Home cookin’!

Eating more homemade meals may reduce the risk of Type 2 diabetes. Researchers found that people who ate 11-14 homemade meals a week had a 13% lower risk of developing Type 2 diabetes. The study also found that eating more homemade meals may be associated with less weight gain over time.

Meals and snacks prepared away from the home contain more calories on average than those made at home. They are also higher in nutrients we over-consume, such as saturated fat, and lower in nutrients we under-consume, like calcium, fiber, and iron.


These findings demonstrate that eating home-cooked meals can protect against weight gain, which can stave off cardiovascular disease and type 2 diabetes.

How much do you know about diabetes?

Diabetes quiz






What is meditation?

Meditation originally was meant to help deepen understanding of life; more commonly involving seeking answers from mystical forces. These days, meditation is commonly used for relaxation and stress reduction. Aside from stress reduction, certain forms of meditation claim to help with lowering blood pressure and improving heart function. Most forms are also great ways to exercise. Meditation might not be for everyone, especially if you have an underlying muscle condition. Certain exercise’s involved with meditation practices might affect joints and muscles. Always talk to your doctor before you start any new form of exercise.Businessteam doing yoga exercise

Types of meditation

Yoga—Is a mind-body practice. Stretching exercises are combined with controlled breathing to help relax the body and mind. There are many different yoga styles, intensity levels, and forms.

Mantra—Mantra’s are words or phrases that are repeated either silently or out loud. Mantra meditation is especially useful in calming oneself and helping you to concentrate. For those of you who have text anxieties, or fear of public speaking this can be helpful.

Tai-Chi—Pronounced TAI-CHEE was originally developed for self-defense. It’s a graceful flow of movements more commonly used as a form of stress reduction. It is also a gentle form of exercise that is low impact so there is minimal stress on the joints. There are many different styles of Tai-Chi that can be practiced.



National Center for Complementary and Integrative Health

Yoga Health Foundation

Stressing Out?

You can’t really define strFiredess but it’s created when we react to certain things. Our bodies prepare themselves for tough situations by increasing in strength, stamina, and focus.

Stressors are the cause of stress. Having to perform in front of  people is a stressor. An overload of work is a stressor. A dangerous situation is a stressor.

There is both good stress and bad stress.

Good Stress

A bear is chasing you! This  stress will  let your body know to be ready for something and it helps you to react fast! This kind of stress will come and go very quickly.

  • It’s usually referred to as fight or flight.
  • There doesn’t have to be immediate danger.  Just the idea of a possible danger can trigger it,  such as thinking about your fear of snakes.

Businesswoman reading document

Bad Stress.

  • Family conflicts
  • Crammed schedules
  • Relationship problems

      These can create ongoing stress.

This can take a toll on you physically, leaving you feeling drained. Health related problems can arise from too much ongoing stress. You can have headaches, stomachaches, lack of sleep or anxiety attacks. This Stress Fact Sheet helps to describe the different kinds of stress that occur.

Ways to help reduce stress

  • Manage your schedule: If you’re over-scheduled pick only the activities that are most important to you.
  • Rest, get eight to nine hours of sleep each night.
  • Exercise
  • Eat well
  • It’s okay to say no when asked to do extra activities.

Peanut Allergies

Stop Peanut

March 1st was National Peanut Butter Lovers Day according to nationalpeanutboard.org

March is also peanut butter month!

Let’s think of March as peanut allergy awareness month, as well!

While many can enjoy a simple pb&j sandwich, there are many who can’t. If your child has an allergy to nuts or any other allergens please contact your child’s school nurse.

Please pay attention to school procedures.

Avoid  nut products for lunches or classroom treats if it is a nut free or nut aware school. 

An allergy starts when your immune system mistakes a normally harmless substance for a dangerous invader. That produces antibodies that create chemicals in the body, such as histamines, to fight the substance. Reactions to the substance can inflame your skin, sinuses, airways, or digestive systems.

A peanut allergy is the most common cause of food induced anaphylaxis. Anaphylaxis is an acute allergic reaction to an antigen to which the body has become hypersensitive. An anaphylactic attack is severe and requires a shot of epinephrine as well as a trip to the emergency room.

Signs of an anaphylaxis attack:

  • Constriction of airwaysPeanut Allergy Stacy
  • Swelling of your throat that makes it difficult to breathe
  • A severe drop in blood pressure (shock)
  • Rapid pulse
  • Dizziness, lightheadedness or loss of consciousness





Facts About Backs

  • Experts estimate that as many as 80% of the population will experience a back problem at some time in their lives.
  • One-half of all working Americans admit to having back pain symptoms each year.

gym man stretching

  • Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
  • Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
  • Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

On the bright side, there are preventative measures that can be taken! Here is a link to an educational pamphlet about backs, their anatomy, and ways to exercise them.

Gym girl bending backwards



Snooze and Don’t Lose.


Click here for a fun and interactive website all about snoozing.

Having a restful night of sleep is vital for your brain. Sleep is crucial for concentration, memory, coordination, and even emotional health. Without enough sleep, people have trouble focusing and responding quickly when they need to, for example when driving a car.

Recent studies have even shown that not getting enough sleep can have the same effect on a person that drinking alcohol causes. Are you giving your brain the rest in needs? Answer the following two questions:

Are you dependent on caffeine to get through the day?

Do you feel sleepy while you’re driving?

If your answer to the above questions is “yes” then you may need to set a different sleep routine. Adults need seven to nine hours of sleep each night. Your own “magic” number though, is determined by how you feel. Some people can get seven hours and feel well rested while others can get the same number of hours of sleep and still feel tired.  Pay attention to how you feel every morning, did you get eight hours and you still feel tired? How often do you get a good night of sleep? If it’s not often enough you should consider adjusting your bedtime to fit your needs.

Ways to get on track with your sleep:Businessman asleep at his desk on white background

-Pay attention to your mood, energy levels and health after a poor night’s sleep.

– Don’t take naps after work!

-Avoid large meals three hours before your bed time.

-Avoid caffeinated drinks three hours before your bed time.

-Keep a routine for yourself, even on weekends keep waking up and going to sleep at the same time.

-Make your room a place for only sleep. (Try not to watch TV or read in bed.)

-Don’t sleep in places other than your room if you can avoid it. (Ex: Couches, etc…)

Sources :



Keep Them Strong.

Did you know, most people reach their peak bone mass around age 30? Bone mass is the mineral content of bones. Your chance of getting osteoporosis (A condition that causes bones to become weak and brittle) depends on how much bone mass you have when you reach that age.  After you reach the peak you still continue building bone mass but the rate at which it’s lost is much faster.  Thankfully you can slow the process or even prevent it by making healthy choices in your day to day life.

 Female skeleton with shoulder pain

Exercise: Exercise is good for a number of reasons, but research suggests people who exercise reduce their risk of osteoporosis. Weight-bearing exercises (walking, jogging, etc…) are especially good at helping to build strong bones.

Calcium: Try to incorporate plenty of calcium in your diet. For adults ages 19 to 50 the recommended amount of calcium per day is 1,000 milligrams. This recommendation increases to 1,200 milligrams a day for women after age 50 and for men after age 70. Good sources of calcium include dairy products, such as milk, eggs, yogurt and even ice cream! Broccoli and kale are good sources of calcium, too. If you’re not really a dairy person or feel that you’re not getting enough there are calcium supplements that you can take.

Vitamin D: Vitamin D is needed to absorb calcium. The recommended amount of vitamin D for adults ages 19 to 70 is 600 international units (IU’s) a day. After age 71 the recommended amount increases to 800 international units a day. It can be found in oily fish (tuna and sardines are good ones!) egg yolks, and fortified milk. There are also vitamin D supplements available if you feel you’re not getting enough.

Avoiding Tobacco and Alcohol use: Research suggests that tobacco contributes to weak bones. Also, having more than two alcoholic drinks a day increases the risk of getting osteoporosis.

How much calcium are you getting? What are your chances of getting osteoporosis? Take this quiz and find out!