HealthyLife Articles

Tag: planning

  • 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

  • Weekly Family Meetings

    FAMILY LIFE

    Young family smiling and laughing togething.

    A weekly family meeting is a time to be together, check in, and address any issues that arise.

    *  Make the meeting fun: Plan a special dessert to enjoy. Create a relaxed mood with special lighting or comfy pillows.

    *  Have an agenda: While you don’t want the meeting to be too formal, you should have a schedule to keep you on task.

    *  Get everyone involved: Let people take turns leading discussions. Encourage input and prioritize creative problem-solving.

    *  Set a respectful tone: This is a good time to practice resolving conflict with respect and consideration.

    *  End on a good note: If a tough topic needed to be addressed, be sure to end with something positive. Talk about fun upcoming events or brainstorm vacation ideas.

    © American Institute for Preventive Medicine

  • Put Your Menu On A Diet

    Nutrition

    Careful menu planning can make the difference between gaining, maintaining, or losing weight. Look at the caloric differences between the three meal plans shown below. Make a point to plan each day’s meals in advance and select food items with their caloric value in mind. (Note: You can reduce calories without cutting back drastically on how much you eat simply by selecting low-fat foods.)

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Ready, Set, Goal

    Fitness

    Set short-term & long-term fitness goals.

    If you haven’t exercised for years, the odds that you will run a marathon soon are against you. Not that you can’t do it, if you start training now. However, a better motivator might be to set short-term goals that allow you to build up strength and endurance to get what you ultimately want.

    Ready

    Just saying you want to exercise more isn’t enough. Be specific about how much exercise you want to do, how much time you plan to spend on it, and how you will measure your results.

    Set

    Set a specific long-term goal. For example, “Within six months, I want to compete in a 15-mile walk,” or “In three months, I will be able to walk for 60 minutes a day, six times a week.”

    Next, set the short-term goals that will get you there. For example, walk 15 minutes a day, three times a week, for two weeks. Then increase your walking times and the number of days you walk until you reach your goal.

    Goal

    Before you know it, you’ll feel proud that you reached your short-term goal. And you’ll feel better and have more energy!

    Use SMART tips for setting goals

    *  Specific – Know what, why, and how you are going to accomplish your goals.

    *  Measurable – What tools will you use to measure your successes? Inches lost? Better stamina?

    *  Attainable – Choose goals within your reach. Setting sights too high can become discouraging.

    *  Realistic – Do you have the skills, the ability and an OK from your doctor to reach these goals?

    *  Timely – Set a timeframe for each goal. Some you can achieve in two days. Others will take two weeks or two months.

    Action Step

    As you meet your short-term goals, reward yourself with anything that promotes your progress, such as a new pair of shoes.

    Page image from the Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Getting Motivated To Exercise

    BE FIT

    Image of couple running.

    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

  • Make The Most Of Your Commute

    WORK LIFE

    Image of man on phone while waiting at the subway.

    A commute is just a part of life for many working people. But whether you spend that time on a bus, train, or in a car, your commute doesn’t have to be a low point in your day. Instead, use that time to make your day better! Try these tips:

    *Practice relaxation.If you’re not driving, try doing some meditation or guided imagery. You can purchase scripts and songs for your phone or other device to listen to.

    *Stay cool while driving.If you’re driving, listen to peaceful music and focus on slow, deep breaths. Breathe in through the nose and out through the mouth. This can help relieve “road rage” while you focus on driving.

    *Wait for work time.Don’t check email or do other work tasks before you’ve arrived at work. Instead, stay “unplugged” for a more relaxing start to your day. This is especially important if you’re driving!

    *Exercise your brain.An audiobook or podcast can help you feel productive during this down time. Some mobile phone apps and podcasts can even help you learn a new language.

    Commuter-friendly snacks

    If you’re starving by the time you walk through the door each night, you can end up overeating or reaching for the first bag of chips you see. Hold off your hunger by packing a snack for your ride home:

    *  An ounce of nuts, such as almonds, cashews, or walnuts

    *  A cup of fresh berries and a piece of string cheese

    *  Baby carrots or celery with hummus

    *  Plenty of water to stay hydrated, fight fatigue, and curb hunger

    © American Institute for Preventive Medicine

  • Retirement: How Are You Going To Do That?

    FINANCIAL HEALTH

    Image of middle-aged women.

    A secure and worry-free retirement is a cherished dream for millions of us. What will it take for you to achieve that dream? The experts say –

    Save more than you think.Most people have not tried to estimate how much money they will need for retirement. And those who have, usually underestimate the amount they need.

    Know when you will retire.Many working Americans will retire before they expect to, and before they’re ready.

    Plan to live a long life and spend accordingly.Some retirees will live well beyond their life expectancy, with a great risk of outliving their savings.

    Face facts about long-term care.Many people underestimate their chances of needing long-term care. Explore lower-cost plans now.

    Understand your options.Should you take a pension in a lump sum or as a lifetime annuity? Talk with a financial planner (and your doctor) to decide the best option for you.

    Understand your investments.Due to the growth of workplace retirement savings plans, employees are now managing investments for retirement. Need help? Get it from a trusted financial adviser.

    Seek sound advice.Many retirees and pre-retirees do not seek the help of a “qualified professional.” Yet they indicate a strong desire to work with one.

    Know where your retirement income is coming from.You may be disappointed in retirement if you try to live on the income that’s available.

    Deal with inflation.Inflation is a fact of life. After retirement, you won’t be getting pay increases.

    Provide for a surviving spouse.Many married couples fail to plan for the eventual death of one spouse before the other. This can have serious consequences, especially when the survivor is the wife.

    Source: Report from LIMRA International, the Society of Actuaries and Matthew Greenwald & Associates, with research sponsored by the Society of Actuaries Committee on Post-Retirement Needs and Risks

    © American Institute for Preventive Medicine

  • Saving Food, Saving Money

    FINANCIAL HEALTH

    Image of couple at the grocery store.

    In the U.S., we throw out millions of tons of food each year. Most people have thrown out food that spoiled or was simply never eaten. This harms the environment because it adds up to more waste, and it’s also harmful to your budget. It’s a lot like throwing money in the garbage! In addition, some of that wasted food could have gone to people who don’t have enough to eat.

    Shopping, planning, saving

    The number one way to stop wasting food is to plan meals and shop for only those meals. You’ll need to make a shopping list and stick to it when you go to the store.

    Your list should have ingredients for all your meals, including main dishes, sides, drinks and snacks. Then, buy only what’s on the list. This requires some extra time and planning, but the savings can add up.

    Some people like to shop for the whole week, while others shop for only a few days at a time. This is up to you. No matter how you like to shop, having a list can save you money and cut down on food waste.

    In the end, your budget and the environment will thank you. As an added bonus, you will be eating healthier by planning your meals ahead of time.

    Keep the pantry organized

    Have you ever bought a can of beans, only to find that you already had three at home? Having an organized pantry can help avoid this.

    Try putting your pantry into sections. You may wish to divide up canned foods into categories like fruit, vegetables, beans and other foods. Have another section for pasta, one for rice and so on. Being able to quickly glance at the pantry when you’re making your shopping list can save time and prevent buying duplicates.

    Other tips to prevent food waste

    *  Buying bulk portions can be a big saving – but only if you eat it. Only buy these large portions if you plan to use or freeze it all before it expires.

    *  Eat leftovers! Have a leftover dinner night, rather than cooking another meal. Get creative and use leftovers to make a casserole, soup or sandwiches.

    *  Check your fridge first. Before you go shopping, see what you already have in your fridge. Eat what you have on hand before buying more.

    *  Ask local food banks about their needs. Donate food that you don’t think you will use instead of throwing it away.

    Source: Environmental Protection Agency

    © American Institute for Preventive Medicine

  • Thinking About Getting Pregnant?

    WELL-BEING

    Image of couple looking at the results of a pregnancy test.

    A healthy pregnancy starts with these steps, according to the CDC:

    *  Take a vitamin with 400 micrograms (mcg) folic acid every day. Read the label.

    *  Avoid alcohol, tobacco, and street drugs.

    *  Keep hands clean by washing them often with soap and water to prevent infections.

    *  See a health care professional regularly. Talk about any medical problems (such as obesity, diabetes, seizures) and medicine use (both prescription and over-the-counter).

    *  Ask about avoiding any substances at work or at home that might be harmful to a developing baby.

    *  Eat a healthy, balanced diet.

    *  Avoid unpasteurized (raw) milk and foods made from it.

    *  Avoid eating raw or undercooked meat.

    *  While pregnant, get early prenatal care and go to every appointment.

    © American Institute for Preventive Medicine