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"The holidays inevitably result in weight gain from overindulging, but don&amp;amp;#8217;t obsess! Ian K. Smith, M.D., author of Super Shred: The Big Results Diet has an easy way to avoid gaining another pound this year: Have (almost) everything but in small portions. Here&amp;#x27;s Dr. Smith. Recognize him from TV? Here&amp;#x27;s how to implement his eating plan in four steps (and avoid any further temptations from winter comfort foods): What you should eat: Dr. Smith recommends lean, high-protein foods such as salmon or grilled chicken. Avoid sugary snacks and anything that will quickly spark energy (and cause a drop later) to keep your blood sugar balanced and cravings at bay. Avoid empty calories: Dr. Smith recommends sodas be removed from your diet completely&amp;amp;mdash;they have absolutely no nutritional value. Plus, he points out that sipping on soda can also lead to other unhealthy choices (usually chips, fries, or other high-calorie, fat-laden foods that pair well with a fizzy can of Diet Coke). Exercise is key: Although you may feel totally stressed and short on time, try for 30 to 45 minutes of moderate intensity exercise four days a week. &amp;amp;#8220;It&amp;amp;#8217;s not the length of the workout alone that matters, rather the quality of what you are going,&amp;amp;#8221; says Dr. Smith. The key is to get your heart rate up and keep it up there for most of your workout session. Plan and prepare: In order to stay motivated, take a few minutes daily to examine what your ultimate goals are. Don&amp;amp;#8217;t let weight loss be your only one! Consider small goals such as reducing unhealthy snacking or making sure to drink enough water daily to keep the momentum going. To get your day off to a healthy start, here&amp;#x27;s a healthy breakfast idea: one of Dr. Smith&amp;amp;#8217;s favorite under-200-calorie smoothies: Berry Apple Smoothie 1 medium apple, peeled, cored and sliced 1 cup fresh or frozen blueberries 3 tablespoons fat-free vanilla yogurt 1/3 cup fat-free milk or unsweetened soy/almond milk 6 ice cubes Combine all ingredients in a blender and puree until smooth and creamy. "^^<http://www.w3.org/2001/XMLSchema#string>
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