How to Eat Your Way to Healthy in Seven Days

Want to eat healthier but can’t stay motivated? Enter the nutritional nudge you need. Try adopting one healthier option each day of the week with this seven-day nutrition plan. You can start whenever and wherever you are. Take your first healthy step today. DAY 1: EAT PROTEIN IN THE MORNING Start the day with a …

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How to Eat Smart At Home and When Dining Out

IN THIS ARTICLE: Cook more and eat out less. You’ll eat healthier and save money (and time). Do most of your grocery shopping around the perimeter of the grocery store to pick up veggies, whole-grains, and low-fat dairy. Learn the code words for healthy choices when eating out: roasted, grilled, poached, and steamed. If you’ve …

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Multitasking at Meal Time Infographic: Why it’s Hurting Your Health and How to Stop!

Multitasking can be detrimental to your health and job performance. Research indicates that multitasking can inhibit creativity and impair one’s memory and ability to solve complex problems. In addition, according to a 2013 review of 24 previous studies, eating while distracted by the television, phone, computer, or driving can prevent your brain from fully processing …

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ALTERNATIVE/BONUS STEPS FOR SMALL STEPS

ALTERNATE STEPS Unable to complete one of the scheduled activities? Or just want to challenge yourself? Here is a list of alternate/bonus activities that you can complete in place of, or in addition to, the scheduled daily steps/challenges listed on the main Small Steps page: Floss. Floss your teeth for one minute before bed. Dance. Put on …

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CONQUER THE SMALL STEPS TO A HEALTHIER YOU CHALLENGE

Positive change takes time. The key is to start small. Like stupid small. So we’ve designed this challenge. To do away with fear and excuses. And to take baby steps to be just a little better each day. It’s the anti-“resolution” revolution. Will you join us? Welcome to the #smallsteps to a healthier you challenge! Here are …

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4 Ways to Quit Tobacco

If you’re reading these words, you either want to quit tobacco or you want to help another Soldier or loved one quit. You know tobacco eats away at paychecks and does nasty, life-threatening things to your mouth, throat, and gums. Three out of every four smokers want to quit, and nearly half will try this year. Unfortunately, only one …

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Breathe Better, Score Better: How to Breathe for Each APFT Event

Using a breathing pattern while exercising can reduce your risk of injury, improve performance, and burn fat faster. Although each person is different (and you should experiment to figure out which style of breathing is best for you), here are some general rules of thumb for each APFT event: TWO-MINUTE PUSH-UP EVENT Practice the “exhale …

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Goodnight, Smartphone: Power Down Before Bed

IN THIS ARTICLE: Your body runs on an internal clock that controls your sleep cycles. Using electronic devices at bedtime can disrupt those sleep cycles. Disconnect from your phone 30-45 minutes before bed for better rest. Checking email or flipping channels instead of sleeping? Playing video games or browsing social media in bed? Sleeping with …

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