The new year motivates you to make healthy changes. You may feel ambitious now, but to help your resolutions stick past February, start with small changes that you can incorporate into your everyday life.

You want to: Lose weight  

Try this: Set your alarm

You've heard too much or too little sleep might lead to extra pounds; now, new research out of Brigham Young University suggests sleep consistency may also influence body weight. Scientists tracked 300 women for a week and found those who woke up at the same time each morning had lower body fat than those with inconsistent sleep patterns. The study was small and needs more research, but experts do know that maintaining a regular sleep-wake schedule seven days a week is necessary to help you sleep more soundly and wake up alert. Another tip: Have protein for breakfast. A study presented at a scientific meeting for the Obesity Society showed that women who ate a breakfast based on sausage and eggs curbed hunger throughout the morning. More lean protein choices: a slice of Canadian bacon or cheese, a container of low-fat yogurt, or peanut butter on whole-grain toast.

You want to: Get fit

Try this: Short bursts of intense activity

Known more formally as high-intensity interval training (or HIIT), this exercise technique alternates brief speed and recovery intervals, can get results in not a lot of time, and is predicted to be the top fitness trend of 2014, according to a survey by the American College of Sports Medicine survey. Practice this high-intensity training method periodically, maybe one to two times a week max for up to six weeks at a time. And keep in mind it may not be safe for everyone; talk to your doctor before incorporating it into your exercise plan.

You want to: Eat healthier

Try this: Cut artificial trans fats

They're found in many fried and baked foods made with partially hydrogenated oils, and they can raise bad cholesterol levels, increase your risk of heart disease and stroke, and are associated with an increased chance of developing type 2 diabetes. Under current regulations, however, companies can claim their product has 0 grams of trans fat if it contains less than 0.5 grams per serving. So in the meantime, in addition to checking the nutrition label for trans fat, read the ingredients list: if it contains partially hydrogenated oil, there may be small amounts of trans fat present.

You want to: Reduce stress

Try this: Hug a loved one

That simple act can ease fear and anxiety, lower blood pressure and even boost memory, according research from the Medical University of Vienna. Experts believe the "love hormone" oxytocin gets a boost when you embrace family or friends.

                                                        - The Doctors, USA Weekend 

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Winter Birding Takes Off. . . .

Angry Birds isn't the only exploding pastime with feathers. An estimated 85million of us enjoy observing, photographing or feeding wild birds during the year. But wintertime proves prime time for exercising "citizen science," the ultimate in crowdsourcing. Using your peepers and the right app, you can join 300,000 others pushing citizen science to new heights.

eBird.org, a website launched in 2002 by the National Audubon Society and the Cornell Lab of Ornithology, has revolutionized fieldwork with its BirdsEye tracking app. Members worldwide submit data on bird sightings to create a real-time glimpse of migration and location.

The annual Great Backyard Bird Count, a snapshot of bird activity held this year Feb. 14-17, set a record in 2013 of 100,000 common-bird checklists.

Chirpy smartphones, nearly as ubiquitous and mobile as birds, put encyclopedic guides in your palm and connect fellow peeps (try #birding or #birdwatch on Twitter). Monitor rare-bird alerts or bird cams (Cornell Lab's portal at cams.allaboutbirds.org). Share your bird photos or enter contests like the one at hbwcontest.com.

Glass Birds for Google Glass from Mitch Waite, creator of the field guide app iBird Pro, is set to be released this month ($30 for iPhone; $10 for Android). Imagine: You spy a bird in a tree. Tell Glass: "Identify bird." The app knows your location and eliminates possibilities based on range and habitat, then narrows attributes by shape, size, color, etc.

Project FeederWatch. App-happy actress Lili Taylor, 46, for three years has fed data to Cornell's project (running Nov. 9 to April 4), counting bird visitors to her "little patch" in Brooklyn. She says the iPhone kicked a longtime passion into high gear: "I realized there was a way to communicate with other birders ... that there's a tribe out there."

                                                                - Terry Byrne, USA TODAY

Here's why sunbathing feels so good: It may lower your blood pressure, British researchers reported Friday. 

Just 20 minutes of ultraviolet A (UVA) sunlight lowered blood pressure by a small but significant amount in 24 volunteers, they report in the Journal of Investigative Dermatology. Further checks suggest the sun does this by increasing levels of nitric oxide, a chemical linked to blood flow.

The effects are so strong they may help explain why people who live in the darker north, like the Scots, have higher rates of death from heart disease, Richard Weller of the University of Edinburgh and Martin Feelisch of the University of Southampton say.

"We are concerned that well-meaning advice to reduce the comparatively low numbers of deaths from skin cancer may inadvertently increase the risk of death from far higher prevalent cardiovascular disease and stroke, and goes against epidemiological data showing that sunlight exposure reduces all cause and cardiovascular mortality," they concluded.

Their volunteers got the equivalent of 30 minutes of natural sunlight at noon on a sunny day in Southern Europe. They protected their volunteers from the warming effects, just in case that was the cause. It lowered blood pressure by about five points, and the effects lasted half an hour.

In other words, a little sunshine really may warm your heart.

                                                             - Maggie Fox, NBC News

What better way to start off 2014 than with extra cash in your pocket? Along with post-holiday decoration discounts and deals on HDTV's, here's what you can save on this month:

Exercising. Health club memberships go on sale in January and February to take advantage of all those well-meaning resolutions. So too can you find sales on workout DVDs and home gym equipment. Take advantage of low fees at clubs and deferred payment options on equipment. (Just be sure you use it, or it's no deal at all!)

Sweaters. Department stores need to make room for the new season's merchandise. Bulky items, like sweaters and coats, take up valuable floor space, so they get an extra push to sell. Look for markdowns of 50% or more. Often, you can find coupons for additional discounts.

Bargains on bubbly. Post-New Year's Eve, many liquor stores are left with an over-supply of champagne and sparkling wine. Many will have sales in January and February to try to maximize profits on these festive beverages. Buy now, save it for Valentine's Day!

And finally ... in case you have any cash left over to spend after the holidays, experts say this is the month to negotiate for great deals on grown-up toys, including sailboats and motorcycles. Come spring, foot traffic picks up as the weather gets nicer; stop in a store now and you'll find salespeople eager to strike a deal.

Acid Reflux or GERD?
Serious Heartburn May Require Meds. . . . . .

Yoga Moves In The Office?
Gentle Stretches At Your Desk. . .

"American Hustle"                    

The chefs at the CIA can keep you eating better in 2014 with something they like to call the "dessert flip." This parfait is a delicious example. By focusing on fresh seasonal fruits and using only a small amount of the topping, you get all the flavor and crunch-and still feel good about keeping your healthier eating resolution.

With a little thought, you can "flip" many of your own favorite dessert recipes to make them healthier. Use seasonal fruit when you can and only small amounts of other sweets.

Click to learn more about The Culinary Institute of America, the world's premier culinary college.

WINTER CITRUS FRUIT PARFAIT WITH WHIPPED CREAM

This is a plan-ahead dessert; allow two days to prepare so the gelatin can set.

2 cups water

¾ cup lemon juice

1/2 cup sugar

1 teaspoon vanilla extract

1 cup packed chopped fresh mint leaves (optional)

1 pink grapefruit

2 oranges

2 blood oranges, if available; otherwise, use 2 more oranges

¼ ounce (1 envelope) powdered gelatin

For the whipped cream:

1 cup heavy cream

In a medium saucepan, combine 1 cup water, lemon juice, sugar, vanilla, and mint leaves (if using), and bring to a boil. Turn off the heat and let steep for 30 minutes.

While the mint mixture is steeping, supreme your citrus fruits: peel the fruit and cut individual segments from the citrus by slicing along both sides of the membrane that separates the segments. Cut the grapefruit supremes in half (see the video, above) . Evenly divide the citrus segments across six glasses of your choice.

Place the remaining one cup of water into a small bowl and sprinkle the gelatin over the water. Allow to sit for 15 minutes.

Strain the mint mixture into a 4-cup container with a spout for pouring. Using a double boiler, melt the bloomed gelatin over a pot of hot water. Add the melted gelatin to the strained mint liquid.

Top the citrus segments with the gelatin liquid, filling each one about 1/3 of the way up the glass. Chill overnight to set.

To make the whipped cream: For best results, be sure cream is very cold. Start whipping at medium speed and keep whipping until the cream just starts to thicken. At this point, increase the speed to high and keep whipping until it increases in volume by half, to soft peak, about 2 minutes.

Using a spoon, drop the whipped cream on the top of each parfait. Top with toasted almonds and serve.

TOASTED ALMONDS

Makes 1/2 cup

½ cup sliced almonds

Preheat oven to 350 degrees F.

Arrange the sliced almonds in a single layer on a parchment-paper-lined sheet pan. Place in the oven and bake until the nuts are toasted, approximately 10 minutes.

PER SERVING (one parfait glass): 356 CALORIES,

5 g PROTEIN, 43 g CARBOHYDRATES, 5 g FIBER,

22 g TOTAL FAT (10 g saturated fat), 5 mg SODIUM,

53 mg CHOLESTEROL