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Sugar-sweetened beverages have become the single greatest source of calories and added sugars in the American diet. We consume lots of sugar-rich sodas, fruit drinks, iced tea and energy drinks, and that’s problematic because overconsumption is linked to an increased risk of heart disease and type 2 diabetes.
How much sugar is too much? The American Heart Association recommends no more than six teaspoons of added sugars daily for women, and nine teaspoons for men. A regular 12-ounce soft drink contains eight teaspoons of added sugar, so even one sweet drink per day is too much. Treat these beverages like candy and have one occasionally, but don’t make them your daily drink of choice.
Sip smarter: Choose water most often. If you crave flavor, jazz it up by adding a squeeze of citrus (e.g., lemon, lime, orange), mint leaves, sliced cucumber, berries, fresh ginger or a cinnamon stick. Enjoy the color and fragrance.
Since coffee and tea are each 99% water, they are also good choices — just be aware of how much sugar you add and how much caffeine you consume. Try not to exceed 400 mg caffeine per day. An eight-ounce cup of coffee has about 80 to 100 mg of caffeine, while a cup of green or black tea has 25 to 50 mg. Herbal tea and decaf coffee are caffeine-free choices. Read more
There are huge advantages to smart device technology, but it can also have a downside. Your smartphone and tablet give you flexibility about where and how you work, and help you manage your personal business, too.
But your posture and how you hold these devices can become a pain in the neck — and in other parts of your body, too. For example, holding your phone up to your ear for a long time can cause sore shoulders, elbows and neck.
Research into smart device ergonomics (the study of people in their working environment) shows you can help prevent physical stress from extended use of your tools with these strategies: Read more
Regular exercise together with family can help keep you strong physically and emotionally, especially during challenging times. Summer season is a good time to focus on being more active, especially outdoors. Children and teens (ages six to 17) need to get at least one hour of moderateto vigorous-intensity physical activity every day, as recommended by the American Heart Association. Active children tend to have:
- A healthy weight.
- Strong heart, bones and muscles.
- Good brain health and strong academic performance.
- Positive mental health, confidence and self-esteem.
- Less stress, anxiety and depression. Read more
The eMagazine dedicated to improving members’ well-being
- Family Exercise Advice
- Your Child’s Wellness
- Smart Device Ergonomics
- OTC sleep aids?
- Is Your First Aid Kit First Rate?
- Peer-to-Peer Payments
In each issue you will find information and inspiration to help you with your health and wellness goals.
The eMagazine dedicated to improving members’ well-being
- Deciphering Medical Studies
- Digital Addiction
- Balancing Act: Work and Family
- Rethink Kid Food
- When to go to the ER?
- Choose the Right Helmet
In each issue you will find information and inspiration to help you with your health and wellness goals.
Many months into the COVID-19 pandemic, traveling long distances to visit family members here or abroad is often impossible or too risky due to the pandemic. Many people are feeling anxious and depressed about the separation and isolation.
Hopefully, by this time most of us have learned positive ways to cope with the loneliness and stress of the unknown. As our lives continue to be impacted by COVID-19, try to protect yourself by making positive choices.
Make it a daily priority to:
- Ensure time for exercise.
- Get plenty of sound sleep.
- Enjoy favorite leisure activities.
- Take breaks from the news.
- Learn relaxation strategies (e.g., deep breathing and meditation).
- Know what to do if you become sick or concerned about COVID-19.
Sooner or later, everyone experiences disappointment in life. Maybe you didn’t get the job or raise you expected, or you are faced with an unexpected relationship breakup. Or perhaps you failed to lose weight by spring.
There are countless examples of how something we hoped for or expected didn’t work out, and the ensuing disappointment can lead to anxiety, sadness and wondering how long you’ll feel down. Fortunately, you can learn to cope with disappointment and feel better.
Tips for dealing with disappointment:
Whether you prefer a brisk walk, yoga session or bike ride, there are so many benefits to exercise. It can help reduce your risk of developing heart disease, type 2 diabetes and certain cancers; can help improve your mental health; keeps bones and muscles strong as we age; improves sleep; and may help with weight control.
If you exercise just to lose weight, you may be aiming for an outcome you can’t fully control. Even when you eat well and exercise, the number on the scale can fluctuate. Instead of focusing solely on body weight, focus on inspiring numbers you can control more. For example:
- How long can you exercise? With frequent practice, you will slowly increase your amount of activity.
- How many steps do you take daily? Use an app to count steps, and gradually increase your number.
- How many repetitions of an exercise can you do? Start with a few sit ups, push-ups or bicep curls, and build on that number.
After a few weeks, you will start to see progress. If your weight goes down and your clothes fit better, that’s great. But even if they don’t, exercise still helps improve your well-being. That alone is worth the effort.
The eMagazine dedicated to improving members’ well-being
- Get Wise to Exercise
- Dealing with Disappointment
- Family Separation Abroad During COVID-19
- Alcohol: What You Need to Know
- Cook It Up With Herbs and Spices
- Spring Cleaning: Using Chemicals Safely
In each issue you will find information and inspiration to help you with your health and wellness goals.
The eMagazine dedicated to improving members’ well-being
- Immunity Support on Your Plate
- Avoid Doom Scrolling
- Take Care of Your Kidneys!
- Plant-Based: What Does It Mean?
- Drug interactions?
- What causes nightmares?
In each issue you will find information and inspiration to help you with your health and wellness goals.