map_array = new Array( "It is recommended that adults get at least 30 minutes of moderate activity on most days of the week.", "When picking things up, bend your knees and squat. This forces you to use your leg muscles and will build strength. ", "A healthy weight loss program consists of, a realistic weight loss goal, a nutritionally-balanced eating plan and regular physical activity.", "Vegetarians can still get plenty of protein by eating foods such as eggs, beans, nuts, peas, and soy products such as tofu or veggie burgers.", "To eat more fiber, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.", "To lower sodium intake, prepare more foods from fresh ingredients. Most of the sodium in the food supply comes from packaged or processed foods.", "Choose whole fruits rather than fruit juice because they contain more nutrients and fewer calories.", "When making changes in diet or exercise habits, make small, slow changes, to make sure that they will stick.", "To cut calories, broil or bake meats rather than frying them.", "To cut calories, reduce your use of xtra fat, such as butter, margarine, sour cream, and salad dressings.", "Eat plenty of fruits and vegetables with your meals and as snacks.", "To avoid excess calories, drink no- or low-calorie beverages such as water or unsweetened tea.", "Choose foods low in trans fats such as commercially fried and baked goods such as crackers and cookies.", "Choose a diet moderate in total fat. A diet moderate in fat will help to satisfy your hunger and help you to maintain a healthy weight.", "To improve the health of your heart, substitute unsaturated fat for saturated fat. For example, use olive oil instead of butter when cooking foods.", "Choose foods low in cholesterol such as fruit, vegetables, whole grains, low-fat or nonfat dairy products, and lean meats, skinless poultry, and fish.", "Fiber will help to improve the health of your heart and gastrointenstinal tract so choose whole grains, fruits and vegetables which are high in fiber.", "The American Heart Association recommends that you eat at least two servings of fish per week (especially fatty fish like salmon and lake trout) because they are high in omega-3 fatty acids, which may help lower blood cholesterol.", "In addition to fatty fish, good sources of omega-3 fatty acids include tofu, soybeans, canola, walnuts, and flaxseed.", "To reduce sodium in your diet, flavor your food with herbs and spices or lemon juice.", "A serving of meat (boneless, cooked weight) is two to three ounces, or roughly the size of the palm of your hand, a deck of cards, or an audiocassette tape.", "A serving of chopped vegetables or fruit is 1/2 cup, or approximately half a baseball or a rounded handful.", "A serving of fresh fruit is one medium piece, or the size of a baseball.", "A serving of cooked pasta, rice, or cereal is 1/2 cup, or half a baseball or a rounded handful.", "A serving of cooked beans is 1/2 cup, or half a baseball or a rounded handful.", "A serving of nuts is 1/3 cup, or a level handful for an average adult.", "A serving of peanut butter is two tablespoons, about the size of a golf ball.", "The average person needs 8-12 cups of water a day but you may need more if you exercise regularly.", "By combining different types of exercise, you prevent the same bones, muscle groups and joints from being stressed over and over. Cross training tends to reduce the likelihood of your being injured.", "Sweating more is not necessarily an indicator of a low fitness level. It may have to do with humidity levels or even indicate a higher level of fitness in some cases.", "Many of the health benefits of physical activity can be derived at moderate levels of exercise.", "There is no best time of day to exercise, exercise whenever is most convenient for you.", "There is no way to spot reduce fat in a certain area of the body. However, strengthening a specific area may result in a firmer appearance.", "Muscles need time to recover between exercises. No muscle group should be trained every day, or overtraining may occur.", "Overtraining your muscles may cause impaired performance, reduced enthusiasm, and increased risk of injury.", "Most people do not get enough calcium. Increase your calcium intake by consuming low-fat dairy products, leafy greens and almonds.", "Variety is an important component of a healthy diet so be sure to eat fruits and vegetables of all different colors.", "Alcohol contains calories and often contributes to weight gain among college students.", "To eat healthy when eating out, choose items that are baked, grilled or sautéed rather than fried.", "Portion sizes in restaurants are often extremely large. Consider sharing with a friend.", "Olive oil is an excellent source of monounsaturated fatty acids which can be beneficial for your heart.", "Animal products are higher in saturated fats and cholesterol than plant products. In fact, plants cannot produce cholesterol.", "Exercising regularly can help you to maintain a healthy weight, reduce your stress level, and increase the strength of your bones.", "When you are studying, choose healthy snacks such as fruit, pretzels, popcorn and yogurt.", "Most college students consume a lot of excess calories through snacking between meals. When you need a study break, think about taking a walk rather than grabbing a snack.", "Stretching is an important part of your exercise regiment. Don’t forget to stretch before and after you exercise.", "Moderate exercise can improve the health of your heart, boost your mood, strengthen your bones and help to control your blood sugar.", "Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your nutritionist." ); rand_tip = Math.floor(map_array.length * Math.random()); document.write(map_array[rand_tip]);