Make time for Physical Activity


Getting more fit and healthy is as easy as adding 30 minutes of activity to each day.

You might think to yourself that even that won’t fit in your schedule but you can do it, and it is worth it. 



Here’s a few tips for those who have busy days and little extra time for activity:

  • Break your work out in 10-15 minute segments and spread it through out the day.
  • Take a brisk walk while on your lunch break.
  • Take the stairs as often as possible for an extra boost.
  • Park a little father away from work to get in a walk before and after

Do have any ideas on how to add a little exercise to your day? Let us know in the comments below!

Cauliflower Rice

Riced cauliflower will soak up your favorite sauces

and creates a nutrient rich addition to any dish.







1. cooking spray
2. 1 head cauliflower
3. 1/4 tsp salt
4. 1/4 tsp black pepper
5. 1/4 cup chopped, fresh parsley OR 2 tsp dried parsley


1. Cut the cauliflower in to florets. In batches, add cauliflower to food processor (or blender) and gently pulse until cauliflower becomes the texture of rice. Be careful not to over-pulse.
2. Coat large skillet with cooking spray and add cauliflower, salt and pepper. Sautee over medium heat for 5 minutes until cauliflower is tender, stirring occasionally.
3. Top with chopped parsley.

Recipe copyright © 2016 American Heart Association.

Walk, Don’t Run, Your Way to a Healthy Heart

  OK, so you’re not much into running? Or maybe you’ve had an injury and can’t run. Then just walk — every step you take is part of your journey to good heart health.

In fact, walking briskly can lower your risk of high blood pressurehigh cholesterol and diabetes as much as running, according to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division in Berkley, Calif. All three conditions are risk factors for heart disease and stroke — and you can do something about them.

Researchers analyzed 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study. They found that the same energy used for moderate- intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease over the study’s six years.

The more people walked or ran each week, the more their health benefits increased.

“The findings don’t surprise me at all,” said Russell Pate, Ph.D., a professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia. “The findings are consistent with the American Heart Association’s recommendations for physical activity in adults that we need 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week to derive benefits.”

On Your Mark, Get Set … Walk!

Maybe you’ve been sedentary for a while. No problem.

“Just get started,” Pate said, “even if it’s a few additional minutes per day.”

It’s not all or nothing; it’s step by step.

So set a reachable goal just for today. Then you can work toward your overall goal of 30 minutes a day by increasing your time as you get in better shape.

“Just find an approach that you find enjoyable,” said Pate, who is also a volunteer for the American Heart Association. “It may be the setting, doing it with someone or walking alone because you appreciate the solitude.”

And if you’re busy — like most of us — you can split up your walks into 10-15 minutes each.

You can also work in walking when you:

  • Take the dog out for a stroll through the neighborhood.
  • Spend quality time with the family at the park.
  • Park farther from your workplace and use the stairs instead of the elevator.
  • Window shop at the mall.
  • There’s lots of ways to engage in it,” Pate said.

It’s So Easy — and It Works

All you have to do is lace up with a good pair of sneakers — and walk. It’s that easy. It’s also safe, the least expensive and has the lowest dropout rate of any type of exercise.

“It’s not a skill-dependent form of activity,” Pate said. “It’s the most accessible form of physical activity. You can do it almost anywhere. And it doesn’t require a lot of equipment.”

Before you know it, brisk walking can become a part of your daily routine. And you’ll reap plenty of benefits.

“Clearly, walking is an important form of physical activity,” Pate said.


Article from American Heart Association 

Top Ten Tips for Healthy Grilling and Barbecuing


Grilling is a fun and flavorful way to cook no matter the season – even if it’s cold outside! Who doesn’t love to cook together with friends outdoors in the summer and tailgate at the games during the fall and winter?

Microwave Omelet in a Mug


Who says there isn’t enough time for a healthy omelet in the morning? This unbelievably quick recipe is cooked in a few minutes courtesy of a mug and the microwave. 



1 large egg
2 large egg whites
2 Tbsp fat-free milk
pinch salt and pepper
1/4 cup packed fresh spinach leaves or other greens
1 tablespoon finely chopped red onion
1 tablespoon finely chopped bell pepper
2 Tbsp chopped tomatoes
1 tablespoon chopped green onions


1. Coat the inside of a 12-ounce (or larger) coffee mug with cooking spray.
2. Add eggs, egg whites, milk, salt, and pepper into the mug. Whisk together with a fork. Stir in spinach, onion, bell pepper, and tomatoes.
3. Place in the microwave and cook on high heat for 1 minute. Continue cooking in 30 second intervals as to not overcook the eggs, removing the mug when eggs are puffy and set. Cooking time will depend on the microwave wattage but probably be around 2 to 3 minutes.
4. Top with scallions and eat immediately.


Recipe copyright © 2016 American Heart Association.

How to Eat More Fruit and Vegetables

 Fruits and vegetables are high in vitamins, minerals and fiber and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure. So how can you eat more?


Which fruits and vegetables are best?

Cool-Down to Recover Quicker

Cooling down after a workout can help to rest the body to avoid getting dizzy,

reduce the build up of lactic acid, and to recover a little bit faster.




Cool Down Tips:

  • Gradually reduce your heart rate by walking for 5 to ten minutes
  • Stretch. Stretching while your muscles are still warm is the best time for it. 
  • Try breathing deeply. This can help you to relax.

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