Topic of the Month

Wellness Topic of the Month!


The importance of Wellness Checks & Heart Health

How do you score? Click here to see the wellness and prevention checklist for Adults

Well Child Exams: How can I best prepare my child for their checkup? 

Top Heart Healthy Foods

Fruit and Vegetables
Oranges, Apples, Pomegranates, Apricots, Grapefruit, Leafy green (kale, spinach), Asparagus, Peppers, Tomatoes, Garlic

Healthy Fats
Nut Butters, Avocado, Olive Oil, Canola oil

Salmon, Almonds, Walnuts, Peanuts, Beans, Lentils, Tofu

Whole Grains 
Oatmeal, Whole grain breads, Barley, Brown Rice, Flaxseed, Wheat germ

How to make a heart healthy plate: At each meal try to fill your plate with 1/2 fruits and vegetables, 1/4 whole grains and 1/4 heart healthy protein. 

Healthy Snacks

  1. Save time by slicing veggies
    Store sliced vegetables in the refrigerator and serve with dips like hummus or low-calorie dressing. Top half a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded mozzarella and melt in the microwave.
  2. Mix it up
    For older school-age kids, mix dried fruit, unsalted nuts, and popcorn in a snack-size bag for a quick trail mix. Blend plain fat-free or low-fat yogurt with 100% fruit juice and frozen peaches for a tasty smoothie.
  3. Grab a glass of milk
    A cup of low-fat or fat-free milk or milk alternative (soy milk) is an easy way to drink a healthy snack.
  4. Go for great whole grains 
    Offer whole-wheat breads, popcorn, and whole-oat cereals that are high in fiber and low in added sugars, saturated fat, and sodium. Limit refined-grain products such as snack bars, cakes, and sweetened cereals.
  5. Nibble on lean protein
    Choose lean protein foods such as low-sodium deli meats or unsalted nuts. Wrap sliced, low-sodium deli turkey around an apple wedge. Store hard-cooked (boiled) eggs in the refrigerator for kids to enjoy any time.
  6. Keep an eye on the size
    Snacks shouldn’t replace a meal, so look for ways to help your kids understand how much is enough. Store snack-size bags in the cupboard and use them to control serving sizes.
  7. Fruits are quick and easy
    Fresh, frozen, dried, or canned fruits can be easy “grab-and-go” options that need little preparation. Offer whole fruit and limit the amount of 100% juice served.
  8. Consider convenience 
    A single-serving container of low-fat or fat-free yogurt or individually wrapped string cheese can be just enough for an after-school snack.
  9. Swap out the sugar
    Keep healthier foods handy so kids avoid cookies, pastries, or candies between meals. Add seltzer water to a ½ cup of 100% fruit juice instead of offering soda.
  10. Prepare homemade goodies
    For homemade sweets, add dried fruits like apricots or raisins and reduce the amount of sugar in the recipe. Adjust recipes that include fats like butter or shortening by using unsweetened applesauce or prune puree for half the amount of fat.

Super Snack
Click to enlarge

10 Benefits of Walking

  1. Helps with weight management 
  2. Reduces symptoms of depression nd anxiety
  3. It's a low impact exercise and builds aerobic fitness 
  4.  Lowers low-density lipoprotein (LDL) Cholesterol (the "bad" cholesterol) 
     and raises high-density Lipoprotein (HDL) (the "good" cholesterol) 
  5. Lowers blood pressure
  6. Reduces the risk of some cancers, heart disease and aids with management of type 2 diabetes 
  7.  Helps maintain strong bones and lean muscle tissue 
  8. Less likely to lead to injuries 
  9. Reduces stress and improves mood
  10. Walking is FREE! You don't have to pay for it 

    10 Reasons to Drink Water
  1. Water is absolutely essential to the human body’s survival. A person can live for about a month without food, but only about a week without water
  2. Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.
  3. Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.


  4. Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.


  5. For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.


  6. Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.


  7. Water can prevent and alleviate headaches.


  8. Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.


  9. Water aids in the digestion process and prevents constipation.


  10. Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.
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