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. There's no secret ingredient to weight loss or maintenance. "We've known for a long time that eating right and exercising are what matters," WebMD notes. "Fewer calories add up to fewer pounds over time no matter how many of your calories come from fat, protein, or carbohydrates."

2. "Your body needs three nutrients to thrive: protein, carbohydrates, and fats. Yes, fats! Good-for-you fats found in foods like nuts, seeds, fish, avocado, olives, and low-fat dairy give you energy, help rebuild cells, and produce needed hormones," WebMD reports. "The fats to limit or avoid are saturated and trans fats, found in foods like butter, high-fat dairy, red meat, and many processed foods."

3. When it comes to falls, Harvard Medical School notes there are ways to plan for a softer landing. Balance Matters and fall prevention classes are recommended. Harvard notes they can help people avoid falling and teach people how to fall to prevent an injury. Examples include, leaning forward into the fall to get control of direction, fall sideways if possible, swing arms sideways to direct a fall, twist your shoulder to protect your head, keep knees bent and feet down, fall on soft fleshy places like butt or thighs, and fall like a sack of beans-relax everything. As the fall is completed, try to roll to the side in a ball to spread the impact of the fall and reduce the chance of injury.

WebMD Extra: "Nighttime eating makes you fat. Put this diet myth to bed. There's no conclusive proof that late-night meals cause you to put on weight. What we do know is that too many calories cause weight gain, and many night eaters do tend to overeat and choose high-calorie foods. Still, eating right before bedtime can lead to heartburn and indigestion. So try to stick to regular-and earlier-mealtimes."

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 keywords "Monday Motivator."

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