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  1. One beverage industry secret: the average latte is worse than a double-scoop ice cream cone!

  2. Multitasking while watching TV can help decrease weight gain. Washing dishes burns 70 calories every 30 minutes and so does ironing.

  3. To keep stress down, exercise daily, be organized, exhibit good time management skills and don't procrastinate.

  4. Fatty fish, such as salmon, is rich in omega-3 fatty acids. Studies suggest this substance may protect against depression.

  5. Dehydration and fatigue go hand-in-hand. The solution is simple – drink plenty of water or other unsweetened beverages at regular intervals.

  6. People who sit more have less desirable levels of cholesterol, blood sugar, triglycerides and even waist size, which increase the risk of diabetes, heart disease and a number of health problems.

  7. Need a quick, healthy snack? Replenish on the go with a banana. Bananas are an excellent source of potassium, an essential mineral for maintaining normal blood pressure and heart function.

  8. Improving your posture can help you begin your quest for flat abs. Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat!

  9. Need a simple way to cut down on desserts? Pay for your meal and take a walk. Researchers found that taking short walks can weaken chocolate cravings.

  10. Pumping away on a bike or elliptical trainer provides cardiovascular benefits but does little for bone health. Add treadmill work, outdoor walking or running to your cardio routine to help strengthen bones.

  11. The secret to staying fit is no secret, It's a commitment. It's not making excuses, It's not following fad diets that cut out basic food groups and it's not expecting overnight results. Most important, it's not giving up on the regimen.

  12. Practice meditation, rhythmic breathing, yoga, or relaxation techniques to quell anxiety and promote serenity. You can learn to recognize and challenge thoughts you have about being inadequate and helpless.

  13. There are few better antidotes to unhappiness than close friendships. One study found that people over 70 who had the strongest network of friends lived much longer.

  14. Don't get ripped off at the supermarket! Gluten-free foods generally cost two to three times more as their gluten-containing counterparts, and unless you're among the less than 1 percent of people with celiac disease, there's no point in coughing up the extra dough.

  15. People who regularly break up their sedentary time with movement as small as taking one step had healthier waist circumference, body mass index (BMI), and triglycerides than people who didn't take breaks during long periods of sitting.

  16. During meal time, fill two-thirds of your plate with whole grains, fruits and veggies. The fiber will fill you up on fewer calories, and you'll have less room for calorie-laden foods on your plate.

  17. Nothing says weight gain like alcohol, lattes and regular sodas. Rather than filling up on these empty calories, switch to diet soda, unsweetened iced tea or water.

  18. Carbs may be the foe of fad diets, but they're vital for boosting energy and mood. They are the body's preferred source of fuel, plus they raise serotonin levels.

  19. An alternative source of caffeine is, of course, tea. Research suggests that tea's combination of caffeine and the amino acid L-theanine can improve alertness, reaction time, and memory.

  20. For anyone hoping to boost energy and mood, skipping breakfast is not an option. Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day.

  21. Besides altering your diet, exercise is a tried-and-true way to boost energy and mood. Even a single 15-minute walk can be energizing, and the benefits increase with more frequent physical activity.

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