Get up and start moving!

“Spending too many hours sitting at work, commuting or relaxing on the couch can wreak as much hazard on your health as being overweight or even smoking, according to a new study published in the journal The Lancet.”

“More people may die from inactivity than from tobacco use, inactivity is rapidly becoming a major public health concern. Worldwide, it is estimated that inactivity is the cause for 6 percent of coronary heart disease cases, 7 percent of type 2 diabetes, 10 percent of breast cancer and 10 percent of colon cancer.

An activity level is the recommendations by the Centers for Disease Control and Prevention (CDC), which call for a minimum of 150 minutes of moderate exercise such as brisk walking, or 75 minutes of a more vigorous regimen each week.

Exercise and healthy eating make us feel better, give us more energy, help us control our weight, protect us from illness, and may let us live longer and stay fit at old age.

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Keep your vision healthy

The human body does not make lutein or zeaxanthin, so it is important to replenish these nutrients in our daily diets. Research tells us that we need to consume 10 mg of lutein and 2 mg of zeaxanthin every day to protect our eyes. The best food sources of these nutrients are leafy greens and yellow vegetables. Here are some examples of foods rich in lutein/zeaxanthin:

· Kale

· Spinach

· Collards

· Turnip greens

· Corn

· Green peas

· Broccoli

· Romaine lettuce

· Green beans

· Eggs

· Orange bell peppers

For some great recipes and more facts: By Kimberly Proctor,  HY-Vee Dietitian

Snacks to maintain a healthy weight!

Low fat Greek yogurt: It is a great source of protein, which helps fill you up and keep weight off. It also contains healthy bacteria that keeps your digestive system in good shape!

Bananas & Apples: They are a good source of fiber! Also, a study has shown that women who eat 3 apples a day lose more weight.

Canned Tuna: An individual can of tuna is only 90 calories. It is a good snack with crackers or with mustard or hummus.

Granola Bar: When you’re on the go and don’t have time to make a snack, some granola bars can be healthy options, but make sure you check the nutrition information before buying your nutrition bar because a lot of them are loaded with sugar.

Low Fat Milk: It is a great source of calcium. Studies have shown that calcium can help speed up your metabolism. If you don’t want just plain milk, add some fruits to make a shake!

Cottage Cheese: half-cup serving of low-fat cottage cheese makes for a good snack, especially when sprinkled with some slivered almonds. The cottage cheese is protein and carbs while the almonds add fiber to this snack.

Hummus: the right combination of protein and fiber, your two best accomplices when you want to control your appetite and weight.

Nuts: They are rich in fiber and can help boost your metabolism.

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