You are lightly active. You exercise one to two times a week, which is a good start. Make it a goal to get at least 30 minutes a day of exercise most days of the week. Exercise can make you stronger and healthier. Take the stairs, park the car far from the store or go for a brisk walk at lunch. To help you on the road to good health, use the Exercise Program, which is made just for you.

You don't smoke. Great! Smoking-related diseases cause nearly half a million deaths each year in the United States. Just because you don't smoke doesn't mean that smoke from being around smokers won't hurt you. Studies show that secondhand smoke, or "environmental smoke," can cause cancer and may worsen asthma attacks, especially in children.

Fruits and vegetables. You have two to four servings of fruits and vegetables. That's good. But try to eat at least five servings every day. That could mean a whole apple, a banana, a salad, and two or more vegetable side dishes. Use the Nutrition Program to keep your fruit and vegetable choices interesting.

Your fat intake. It's good that you are trying to limit how much fat you eat. Too much can increase your risk for heart disease. Choose low-fat dairy foods, and get your protein from low-fat sources, such as fish, chicken, beans and lentils. Try not to eat too much red meat. If you do, eat it once in a while and choose only lean cuts of beef.

Vitamins. You do not take any multivitamins or supplements. It's best to get your nutrients from foods, but be sure you're eating a well-balanced diet. Eat a variety of proteins, carbohydrates, fruits, vegetables and low-fat dairy foods every day.

Fast foods. Stay away from fast food and soft drinks. Most fast food meals are high in saturated fat and sugar. The more fast food you eat each week, the more likely you will gain weight. Learn to eat right on-the-go. Use the Nutrition Program to learn about healthy and delicious meals and snacks.

Read food labels. Don't miss out on this important source of information! The Nutrition Facts label, which is found on food products, tells you everything you need to know, such as portion size, total calories, carbs, fat and protein. Learn more in your Nutrition Program about getting the most out of nutritional information.

You tense up. Your body responds to stress by tightening up your muscles. Where do you feel the tightness? In your neck or back? Be aware of where your stress response is centered. These are areas of your body that are warning you that stress is happening. These muscle groups are also at risk for injury. You will benefit a great deal from an exercise called progressive muscle relaxation that I will teach you in level 2.

You may be short on sleep. Talk to your doctor about your sleep problems. In the meantime, practice good sleep habits by going to bed and waking up at the same time each day. Try not to eat or exercise two hours or less before bedtime. Instead listen to music or read.