Enjoy this bean dip at your next party for a smart snack choice. It's low in saturated fat and ideal for dipping fresh vegetables, spreading on pita bread, using as a vegetarian sandwich spread, or filling a healthy quesadilla.

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Maintaining a healthy body weight is important, but it should not be confused with physical fitness. Being thin alone does not protect you from health conditions associated with a sedentary lifestyle.

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When gaining strength and improving fitness, hitting a plateau is common. Don't let it discourage you. Here are a few ways to break through and continue making progress.

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In addition to being rich in vitamins A and K, asparagus contains saponins, which have anti-cancer properties and may help improve blood pressure. Asparagus also contains a prebiotic called inulin that promotes a healthy digestive tract.

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Flexible muscles and joints allow you to move more easily without pain and stiffness. Everything from daily activities to intense workouts becomes easier with improved flexibility. Hold each daily stretch for at least 20 seconds and repeat it 2 to 3 times.

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The ingredients in this healthy salad are rich in antioxidants, fiber, and heart-healthy fat. The kale and apples provide a balance of sweet, tart, and bitter flavors, while a simple yogurt dressing keeps it light and nutritious. This salad makes an ideal snack, or pair it with your favorite soup or sandwich for an easy lunch.

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Choose a Realistic Goal

A realistic goal is one that is both challenging and achievable. If it is too easy, you will lose interest; too hard, and you may give up. Research shows that if you are overweight, losing 10 percent of your body weight can improve your health. Start there and aim to lose one to two pounds per week. If you still need to lose weight after reaching your 10 percent goal, set a new 10 percent goal at the same pace.

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Olive oil is often associated with savory cooking, but it can also be used when baking sweet treats. Substituting olive oil for butter in this cookie recipe reduces saturated fat. When it's combined with raw sugar, dark chocolate chips, and crunchy sunflower seeds, you'll never know it's in there. For an additional healthy twist, brown rice flour gives these whole-grain cookies a great chewy texture.

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Everyone has encountered exercisers who act as if they are the only ones at the gym. While you can't control how others behave, you can do your best to follow gym etiquette and set a good example. Over time, your politeness and consideration might influence others.

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Plant-based foods are full of complex carbohydrates, vitamins, and minerals, but they also offer natural chemicals called phytonutrients that improve health. While these plant nutrients are not essential for normal body function, they are powerful in disease prevention — making plant foods an important part of a nutritious diet. Enjoying a variety of foods will help you maximize your intake of these phytonutrients.

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