Your health: Instead of doing crunches

I don't find exercise fun. For me it can be energizing but I rarely enjoy the moments I am working out. This is especially true when I am doing strength training. First I must tell you that I am a weakling. When I started working with a personal trainer about 6 months ago, I had trouble lifting 5 pounds for 3 minutes. Really. I obviously had nowhere to go but up. I've been looking for some fun ways to exercise so I don't get bored. I hope my list helps you keep moving and getting stronger.

1. Know your target
220 minus your age. Keep that formula in mind. That's your max rate. Ideally you are working out at 80% of that number to get full benefit from any cardio. A heart rate monitor is the best way to measure but those can be expensive and uncomfortable. Machines often have sensors although not always reliable. I really like the talking test. You should work out to the level that you can still talk but not sing. It should take effort to hold a conversation.
2. Vary the pace
So you know about ideal heart rate for cardio. Unfortunately your body adjusts quickly to your effort. To keep your brain and lungs guessing, change the pace. Go to the upper end of your heart rate for three minutes and then slow down for three. Next time, try a long, slow workout. This will burn fat. Now you can try a constant pace that challenges you. The point is to do something almost every day and change the routine.
3. Get outside
Yesterday my husband and I worked out by walking at the park. Although not as intense as when we're at the gym, we spent more than an hour. Being outdoors watching people and nature keeps us going longer. We don't live near mountains so our hiking has to be on pavement.
4. Dance
This is my favorite way to exercise. You'll never meet a less coordinated person but I love to dance. Turn up your favorite  music and spend 20 to 30 minutes moving to the beat. Even better if you convince a partner to join you.
5. Play games
My brother and his family have a Wii. They get family workouts in and have a blast doing it. My favorite so far is Wii Active by EA Sports. I especially like the mix of strength training and cardio without the stopping and starting I find in Wii Fit.
6. Ask for help
Your local Y or gym probably offers training sessions. Take advantage of this expertise. I got 4 strength routines created and now can do them on my own. Having a professional guide me through helped shape my behavior so my form is correct. Doing exercise the wrong way can be damaging.
7. Lean to the east
Eastern cultures have many forms of exercise that combine strength and flexibility. Americans have readily adopted yoga and Tai Chi. I found a few DVD's at the local store that guide me through routines for a nice change of pace.
8. Have great sex
What's better than an exercise that uses all three components of exercise, strength, flexibility, and cardiovascular activity?
9. Get a grip
A very recent study on aging found that people who could rise quickly from the seated position have a longer life expectancy. One more exercise that seemed an immediate predictor was hand strength. Participants at the low end of the strength scale were at much higher risk than those at the higher end. I did a quit squeeze test and can tell I have room for improvement in this area.
10. Adopt a puppy
A two year old also works. Following a young child or active dog around all day will wear you out. Pet owners are more likely to walk when they focus on their animal's health. Funny that we won't do something for ourselves but will lace up the sneakers if Rover needs to walk.

Your Career: Instead of procrastinating

I've taught time management classes for more than a decade. You'd think that I would be an expert by now. There is a big difference between knowing something and doing something though. I know there are only 24 hours in a day. I know that it isn't a good idea to procrastinate. Still, I wish I had more time and still I put off boring  or tedious chores. Today's list is a reminder to me and hopefully to you of those tips and tricks that help us stay caught up and on track. 

After doing the research for this one, I was inspired to mulch the flower beds. I love the way freshly mulched gardens looks but don't enjoy the labor that goes along with it. Now I can sit back, enjoy a beautiful day on the deck gazing out at happy, weed-free flower beds.

1. Make unpleasant tasks fun
I found lots of ideas on this one. Listen to music. Race the clock. Distract yourself with television or a video. Get coworkers involved. Many years ago when I was a grad student, we had to stuff 200 conference notebooks. Instead of huddling at our desks, we gathered in the conference room, brought snacks, chatted and worked. I learned more about my fellow students that day then in the previous year.
2. Schedule time
 the first 90 minutes of your day are for creative work. After that take a break to accomplish something you've been putting off. Brain research says we work in 90 minute intervals and then need time to chat or do something mindless. 
3. Delegate
Ever found yourself saying "if you want something done right..." You know the rest, don't you. I am so guilty of this. I like to do it my way. The problem with that is that my list gets too long. Be careful not to give away only the dull items or no one will want to help you. Share the workload and you'll benefit from new ideas and fewer to do lists.
4. Examine the consequences
There are many reasons we procrastinate according to the experts. One is that we are handed work we really don't believe in. Last year my manager assigned me to a project that was clearly going nowhere. We met weekly to create a program that no one wanted. Talk about discouraging! My motivator was looking at the consequence of not doing the work assigned. I would make my manager look bad by not representing the department well. I must admit that I wasn't a superstar on this but I did my part on time every time.
5. Work before reward
My parents taught me this one. Get the yucky stuff done so you can enjoy the fun. I woke up today and got the garden chores finished. Now I can relax. Save the interesting projects until after the dull ones. Do your homework before you watch TV.
6. Simplify
Some of what we have on our to do list is self-generated. The choices we make create work. When you take things out of the environment, you have fewer chores. I have made a conscious decision not to have many decorative items at home.A family friend visited and asked my daughter why the house was bare. Compared to hers, it is. I can dust and vacuum more easily because the table tops are accessible. I won't win any design awards but have hours free to do what I want.
 7. Abandon perfection
 At least I am good at this one. It's a problem for many though. Wanting everything you touch to be perfect takes time. Too much time. Learn where to invest in the details and spend your time there. Other places a quick and dirty job is sufficient. In the work world, it's important to know the difference. Your cultural mores should help you figure this out.
8. Hire help
This one is for the home unless you own your own business. Sometimes, it is better to pay someone to get a task done than to let it sit on your list undone. My daughter gets paid to wash my two border collies. Trust me, it is a bargain. I don't have the strength or patience. She enjoys the compensation. I can't prune a tree or build a fence either.
9. Spend 5 minutes
When my girls were little the house was full of toys. These toys spread faster than kudzu in Georgia. I read a tip that saved my sanity. We called it 5 minute clean up time. Both daughters were willing to work for 5 minutes. I set a timer and off we raced. It's amazing how much 5 minutes of focused attention can get you.
10. Learn your peak performance time
Brains are wired to work best at certain times of the day. Are you a morning lark, getting lots done before your coworkers even arrive? You might be an afternoon achiever most productive after lunch and into the evening. Use your peak time to get the most important tasks accomplished and save non-peak time for easy-to-complete or mindless chores. If you spend a few minutes making a prioritized list or work needing to gt done, you can schedule them. I do my creative thinking early in the day, early in the week and save the easy projects for Friday when I am less motivated and thinking about the weekend. Frankly my Friday work isn't my best so I plan ahead.

What are the types of chores you put off? Any secrets to share with us? Post your most hated tasks and ideas for getting them done in the comment section below.

Your family: Instead of raising a brat

Everyone loves their children, at least most of the time. A few weeks ago, I read a report on child-rearing trends. Many years ago, I started my career teaching parenting classes for a non-profit agency. I have always been interested in the topic. The focus twenty years ago was helping parents with discipline. Spanking was out, talking was in. I have no idea how we've done with the spanking aspect but apparently we're wildly succesful as a nation on talking. According to this article, our kids are tuning us out.

Let me start by saying that I am not an expert. My daughters are far from perfect. It must be hereditary. Today's list is focused on raising responsible, thoughtful kids who delay immediate gratification for long term success at least some of the time. I believe there are many ways to parent and run immediately from any author who claims to have the key. There are too many parents and too many kids out there for a one-size-fits-all approach. Hope you get an idea that helps.

1. Speak then act
As a parent you need both, in this order. Kids need to understand why you make decisions and how their behavior affects others. Sometimes, explanations are enough. If you've explained why and the behavior doesn't change, you need to act. Over-warning is annoying and teaches children that you don't mean what you say. P.S. This one applies to you too. If you say you're going to do something then show your kids what it means to act on your word. Nothing beats a strong role model.
2. Think of others
Here's what I notice as a parent whose children rarely appear with me in public: parents don't think about the feelings of others enough. We all know that kids throw tantrums. We also know that McDonald's is a great place for kids to cut loose. When I am eating at a nice restaurant, say anywhere with candles, I resent having to listen to screaming babies, even happy ones. Airplanes are difficult. I remember that well. You may not be able to control fussing but you can keep your child from kicking the seat in front of you or throwing food.
3. Let kids fail
My daughter has a scholarship to college. Cool, right? Still, she needs to complete the application to get officially accepted. As I write this, it's not done. Huge consequences  happen if she forgets or procrastinates. Believe it or not, I am willing to let them happen. My girls will tell you many similar stories. I don't bail them out. If they forgot a lunch for school, I didn't take them something. They ate yucky forget-your-lunch sandwiches from the cafeteria. My nightmare parenting story is to have grandchildren with irresposible parents. Hopefully by letting them make mistakes now and suffer from those mistakes, my grandchildren will prosper.
4. Don't bribe
I see this one often. I may have done it often when the kids were younger. The sentence goes like this: "If you do ______, then we'll stop at McDonald's on the way home." You can substitute any bribe at the end. You may know your go-to influencer. It's Ok to have treats. Enjoy them with your kids. Making every difficult or unpleasant task have a reward is not a great life skill. Too many tasks in the adult world have no carrot at the end. People need inner-discipline. Help your children develop that now.
5. Play board games
This one deosn't seem to belong on my preachy list. I'll take a break from fussing and share this cool tidbit. Playing old-fashioned games accomplishes a couple of things. You spend time together AND kids use their brain. Another benefit? They also learn to win and to lose. Choose age appropriate games and introduce new ones as they are able. My niece can play many adult games at age 8 because her parents keep them aoround and play often.
6. Explain and negotiate
It may have sounded earlier like I wasn't a fan of talking. On the contrary. Kids need explanations. Give them as much information as they can understand and then just a little more to help them stretch. Teaching them negotiation prepares them for all kinds of adult activities. Marriage is full of negotiation. If you want happily married children allow them to negotiate. When my daughter was young and I asked her to clean her room, she readily replied "How clean do you need it?" I never thought of her response as defiance. To me it was perfect negotiation.
7. Take time for yourself
A tired and over-worked parent is much more likely to give in and give up. Spoiled brats love exhausting mothers and fathers so they can get what they want. Get the sleep you need. Make sure you get a break. You'll be more confident and feel better about your decisions if you do.
8. Buy a trumpet
Ok, somthing quiet is even better. Many studies on delayed gratification and long term effects have some link to playing an instrument. I'm not sure if it's the dedication needed to practice or the impact music has on developing brains. Whatever the link, it's there.
9. Teach kids about money
How? Don't buy too much. Now buy even less. The average suburban child has tons of stuff. So much so that you perhaps have an attic or garage full of the overflow stuff. My neighbors have three kids and so much kid stuff that they rent a storage room and rotate toys in and out of storage.
10. Indulge on purpose
Everyone loves a day of indulgance. Plan it, enjoy it, and remember it. By setting it up as something special it creates meaning and sends the message that it won't happen everyday. I don't do this enough with my daughters. It's easy to get wrapped up in the daily tasks and forget to take time to have a special treat together. When I was living on next to nothing while in grad school, I did this better. Anything we bought was special. We took long walks and talked. we played cards or games. On a very special night we went out for a taco. I couldn't even afford one for myself. what's funny is that the girls talk about this taco night experience as a highlight. It gets more play in the house than amusement parks and water worlds. It must have been the specialness because, trust me, the tacos weren't that good.

Your mind: Instead of wanting what you don't have

Last year, Denmark was rated the happiest nation on Earth. When my husband, a native Dane, read this he was skeptical. People in Denmark pay high taxes, live in small houses or apartments, and own many fewer possessions than most families in the U.S. The odd thing about this is, their taxes and ownership are a big reason why they won the prize. The key, according to the researchers, is that Danes don't expect to have much so they are happy with what they have. I need to learn from this and I thought perhaps you might also benefit.

No matter what my weight, I want to be thinner. No matter what hangs in my closet, the new dress at the mall looks better. I have a fullfilling career, I could be richer. See the pattern? Why is it that we expect to look like Angelina and live like Bill Gates? The obsession with diet fixes and the amount of debt says I am not alone in this. Today's list might give you some ideas for being happy with who you are instead of trying to be something you're not.

1. Accept compliments
A psychologist friend of mine told me that women rarely accept compliments. We say thank you and smile but don't believe them. Try letting your next compliment sink deeply and savor the intended message.
2. Compliment what's good in others
I confess. I do not like Angelina Jolie- for no reason. I haven't seen her movies, not even one. I just don't like her. Why? Mostly because she is beautiful and I am envious. What I am learning to do instead of finding fault with people who are better than me is to compliment them. "She's has a radiant smile." sounds so much less petty than "I don't like her because she is pretty."
3. Talk it up
When I was in school studying psycology we learned about self-talk. I thought the belief that talking yourself up (or down) was silly. Words to yourself cannot be that important, right? Turns out I was wrong. Making positive statements about yourself has a big effect on your self-esteem, not to mention the perception of others. Who would you prefer to work with - the woman who puts herself down or the one who is confident and poised?
4. List your strengths
This one pairs nicely with the one above. If you know what you do well, you can use that information to your advantage. My interest in learning and knowing got me here to this blog. Your creativity or assertiveness will serve you well. Admit you have strengths and then apply them as often as possible.
5. Don't set yourself up to fail
I can't cook. Ask ayone. When the kids were younger I never volunteered to bring cookies to the school party. I am fantastic with napkins though. Knowing what you are not good at is just as valuable as listing your strengths. Bad sense of direction? Leave early so you can get lost and still make the interview. Self-concious about your appearance? Find a store clerk to help you make good wardrobe decisions.
6. Find situational stumbling blocks
Do you notice a place you feel less self-confident? Ok, besides the neighborhood pool. I noticed two places I am particularly sensitive turing a normally self-assured woman into a mess. Identifying the patterns helped me to search for a solution at work. In the other, I just cope and get through it.
7. Volunteer
For one year, I was a poor grad student with two young daughters. We went without, or so we thought. I volunteered in an inner-city after-school program for the Salvation Army and learned differently. I helped those kids, teaching them to shake hands and look people in the eye when they talked. They taught me that education was important and my student status was an investment in the future. It was life-changing thinking for me.
8. Swim with a buddy
I am so fortunate. I have several avenues of support. I've already talked about my husband so I'll highlight my older daughter in this blog. Katy is amazing! She is a busy college student but still takes time to support what I am doing. She may be my only reader. Getting her feedback on what I write really keeps me focused and going. She is a great sounding board in all things and I am lucky to have that kind of relationship. When you are breaking a habit, find that helper and share the details. Research shows that it triples your chance of success. Ditch the critical friends and hang out with people who make you feel good.
9. Keep a gratitude journal
This one has been said by women much more famous than I. It's worth repeating. Focusing on what you have forces you to look for the variety of blessings in your life and serves as a record of reminder when you're feeling less than perfect.
10. Lower your expectations
Let me tell you abot Friday night in my house. I look good.On purpose. There's something wonderful about starting the weekend and I make an effort like on no other day. As I am beautifying, I am imagining flowers and candles and romantic dinners. Most often I get that, sometimes I don't. Franz reminds me that I had plans in my head. How could he know?  I have gotten better on this one. In a few years, I might even pass for a  happy to have what I have Dane.

Your retirement: Instead of working until you're 100

Submitted by Russ and Marilee, active retirees with PhD's

Just as every other life stage, retirement is made up of several phases. You may choose to settle down in a new city. Move closer to family, or stay right where you are. For us, it has come in three phases so far. We packed up everything and put it in storage so we could freely go where we wanted for the first few years. Next we rebuilt the family homestead and finally found a great beach community. These are some of the lessons we learned.

1.  Make sure and communicate with your partner about your retirement plans
Don't assume you know what you partner is thinking.  Know how much time you wish to spend together during your day.  Knowing that can prevent difficulties later.

2. Get expert advice 
Get good financial information in advance of retirement so that you will understand how much to spend each year. We've all seen the stock market results of late so plan for emergencies and stay in your limits.

3. Take a test drive  
You can try out hobbies or volunteer activities while you are still working.  That way you can eliminate those you don't like.  This will be a continuous process.  The beauty about retirement and volunteering is you cna quit and move on to something else.

4.  Stay in the game
If you think you may want or need to work in retirement, you should plan for that while you are still working.

5. Discover yourself
Whatever title or position you held is gone.  Hopefully you have discovered who you are beyond what you did when you worked.

6. Share your time 
This is an opportunity to decide what you wish to do with the rest of your lifewhich we hope includes some volunteering to share your expertise with others.

7.  Shake things up
Retirement is a very good time for a couple to rexamine how "chores" are delegated.  My husband decided he would like to do more cooking.  I was thrilled and he's still our main cook 15 years later.

8. Choose
This means you are in charge of the rest of your life.  Take ownership for your life and make the decisions carefully. Like all other life stages, you learn from your mistakes. Don't forget to plan realistically for your declining years.  Most people avoid this painful subject and then become the "victim" of others decisions.  Please check the reality of your choices with a counselor from your local Office of the Aging. We have seen so many of our friends go from "we're just fine" to a move not of their choosing.

9. Don't intrude 
Even though we live quite a distance from our children and grandchildren we try not to overstay when visiting. We try and keep in touch in other ways.

10. Vacation frugally
Travel can be done in a more inexpensive way by staying a week at a time in a motel with a kitchen and making side trips from that location.  We traversed Canada that way.

Your career: Instead of working for the paycheck

Having a job in this economy is a good thing. I have several friends who have lost their jobs in the recession and feel guilty complaining about mine. Even the most prestigious jobs can get boring and routine. You soon expect less of yourself and of the job which creates a vicious cycle of unengagement.

I am very fortunate to have the job I do. The company is terrific; the people, even better. I do sometimes get into a rut where assignments don't seem very interesting. I've noticed the trend and have a terrific colleague who shares this feeling. Luckily, we've never been bored at the same time and can help motivate when the tasks seem more routine than we'd like. Unfortunately for me, she found another position so now I'm on my own and hoping my list and the ideas you add will help keep my job feeling more like a career than the daily grind.

1. Learn what you love
Back when I was an undergrad, we had the book "What Color is Your Parachute?". It's still available as well as many others to help you discover where your real talents and interest lie.
2.Take time off
Stop the workaholic routine. you need a break and your friends and family need your attention.  Take a vacation for a full week at least once a year. Stop working on your days off too. Get enough sleep. You need time away. If your to do list is consistently too long to complete during regular hours, have a talk with your manager.
3.Hone your skills
No matter where you are on the career ladder, you can always get better at what you do. Stephen Covey used the phrase sharpen your saw in his book "Habits of Highly Effective People". Take a class, practice, and make an effort to get better.
4. Network
Another way to broaden your knowledge is to get to know others in your field. LinkedIn is the Facebook of professional life. Join a business organization or online group to connect with people who do what you hope to do.
5. Be realistic about your goals
When I was a kid, I wanted to be a Broadway singer. Unfortunatly my voice doesn't sustain that dream. Make sure what you hope to do is within the realm of possibility so you don't set yourself up for failure. If you want a promotion, take several concrete steps to get you and your company prepared.
6. Learn two levels above you
This is advice I haven't tried but should. I fyo uknow what your boss's boss is working on, you can make sure your work supports that and gain from the additional perspective. What are the goals and priorities two levels above? If you don't know, find out.
7. Work with integrity
When you are tired or burned out, it's easy to slack off. This certainly won't get you to the next level or help you find a better opportunity. Give your current job it's full due even if you know it's not the place you want to be a year from now.
8. List the positives
Make a list of what is good about your position. It serves as a reminder that things are not so bad. It also shows you what you value so you can look for those things in the next one.
9. Find your purpose
It may not be work. You may see your job as a means to an end for another are of your life. My younger daughter has a not-s-good job. She keeps it though because the schedule is flexible so she can focus on school and sports, two things important to her.
10. Look for mentor
Although there are a few organizations who pair mentor and mentees from different organizations, the research on this suggests that informal mentors work better. If you develop a relationship with someone whose work habits you admire, you both benefit. You get advice and a positive role model. The mentor grows by sharing time and information.

Your health: Instead of getting old

Ok, I cannot promise to stop the clock. You will age.

Today's list isn't meant to make 40 the new 30 or make fine lines and wrinkles dissappear forever. There are many articles and gimmicks out there to help you with that. Instead we'll focus on how to make sure you are making the most of whatever age you are.

Putting this list together has been especially good for me. I am in my 40's. My children are leaving the nest to go off to college and beyond. My marriage is a little removed from the puppy love stage. My health, although good, isn't perfect. I started feeling old. I'm not sure if it was the first hot flash or the realization that I am closer to having grandchildren than bearing my own. My husband noticed it. My brother noticed it. I was thinking "old woman" when I should be enjoying the freedom that comes with independant children and a secure relationship.

Since this list is so personal, I do hope you will add your ideas in the comment section. As always, I'll take the best addition and replace one of my own.

1. Take a vitamin
This is something I have never done. My research showed very clearly that if you are eating a typical American diet, you need to. It should be gender specific and come in a capsule form. Tablets don't dissolve as quickly so more of the good stuff gets wasted.
2. Limit calories
Most of us get many more calories than we need. When you're young, it's easier to get away with food splurging. As we age, our metabolism slows. Ask your doctor what your target calorie intake should be and stay within that range every day.
3. Add fruits and vegetables
I have a feelig you've heard this one. I add it only to highlight the age-fighting properties in many of these foods. Here's an easy tip: the deeper the color, the better the food. Dark green kale is healthier than iceberg lettuce.
4. Move
30 minutes every day. No exceptions! You can break it up into ten minute increments if you cannot find the time.
5. Stop complaining
I was starting to sound like the stereotypical Yiddish grandmother. Focus on what you can do (and enjoy yourself).
6. Spend time with children
For those of you with youngsters, you've got it made. Those of us without youngsters in the house need to play more and work less. Kids make that happen. Bonus: it probably covers # 4 as well.
7. Sleep 8 hours
This one doesn't happen for me as much as I'd like. My body wakes me up after about 6 hours most days. Everything I read on aging gracefully mentioned sleep so take the time to get some. Women in the U.S. get far less than our European counterparts.
8. Buy the ointments
I always thought the anti-aging products were a gimmick. Preparing for this list, I did some research on skin care. A pattern emerged quickly. Stay out of the sun, use sunblock, and get some moisturizer. Another helpful hint, expensive isn't always better. Paula Begoun's "Don't go to the make-up counter without this" is a great resource on what to buy.
9. Phone a friend
I'm not sure why but statistically we have fewer friends as we age. No matter the reason, research suggests you have at least 5 close relationships (family doesn't count for this one). If you're a facebook and tweeter, you need 3 times more relationships because these types tend to be personal.
10. Fall in love (again)
You can imagine why I liked this one. Nothing makes a person feel younger than being in love. I am not recommending going after your neighbor's spouse here. Instead make it a goal to re-establish the closeness you had with your partner when you were dating. Take a vacation from everyday marriage and spend a long weekend nesteld together and carefree.

Your health: Instead of eating junk food

You know better. So do I. So why do I stop at Sonic on my way home for some mozzarella sticks with marinara sauce? We eat junk food for many reasons. It tastes good. It's convenient and cheap. Worst of all, it's addictive. Junk food creates the same response in the brain as cigarettes and cocaine. We crave it and the food manufacturers like it that way.

Recently I've read several books on food, a strange topic getting lots of press as our nation and the world get fatter and unhealthier. My favorite writer is Michael Pollen, author of three great books on the subject. David Kessler, M.D. has also published an easy-to-read book specifically focusing on junk food. The egg rolls at Chili's, my husband's favorite, get an entire chapter.

Knowing what to eat, and what not to eat isn't enough though. We all need strategies to keep us away from the fast and greasy choices when temptation strikes. Today's list is designed to share ideas on ways to prepare for these temptations and what to do when you really want those french fries.

1. Drink water
Often what feels to us like hunger is really the first sign of dehydration. Enjoy a glass of water and wait ten minutes. You may find that's all you really wanted.
2. Find your triggers
In Dr. Kessler's book, he notes that certain types of food trigger our addiction response. For one co-worker, it's sugar. For my husband, it's potato chips. Knowing your trigger can help you avoid them completely. According to this author, cold turkey is all that works for these types of foods.
3. Carry a back up
I rarely eat junk food when I have an alternative. If I take time to shop for fresh fruit and veggies that easily travel, I am less likely to go to the snack machine.
4. Shop the permimeter
If snacking at home is an issue, fill your pantry with foods purchased in the produce and dairy sections. Grocery stores designed the middle aisles to tempt you with over-processed foods that add little nutrition to your body.
5. Find a new favorite
You never know what you'll like until you try it. I recently found both grilled pineapple and hummus and wonder what I used to eat before knowing about them. When you vary healthy foods you stay interested.
6. Track what you eat
There are many good sites to track your calorie intake. Try FitDay and Calorie King which allow you to budget your eating and see what nutrients you're consuming. Using Calorie King, I noticed too many of my calories came from carbs and was able to change the pattern by adding more fruits and vegatables to my diet.
7. Go for a hike
When you want to stop at In and Out Burger, try the park instead. Exercise reduces food cravings and burns fuel to compensate for an occassional slip up.
8. Make rules
I never eat dessert. EVER. By having a rule, you prepare yourself for the tempatation and add an element of control into your eating. You can decide that you drink water instead of soft drinks. Choose green tea over mocha coffee.
9. Eat green
Find your local farmer's market and support a green economy. Locally grown food saves transportation and often has higher nutritional value per serving.
10. Allow a favorite
Like ice cream? Have some, occasionally. Enjoy french fries? Order them monthy instead of daily. Small changes make a big difference. Give into a good food as long as it isn't our trigger (see number 2).

Add your ideas for avoiding junk food in the comment section below.