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Sometimes all you need is a little information - a nudge, as it were, to help make decisions about exercise, health and how to keep your family strong and happy. Here's some general titbits from around the interwebz... And don't forget, if anyone in the family suffers from an allergy, make sure they can get help fast with a Medibands - so medical assistance can access your history quickly.

1. Don't sit around all day. A recent Australian study suggests that a lot of time spent at a desk or in front of a tv can shorten your life. Don't do it for more than a few hours a day is the suggestion and make sure you exercise - in almost any form - at least once a day. Reduce the sedentary time is the key. The study looked at more than 400,000 adults aged 45 and over. Those who sat for more than 11 hours a day were 40% more likely to die during the study period. The survivors sat for less than four hours a day.

2. 1 in 88 children may have a form of autism. 2008 data across 14 communities seems to suggest about 1% of children have some form of autism. Many are high functioning clearly, but this also leads to the conclusion that many children - and adults - in the community are undiagnosed.

3. Love your chocolate? Lucky you - because it's good for you (in moderation!). Cocoa researchers from around the world point to studies that showed chocolate can decrease high blood pressure, it can increase 'good' cholesterol, improves insulin resistance and has benefits for anyone with heart disease.

4. Make your metabolism work harder. Eat iron rich foods which help carry oxygen to muscles. This includes shell fish, lean meats, beans, and spinach. Get more vitamin D into your system. You'll get it from salmon, milk and eggs. Drink milk. The calcium is good for you and a lack of calcium slows your metabolism.

5. Processed foods to avoid. The supermarket shelves are full of these guys - but avoid them like the plague; they're fatty, full of chemicals and nasty fats. Tubs of tartare sauce, twinkies (or any sugary sponge with fake cream filling), tubs of ready-made cream pasta sauces next to cold pasta in the cooler section, any cereal with clusters stuck together with honey (read sugar).