empowerme

For a simple total body workout: use resistance bands to strengthen and tone your muscles; a stability ball to strenghtn your core and improve your balance; and a jump rope to get your heart rate up and improve coordination and timing.

One way to make a healthier choice is to choose the chicken that is grilled, baked or broiled - not fried or breaded.

Cut the fat out of your gravy by refrigerating the pan juices and scraping off the solid layer of fat before making your gravy, or use a fat separator.

Get On Down. Grab two bottles of laundry or dish detergent. Stand with feet flat on floor, shoulder width apart. Place bottles on each side of your feet. Bend your knees halfway, grab the bottles, and stand up. Then repeat bending knees and standing up for 10 times.

Sleep gives your body energy, like food does, so you can last through the day.

Try and get at least 60 minutes of play time or exercise throughout each day and work up a sweat when doing it. Try dancing, swimming, mowing the lawn, or bicycling to start. You don't have to do all 60 minutes at once, feel free to break it up throughout your day.

Need a satisfyIng snack! Reach for crunchy vegetables like carrot sticks, broccoli florets, or red pepper strips.

Snacks that contain lots of fiber, like fruits, veggies, low-fat dairy products and whole-grain foods are great for your body because they help you stay full longer.

Outside? Get creative! Get a group together to play any sport you like. Create an obstacle course or play Olympics with different made-up activities you can do in your neighborhood.

Check your bread and cereal for the words 'whole grain' and try replacing the foods that don't list 'whole grain' as the first ingredient.

When it comes to great flavor, mashed potatoes, sweet potatoes, and butternut squash have it all! Use low-fat milk or low-sodium stock instead of cream or whole milk, and it will be creamy without the extra fat and calories!

Turkey is a great source of lean protein! Skip the skin and if you like dark meat, just mix small slices of it with white meat to keep that great flavor without adding too much fat.

Mashed veggies instead of mashed potatoes?!? Mashing steamed cauliflower with low-fat milk is a great low-cal replacement for mashed potatoes.

Eat fat-free (skim) or low-fat dairy products every day. 1% or skim milk, yogurt, and cheese will give you the calcium you need to make your bones stronger.

Serve fresh, frozen or canned vegetables and fruits with every meal! If you are having a salad, watch out for high fat dressings.

Lunch at school? Get your friends together to petition for more vegetables or a salad bar at school. Already have one? Be creative and put veggies on foods you already like such as pizza and burgers and always grab a banana or apple to eat.

When its cold outside, visit an indoor pool, ice-skating rink or basketball court at a local gym, school, or community center for some fun.

Turn that baked potato from a dud to stud by adding veggies or salsa and eat the skin too!

If you're being vigorously active for a long period of time, you'll need plenty of water while exercising to avoid dehydration. How can you tell if you are getting enough water? The color of your pee! If it's clear or light yellow you're fine, but darker yellow means trouble. Start chugging!

Roast Away. Try roasting vegetables like cauliflower, broccoli, Brussels sprouts, onions, carrots, tomatoes, or eggplant. Long exposure to high heat will cause the vegetables to caramelize, which both enhances their natural sweetness and reduces bitterness. That's sweet.