What is BMI and what does it mean?
Body mass index: A key index for relating a person's body weight to their height. The body mass index (BMI) is a person's weight in kilograms (kg) divided by their height in meters (m) squared.

The National Institutes of Health (NIH) now defines normal weight, overweight, and obesity according to the BMI rather than the traditional height/weight charts. Since the BMI describes the body weight relative to height, it correlates strongly (in adults) with the total body fat content.

For more information or to calculate your BMI, go to
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How to Increase Energy Naturally
Forget about the energy drinks. Learn to increase your energy naturally, and have a healthy steady supply to get you through each day. By adjusting your personal eating, sleeping and exercise habits, you can boost your energy the natural way and settle into a self-sustaining rhythm. Read on to learn how to increase energy naturally.

1.    Step 1 - Drink some water. Keep your body hydrated throughout the day. The first sign of dehydration is fatigue. Your body can't function at capacity without that good old H2O. A steady supply of water will naturally keep things flowing--including your energy.
2.    Step 2 - Sleep and sleep well. Getting the right amount of sleep is critical to staying energized during the day. It needs to be good sleep, however, not a night of tossing and turning. Otherwise, watch your immune system dip, as well as your energy. Avoid napping during the day and add a little bit of exercise to your daily routine. Even walking, especially in the late afternoon, can help your body settle into a nice sleep rhythm.
3.    Step 3 - Increase the number of meals you eat per day. Sounds good, right? Here's the catch: eat less at each meal. Maintain a steady supply of nutrients to your body and increase your long-term energy levels. Graze like a cow and avoid the after meal "food coma." Include proteins, whole grains, high-fiber vegetables and nuts to help your body keep balanced blood sugar levels.
4.    Step 4 - Get your body moving--exercise. It sounds counter-intuitive, perhaps, but by expending energy on a regular basis, you will actually give yourself more of it in the end. The key is to set up a fairly regular schedule--about three times a week--and push to the point that you feel refreshed, not exhausted. Don't overdo it. It may take a couple of weeks to get into the natural rhythm, so have patience and higher energy levels will follow.
5.    Step 5 - Do less. Take a look at your personal and professional to-do lists. Prioritize them and get rid of the less important items. Commit yourself to more leisure time and schedule it in if you must. Too much stress, regardless of the source, is an energy zapper, not to mention general drag on your overall health.
6.    Step 6 - Limit your caffeine and sugar intake. A cup of coffee or two in the morning may help you get going, but try not to consume caffeine once you get into the early afternoon. Over-use of sugar and caffeine ironically lead to lower blood sugar levels--and less energy--after they give you an initial kick.

Tips & Warnings
Avoid smoking if you have trouble sleeping. Nicotine is a stimulant and, as such, raises the heart rate and blood pressure, making it harder to fall asleep, and can also trigger cravings that hit you in the middle of the night.
Combat energy-robbing stress by talking with friends, a support group or therapist. Relax by practicing meditation or yoga.



Setting Realistic Fitness Goals
Whether you want to lose weight or increase your endurance, it's important to tailor your workout to fit your goals. Seems like a no-brainer, doesn't it? However, almost everyone who begins a fitness program finds their enthusiasm waning faster than they can say "Yes, actually, I would like fries with that." If this sounds like you, stop blaming yourself. Instead, take a look at your goals to make sure that, a) they're realistic, and b) you know exactly how to reach them.

Common Fitness Goals

Repeatedly failing to stick to your goal might mean that your goal was nonstick in the first place. Either that or that you haven't figured out how to reach it. This means you're gonna have to put down that phone (I knowyou were about to order some infomercial fitness gadget, weren't you?) and pay attention. Below are some common goals and the simple way to reach them.

Nutrition Tips for Kids


Why is healthy eating important for my child?
Many more children in the United States are being diagnosed with high cholesterol, or as overweight or obese. These conditions can cause many health problems for your child such as diabetes and high blood pressure. These conditions can affect your child now and later as an adult.
By helping your child establish a healthy diet and regular exercise, you can reduce his or her risk of experiencing these health problems.

How can I help my child eat right?Set an example for your child. If you prepare nutritious foods for your family and eat healthy foods yourself, your child will eat healthier, too. Make sure to provide a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly. For more information on healthy eating, visit our handout for adults on making healthier choices.
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How can I get enough nutrients on a vegetarian/vegan diet?

   Vitamin B12

Vegetarians don’t have to worry about vitamin B12, and many people disagree about whether or not vegans need a B12 supplement. I like to go with "better safe than sorry" on this one. B12 deficiency is extremely rare amongst both vegans and non-vegetarians alike, but is a serious issue when it does occur.
There are a few things vegans should know about B12.
·         Your body has the ability to store B12 for a number of years, so if you’re newly vegan, you may have sufficient reserves for another decade, but unless you have your B12 levels tested regularly there is no way of knowing.
·         Nutritional yeast is the best food source for B12, although miso and some seaweeds contain a minimal amount as well.
·         Although nutritional yeast is a great source and an incredibly tasty addition to just about everything, some doctors suggest its best not to rely on a single source and recommend taking a vitamin supplement at least once a week, even if you regularly eat nutritional yeast. So if you’re vegan, please be better safe than sorry and take a supplement at least once a week.
·         Once again, if you’re a smoker, your body will lose nutrients, so you need extra B12.
·         Expectant mothers and infants have special B12 needs as well. If you’re vegan and expecting, take a supplement everyday.

Related recipe: Macaroni Casserole with Nutritional YeastRemember, eating a healthy vegetarian diet is one of the best things you can do for your short-term and long-term health. As a vegetarian or vegan, you will lower your cholesterol and have a greatly reduced risk for colon cancer, heart disease and high blood pressure. There is a big difference, however, between eating a vegan diet of french fries and soda, and a well-balanced plant-based diet. If you’re still exploring how to be vegetarian or vegan, its likely that you’re not as familiar with your body’s nutritional needs so its a good idea to take a multi-vitamin. A B12 supplement is always a good idea for vegans and those who eat a mostly vegan diet.(Source: