more info from ediets.com

January 21

Health and Diet
Enjoy soy nuts for a high-protein, high-fiber snack. Soy nuts are lower in fat and calories like many traditional roasted nuts. Soy nuts are simply whole soybeans that have been soaked in water for at least eight hours. They’re then baked or roasted until crunchy and browned. If you’re watching your sodium, buy unsalted soy nuts.

Fitness
Stretch the truth. Researchers in Quincy, MA found that beginning exercisers on a 10-week program who did simple 20 second stretches after their weight training gained an average of 19% more strength than subjects who did not stretch. And they were taller too (Just kidding).

January 20

Health and Diet
Grilled chicken makes a low-fat tasty meal. Here’s a simple recipe for slimming success. Coat cooking grate with cooking spray. Grill over medium-hot fire. Try aromatic hickory or mesquite wood chips for added flavor. Turn every five minutes until juices run clear when pricked. Use tongs to turn. Cook with skin on, and then remove before eating.

Fitness
Watch you eat for the sake of your feet. The average 180 pound male burns 9.7 calories a minute while walking. In other words, it would take 15 minutes of walking to burn up one 12 oz. bottle of beer, and 107 minutes of walking to burn up a quarter-pounder and super size fries. Not counting the ketchup.

January 19

Health and Diet
Walking is a step in the right direction.
Remember, your form is very important. Keep your chin up and your shoulders held slightly back. Walk so that the heel of your foot touches the ground first then roll your weight forward. Walk with your toes pointed forward and swing your arms as you walk. Be sure to get your heart rate up when you walk.

Fitness
All socks are not created equal. If you’re still wearing the same old crew socks for everything, it’s time to get sport specific. Just like there are different shoes, there are specific socks for hiking, walking, running, weight training and even water sports.