
<!-- Original:  Mike W. (mikew@dvol.com) -->
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<!-- Begin
var msg = new Array();
Stamp = new Date();
today = Stamp.getDate();
msg[1] = "Did you know, burning 100 more calories per day through exercise; may help keep off 10 pounds in a year? Standing up while on the phone at work, going for a 15 minute walk during lunch or getting off the subway one stop early will help burn at least 100 extra calories a day.  ";
msg[2] = "To provide your body with healthy monounsaturated fat as well as help curb appetite, enjoy one serving (about a handful) of pecans, peanuts, walnuts, or almonds as a snack during the day.";
msg[3] = "To reduce calories, make simple substitutions with a low-calorie sweetener.";
msg[4] = "To help meet calcium and fruit serving recommendations, drink one cup (8 oz) of 100 percent juice fortified with calcium.";
msg[5] = "Enjoying a small apple each day will provides about four grams of fiber and 80 calories.  Try apple slices with low-fat string cheese or hummus as a snack.";
msg[6] = "Sticking to the dietary guidelines and buying low-fat or fat-free versions of favorite products helps ensure nutritional quality and a balanced diet.  ";
msg[7] = "Physical activity is key in maintaining or losing weight and preventing chronic disease.  Even daily, routine activities can burn calories.";
msg[8] = "Make it easy for your kids to eat a healthful snack by packing fresh fruit or carrot sticks in their lunch.";
msg[9] = "Let your child help plan and prepare their lunch.  You can use the time to bond and teach them about healthy choices.";
msg[10] = "Variety is the spice of life.  When eating at a party or buffet, be sure there are many colors on your plate.  The brighter the better!";

msg[11] = "Keep fresh fruit and veggies in an easy to reach and easily visible snack bowl to encourage healthy snacking.  ";

msg[12] = "Encourage your family to try new foods.  This will ensure variety as well as sufficient nutrients.";

msg[13] = "Increase daily fiber consumption by eating whole grain cereals and whole wheat bread, adding veggies to sandwiches and including fruit with the skin.";

msg[14] = "Follow an eating plan that is low in saturated fat.  Less than 10 percent of total daily calories should come from saturated fat.";

msg[15] = "To help control calorie intake keep track of what is eaten. Research has shown that food diaries help people lose weight and gain a better understanding of what and how much is eaten.  ";

msg[16] = "If you want to revamp your diet, get some help.  Find a registered dietitian in the area who can help assist with healthy choices now and for years to come.";

msg[17] = "To get an extra fruit serving in the morning, top off pancakes with applesauce or add some berries to cereal.";

msg[18] = "Stay away from diets that claim a “quick fix” or blame one food or ingredient in particular for weight woes.  The best way to lose weight and keep it off is by changing your lifestyle to be healthier and more active.  ";

msg[19] = "Research shows that exercise broken into at least 10 minute spurts is just as effective as activity of 30 minutes or longer.  ";

msg[20] = "Bring some pre-portioned snacks to leave at your desk to help you curb mid-afternoon munchies at work. ";

msg[21] = "It’s true; breakfast really is the most important meal of the day.  If you feel you just can’t eat in the morning, drink a glass of 100 percent juice or a piece of fruit.  Even a little nutrition is better than none at all!";

msg[22] = "Restaurant portions are usually much larger than a typical serving size.  If eating out, split an entrée with a friend or family member or order an appetizer as an entrée. ";

msg[23] = "Parties are inevitably a time for indulgence on delicious foods and beverages.  Bringing a healthful version of a favorite dish will ensure there is something nutritious and tasty to eat for guests (and you!) ";

msg[24] = "If going on a long plane or car ride, plan ahead by packing a healthy snack for the trip.  Lean turkey on whole wheat bread with lettuce or pretzels and string cheese are good options.  ";

msg[25] = "Treat the weekends just like any other day of the week.  The weekend should be a time of fun and relaxation, not overindulgence of foods and beverages not typically eaten.  ";

msg[26] = "Here are some tips to help you get to know your food.  A 3 oz. serving of meat is about the size of a deck of cards, 1½ oz. cheese is the size of three dominoes, ½ cup vegetables is the size of a light bulb and 1 cup of pasta is the size of a tennis ball.";

msg[27] = "Shake on butter sprinkles to your favorite cooked vegetables for a buttery flavor without extra fat and calories.  Squeeze on some fresh lemon juice for an extra kick! ";

msg[28] = "Make your own fast food.  After the weekly trip to the grocery store, take a few minutes to cut fresh fruits and vegetables and portion them into small bags.  When ready for a snack just grab ‘em and go!";

msg[29] = "There is a place for lean beef in a healthy eating plan.  The leanest cuts of beef are the loin and round cuts.  Look for cuts that have been trimmed of any exterior fat.  The leanest cuts can provide as little as four grams of fat, not to mention a great source of protein, iron and zinc.";

msg[30] = "Let your chores be exercise, not the other way around.  Mowing the lawn, washing the car and even cleaning the bathroom burn calories.  ";

msg[31] = "Be sure to read the label.  Although calories and fat are listed on the label, they are listed for just one serving, and there may be two to three portions/servings in the product.";

msg[32] = "Look for salad greens that are rich in color, which will provide more phytonutrients as well as vitamins and minerals.  ";

msg[33] = "If short on time, use frozen fruits and vegetables.  They’re just as nutritious as fresh.";

msg[34] = "Don’t head to the grocery store on an empty stomach.  You’ll be more likely to purchase things you don’t need, such as higher calorie and fat items.  ";

msg[35] = "To get a start on the day, be sure to eat breakfast.  Go for whole grain breads and cereals, fresh fruit, low-fat dairy products, etc.";

msg[36] = "Make a 'to do' list of small projects and post it on the fridge.  Whenever you feel the urge to snack, check out your “to do” list and get to work on one of the projects.";

msg[37] = "Eat slowly.  It takes time for your body to realize that you’re full.  Between bites, take sips of water.";

msg[38] = "Exercise with a buddy.  You’ll be more accountable and can take the time to 'catch up.'";

msg[39] = "Make 'dates' that don’t involve food.  Go on a hiking trip, take a class with a friend or loved one or head to the movies.  Bring fresh fruit or veggies instead of popcorn.";

msg[40] = "Make less, more simply.  When using portion control, put your food on smaller plates so that it looks like your plate is full of delicious food.";

msg[41] = "Don’t be afraid to ask how things are prepared in restaurants.  It’s their job to keep you satisfied, so if you have a question about the healthfulness of a dish, go ahead and ask.";

msg[42] = "Missed your workout this morning?  Add more activity into your day as you go.  Take the stairs.  Walk around your office building during breaks, catch up on housework after the office, etc. ";

msg[43] = "Take a walk.  Walking is good for the heart, is easy on the joints, can help you “de-stress” and has the lowest “drop-out” rate of any exercise.";

msg[44] = "Water is not the only way.  Other beverages such as milk, juice, soda, etc., contribute to water consumption throughout the day.";

msg[45] = "Had a success recently?  Give yourself a non-food reward such as a manicure, new clothes or day to yourself.  ";

msg[46] = "Not getting enough fruits and vegetables?  Drink a glass of fruit or vegetable juice (100 percent juice).";

msg[47] = "Go to bed early.  Studies have shown that not getting enough sleep may contribute to overeating.";

msg[48] = "Are you a “Chatty Cathy?”  If you find yourself on the phone a good bit, walk and talk – you’ll burn more calories than sitting and talking.";


msg[49] = "Add parsley to your next meal.  It’s filled with vitamins and nutrients and adds flavor with little calories.";


msg[50] = "Craving sweets?  Opt for a lower-calorie or low-fat version of a favorite.  Same great taste, just less fat and calories.";


msg[51] = "Challenge your muscles by mixing up your workout.  Different workouts work different muscles in the body.";


msg[52] = "Turn off the tube.  Watching TV burns little calories compared with household chores such as ironing, cooking, painting, raking, washing windows, etc., which burn more calories.  ";


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