Adding Exercise to Your Daily Routine

In order to help prevent chronic disease, we must address a patient’s physical activity. It is recommended that people are active for at least two and a half hours per week. Patients that live a sedentary lifestyle or don’t get the weekly recommended amount of exercise are at a much greater risk of chronic disease such as high cholesterol, high blood pressure, and Type 2 diabetes. Furthermore, here are some great ways to add more physical activity to your daily schedule:

  • Take the stairs instead of the elevator
  • Exercise during commercials
  • Walk with a buddy to keep you accountable
  • Play with kids
  • Try water aerobics if walking hurts your joints
  • Play sports that you enjoy

These are just a few things that you can do in order to elevate your fitness. Lastly, always remember that we all must start somewhere and exercising will become easier as you consistently do it.
-Keierre Richards


Holiday Healthy Eating Tips

With the holidays approaching it is imperative that you first and foremost enjoy yourself!
If you are preparing for guest make sure to have healthy meals on the menu (i.e. fresh raw vegetables and fresh fruits). Prepare your meat without oil and fats.
Choose beverages that don’t contain sugar
Enjoy dessert but in very minute amounts
If you are going out to eat choose healthier options so as not to feel deprived and also so as not to undo the great strides you have already made.
After enjoying your meal do some type of exercise, such as taking a walk or dancing
In the event you do tend to overindulge, don’t chastise yourself.
Formulate a plan to get back on track.
Happy Enjoyable, Healthy, and Safe Holiday to You
-Margrerite Dossie


Prediabetes is a condition that can lead to type 2 diabetes and heart disease. When you have prediabetes, your blood glucose {sugar} levels are higher than normal but not high enough to be diagnosed with diabetes. Diabetes can lead to many health problems, so it’s better to prevent it in the first place. You can take steps to prevent or delay Type2 diabetes and heart disease by exercising daily and continuing to eat healthy foods. Better foods may contain less cholesterol and saturated fat, and higher amounts of HDL (Healthy Fat).
-Barbara Mack

The C’s Of Healthy Eating

• Will mean that you have to be COMMITTED to a lifestyle change.
• You will have to CONDITION your mind, body, and soul to this new change.
• CONTRIBUTE time and understanding to this new way of living.
• CHALLENGE yourself to new and better ways of cooking food.
• You will CHOOSE healthier food and dessert options.
• You will learn how to select good CARBOHYDRATE foods.
• You will become COURAGEOUS in all aspects of your journey.
• You will CLEAN out your pantry, fridge, and freezer ridding it of everything that is unhealthy.
• CUSTOMIZED nutritious meals will be your specialty.
-Marguerite Roebuck