health and wellness
Progress, Not Perfection: How Healthy Habits Can Stack Up One Step at a Time
The article emphasizes that achieving better health relies on progress, not perfection. It advocates for realistic goals and highlights tools like My Life Check for personalized health assessments. Small, manageable changes in diet, exercise, sleep, and stress management can significantly impact overall well-being, making healthy habits more attainable and sustainable.
Last Updated on April 1, 2026 by Daily News Staff
Progress, Not Perfection: How Healthy Habits Can Stack Up One Step at a Time
(Feature Impact) Despite the best of intentions, it’s common for plans to build healthier habits to fall flat. Often, the culprit isn’t a lack of motivation or discipline; rather, it’s unrealistic expectations.
Overhauling your lifestyle requires a level of commitment that isn’t always practical. Understanding your personal health needs and the challenges you need to overcome can help give you a more realistic roadmap toward better health.
Tools to Guide You
Every plan needs a starting point and there are many reputable sources that can help guide you toward a plan that addresses your personal health needs.
For example, the American Heart Association introduced My Life Check, a simple, free tool to help individuals understand their heart health and what’s driving it. Users answer simple questions about their daily habits and health factors to get a personalized Heart Health Score in minutes.
The results are private and downloadable, giving you full control of your information. The tool turns big goals into small, specific actions you can start right away. Knowing your numbers relative to your heart health (and where you are in comparison to target ranges for optimal health) can help you decide how to build a better map to get you where you want to be.
While the report is customized to each individual, no personal data is stored and answers are only used to calculate health scores and provide personalized recommendations and practical steps to improve your health, so you can use your results to focus on what matters most to you. Every small step you take, such as moving more, eating smarter, sleeping better or managing stress, can add up over time.
Finding Your Path
Once you’re armed with data and know where you stand on your heart health numbers, small steps become clearer and more manageable. That knowledge makes it easier to choose one area to focus on, such as getting more sleep, taking daily walks or adding more color to your meals.
Healthy changes don’t need to be expensive or complicated. The best habits are ones that fit real life when every action you take moves you closer to your goals.
Staying motivated and on track is also easier when you can check back in, see your progress and realize the steps you’re taking are making an impact. Checking in every few months to see how you can grow gives you the chance to celebrate your progress, learn from challenges and keep building lasting habits that feel good.
To get started with personalized tips to set your own health goals, visit heart.org/mylifecheck.
Healthy Habits for Everyday Life
Eat Smart
Choose foods that help you feel your best, one meal at a time. Add more color to your plate and focus on balance, not restriction. Simple, affordable swaps can make a real difference.
Smart Tip: Aim for an overall healthy eating pattern that includes whole foods, fruits and vegetables, lean protein, nuts, seeds and cooking in non-tropical oils such as olive and canola.
Move More
Find movement that fits your life, such as a walk, a stretch or dancing while you cook. Every bit of activity counts and it all supports your heart and mind. Move for joy, not just for results.
Smart Tip:Adults should get 150 minutes of moderate physical activity (or 75 minutes of vigorous activity) per week. Kids should aim for 60 minutes every day, including play and structured activities.
Sleep Well
Rest is a foundation of good health, not a reward. Protect your bedtime routine and give your body the recovery it deserves. Notice how good sleep makes everything else easier.
Smart Tip: Most adults need 7-9 hours of sleep each night. Children require more. Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.
Manage Stress
Check in with yourself regularly, both mentally and emotionally. Create simple moments to pause, breathe, laugh or step outside. Connection, kindness and calm all support a healthy heart.
Smart Tip:The first step to stress management is awareness. Step “away from yourself” for a moment. Objectively ask yourself, “Is my stress level too high?” If so, look at what might be causing that stress.
Ideas for Incremental Changes
- Dedicate 15 minutes at the beginning or end of the day to focus on self-care, whether it’s unwinding with some music, writing down your goals or reflecting on the highlights of the day.
- Aim to add an extra serving of fruits or veggies each day, such as creating a savory veggie omelet or exploring new smoothie blends that let you pack in the produce on the go.
- Give your cabinets a quick update and put the smaller plates front and center. When you use a smaller plate, you can fill it while still sticking to recommended serving sizes.
- If you’re not a fan of the gym, think about how your hobbies can play a role in your physical activity. Even gardening counts as physical activity, so get creative to get moving with an activity you truly enjoy.
- Establish a bedtime routine that allows you to ease into sleep more easily. Once you feel the impact of better-quality rest, you may find yourself more motivated to make a regular bedtime a priority.
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Food and Beverage
Millions of Eggs Recalled Over Possible Salmonella Risk: What Consumers Need to Know
A major egg recall is affecting nearly 1.6 million dozen eggs sold under several popular brands. Here’s how to determine if your eggs are included and what steps to take if they are.
News You Can Use This Moment!
Consumers are being urged to check their refrigerators after a major recall involving nearly 1.6 million dozen shell eggs due to the potential presence of Salmonella Enteritidis, a bacterium that can cause serious foodborne illness.
The voluntary recall, announced by Midwest Poultry Services, L.P., affects white shell eggs and brown cage-free eggs produced at two Texas farms and distributed between June 6 and July 3, 2026. According to the U.S. Food and Drug Administration (FDA), the eggs were sold through grocery stores and foodservice distributors in Texas, Louisiana, Oklahoma, Arkansas, Mississippi, and New Mexico.
What Brands Are Included?
The recalled eggs were sold under several familiar brand names, including:
- Kroger
- Simple Truth
- Brookshire’s
- Country Morning
- Sunups
Not every carton under these brands is affected. Consumers should look for:
- Plant Code: P-1950 or 0840962
- Julian Dates: 157 through 184
- Best By/Sell By Dates: July 20, 2026, through August 17, 2026
Why the Recall Matters
Salmonella can cause symptoms including:
- Diarrhea
- Fever
- Stomach cramps
- Nausea
- Vomiting
Symptoms typically begin 12 to 72 hours after eating contaminated food and usually last four to seven days. While many healthy adults recover without treatment, infections can become severe in young children, older adults, pregnant women, and people with weakened immune systems.
The FDA and the Centers for Disease Control and Prevention (CDC) are investigating a multistate outbreak involving 98 confirmed illnesses across 17 states, resulting in 26 hospitalizations. No deaths have been reported. Investigators say the recalled eggs are linked to part of the outbreak, although they do not account for every reported illness.
What Should You Do?
If you have eggs matching the recalled codes:
- Do not eat them.
- Return them to the store for a refund or dispose of them safely.
- Wash your hands thoroughly after handling the carton.
- Clean and sanitize any refrigerator shelves, containers, or kitchen surfaces the eggs may have touched.
If you have already eaten the eggs and develop symptoms of Salmonella infection, contact your healthcare provider, especially if symptoms are severe or persist.
Are Arizona Consumers Affected?
The recalled products were officially distributed in six states, and Arizona is not listed among the primary distribution states. However, because food products can move through wholesalers, travelers, or secondary retailers, Arizona consumers who recently purchased eggs while traveling—or who received eggs from family or friends in affected states—should still check the carton codes.
The Bottom Line
Food recalls are an important part of protecting public health. Taking a few moments to inspect the eggs in your refrigerator could help prevent a serious illness. If your carton matches the recalled plant codes and date range, don’t take the risk—return it or throw it away.
STM Daily News will continue to monitor this developing story and provide updates as additional information becomes available.
Related Resources
- FDA Recalls, Market Withdrawals & Safety Alerts
- FDA Foodborne Illness Outbreak Investigations
- CDC: Salmonella Information
- FoodSafety.gov Consumer Resources
Child Health
How One Sweet Fruit Packs a Powerful Nutritional Punch
As conversations around nutrient-dense eating continue to grow, fresh fruit has become one of the simplest ways to add naturally occurring vitamins and minerals to everyday routines. One easy place to start is this Nut Butter and Kiwifruit Toast, which combines wholesome ingredients with the sweet tropical flavor of kiwifruit (sweet fruit) for a satisfying breakfast, snack or light meal.
How One Sweet Fruit Packs a Powerful Nutritional Punch
(Feature Impact) Consumers today are looking for foods that do more than simply taste good; they want foods that deliver nutrition in every bite. As conversations around nutrient-dense eating continue to grow, fresh fruit has become one of the simplest ways to add naturally occurring vitamins and minerals to everyday routines.
Kiwifruit is a standout example. According to the International Fresh Produce Association, kiwifruit climbed to No. 14 among the nation’s top-selling fresh fruits with household purchasing increasing 20%. What’s more, it’s now the fastest-growing fruit in the fruit bowl as more shoppers discover its unique combination of exceptional nutrition and naturally sweet flavor.
That success story has been more than a century in the making.
From Ancient Origins to Modern Favorite
Although many people associate kiwifruit with New Zealand, its story began in China’s Yangtze River Valley. In 1904, New Zealand educator Isabel Fraser returned home from China with green kiwifruit seeds, which she passed along to horticulturist Alexander Allison. Over the following decades, growers cultivated and refined the fruit, helping establish New Zealand as the world’s leading kiwifruit producer.
By the 1990s, years of natural breeding and cross-pollination led to the development of the first commercially successful yellow-fleshed kiwifruit, offering consumers a sweeter flavor and vibrant golden flesh. When a devastating vine disease threatened orchards worldwide in 2010, continued breeding innovation led to the development of Zespri SunGold Kiwifruit – a resilient variety with smooth skin, juicy golden flesh and a tropical-sweet flavor that helped revitalize the category.
Jam-Packed With Nutrition
Today, kiwifruit is recognized as one of the most nutrient-dense fruits available, making it an easy choice for people looking to get more nutritional value from the foods they eat. They provide more than 10 vitamins and minerals in every serving, including vitamin C to contribute to the normal function of the immune system, folate to support healthy cell growth and development and vitamin E to help protect cells from everyday damage.
“When people think about eating healthier, they often assume it has to be complicated,” registered dietitian Nisha Melvani said. “I encourage people to start with simple, whole foods that naturally deliver a variety of nutrients. Zespri SunGold Kiwifruit is an easy choice because it provides more than 10 vitamins and minerals, including 100% of your daily vitamin C needs, in one delicious fruit that fits seamlessly into breakfast, snacks or even dessert.”
From Orchard to Everyday Favorite
As more consumers embrace whole foods over complicated nutrition trends, kiwis are finding their way into everyday routines – and pop culture. Creators including Emma Chamberlain and musician Josh Conway have highlighted the fruit as part of their daily snacking habits, while “Good Housekeeping” featured golden kiwifruit in its 2025 Best Produce Snacks of the Year, highlighting its naturally sweet flavor, juicy texture and broad appeal.
Whether enjoyed on its own, added to smoothies, layered onto yogurt or incorporated into savory dishes, kiwifruit offers a simple, delicious way to enjoy more nutrition throughout the day. One easy place to start is this Nut Butter and Kiwifruit Toast, which combines wholesome ingredients with the sweet tropical flavor of Zespri SunGold Kiwifruit for a satisfying breakfast, snack or light meal.
Discover more fresh recipes, nutrition insights and delicious ways to enjoy kiwifruit at Zespri.com and see why one of today’s fastest-growing fruits is earning a permanent place in more fruit bowls.
Nut Butter and Kiwifruit Toast
Nut Butter:
- 1 cup roasted nuts (almonds, cashews, hazelnuts or pecans)
- sunflower oil
- 1/4 teaspoon salt
- 1 tablespoon seeds (chia, sunflower or hemp)
- 2 slices sprouted grain bread, toasted
- 1 Zespri SunGold Kiwifruit, sliced
- To make nut butter: In food processor, blend nuts at high speed until finely ground. Scrape sides of blender. Add few drizzles of sunflower oil, salt and seeds; blend until creamy. Transfer to jar and store up to 1 week in refrigerator.
- Spread nut butter onto toasted bread and top with slices of kiwi.
SOURCE:
Zespri
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How Invasive Pests Spread and How You Can Help Stop Them
(Feature Impact) Invasive pests can hide in places you’d never expect, and once they spread, they can destroy the trees, plants and food people rely on every day. These pests pose a serious threat to agriculture, forests, ecosystems and the food supply. Many invasive species cannot travel far on their own; instead people unknowingly move them from place to place.
According to the U.S. Department of Agriculture’s Animal and Plant Health Inspection Service, invasive pests hitchhike on everyday items such as plants, produce, firewood, vehicles and outdoor equipment. That makes many common activities – from traveling and online shopping to camping and gardening – potential “pathways” for invasive pests to move and reach new areas. Understanding these pathways is the first step to stopping pests before they spread.
Traveling Abroad
When you travel abroad and return from another country, the agricultural items you bring back can introduce new invasive pests into the U.S. and threaten crops or trees that have no natural defenses against them. Even harmless-looking fruit, seed packets or souvenirs made with plant materials can carry pests such as fruit flies and diseases like citrus canker. That’s why it’s critical travelers declare food, plants and other agricultural products when entering the country from abroad.
Shopping Online
Just because you can order seeds and plants from sellers around the world, it doesn’t mean those items are legal or safe to import. In fact, some invasive snails and plant diseases have entered the U.S. this way. Many agricultural products from overseas require permits, inspections or special paperwork before they can enter the country. Buyers should check where an item ships from, learn the import requirements before purchasing and make sure sellers follow all labeling and shipping rules.
Partaking in Outdoor Activities
When you spend time outdoors hiking, camping, hunting or fishing, you could inadvertently spread invasive species. For example, transporting firewood from one location to another can spread tree-killing insects, such as the emerald ash borer, which can live inside the wood and emerge later in a new area. The safest choice is to buy or use firewood where you burn it. Additionally, clean all outdoor clothing, gear, equipment and vehicles before leaving an area.
Moving Outdoor Equipment
When you move to a new home, your move can create another opportunity for invasive insects to travel. Before relocating patio furniture, grills, trailers or lawn equipment, inspect and clean them carefully. Look for insects, plant debris and egg masses like spotted lanternfly egg masses, which can blend into outdoor surfaces and look like smears of mud or clumps of dirt. A few minutes of checking and cleaning before you move can help prevent pests from invading your new neighborhood.
Invasive pests cost the U.S. billions of dollars every year and damage forests, farms, parks and backyards. Stopping invasive pests starts with simple steps anyone can take: checking what you pack, clean, move and buy. When everyone does their part, fewer pests spread and communities stay healthier and more resilient.
Visit aphis.usda.gov/hungrypests to learn more about how invasive pests spread and the simple steps you can take to help stop them and protect America’s agriculture and natural resources.
Invasive Pest Protection Checklist
- Declare all food, plants and agricultural items when returning from another country.
- When ordering items online, check where the products ship from and verify U.S. import rules before buying.
- If you’re camping, buy firewood where you plan to burn it. Clean clothing, gear and vehicles before leaving.
- Before moving to a new home, inspect outdoor furniture and equipment, looking closely for egg masses or insects.
Content courtesy of USDA.
SOURCE:
United States Department of Agriculture
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