xi WELLNESS TIP Private Pep Talk .................................. 17 Eating Out, Plan Ahead ......................33 Avoid Consuming Pesticide Residues ...65 Chew on This! .....................................82 Healthy Eating for Life ...................... 108 Choose White Whole Wheat ............. 138 Check the Fat ................................... 164 Consider Quinoa ............................... 188 Hold That Supplement ......................227 Support Bone Health— Limit Soft Drinks ...........................242 Emergency Preparedness ................264 Keep a Food Journal ........................281 Are Diet Sodas a Better Choice? ......305 Preventing Infant Botulism ................338 Athletes and Vitamin D .....................370 A Positive Body Image ......................398 Healthful Quick Cooking ...................430 Wash Reusable Grocery Bags .........441 Fermented Foods .............................472 Sanitizing Sports Equipment ............520 Exercise to Boost Mental Health .......545 Laughter—Medicine for Stress ......... 574 Ask a Pharmacist .............................586 RECIPE FILE Vegetable Stir-Fry ...............................23 Spinach Omelet ..................................47 Roasted Vegetables with Chicken .......73 Vegetable Quesadilla ..........................97 Buffalo Chicken Tacos ....................... 125 Chicken Minestrone Soup ................. 149 Marinara Sauce ................................ 175 Chicken Teriyaki ................................ 197 Baked Chicken with Potatoes ...........229 Asparagus and Blistered Cherry Tomato Pasta ....................257 Tortilla Turkey Meatball Soup ............275 Turkey Pumpkin Chili ........................295 Salmon Burgers ................................321 Arugula Corn Salad ..........................359 Spinach and Mozzarella Quiche .......385 Asian Chicken Burgers .....................405 Meatballs ..........................................435 Roasted Broccolini ............................461 Baked Tilapia .................................... 511 Baked Sweet Potato Fries .................537 Strawberry Compote .........................563 Mock Cheesecake ............................581 Apple Crisp ....................................... 611 Begin with Posture ................................7 Walk and Talk ......................................34 Jump on Safety ...................................66 Nutrient Squats ...................................87 It’s About Balance ..............................116 Fueling Activity .................................. 137 Elevate Your Heart Rate .................... 162 Shoulder Flexibility ........................... 187 Hamstring Stretch ............................. 215 Jump for Bone Health .......................249 A Fluid Spine ....................................270 Spinal Twist .......................................284 Quadriceps Stretch ........................... 317 Body-Spanning Stretch .....................354 Neck Stretch .....................................381 Heel Raise ........................................400 Walking Meeting ...............................428 Core Strengthening ...........................454 Arm Circles .......................................522 Mindful Breathing with a Twist ..........550 Destressing Stretch ..........................580 Strengthen Muscles and Mind ..........606 THE MOVEMENT CONNECTION