5. Try adding a handful of walnuts (2 oz., 1/4 cup, 8 halves, 4 walnuts) and low-fat dressing to your salad in place of cheese, high-fat salad dressing and croutons. Research has shown that walnuts contain Omega-3 fatty acids, which as part of a healthy diet may help reduce your risk of heart disease.
6. If you spend a lot of time talking on a cordless phone, make it count! While talking stretch your arms and legs; do arm curls with a can of food in your hand; do squats or lunges or "wall sit."
7. Keep high-fat, high-calorie food packages out of sight in the pantry. Put raw vegetables and fruits in front in the refrigerator or on the counter so that's what you see first.
8. Learn to play again! Play chase with the dog or take him for a walk. Take the kids to the park for a game of tag, push them on the swings or skip rope. Badminton, volleyball and swimming will get you and your family moving and having fun together.
9. Snack tips: Eat healthy, crunchy snacks such as carrots, celery, walnuts (about 8 halves or 1/4 cup) and rice cakes that provide a quick pick-me-up instead of chips, cookies and sodas. Research has shown that walnuts contain Omega-3 fatty acids, which as part of a healthy diet may help reduce your risk of heart disease. Hard and soft pretzels are great low-fat snacks. (When buying a soft pretzel ask for "no butter" and scrape off most of the salt.)
10. Walk! Don't drive! Reduce "drive through" activities. Park and walk into the dry cleaner, bank or pharmacy.