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Pick Healthy Proteins

HEALTHY EATING

Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.

How Much You Need Each Day?

The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.

Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.

What Kinds of Proteins?

Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:

* Poultry

* Seafood

* Lentils

* Beans

* Nuts

* Soy

* Eggs

* Seeds

These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

© American Institute for Preventive Medicine

January 23, 2026
12 Ways To Develop A Trusting Heart

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

Recent studies have shown that heart disease is more prevalent in someone who has a hostile or cynical personality. Here are one dozen ways to free yourself from the grips of hostility and cynicism.

1. Confide in someone else.

Let them know that you recognize your problem with hostility. Ask for their support in your effort to change.

2. Catch yourself having mistrustful thoughts.

Keep track of how often you mutter cynically about something. Look for a pattern in these thoughts.

3. Eliminate those thoughts.

Yell “stop” when one of these mistrustful thoughts appears or imagine the word “stop.” This can short circuit any thought that you’d rather not have.

4. Laugh at yourself.

Humor can defuse anger. Make sure, however, that the humor does not come at someone else’s expense. That’s not humor, that’s ridicule.

5. Talk yourself out of a blow up.

Try simple reasoning. If you feel a “slow burn” beginning, cut it short. Try saying something like this: “Okay, you hothead, what’s going to upset you this time? Nothing, because you’re going to lighten up and not take things so personally!”

6. Get someone else’s point of view.

Look at the situation through another’s eyes. This new vision should dissipate some anger because it’s difficult to empathize and be mad at the same time!

7. Learn to relax.

Do some deep, natural breathing to relieve some built up muscle tension. Look out the window at something soothing. Imagine a restful scene.

8. Practice being a good listener.

You may even have to force yourself to keep your mouth shut. It sends an important message to others that you care about what they have to say.

9. Seek and ye shall find.

Opportunities are everywhere to practice showing trust.

10. Forgive people who have made you mad.

Let go of the resentment. It’ll feel like a heavy weight has been lifted from your shoulders. Forgive and forget.

11. Avoid people who are hostile and cynical.

If you must interact with them, note what features of their behavior you’d want to avoid duplicating yourself.

12. Imagine that this is your last day on earth.

Ask yourself, do you still want to waste your time being angry, cynical, or hostile? Probably not. Forget those trivialities of life that used to irritate you. Count your blessings and see all the good things that surround you.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Daily Hassles And Uplifts

Systematic Stress Management Program

Step 1: Understanding Stress Section

Introduction

Common Symptoms of Distress

Life Events Questionnaire

Types of Stressors

Daily Hassles and Uplifts

Identification of Stressors

It’s not just the major life events that influence stress levels. Daily hassles and uplifts influence people’s stress load too. Those minor annoyances that happen daily can add up to become a big part of your stress load. Compare the responses of the three groups surveyed below. Print the download and list your own hassles and uplifts. Focus on your uplifts to reduce stress.

A Group of Middle-Aged Men and Women

Hassles:

1. Concern about weight

2. Health of family member

3. Rising prices of common goods

Uplifts:

1. Relating well with spouse or lover

2. Relating well with friends

3. Completing a task

Group of College Students

Hassles:

1. Anxiety over wasting time

2. Meeting high standards

3. Being lonely

Uplifts:

1. Having fun

2. Laughing

3. Entertainment

A Group of Health Professionals

Hassles:

1. Career pressures and anxieties

2. Too much to do, not enough time

3. Trouble relaxing

Uplifts:

1. Relating well with spouse or lover

2. Relating well with friends

3. Completing a task

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Reducing Time Urgency

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

The problem of time urgency can also be managed. Below are recommendations that will reduce the stress and “hurry sickness” that many Type A behaviors produce. Check off each as they are practiced. Follow all six steps.

Step 1 – Become More Aware of Your Time Urgency

* Review theSelf-Inventory.

* Ask a friend or relative for feedback.

* Inform those close to you of your efforts to change.

* Review the causes of your time urgency.

Step 2 – Allot More Time to Activities

* Get up 20 minutes earlier.

* Be realistic about your time frames.

* Prioritize tasks and realize that some will go unfinished.

* Interject periods of relaxation throughout the day.

Step 3 – Practice Being Slow

* Take a toddler for a walk – at their pace.

* Record a conversation, then listen to the speed of your speech.

* While eating, place utensils down between bites. Chew food thoroughly.

* Notice all the details or characteristics of some situation.

* Do not wear a watch for a day.

* Practice patience while waiting in the longest line at a supermarket.

* Read a magazine while waiting in a line.

* Visit a park or museum.

* Refrain from interrupting someone doing an activity slower than you might do it.

Step 4 – Listen to Others

* Before you speak, ask yourself if you have something meaningful to say. Are you talking just to talk?

* Ask someone else what they did today.

* Listen to someone without a single interruption.

* Take a deep breath each time you are about to interrupt or finish a sentence for others.

Step 5 – Relax Your Driving Style

* Wait an additional one-half hour before leaving work to avoid rush hour traffic. Spend this time relaxing or planning.

* Do not pass slower cars.

* Do not go through yellow lights.

* Listen to relaxing music on a cassette tape while driving.

* Do not honk your horn except in an emergency.

* Drive in the slow lane.

Step 6 – Reduce Multiple Thoughts and Activities

* Do absolutely nothing but listen to music for 15 – 20 minutes.

* Do one task at a time.

* Ask someone to remind you if you try to do two or more things at once.

* Delegate activities.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Manage Job Stress

Work Life

Job stress causes a worker to feel overly taxed both mentally and physically. It affects both workers and employers.

What Causes Job Stress?

* Too much work to do. Conflicting expectations.

* Lack of support from co-workers and bosses.

* Crowded, noisy, unsafe work conditions. Infrequent rest breaks.

* Rapid changes for which workers are not prepared. Job insecurity.

If not dealt with, job stress can lead to health problems.

Signs & Symptoms of Job Stress

* Hard time concentrating. Headache.

* Sleep problems. Stomach problems.

* Short temper.

* Job dissatisfaction. Low morale.

* Increase in being late for work or not going to work.

Ways to Manage Job Stress

* Schedule your time and tasks to be done. Use a calendar, planner, “TO DO” lists, etc. Rank order tasks. Break tasks down into steps. Check off items that are done.

* Organize your work space to make it easier to find things. Get rid of items and e-mails that you don’t need.

* Ask for help from your boss and co-workers, as needed. Ask your boss for the order in which your job tasks need to be done.

* Take breaks. Get enough sleep.

* Leave work at work. Try not to take work home. If this is not possible, take as little work home as you need to.

* Plan for and take vacations that give you a rest from work.

* Relax as much as you can.

Resources

National Institute for Occupational Safety and Health (NIOSH)

800.CDC.INFO (232.4636)

www.cdc.gov/niosh

Occupational Safety and Health Administration (OSHA)

800.321.OSHA (321.6742)

www.osha.gov

© American Institute for Preventive Medicine

January 23, 2026
Plant-Forward Eating

HEALTHY EATING

A plant-forward style of eating is one that features plant foods as the star of most meals. Animal foods such as meat and dairy may be included but are not the main focus. There are many ways to be plant-forward and improve the health of your diet.

How it works

Plant-forward eating is less of a diet prescription and more of a healthy food mindset.

Each meal begins with the question: “what plants can I add to my plate?” Animal products should be a secondary consideration and eaten in small amounts.

A plant-forward diet focuses on:

* Whole grains such as brown rice, quinoa, amaranth, bulger, whole wheat, millet, and oatmeal

* Plant proteins such as nuts, nut butter, seeds, soy, beans, peas, and lentils

* A variety of vegetables of every color

* Whole fruits

* Quality plant fats such as olive oil, avocados, canola oil, and nuts

Benefits

Plant-forward eating has many benefits to physical health. Diets high in plant foods are linked to improved health and a lower risk of disease. Eating less meat reduces your risk of:

* Obesity

* Heart disease

* Stroke

* Type 2 diabetes

* High blood pressure

* High blood lipids

* Certain cancers

In addition, a plant-focused diet benefits the environment. Fewer animal products may translate to lower greenhouse gas emissions and more responsible land, energy, and water usage.

Getting started

Gradual change over time is the best way to create healthy habits. It also helps to get family members on board with “plant forward.” Here’s how to get started:

* Take it one meal at a time. Start with just breakfast or lunch being meat-free.

* Find a few simple, meatless recipes to try. Look for those big on flavor.

* Add more of the plant foods you already love to your plate and shopping cart. Gradually branch out for more variety.

* Swap out the meat in a recipe for a plant protein like beans or tofu.

* Aim to make three-fourths of your plate plant foods.

* Reduce your meat portions by half.

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Cure Workaholism

Stress Management

Time off is good behavior, especially for people who work, work, work, all the time. When work overpowers all other activity, stress develops. Long hours, with little relief, generally leads to:

* Less productivity or inefficiency.

* Neglected family and social life.

* Distorted concepts of what’s important and what’s not.

So often, though, a workaholic is the last to realize a problem exists. People who have trouble separating themselves from their jobs may feel that their personal worth is measured by how much they produce at work and little else.

Ask your spouse or a close friend if they think you’re a workaholic. If the answer is yes, here are some ways to create a healthier balance between work and play.

Gradually cut down the number of hours you work each day or week.

Avoid radical changes, but take measurable steps, like making it a rule not to work on weekends. (If that means you have to cut your workload proportionally by skipping unimportant tasks or delegating some work, so be it.)

Plan time for recreation in your schedule as though it were an important commitment.

(It is.) Set aside some time for fun, however brief, every day.

Get some physical exercise every day.

Take a walk, do some stretching, or participate in some other nonstressful, noncompetitive activity.

Avoid talking shop over lunch.

Go on a picnic or meet an old friend and talk about something unrelated to work.

Choose a hobby that contrasts with the kind of work you do.

If you work on highly technical mental problems all day, take up a handicraft hobby like woodworking or needlework. If you stay indoors all day, take up an outdoor activity like gardening or bicycling.

Select leisure activities carefully.

You need at least one activity you can share with family or friends.

Refuse to feel guilty when you’re not working.

This is probably the most important step of all.

© American Institute for Preventive Medicine

January 23, 2026
Delegation Caddy

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Compare the idea of delegation to having a good caddy in a golf tournament. A caddy helps the golfer with his/her game. Delegation can help you with your projects. When you wish to delegate, remember the word CADDY and follow these guidelines.

Clarify your objectives:

What is the nature of the project to be accomplished? Are you assigning a task or a responsibility?

Amount:

Specify the amount of work that is expected.

Due Date:

Propose a due date for completion. This must be realistic for the amount of work being expected. Set up checkpoints to evaluate if the work is on target.

Yardstick:

Have ways to evaluate the desired results. These should be made clear to the person doing the work.

Successful delegation depends on giving the person being delegated enough information. Stress will be reduced and there will be greater productivity and satisfaction. The best way to improve your skill of delegation is to practice it. Choose something simple to being with and use the formula below to carry it out.

Instructions: List two items that could be delegated to others. Next, fill in the appropriate information under C, A, DD, and Y.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
The Relaxation Reflex

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Tension builds up in your muscles. Muscles constrict even more during the stress response. The relaxation reflex exercise can help to release muscle tension. To learn this technique, the body is divided into key muscle groups or zones. Muscles in each zone are tensed, on purpose, and then released. The overall relaxation effect is greater than if the muscles were never tensed at all.

Long Version (10 Minutes)

General Instructions – Complete all 13 steps

1. Sit back in your chair, uncross your legs, and place your arms at your sides.

2. Close your eyes and make yourself comfortable.

3. Breathe in slowly through your nose.

4. Exhale slowly through your mouth.

5. Repeat this slow, rhythmic breathing for 30 seconds, pausing between each inhale and exhale. Concentrate on only one body zone at a time. Do not hold your breath.

Body Zone One – Arms and Hands

6. Raise your arms in front of you, make two fists, bend your arms at the wrist and elbow. Increase muscle tension more and more as you inhale to a comfortable count of approximately three seconds. Do not hold your breath. Relax your arms and allow them to drop at your sides or lap. Allow your body to go limp by lowering chin and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscles.

Body Zone Two – Head and Neck

7. Scrunch your eyes, nose, cheeks, and brows; stretch your mouth and grit your teeth; tuck your chin down towards your chest. Hold for three to seven seconds. Do not hold your breath. Release the face and neck muscles. Allow your body to go limp by releasing head and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscle zone.

Body Zone Three – Middle Torso

8. Thrust your shoulder blades back, tighten the muscles in your stomach and in the small of your back. Hold for three to seven seconds. Do not hold your breath. Release the muscles of the shoulders, back, and abdomen. Allow your body to go limp by releasing your head and shoulders. Take three deep inhales and exhales while concentrating on the feeling of relaxation in the muscles. Discontinue if any pain or discomfort is felt.

Body Zone Four – Legs and Feet

9. Lift one foot off the floor; hold the leg straight; point your toes back towards your face; increase muscle tension as you inhale slowly. Hold for three to seven seconds. Do not hold your breath. Relax each leg and allow it to drop to the floor. Allow your body to go limp by releasing your head and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscles.

Final Steps

10. Imagine a warm, heavy wave of relaxation flowing in your head.

11. Now imagine the warmth and heaviness of the wave of relaxation as it flows down through your neck, down your shoulders, out your arms to your hands and fingers, through your chest, back, stomach and hips, down your legs to your feet and toes.

12. Feel the warmth and heaviness from the wave of relaxation throughout your body. Note the warm, tingling sensation in your hands and feet.

13. Slowly open your eyes and resume your normal activities.

Short Version (12 Seconds)

Not everyone has ten full minutes to reduce muscular tension. This twelve-second version of the Relaxation Reflex can be learned after three to four weeks of practicing the ten-minute version. Your body will quickly respond to the familiar signals to relax.

1. Become aware of body tension. Focus on your breathing.

2. Inhale slowly for a count of three seconds.

3. Slowly exhale to a count of 3 seconds and at the same time allow your body to go limp by dropping your head and shoulders.

4. Again, inhale slowly to a count of three seconds. Hold for a count of three.

5. Slowly exhale to a count of three. Imagine the warm, heavy wave of relaxation energy flowing down from your head through your body. Allow the wave of relaxation to reach your toes.

Note of Caution:

Do not tense any part of the body that is weakened, such as a bad back. Do not use this technique if you have a history of heart problems.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Mental Health Matters

Mental Health Care

Emotions play a role in overall health. Everybody has bad days. Too many in a row can affect your well-being.

Exercise.It releases powerful chemicals that lift your mood.

Sleep well.Seven to eight hours a night enhance memory, learning ability, and mood.

Eat well.Good nutrition affects your energy level and your mood.

Let the sun shine in.Sun exposure of ten to 15 minutes a day warms your spirit. It helps the body absorb calcium for strong teeth and bones.

Express yourself.Do things you enjoy. Draw, write, or play an instrument.

Balance work and personal life.All work and no play is no fun for you or people around you.

Reach out.Share your feelings with friends and family. Build a support network. Help others. Seek help if your emotions are disrupting your life.

Action Steps:Feel like screaming? Count to ten slowly to calm yourself and avoid saying or doing something you might regret.

© American Institute for Preventive Medicine

January 23, 2026