You can increase physical activity by involving your whole family!  A walk outside with your spouse and children is a nice way to add a little activity to your day.

When you are exercising, be sure to dress comfortable!  Wearing the right shoes and attire for your activities can make a big difference.

Remember if you are starting an exercise program and you haven’t been active for over a year, check with your doctor before you start.  If you have a medical condition that would make an exercise program dangerous, be sure you check with your doctor too.

If you want to get better sleep at night, make sure you have a dark, comfortable room with a nice mattress and pillow.

To improve your sleeping at night, be cautious about your food intake and completely avoid food, alcohol, or caffeine 2-3 hours before you go to bed.

If you want to sleep better at night, try establishing a routine.  Going to bed and waking up at the same time every day will probably help you sleep better.  Relaxing music and hot baths right before bed can also help you sleep better too.

An easy way to get more fruit into your diet is to drink 100% fruit juice everyday.  Two 8-ounce glasses is the equivalent of two servings of fruit.

If you are trying to eat more fruit, try apple slices with some peanut butter.  Yum!

To add more fruit to your diet try tossing a handful of dried fruit into a salad.  It is simple and very tasty.

For some quick, nutritious refreshment in the summer, try freezing fresh grapes.  Not only will this snack keep you cool, but it will give you a serving of fruit!

If you are trying to get more fruit in your diet, fresh peaches or pears with a little vanilla ice cream is good stuff!

To increase your vegetable intake, try adding peppers, broccoli, mushrooms, tomatoes, onions, and cucumbers to omelets, pizza, pasta, or salads.

Don’t be afraid of frozen or canned veggies!  They are good options especially if they have little or no added salt, no butter, and no cream sauce.

If you are trying to include more vegetables in your diet, make them a part of your meal when you eat out.  Ordering salads, vegetable soups, or stir-fried vegetables is a great way to add those garden wonders!

When you are shopping for bread, make sure that the first ingredient on your bread label is “whole grain.”

If you are trying to add more whole grains to your diet, think about eating oats or cracked wheat cereal for breakfast with some fruit   Delicious!

Go for brown rice instead of white whenever you eat out.  This will give you at least one serving of whole grains!

If you want to get some more whole grains in your diet, try adding pearl barley next time you make some soup.

Did you know popcorn is a whole grain?  Next time you want an evening snack, try some in a low-fat version!

Do you want to quit smoking?  Consider using the medicines that will help you to quit.  A health care provider can help you choose which one is best for you.

Are you trying to quit smoking?  There are many self-help materials that can guide you through the quitting process.  For example, the American Cancer Society has a program called “Break Away From the Pack.”  Call 1-800-227-2345 for more information.

Do you want to quit smoking?  There are some simple things you can do to help yourself like throw out your cigarettes and ashtrays, plan how you will deal with cravings, keep smoking alternatives available like peppermints, carrot sticks, or cinnamon sticks, and avoid places and situations that trigger an urge to smoke.

If you chew tobacco there are a few things you can do to reduce the amount you chew or quit all together.  First list and daily read your reasons for quitting.  Second, set and keep a quite date, then begin immediately avoiding chewing situations.  Third, cut down before your quit date and keep tobacco substitutes such as sunflower seeds or chewing gum on hand.  Fourth, make a list of substitute activities such as walking or relaxing.  Fifth, tell your friends and family what you are doing so they can support you.

Do you want to reduce the amount of alcohol you drink, or just quit all together?  There are a few tips that you can try.  First, keep very little or no alcohol at your home.  Second, when you drink, sip slowly and be sure to take a break between drinks by drinking other things.  Third, choose three or four days per week when you will not drink at all.  Fourth, make a list of other things you can do instead of drinking, and then do some of those things on the days you don’t drink.  Finally, avoid places where you tend to drink too much.

If you want to get your kids excited about their seatbelts, whenever you get into the car wait until everyone is seated and then have a seatbelt buckling race.

To increase seatbelt use in your car when you are driving with adults, just ask “Is everyone buckled?”  If that doesn’t work, try having a seatbelt buckling race!  If you are driving alone, you can race yourself, or just buckle-up in the name of common sense.

Most of the time, feelings of sadness clear up on their own.  If they don’t you should consider talking to a counselor.  Feelings of loneliness can be managed with some simple changes.  Here are some tips to help you feel better.  First, do something active everyday.  Second, do something nice for someone else.  Third, make a list of 10 things that you are grateful for.  Fourth, adopt a pet.  Fifth, go be where people are.  Coffee shops and book clubs are great ways to meet people!

Did you know exercising is a great way to reduce stress?  Next time you are feeling some pressure, try going for a jog or a bike ride.  You might be surprised at the difference it makes!

If you want to reduce the stress in your life, write, memorize and repeat daily a positive affirmation.

Forgiving yourself and others can really help you to reduce your stress levels.

If you are asked to do something that would be overwhelming, politely say “No.”  This will help you manage the stress in your life.

Speaking up and saying what’s on your mind can help you feel less stressed in life.

If you are prone to stress, avoid competition if you don’t really have to do it.

Alcohol and drugs will not help you with stress, they will only make it worse.

Eating healthy foods is a great stress reliever for your mind and your body!

If you are stressed out, the simple act of stopping and breathing deeply several times a day can really make a difference!

Beans, fresh fruits, whole grains, and vegetables can really help to reduce your cholesterol.

If you want to lower your cholesterol, try getting rid of butter and trans fat margarines.  Instead use spreads made with canola or olive oil, or plant sterols.

Did you know oatmeal is one of the best cholesterol-lowering super foods?  Try it for breakfast, it makes a tasty meal!

If you are watching your cholesterol, try using spices such as oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin to flavor your food rather than fats or creams.

If you want to prevent or manage diabetes eat a diet full of fresh fruits, vegetables, and whole grains, and engage in some form of physical activity on most days of the week.

When you buy fresh vegetables, cut them up and put them in easy-to-access containers.  That way when you are hungry, veggies will be ready.

There are lots of yummy vegetables that taste great raw.

Try eating sliced fruit like watermelon, strawberries, peaches, and nectarines as a dessert.

Choose low-fat popcorn as a healthy snack.  Believe it or not, it’s a whole grain!

Order brown rice, or whole-grain noodles when they are offered at your favorite restaurants.

Try frozen berries mixed in with hot cereal for breakfast.  Yum!

Frozen stir-fry vegetables will complement most meals.  They cook up quickly and they’re tasty!

Always eat fruit as part of your breakfast.  It’s a great way to get started off on the right foot.

If you need a snack, try fresh vegetables with your favorite low-fat dip.

Try 100% whole wheat bread for your next sandwich.  See if you can taste and feel the difference!

Try eating a meal with only foods that could be found in a garden.  You might be surprised how good it all tastes!

Have a fruit and vegetable contest with the people living in your home.  Have each person write down the servings of fruit and vegetables they eat everyday.  At the end of one week, the person with the most servings wins!  (Note: A serving size is approximately the size of your fist).

Try adding more than just lettuce to your next salad.  Fresh cucumbers, tomatoes, mushrooms, peppers, onions, cabbage, cauliflower, and broccoli will really amp up your salad.

Cook creatively with vegetables—Veggie soup inside of a pumpkin is frighteningly good!  Seasoned brown rice baked inside squash is delicious and bell peppers stuffed with potatoes, carrots, and onions are fabulous!

When you do your grocery shopping, plan to buy enough fresh fruit and vegetables to last until you shop again.

If you have to buy crackers, choose ones that are whole-grain.

Swap white flour tortillas for whole-wheat flour tortillas.  They’re tasty and much better for you than the white ones!

Next time you’re cooking pasta, see how many vegetables you can add to a red sauce.  Broccoli, snap peas, red, yellow, and orange peppers, onions, zucchini, yellow squash, carrots, and mushrooms are all very tasty add-ins!

Relaxing music and hot baths right before bed can help you sleep better, along with taking all of your work out of the room you sleep in.

If you have a medical condition that would make an exercise program dangerous, be sure you check with your doctor before you start exercising.

To include more vegetables in your diet, make them a part of your meal when you eat out.  Try ordering salads, vegetable soups, or stir-fried vegetables.