healthy living tips

Keeping that New Year's Resolution

New Year's Resolutions are started with the best of intentions, "I want to drop 50 lbs," or " I want to spend more quality time with my kids." However, these good intentions often fall prey to busy schedules and the demands of everyday life.

So what can you do? Break your resolution into smaller daily commitments that you can maintain.

For example, decide to drink one less soda a day for a week, or spend 10 minutes with your kid reading a story together. Then change or add to your goal. Make your daily commitments reachable. Reward yourself with something once you've reached your smaller goals. Find a trusted and reliable friend to keep you accountable. 

Don't give up if you "fall off the wagon." It is important to realize that this is a part of your journey. It isn't whether you make a mistake or not that matters. It's how you handle it once it happens. Just commit to starting over.
January 2015
Cervical Health Awareness Month

Vaccinate Early, PAP Test Regularly and HPV Test when Recommended.

For more information  about issues related to cervical cancer and HPV: visit or call
February 2015- Love Your Heart
Valentine's Day is just around the corner and love is in the air. Maybe rich chocolaty sweets and  a romantic candle dinner with decadent foods are the way you want to show love to your valentine.
We want you to know that is okay. It's okay to indulge for a special ocassion. Just do it in away that doesn't last past that day. For example, instead of a box of chocolates or candy have a dessert  that satisfies that sweet tooth, but doesn't taunt you or have you munching days later.
Three  Healthy Ways to Love Your Heart
1. Exercise - Moderate exercise such as walking or cycling for 20 minutes a day 3 days a week helps lower blood pressure and improve circulation which makes your heart happy. Consult with your doctor before beginning an exercise program.
2. Eat Heart Healthy Foods- High fiber foods such as oatmeal help to lower cholesterol. 
Substitute foods with saturated fat with a lower fat alternative- Turkey bacon vs. bacon
Beware of the hidden salt in food. A high sodium diet can lead to high blood pressure, which is a major cause of strokes and heart attacks, so read labels!  Avoid eating pre-packaged meals or can foods when ever possible, because they may contain up to 30% or more of the recommended daily value of sodium per serving. Many items such as soups contain 2 or more servings per container.
3. Relax!-  Emotional and physical stress take a toll on your heart. Stress is an unavoidable part of life, but there are ways to counter it. Exercise releases endorphins into the body that make you feel better and helps to alleviate stress. Engaging in a hobby, relaxing activity or even petting your dog have been shown to lower blood pressure. Meditation and yoga are great ways to relax both your body and mind. Remember to take time out everyday for yourself. It doesn't have to be a long time. Just a few minutes a day can make a big difference.

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The above statements have not been evaluated by the Food and Drug Administration.  The information presented here is  not intended to diagnose, treat, cure, or prevent any disease or illness.
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