Healthy Calories vs Empty Calories: Empty calories are those that contain few nutrients compared to regular calories. They will still provide you with energy, but without the benefit of vitamins, minerals and fiber. As a result, when consumed in excess, empty calories can be attributed to weight gain, especially if you're not burning them off in your daily activities. Conversely, eating foods low in empty calories and high in nutrients will support a healthy weight, mind and body. But it is still important to be mindful of portion control because even eating too much low calorie foods can still cause weight gain. It's important to note that foods full of good calories may be considered high calorie, or high fat foods. However, the nutritional benefits of those calories far outweigh the high calorie count. For example, avocados are a high fat food, but are very nutrient dense. Learning about what foods contain empty calories may help you make smart diet choices in the future.

This Monday, Take Pause: When situations become heated, give stress a timeout. During a conflict or stressful situation your fight or flight triggers go off in your brain. In your body, your adrenaline and cortisol levels surge, your heart rate increases and your blood pressure can raise. Hit pause instead! Put your hand up in the gesture of a stop sign and turn away until you've cooled down. Calming exercises like mindful breathing really work. It's easy to get swept up by emotions, so hitting pause could take a few attempts. Be gentle on yourself, this is for your health and well-being and may even strengthen your relationships with others. If you need some encouragement, listen to the Supremes and "Stop! In the Name of Love."

Our bodies are made to move! In the past, humans HAD to move to find food and shelter. Today, our lives are pretty easy thanks to technology. That means we don't always get the physical activity our bodies need. When you exercise, good things happen to your body. Exercise makes your heart beat faster and brings fresh oxygen to your muscles and brain. It helps you learn better and feel better. Exercise wakes up tired brains and bodies and helps you t sleep better at night.