100 Healthy Tips - Cooking Light

These 100 healthy tips will get you started to a wholesome year full of fitness, nutrition, and a more healthy lifestyle.

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Healthy Tips for the New Year

Photo: Jennifer Causey

With the new year comes new expectations and goals, often accompanied by the fear of falling off the resolutions wagon by month’s end. Make this year different. Put aside over-blown resolutions and commit to making small changes all year to make this year your lightest ever. The benefits: Lose weight, put a bounce in your step, get some calm in the kitchen, and become a healthier you without feeling deprived.

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Spice Things Up

Photo: Oxmoor House

Eating even one meal that contains capsaicin—the compound that gives hot sauce and chile peppers their heat—not only reduces levels of hunger-causing ghrelin, but also raises GLP-1, an appetite-suppressing hormone.

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Don't Ditch Breakfast

Photo: Johnny Autry

Caffeine from your coffee is not enough fuel to start your day. Make sure to include a breakfast that is full of protein-rich and high-fiber foods like eggs with whole-wheat toast.

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Team Up with Mother Nature

Find a trail near you and rediscover the great outdoors. A 4 to 5 mile hike is a great start for beginners. Visit Trails.com to find nearby hiking trails.

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Swap Sides

A recent study showed that if you eat with your nondominant hand you can reduce what you eat by 30% because it breaks up that automatic hand-to-mouth flow. If you have trouble slowing down, put your utensil in your other hand. It's inconvenient, it's awkward, and you cannot go fast.

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Feel Free to Graze

Photo: Becky Luigart-Stayner

Squeezing in 3 square meals a day may not suite your lifestyle. At the end of the day, it’s how many total calories you’ve taken in. If you like to “graze,” eat smaller meals and a few snacks throughout the day.

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Nix the Noodles

Photo: Jennifer Causey

Nix the noodles and try spaghetti squash. Squash noodles transform lasagna into a delightful dinner for less than 400 calories.

See More: How to Cook Spaghetti Squash

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Swap Out Sugary Cereals

Photo: Deborah Ory

Cut your current high-sugar cereal with a low sugar, high-fiber brand. Gradually reduce the amount of sugary cereal in your bowl until you are eating only the high-fiber brand. Check out our picks for The Best Healthy Cereals.

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Save Time by Prepping

Photo: © JGI/Jamie Grill/Blend Images/Corbis

Mise en place is a French word meaning “putting in place.” Preparation is one of the biggest time savers when cooking a healthy meal. Lay out all ingredients, equipment, and utensils you need before you begin cooking.

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The Little Seed That Could

Photo: Lee Harrelson

Add chia seeds to your water bottle, morning OJ, afternoon iced tea, or sprinkle them on salads, yogurt, and cereal. One ounce delivers an impressive 10 grams of fiber and 5 grams of protein. Research found they can help you eat less by naturally regulating blood sugar, which helps put the breaks on hunger.

Find more Filling Foods.

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Love the Lemon

Nothing cheers up food the way lemons do. Perk up snack time by sprinkling freshly-grated rind over hot popcorn.

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The Coffee-Power Nap Trick

Photo: John Autry

Drink a cup of coffee right before a 20-minute power nap. Studies show it takes about that amount of time for the caffeine to kick in, so you'll wake feeling ready to go.

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Work to Sustain Health

Photo: Becky Luigart-Stayner

To be a winner in health, it doesn’t matter how quickly you lose weight. What matters is how long you can sustain your new healthy lifestyle.

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Instead of Ultralight, Reach for Local Craft

Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints.

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Replenish with Salad

Photo: John Autry

If you’re starving when you get home from work, prepare your salad, eat it, and then cook the rest of your meal. Try one of these simple, veggie-packed salad recipes.

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Use Less Pasta, More Veggies

Photo: Johnny Autry

Build you pasta meal not with pasta alone. The ideal dish should have ½ cup cooked pasta, 1 cup veggies, and 3 ounces of lean protein.

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Salt Shaker Switch

Fill your salt shaker with pepper and your pepper shaker with salt. Since salt shakers have more holes, the switcheroo will help to slash your sodium intake.

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Avoid Disaster Salads

Photo: Ellen Silverman

Be careful not to turn your salad into a high-calorie disaster. Pass on creamy dressings and opt for olive oil and vinegar, choose nuts or sunflower seeds for crunch instead of croutons, and limit portions of cheese.

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Quick and Good for You

Photo: Charles Masters

A speedier cook time doesn’t mean less wholesome. Instant and quick cooking oats—both rolled and steel cut—are as nutritious, tasty, and fully whole grain as their longer-cooking counterparts.

Find more Common Nutrition Myths.

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Keep Fit with Friends

Photo: David Martinez

Need exercise motivation? Find a buddy to work out with—family members, friends, or even the dog can help keep you accountable.

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Cut Condiments

Have a craving for French fries but don’t want to add too many calories to your meal? Cut the calories somewhere else. Try losing half of the hamburger bun, skipping the mayo, or passing on the cheese. Check out these homemade Better, Lighter Burgers.

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Follow the 2x2x2 plan

Photo: © Kate Kunz/Corbis

Eat twice as often, eat half as much, and chew twice as long.

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Stuff Sandwiches with Veggies

Photo: Oxmoor House

Add volume to your sandwich by piling on low-calorie veggies instead of more meat. You’ll feel like you are eating just as much but you’ll be consuming fewer calories.

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Divvy Snacks Up

Photo: Becky Luigart-Stayner

You are more likely to consume more chips, nuts, or pretzels if you eat straight from the bag. Be a smart snacker by portioning out your serving size and putting the bag away immediately before you indulge. Try making your own spiced snacks, like these yummy almonds.

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Table Matters

Photo: Randy Mayor

Make your table monochromatic: If your plates and bowls match and are the same colors as your tablecloth or placemats, you’ll naturally eat about 5% less compared to a table set with contrasting colors.

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Spritz, Don't Pour

Photo: Randy Mayor

To save calories in the kitchen, put your olive oil in a spray bottle. If you spritz versus pour, you will use a little less when cooking.

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Go Nuts for Breakfast

Photo: Randy Mayor

Are you hungry after your morning bowl of cereal? Try adding some healthy fat to your meal for satiety. Top your cereal with 2 tablespoons of nuts or seeds.

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Make a Smarter Smoothie

Make a better smoothie. Use unsweetened beverages and whole fruit instead of juice, and pump up the nutrients with a handful of greens. Try this combination for an easy, 162-calorie smoothie for one: 1 cup fresh baby spinach leaves + 1 1/2 cups chopped fresh honeydew + 1/3 cup nonfat vanilla Greek yogurt.

See More: Low-Calorie Smoothies

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Instead of Mixed Nuts, Reach for Trail Mix

Two handfuls of nuts may be heart-healthy, but also calorie-heavy. Downsize the 2 handfuls (1 1/2 oz) of nuts by half, and add a handful of air-popped popcorn and whole-wheat cereal, such as Chex.

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Get the Most Out of Snacks

Photo: Randy Mayor

Just because it is a “100-calorie” pack doesn’t mean it is healthy. Make sure it offers fiber, protein, and possibly healthy fat. If not, skip it. Check out these 10 Snack Mix Recipes that kids and adults will both love.

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Live in the "Now"

Photo: Randy Mayor

When it comes to your health, stop worrying about what you did yesterday and start focusing on what you are doing now.

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Become a Social Butterfly

Photo: © Laura Doss/Image Source/Corbis

Instead of filling your mouth with food at parties, try filling it with conversation.

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Lighten Up Chicken Salad

Photo: Levi Brown

Love the creaminess of mayonnaise? For a healthier alternative, try using hummus or low-fat plain Greek yogurt while making your favorite tuna, egg, or chicken salad.

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Put Produce on Eye Level

Photo: © Tom Grill/Corbis

To increase your fruit and veggie intake, don’t put them in a drawer in the refrigerator but rather on a shelf at eye level. The more you see them, the more likely you will be to grab for them.

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Swap Cheeses, Add Veggies for a Ligher Pizza

Photo: Romulo Yanes

To lower fat and calories in pizza by around half, swap mozzarella for part-skim ricotta. Make it an opportunity for vitamins and minerals by loading up on the veggies.

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Be the First to Order

Photo: © Radius Images/Corbis

When dining out, be the first one to order. You’ll be less likely to change your mind after hearing what others are having.

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Cut Beef Portions in Half

Photo: Randy Mayor

Next time you order a meaty meal, ask the server if the portion can be cut to 4 or 6 ounces. Normal servings in restaurants are 8 to 12 ounces, twice the amount needed at a sitting. A 4-ounce portion of beef is shown in this delicious recipe.

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Rev Up your Morning with Water

Photo: David Muir/Masterfile

Drink an 8-ounce glass of water as soon as you wake up in the morning to rev up your metabolism. Your body is parched after 6 to 8 hours of sleep.

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Wear Your Workout Clothes to Bed

Photo: Jeff Von Hoene

Less effort in the AM means you’re more likely to rise for that early morning workout!

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Give Almond Milk a Try

Photo: © Laurie Castelli/cultura/Corbis

Try almond milk in your coffee. Not only will it add a sweet, nutty flavor without sugary syrups, you’ll save a gram of saturated fat compared to low-fat milk.

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Do This Simple Interval Workout

Photo: Randy Mayor

Interval workouts prevent boredom and burn more calories. Try this 20-minute interval routine: 2-minute walk, 1-minute jog, 3-minute walk, 2-minute jog, 5-minute walk, 4-minute run, 3-minute walk—and burn about 200 calories.

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Read Up on Fitness

Photo: © Richard Lewisohn/Image Source/Corbis

Make it a goal to read one fitness or nutrition article each day. Studies show those who expose themselves to information develop a natural inclination to act on the advice. Read some of Cooking Light's great fitness articles.

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Simply Try a Smaller Plate

Photo: © Harry Choi/TongRo Images/Corbis

Studies show you’ll eat about 20-22% less calories per meal simply switching from a 12-inch to 10-inch plate.

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Read the Label

Photo: Randy Mayor

Read the label on breakfast cereals and follow this advice: Less than 10 grams of sugar, 1 serving of whole grains (16g), more than 3 of grams fiber, and less than 200 calories per serving. Here are our picks for The Best Healthy Cereals.

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Instead of Milk Chocolate, Reach for Dark Chocolate

Indulge in 2 satisfying squares of dark chocolate (we like 72% cacao!). Skip the milk chocolate candy bar.

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Eat S.L.O.W

Photo: © A. Chederros/Onoky/Corbis

A Japanese study found that faster eaters gained an average of 4.2 pounds over 8 years, while slower eaters gained only 1.5 pounds.

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Turn off Your Tech for a More Restful Sleep

Light stimulates the brain, making you more awake and less likely to sleep.

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Lace Up First Thing in the Morning

Photo: © Junos/beyond/Corbis

Keep your workout shoes next to your bed. Lace them up before your feet touch the floor in the morning and get a move on.

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Up Your Potassium Intake

Potassium is important for healthy blood pressure, but most people don’t get enough. Include potassium-rich potatoes, bananas, and oranges in your snacking. Try mixing up a potassium-rich smoothie like this one.

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Pet a Puppy

Photo: © David Burton/Beateworks/Corbis

Studies show that petting a dog or cat can immediately elevate your mood.

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Grab a Handful of Almonds When Stressed

Photo: Oxmoor House

Almonds are bursting with vitamin E, an antioxidant that bolsters the immune system, and also contain B vitamins to help keep your body on track when it's under stress.

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Spice It Up

The addition of nutritious, highly flavorful ingredients like fresh herbs, vinegars, and citrus can take a meal from ordinary to extraordinary. Enhance your meal without losing out on nutrition by keeping these 10 flavor-packed ingredients on hand.

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Eat Protein and Fiber to Feel Full

Eat protein and fiber in every meal and snack. It will help you feel fuller longer and maintain a more stable blood sugar level, which translates to less fatigue and fewer food cravings. Lean meat is high in protein, along with these Vegetarian Protein Sources.

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Go For the Pulp

While pulp-free juice may be smoother, consider juicing the whole fruit instead—you’ll get more fiber and less sugar and calories.

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Try Meatless Mondays

Photo: John Autry

Go vegetarian one day a week. For an easy substitution in a stir fry, use 1/2 cup cubed tofu (marinated in soy sauce, garlic, ginger, and peanut oil) instead of chicken. Cook as usual with your veggies for a satisfying dinner.

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Make a Shopping List

Photo: Oxmoor House

Typical shoppers spend 60 to 80% of their time pushing their carts up and down aisles aimlessly, buy up to twice as much (and more of the unhealthy choices) compared to those who shop with a list and stick to it.

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Move to the Beat

A recent study by the North American Association for the Study of Obesity found that women are more likely to stick to an exercise program if they listen to music.

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Switch Your Latte to a Tea to Chill Out

Photo: Oxmoor House

Research shows L-theanine, an amino acid in tea, reduces feelings of stress and increases relaxation.

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H2O in the AM

Photo: Randy Mayor

Hydration tip: Put a bottle of water by your bedside at night so it’s the first thing you see when you wake up in the morning, reminding you to drink up.

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Pre-Lunch Piece of Fruit

Photo: Becky Luigart-Stayner

Not eating enough fruit? Try having a piece before your lunch instead of afterwards. You are less likely to skip it and more likely to get full from your meal.

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Scope Out Buffets

Peruse buffets first without your plate, and then decide what you really want. Our video on Holiday Party Buffet Strategies can help you navigate buffets better.

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Order Your Salad Chopped with Tomatoes

Photo: Becky Luigart-Stayner

The juice from the tomatoes moistens the salad, lessening the need for lots of salad dressing. Make sure to specify dressing on the side too, so you can control the amount that goes on.

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Chop it Up

Photo: Ellen Silverman

Keep a container of chopped cauliflower, broccoli, carrots, celery, and cherry tomatoes in the fridge for snacking. When they are easily accessible and already chopped, you are more likely to grab them for snacks.

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Be a Generous Baker

Photo: Francesco Tonelli

When baking cookies or brownies, save a couple to have at home, then give the rest away to coworkers or friends to munch on too. Check out our Healthy Baking ideas to find inspiration.

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Go Shopping

Photo: David Martinez

Getting a new pair of workout pants or a cool water bottle can motivate you to be active.

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Learn How to Healthy Fry

Photo: Charles Masters

Fried food lover? Master the art of faux frying. Coat veggies and meat with whipped eggs, then dip in cornmeal, flour, or panko breadcrumbs and bake.

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Make Workouts a Priority

We prioritize work, meals, and family time every day. Schedule time in your day for a run or gym visit too.

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Bake Smarter

Photo: Randy Mayor

When baking, use mini chocolate chips in place of regular chips and you can use about ¼ less than the recipe calls for without anyone noticing. Find recipes for

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Sub Paprika for Bacon

Photo: Manfred Koh

Nix the bacon; use smoked paprika instead to get that smoke-infused taste.

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Pile Veggies on Pasta

Photo: Lee Harrelson

Rev up the veggies in your next pasta dish, hassle-free. Simply toss in broccoli or green beans with boiling pasta during the last two minutes of cooking.

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Spice Up Seafood

Photography: Becky Luigart-Stayner

Get excited about seafood by making your own yummy spice rub. Paprika + garlic powder + chili powder + cumin + salt and pepper is a good blend to start with.

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Cut the High-Sodium Lunchmeat

Photography: Randy Mayor

Look for lower-sodium lunchmeat at deli counters and in the prepackaged section of the market. Roast beef is usually lower-sodium than other deli meats.

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Keep Frozen Veggies Handy

Photo: Johnny Autry

Stock up on non-sauced frozen stir-fry veggie bags, such as Birds Eye. You can control the sodium levels and make a quick, healthy dinner.

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Make a Main Dish Salad, Easily

Photo: Becky Luigart-Stayner

Turn a variety of salads—whole grain, green bean, potato—into a main dish by adding shredded rotisserie chicken.

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Switch to Yogurt Dressings

Photo: Oxmoor House

If you love creamy dressings, consider switching to yogurt-based ranch or blue cheese, such as Bolthouse Farms brand. Find these dressings in the refrigerated aisles, next to the veggies. You can also try your hand at making you own.

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Think Baby Vegetables for Fast Cooking

Photo: Becky Luigart-Stayner

To cook healthy in a flash, try cooking with baby vegetables. They are more tender and small than full-grown veggies and cook faster.

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Make a Smoothie

Combine some low-fat milk or yogurt, 1/2 cup frozen berries, and a banana for a supereasy blended breakfast—and 2 whole fruit servings!

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Veg Out for Breakfast

Photo: Becky Luigart-Stayner

Work in more veggies early in the day by adding peppers, tomatoes, mushrooms, or onions to your eggs for a delicious omelet. For more ideas, read 6 Ways to Eat Vegetables for Breakfast.

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Plan on Sundays

Create a weekly meal plan and grocery list on Sunday—it can be a huge time saver and a good way to eat healthier. Feeling really energetic? Do all your grocery buying on Sunday too.

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Do Your Chores

Catch up on household chores. Gardening, vacuuming, mowing the lawn, and washing the car all burn calories and will make your life more clean and organized.

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100 Ways to Start Your Year Off Light

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Healthy Tips for the New Year

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Spice Things Up

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Don't Ditch Breakfast

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Team Up with Mother Nature

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Swap Sides

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Feel Free to Graze

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Nix the Noodles

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Swap Out Sugary Cereals

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Save Time by Prepping

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The Little Seed That Could

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Love the Lemon

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The Coffee-Power Nap Trick

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Work to Sustain Health

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Instead of Ultralight, Reach for Local Craft

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Replenish with Salad

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Use Less Pasta, More Veggies

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Salt Shaker Switch

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Avoid Disaster Salads

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Quick and Good for You

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Keep Fit with Friends

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Cut Condiments

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Follow the 2x2x2 plan

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Stuff Sandwiches with Veggies

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Divvy Snacks Up

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Table Matters

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Spritz, Don't Pour

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Go Nuts for Breakfast

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Make a Smarter Smoothie

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Instead of Mixed Nuts, Reach for Trail Mix

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Get the Most Out of Snacks

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Live in the "Now"

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Become a Social Butterfly

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Lighten Up Chicken Salad

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Put Produce on Eye Level

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Swap Cheeses, Add Veggies for a Ligher Pizza

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Be the First to Order

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Cut Beef Portions in Half

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Rev Up your Morning with Water

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Wear Your Workout Clothes to Bed