Ways to get a flawless complexion!

The beauty of your skin gets marred by thepigmentation marks and many of the ladies around can be seen trying out various methods of getting rid of the same.

So here we have got for you some expert advice, which will surely help a lot. As per cosmetic physician Dr Jamuna Pai, "Our skin gets its pigment from melanin that is made by the body and determines the color of your skin, hair and eyes. An over-production of melanin shows up as brown patches and spots."

Explaining the main reasons for hyper-pigmentation, experts state the following reasons:
1. Sun damage - Brown spots or dark patches appear from too much melanin being made and coming to the skin surface as a protective mechanism.

2. Hormonal changes - Pregnancy, menopause and sometimes oral contraceptive pills can cause pigmentation.

3. Injury PIH (post inflammatory hyper-pigmentation) - The body's response to injury is inflammation which triggers melanin production and the result are brown spots and patches. Some examples of PIH are acne scars, insect bites, cuts or abrasion, post laser treatments, post peels, fixed drug reaction.

Treating it
Senior cosmetic surgeon Dr Mohan Thomas suggests, "Daily skin cleansing is essential so, wash your face at least twice a day using oil and alcohol-free formulas. Exfoliate three times per week; apply the exfoliator in circular motions to all affected areas, normally the nose, forehead and chin. The exfoliation encourages a newer, smoother skin surface by helping to unclog pores, prevent further breakouts and diminish blemishes and pigmentation spots."

Tips to be followed: 
1. Avoid exposure to direct sunlight between 9am-4pm.

2. Apply generous amounts of sunscreen at an interval of three to four hours.

3. Take nutritional supplements of Vitamin C and anti-oxidants.

4. Keep yourself hydrated

How to be a beauty at 40!

Ever wondered why French women are pretty at 40 and even at 50s? Have you thought over the secret behind the fabulous figure of French President’s wife Carla Bruni? Well don’t mistake it to French but there are few secrets in the culture which can be adopted in order to remain a beauty at 40. Let’s plunge deep:

1. Edge out age with Eggs: Rich in Vitamin E, eggs absorb calcium easily and are good for skin, hair, teeth and bones.

2. Date with dates: Dates have Vitamin A, B and C and foster quick digestion.

3. Armor yourself with Almonds: Rich in Vitamin E endorses gynecological goodness.

4. Be beautiful with Berries: Being anti oxidants, Berries work as anti-aging treatment.

5. Avail health with Avocados: Rich in Vitamin E, Avocados are good for skin.

One can follow these laws of being fantabulous at 40:

1. If you want to be slim, include fatty foods like dark chocolates and cheese in your diet. Yes, in fact fatty foods are full of sugar and carbs and can easily make you feel fuller making you consume lesser.

2. Cook food with basic salt and spices to keep it simple, healthy and organically yummy.

3. Pay attention to the consumed portions of food. Larger the serving would be, larger would be the part consumed. Eat less but in frequent intervals which boosts up metabolism.

4. Avoid alcohol, sugar, stress and fizzy drinks to look younger.

5. Chew your food well to make sure that the nutrition is well consumed and absorbed.

Flat stomach food guide

Tired of not knowing what kinds of foods to eat? Not sure how much fat, calories and sodium you should be consuming everyday? All the tips you need are here....

In addition to regular exercise, you'll also want to add some fat burning foods to your diet to help trim your waistline.

Foods that are high in protein and fibre are the best kinds of food to eat if you want to burn fat around your middle.

Did you know that it takes more energy to digest protein than it does to digest fat? So the more protein you eat, the more calories your body burns.

Eggs
Eggs are super high in protein and can help you burn that unwanted belly fat. They contain the vitamin B12 - a great supplement for breaking down fat cells.

You may have heard all the warnings about eggs and your health. That's because a couple of eggs will put you over the recommended daily amount of cholesterol.

Well, more recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary fat is the real culprit. It's what raises your bad cholesterol levels.

However, if you're still worried about your overall cholesterol intake from eating too many eggs, you can remove the yolk and still benefit from the high protein contained in eggs.

Low fat dairy products
According to an article in Obesity Research, women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day, lost 70 per cent more fat than low-dairy dieters.

In another study done at Purdue University those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets.

So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat.

If you are a regular consumer of milk and other dairy products, that's great, just watch your proportions and perhaps switch over to the low or no fat varieties.

Beans
While beans are often associated with the gastrointestinal disturbances they may cause, they are also very good sources of protein, fibre and iron.

Some of the best kinds of beans to eat are:
- Navy beans
- White beans
- Kidney beans
- Lima beans

And as always, limit baked and refried beans in your diet as refried beans contain tons of saturated fat, while baked beans are usually loaded in sugar. Sure, you'll be getting your protein but you'll also be consuming a lot of fat and sugar that you don't need.

Here's something else to remember. Be sure to cook your beans thoroughly because our digestive tracks are not adapted to breaking down some proteins that are contained in certain beans.

Tip: A vegetable called Edamame (pronounced ed-uh-ma-may) - an organic soybean in a pod often served at Japanese restaurants.

All you do is boil them for three minutes, add a pinch of salt and eat the soybeans out of the pods. They are surprisingly tasty and very good for you. One serving contains 10 grams of soy protein. The best place to find them is at a store that sells organic foods.

Oatmeal
While it may not be the tastiest thing you can eat, oatmeal definitely has some great nutritional qualities.

You may have noticed that many of the oatmeal brands are now boasting that eating more oatmeal will help lower your cholesterol level. That's because oatmeal is loaded with soluble fibre which helps reduce blood cholesterol by flushing those bad digestive acids out of your system.

The best kind of oatmeal to eat is unsweetened and unflavoured. While it's tempting to select the apples and cinnamon flavour and load it with butter and sugar - you really lose out on all the health benefits. If you must sweeten your bowl of oatmeal, do so by adding fruit.

Or add a spoonful of honey (much better for you than sugar) and a handful of raisins or dried cranberries.

Oatmeal is also beneficial in fighting colon cancer and heart disease.

Olive oil
Certain fats are good for you and your body needs them. Olive oil is one of those 'good fats'. In fact, it's so good that it helps you burn fat and keeps your cholesterol down.

Olive oil is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding health benefits. One ounce of extra virgin olive oil contains about 85 per cent of the daily value for monounsaturated fat.

So instead of taking a swig of orange juice in the morning, many dieters are picking up a bottle of extra virgin olive oil.

Whole grains
These days everyone seems to be screaming "No carbs!" It's as if the world has gone no-carb crazy and everyone is running from sliced breads and pastas.

Well the truth is, your body needs carbohydrates. If you go without them completely your body will start to crave them. So it's not a good idea to exclude all carbs because the right kinds are actually good for you.

It's the processed carbohydrates that are bad for you - the white breads, bagels, pastas, and white rice to name a few.

25 Tips to lose weight

"If you exercise and eat for health and fitness you will end up looking and feeling great for the rest of your life. If you exercise and diet to look good you will eventually gain more weight and you will never be fit.

Always ask yourself, what is my motivation?"

Lori Weisbrod

1. 
   First thing in the morning drink 1 cup of warm water with lemon
   Drink lots of water throughout the day and with all meals
   
2. Drink lots of green Tea (in morning: has natural caffeine) and eliminate all juice (except natural pomegranate juice), diet and regular soft drinks. Drink only 1 cup  of coffee a day)
                           
3. Never ever eat sugar, this also means nothing white (no white Pasta, bread or potatoes (nothing processed, also known as “eating clean”)
    
4. Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat)
    
5. Eat all the vegetables you want (limit carrot sticks)
   
6. Eat 5 small meals a day (This includes snacks) 
7. Do not eat anything after 7PM
   
8. Eat mostly lean protein & limit bad carbohydrates (absolutely no chips, popcorn, cookies, cake etc. no junk food) 
9. Eat only 1 fruit a day, and before 12 noon. (Eat fruit from berry family: Blueberries, strawberries, cranberries)
   
10. Do ½ hour to 45 minutes of cardio, preferably walking on an incline every day and 2 one hour Arthro-Pilates™ classes a week. (Consult a doctor before beginning any exercise program)
     
11. Do light weight training 3-5lbs for upper body 3times a week
    
12. Drink 1 protein drink a day (skim milk with whey protein isolate powder with greens + powder in morning) 
    
13. Eat the good fat (olive oil, fish oil, flax seed oil or seed)
    
14. With doctors permission only, take CLA (Conjugated Linoleic Acid) as per body weight to reduce abdominal fat. Note: This is not for everyone!
    
15.  Get 8 hours sleep
    
16. Minimize stress to minimize stress hormones (and reduce abdominal fat)
    
17. Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum)
    
18. Never weigh yourself (judge progress by clothing size, inch loss, only)
     
19. Write a food diary every day to stay on track
    
20. Eat low fat dairy products such as plain yogurt, cottage cheese, skim milk. (No solid cheeses)
    
21. Read labels. Look for no or low sugar grams, no trans fat and only whole wheat.
    
22. Take a good quality multi vitamin/mineral a day
    
23. Eat tofu, Beans, and Legumes
    
24. Never go on a restrictive diet or on a program diet (They only  serve to mess with your metabolism and eventually make you gain more weight, in the long run.) To maintain a good weight and toned body requires a lifestyle change, not a fad diet or program. 
25. Feel good about who you are, as you are. Acceptance is key

Juice Recipes for Weight Loss

Over-weight is one of the main problems that the current generation is dealing with. This is probably because of the change of lifestyle or diet or both. Some people may not even know how dangerous over-weight can be until they start experiencing its effects. Because of its health risks, some people may like to lose weight. If you are one of them, juice recipes for weight loss are one of the ways you can employ to shed off some weight. Below are some of the juice recipes for weight lossthat you can use in order to reduce your belly fat.

Juice Recipes for Weight Loss

Grapefruit Orange Juice

This type of juice is made with only two types of fruits which are orange and grapefruit. When making this juice, you should have one grapefruit and three oranges. After taking these fruits, you need to blend them in a blender. After blending them, you can either add ice for better taste on it or just drink it without adding anything else. You will find that your juice is ready for drinking. The combination of grapefruit and orange helps you to lose weight while providing you vitamins.

Melon Juice

When making this type of juice for weight loss, you need to have the following: two cups of cubed cantaloupe, two cups of cubed honeydew melon, one inch grated ginger and two cups of cubed watermelon. You should then mix all these ingredients in a blender. Similarly, you can add ice to them for better taste. The melon juice helps you to cleanse your blood on top of shedding some calories.

Slim Me Juice

Slim Me juice is made from the following ingredients: 4 or 5 carrots, 1 apple, half cucumber, one celery and half beets. Once you have these ingredients, you should peel them off and blend them. This kind of juice is good in weight loss and it does not add any chemicals to the body.

Apple Carrot Celery Juice

Another juice recipe for weight loss is apple carrot celery juice. This juice is prepared with 2 or 3 apples, two tablespoons of lemon juice, two carrots and two celery sticks. When you have all these ingredients, you need to peel and cut the carrots while you core the apples. After this, you should add lemon juice, celery, carrots and apples in a blender. After blending them well, you can add ice to them. This kind of juice has low calories which prevents you from adding more weight and at the same time to help you to lose weight effectively.

Carrot Beet Juice

Carrot Beet juice is one of the best juice recipes for weight loss. It is made from 7 or 8 carrots, half peeled and boiled beetroot and four leaves of lettuce. When you have sampled all these ingredients, you need to blend them altogether. After blending, your juice is ready and you can take it anytime you want.

Papaya Passion Juice

Papaya passion juice is made from one papaya, one apple and 4 or five dates. If you want to make good papaya passion juice, you should pit the dates and then blend them together with apple and the papaya. This juice is best when taken fresh so try to take it when it is fresh.

What you can realize is that juice recipes for weight loss are made with natural ingredients. This means that they do not have any chemicals thus helping in weight loss. Apart from being healthy, they also help to shed some weight. Furthermore, they have low calories which prevent you from adding more weight.

I hope that these juice recipes for weight loss can really help you to lose some weight while enjoying the best taste of fresh fruit juice.

Don't fall in the trap of Quick weight loss schemes!

Every now and then we come across the tempting schemes for quick weight losing, indeed some innocent people fall into the trap of these so called lucrative schemes and unfortunately they end up with big disappointment. 

Quick weight losing schemes include fake testimonials where seemingly happy and glowing people claim to have reduced 10-100 kilos by simply signing up. People are advised not to believe these fake commitments, to facilitate you here we are busting most common weight loss diet scams. Have a look: 

1. Parasitic worm diet: This diet claims that ingested tapeworms chew thecarbohydrates from the body which helps an individual lose weight easily. The diet seems straight out of a horror movie, don’t believe this bizarre as creepy crawlies living inside you will lay eggs which cause nutrient loss in your body.

2. Baby food: Some fake slogans claim that baby food makes an individual curvy as they include unsalted, mashed and mushy food. Indeed some people think that this food is good for their health, well this is not true as baby food is an incomplete meal for an adult and it doesn’t fulfill the nutritional requirements of a grown up person. 

3. Japanese Banana Diet: The diet suggests eating bananas in morning while taking normal diet for the rest of the day. But experts hold a view that eating bananas in morning doesn’t play a vital role in reducing a person’s weight.

So, stop believing these tempting slogans and follow a genuine way of weight loosing!

8 Super Nutrients for Weight Loss

You already know that nutrients like fiber, protein, and monounsaturated fats are necessary to sustain long-term health. Now, our Diet Doctor, Mike Roussell, phD, outlines the best ways to add 8 of these super nutrients to your diet so that you can optimize your weight-loss progress.

1. Monounsaturated fats: Replacing carbohydrates in your diet with monounsaturated fats will help you slim down by shuttling fat away from your midsection (See my Ask the Diet Doctor column on this topic for a more in-depth explanation).

Where to get it: Avocados, Macadamia nuts, and olive oil are great sources of monounsaturated fats. They also come packaged with great nutrients such as antioxidants (in olive oil), fiber (in avocado), and B-vitamins (in macadamia nuts).

2. EGCG: EGCG or Epigallocatechin gallate is an antioxidant found in green tea (and put in most weight-loss supplements available today). EGCG can increase thermogenesis or heat production through extra calorie burning and the use of stored fat as energy. Some research also shows that EGCG can stop the growth of new fat cells.

Where to get it: The greatest weight loss effects of EGCG are seen when combined with caffeine, as it naturally occurs in green tea.

3. Raspberry ketones: Raspberry ketones are an antioxidant found in raspberries that preliminary research shows have some interesting fat loss effects. Raspberry ketones can increase the production of the muscle-energizing, fat-burning hormone adiponectin as well as directly increasing the burning of stored fat.

Where to get it: You can't come close to getting enough raspberry ketones via eating raspberries so to reap these benefits you'll need to take a concentrated raspberry ketone supplement (they are inexpensive and available at more health food stores). Keep an eye out for more about raspberry ketones and weight loss as new research gets published.

4. Docosahexaenoic acid (DHA):Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily fish like salmon. DHA can stop growth of young fat cells and actually causes them to die, says research published in the Journal of Nutrition.

Where to get it: To get more DHA in your diet, you can eat more oily fish or just take a fish oil supplement. If you are a vegetarian, pick up an algae-based DHA supplement to reap the same benefits.

5. Acetic acid: Vinegar, a dilute form of acetic acid, has potent glucose-lowering effects. One study in Italy found that when participants added just more than1 tablespoon of vinegar to their meal (as salad dressing) they experienced a 30 percent decrease in their post-meal blood sugar levels. Controlling blood sugar remains an essential component to weight loss and maintaining a lean body.

Where to get it: Adding vinegar to salads should be standard protocol, but if you can manage to find chocolate balsamic vinegar, it makes an excellent addition to a protein-packed chocolate smoothie.

6. Protein: Protein from lean sources like beef, poultry, fish, dairy, or soy are weight loss rock stars. The amino acids that make up protein cause your body to release the fat-burning and energy-stabilizing hormone glucagon. The process of digesting protein also stimulates your body to release the satiety hormone CCK. This one-two punch combined with the fact that it takes your body more energy to digest and breakdown protein compared to carbohydrates or fat makes it a must-have at every meal throughout your day.

Where to get it: The possibilities are endless, but lean proteins like Greek yogurt , cottage cheese, and organic grilled chicken strips are especially convenient.

7. Caffeine: Caffeine is one of the most potent weight loss compounds available to you each and every day. Caffeine blocks the breakdown of a compound call camp, which is responsible for mobilizing stored fats so they can be burned as energy.

Where to get it: If you are looking for a bigger fat-burning boost, then make sure to choose black tea over green tea or light roast coffee over dark roast for a larger dose of caffeine.

8. Fiber: Fiber is often touted to be a great nutrient for weight loss because it slows down digestion, allowing for sustained energy and stable blood sugar. However fiber can also optimize hormones released during digestion that are responsible for feelings of hunger and satiety.

Where to get it: Try to get your fiber in its raw form instead of from foods that have been overly processed. The processing of fiber can change its chemical make-up, which can decrease its effectiveness at promoting satiety or lowering cholesterol. Next time you have the choice between oatmeal and cereal made from baked oat crisps, opt for regular oatmeal.

Home Remedies for Acne and Pimples

Acne or pimples are among the most common of skin problems with a global prevalence.

Earlier, it was believed that only those in their teens or late-teens are prone to developing acne. Now, pimples due to stress, lifestyle choices, hormonal changes and various forms of adult acne have been discovered.

Further, there is little clarity about how acne can be comprehensively cured. Most over-the-counter creams and lotions are ineffective. Further, some of them tend to irritate the skin. This article takes a different approach to treating acne and pimples, i.e. using home remedies that are safer and help to promote overall, healthy skin. Your choices for treating acne in a natural way include:

Treating Acne at Home with Orange Peel

Orange Peel is an easy home remedy. It provides the skin an instant boost of vitamin C that helps to neutralize the inflammation of pimples. To prepare the peel, you need some shreds of orange skin. Just grind them and add some water. Use the paste like a face mask. Keep it on for about 15 minutes. However, if you have an established allergy to vitamin C, avoid this. Another useful home remedy that utilizes the healing power of vitamin C is using lemon juice. Mix equal amounts of lemon juice with honey. Apply this in the form of small drops, dabbed on the acne. Allow this to dry for a couple of hours and then rinse your face.

Treating Acne due to Blood Impurities

Garlic is among the most potent of natural destroyers of toxic compounds found in the human body. When consumed whole, cloves of raw garlic help to boost the metabolism. This helps the body to detoxify within a few days. This is particularly useful for pimples due to impurities in the blood.

Treating Summer Break-out of Acne

Coriander juice is very cooling and an ideal acne aid for the summer months. Mix some coriander juice with half a tablespoon of turmeric powder. This mixture needs to be lightly dabbed on the skin before going to bed. Wash the face in the morning. The other option is to use mint juice instead of coriander juice. This is particularly useful for the small zits that appear on the forehead during summers.

Acne Home Remedy for Dry Skin

People with dry skin have a dual problem. Firstly, their dry skin creates too much of debris that tends to clog the pores and causes acne. Secondly, they cannot use moisturizing aids due to the presence of acne. The solution lies in using a paste made of honey and some ground almonds. This is best done when the temperatures aren't scorching. The paste needs to be applied all over the face and left for about 20 minutes. Rinse the face with cold water and wipe it with a dry towel.

Fenugreek & Cumin for All Types of Acne

Fenugreek is among the more recommended of home remedies for treating pimples if you have a comedogenic skin. This means your skin has a tendency to develop acne when exposed to the sun or harsh climatic conditions or due to the smallest of changes in your lifestyle. Here, a paste made of fenugreek seeds is a useful preventative aid. However, if you want to control the sudden breakout of pimples, you need to use cumin. This is a rich source of zinc. Just ground some cumin, mix it with water and apply the paste on the pimples before retiring to bed. In the morning, you will find the size and redness of the zits remarkably reduced.

Dietary Recommendations to Treat Pimples: Skin Vitamins & Zinc

Some vitamins are particularly healthy for keeping the skin healthy and helping it recover from an acne breakout. This is why vitamin A is among the most common of ingredients among acne treatment creams. To ensure your vitamin A intake is sufficient, try to eat more of sweet potatoes, eggs, lean meats and pumpkin. Vitamin B3 or Niacin is the other, most important of skin vitamins. Ensure that your intake of mushrooms, fish, brinjal, green peas, carrots, spinach, fennel, cauliflower and chicken is high to sustain appreciable amounts of niacin. Vitamin E is among the most critical of skin vitamins from the perspective of helping it prevent the onset of acne. Thus, you need to ensure greater intake of tomatoes, sprouts and papaya. Oats, mushrooms and spinach are good sources of dietary zinc. This rare, micro-nutrient is the hidden ingredient in most pimple-zapping cosmetic aids.

Here, the emphasis is on exploring acne cures that don’t put forth risks associated with steroidal and chemically-formulated creams. Pills recommended for curing acne often contain hormone-affecting compounds that can be quite harmful.

The No-diet Plan: The Easiest Way to Lose Weight Without Feeling Deprived

Let's face it, dieting is not fun. Eating is fun and moreover, necessary. However, if you, like many of us, have padded out with a few extra pounds this winter, you might be considering a slim-down plan for summer. 

Here's a secret: losing five to ten pounds doesn't have to be torture. Unless your eating habits have truly gone off the rails (in which case you should speak with your doctor who may refer you to a registered dietician or nutritionist), you don't need to, and shouldn't, drastically alter your regular routine. 

Crash diets are unhealthy. They cause unpleasant side effects such as dehydration, kidney stones, bad breath, and dizziness. Dramatically cutting back on calories can also lead to weight cycling—when you gain back more than you initially lost. In fact, the majority of dieters regain all those hard lost pounds plus more within a couple of years. 

The no-diet plan 

The Academy of Nutrition and Dietetics says the safest and most realistic weight loss goal is about one pound a week. Losing one pound means cutting back on about 3,500 calories. By eliminating 500 calories a day you will shed a pound a week at a healthy rate without feeling deprived. 

Rather than thinking of this strategy as a diet, look at it as a budget. If you are broke, you make a tasty, cheap cup of coffee at home rather than ordering a grande at Starbucks (or at least you should). How can you make the daily swaps in your eating and activity patterns that will be the least painful? 

Here are ways to cut or burn 50, 100, and 200 calories. Mix and match what works for you as long as the items you choose add up to 500 calories a day. You will soon be on the way to a sleeker physique, just in time for beach weather. Another benefit of swapping, trimming, and adding doable exercise is that your smart new habits will help you keep the weight off over the long run. 

50 calories 

Eat one piece of toast in instead of two, or have an open-faced sandwich 
Mix juice with half water 
Swap one cup of skim milk for one cup of whole milk 
Eat one small handful of nuts rather than one large handful 
Leave the cheese off your sandwich 
Swap mustard for mayo 
Leave the butter or oil off your vegetable 
Swap a turkey burger for a beef burger 
Swap vinaigrette for creamy salad dressing 
Skip one cookie 
Stand or pace when you are on the telephone instead of sitting 
Push a baby in a stroller for 15 minutes 
Cook a simple meal instead of ordering take out 
Mow the lawn 
Take the stairs (ten minutes per day) 
Do a quick stretch and free weight routine while watching TV 
Give a 15-minute massage .

100 calories 

Eat one medium apple or orange instead of drinking a glass of juice 
Skip eight ounces of juice 
Eat a small sandwich instead of a regular sandwich
Eat one rather than two eggs 
Eat one tablespoon of peanut butter instead of two 
Eat plain cheese or vegetable pizza instead of pepperoni or sausage pizza 
Eat broth-based soup instead of cream-based soup 
Eat a half-cup less rice or pasta 
Eat a baked potato instead of French fries 
Eat baked chips instead of fried chips 
Choose a skinless portion of chicken 
Cut a six ounce steak in half and save the rest 
Swap one cup of frozen yogurt for one cup of ice cream 
Eat a half a piece of cake or pie instead of a full serving 
Eat a cup of fruit instead of candy 
Skip a glass of beer or wine 
Choose light beer or wine instead of a cocktail 
Downsize your plates, bowls, and glasses 
Play with kids at the park for 30 minutes 
Walk a dog for 30 minutes 
Take an easy 45-minute bike ride 
Go shopping for an hour 

200 calories 
Swap one cup of Kellogg's All Bran or Corn Flakes with a teaspoon of sugar for one cup of granola 
Eat an English muffin with fruit only jam instead of a bagel with cream cheese 
Eat carrots and hummus instead of chips and guacamole 
Skip the bread and butter when dining out 
Skip dessert 
Skip a cocktail 
Skip a can of soda 
Bring air popped or light microwave popcorn to the movies 
Drink an espresso instead of a latte with sugar 
Order a salad and an appetizer instead of a starter and main course 
Skip seconds 
Eat sorbet instead of ice cream 
Dance for 30 minutes 
Go bowling for an hour 
Clean your house or garden for an hour 
Rearrange your living room 
Jog for 30 minutes 
Go to a yoga class 
Hand wash your car 
Park ¾ of a mile away from work and walk the rest (both ways)