Visit your local sandwich shop and order a tuna, chicken, crab or turkey sandwich or 6-inch sub for lunch (preferably on whole grain bread). Include lots of vegetables such as lettuce, tomatoes, sliced onions, cucumber, grated carrot and peppers. Use mustard, mayo, olives, pickles and preserved chili as flavor enhancers.

Thai Red Chicken Curry

1 cup canned fruit salad in natural juice

2 thin slices of cheese and half a dozen olives

A handful of walnuts

1-2 glasses of wine or beer

Plenty of water

Be physically active for at least 20 minutes. Choose from this list of ideas or come up with your own.

Physically and emotionally relax for at least 30 minutes. Choose from this list of ideas or come up with your own.