Refresh your energy and tame your stress by taking a break in the middle of the day. Instead of web surfing, get up and step away from your desk, and don't come back for 15 minutes.

Upgrade your eating habits by trading in old standbys: Swap white rice for brown or black rice, pita bread for a flax roll-up, semolina pasta for whole-grain, and artificial sweeteners for honey, maple syrup, blackstrap molasses, or stevia. 

Munch on roasted chickpeas instead of packaged salty snacks. And try baked fruit (like apples or pears sprinkled with cinnamon) in place of baked goods. 

For your midmorning and midafternoon snack, look to foods that deliver plenty of hunger-taming fiber. Try pairing a piece of fruit with a small handful of nuts, or dipping carrots, broccoli, and red peppers into a quarter cup of hummus. Get more ideas from your recipes for Weeks 3 and 4.

Today's Recipe
These clusters, made from amaranth, rolled oats, dried fruit, and nuts, can be kept in an airtight container for up to a week -- perfect for work!

Mix up some Upper Body and Lower Body moves today -- three or four of each. Then, walk for 5 minutes and run for 10 minutes. Repeat for a total of two run/walk intervals.