Eat Healthy

Leafy greens supply many vitamins and minerals we need to stay healthy and fit. They are a rich source of vitamin A (from carotenoids), vitamin C, and folate (one of the B-vitamins). Spinach is rich in vitamin K, while other leafy greens are a good source of vitamin K. Vitamin K is needed for normal blood clotting and healthy bones.

That's not all. The very things that give leafy greens their rich color help reduce risk of diseases. These antioxidants and phytochemicals are thought to be strong disease fighters. In part, they are also what cause the cooking water - pot likker - to turn yellow-green and the whole house to smell when you cook greens.

Greens are green in part because of the lutein (lou-teen) and zeaxanthine (zee-uh-zan-theen) they contain. These two substances may help protect your eyes from cataracts and macular degeneration, a leading cause of blindness in older adults.

You should eat leafy greens several times a week, if not every day, to have the benefits provided by greens:

1. Helps maintain healthy eyes and vision.
2. Helps keep immune system healthy to fight infections.
3. Helps reduce risk of cancer and heart disease.
4. Helps reduce risk of high blood pressure and stroke.
5. Helps reduce risk of cataracts and macular degeneration.
6. Helps keep bones and teeth strong, along with diet with enough calcium and vitamin D.

Be Active

Did you know that 1 mile of walking equals about 2000 steps?

By making small changes in your daily habits, you can quickly add those 2000 steps to your daily exercise plan.

Click here to find simple ways to add steps to your life!

Get Checked

HDL, or High Density Lipoprotein , is a blood test that helps determine your risk of heart disease. It is sometimes called the "good cholesterol." A higher level in your blood is considered more healthy than a lower level.

So what is normal? A good level of HDL is greater than 40 mg/dL and is associated with average risk of heart disease. A better level of HDL, is 60 mg/dL or more. People with this level of HDL typically have a less than average risk of heart disease. A person who has a HDL level of less than 40 mg/dl has a greater chance of having heart disease.

Do you know what your HDL is? Are you at risk of heart disease?

Click here to find out more about this test!

Be Smoke Free

Have you made a New Year's Resolution to quit smoking? Congratulations! You have taken a great step toward wellness and good health.

Are you thinking about being smoke free in 2006? If you still aren't sure, Smokefree.gov offers these important reasons to quit:

• I will feel healthier right away. I will have more energy and better focus. My senses of smell and taste will be better. I will have whiter teeth and fresher breath. I will cough less and breathe better.
• I will be healthier the rest of my life. I will lower my risk for cancer, heart attacks, strokes, early death, cataracts, and skin wrinkling.
• I will make my partner, friends, family, kids, grandchildren, and co-workers proud of me.
• I will be proud of myself. I will feel more in control of my life. I will be a better role model for others.
• I will no longer expose others to my second-hand smoke.
• I will have more money to spend.
• I won't have to worry: "When will I get to smoke next?" or "What do I do when I'm in a smoke-free place?"

Click here to find resources and information to help you succeed and to Be Smoke Free.

Be Positive

The "post-holiday blues" are not just something you hear about - the are a real experience shared by many older adults. Common symptoms include lethargy, fatigue, headaches, problems sleeping, crying spells, and cravings for sweets and starchy foods.

So, what can you do?

• Exercise - Regular exercise can not only lift your spirits but also enhance your body from the inside out. Consult your doctor prior to starting any new exercise program to make sure it is right for you.
• Lighting - Light sensitivity can play a huge role in our mood. Try to work near a window or with good lighting to lift your spirits.
• Get Out - Whether it's going out for lunch, for a walk, or just to sit and feed the birds, being outdoors will give your attitude a breath of fresh air.
• Avoid Caffeine - Although some people look to coffee, tea, and soda to boost their energy, getting too much caffeine can do just the opposite.
• Be Creative - The holidays are a time for us to be creative with decorating, crafts, and gift purchases. Continue to nurture your creative side with craft projects and art.
• Massage - The art of massage provides both physical, emotional, and spiritual benefits.

Click here for more resources to help with post-holiday blues or other causes of depression.