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<tip>
  <title>Try Something New</title>
  <text>Today, eat breakfast for dinner or dinner for breakfast and reduce the portions you normally eat by 1/3.</text>
</tip>
<tip>
  <title>Wake Up the Right Way</title>
  <text>This morning, eat a small breakfast and start your day with some exercise. Go for a 20 minute walk or take a bike ride to a local park.</text>
</tip>
<tip>
  <title>Stretch Instead of Eat</title>
  <text>For lunch today, eat a half of a sandwhich and a serving of vegitables. With the extra time you have, do some stretches while breathing deeply.</text>
</tip>
<tip>
  <title>Take Your Time</title>
  <text>Today, the goal is to enjoy your food. Take each bite and chew it carefully, noticing the flavor. Chew every bite until it's a liquid (it sounds gross, but it's what we should be doing anyway), and then swallow. Don't take another bite while you're still chewing. Finally, when you start to feel full, stop eating until the next meal.</text>
</tip>
<tip>
  <title>Fun With Raw Vegitables</title>
  <text>Eating raw vegitables have a number of advantages: 1) They're a quick, ready-made food, 2) They typically have a lot of nutrients, 3) They're a great souce of fiber, and 4) They're low-calorie foods that take a while to eat. The problem is that they're not very flavorful. For the next few days, try to incorporate raw vegitables in your diet, but in a way you can enjoy. A classic route is adding peanut butter to celery. Try making up some hummus to put on carrots. Try salt on tomato slices or cucumber. Also, vary the way that you cut the vegitables. Instead of sticks, try thin or thick slices.</text>
</tip>
<tip>
  <title>Spice Without Spice</title>
  <text>It's all too easy to make a healthy food less healthy by adding unhealthy sauces, condoments or toppings. Today, instead of using high-calorie, high-fat toppings like butter or sour cream, try to figure out ways to change your food so that it's still interesting, but doesn't have the extra fat. For instance, toast your multi-grain bread instead of adding butter, lightly steam vegitables instead of frying them in oil. You get the idea.</text>
</tip>
<tip>
  <title>Water is a Great Substitute for Oils</title>
  <text>Today, if you do any cooking of meat or vegitables, try using water to cook instead of oil. For instance, you can cook chicken on the stovetop with water. For stir-fry, you don't need oil, just add water instead. If you run out and vegitables start sticking, add some more water, then let the water boil away so you get a nice, juicy grilled flavor.</text>
</tip>
<tip>
  <title>Lower Calorie Content of Sauces by Adding Water</title>
  <text>Sometimes the sauces for a meal make up the majority of calories! Today, try watering down your sauces so that you still get a nice flavor, but with less fat, salt and sugar.</text>
</tip>
<tip>
  <title>Add Sauce After</title>
  <text>Today, if you make any meals with sauces, add the sauce after cooking instead of during. This will cut down the amount of sauce you need to use for the meal, which will lower calories.</text>
</tip>
<tip>
  <title>Brainstorm Low-Fat Ingredients</title>
  <text>Part of keeping to a lower calorie diet is finding interesting foods. Today, sit down for ten minutes and make a list of some low-fat, low-calorie foots that you can use together to make meals. For instance, low-fat plain yogurt, tofu, sweet potatoes, cottage cheese, brown rice, etc. Tonight when you make dinner, make something that includes a number of the ingredients you wrote down.</text>
</tip>
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