Easy way to calculate fat grams, calories

When buying foods, look at the nutrition label and aim for foods that have 3 grams or fewer of fat per 100 calories of food product, says Runner's World nutrition expert Liz Applegate, Ph.D. Since each gram of fat provides 9 calories, this would keep fat calories to less than 30 percent.

Sunscreen is cool
Sunscreen may keep you a bit cooler during your run, according to research done at the University of Vermont. Some runners avoid using the protective creams and gels because slathering on the substance would seem to make you hotter. But that isn't so. Go ahead, save your skin and be cool.

Eat chocolate for dessert
If chocolate calls your name a bit too often, try regularly indulging in a small amount about 15 minutes after dinner. A recent study published in the journal Appetite found that chocoholics who ate chocolate on a full stomach decreased their desire. But those who indulged on an empty stomach just wanted more and more chocolate.

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