Small Steps for Better Health: How to have a healthier day

Small Steps for Better Health:

What to do to stay healthy when you just cant do it all anymoreSarah S. Wall, M.Ed., MCHESSo much advice, so little time

Health Advice The 76 Best Things to do for your body- NOW! 45 Best Health Tips Ever

Health Tips for Women

Dr. Oz's 25 Greatest Health Tips for Men

In researching for this presentation, I found several great lists like these:I dont know about you but I cant find time to do 76 more things for my health right NOW! No matter how great they might make me feel or look. Talk about how irritataing it is to see the exclamation point-like you must do all these things immediately!!!!

I am not sure I can find time for 45 either, but I, like you, might be able to make a few changes that would improve my health, so I want to know whats the best bang for my buck in terms of staying healthy? Keeping in mind that I have barely any time, energy or financial resources to devote to3A new approachSELF-CARE

I recommend a new approach based on a simple concept that should be important to all of us: SELF-CARE.4S is for Sleep Sleep is often the first place we look to cut corners and squeeze more out of our days.Most adults need 7-8 hours a night. New research indicates increased health risks if you sleep less than 6 hours a night.

My pick is Sleep. Less than 6 hours of sleep puts you at increased risk of developing diabetes, greater risk for coronary heart disease, greater potential for weight gain because sleep deprivation increases the hormone ghrelin which stimulates appetite and decreases leptin, a hormone that suppresses appetite-so if you fel hungry late at night, just go to bed instead of raiding the fridge. Setting a regular sleep schedule with set times for going to bed and awakening not only set you up to get the sleep you need, but establishing these routines provide other health benefits as well-see Dr. Oz column on Tuesday. Now, before I move on to my next simple tip which you might have guessed will begin with the letter E, let me see a show of hands of all of you that are secretly wishing I had just started right up by going over that list of 76 health tips-uh uh, I thought so, so I am going to indulge our need to know natures here, and share a few tips that would fit into our S theme here5More Super Suggestions: Slowing down Spirituality Stretching Strength-training Sugar sleuthing-be aware, its everywhere Salmon, sweet potatoes and sweet red peppers Ask audience for their ideas before sharing these6What about the letter E?E is for Exercise

Years of solid scientific evidence has shown that exercise lowers risks for premature death and disability and provides numerous positive physical and psychological benefits.

Easy choice for me-EXERCISE..So why is it so hard to for exercise and physical activity into our lives? What changes can we make to make exercise and physical activity a routine part of out day? Spend some time discussing this.8Some other Excellent ideas:Educate yourself about any health issues you haveEat your veggiesEggs are good for you again!

L is for Lighten-up Lighten up your attitude- worry less about meeting unrealistic expectations of yourself, other people or the culture we live in Lighten up your diet with fresher, healthier foods and smaller portions

Laugh more, complain less

Listen more, talk less

Lighten up, worry less about expectations you put on yourself and on others

10What else for L? Low-fat dairy products

Love the body you have!

Lifelong Learning

F is for FriendshipsForgo Facebook spend your time developing, nurturing and sustaining real face to face friendships.

Research shows that the more close friendships we have, the better our health.

FriendshipsWhat do friendships look like in our 40s, 50s, 60s, and beyond?

What does it take to sustain these connections?

How can you find time to stay close with good friends?

Cite Aging Well work, find a relevant article about the power of friendships13Other Fabulous Finds

Ask the audience for their ideas then show images..The images are for Fiber, Fruit and Fun Ask the audience14C is for Check-upsCancer and Cardiovascular disease are the leading causes of death in the U.S.

Stay current on recommended screenings for cancers of the breast, colon, prostate and skin.

Know your numbers for cholesterol levels, triglycerides, blood pressure, and blood glucose

Find and connect with a doctor you trust, and with whom you can communicate well.15Recommended Guidelines by AgeYou can learn what screenings and tests are recommended for each decade of life from any of these sites:http://www.cdc.gov/nccdphp/dnpao/hwi/resources/preventative_screening.htm

http://www.cancer.org/Healthy/FindCancerEarly/CancerScreeningGuidelines/american-cancer-society-guidelines-for-the-early-detection-of-cancer

http://www.womenshealth.gov/screening-tests-and-vaccines/screening-tests-for-women/

Cool Concepts to ConsiderCruciferous veggies like cauliflower, broccoli, and brussels sproutsCaring-about yourself, people you love, what matters in your lifeCommunity-get or stay involved with where you live and workA is for Action & AdvocacyA is for taking action in your world by advocating for healthy changes in your lifestyle, your familys habits, your worksite, your schools, and your community.

How can you advocate for better health?Personal ChangesChanges at HomeChanges at WorkChanges in SchoolsChanges in your Community

When is the last time you found time to truly relax?Do you even remember what it means to relax?BreatheLet go of your to do listPut away the phone, the pager, the IPAD

R is for RelaxationAmericans have practically lost the ability to truly relax. We are so attached to our technology and our dedication to our jobs, that we dont take time every day just to relax. Sure, we veg out in front of the TV, but does watching American Idol or Mad Men really take our mind off our worries and concerns or does it just lull us into a lethargic state? True relaxation comes from activities that release all other thoughts from our mind, meditation, hobbies, and simple quiet time spent reading or conversing with someone on a porch are becoming quaint past-times of former generations, activities that no-one has time for today. I challenge to take time for a relaxed conversation in the next few days, find a rocking chair, a porch, a coffee shop, or a scenic outdoor space, and just enjoy the time spent with someone else or solo. Breathe, let go, release your mind of the days concerns, put down the phone

20

E is for Eating WellFollow the My Plate guidelines Watch portion sizes

Choose quality over quantity

Take time to enjoy eating

notice I didnt say eating right-there is so much judgment today about how we eat and it doesnt seem to be helping us eat any better or become healthier. Think of feeding your body the best possible food you can get every single time you need to eat because thats what it deserves Just like fine wine or good shoes, get in the mindset of thinking you deserve the best because you are WORTH IT! WE apply this reasoning to many other areas of our lives so quickly and easily-we purchase products, goods and services often with this mindset-I deserve it or I am worth it, but them we serve up fast, cheap, unhealthy food to our bodies, sending the message that our bodies are less important than our closets, or our homes or cars.

22

Read the remaining tips herehttp://www.womenshealthmag.com/files/besttips/pdf/76TipsForBody.pdf

Thank youSarah S. Wall, M.Ed., MCHESProject AssociateTranslational Obesity Research ProgramVirginia Tech1 Riverside Circle, SW, Suite 104Roanoke, VA 24016(540) 857-6668sarahsw@vt.edu

The direction of your life is more important than its speed

FOR YOUR BODYNOW!BY JENNIFER BRIGHT REICH,ADDITIONAL REPORTING BY LOREN CHIDONI

Sponsored by

We called more than 70 top authorities on health and wellness, and askedeach of them the same question: What are the most important things a woman can do to stay healthy? After weeks of taking notes and poring over research, were passing the information on to you: a list of the 76 smartest tips, from the tried and true to the brand spanking new. Your strategy: Pick five this week. Implement. Next week, five more. The week after thatwell, you get the idea.WWW.WOMENSHEALTHMAG.COMKNOW THYSELFKnow your body composition.A study published in the International Journal of Obesity found that 25 to 30 percent of young women with a normal BMI (19 to 25) still carry excessive body fat. The easiest way to check your body composition is with bioelectric imped- ance analysis, available in many gyms and doctors offices.

Know your familys health history. Quiz the hell out of relatives, then down- load everything you learn to your M.D. Need help coming up with a list of ques- tions? The U.S. Surgeon Generals Family Health Portrait (www.familyhistory.hhs. gov) offers easy instructions.

Know your cancer risk. The Ameri- can Cancer Societys Great American Health Check (www.cancer.org/ greatamericans) asks a few questions about your personal and family health history and then generates a list of recommended screening tests, plus tips on how to reduce your health risks. (We were told to nix the second margarita at happy hour and cut out the Cadburys.) Know your cholesterol levels.A survey by the Society for Womens

Health Research revealed that less than a third of American women know their numbers. Get your cholesterol checked

every five years, starting at age 20. Youre in the clear if your total numberis under 200 mg/dL, with an LDL (thats the bad kind) of less than 100 mg/dL and an HDL (thats the good kind) of 50 mg/DL or more.

Know your resting heart rate. The lower the number, the less your heart has to work (and thats a good thing). Take your pulse in the morning, when youre most relaxed. Measure the num- ber of beats in 10 seconds, then multiply by six. Your number should be between

60 and 80--even lower if youre athletic. Know your waist-to-hip ratio. The best test for predicting heart attacks may be the proportion of your waist to your hips. Measure your waist at the smallest point, then measure your hips at the widest point. Divide the first number by the second number: an ideal ratio is 0.8 or lower.

EAT THESE FOODS. EVERY. SINGLE. DAY.Broccoli sprouts. Turns out broc- coli sprouts contain up to 50 times the amount of cancer-fighting compounds found in mature broccoli heads. Canola and olive oil. Stop sidling

up to the bar: Replace the butter and

margarine in your stir-fries with veg-

etable oils. The omega-3 fatty acids and unsaturated fats may help slash cholesterol levels as well as your risk for heart disease.

Low-fat milk and cheese. Your body absorbs calcium most effectively from food, not from chocolate-flavored supplement chews. Along with vitamin D, absorbing 1,500 to 2,000 milligrams of the moo mineral daily (a cup of milk has about 300 milligrams) will signifi- cantly reduce your risk of joining the osteoporosis club.

Fermented foods like sauerkraut, miso, and yogurt. Studies show they may reduce breast cancer risk, protect against yeast infections, and boost immunity. Cinnamon. Become a spice girl: This antioxidant-rich seasoning slows down the rate at which your stomach unloads that enchilada lunch, which prevents blood sugar spikes and crashes. In fact, studies show that a half-teaspoon a day lowers blood sugar and cholesterol in people with type 2 diabetes.

OJ. A six-ounce glass of 100 percent juice (that means no added sugar) every day reduces your risk of stroke by up to20 percent. Bonus points for gulping the kind with fiber-rich pulp.

Nuts. Popping a handful daily has been

shown to lower heart disease risk by 35 percent.

Tea. Green, black, and white are all teeming with antioxidants. However, green tea is uniquely high in a chemical called EGCG, one of the most potent an- ticancer compounds ever found. Steep any color for at least three minutes and squeeze the bag at the end for an extra antioxidant punch.

Hot cocoa. You can improve your tickers health with an eight-ounce cup of hot chocolate as much as you can with a glass of merlot--minus the hangover. Go healthy with 100 percent

unsweetened and non-alkalized cocoa powder (like Hersheys Cocoa) and fat- free milk.

Berries. Scientists in Finland found that eating five ounces a day offers a healthy-heart triple play by reducing the risk for cardiovascular disease, im- proving levels of good cholesterol, and lowering blood pressure.

DONT THINK TWICE ABOUT Ditching Facebook. In one of many studies linking social ties to better health, an Ohio State University survey found that participants who IDd them- selves as lonely had higher levels of cortisol, a stress hormone that increas-WWW.WOMENSHEALTHMAG.COMes the risk of heart disease. Conversely, having a strong social network improves immune function, protects heart health, and wards off depression and anxiety. You do the math. Cocktails are on us. Crushing on Seth Rogen. The amount of mood-stabilizing endorphins released from one minute of laughing is the same as the amount released with10 minutes of strenuous rowing. Well take Judd Apatow over LifeCore any day. Calling in sick next Friday. One in six American employees are so over- loaded they cant even use their annual vacation time. Yet according to a study from the Families and Work Institute, 21 percent of people who are highly over- worked experience symptoms of clinical depression.

Jumping his bones. A good romp can torch up to 200 calories (equal to running 15 minutes on a treadmill) and has been linked to everything from fewer colds to reduced PMS symptoms, and even a sharper sense of smell.

Ruining your appetite. Noshing on healthy fats (like pistachios, olives, or peanut butter) about 20 minutes before a meal helps your stomach digest food more slowly, so youll feel full longer. Foods like these may also help your body absorb fat-soluble vitamins such as A,D, E, and K.Sucking into skinny jeans. Wriggling them on once a month can show you exactly how your bodys changinga better indicator than step- ping on the scale, since your weight

can rise even if youre burning fat and increasing muscle mass.

YOU TOTALLY HAVE OUR PERMISSION TO EATLean protein. It ranks right up there with calcium and vitamin D when it comes to keeping bones strong and healthy. Your body cant store protein the way it hoards fat and carbs, so aim for two six-ounce servings every day. Fiber. The average American eats only

14 grams a day, but women in their 20s

and 30s need almost twice that much. One easy source: high-fiber cereal each morning. Look for one that has at least five grams per serving. (A third of a cup of All-Bran Bran Buds has 13!)Iron-rich foods. Four out of five women in their childbearing years are iron deficientwhich can lead to fatigue, muddy thinking, and decreased im- munity. You need 18 milligrams per day. Note to vegetarians: If you get your iron from non-meat sources (which include dried beans and dark, leafy greens),

you can absorb the mineral only if you eat it with vitamin C. So down a glass of OJ with your iron-fortified cereal, or have some red peppers atop your bean burrito.

Wild Alaskan salmon. Eat four ounces three times a week. Salmon is full of omega-3 fatty acids, which boost noggin power and help prevent depres- sion and coronary artery disease. The Alaskan variety is also harvested in a way that preserves the local salmon population and contains only trace

levels of mercury. (Read: Its ecofriendly and safe to eat, too.) We buy it from www.vitalchoice.com.Eggs (and were not talking just the whites). You probably knew the whites are high in protein, but the yolks are one of the best sources of choline,

a nutrient thats essential for heart and brain function. Try to crack open a half dozen each week.

Cut your food down to size. Learn how to eyeball an ounce. Stud- ies show that Americans typically scarf portions that are up to eight times as big as they should be! No joke. You can get real-world equivalents of serving sizes (for example, your PB&J should

contain about a ping pong ball-size glob of peanut butter) at www.win.niddk.nih. gov/publications/just_enough.htm.BUT GIVE THESE A REST, WILL YA?Processed and refined carbs. Eating foods with fewer than three grams of fiber and more than 10 grams of sugar per serving (look at the label) increases your risk for heart disease and diabetes.

Hot dogs, bologna, sausage Processed meats are fat-and-salt bombs, and they also contain nitrates, which have been linked to several types of cancer.

Artificial sweeteners. Five hundred times as sweet as sugar and zero calo- ries? Sounds pretty good. But studies show that those of us who use themare more likely to be overweight than not. The reason: The sweet taste tricks your body into thinking its about to get a rush of caloric energy; when it doesnt arrive, you crave even more food. Fortified junk food. Dont be fooled by flashy nutritional claims on the front of a packageits the label on the back you need to study. Never buy products that list sugar (or sucrose, fructose, etc.) among the first three ingredients, and remember that en-

riched flour is just a fancy way of saying refined white flour. (It needs to be enriched because the refining process destroys most of the nutrients.)

Booze. Limit your alcohol intake to one drink a day; two or more can increase your risk for dementia later in life. After youve downed your daily allowance of tequila sunrises, try nipping an un- sweetened iced tea instead.

A.M.Floss those pearly whites. Brushing alone can miss up to 30 per- cent of the surface of your teetha lot like taking a shower but washing only 70 percent of your body.

Swish and spit. Our experts recom- mend using a mouthwash thats been proven to prevent and reduce gingivitis, which affects half of all U.S. adults. Wake up and fill up. Even we are tired of saying breakfast is the most

important meal of the day. But research shows that morning noshers tend to eat less fat and cholesterol and more fiber throughout the day and have healthier body weights.

Do a shot of SPF. As in, one full ounce slathered over your bod. To guard against both UVA and UVB rays, choose a sunscreen with zinc (or zinc oxide) or titanium (or titanium dioxide).

Strike a pose. Practicing yoga fights extra poundage by supporting endo- crine and thyroid function as well as

by lowering cortisol, a stress hormone that promotes weight gain around your middle. Yogis say back bends (try cobra pose) can even boost your energy if youre dragging in the morning. Check out www.womenshealthmag.com/ yoga, our yoga channel for photos and descriptions of poses.

P.M.Brush, floss, and rinse with mouthwash. Yes, again. On nights when youd rather just collapse into bed, chew on this: According to an article in the The Journal of the American Dental Association, your mouth harbors 400to 800 species of bacteriaand theyre making a beeline for your tooth enamel. Turn off the TV and close your laptop an hour before bed. The glowing screens emit a blue light that keeps you up by suppressing melatonin, a hormone that regulates your body clock.

Crank Corinne Bailey Rae, take a warm bath, or slurp a cup of herbal tea: Calming pre-bed rituals

like these can help you decompress both

mentally and physically. Do them every night and theyll start to cue your brain that its snooze time, making you nod off faster.

Set your coffeemaker. Java is the No. 1 source of cancer-fighting antioxi- dants in our diets, and studies show that a good brew can help you perform

better on tests that measure concentra- tion, memory, and learning and even

help protect against ovarian cancer. Limit yourself to two or three cups a dayor decafto avoid jitters and late nights staring at the ceiling.

STAY HAPPY WITHOUT PROZAC Log on to volunteermatch.com. Volunteering has been linked to lower rates of heart disease, stress, and de- pressionin fact, one study shows that just thinking about doing something altruistic releases the glee-inducing chemicals serotonin and dopamine.

Distract yourself from yourself. Therapists say depression-prone women tend to mull over problems endlessly. Kick the OCD habit by engag- ing other parts of your brain: Listen to music, go running with a friend, or try a new zucchini bread recipe.

Get help if you need to. Its OK if you cant deal on your ownand more normal than you might think. In any given year, as many as 14 million adults experience clinical depression, yet only one in three seek treatment.

Imagine youre lying on a beach. In Costa Rica. Having your feet mas- saged by Eric Bana. Feeling better yet? Research shows you can zap stress, lower your BP and heart rate, and increase your circulation and digestion with as little as 90 seconds of visual imagery.

SAVE THE WORLD AND YOURSELF Go organic. Food grown without pesticides or herbicides contains more nutrients. Wallet too thin to stock your whole kitchen with organic items? Choose animal foods, like eggs, dairy, or meat. They contain more fat, which is where toxins are stored; because animal foods are higher in fat than fruits and vegetables, theyre also higher in toxins. Work out before work. Early work- outs are easier to squeeze into your hectic schedule, and they save you the need to shower twice. That saves up to72 gallons of water each year. And the good news continues: Studies also show that AM exercisers are more likely tostick with the program than those who hit the gym later in the day.

Unplug. Researchers from the Uni- versity of Minnesota found that people

who spent five or more hours of free time each day working on the computer, watching TV, or playing video games exercised 11 fewer minutes a day than people who didnt. Pulling the plug

may help you downsize not only your ass but your carbon footprint too: 25 to 40 percent of all electricity used to power home electronics is consumed while the products are plugged in but switched off.

Fill your glass from a Brita. Bottled water convenience comes at a high price: An estimated 9 out of 10plastic bottles wind up in landfills or lit- ter streets and parks. A home filter can get rid of a variety of nasties, including lead, mercury, and asbestos, that may be lurking in your water supply.

BE A GYM-CLASS HEROINE Mash up your workouts. Logging 20 minutes on the elliptical, then 20 minutes in the weight room, then 10 minutes on a yoga mat may sound like a kick-ass workout, but itdoesnt mimic how we use our bodies in the real world. (Shoving that heavy box

of winter boots into the upper reaches of your closet, for example, requires you to use balance, flexibility, and strengthat the same time). So make your workouts like your favorite DJ Shadow CD and

mix them up: Try a short burst of cardio exercise, then jump right into a quick power strength move, immediately followed by a flexibility drill. Repeat. Youll see results sooner.

Add intervals to your cardio. Interval training (alternating short bursts of high-intensity activity with lower-intensity activity) has been proven to fry body fat and boost

cardiovascular fitness more quickly than working out at a constant, moderate pace. Try a 30-second sprint for every five minutes of treadmill time, or in the pool, one lap of speed after a few laps of slower strokes.

Reach for it. If you spend your days stuck in Cubeville (Population: You), youre losing mobility, and that sets you up for muscle strains and tears when you finally get out from behind the desk. Your hamstrings, calves, and pectoral (chest) muscles tend to be the most drum-tight. Abide by the wisdom of the American College of Sports Medicine

and stretch them out two to three days a week. Aim for four 10- to 30-second reps per muscle group.

Sidestep knee injuries. Studies show that women are more likely than men to be weak in the knees. Yourjoint-saving solution: hips of steel. The stronger you make the muscles around your hips, the better you can control your femur (the thigh bone), which helps stabilize your knee. One easy hip- strengthening move: Tie a resistance band around your ankles, squat slightly and step side to side with as wide a stride as you can manage.

THIS WONT HURT A BITYour flu shot. Each year, up to 20 percent of Americans contract a nasty flu bug, and more than 200,000 are hospitalized. Find a flu clinic near you at www.lungusa.org.Your HPV shot. This vaccine is highly effective against four virus strains, in- cluding two that cause about 70 percent of cervical cancers. Though its approved for use by females ages 9 to 26, only 10 percent of women ages 18 to 26 received it.Your 273 other shots. The benefits of the needles you got stuck with as a kid dont all last a lifetime. Ask your doc whether you need boosters for teta- nus, diphtheria, and pertussis (Tdap); measles, mumps, and rubella (MMR); chicken pox; pneumococcal diseases (including pneumonia); hepatitis A and B; and meningococcal meningitis.

GO AHEADSWALLOWA multivitamin. While national surveys show that up to 80 percentof Americans think they eat well, only

1 percent actually meet minimum standards for a balanced diet. Choose a multi that contains at least 100 percent of the daily value of vitamins A, C, and E and folic acid.

Vitamin D. Studies show that pop- ping 1,000 IU each day cuts your risk of breast and ovarian cancers in half.

Fish oil. Your breath may smell like the seafood counter at Kroger for a while, but these gill pills work wonders on the bodyinside and out. Fish oil not only

keeps your skin and hair healthy but also reduces the risk of heart disease and helps squelch inflammation. Experts suggest one gram per day.

ADD 24 YEARS TO YOUR LIFE* Stay on top of health screenings. Not sure what you need to have done or how often? Check our handy screenings chart at www.wom- enshealthmag.com/screenings.+ 4 years.

Take your meds. According to a 2006 survey, nearly 75 percent of Americans dont take their prescription medica- tions as directed. If you have a question about how to pop your pills (Is that four

times a day only while Im awake, or literally every six hours?), your pharma- cist can set you straight. Or, if downing three pills three times a day is too much for you to keep track of, tell your doche may be able to prescribe a drug that doesnt need to be taken as often.

+ 12 years

Do a home-safety check. Each year, more than 38,000 women die as a result of accidents. Make sure you have working smoke and carbon monoxide detectors and a fire extinguisher at home, for starters. + 2 years

Geek out, even after graduation. A study from Rush University Medical Center in Chicago found that people who spend time doing brain-stimulating activities (going to museums, solving puzzles, listening to music) have less than half the risk of developing Alzheimers as those who dont. + 4 years

Adopt an adorable fur ball.Petting or even just being near a lil crit- ter has been shown to lower your BP and heart rate. And a 2002 study found that heart-attack sufferers who were also dog owners were six times as likely tobe alive a year later as those who didnt have four-legged company. + 2 years

*From The Long Life Equation (January

2008, Adams Media)

DO THISNOT THATMunch wet snacks, not dry ones. Water-rich, fiber-packed foods like fresh fruit, cherry tomatoes, baby carrots,

corn on the cob, broth-based soup, or baked potatoes pack fewer calories into bigger servings so you feel full on less. On the flip side, dry foods like chips,

crackers, candy, bagels, pretzels, and granola bars cram lots of calories into itty-bitty servings. Can you say snack attack?Toss salads with Romaine, not iceberg. It may not provide the same satisfying crunch, but the darker leafy green has twice the fiber, B vitamins, folic acid, calcium, and potassium and seven times the vitamins A and C of iceberg.

Sip a skim latte, not black coffee. Studies show that caffeine may contribute to osteoporosis by increasing calcium loss. But you can sidestep this risk by adding milk to your brew: Even two tablespoons will offset the negative effects on calcium.

Sneaky, eh?

Drink coffee, tea, and red wine between meals, not during them. These beverages all contain tannins, which compromise your bodys ability to absorb iron from food.

Use regular, not antibacterial, soap. It KOs just as many germs, and some scientists argue that using

too many antibacterial cleansers may tamper with the effectiveness of some antibiotics.

WE NAG BECAUSE WE CARE! Put down the cancer sticks, already. The Centers for Disease Control and Prevention estimates that women smokers puff an average of 14.5 years of their lives away. Youll get the best results if you work with an M.D. who specializes in smoking cessation. Let www.stopsmokingdoctors.com point the way.

Sweat like your life depends on it. Oh wait, it does. Exercising 30 minutes every day will lower your risk of heart disease, the No. 1 killer of women, by as much as 80 percent.

Stay hydrated. The clear stuff is es- sential for muscle and kidney function. But forget the eight-glass rule. Youll do well by guzzling eight ounces of water

at each meal, plus before (12 ounces), during (16 ounces), and after (another 16 ounces) your workouts.

Eat produce at every meal.A new report from the CDC suggests that fewer than a third of Americans are getting their RDA of fruits and veg- etables. If your bok choy always turns brown before you can eat it, try buying canned, frozen, or dried produce--or even 100 percent juice.

Go horizontal. Sleep deprivation (getting less than seven to eight hours a night) leads to increased levels of ghre- lin, the hormone that makes you crave waistline-thickening, artery-clogging comfort foods.

Wash your grubby hands.Soap and water are your best defense against colds, flu, and other infectious diseases. But a 2006 international sur- vey found that two-thirds of American adults admit to not washing their hands properly (the only country that was more lax: Germany). Do America proud: Scrub up more often.