If you read this column regularly, you've heard this all before.

Everything in today's column has been covered in previous ones; so why rehash old news, you ask? Because the facts are the facts when it comes to living a long and healthy life.

And isn't that what we all want? Don't we all want to be productive, active and healthy and reach a ripe old age? And don't you want to be able to run and play with your children (including the four-legged variety) and even your grandchildren? And don't you want to be able to work in your garden and hang your clothes on the line and carry your own groceries from the car without having to rely on others for help? Well, don't you? Some of us may become disabled by illnesses or injuries that will prevent us from doing some of these things. But there are many who become dependent on others for basic chores or who are unable to walk up a flight of stairs comfortably or play catch with their kids without huffing and puffing simply because they don't take care of themselves properly.

With all the knowledge we have available at our fingertips in this day and age, we all have the tools we need to prevent this sort of deterioration in our health.

My point to all this is that the recipe for a healthy and active life is simple -- and nothing you haven't heard or read before. My hope today is that maybe reading it one more time will be the key to motivate you to make positive and healthy changes in your life.

And these are not just my guidelines; they come from a far more knowledgeable and reputable source! Maybe the US Department of Agriculture can convince you.

The US Department of Agriculture's Center for Nutrition Policy and Promotion publishes Dietary Guidelines to help us make choices that will contribute to a healthy life.

Every five years the list is updated based on the latest research; the guidelines below were updated in May of this year. The US Dietary Guidelines are divided into three messages that they call the ABC's for your health and that of your family, and they apply to healthy children from the age of two years and up and to adults of any age. Read on for the basic guidelines for healthy living and then aim for fitness: Aim for a healthy weight; be physically active each day; You can start by building a healthy base: Let the Food Guide Pyramid guide your food choices; choose a variety of grains daily, especially whole grains; choose a variety of fruits and vegetables daily; keep food safe to eat; choose a diet that is low in saturated fat and cholesterol and moderate in total fat; choose beverages and foods to moderate your intake of sugars; choose and prepare foods with less salt; if you drink alcoholic beverages, do so in moderation.

Take responsibility for your health, your quality of life and your future! Make time to exercise and eat right! Don't wait until you have more time; stop saying `soon I won't be so busy, and then I'll...' Don't wait or it might be your doctor telling you that you have to lose weight, eat healthier and get regular exercise.

You are important! You are number one, and if you don't take care of yourself the people you love might have to start taking care of you! Don't wait another day -- now is the time to begin your journey to becoming BodyWise!