Monthly Health Feature December 2020

Baking Substitutions for a Healthier Holiday Season – Apple-Cinnamon Oatmeal – Banana Blueberry Breakfast Quinoa – Mango Green Smoothie – Red Monster Smoothie – Bean, Vegetable and Barley Chili – Pumpkin White Bean Soup – Grilled Chicken Caesar Salad – Tuna Salad with Pears – One Pot Mac & Cheese – Spaghetti Squash Burrito Bowl – Mozzarella Chicken with Garlic Spinach – BBQ Stuff Sweet Potatoes – Cauliflower Peas with Cream Sauce – Creamy Garlic Mash Potatoes – No Bake Energy Balls – Fruit Pizza – Mango Salsa – Frozen Yogurt Cups – Sweet Potato-Blueberry Oat Squares

Did You Know

The frequency of coronary heart disease in young Indians is 15-18% higher than in any other population group globally.
10% to 15% of strokes in Indians occur in people below the age of 40 years.
135 million Indians are affected by overweight and obesity.
A healthy lifestyle is extremely important to control the risk of chronic diseases. This new year decide to lead a healthy life to control the risk of diseases. Make your health your priority this new year. Here are 20 things to do in 2020 to be healthy:

1. Start a fitness routine that you enjoy

Find an exercise routine or join a class of your choice. This ensures you will be regular at your workout regime. It is recommended to exercise for at least 30 minutes most days of the week.

The new year is the perfect time to consider the many lifestyle choices you can make for improved health.

Four in 10 adults in the U.S. have two or more chronic diseases, according to the Centers for Disease Control and Prevention. While certain conditions and risk factors are beyond one’s control, the new year is the perfect time to consider the many lifestyle choices you can make for improved health.

“With too many holiday sweets and not enough exercise likely in the rearview mirror, now is the perfect time to consider your personal goals and how you can make positive health choices in the coming year,” says American Medical Association (AMA) President Patrice A. Harris, M.D. “The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020.”

To get you started, the AMA is offering 10 wellness tips for the new year:

1. Steps you take now can help prevent or delay the onset of type 2 diabetes. Learn your risk by taking the self-screening test at

2. Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

3. Visit to better understand blood pressure numbers and take necessary steps to get high blood pressure – also known as hypertension — under control. Doing so will reduce your risk of heart attack or stroke.

4. Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages — even 100% fruit juices — is associated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.



| Sleep well
“Sleep is a very restorative time for the brain,” says Dr. Daniel L. Murman, director of the Behavioral and Geriatric Neurology Program at the University of Nebraska Medical Center. Getting enough sleep is a lifestyle choice you can make now to potentially reduce risks for conditions like Alzheimer’s disease and dementia.

Focus on time, not distance for exercise. Shoot for the goal of exercising 30 minutes a day. “As you get in better shape, you’ll cover more distance than when you started.”
Choose a life of healthful eating over trendy diets. Popular diets come and go. “They facilitate weight loss, but they work only as long as you are committed to it.” The more effective approach: adopt a life-time practice of eating a balanced, nutritional diet that includes vegetables, fruits, lean meats, whole grains, low-fat dairy, nuts and legumes, and non-tropical vegetable oils. And limit sweets.
Practice portion control. There’s more to healthy eating than choosing nutritious food. There’s also limiting how much you eat. “You can gain weight or raise your risk for diabetes or high blood pressure — even if you’re eating incredibly healthy food — if you’re eating too much of it and become obese.”
Mood impacts your overall health. “People who are struggling with depression, anxiety, and self-esteem issues really have a lot of difficulty with their health.” When depressed, you may not be motivated and may not see the value of taking care of your health. Exercise and friendships can help reduce your risk of mental and emotional health issues, and when you need it, your health care provider can help you get professional help.
Don’t vape. “Vaping is a big problem for teens and 20-somethings. It’s not just flavored water. You don’t know what’s in vaping cartridges, and sometimes they’re modified” with substances such as THC, the primary psychoactive chemical in marijuana, that are untested, potentially putting your health and life at risk.
Think twice about marijuana. “Even in states where marijuana is legal (medically or recreationally) it doesn’t mean your employer is going to think it’s OK.” Like alcohol, marijuana affects your reasoning, decision-making, and ability to operate equipment safely. Also avoid smoking and other drugs, and limit your use of alcohol.

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