<hl>Small Steps</hl>
<p><b>Take Small Steps Today!</b></p>

<p>1. Walk to work.</p>
<p>2. Use fat free milk over whole milk.</p>
<p>3. Do sit-ups in front of the TV.</p>
<p>4. Walk during lunch hour.  </p>
<p>5. Drink water before a meal. </p>
<p>6. Eat leaner red meat & poultry. </p>
<p>7. Eat half your dessert.</p>
<p>8. Walk instead of driving whenever you can.</p>
<p>9. Take family walk after dinner.</p>
<p>10. Skate to work instead of driving.</p>
<p>11. Avoid food portions larger than your fist.</p>
<p>12. Mow lawn with push mower.</p>
<p>13. Increase the fiber in your diet.</p>
<p>14. Walk to your place of worship instead of driving.</p>
<p>15. Walk kids to school.</p>
<p>16. Get a dog and walk it.</p>
<p>17. Join an exercise group.</p>
<p>18. Drink diet soda.</p>
<p>19. Replace Sunday drive with Sunday walk.</p>
<p>20. Do yard work.</p>
<p>21. Eat off smaller plates.</p>
<p>22. Get off a stop early & walk.</p>
<p>23. Don't eat late at night.</p>
<p>24. Skip seconds.</p>
<p>25. Work around the house.</p>
<p>26. Skip buffets.</p>
<p>27. Grill, steam or bake instead of frying.</p>
<p>28. Bicycle to the store instead of driving.</p>
<p>29. Take dog to the park.</p>
<p>30. Ask your doctor about taking a multi-vitamin.</p>
<p>31. Go for a half-hour walk instead of watching TV.</p>
<p>32. Use vegetable oils over solid fats.</p>
<p>33. More carrots, less cake.</p>
<p>34. Fetch the newspaper yourself.</p>
<p>35. Sit up straight at work.</p>
<p>36. Wash the car by hand.</p>
<p>37. Don't skip meals.</p>
<p>38. Eat more celery sticks.</p>
<p>39. Run when running errands.</p>
<p>40. Pace the sidelines at kids' athletic games.</p>
<p>41. Take wheels off luggage.</p>
<p>42. Choose an activity that fits into your daily life.</p>
<p>43. Try your burger with just lettuce, tomato, and onion.</p>
<p>44. Ask a friend to exercise with you.</p>
<p>45. Make time in your day for physical activity.</p>
<p>46. Exercise with a video if the weather is bad.</p>
<p>47. Bike to the barbershop or beauty salon instead of driving.</p>
<p>48. Keep to a regular eating schedule.</p>
<p>49. If you find it difficult to be active after work, try it before work.</p>
<p>50. Take a walk or do desk exercises instead of a cigarette or coffee break.</p>
<p>51. Perform gardening or home repair activities.</p>
<p>52. Avoid laborsaving devices.</p>
<p>53. Take small trips on foot to get your body moving.</p>
<p>54. Play with your kids 30 minutes a day.</p>
<p>55. Dance to music.</p>
<p>56. Keep a pair of comfortable walking or running shoes in your car and office.</p>
<p>57. Make a Saturday morning walk a group habit.</p>
<p>58. Walk briskly in the mall.</p>
<p>59. Choose activities you enjoy & you'll be more likely to stick with them.</p>
<p>60. Stretch before bed to give you more energy when you wake.</p>
<p>61. Take the long way to the water cooler.</p>
<p>62. Explore new physical activities.</p>
<p>63. Vary your activities, for interest and to broaden the range of benefits.</p>
<p>64. Reward and acknowledge your efforts.</p>
<p>65. Choose fruit for dessert.</p>
<p>66. Consume alcoholic beverages in moderation, if at all.</p>
<p>67. Take stairs instead of the escalator.</p>
<p>68. Conduct an inventory of your meal/snack and physical activity patterns.</p>
<p>69. Share an entree with a friend.</p>
<p>70. Grill fruits or vegetables.</p>
<p>71. Eat before grocery shopping.</p>
<p>72. Choose a checkout line without a candy display.</p>
<p>73. Make a grocery list before you shop.</p>
<p>74. Buy 100% fruit juices over soda and sugary drinks.</p>
<p>75. Stay active in winter.  Play with your kids.</p>
<p>76. Flavor foods with herbs, spices, and other low fat seasonings.</p>
<p>77. Remove skin from poultry before cooking to lower fat content.</p>
<p>78. Eat before you get too hungry.</p>
<p>79. Don't skip breakfast.</p>
<p>80. Stop eating when you are full.</p>
<p>81. Snack on fruits and vegetables.</p>
<p>82. Top your favorite cereal with apples or bananas.</p>
<p>83. Try brown rice or whole-wheat pasta.</p>
<p>84. Include several servings of whole grain food daily.</p>
<p>85. When eating out, choose a small or medium portion.</p>
<p>86. If main dishes are too big, choose an appetizer or a side dish instead.</p>
<p>87. Ask for salad dressing "on the side".</p>
<p>88. Don't take seconds.</p>
<p>89. Park farther from destination and walk.</p>
<p>90. Try a green salad instead of fries.</p>
<p>91. Bake or broil fish.</p>
<p>92. Walk instead of sitting around.</p>
<p>93. Eat sweet foods in small amounts.</p>
<p>94. Take your dog on longer walks.</p>
<p>95. Drink lots of water.</p>
<p>96. Cut back on added fats or oils in cooking or spreads.</p>
<p>97. Walk the beach instead of sunbathing.</p>
<p>98. Walk to a co-worker's desk instead of emailing or calling them.</p>
<p>99. Carry your groceries instead of pushing a cart.</p>
<p>100. Use a snow shovel instead of a snow blower.</p>
<p>101. Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces. </p>
<p> 102. Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments. </p>
<p> 103. Replace sugar sweetened beverages with water and add a twist of lemon or lime. </p>
<p> 104. Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window. </p>
<p> 105. Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top.  Skim it off the surface for reduced fat content. </p>
<p> 106. When eating out, ask your server to put half your entrée in a to-go bag. </p>
<p> 107. Substitute vegetables for other ingredients in your sandwich. </p>
<p> 108. Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures. </p>
<p> 109. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?) </p>
<p> 110. Make up a batch of brownies with applesauce instead of oil or shortening. </p>
<p> 111. Instead of eating out, bring a healthy, low calorie lunch to work. </p>
<p> 112. Ask your sweetie to bring you fruit or flowers instead of chocolate. </p>
<p> 113. Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat. </p>
<p> 114. When walking, go up the hills instead of around them.</p> 
<p> 115. Walk briskly through the mall and shop 'til you drop ... pounds.</p> 
 <p>116. Clean your closet and donate clothes that are too big. </p>
<p> 117. Take your body measurements to gauge progress. </p>
 <p>118. Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.</p>
<p>119.  Swim with your kids.</p>
