Healthy Strides

Walking every day is one of the most important steps you can take to stay active and independent as you grow older. Each step helps keep everything from your brain to your heart healthy and can even help fight depression and ease lower back pain.

Preventive Screenings for Men and Women: How Helpful Are They?

Each year when you visit your primary care provider, you are likely given a list of suggested tests and screenings for early detection of disease. This list can be different for all of us but two of the most common are screenings for breast and prostate cancer.

The recommendations for breast cancer have been steady over the years while the recommendations for prostate cancer screening continue to change.


I love being efficient.  I get a natural high from finding the most timesaving, least wasteful way to do things. I recently went to a training that focused on how to improve processes. The training focused on processes in the workplace, but think of all the “processes” that go on in your everyday life. A few examples:  getting ready in the morning, driving from point A to point B, cooking dinner, etc. 

I’d like to share with you a few “wastes” that can keep whatever process it is from being the most efficient and effective:

Sense Our Senses

There is so much constantly going on around us that it can become overwhelming at times.  Sometimes there is so much action going on (even the thoughts in our own mind!), that it is difficult to focus or be still.  One way to practice focusing on one thing at a time is to use our senses.

Tips For Drinking More Water

1. Freeze a few.
Keep bottles of water in your freezer and grab one when you head out. You’ll be more likely to sip chilled water than warm water.

2. Fight boredom with flavor.
For different flavors, toss a few chunks of watermelon, a couple mint leaves or a slice of lemon in your water bottle and let it sit in the fridge for a few hours.

3. Eat spicy foods.
Not only is hot pepper good for you, adding it to your food will help you drink more.

Dietary Guidelines for Americans

In January 2015, the United States government released the 2015-2020 Dietary Guidelines for Americans. Almost all federal policies and programs regarding food and nutrition are based on these dietary recommendations including the USDA National School Lunch Program and Breakfast Program, Special Supplemental Nutrition Program for Women, Infants and Children, Older Americans Act Nutrition Services Programs and more. As a dietitian, I also use these recommendations to educate the public on how to improve or maintain their health through nutrition.

What's Behind the Buzz on Adult Coloring Books?

I recently purchased an adult coloring book titled: Mindfulness. I thought it would be good to give this a try as a tool for relaxation. Lately, there has been talk about adult coloring books as an option for meditation.  Psychologist Kimberly Wulfert, with, explains this alternative to meditation: "In coloring, you've got this physical sensation of the tool you're using touching on the paper.

Don't Fear Fats!

Did you know that heart disease is the number 1 killer of Americans? When we think of improving our cholesterol and heart health we usually think of avoiding fat at all costs. This is a serious misconception because we all need fat in our diets and some fats can actually help improve our cardiovascular system. When we cut back on fats many of us tend to add more refined carbohydrates (think white bread, rice and pasta) and sugar to our diets which has been shown to be almost worse for us! Let’s clarify what the different fats are and which ones should be incorporated into your diet.