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Quick Tips

WALK ON SAND OR SOFT DIRT to boost your energy expenditure by a third. It also exercises more of the muscles in the foot.

EAT BEANS AND OTHER LEGUMES. Beans, lentils, and dried peas are all good sources of soluble fiber, which if consumed regularly, may help lower blood cholesterol levels.

DON'T TRY TO SUPPRESS A SNEEZE. If you hold your breath, and seal your lips, and pinch your nose while sneezing, you create enormous pressure in your nose and throat, which can force infections into your sinus or ears.

TAKE THESE ANTIOXIDANT SUPPLEMENTS DAILY: 200 to 800 IU of vitamin E and 250 to 500 milligrams of vitamin C. That's in addition to eating at least five fruits and vegetables daily.

WALK TO LOSE WEIGHT. A 200-pound person who starts walking a mile and a half a day and keeps on eating the same number of daily calories will lose, on average, 14 pounds in a year.

WARM-UP BEFORE STRETCHING. Stretching cold muscles can injure them. Warming-up by jogging in place for 5 to 10 minutes, for instance, prepares you for exercise by gradually increasing your heart rate and blood flow, raising the temperature of muscles, and improving muscle function. It may also decrease the chance of injury.

AFTER EXERCISING, REPLACE THE FLUID YOU'VE SWEATED OFF. Weigh yourself before and after your workout; drink one pint for each pound lost.

CHOOSE A ROAST BEEF SANDWHICH instead of a hamburger at fast-food restaurants. Roast beef is usually much leaner.

FOR LOW-FAT COOKIES THE OLD-FASHIONED WAY, TRY FIG BARS--they're also high in fiber.

DON'T EXPECT COFFEE TO SOBER YOU UP. Even the strongest brew will not restore your motor reflexes or your sense of judgement.

DO AEROBIC EXERCISE, such as running, brisk walking, cycling, or swimming. These workouts strengthen your heart and circulatory system. Try to do this three times a week for ar least 20 minutes.

FOR A JUICE THAT'S HIGH IN IRON, choose prune juice. One cup provides 30% of the RDA for men, 17% of the RDA for women.

TO INCREASE THE AMOUNT OF IRON YOUR BODY ABSORBS FROM FOODS, consume foods and drinks rich in vitamin C (such as orange juice) with your meals.

IF YOU TAKE MORE THAN 600 MILLIGRAMS OF CALCIUM DAILY, space the pills out during the day to enhance absorption and reduce the risk of constipation.

APPLY SUNSCREEN AT LEAST 30 MINUTES BEFORE you go out into the sun. This allows the active ingrediants to penetrate the topmost layer of skin and makes them more effective.

WALK HILLS TO BURN MORE CALORIES. It's not surprising that you burn more calories when you walk uphill than on level pavement. But, in fact, walking downhill also uses significantly more energy than walking on flat terrain.

DRINK TEA. It contains enough fluoride to help prevent tooth decay and is also rich in vitamin C.

STEAM INSTEAD OF BOILING. Vegetables generally lose half of much of their mineral content during steaming as compared to boiling.

DRAIN THE SAUCE FROM STIR-FRIED TAKEOUT CHINESE FOOD, since that's where a lot of the fat lurks.

TRY CARROT JUICE. A cup has as much beta carotene and vitamin C as three medium carrots.

TO GET THE MOST FROM VITAMIN C PILLS, divide your dose in half and take twice a day. Since the body eliminates C in about 12 hours, this will keep blood levels high throughout the day.

WORK OUT IN THE GARDEN. Use an old-fashioned lawn mower and you'll burn 400 to 500 calories an hour. Spading, lifting, tilling,and raking can improve muscle tone and strength.

ROUNDING OUT THE TOP 10 NUTRITIONAL ALL-STARS among fruits and vegetables, are: broccoli, kale, cantaloupe, carrots, mangoes, pumpkins, red peppers, spinach, strawberries, and sweet potatoes.