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Healthy Breakfast...The best way to start the day!
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Why eat a healthy breakfast?

Breakfast in the morning helps you in so many ways:

• It provides your muscles energy after a night of sleep
• Your brain works and thinks better after breakfast, so you’ll do better in school.
• Skipping breakfast is not a good way to lost weight. With breakfast, you will be less hungry mid-morning and less likely to grab junk food or overeat at lunch.

Breakfast ideas

• Whole wheat toast with a small amount of light spread, peanut butter, sliced low fat cheese or cottage cheese. Add sliced fruit such as apple or banana.
• Low-sugar cold with nonfat or low fat dairy, soy or rice milk.
• Cooked cereal like oatmeal, grits or cream of wheat.
• Try some dried fruit as a cereal topping, such as raisins, cranberries, dates or apricots, or chopped nuts such as walnuts, sunflower seeds or almonds.
• Warm up leftovers, such as rice with vegetables and beans or meat.
• Scrambled eggs or tofu cooked in a small amount of canola or olive oil. Add some chopped tomato, cilantro, or green peppers.
• Burrito made with vegetables and egg.
• Bagel with a small amount of light spread, low fat cream cheese or jam.
• A small bowl of nonfat or low fat yogurt.

Ways to Reduce Stress
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• Accept that you are under stress. Once you accept it, stress is easier to control.
• Let it go. Focus on the things you can change.  
• Be understanding. Try to look at both sides of a situation.
• Find quiet time. Spend a few moments every day enjoying a peaceful moment.
• Try deep breathing. Take a few slow, deep breaths when you are feeling stressed.
• Help others. This helps turn attention away from your own stresses and problems.
• Talk with a friend. Talking about your problems with a trusting friend is helpful.
• Have fun. Laughter is the best medicine. Take time to enjoy being with people who make you laugh.

Fast Food Doesn’t Have to be So Bad...
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Exercise Safely
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To exercise safely every time, follow these tips:

• Take five minutes to warm up before exercise. Walk, stretch or use a stationary bike on the lowest level.
• Listen to your body. Pain is a warning sign. Stop when it hurts.
• Take the talk test. If you can’t talk while exercising, you’re working too hard.
• Allow your body to adjust to warmer weather. As temperatures rise in the summer, exercise slowly and build up to a comfortable level.
• Exercise during cooler times of day. If possible, exercise in the morning or before sunset. Be careful exercising outdoors after dark.
• Exercise in safe, open places. Find trails to walk, run or bicycle away from traffic.
• Cool down for three to five minutes after exercise. Walk, stretch or use a stationary bike on the lowest level. Slowly bring your heart rate down to normal.
• Finish with five to seven minutes of stretching. Hold each stretch for 10 to 15 seconds. Avoid bouncing.

Exercise: What’s in it for you?
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• increases your energy level
• strengthens your heart and lungs
• develops stronger muscles
• improves flexibility
• relieves stress
• helps you control weight and appetite
• improves sleep
• boosts self-esteem

Exercise: Start Smart
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When you’re ready to begin:

• Choose an activity you enjoy. The best type the one that you will do.
• Start slowly. Think about how much you exercise now and what you can do.
• Get 30 minutes of exercise four or more days each week. Do 30 minutes once a day or 10 minutes three times a day.
• Wear comfortable clothes to move freely. Wear shoes with rubber soles and cushioning to prevent injury.
• Bring fluids with you. Drink two to four glasses of water (16 to 32 ounces) for every hour of exercise or try a sports drink mixed with water.

Note: You should always check with your doctor before starting an exercise program.

What Does Moderate Exercise Mean?
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• Washing a car for 45 to 60 minutes
• Playing basketball for 30 minutes
• Bicycling five miles in 30 minutes
• Dancing fast for 30 minutes
• Walking two miles in 30 minutes (15 minute/mile)
• Swimming laps for 20 minutes
• Stair walking for 15 minutes