var text = new Array()
hold = new Date()
daily = hold.getDate()
text[1] = "Eating a good breakfast gets the metabolism going to start burning calories. It also helps keep you satisfied throughout the day so you don't overeat at dinner time.";
text[2] = "If you slip in your eating habits and return to your old ways, don't beat yourself up and give up.  Make a note in your food journal and record how you were feeling that day and any events that may have contributed.  This way, next time you will be able to identify the problem and hopefully correct it.";
text[3] = "Sometimes eating healthy can be expensive.  To help with the cost of a healthier lifestyle, look for money saving coupons for both groceries and for dining places.";
text[4] = "It can be hard to stay motivated to workout and eat right.  Find a person, whether if you know them personally or not, that you admire for their fitness level and learn how they got to where they are.";
text[5] = "To help fight the cravings and urges you might have to eat junk food, stay away from ads on tv, radio, or even in newspapers and magazines.";
text[6] = "If you feel stressed out everyday, keep track of your daily activities and think back to the activities that caused you the most stress and see how you can eliminate or at least reduce those activities.  Also, if you find that you have a long list of things you did, you may want to consider what things can be taken out of your day.";
text[7] = "Many people avoid weight training because they fear they will get big and bulky.  Actually, muscle burns fat very efficiently so unless you are working out like a madman and eating like a bodybuilder, weight training is very beneficial.";
text[8] = "When selecting an exercise program, choose an activity that you will enjoy.  You are more likely to stay committed to your exercise program.";
text[9] = "Taking a simple daily multivitamin will typically fulfill any vitamin deficiency you might have.";
text[10] = "To avoid overeating when dining out, ask your server if they offer half portion size entrees.  Another alternative is to ask for a take home box immediately and put half your entree in the box to eat as another meal.";
text[11] = "Use smaller plates when serving meals to reduce your portion sizes.";
text[12] = "Never go grocery shopping when you are hungry.  You will be more likely to shop impulsively and buy junk food.";
text[13] = "Getting a good nights sleep is essential for maintaining your overall mental and physical health.  You are more alert and able to work better throughout the day.";
text[14] = "Eating small frequent(4-5 times) meals throughout the day is better for you than eating large meals a few times a day (2-3 times).  Small meals eaten roughly 4-5 times a day will keep your glucose at even levels instead of going up and down like a rollercoaster when you eat big meals 2-3 a day.";
text[15] = "Consult with a dietician or nutritionist on evaluating your nutritional needs.  This is a great way to learn what kind of eating changes you can make that will help you lose weight.";
text[16] = "Don't fall for the fad diets.  They might work for some in the short term but more often than not, people who lose weight with these diets gain the weight back plus a few more pounds.  Don't fall for the 'quick fix'.  By just making simple changes and improvements to your eating habits, you can lose weight and keep it off.";
text[17] = "Exercise doesn't have to come only from the gym or at home.  It can be done anywhere by taking advantage of exercise opportunities.  Instead of taking the elevator or escalator, try taking the stairs.  If you need to go the store and it is within walking distance, try walking there instead of taking the car.";
text[18] = "Eating in moderation is the key to being able to have some of your favorite not so healthy foods.  For example, if you love chocolate cake you can have it but just don't eat the whole cake in one sitting or have a slice everyday.  Moderation would meaning having a piece of cake once in a while as a treat.  By allowing yourself this simple once in a while treat, you won't feel like you are being deprived and at the same time not indulging.";
text[19] = "The bathroom scale can sometimes be misleading when you are exercising more.  When you exercise (depending on the type of exercise), your muscle mass increases while your body fat decreases.  Since muscle weighs more than fat, it could seem like you are not losing weight at all.  What is actually happening is that your body fat percentage is going down.  This is a very good thing.  The best way to measure the results from exercise is to measure your percentage of body fat in relation to your total body weight.";
text[20] = "If you enjoy eating out, it is still possible to eat healthy or ,at least, healthier meals.  All you have to do is make healthier choices.  If you order a salad, get the dressing on the side so you can dip your salad into the dressing instead of drowning the salad with it.  Instead of french fries, order some steamed veggies or rice pilaf.  By just making a few healthier choices, you can still enjoy dining out experience to its fullest.";
text[21] = "Following a health and fitness routine doesn't have to be lonely.  Find a friend who has similar health goals and become fitness partners.  This way you can encourage one another to keep going when one of you starts wavering.  Also, it makes staying healthy much more fun when you are doing it with someone else.";
text[22] = "Drink at least eight 8oz. glasses of water each day to keep yourself hydrated.  Drink more if you exercise regularly.  Staying hydrated will reduce the chances of muscles cramping up.";
text[23] = "As always, talk with your doctor or health care professional before you start a health and fitness program.";
text[24] = "Remember to have a good warm up and cool down period during exercise to avoid injury.";
text[25] = "Write down your fitness goals and refer back to them to help keep you motivated.  Make sure to make them attainable but hard enough to make a difference.  Also, set a attainable target date that you hope to reach your goals.";
text[26] = "Keep a log or journal on each days workouts and meals.  This way, you can see how you are progressing and see where you might need to improve.  Also, it is a great way to stay motivated by seeing the results of all your daily efforts.";
text[27] = "To track your body weight accurately, don't weigh yourself everyday.  Once a week is a good duration to weigh yourself.  Also, do it at the same time of the day each week.";
text[28] = "If you find yourself feeling hungry and your stomach is growling, try drinking a full glass of to satisfy you until it is time for your next meal.";
text[29] = "Keeping small nutritious snacks with you when you are out, can help keep you satisfied until your next meal.";
text[30] = "Playing sports is a great way to stay in shape and have fun at the same time.  Joining organized teams can help you stay fit.";
text[31] = "Don't forget that your heart is a muscle and needs exercise as well.  Incorporating a good cardiovascular program in your workouts can keep your heart in top shape.";
 
document.write(text[daily])