General Wellness

Healthy Eating

Here are six small steps you can take for better nutrition:

  1. Don't add salt to your food
  2. Eat more fruits and veggies - determine your recommended serving at
  3. Choose only low-fat dairy products
  4. Avoid snacks with high amounts of salt
  5. Cut back on ketchup, mustard and soy sauce
  6. Avoid butter and margarine

Eating BETTER on the Road

Reduce soda - Increase water:
Eliminating just one can of soda per day will drop a pound of fat per month! Water helps to flush and hydrate the body - if you're thirsty, you're already dehydrated.
Smaller portions:
Don't eat more than you need to feel full, not stuffed. Remember, you can always wrap up your leftovers, so eat slowly and pay attention to what your stomach says. It takes 10-12 minutes for your brain to catch up with your stomach. That delay can cause you to overeat.

Guidelines to remember when you eat fast food:

Get it grilled
- Stay away from fried foods. Get the grilled chicken sandwich instead of the fried.
Never supersize
- If you can't live without the french fries, get a small. If you really want a cheeseburger, go for it-- just don't get the double.
Add a salad
- Most fast food restaurants have side salads on the menu. Start with one of those; it will fill you up, and you'll eat less of everything else. But remember to order fat-free dressing or eat very little of the regular.
Cut out the sauces
- Try your favorite sandwich without the mayonnaise, sauce or dressing.
Choose water
- Avoid milkshakes, sodas or fruit juices. Try to drink two glasses of water with each meal.


The key is to be choosy when buying or packing your snacks for the road. What's the best choice for a snack?

If you love CRUNCHY snacks: VEGGIES are your best option. Crunch without the calories.

If you love SWEET snacks: FRUIT! Raisins or grapes are a great snack with sweetness but also have fiber and vitamins.

Restaurant Tips:

Reduce consumption of...

  1. Bread
  2. Sauces (order dressings on the side)
  3. Appetizers
  4. High fat salads (cheese, creamy dressings, eggs, croutons, bacon, etc.)
  5. Skin and fat on meat

Flu prevention

  1. Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it. It is not recommended to keep tissues for more than one use. If you do not have a tissue, cough or sneeze into your elbow or shoulder. Do not cough or sneeze into your hands.
  2. Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand sanitizers are also effective if soap and water are not available.
  3. Avoid touching your eyes, nose or mouth. Germs spread the easiest that way.
  4. Gargle twice a day with warm salt water (use mouthwash if you don't trust salt).
  5. Clean your nostrils at least once every day with warm salt water. Blowing your nose hard once a day and swabbing both nostrils with cotton swabs dipped in warm salt water is very effective in bringing down viral population.
  6. Boost your natural immunity with foods and drinks rich in vitamin C. If you have to supplement with vitamin C tablets, make sure they also contain zinc to boost absorption.
  7. Drink warm liquids (tea, coffee, etc). Warm liquids has the same effect as gargling but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.
  8. Try to avoid close contact with sick people. Keep your distance if at all possible.