30 Day Wellness
Jumpstart Tips

Understanding the Label

Ignore nutrition claims on the front of the package. The Nutrition Facts label has been improved to help you make better-informed choices.

Mediterranean Meets
Your Plate

Focus on filling half your plate with non-starchy produce.

Whole Foods Every Day

No matter your culture or food preferences, eating whole, minimally processed food can be adapted into any cuisine your family enjoys. Let the Mediterranean Diet guide your choices. Are you eating enough fresh produce? Too many packaged foods?

Beans, legumes and lentils fit into both the whole grain and lean protein groups. Low-fat dairy is a lean protein.

The Mediterranean Diet

Fruits, Vegetables, Whole Grains, Olive Oil, Beans, Nuts, Legumes, Seeds, Herbs, Spices

Base every meal around these

Meats, Sweets

Less often

Poultry, Eggs, Cheese, Yogurt

Moderate portions, daily to weekly

Fish, Seafood

Often, at least twice weekly

Be physically active
Enjoy meals with others
Enjoy wine in moderation
Drink water often

Take Note of New
Blood Pressure Guidelines

Know Your Numbers

People with blood pressure readings higher than 130/80 have high blood pressure, according to new AHA guidelines.

The American Heart Association recently amended their blood pressure guidelines, and what was once considered normal is now considered high. People with blood pressure readings higher than 130/80 will be considered to have high blood pressure, or hypertension.

High blood pressure is one of the risk factors associated with cardiovascular disease, which includes strokes, heart attacks, and many other conditions. Your physician or cardiologist will use your blood pressure readings and compare them to the normal range set by the American Heart Association’s guidelines. If your blood pressure reading is higher than the recommended range, your doctor then will establish a treatment program to help correct it. Medication might not be necessary immediately in order to lower your blood pressure.

If you have been diagnosed with high blood pressure, you should work with your physician or cardiologist to help manage the condition. Make sure you understand what your blood pressure is. You can have your blood pressure checked at health fairs, your local pharmacy, or in the comfort of your own home with an at-home blood pressure device. If the reading is high, schedule an appointment with your physician to discuss your blood pressure and what steps should follow.

First recommendations always involve changing your lifestyle. This includes removing stress from your life, quitting smoking, and decreasing the amount of salt in your diet.

You may want to consider changing your diet or increasing your physical activity and exercise regimen to help get your blood pressure under control. Reducing your caloric intake, walking for 20 minutes a day, and increasing the amount of vegetables you eat can all help to significantly lower your blood pressure.

Remember, the health of your heart is important. If you have any risk factors or a familial history that could contribute to high blood pressure, speak with your physician right away.

Where Are Your Numbers?

These guidelines are based on large population studies, but each person has a unique health profile. It is important to create a partnership with your healthcare Physician and APC to understand what your particular numbers mean for you. Note the new guidelines for blood pressure that call for treating patients with lower numbers to prevent later complications.

Body Shape Matters

People with apple-shaped bodies (larger waists with extra weight around the abdomen) are at a higher risk of developing heart disease, diabetes and other complications. Those who have a narrow waist and carry more weight around the hips (pear-shaped bodies) have a lower risk.


To improve overall cardiovascular health, we suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember.

Get Moving For Your Health

Regular exercise helps fend off high blood pressure, heart attacks, strokes, and a host of other chronic diseases. 

Optimum Heart Health

For optimum heart health, Prairie recommends at least 30 minutes of moderate to vigorous aerobic exercise on most days of the week. If you can’t get in 30 minutes all at once, you can divide your exercise routine into 10- or 15-minute segments. 

Smoking Cessation

Making the decision to quit smoking is half the battle. Click the link below to schedule an appointment to talk to a specialist about resources that will support you on your journey.

Quitting is a journey.

Making the decision to quit smoking is the first step in an important journey toward better health. And just like any major life decision, it often requires outside support to help you be successful. Prairie is here to help and we can offer tools and programs to help ensure that your journey is a success for life. 

There are Prescription Drugs to Help You Quit Tobacco

There are prescription drugs that have been shown to help smokers quit. Some can be used along with over-the-counter nicotine replacement therapy. You often need to start taking them in the weeks before your Quit Day (the day you plan to quit). Be sure to talk to your doctor to see if medication may be an option.