Too Much Nicotine: The Risks of Vaping

Written on December 18, 2018 at 2:08 pm



Smoking electronic cigarette. Shallow DOF. Developed from RAW; retouched with special care and attention; Small amount of grain added for best final impression. 16 bit Adobe RGB color profile.

Marked as a safer alternative to cigarettes, vape pens still contain nicotine, a highly addictive stimulant that can greatly impact your health. Watch this video to learn more:

Healthy Snacks for Kids

Written on August 19, 2016 at 11:21 am


It’s that time of year again; hurrying the kids out the door for school! With all the craziness in the morning to get the kids ready, along with the madness that happens after school with activities, feeding them healthy snacks can become lost in the mix.

Here are some healthy snacks that are quick to make, delicious, and most importantly, nutritious! For portion size, remember that moderation is key.

  • Hummus. Use vegetables, pretzels or whole wheat crackers as dippers.
  • Fruit smoothies. In a blender, add your kid’s favorite fruits to low-fat milk or Greek yogurt and ice. Add spinach or kale to sneak in those vegetables!
  • Homemade granola. Mix together nuts like almonds, cashews, or peanuts; dried fruit such as cranberries, pineapple, or banana chips; finish with whole grain cereal.
  • Ants on a log. Take a celery stalk, or slice a banana in half, and spread peanut butter on it. Add the “ants” by topping it with dried cranberries or raisins!
  • Avocado toast. Toast a slice of whole wheat bread. Then add slices of avocado for a quick breakfast or healthy after-school snack.
    • Ever wonder how to pick a ripe avocado? The color should be a dark, almost black color and it should yield to gentle firm pressure in your palm.
  • Dessert quesadillas. Take a whole-wheat tortilla, spread peanut butter on it, and then add slices of banana. Mix it up by using other fruits like apples or strawberries and by trying almond or cashew butter!

For more healthy snacks ideas visit:


Keeping a Food & Exercise Diary

Written on June 27, 2016 at 2:32 pm


You may be thinking, “tracking my food and exercise is a lot of work!” It can be, but it also brings great rewards, such as helping you to reach your goals and feel empowered to make a lifestyle change. Also, many free apps and Move2Health’s Supertracker group make the actual tracking even easier.

Here are some more reasons to start (or keep) tracking:

  • The act of tracking can change your behavior, by helping you to make choices more mindfully.
  • Reviewing your food and exercise diary will motivate you to keep striving toward your goals.
  • Tracking will help you to notice if you are eating balanced meals, or if you need more variety in your diet.
  • Your food and exercise diary can make you more aware of patterns in your daily routine, such as eating mindlessly when you are stressed.

The benefits of keeping a food and exercise diary far outweigh the burdens. So give it a try, and start today!

Stay Active During Winter

Written on February 10, 2016 at 12:25 pm


When it’s cold out, you may just want to snuggle by the fireplace, watch movies, and indulge in hot cocoa. But it’s important to keep moving throughout the winter. Here are some ideas to help you stay motivated!

  • Pop in a workout DVD and exercise at home. You don’t have to worry about getting to a gym, and you can avoid picking up germs from the workout machines.
  • Try an indoor fitness class such as water aerobics, yoga, or Zumba.
  • Most malls welcome mall walkers. If you walk twice around Fashion Square in Charlottesville, you will have walked about a mile.
  • Try out a winter sport such as skiing, snowboarding or snowshoeing. Or just play in the snow with friends and family!

Backyard Fun

Written on August 18, 2015 at 11:00 am

Senior Couple Playing Badminton_216782947

At your next get together, offer a variety of activities to keep your guests entertained before and after eating. Outdoor gatherings are perfect for team and individual games. Here are some ideas guaranteed to get your guests up and moving.

  • Get in the water. What better way to cool off then to host a pool party? If you don’t have a pool, consider setting up a slip-and-slide!
  • Set up an obstacle course. Lay down some old tires or hula hoops, cones, and balls and you’ve got yourself an obstacle course! Come up with instructions for your participants to maneuver the course—first hop on one foot, then run, then throw a ball. You get to decide!
  • Game on! There’s nothing like a little healthy competition to get the party going. Have your guests divide into teams for a game of tug-of-war, a relay race, a potato sack race, or even a water balloon fight!
  • Nothing like the classics. Bocce, corn hole, croquet, badminton—these are just some of the many activities you can set up in your backyard for your guests to play. You can encourage your guests to bring their favorite games as well.

Barbecue Basics

Written on August 4, 2015 at 11:00 am

Family Grilling_281337914

It’s summer and time to fire up the grill! We are sharing our favorite tips and recipes to make your next barbecue a healthy and stress-free one.

  • Think beyond burgers and hotdogs. You can grill fruits and veggies too. Grilling brings out the flavors in many foods, so give it a try!
  • Don’t forget the sides. If you’re like us and love to load up on side dishes, offer some healthier alternatives that your guests will enjoy.
  • Less is more. You don’t want to be slaving over a hot grill the entire time. Consider prepping several dishes in advance. This way, you will only need to grill one or two things and will have more time to spend with your guests.
  • Make it DIY. Leave the assembly to your guests. Set up a fixings bar where your guests can make their own salads, sandwiches, etc.

Our Favorite Barbecue Recipes

Grilled Fruits and Vegetables

Side Dishes



Staying Active While Traveling

Written on July 21, 2015 at 11:00 am

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Just because you’re on vacation doesn’t mean you can’t get in your exercise. Here are some of our favorite tips for staying active while traveling.

  • Plan an active vacation. Plan your vacation around an activity that the entire family will enjoy. Whether it’s water skiing at the beach or hiking in a national park, let the activity be the focus of your vacation.
  • Explore on bike or on foot. Many places offer bus tours, but by choosing to explore the city on a bicycle or by walking you’ll be able to see the city from an entirely different perspective.
  • Make exercise a routine. Go for a morning walk before you start your day. Use the exercise facility in your hotel or purchase a day pass to an area gym. Treat your exercise routine while you are traveling the same as you would at home. That said, don’t forget to pack your workout clothes!
  • Be adventurous. Vacations are a chance to try something new and exciting. Why not try out a new sport? Never surfed before? How about scuba diving? Give it a try while you are at the beach! The possibilities are endless!

Eating Healthily While Traveling

Written on July 7, 2015 at 11:00 am

Asian Couple Hiking_221844337

It can be difficult to eat well while traveling. However, with some careful planning and learning to think twice about what you eat, you don’t have to let your vacation undermine your healthy habits!

  • Pack your own snacks. Pack little plastic baggies with nuts, whole grain crackers, carrot and celery sticks, and fruit that won’t bruise easily like apples or clementines. You will resist the urge to snack on unhealthy foods if you already have healthy options on hand. These prepared baggies are perfect for the road or even to take with you on the plane. Just make sure what you pack follows your airline’s regulations. Click here for more ideas of healthy foods to pack when you travel.
  • Make smart choices when eating out. It’s okay to indulge once in a while, but remember that your plate should be filled with mostly fruits and vegetables just like you would eat at home.
  • Eat like the locals. A great way to experience a new place is to eat like the locals do. Find out when and where the farmers’ markets are. If you are traveling during the summer, take advantage of these markets to enjoy locally grown, seasonal fruits and vegetables.
  • Try new foods. Traveling is a great opportunity to sample local cuisine. Challenge yourself to try a new fruit or vegetable you haven’t had before. You’ll be surprised what you may end up liking!

Outdoor Activities

Written on June 9, 2015 at 11:00 am

Family Playing Soccer_15529723At your next barbecue or picnic, consider some of these outdoor activities to get you up and moving!

  • Recess games aren’t just for kids. Break out the hula hoops and jump ropes. You’ll be surprised how much fun you’ll have!
  • Basket of fun. Keep a basket of sports equipment on hand. That way, you’ll be ready for an impromptu game of Frisbee, soccer, football, or whatever you are in the mood to play.
  • Bring your favorite indoor games outside. Why not try some lawn bowling or Twister? The possibilities are endless!
  • DIY it. Recycle plastic bottles as bowling pins for lawn bowling or create your own cornhole set with an old canvas and bean bags. Be creative! You can check out more DIY outdoor game ideas here.

Outdoor Dining

Written on June 2, 2015 at 7:50 pm

African American Family Having Picnic_6965920

Whether you are eating dinner on the patio or having a picnic in the park, here are some of our favorite tips and healthy recipes to enjoy while dining al fresco.

  • Keep it simple. Save the five-course meal for another time. Prepare a few dishes that are easy to make and good for sharing.
  • Avoid foods that spoil quickly. Some foods when left out for too long can spoil and make you sick. If you must have foods with a mayonnaise or dairy base, pack these items in a cooler to keep them from going bad.
  • Portable is key. Stick to foods that are easy to eat with your hands and aren’t messy. Sandwiches and wraps are great options. For foods like salads, pack them in individual mason jars or plastic cups with a fork in each.
  • Skip the utensils. When possible, assemble your foods with toothpicks or skewers and you won’t need to worry about having to pack extra utensils.

Girl Eating Corn_113126242Our Favorite Recipes

Sandwiches and Wraps


Sweet treats