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posted: 10/22/2012 6:00 AM

Your health: Chew over advice

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  • Following a few daily tips can help you maintain a healthy weight.

      Following a few daily tips can help you maintain a healthy weight.

  • Fall is peak running season, so be sure to cross-train and double-check your shoes to avoid injuries.

      Fall is peak running season, so be sure to cross-train and double-check your shoes to avoid injuries.

 

There are tips and tricks slender people follow to help them maintain a healthy weight, says website FabFitFun. Follow these to get on the road to a healthier you:

Eat your breakfast: It may seem like a no-brainer that eating breakfast first thing in the morning is vital to good overall health, but so many people forgo the meal. The calories digested in the morning are key to revving your metabolism.

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20-minute rule: Take 20 minutes to eat a meal and 20 minutes to digest it. Do what you need to do, whether it be to chew slowly, put the fork down between each bite, or even tell yourself out loud to slow down. Then, before you reach for a second helping or that tempting dessert, wait 20 more minutes and you might find you are pleasantly satisfied.

Snack savvy: You start your day eating so well, but then out of nowhere you become super hungry. Well, if you snack continuously and in moderation on high protein munchies like almonds or hard-boiled eggs, it will prevent a binge on unhealthy options later.

Number no-nos: While you should be aware of what you put into your mouth, try not to obsess over the number of calories in each bite. Doing so will lead to a feeling of unhealthy guilt. Instead, focus on whether what you are putting into your body makes you feel good and gives you the proper nutrition and energy needed to get through your day.

Running into fall

Fall race season is upon us, which means that many runners -- from newbies tackling their first 5Ks to experienced marathoners -- are amping up their training. It also means that injuries can be an issue, according to The Washington Post.

To help runners avoid wrecking their bodies without sacrificing performance, this month's Competitor magazine looked to ultrarunning legend Dean Karnazes for advice.

Karnazes, the 50-year-old known for completing such challenges as the Badwater Ultramarathon and a 350-miler in 80 hours, along with once running across the country, shared three tips:

1. Don't sit. Karnazes says he rarely sits during the day because it can weaken his posture. He works at a stand-up desk.

2. Cross-train. Karnazes mentions such cross-training moves as push-ups, sit-ups and pullups, which help strengthen the body.

3. Pare down your sneakers. Karnazes believes that overbuilt running shoes can cause undue injuries by forcing the foot -- and the body -- into unnatural positions. To help make the adjustment, he suggests minimizing support slowly while adding foot-strengthening work into training.

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