Health and Wellness

Exercise Now ... No Excuses

Increasing your physical activity will make you feel better, look better, and reduce your risk of cancer, heart disease, and diabetes. Physical activity has been shown to be the strongest predictor of weight maintenance. Remember that every activity burns calories, so if you walk at a rate of 3-4 miles per hour, you will burn off a small vanilla ice cream cone or a small order of fries (about 250 calories) in an hour. Although guidelines by various health organizations may differ, most recommend at least 30 minutes of moderate activity on most days of the week. So what is moderate activity? Moderate activity is any activity that makes your heart rate increase slightly and makes you breathe as hard as you do during a brisk walk, without breaking into a sweat.

So why not exercise? Here are some common excuses and responses:


If you don't have a half-hour to exercise, just do 10 minutes of activity three times per day. Research shows that 5- to 10-minute bouts of exercise, with a total accumulation of 30 minutes of activity per day, contribute to physical and psychological health.


Many activities require little or no equipment. In fact, the most popular activity just requires a pair of shoes.


It has been shown that exercising boosts your energy level. Don't procrastinate, start now!


Just modify your everyday activities, such as using the stairs instead of the elevator or walking the corridors and stairwells of your workplace during your breaks. Be flexible and choose a variety of activities that you enjoy. Find an exercise program and a “buddy” who will motivate you to exercise regularly.

Remember to start with moderate activity and gradually increase the duration, frequency, and intensity as you increase your fitness level. And don't forget to enjoy yourself!!

NOTE: These tips were provided by the American Cancer Society's Guide to Being More Physically Active.

Healthy Breakfast Recipes in 15 Minutes

Breakfast is an important meal, providing you with energy for the day and helping to keep you full so you are less likely to snack. Take time to make one of these healthy breakfast recipes, even if you are running late—15 minutes or less is all it takes to start your day out right.

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.


  • 2 corn tortillas
  • 1 tablespoon salsa
  • 2 tablespoons shredded reduced-fat Cheddar cheese
  • 1/2 cup liquid egg substitute, such as Egg Beaters


  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Citrus Berry SmoothieThis meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body's cells process oxygen.


  • 1 1/4 cups fresh berries
  • 3/4 cup low-fat plain yogurt
  • 1/2 cup orange juice
  • 2 tablespoons nonfat dry milk
  • 1 tablespoon toasted wheat germ
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract


  1. Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

Herb & Onion Frittata

This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.


  • 1 cup diced onion
  • 1/4 cup plus 1 tablespoon water, divided
  • 1 teaspoon extra-virgin olive oil
  • 1/2 cup liquid egg substitute, such as
  • 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons farmer's cheese, or reduced-fat ricotta


  1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
  2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
  3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.

Recipes are provided by