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Potatoes: Diet Friend Or Foe?

HEALTHY EATING

Perhaps you’ve heard the old saying that a potato isn’t a vegetable, it’s a starch. Actually, a potato is a starchy vegetable, so it’s both!

Are potatoes healthy?

Potatoes are higher in starch and calories than other vegetables. But that doesn’t mean you should never eat them. Like any food, enjoy potatoes in moderation. Try to eat a variety of fruits and vegetables each day.

Potatoes supply a good amount of nutrients and can help you feel full. One medium potato has 110 calories and is a good source of:

* Potassium (more than a banana)

* Vitamin C

* Vitamin B6

* Fiber

Eat them all-natural

Potatoes may get an unhealthy reputation because they’re often fried or dressed with high-fat toppings like butter and sour cream. Enjoy potatoes baked or microwaved with a small amount of butter or olive oil and salt-free seasoning or herbs.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Activity Log

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

In order to improve time usage, you need to know how you currently spend your time. Estimate the amount of time you spend on the following daily activities. Choose an average day with average demands on your time. Write in any additional time demands not listed.

After completing, total each section and then add the subtotals together. The total cannot be more than the 1,440 minutes in a day. Check your figures if you are much higher or lower than this. Now go back and evaluate how you spend your time. If you think you are spending too much time on an activity, then put a minus sign (-) in the rating column. If you feel you spend too little time on an activity, put a plus sign (+) in the rating column. For those activities you feel have the right amount of your time, put an equal sign (=).

Finally, make adjustments in your daily routine so that you will be spending more time on activities rated plus (+) and less time on activities rated minus (-). The next section, “Time Management Techniques,” should be helpful to you in making these changes.

Work Activities & Time Spent (10 Minute Blocks)

* Commuting time

* Meetings

* Telephone calls

* Reading, paper work, and correspondence

* Maintaining equipment

* Helping co-workers

* Drop-in visitors

* Seeing the boss

* Receiving and/or shipping stock

* Traveling on the job

* Calling on customers

* Miscellaneous job activities

Personal Activities & Time Spent (10 Minute Blocks)

* Grooming and personal care

* Eating

* Sleeping

* Physical activity

* Calling on customers

Household & Family Activities & Time Spent (10 Minute Blocks)

* Cooking

* Laundering

* Housecleaning

* Yard work

* Household maintenance

* Shopping

* Paying bills

* Child care activities

* Religious activities

* Family outings

* Family communication

* Miscellaneous family activities

Leisure Activities & Time Spent (10 Minute Blocks)

* Listing to music

* Television viewing

* Hobbies

* Spectator sports

* Parties and socializing

* Miscellaneous 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
Does Time Get The Best Of You?

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

One of the most effective methods for handling daily stress is to practice skills that help you budget your time. Busy people can’t afford to let time get the best of them. Use this list to locate symptoms of ineffective time management in your life.

Instructions: Check the symptoms of ineffective time management that apply to you and write an example from your own experience.

* Missing deadlines

* Feelings of constant rushing

* Indecision about taking action

* Non-productive activity

* Being overwhelmed by demands or details

* Feeling fatigued or listless

* Not enough time for things you’d like to do

* Over-involvement in other’s problems

* Taking work home nightly

* Constant interruptions during the day

* Lack of delegation to others

* Procrastinating on tasks

* Facing the day without a plan or goals

* Feeling that you are neglecting family or friends

© 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 Response

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

This exercise is derived from Dr. Herbert Benson’s book, The Relaxation Response. It is a simple form of meditation. The relaxation response is a natural process that everyone can do. This technique needs to be practiced daily. It allows you to focus away from thoughts which may cause tension in the body.

* Choose a quiet environment that is free of distraction and limits outside noises. Unplug the telephone and ask for privacy.

* Sit in a comfortable position so that there is no undue muscular tension. Your chin may naturally drop a bit as you choose to relax. Your feet should touch the floor. Do not lie down as there is a tendency to fall asleep.

* Close your eyes gently. Don’t squeeze them closed, but rather close them expecting a very relaxing experience.

* Begin to repeat a word like “one” or any other one-syllable word. Say this word silently over and over for 15 minutes. There is no right or wrong way to do this. The word may be repeated quickly or slowly. Whatever occurs naturally is correct.

* Let it just happen. When distracting thoughts occur, disregard them and return to the word “one.” Don’t worry about how well you are performing the technique. Distracting thoughts will occur. Do not analyze them. When they occur, simply return to the repetition of the word “one.” These other thoughts are supposed to occur. Let them go. They show the release of stress.

* Gradually come out of the Relaxation Response. Glance at a clock to see when 15 minutes are over. This will not spoil the technique. (You may develop a “built-in” clock that will tell you when 15 minutes are up.) When you are finished, sit quietly for two minutes before opening your eyes. Slowly open your eyes, enjoy your surroundings, and stand up when you feel like it. You are now ready to go about your normal activity, relaxed, refreshed, and alert.

Information About the Relaxation Response

* Most people feel a sense of calm, relaxation, pleasure, refreshment, and well-being after completing this exercise.

* It is a natural process within us. You can do the response at home, at work, or while on vacation.

* Practice the Relaxation Response two times a day for 15 minutes each time. This 30 minutes per day will produce maximum relaxation benefits. Using the technique for too long a time period or too many times can reduce its stress management benefit.

* Many people practice first thing in the morning before breakfast and shortly before dinner. In the morning, plan on getting up 15 minutes earlier than usual. You will not be losing sleep because the Relaxation Response produces the same refreshment that sleep does.

* Do not practice within two hours of having eaten. The digestive process tends to interfere with the benefits. Alcohol or drugs will also interfere.

© 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
Plan For Happiness During The Holidays

Connect With Relatives

If holidays are sad due to a lost loved one, plan to be with other people.

For many people, holiday times are too hectic and tiring to be enjoyable. For others, living alone or with memories of a lost loved one brings sadness.

* Schedule activities you enjoy, but take time to unwind.

* Keep from over planning, hosting, and attending too many events.

* Lower expectations of having a perfect holiday. Focus on family traditions that are enjoyable, but realistic.

* Talk to someone you trust if you are having sad feelings.

© American Institute for Preventive Medicine

January 23, 2026
Read The News Without Stress

SUCCESS OVER STRESS

Staying informed about current events can feel like all bad news. News media mainly highlight the challenges the world is facing. Hearing about all the negative things taking place can trigger stress and burnout.

Being informed on local and world news is important. But, you are not designed to carry the weight of the world.

Stay on top of recent events without stressing out

Read instead of watching

Videos and visual images can cause more stress than simply reading the facts.

Limit news sources

Choose one or two reputable sources for the news. Remember, the news posted on social media is often designed to rile you up and shouldn’t be your first source.

Focus on the positive

Like Mr. Roger’s mother said, look for the helpers. Yes, bad things happen, but good people rise to the occasion.

Take care of your health

Engaging in healthy habits makes you more resilient to stress. Get enough sleep, move your body, and eat a healthy diet.

Take a break

If you notice stress or preoccupation with the news rising, it’s a good idea to step away for a few days or a week or more.

Find support

If you are feeling overwhelmed by what’s happening in the world, get the help of a support group or licensed therapist.

© American Institute for Preventive Medicine

January 23, 2026
Activity Worksheet

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

Activities are the steps you need to take in order to achieve your goals. From the preceding exercise, “Defining Your Life Goals,”

1. Take your highest priority goal from each section and write it below. After that top priority goal,

2. List the activities which must be accomplished in order to achieve it. After completing this for each of the three sections,

3. Go back and ask yourself whether you would be willing to devote 5 minutes to each activity in the next week. If you answered no,

4. Cross out the activity. Next,

5. Prioritize remaining activities with No. 1 being most important. Finally,

6. Set deadlines for completing each activity.

© 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
Thought Habits Become Language Patterns

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Listen to the words with which you choose to speak to yourself. Some of the words contribute to our distress. Our language communicates the amount of control we believe that we have with a person, place, or thing. Experts tell us that the less control we feel, the more distress we experience. Read the lists of phrases below. Put a check mark by the “Words of Distress” that you have used in the last 24 hours. Notice the feelings these words create. Read the list of “Words of Control” where each phrase has been reworded. Again, pay attention to the feelings that result from the words we choose.

Language that is rooted more in reality opens the opportunity for more control and less distress. Two psychologists named Salvatore Maddi and Suzanne Kobasa studied people who were less affected by stress. They concluded from their research that the way in which individuals respond to stress was the key to health. The results of testing showed that healthier people scored higher levels of commitment, challenge, and control. Practice using “Words of Control” to reduce the effects of distress.

© 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
Self-Inventory Of Type A Behaviors

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

Individuals with a Type A personality share many general characteristics such as: impatience, perfectionism, need to achieve, hostility, a quick temper, and the inability to relax. Listed below are more specific indicators of Type A behavior. Check off those that apply.

* Facial signs like a visibly tight jaw or mouth muscles that twitch

* Jarring laugh that is hostile, angry, or mocking

* Clenched fists in normal conversation

* Unpleasant speech that is grating or irritating

* Frequent use of obscenities

* Teeth grinding

* Eyes kept wide open with tic-like gestures

* Obsessive competitiveness in almost all activities, even minor contests

* A need to dominate in social and business situations

* Irritable and impatient with others, especially when they disagree with you

* Fixed opinions or stubborn attitudes

* Seemingly unable to enjoy the success of others

* Easily become irritable at the minor mistakes of others

* Concentration on what is wrong or could go wrong

* Unable to laugh at self or others; frowning instead

* Extremely and overtly proud of self ideals, frequently repeating them to others

* Thinking that others cannot be trusted or have selfish motives

* Feeling hateful of others

* Frequently placing blame elsewhere, especially with large groups, like the government, the younger generation, the economy

* Tense body posture

* Rapid eye blinking

* Rapid speech

* Hurrying along and/or interrupting the speech of others

* Sucking in one’s breath while continuing to speak

* Rapid movements like finger tapping, jiggling of foot, walking, or eating quickly

* Lip-clicking while speaking. (The sound made when the lips are compressed, the tip of the tongue is brought to the back of the front teeth, and then the mouth is opened quickly.)

* Sighing or muffled grunt upon breathing out; usually preceded by a slight lifting of the shoulders

* Head nodding while speaking

* Excessive perspiration on forehead and upper lip

* Impatience

* Others notice speed of activities and recommend slowing down

* Difficulty in sitting and doing nothing

* Uncomfortable sitting around table after a meal is finished

* Attempts to think of or do more than one thing at a time

Source: “Treating Type A Behavior – And Your Heart,” Friedman and Ulmer, Knopf Publishing Company

© 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
Prevent Burnout 2

Work Life

You can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds up over time.

To prevent burnout:

* Reduce long work hours, if you can.

* Delegate tasks at work and at home to lessen your load.

* Take regular 5-10 minute relaxation breaks during the day.

* Do regular physical activity.

* Eat healthy foods at regular times.

* Get enough sleep.

* Plan one or more vacations during the year.

* Don’t work on your vacation.

Discuss, with your family, friends, and coworkers, problems you are having. Talking helps to ease feelings of frustration that feed burnout.

© American Institute for Preventive Medicine

January 23, 2026