Change is never easy, but change is here. Deciding to set goals is hard so lets get started. "It's Never too late."

Whites Must Go - Whites like Bread, Sugar flour, salt, pasta and potatoes must go. Try 100% whole wheat bread or any dark breads, honey and brown sugar for sweeteners, unbleached or wheat flour for baking, sweet potatoes and wheat pasta are great. Artificial salt is on the market but try herbs and spices. Cut back on carbonated drinks and artificial sweeteners. It sounds a lot, but read labels and stay informed.

Wonderful Water - Water is central to life. The ( IOM ) Institute of Medicine recommendations for fluid intake food and water: Women should try to drink 11 plus cups a day and 15 plus for men. It may take time to work up to that but set that target goal.

Below are some foods with high water content according to American Dietetic Association ( ADA ). Try to include one or more of these foods listed below in your daily diet.

Alston's Fitness Advice - It is Important to Stretch Every Day

My road to fitness started at age 68. Therefore, when I speak to seniors I tell them to start small and safe. The the safest place to start is your own bed. We have all seen cats and animals stretch after a nap. We should start each day with a series of stretches.

• Lie flat and raise arms above head and keep legs straight. Pretend you are being pulled at each end and hold for 10 seconds. Repeat this process 5 times.
• Pull one knee to your chest. Hold under knee and never pull on knee. Do 15 ankle circles and 15 ankle flex for each leg.
• Raise each leg straight up, flex foot and gently pull each leg forward.
• Sit on edge of bed, do 15 no, no, no with your head slowly. Then do 15 yes, yes, yes while keeping mouth slightly open. Do not worry about the kinky noises you hear in your neck. Take your time, you can add eye movement to your set.
• Laughter helps reduce stress, increase endorphins and also burn calories.