Focus on filling half your plate with non-starchy produce.
Whole Foods Every Day
No matter your culture or food preferences, eating whole, minimally processed food can be adapted into any cuisine your family enjoys. Let the Mediterranean Diet guide your choices. Are you eating enough fresh produce? Too many packaged foods?
Beans, legumes and lentils fit into both the whole grain and lean protein groups. Low-fat dairy is a lean protein.
The Mediterranean Diet
Fruits, Vegetables, Whole Grains, Olive Oil, Beans, Nuts, Legumes, Seeds, Herbs, Spices
Base every meal around these
Poultry, Eggs, Cheese, Yogurt
Moderate portions, daily to weekly
Often, at least twice weekly
Be physically active
Enjoy meals with others
Enjoy wine in moderation
Drink water often
To improve overall cardiovascular health, we suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember.
Get Moving For Your Health
Regular exercise helps fend off high blood pressure, heart attacks, strokes, and a host of other chronic diseases.
Optimum Heart Health
For optimum heart health, Prairie recommends at least 30 minutes of moderate to vigorous aerobic exercise on most days of the week. If you can’t get in 30 minutes all at once, you can divide your exercise routine into 10- or 15-minute segments.
Making the decision to quit smoking is half the battle. Click the link below to schedule an appointment to talk to a specialist about resources that will support you on your journey.
Quitting is a journey.
Making the decision to quit smoking is the first step in an important journey toward better health. And just like any major life decision, it often requires outside support to help you be successful. Prairie is here to help and we can offer tools and programs to help ensure that your journey is a success for life.
There are Prescription Drugs to Help You Quit Tobacco
There are prescription drugs that have been shown to help smokers quit. Some can be used along with over-the-counter nicotine replacement