HealthyLife Articles

Tag: energy

Getting Motivated To Exercise

BE FIT

We know exercise is healthy. But, without motivation, it’s hard to get started. Try these tips to get excited about working out, to get going and to stay with it.

*Set goals you can achieve.Try 20 minutes of exercise, 3 days per week. Once you’ve mastered that habit, move it up to 30. Then, increase the number of days, and so on.

*Make exercise “me time.”Exercise class, a walk or your favorite sport is time that helps your body and mind get healthier. Think of it as a treat to yourself.

*Write down something you’ve achieved with exercise.Whether you met your goal for two weeks or perhaps noticed your mood was better, take note of it. Go back and look at the good things you’ve accomplished over time. This can give you positive encouragement.

*Don’t dwell on setbacks.Everyone has a day where they miss a workout. Just move forward and figure out how you can get back into your routine tomorrow.

*Find support when you need it.Sometimes, it helps to have a friend cheer you on. Or, maybe a family member is willing to babysit your kids while you exercise. Maybe you can ask a friend to exercise with you. Together, you can motivate each other.

*Skip the stuff you don’t like.If you really dislike a certain class or activity, don’t do it. Instead, find an exercise you can look forward to. Do what gets you active and feels fun and invigorating.

*Try something new.Whether it’s a new class, a new video or a new piece of equipment at the gym, variety can be fun. Doing the same exercise every day for weeks or months can kill motivation.

If you have any health conditions, or haven’t exercised in a long time, ask your doctor which types of exercise would work best for you.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Go With The Grain

HEALTHY EATING

With one look down the grocery store aisle or a quick glance at a restaurant menu, it’s clear that whole-grain options are popping up everywhere. From quinoa to buckwheat and farro to freekeh, the number of grain possibilities is growing, leaving home cooks and diners puzzled by how to choose the right one and know how to prepare it.

Not only do whole grains provide an array of health benefits, they can also be an excellent base for hearty dishes that taste great and are remarkably filling. Whether featured in a salad, formed into a patty as a vegetarian burger option, warmed up for breakfast, or used as the base of a thick stew, grains are extremely versatile and can be enjoyed as part of breakfast, lunch, dinner or dessert.

Although cooking with grains can seem like a daunting task, the chef instructors at Le Cordon Bleu encourage home cooks to soak their long-cooking grains, whether for a few hours or overnight, to minimize the cooking time. This also ensures that any resin left on the grain that can cause a bitter taste will get washed off.

They also suggest these cooking tips:

* Whole-grain options can be customized for each meal of the day. Make a big batch of steel-cut oats on Sunday evening and eat it for breakfast throughout the week. Add quinoa to lunchtime salads-add the dressing in advance so the grain fully absorbs the flavors of the dish. For dinner, add wheat berries or barley to soups for a hearty, filling meal.

* Resist the urge to stir grains as they are cooking. Stirring causes whole grains, especially rice, to become sticky and clump together, making it difficult to prepare a fluffy, flavorful dish.

* After they are cooked, whole grains stay fresh for several days in the refrigerator. You can cook a large pot of brown rice or quinoa at the beginning of the week and use it in dishes throughout the week to save cooking time.

© American Institute for Preventive Medicine

January 23, 2026
How Physical Activity Works

BE FIT

No, this is not another article about why you should be active. This information tells you how exercise works to keep you healthier.

The concept to understand is called overload. And according to the government’s Physical Activity Guidelines for Americans, overload is the physical stress placed on your body when your physical activity is greater in amount or intensity than usual.

The body responds and adapts to these stresses (say, a Zumba class). For example, aerobic activity places stress on your heart and lungs and muscles. Your lungs are required to move more air and the heart pumps more blood and delivers it to working muscles. This increase in demand increases the efficiency of your lungs, heart, your entire circulatory system, and your muscles.

Muscle-strengthening exercise overloads muscles and bones in the same way-making them stronger.

Also tied to the idea of overload is the principle of progression. Once you reach a certain fitness level, you progress to higher levels of physical activity by continued overload and adaptation. These small and progressive changes help your body adapt to the additional stresses while minimizing your risk of injury.

© American Institute for Preventive Medicine

January 23, 2026
How To Use Food To Boost Your Energy

HEALTHY EATING

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

January 23, 2026
Improve Your Mood With Exercise

BE FIT

You probably know that exercise has many health benefits. It can reduce your risk of heart disease, type 2 diabetes, and even cancer. But, did you know it can also help your mental health?

Studies have shown that regular exercise such as walking can improve your mood, according to the American Psychological Association. And it doesn’t take long to feel the effects. Within just a few minutes of starting that walk, many people report more positive mental health. It has also been shown to improve mild to moderate depression.

If that’s not enough, the APA also says exercise can help people who have anxiety. Regular exercise can help your body calm the “fight-or-flight” feelings that occur when someone gets anxious or overly stressed. And, it can help combat everyday stress by releasing chemicals called endorphins. These effects also help you sleep better, which can help you feel better mentally.

With all the benefits of exercise, get moving!

© American Institute for Preventive Medicine

January 23, 2026