Cooking your own food is the best way to control your nutrition, but finding the time can be challenging. Use these five tips to squeeze in quick, healthy cooking despite a busy schedule.

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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 why the weekend can wreck your efforts and apply these simple changes to avoid setbacks.

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Lose weight.

Eating breakfast every morning is a common trait among people who have achieved weight loss and maintained it long-term. Research now shows that the size of your breakfast may affect your ability to reach your goals. One study found that women who ate a big breakfast (50% of their daily calories) lost more weight and inches around their waists than women who ate the same total daily calories but had a big dinner. The big breakfast eaters also had a decrease in insulin, glucose, and triglyceride levels after their meals. This suggests that the eating pattern may be protective against diabetes, hypertension, and poor cardiovascular health.

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How you choose to spend your leisure time can make a big difference in your fitness level. These hobbies will keep you moving and get you excited about living a healthy lifestyle.

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Sitting all day at work is associated with an increased risk of heart disease and diabetes. Even a daily workout won't counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

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Pack your snack bag

Don't become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Pack foods with complex carbohydrates, healthy fats, and lean protein to keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

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While gardening is often seen as just a hobby, research indicates it can significantly boost health. Whether you have a windowsill, balcony, or backyard, begin planting to enjoy these health advantages:

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Research supports that a plant-based diet is beneficial to health, but cutting out animal products won't suddenly make a poor diet nutritious. Whether you are interested in becoming a healthy vegetarian or simply want to improve your eating habits, follow these nutrition tips.

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Take a lap around the table.

Before you grab a plate and jump in the food line, take a look at what is offered. Circle the buffet table and put all of the foods into three categories — savor, sample, and skip. Take an appropriate portion of the foods you must try, take a taste of those that spark your curiosity, and skip foods that don't excite you.

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A Community Supported Agriculture (CSA) program is one way to get fresh, nutritious food while also benefiting the local economy. Whether you live in the city or the suburbs, the answers to the following questions will help you determine if a CSA is right for you.

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