*The quick tips list begins...

1. Walk to work.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early & walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.

*The Healthy Meals...Fast Action

Action #1: Plan Ahead

Challenge yourself to set a goal to plan
meals for one week. When you see how
easy and beneficial it can become add
another week to your goal. After the next
week, add another week. Soon healthy
meal planning will become a habit!
Use the Healthy Meals... Fast Meal
Planner Worksheet to help you plan.



Action #2: The Eating out Challenge

Eating out? Challenge yourself to set healthy goals for eating
fast foods both during and after work:
■ Eat fast foods one to two times per week as a “break”,
not as a daily “norm”.
■ Get “normal” sized portions and save money by sharing
super-sized items like soft drinks and fries.
■ Choose low-fat milk or water and fruits when available.

*Morning workouts work best

Morning Pilates Workouts (Morning Workouts)
Cathleen Murakami (Paperback - Nov 20, 2006)
Price: $13.22

Morning exercise can increase your metabolism for the entire day.

By performing a fast paced morning workout, your metabolism gets the boost it needs to run at full capacity for the remainder of the day. You may end up burning more calories for the day if you do an early morning workout.

An early morning workout will help to relieve stress throughout the day.

When you do a fast paced early morning workout, you get release of endorphins which act as stress relieving chemicals. The release of endorphins is what gives the classic "runner's high" you hear so much about. These stress relieving endorphins can make you better prepared to handle the pressures of the upcoming day.

If you do it when you wake up, you're less likely to skip your exercise routine.

An early morning workout done immediately after your wake up gets it out of the way so you don't have to worry about it for the rest of the day. If you lead a busy, hectic life so many things can happen that will interfere with your workout. This won't be an issue if you get your morning workout done as soon as you wake up.

It may improve your mental clarity and your energy level.

If you tend to be sluggish for hours after your awaken and feel worthless before you have your first cup of coffee, morning exercise may help. Exercise gets your heart pumping which increases blood flow to the brain, making your more alert. People who do morning exercise also report having a higher energy level throughout the day.

You'll have a sense of accomplishment.

When you complete your morning workout, you'll have an incredible sense of accomplishment and will feel more competent and capable of tackling the upcoming day. There's something very satisfying at having completed an important task before you even get to work.