
<!-- Original:  Mike W. (mikew@dvol.com) -->
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<!-- ------------------------------New ones are 17-31 and 1-10--------------------------- -->

<!-- Begin
var msg = new Array();
Stamp = new Date();
today = Stamp.getDate();
msg[1] = "Did you know that if you consume 100 fewer calories per day, you could lose 10 pounds in a year? Eating cereal from a smaller bowl, ordering thin crust pizza instead of pan pizza, or adding skim milk to your coffee instead of cream can help you eliminate up to 100 calories a day.  ";
msg[2] = "Did you know that if you burn 100 more calories per day through exercise, you could lose 10 pounds in a year? Standing up while on the phone at work, going for a 15 minute walk on your lunch break, or getting off the subway one stop early will help burn at least 100 extra calories.";
msg[3] = "To provide your body with healthy monounsaturated fat (and also curb your appetite), enjoy two tablespoons of pecans, peanuts, walnuts, or almonds as a snack during the day.";
msg[4] = "To limit sugar consumption, use a low-calorie sweetener in place of sugar.";
msg[5] = "If you find yourself snacking because of something other than hunger, try to occupy your time by going for a walk, returning phone calls, or responding to emails.";
msg[6] = "When you eat salad, have your dressing on the side. Dip your fork into the dressing before you take a bite of salad.";
msg[7] = "Fill two-thirds of your plate with vegetables, beans, fruit, and moderate amounts of healthy whole grains. Limit meat and other animal foods to one-third of your plate or less.";
msg[8] = "Try a serving of broth-based soup as a first course at lunch or dinner every day this week. Research suggests that eating soup first helps you eat fewer calories during the meal.";
msg[9] = "Remove the skin from chicken and turkey before or after cooking.";
msg[10] = "If you often find yourself snacking at night, plan to stop eating at a specific time, such as 7:30 p.m.";

msg[11] = "Having a hard day? Tell yourself that losing weight may be hard, but living a lifetime of being unhealthy due to your weight is more difficult.";

msg[12] = "Eating every couple of hours will help stave off hunger and make you less likely to overindulge later in the day.";

msg[13] = "Exercise is a great way to burn calories and boost your metabolism.  By combining strength training with aerobic exercise, your body will become a calorie-burning machine!";

msg[14] = "Replace oil with applesauce to make a lower-fat, heart-healthy recipe.  (One cup of unsweetened applesauce may replace 1 cup of oil). ";

msg[15] = "Fresh herbs and spices can add zest to your meals without adding a lot of calories.  Basil, rosemary, oregano, mint, dill, etc. – the possibilities are endless!";

msg[16] = "Enjoying a small apple each day will provide you with about 4 grams of fiber and 80 calories.  Try eating apple slices with low-fat string cheese or hummus as a snack.";

msg[17] = "Physical activity is key in maintaining or losing weight and preventing chronic disease.  Many people don’t realize how easy it is to burn calories just by doing daily activities.  Check out the Get Moving Calculator on WebWeightStudy.com to see just how many calories you are burning.";

msg[18] = "Variety is the spice of life.  To be sure you get a wide assortment of nutrients, fill your plate with colorful fruits and vegetables (the brighter the better!).  ";

msg[19] = "If you do buy less healthful foods, store them in a cabinet where they are less available. Keep fresh fruit and veggies within easy reach for healthy snacks.";

msg[20] = "Increase your daily fiber consumption by eating whole grain cereals and whole wheat bread, adding veggies to your sandwiches, and eating at least two pieces of fruit each day.";

msg[21] = "To get an extra fruit serving in the morning, top a medium pancake with applesauce or add some berries to cereal.";

msg[22] = "Always thaw meat in the refrigerator instead of on the counter.";

msg[23] = "Stay away from diets that promise a “quick fix.”  The best way to lose weight and keep it off is by changing your diet and increasing physical activity. ";

msg[24] = "Take a 10-minute walk at least three times during your work day. Research shows that exercise broken into at least 10-minute spurts is just as effective as activity of 30 minutes or longer.  ";

msg[25] = "If you often visit the vending machine at work, bring some pre-portioned snacks to leave at your desk. Avoid mid-afternoon lows by including a good source of protein at breakfast and lunch and by planning a calorie-controlled snack.";

msg[26] = "It’s true--breakfast really is the most important meal of the day.  If you feel you just can’t eat in the morning, try a piece of fruit with a serving of yogurt, skim milk, or low-fat cheese.  Even a little nutrition is better than none at all!";

msg[27] = "Restaurant portions are usually much larger than a typical serving size.  If you are eating out, split an entrée with a friend or family member or order an appetizer as your entrée. ";

msg[28] = "Offer to bring a platter of fresh fruit or colorful raw vegetables to a party or buffet. You may be surprised at how quickly they disappear!";

msg[29] = "If you know you are going to be on a long plane or car ride, plan ahead by packing a healthy snack for the trip.  Lean turkey on whole wheat bread with lettuce, baby carrots, and string cheese are good options.";

msg[30] = "If you know you are going to be on a long plane or car ride, plan ahead by packing a healthy snack for the trip.  Lean turkey on whole wheat bread with lettuce, baby carrots, and string cheese are good options.";

msg[31] = "Don't go to the restaurant famished - you'll have less will power and you'll be more likely to splurge on higher-fat items";


function writeTip() { 
document.write(msg[today]);
}
//  End -->


//msg[23] = "Headed to the beach soon?  Take advantage of the calorie burning effects of sand.  Running or walking on sand offers a natural resistance to increase the calories you burn while running.";
//msg[29] = "Now that the days are longer, use this time to your advantage.  Take a hike, walk or run for a longer amount of time.  Spending more time outdoors can lead to increased physical activity. ";