To preserve nutrients and enhance the flavor of your food, choose cooking techniques that require the lowest temperature and least amount of time and water. Steaming and stir-frying are great for veggies, while broiling lets you cook up your meat without adding fat.

Get your share of heart-smart fat by adding nuts and seeds to your salads and vegetables dishes, as well as cooking with extra-virgin olive oil. Steer clear of the saturated fats found in butter (known to jack up your cholesterol) and the omega-6 fatty acids found in corn oil (found to promote inflammation).

Find a friend, family member, or coworker who can act as your "accountability buddy" as you work toward your goal. "Try to select someone who's also pursuing a particular goal, and meet up regularly to track the progress you've made," suggests career and life-purpose coach Maggie Mistal, host of "Making a Living" on Martha Stewart Living Radio.

Starting today, use your money with more mindfulness. Make an effort to support independent businesses in your community, as well as companies that prioritize eco-friendly practices.

This week -- and every week -- challenge yourself to eat two cups of dark leafy greens and one cup of fresh fruit every day. Have two servings of oily fish (or omega-3 fish oil) per week, and use two or more herbs/spices at every meal. Last but not least, keep your portion sizes reasonable. Our Weeks 3 and 4 recipes will help you on your journey.

Today's Recipe
Make a sandwich of red kidney beans and avocado on whole-grain bread.

Give your upper body a rest today and focus on Lower Body and Cardio, completing three to four upgraded moves each. In addition, walk for 5 minutes and then run for 10. Repeat twice for a total of three run/walk intervals.