Having trouble passing the vending machine without swapping some quarters for an afternoon candy bar?
You could try a new route to the copy machine. Or maybe a blindfold. But we have a simpler solution: Put a little super-satisfying lean protein (like a few walnuts on your cereal, or whey in your green drink) on your breakfast menu.
Reinforce it at lunch (just 1 ounce of salmon burger added to your salad, for example). You'll craveproof your appetite for hours.
Protein gets its powers from two things. First, your body digests it slowly, keeping your blood-sugar levels low and steady. Result: You feel full and satisfied longer.
Second, lean protein in the morning also seems to dial back the way your brain lights up when you see foods you wish you didn't have a crush on (chocolate glazed doughnuts, salty chips, whatever floats your junk-food boat).
Translation: You'll make it past the desserts and fries without caving.
And here's a surprise: Despite the many high-protein diets and America's reputation for devouring burgers, odds are you're skimping a little on this important food group. Nearly two-thirds of women (63 percent) and one-third of men (32 percent) don't get the recommended daily protein dose: 5 to 7 ounces' worth.
So bump it up at breakfast.
Some additional suggestions: two scrambled eggs (one just egg white), peanut butter on whole-grain toast or even some beans (an old-timey New England breakfast classic that deserves a revival).
Who knew the stealth weapon against inch-adding hunger cravings could be so easy?
Boost your mood: Try some culture
Wondering whether you should splurge on tickets to the summer Shakespeare festival or to hear Kenny Chesney break some country hearts?
Mulling over an invitation to dust off your old clarinet and join the local swing band?
Go for it. You'll reap big mental-health benefits long past the last curtain call.
Enjoying the arts, as a performer or fan, can soothe anxiety, zap your risk of depression and make you feel more satisfied with life.
Not too shabby a return on the price of a theater ticket or a new set of guitar strings! You'll benefit every time you say yes to virtually any cultural event you look forward to, high or low, from seeing the latest Kung Fu Panda movie to setting up an exhibit of historical quilts at your town center to taking in a big-city opera production, divas and all.
The more you do, the better you'll feel.
For even bigger returns, get into the act. Singing has amazing health benefits, whether you make it to "American Idol" or not. It lowers your blood pressure while boosting levels of the relationship-building hormone oxytocin.
In fact, participating in any type of creative activity is great for your health, from square-dancing to painting sets for the local drama group. Your friends, family and neighbors also will get a health lift when they witness your creative output. That's double the motivation.
Three superfoods just got better
Like familiar superheroes who come out of retirement with new capes and even jazzier good-guy powers, this trio of great-for-you edibles — apples, pecans, fish — has gotten even better. Best way to celebrate? Invite 'em in for dinner soon and often!
* Apples for a longer life. Another reason to eat one a day: Well-washed apples are full of cell-protecting plant substances called polyphenols, which increase life spans by 10 percent in the lab.
They could be a juicy life-extender for you, too.
Why? Polyphenols mop up free radicals, those demolition-derby molecules that scratch, dent and knick your DNA in ways that accelerate aging.
Eat-more tip: Top oatmeal with chopped fresh apple and cinnamon. Sweet and crunchy!
* Finned food to fight dementia. Omega-3 fatty acids from salmon, trout and canned light tuna dial back brain changes triggered by a gene that boosts dementia risk.
Since 15 percent of humans carry the gene, it's a great reason to get these good fats every day.
Eat-more tip: Don't overlook canned sardines. A 4-ounce portion delivers even more good fats than some types of salmon.
* Pecans for clean-as-a-whistle arteries. Turns out this tasty nut is rich in gamma-tocopherols, a type of vitamin E that works to keep lousy LDL cholesterol from clogging your arteries with plaque.
Bad LDL levels fell 33 percent after people ate 3 ounces of pecans. At 600 calories, that's a lot of nuts. But you still can get benefits with less.
Eat-more tip: Chop up a small handful of pecans and sprinkle them on salad or steamed asparagus. Hungry yet?
Binkins and breast-feeding: They do mix!
If you're a breast-feeding mom — or her partner, parent, in-law or helper — you almost certainly know all about the big-time angst a cute little pink or blue pacifier can stir up.
In some areas, it makes "Real Housewives" spats seem polite. Breast-feeding advocates often warn new moms that infants who use 'em could have trouble "latching on" to nipples or might stop nursing sooner, or that binky use might reduce the mom's milk supply.
But if you've ever tried soothing a screaming but well-fed infant, that pacifier starts looking mighty tempting.
Forget the guilt, and go right ahead. We've now seen solid proof that it's OK to give a binky to breast-fed babies once you've established a solid nursing routine. That usually takes just two weeks or so (ask your doctor if you're not sure).
Using a pacifier between feedings won't upset the supply and demand (your milk and your baby's interest).
Yes, it's fine at 4 a.m. too. This all-clear is based on the experiences of 1,302 nursing moms and babies who were followed closely for three to four months. Pacifiers simply didn't lead to early weaning or cause breast-feeding complications.
One more thing, and it's the best part: It's been known for a while that babies who fall asleep sucking on a pacifier are at lower risk for sudden infant death syndrome, SIDS. Now there's zero reason to think twice about tucking them in for a nap or the night with a binky. In fact, make sure you do.