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

13 ways to fight sugar cravings (WebMD)

Tip: Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Use a low fat cheese and a low-sodium pizza sauce.

Aerobic exercise: how to warm up and cool down (Mayo Clinic)

Tip:   Get saucy with fruit. Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles. This adds liquid and fiber to your diet.

Managing mood without using food (Cooper Institute)

Adults

Stretching and Flexibility

If you can move your joints and use your muscles through their full range of motion, you are flexible. It is important to target your joints and muscles when exercising so you can bend, reach and twist in the movements you make while doing your favorite activities, work or tasks at home. Low back and upper leg flexibility are keys to prevent low back pain.

You can stretch on a regular basis and it provides many benefits, if done correctly. If you stretch improperly it can cause injury, so remember the following guidelines:

• Ease into a stretch and hold each stretch in a static position for 10-20 seconds
• Never bounce
• Stretch to the point of resistance, but not until it hurts. If it hurts, you’ve gone too far
• Don’t rush through a stretching routine. Five to ten minutes is all it takes before and after a workout. Use that time to mentally prepare for the activity ahead or reflect on what you have accomplished in your exercise routine

Negative Calorie Foods

Have you been hearing about negative calorie foods, foods that are supposed to take more energy to process and digest than they provide in calories? The theory is that you can lose weight by eating lots of these foods. Foods that are sometimes labeled as negative calorie foods are: broccoli, celery, asparagus, berries, cauliflower, grapefruit and cabbage.

Is this true? In reality, throughout the day about 10 percent of your total energy expenditure goes to digest and store the nutrients in food you eat. Many of the foods that are called negative calorie foods are vegetables and fruits that can aid in losing weight as part of an overall healthy eating plan. But there is no proof that they are negative calorie foods. They are not a magic bullet for weight loss. Following extreme diets that promote eating only a few foods can cause you to miss out on other important nutrients. So for successful weight loss, what you need to do is lead a healthy lifestyle that includes a balanced diet (which should include lots of fruits and vegetables) and regular exercise.

	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?

Tip: Women of childbearing age need 400 micrograms (mcg) of folic acid each day. Folic acid is a vitamin that can help prevent birth defects. It’s easy to get the folic acid you need. Just check the label of your favorite cereal to see if it has 100% (400 mcg) DV (daily value) of folic acid.  Everyone needs folic acid in their diet.  Just eat a bowl of cereal with folic acid OR take a vitamin every day. Folic acid is also in fortified foods like enriched breads, pastas, and other grains.

Nine least effective exercises slideshow (WebMD)

Small Steps Change of the Month

Toss salad with olive oil and flavored vinegar.