quoteList = new Array();

quoteList[0] = "Don't drink alcohol after 7 PM. Not only can it prevent you from sleeping deeply but, it can also result in more carb-based weight gain.";
quoteList[1] = "Minimize your intake of processed breads and carbs. Keep a healthy stash of nuts and fruits (grapes and walnuts are a great snack) to satisfy your snack cravings.";
quoteList[2] = "Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low.";
quoteList[3] = "One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta! You do not need to finish and clean the plate every time.";
quoteList[4] = "Eating small frequent meals help to balance your calorie intake throughout the day and keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.";
quoteList[5] = " Everyone has his or her favorite treats. Simply allow yourself a little indulgence but, watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience.";
quoteList[6] = "A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.";
quoteList[7] = "Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have a registered dietitian review your journal.";
quoteList[8] = "Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.";
quoteList[9] = "Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a busy work day can keep you focused.";
quoteList[10] = "Eating bland foods is boring, unsatisfying, and if that is what your diet consists of, more than likely, you will be off it shortly after you start. If you enjoy good tasting food, some sauces and spices can enhance your food while not adding calories to your food.";
quoteList[11] = "Put peanut butter on your apples. Not only do you get fiber from the apple, you will be getting protein from the peanut butter.";
quoteList[12] = "Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress relief.";
quoteList[13] = "Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it.";
quoteList[14] = "Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.";
quoteList[15] = "Water not only fills you up and lessens your appetite, it prevents those 'hungry horrors' we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats.";
quoteList[16] = "Alcohol can add hundreds of calories to your daily intake, which can make the difference between weight loss, maintaining your current weight, or gaining weight. A single glass of beer or wine can contain at least 100 calories.";
quoteList[17] = "Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.";
quoteList[18] = "Set a goal of trying one new fruit or vegetable every week.";
quoteList[19] = "Add spinach to your salad, sandwich, tacos or burger and get a boost of Vitamin C and Iron.";
quoteList[20] = "If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, needing to be stretched longer.";
quoteList[21] = "Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect";
quoteList[22] = "Pay your trainer in advance. You will be more likely to follow through on exercise sessions.";
quoteList[23] = "Work opposing muscle groups such as your biceps and triceps, back-to-back for a faster workout.";
quoteList[24] = "Do not smoke your health away. The more you smoke or are exposed to smoke, the more likely you are to develop cancer or heart disease.";
quoteList[25] = "There is no better medicine than to have sex. People who have sex at least twice a week get protective boost from their immune systems. An added benefit is that it relaxes the mind.";
quoteList[26] = "Have at least five portions of vegetables and fruit a day, especially tomatoes and red grapes.";
quoteList[27] = "There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven and nine hours of sleep a night.";
quoteList[28] = "Better food habits can help you reduce your risk for heart attack. A healthy eating plan means choosing the right foods to eat and preparing foods in a healthy way.";
quoteList[29] = "The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass. By increasing lean muscle mass, metabolism will increase and aid in the weight-loss process.";
quoteList[30] = "Weight-lifting, resistance or strength training burns fat and increases your lean muscle mass which increases your resting metabolic rate. A combination of aerobic exercise and resistance training is best for optimal fat burning and metabolism boosting.";
quoteList[31] = "Breakfast is essential. Your body has been deprived of food throughout the night; therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently. ";
quoteList[32] = "Eat six small meals a day to keep your body's fuel supply consistent and your metabolism revved up.";
quoteList[33] = "Avoid eating late at night because your metabolism naturally slows down in the afternoon and evening.";
quoteList[34] = "Eat fewer high-fat foods and less total calories. Choosing healthy foods, such as lean protein and vegetables, can actually increase your metabolism as well.";
quoteList[35] = "The best foods to increase your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains, and at least 8 glasses of water a day.";
quoteList[36] = "To lose weight you have to reduce calories taken in, increase calories expended, or do both.";
quoteList[37] = "Cutting soda out of your diet completely can save the average person 360 calories or more each day. Even diet soda, fruit juices, and whole milk can add unnecessary calories to your daily intake.";
quoteList[38] = "Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on.";
quoteList[39] = "The best thing about aerobic exercise is that the benefits are cumulative - you essentially gain the same health benefits from taking three ten-minute walks throughout the day as you do from taking one 30 minute walk.";
quoteList[40] = "Remember that small changes are easier to stick with than drastic ones. Start by always leaving a little on your plate, or drinking water instead of soda. Smaller changes are also more likely to remain with you when your diet is complete.";
quoteList[41] = "If you're full, or even simply satisfied, stop eating. There's no need to eat until your stomach feels like it's going to explode.";
quoteList[42] = "Reduce and balance your fat intake. Research shows that it’s best to keep fat calories around 25 to 30% of total calories. The vast majority of the fats you eat should be healthy, essential fatty acids and omega 3 with EPA and DHA.";
quoteList[43] = "Cut out refined carbohydrates. High glycemic index foods are a nutritional nightmare, causing bursts of energy followed by bouts of fatigue. They take your emotions on a roller coaster ride to end up at depression and irritability.";
quoteList[44] = "Limit your salt intake. Consuming too much sodium throws your minerals off balance, causes excess water retention and possibly high blood pressure.";
quoteList[45] = "Eliminate negative habits. Give up excess caffeine and other stimulants, reduce your alcohol intake and, if you smoke, quit. You can replace bad habits with healthy new habits.";
quoteList[46] = "Good stress management can improve both health and happiness. Make a concentrated effort to relax, enjoy life and be happy.";

//randomization
	var now = new Date();
	var secs = now.getSeconds();
	var raw_random_number = Math.random(secs);
	var random_number = Math.round(raw_random_number * (quoteList.length));

	if (random_number == quoteList.length){random_number = 0}
	
	
	//set quote
	var quote = quoteList[random_number];