Tips for Increasing Physical Activity  (information courtesy MyPlate.gov)

Make physical activity a regular part of the day

Choose activities that you enjoy and can do regularly.  Fitting activity into a daily routine can be easy — such as taking a brisk 10-minute walk to and from the parking lot, bus stop or subway station.  Or, join an exercise class.  Keep it interesting by trying something different on alternate days.  Every little bit adds up, and doing something is better than doing nothing.  Make sure to do at least 10 minutes of activity at a time; shorter bursts of activity will have the same health benefits as working out for 30 minutes a day.  For example, walking the dog for 10 minutes before and after work, or adding a 10-minute walk at lunch, can add to your weekly goal.  Mix it up – swim, take a yoga class, garden, or lift weights.  To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.  Just keep moving!

Healthy Snack Idea for Your Super Bowl Party (from mensfitness.com)

Hummus Devilled Eggs                Serves: 12 (each serving = 2 halves)
Ingredients
12 hard boiled eggs, peeled
1 ½ cups low fat hummus
Paprika and Italian parsley to garnish

Instructions
Cut eggs in half lengthwise. Remove the egg yolks to a small bowl and reserve for another use. Fill each egg white shell with a tablespoon of hummus and sprinkle lightly with paprika and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to one day before serving.

Fit Factor: 100 calories, 15g fat, 26 mg sodium, 12 g carbs, 2 g sugars, 3 g fiber, 8 g protein per serving –
See more at: http://www.mensfitness.com/nutrition/what-to-eat/10-healthy-super-bowl-snack-ideas/slide/4#sthash.VJncVl5F.dpuf

Super Foods:  Salmon

Did you know that salmon is full of omega 3 fats which are beneficial for heart health.  So, people at a higher risk of heart attack might want to consider eating salmon a few times a week.

Trouble sleeping too?  Salmon contains a chemical substance called tryptophan that is important in promoting better sleep. Salmon is great for improved brain health and highly recommended for children’s proper brain development.

Salmon also increases bone density to help prevent breaks in children and the elderly

Recipe to Try:  Salmon Bake-Simple Recipe (from food.com)

Total Time: Prep Time:  5 minutes  Cook time: 25 minutes  Serves: 2

Directions:
1.    Preheat oven to 325 degrees.
2.    Mix together soy sauce, lemon juice, and spices.
3.    Place salmon in a shallow baking dish, and pour liquid mixture over the filets.
4.    Bake about 25 minutes or until salmon is flaky.

Ingredients:
•    12 ounces salmon fillets (about 2 fillets)
•    1/4 cup soy sauce
•    1 teaspoon lemon juice
•    1/2 teaspoon ginger
•    1/4 teaspoon cinnamon
•    1/8 teaspoon pepper

Nutritional Facts for Easy Baked Salmon
Amount per Serving Size    % Daily Value
Total Fat 7.4g            11%
Saturated Fat 1.3g        6
Cholesterol 77.4 mg        25%
Sugars 0.7g            2%
Calories 238.5
Calories from Fat: 67        28%
Sodium 2137.3 mg        89%
Total carbohydrates 2.8 g        0%
Protein 38.3%            76%
Sugars 0.7g            2%
Dietary Fiber 0.5g        2%