for you in your personal and work life. But sometimes, it gets taken to an extreme.

Although you may think this behavior is harmless, the American Psychological Association says it’s often not. An unhealthy level of perfectionism can cause depression, anxiety, eating disorders, and other mental health conditions. The key is to know whether your attitude is a healthy one or whether it’s causing you stress, says the Harvard Medical School.

Healthy perfectionism involves:

* Setting high standards that are achievable and make you feel good

* Doing things that you enjoy and that you do well

* Knowing your priorities and values, and spending your time on them

* Doing things that pay off for you in the end, rather than things that cost you too much time, energy and frustration

By contrast, unhealthy attitudes of perfectionism may include:

* Regularly setting goals that aren’t realistic for you

* Feeling overly competitive and that you have to win at everything

* Feeling that mistakes are a disaster and must never happen

* Trying to do something over and over that isn’t possible for you to do

If you find that you have unhealthy perfectionism and it’s interfering with your life, it may be time to speak with your doctor. Perfectionism can be a sign of a mental health issue that needs treatment from a professional counselor. Many people may also benefit from self-help or support groups, as well as stress management techniques. The National Institute of Mental Health has resources on its website that may help you get started. Visitwww.nimh.nih.gov.

© American Institute for Preventive Medicine

January 23, 2026
What Is A Serving Size, Anyway?

HEALTHY EATING

Even if you know you need to eat smaller portions, that’s only part of the battle. You’ll need to learn how to recognize serving sizes of foods so you can put the right amount on your plate each day. Here’s a list of food group servings to help:

Vegetables

Fresh, frozen or canned: 5 servings per day

Leafy greens: 1 cup

Cut-up vegetables: ½ cup

Cooked beans or peas: ½ cup

100% vegetable juice: ¼ cup

Fruits

Fresh, frozen, canned, or dried: 4 servings per day

Whole fruit: 1 medium fruit

Cut-up fruit: ½ cup

100% fruit juice: ¼ cup

Dried fruit: ¼ cup

Grains

6 servings per day

Bread: 1 slice (a 2-slice sandwich is 2 servings of grains)

Pasta or rice uncooked: 1 oz (⅛ cup)

Cooked rice, pasta, or cereal: ½ cup

Popcorn: 1 oz. (⅛ cup) uncooked

At least half should be whole grain and high in fiber.

Dairy

(or non-dairy milks with added calcium and vitamin D): 3 servings per day

1 cup milk or yogurt

1.5 oz. cheese (size varies depending on the type of cheese)

Meat & poultry

8 to 9 servings per week

3 oz. cooked meat or poultry, about the size of a deck of cards

1 egg or 2 egg whites

Choose lean meats with skin and fat removed.

Nuts, seeds, beans & legumes

5 servings per week

Nut butter: 1 Tbsp.

Nuts or seeds: 2 Tbsp.

Seafood/fish

2-3 servings a week

3 oz. cooked seafood, about the size of a checkbook

Choose fish that provides omega-3 fatty acids. Pregnant women should ask their doctors about safe types of fish to eat.

Fats & oils

3 servings per day

Vegetable oil, margarine, dressing: 1 Tbsp.

To help with portion sizes, you may wish to find out how many calories you should be eating. Use the National Institutes of Health Body Weight Planner atwww.supertracker.usda.gov. Keep this number in mind as you eat throughout the day.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
4 Ways To Help Others With Diabetes

MEDICAL NEWS

Diabetes affects millions of Americans. Although diabetes can be challenging, it can also be managed with proper health care.

People with diabetes often need to change the way they eat and may need to exercise more and make other lifestyle changes. These changes can be hard for many people. But support from family and friends can make these things easier for them.

If you have a loved one with diabetes, try supporting them with these tips.

1.Learn about diabetes.If you understand the disease, you’ll be able to better understand what they’re going through. Use reputable sources like government health websites and the American Diabetes Association.

2.Eat what they eat.Talk with your loved one about their diabetes eating plan, and buy foods they can eat. Avoid buying or eating foods that are “off limits” for them. This makes their diet easier and can also help improve your own health!

3.Try exercising together.Walks, swimming, bike rides and trips to the gym can be more enjoyable with another person. Be sure the exercises you choose are safe for both of you, and ask your doctor first if you have any health conditions.

4.Recognize signs of a problem.Get to know the signs and symptoms of blood sugar that is too high or too low (see sidebar on this page). You’ll be able to help your loved one get the help they need if this happens.

Recognize blood sugar problems

Signs of low blood sugar (hypoglycemia):

* Sudden mood changes or anger

* Feeling very tired, yawning

* Sweating or twitching

* Loss of coordination

* Inability to talk or think clearly

* Seizures

* Feeling faint or passing out

If you notice signs of low blood sugar, offer the person a piece of sugary candy and take them to the emergency room. Or call 911.

Signs of high blood sugar (hyperglycemia):

* Feeling very thirsty

* Extreme fatigue

* Blurred vision

* Having to urinate more than normal

If a person is having high blood sugar too often, they should call their doctor right away. It needs medical attention.

© American Institute for Preventive Medicine

January 23, 2026