Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch
Physical Activity and Mood.
We all know how good physical activity is for your heart 
and for your overall health, but how many of you realize the role it plays in setting your mood for the day. For years researchers have known that physical activity can significantly reduce symptoms of depression. The benefits are comparable to the best antidepressant medications. Physical activity can reduce anxiety and leave you with a better outlook on life.
Why does physical activity have such a positive influence on our moods? There are several reasons, some are chemical others are psychological that in turn improve brain chemistry.
.Physical activity reduces stress-related neurotransmitters, including cortisol and adrenaline.
. Physical activity increases the production of endorphins, brain chemicals that enhance mood.
. Physical activity improves how your body uses insulin and glucose, which lessens mood swings.
.Physical activity increases muscle, which is the best type of tissue for burning glucose and fat.
. Physical Activity speeds up the metabolic rate- that is the speed of biochemical reactions in cells. These reactions stimulate the production of necessary chemicals throughout the body and the removal of waste products from the cells.
. Physical Activity can promote feelings of self-esteem and self-confidence, as well as distract you from mood problems.
.Physical Activities with other people often leads to positive social feedback and reinforcement.
It doesn't matter what type of physical activity you engage in as long as it is on a regular basis. Of course, the more physical activity you engage in, the greater the benefits. Research has shown that moderate exercise (3 times a week) for 12 weeks reduced symptoms of depression by 30%: however, more intense (5 times a week) exercise cut the symptoms of depression in half!
Researchers have consistently found that vigorous exercise alleviates feelings of depression and improves mood, regardless of a person's age.
HOW TO MAKE YOUR FIRST MOVE
Granted it's not always easy to start a regular exercise regimen, and once started to not become discouraged by how tired and sore you might be. The payoff of actually feeling better may take several weeks, and that can seem like an eternity. Try the following steps, and you might find the first few weeks more tolerable...
.Figure out what you actually want to accomplish.
Do you want to lose weight?
Do you want to reduce feelings of depression and anxiety?
Lessen your risk for diabetes or heart disease?
Improve your energy levels?
START SLOW AND EASY!!
Set realistic goals. If you're out of shape begin with something easier and keep it regular. Try walking. Start out walking at a slow pace for a short period of time and then increase your time and pace.
BRING A FRIEND!!
We're social creatures, so it might be more fun to exercise with a friend. Talking with another person helps to get your mind off the activity. Studies have shown that friends who exercised together were able to tolerate discomfort and pain twice as much as they could when they trained on their own. Researchers concluded that acting as a group elevated the individuals pain thresholds.
FIND A NICE LOCATION!!
Walking in a beautiful environment will also elevate your mood!
STAGE 2
After increasing your stamina continue to build on what you've accomplished. Try a new form of exercise, one that will challenge you more. Remember to be consistent with whatever you choice to do. When it becomes too easy it is time to change it up and go for the next challenge.
nutrient dense, meaning you consume many essential nutrients for a relatively small percentage of daily calories. They are very rich in minerals. They have protein, fiber, calcium, magnesium, phosphorus, and potassium, plus about half the daily dose of Manganese, an important trace mineral that's essential for growth, reproduction, wound healing, peak brain performance, and the proper metabolism of sugars, insulin, and cholesterol. 
1. Toss cube hard vegetables (carrots, parsnips, potatoes, beets, winter squash,
