"The first wealth is health."
–Ralph Waldo Emerson

Food & Fitness Planner (WebMD)

Tip: Conserve water. Don’t let the water run, waiting for it to get cold. Fill a pitcher and put it in the fridge so you will always have cold water.

You're It. Get Fit! President's Challenge

Tip: Buy locally grown produce from Farmer’s Markets. Local food is fresher and tastes better than food shipped long distances.

How do I know when I am hungry or full?

Did you know? You should warm your muscles before stretching them by doing at least 5 minutes of low-intensity activity such as walking or marching place. Then start each stretch slowly and stretch only to a point of mild discomfort. Stop if you feel pain. Hold each stretch for 15-30 seconds and do not bounce.

Adults

Stay Motivated

Starting a walking program takes initiative but sticking with it takes commitment. The health benefits of walking make it well worth the effort. What are some things you can do to stay motivated?

• Make it fun. If you don’t want to walk alone find a partner. Invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use the treadmill when you cannot walk outside.
• Vary your routine. Plan several different routes for variety. If you are walking alone be sure someone knows where you are going.
• Revisit your goals and get walking. If you have not been able to walk for awhile due to something that has happened, don’t be hard on yourself, just get back at it.

Grilled Fruit

Need a new dessert idea directly from your barbecue grill? Fruit cooked on the grill is a sweet treat as the heat from the grill will caramelize the sugars in the fruit. Think pineapple, pears, peaches, mango and melon. Large pieces can go directly on the grill while smaller pieces will need to be placed in a grill pan or on skewers before heating.

Spray the fruit with non-stick cooking spray and grill 2-4 minutes per side. So delicious and so good for you! Six Easy Steps to Grilling Fruit 

Grilled Vegetables

Vegetables lend themselves to delicious grilling treats. Think bell peppers, corn on the cob and even sweet potato fries. Thicker, sturdier veggies can go directly on the grill. More delicate veggies should be placed in a grill pan. Grill turning often 2-10 minutes per side. More information! 

	BMI Calculator Underweight=less than 18.5 Normal weight=18.5-24.9 Overweight=25-29.9 Obesity=30 or greater Current Weight lbs Height ft. in. Your BMI: What does this mean?

Sample walking program.

Walking for fitness? Make it count with a pedometer. (Mayo Clinic)

Sample jogging program

Small Steps Change of the Month

When grocery shopping use as few plastic or paper bags as possible or bring your own cloth bags from home. Recycle plastic and paper bags that you do use.