Sticking to your plan during the week and splurging on the weekend can put you in a weight-loss-then-weight-gain cycle that prevents you from reaching your goals. Learn more about why the weekend can wreck your efforts, and apply these simple changes to avoid setbacks.

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Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.

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1. Set a positive example

Parents are key players in the quest for children to eat healthy foods, and it is important to lead by example. Parents who eat vegetables have children who eat vegetables. Studies show that there is no need to make a big production or to rave about how good they taste. Kids can see through a hidden agenda. Simply make vegetables a regular part of your meals and eventually curiosity will lead your child to taste them.

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Protein is necessary to help the body make new cells and to repair cell damage. While protein requirements increase during times of growth and development (youth and pregnancy), protein is also important during other times of physical change, such as weight loss and bodybuilding.

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Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

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Challenging, lengthy workouts burn calories for weight loss and improve fitness, but moderate exercise may be the answer to making positive, long-term improvements in health. These are three reasons a 30-minute, moderate-intensity exercise session each day still might be the best choice for you.

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Research shows that frozen foods can be as healthy as their fresh counterparts if you choose wisely. Here are tips for selecting the healthiest frozen foods for your family.

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Apples are full of beneficial plant nutrients including polyphenols that act as disease-fighting antioxidants. This seasonal salad hints at fall with the addition of fresh celery, heart-healthy walnuts, sweet cranberries, and spices. It makes a healthy breakfast, dessert, or side dish.

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Hidden habits have a way of sneaking into your daily routine and preventing you from reaching your weight loss goals. These simple actions may seem harmless, but they can have enough impact on your calorie balance to keep the scale from moving in the right direction.

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New exercise gadgets come and go, but the medicine ball is a fitness tool that has been around for ages. Newer models come in a variety of weights and sizes with an easy-grip surface. Change up your strength training routine by using a medicine ball with these effective exercises.

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