21. Don't skip meals if you can help it. Many people think that by skipping a meal, they will be eating less food and therefore lose weight. However, if you skip meals or don't eat when you feel hungry, your body will think that you are in starvation mode and slow your metabolism to compensate. The tendency is to overeat at the next meal.

22. Focus on when you're hungry, how hungry and when you're satisfied or too full. How you eat and listen to your body is more important that what you eat. You and your body need to have a trusting relationship. If your body tells you you're hungry it's time to eat. It may not be time for a meal but it's time for something.

23. Eat what you crave...not a substitute. If you want a cookie eat a cookie. If you avoid the foods you crave you'll make up for it somewhere else trying to satisfy the craving. You'll likely have less and feel more satisfied if you just have the food you want when you want it.

24. Toss a handful of spinach in your pasta if you have intentions of increasing your produce intake. It's quick, easy and doesn't require much in cooking skills. You just stir it up on hot food and it wilts its way down. Obviously, liking spinach is a prerequisite for this idea!

25. Don't overcompensate for exercise. If you exercise you may tend to eat more that is satisfying because you "earned it." It's not a check and balance system. Just pay attention to your hunger cues. They may be increased and they may not. See "carb window" tip if you exercise frequently and for longer bouts.

26. Drink water.  Enough said.

27. Eat the foods you enjoy...don't choke down foods you don't truly enjoy because you think you should. There are plenty of choices out there.

28. Fat in food doesn't equal fat on your body. Fat has numerous vital functions in the body. Frequently eating past fullness signals is more related to weight than fat in foods.

29. Find other motivators to be active-weight loss isn't typically a great long-term motivator. Notice the wide variety of reason you enjoy moving....strength, flexibility, chronic pain reduction, stress relief, better sleep, more stamina, blood sugar control, and on and on.

30. When you choose to eat, commit to the choice, enjoy the meal and move on (without guilt).

31. Divorce exercise from food intake. It's not a punishment / reward system. They are both meant to be enjoyed.

32. Probiotics are in yogurt, kimchee, kefir and other cultured and fermented foods. You can also take them in supplement form. They help populate the gut with good bacteria that help with immune support, regular digestion and improved nutrient absorption.

33.  Food isn't a moral issue – you're not a good or bad person based on what you eat. Don't be so hard on yourself.

34. Frozen fruits and vegetables are still very nutritious, sometimes more so that fresh produce that's been sitting around for days. It's a great option, especially in the winter.

35. Reduce stress! Stress likely impacts your health more than any other factor. Do whatever you need to do...meditate, yoga, exercise, walk, sex, yell, therapy, journal, spiritual practice, sleep more or just plain breathe!

36. Vitamin D status is low for many people. It exists in a limited number of foods and it is difficult in the Pacific Northwest to get enough from sunlight exposure. Vitamin D is necessary for bone health, fertility, mood, hormone production and immunity as well as other vital functions. You may choose to take it in supplement form, especially in the winter. The most effective supplements are in liquid form.

37. Beans are a great high protein, high fiber food on a budget – if you choose canned instead of boiling from scratch you can rinse them first to reduce the sodium content.

38. Pesticide content - top offenders: strawberries, bell peppers, spinach, peaches, cherries (US), cantaloupe (Mexico), celery, apples, apricots, green beans, grapes (Chile), cucumber, pears, winter squash (US), potatoes (US). If budget allows, you may choose to look for organic options of these foods.

39. Carb window – if you frequently exercise for longer than an hour multiple days in a row, you'll want to know about the carb window. There is an optimal time for refueling after exercise during which the body is most efficient at replacing necessary glycogen (energy for muscles) in the muscles.  This allows you to train back to back days without diminishing return in performance over the week. This "carb window" is 15-30 minutes after exercise. The body continues to benefit from proper refueling for up to 3 hours following exercise, but the efficiency decreases incrementally with time. Don't wait to shower first – just eat. If you go somewhere for a run or hit the gym put something with carbs and a little protein such a banana and a carton of chocolate milk in your car or your gym bag so you'll have it handy and can eat as soon as you finish your workout. Then, an hour or so after your workout have a carb-based meal that includes some protein. If you wait too long, you may get over-hungry and overeat at your next meal.

40. Fish oil - Is recommended for the omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) that reduce inflammation throughout the body. It's been shown to help conditions such as high cholesterol, depression, polycystic ovary syndrome, fertility and more. You can get it in fish (look for varieties with low mercury content). For fish oil supplements, it is important to find a high quality, low mercury brand of fish oil supplement such as Nordic Naturals.