Tips of the Month

March 2019

National Nutrition Month

Eating healthy year round is as important as anything you can do for your health and well-being, that’s why this month we’re taking an opportunity to share with you some easy ways to eat healthy even with a busy lifestyle.

1. Prep ahead of time

Eating healthy can be just as easy as not, but it requires a little work at the start of the week. If you find yourself snacking towards the end of the day and grabbing something unhealthy, prep a nutritious snack. This can be as simple as adding a handful of healthy nuts and a few slices of cheese to your lunch and saving them until you get that late day snack craving.

This same thing can be true for meals. If you have something prepared you’re much less likely to take the non-nutritious route.

Eat the Rainbow

We tell our kids all the time, eat the rainbow. If you’re eating the rainbow you’ll be loving your nutritious lifestyle. This is a relatively simple task. Fill your plate with lots of veggies and fruits and you’ll be well on your way to eating the rainbow and your healthy eating goals.

Drink lots of water

Water will be key to unlocking National Nutrition Month. If you get a full 6-8 8 oz. glasses of water each and every day you will have more energy, be less hungry, and have clearer looking skin. Drinking the right amount of water will keep you healthy and happy for years to come.

Eating a nutritious meal or snack and drinking the right amount of water is one of the best ways you can remain healthy. That’s why this month we’re celebrating the goals of #NationalNutritionMonth.

If you’re eating healthy, share how you keep nutrition at the forefront of your mind on social media. Join us on Facebook or Instagram and share a pic.

February 2019

#HeartHealthMonth

We’re recognizing Heart Health Month with some tips on how you can keep your heart healthy in this coming year.

1. Eat Well

  • Look for American Heart Association’s mark of approval on restaurant menus and in grocery stores to certify that you’re purchasing heart-healthy foods.
  • Cut back on packaged, processed foods to limit sodium.  Aim for less than 1500mg of cholesterol per day.
  • Read food labels.  Aim for less than 300mg of cholesterol per day.
  • 5 or more servings of fruits and veggies each day.

2. Get Moving

  • Most Americans are overweight
  • Exercise sends oxygen to your brain and makes your memory sharper
  • Goal: 150 min/week of moderate exercise or 75 min/week of vigorous exercise
  • 2 days per week: muscle-strengthening activity

3. Get a check up

  • Check blood pressure: GOAL: Less than 120/80 mmHg
  • Check cholesterol: less than 160 mg/dL (low risk), less than 130 mg/dL (intermediate risk), less than 100 mg/dL (high risk), less than 70 mg/dL (very high risk)
  • Check fasting glucose: GOAL: Less than 100 mg/dL

4. Maintain a healthy weight

  • Men: aim for a 50 inch or less waist circumference
  • Women: aim for 35 inches or less waist circumference
  • Aim for a BMI of under 25

January 2019

Avoiding Cold and Flu Season

1. Get Vaccinated: It’s not too late to get yourself vaccinated for the flu and this is a critical component to staying healthy during cold and flu season.

2. Keep your hands washed: Keeping germs away is one of the best ways to keep the cold and flu away. Use soap and water or if necessary hand sanitizers.

3. Avoid people who are sick: This one can be easier said then done, but if you can, stay away from anyone who is coughing and sneezing. This will help you avoid getting germs transferred to you.

4. Stay home: If you happen to get sick, stay home if you can. Resting and avoiding others is the best way to get yourself back on your feet and feeling like yourself again.

December 2018

Stay Healthy This Holiday:

1. Exercise everyday: The tip here is that you don’t need to exercise for an hour and sweat like crazy. A simple stroll with your family or a few sit-ups before bed will do the trick. Keep yourself in a routine and you’ll maintain that healthy lifestyle throughout the holidays.

2. The just 1 rule: Let’s be real, when that plate of holiday cookies comes out you’re going to have a hard time saying no completely. If you follow the just 1 rule, you can still have a cookie or a piece of pie, without the guilty. Take just 1 and you’ll stay healthy.

3. Drink responsibly: Alcohol is where empty calories go to hide. If you’re trying to stay healthy carry over the just 1 rule to drinking too. This will save you some calories and you can even be your party’s designated driver (hero.)

4. Keep a journal: We’re talking about mental health here too. What is better for your mental health then keeping a running journal of your holidays. You don’t have to write everyday, but a few times a week should do the trick.

5. Keep calm and holiday on: Stress will definitely make your holidays miserable and will drag your health down with it. It can be hard to ignore stressful situations, but do your best and you’ll get through the holidays as a much happier and healthier person.

We hope you have a safe and healthy holiday season.

November 2018

American Diabetes Month: 1 in 3 adults have prediabetes. Know the signs and ways to reverse it. Learn more about Type I and Type II Diabetes and help us spread the word about this disease all month long.
Read more here…

Alzheimer’s Disease Awareness Month: Alzheimer’s disease is a progressive disease that destroys memory and other important medical functions. The degeneration and death of a person’s brain cells will cause a decline in mental function and memory.
Read more here…

Lung Cancer Awareness Month: Lung cancer is any cancer that originates in your lungs. The disease claims more lives each year then colon, prostate, and breast cancers combined.
Read more here…

October 2018

Breast Cancer Awareness Month: 1 in 8 women in the U.S. will get invasive breast cancer throughout her life. Self-screening and regular mammograms can help detect this terrible disease.
Read more here…

National Bullying Prevention Month: When adults respond quickly and consistently to bullying behavior they send the message that it is not acceptable. Research shows this can stop bullying behavior over time.
More from Dr. Young on bullying here…

September 2018

Childhood Cancer Awareness Month: In the U.S., 15,780 children under the age of 21 are diagnosed with cancer every year; approximately 1/4 of them will not survive the disease.
Read more here…

Healthy Aging Month: September is Healthy Aging® Month provides inspiration and practical ideas for adults, ages 45-plus, to improve their physical, mental, social and financial well-being.
Read more here…

August 2018

Children’s Eye Health and Safety Month: Back to school is sneaking up and along with a school physical, your child should also be seen for a comprehensive eye exam.
Read more here…

National Immunization Awareness Month: August is the perfect time to remind you that getting vaccinated is important for people of all ages.
Read more here…

June 2018

National Men’s Health Awareness Month: Making men aware of the need for early detection and frequent screenings for preventable health problems is the purpose of this national month of awareness.
Read more here…

Alzheimer’s & Brain Awareness Month: Friends and family members are encouraged to wear purple throughout the month of June to raise awareness for Alzheimer’s.
Read more here…

National Dairy Month: Treat yourself to an ice cream cone (an extra one) this month in honor of National Dairy Month.
Read more here…