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3 Things for Better Health - April 16

Need to be motivated to start the week off on a healthy note? Just try one or more of three things to start the week off on the right path.

1. Need a chocolate fix? Everyday Health points to combinations of food that boost the value and appease the appetite. Combos include: 1 tablespoon of dark chocolate chips with a snack-sized bag of mixed unsalted nuts and dried fruit to get the flavor without going over the portion control size. And it is a combination of taste and healthy fats and protein. Another good combo: plain Greek yogurt and sliced bananas for a mix of protein and potassium, which is a great snack after a workout to build muscle and replenish amino acids, Everyday Health noted.

2. Look for a swap on food for a healthier choice when planning meals. The use of mashed cauliflower instead of potatoes has become popular enough that it is now a choice in the frozen food aisle in the frozen vegetables. Should the recipe call for ricotta cheese, which has more calories and salt, try low-fat cottage cheese. Blended in a food processor, the low-fat cottage cheese can also make a substitute for mayonnaise, Everyday Health reports.

3. Stressed? Anxious? The Mayo Clinic notes "to be more resilient, focus on what has helped you overcome challenges in the past and find ways to use these strategies every day as you address" challenges and stress.

For more tips from the weekly Three Things list, check out the Monday Motivator page each week in the Dispatch or e-edition, or go to and go to lifestyle to reach the drop-down menu for health or search using the keyword Monday Motivator.

Questions or tips to share, contact Renee Richardson, managing editor, at or 218-855-5852.