It is never too late to start exercising. In fact, you have much to gain from exercising and staying active. You also have much to lose if you become physically inactive as you get older. Researchers have found that exercise and physical activity can improve your health at any age. It can also help prevent or delay some diseases such as heart disease, diabetes, obesity, and osteoporosis, if it's done on a consistent, long-term basis.

If you haven't been exercising and you are looking to get started, it is important to begin slowly, at a level you can manage, and then progress as your fitness level improves. People often begin exercise programs with much vigor and gusto, doing too much too quickly. Within a short period of time, they burn out or get injured. I encourage you to begin by doing some form of physical activity, such as walking.

Some people are reluctant to begin an exercise program because they are afraid it will be too strenuous. You don't have to do strenuous exercise to gain health benefits and lose weight. In fact, moderate intensity exercise can give you both the benefits you need to see your desired results and the motivation to stick with your program for the rest of your life.

It is important to set yourself up to succeed right from the start. According to the U.S. Surgeon General's report, you are more likely to keep doing physical activities if you:

think that you will benefit from physical activity

include activities you enjoy

feel you can do the activities correctly and safely

have regular access to the activities

can fit the activities into your daily schedule

set realistic goals

chart your progress to see improvement

If you're struggling getting started, getting results, or sticking with your health and fitness program, we can help you gain control. By doing Fitness Coaching over the phone, we can help you wherever you live. All you need is the desire to get started, and we can help you from there.

Do you feel completely overwhelmed by all the demands life has placed upon you? Are high levels of stress wearing you down and causing you health problems?

A certain amount of stress is both healthy and necessary. It is excessive stress or unmanaged stress, however, that can adversely affect your health and well-being. By becoming aware of how stress affects you, you can begin to create a plan to effectively manage high stress situations.

Follow these steps to create your stress management plan:

1. Acknowledge the fact that you are not immune to stress.
2. Be aware of your physical and emotional reactions to stress (ex. getting angry, withdrawing, overeating).
3. Counteract your initial reaction with positive strategies (ex. count to 10, breathe deeply).
4. Make a deliberate choice to do things differently each day (ex. "I'll speak up for myself" or "I won't over eat").
5. Tackle one issue at a time. Trying to fix everything at once will only create more stress.
6. Set short-term goals, review them often, and recognize and celebrate your achievements.
7. Include some form of relaxation.

Ingredients:
Nonstick cooking spray
2 eggs
1/4 cup sugar
1 teaspoon vanilla
Dash salt
1cup fat-free milk
1/2 cup all-purpose flour
1/2 teaspoon baking powder
3 cups assorted fresh berries
(such as raspberries, blueberries,
and/or sliced strawberries)

Directions:

1. Preheat oven to 400 degree F. Lightly coat six 6-ounce individual quiche dishes with nonstick cooking spray. Arrange in a 15x10x1-inch baking pan; set aside. In a medium bowl, combine eggs, granulated sugar, vanilla, and salt; whisk until light and frothy. Whisk in milk until combined. Add flour and baking powder; whisk until smooth.

2. Divide berries among prepared quiche dishes. Pour batter over berries. (Batter will not cover berries completely.) Bake about 20 minutes or until puffed and golden brown. Serve warm. If desired, sift powdered sugar over each serving. Makes 6 servings.

Reprinted from Better Homes and Gardens

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:www.HealthyByDesignNutrition.com

What are you waiting for? Call 310-200-6223 for more info on Healthy Balance Fitness' Coaching Programs.