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    Are you spending too much time sitting at your desk these days? This is true for many who have been working at home for the last few months. It’s important to take a break and step away from the computer – literally! Take a walk, take a break from the sitting time, you will feel better.

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    Man cannot discover new oceans
    unless he has the courage to lose sight
    of the shore - Andre Gide

    Change takes time...

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    When we took our first steps, it was an event!  Today, those steps are just as important.  For adults, 30 minutes of activity is recommended each day for healthy lifestyle management by the National Institute of Health.  Walking is taking a step in the right direction, it's easy and free! Getting those steps in is important!
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    How easy it is to say "I'll get to that tomorrow" and before you know it, weeks, months and years have passed.  Developing sound goals is a roadmap for a successful journey. When writing goals, try S.M.A.R.T. goals. What is a S.M.A.R.T. goal? It is defined as one that is specific, measurable, achievable, results-focused, and time-bound. Using S.M.A.R.T. goals helps accomplish individual successes. Below are the definitions of each of the S.M.A.R.T. goal criteria.

    Specific: Goals are clearly defined. Be as concrete as possible. Break it down:

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    According to United States Department of Agriculture (USDA), forgetting about food safety is a recipe for disaster. As we kick off summer, enjoy your picnic or barbecue without any uninvited guests! Follow these guidelines for food safety for your next event.


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    Not always healthy, quiche could be a diet downfall! Prepared with heavy cream and cheeses and baked in a piecrust, there can be excessive calories and fat. With the University of Illinois Extension Nutrition and Wellness Program, it is easy to adapt quiche to a healthy and delicious dish to share with family and friends!

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    According to United States Department of Agriculture (USDA), forgetting about food safety is a recipe for disaster. Did you know that one in six Americans could get sick from food poisoning this year alone? Food poisoning sends more than 100,000 Americans to the hospital each year. Use these four simple steps to keep you safe from food poisoning.

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    November is National Diabetes Awareness Month!

    Follow your diabetes meal plan

    Managing diabetes can be worrisome when you start to plan what you are going to eat. Feel assured that you can still eat favorite foods and create healthy menus that meet your needs. The key is variety and enjoying all the food groups. Learn more about the food groups at the U.S. Department of Agriculture ChooseMyPlate website.

  9. Published

    November is National Diabetes Awareness Month!

    Know your ABC's for managing diabetes!

    Remember the saying "all I really need to know I learned in kindergarten?" Those ABC's were important! When managing diabetes, it's as easy as knowing your ABC's. According to National Institute of Health, knowing your diabetes ABCs will help you manage blood glucose, blood pressure, and cholesterol. Don't forget smoking. Stopping smoking, if you smoke, also helps manage this chronic disease.

    A for Blood glucose, the A1C test

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    Get your 30 minutes a day of activity and  enjoy the season of Fall!

    Fall weather, cool and crisp in the morning and beautiful 70's in the afternoons! Take advantage by getting some fall activity.

  11. Published

    DASH, Mediterranean and now the MIND Diet!

    A new diet, known as the MIND diet, could significantly lower a person's risk of developing Alzheimer's disease, according to a paper published in March in the journal Alzheimer's & Dementia: The Journal of the Alzheimer's Association.

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    It's food preservation season!  With all the work it takes to preserve garden foods, make sure you are off to successful canning season; get your pressure canner gauge tested.

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    Healthy Soup for a Strong Heart

    We are in the month of February, and that means American Heart Month!

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    Hello everyone! It is that special time of year, where love fills the air…Valentine's Day is here. Try this inventive sweet idea for someone special in your life. Serve homemade crepes with a favorite topping. Use low-fat dairy to decrease saturated fat in your diet. Adding fruit provides a healthy option for high-calorie holiday desserts. Enjoy a delicious dessert on the healthy side with your sweetie this Valentine's Day!

    Origin of the Crepes:

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    February is American Heart Health Month.  Join our class, Meals for a Healthy Heart and learn about Triglycerides

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    Hearts can be seen everywhere in February. We celebrate Valentine's Day and American Heart Health Month. Together, the two celebrations are quite different, but both surround the heart! How can we be more heart healthy and eat chocolate? Can the two be paired together?

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    Get active!
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    Have you noticed artichokes in the produce section at the store? Well, most artichokes come from California and they are in season in July. Artichokes are the official vegetable of California and a member of the thistle family. The part we eat, the artichoke heart, is the bud of the plant. With fresh in season artichokes, the bud is a beautiful purplish-blue color located at the bottom of the bulb.

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    Remember, when you shop at a farmers market, you are purchasing what is in season right here in the Midwest. Buying in season provides peak seasonal freshness and quality that says "summer". Buy for snacks and meals or delicious home preserved foods.

  20. Published

    Summertime Salads

    Summertime salads go perfectly with grilling. They can be an appetizer, side dish or main entrée. Enjoy purchasing fruits and vegetables a local Farmers Markets and capture the season on your plate!

    Use this basic salad formula, adding your choice of favorite vegetables and fruits. Combining flavors adds to the fun. Enjoy 2 cups of fruit and 2-1/2 cups of vegetables a day. Check out ChooseMyPlate for seasonal ideas at http://www.choosemyplate.gov/seasonal-summer