Cooking your own meals is healthy and economical, but making that trip to the supermarket without a plan can lead to high-calorie habits. Make sure you don't make these mistakes on your next grocery store run.

Starting in the middle: You should focus on shopping the perimeter of your grocery store, since you can fill your cart with fresh produce, whole grain staples, and protein-rich dairy without being distracted by frozen treats and processed foods. if you're looking to grab a treat or two, make your way to the middle after you've stocked up on your healthy items.

Going hungry: A recent study confirmed what everyone who's ever shopped hungry already knows — you grab more unhealthy and higher calorie foods (think junk food) when you're ravenous. If it's been awhile since you've eaten and it's time to go to the store, grab a healthy snack before you go like yoghurt, a piece of fruit, or a protein bar to sate your hunger until your shopping trip is done.

Going without a list: Winging it can work for impromptu farmers market trips, but going for your weekly supermarket trip without a list can lead to an unbalanced nutrition plan throughout the week. Take time to plan your ingredient list so you know what to buy so you don't stray from your healthy recipes and move to pre-packaged dinners.

Skipping all prepared foods: You may think that healthy supermarket buys are only found in produce bags, but some days you just don't want to spend the time on washing, dicing, and slicing your way to a healthy snack. Healthy prepared foods save you time, and if you're unlikely to eat something, like carrots or salad, unless it's washed and ready for you, opting for a few prepared foods can help you stay on track. Read more about the healthy prepared foods worth paying for here.

Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn. 

1. Exercise: That dawn workout doesn't just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other times of the day. Studies have shown that people who exercised in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.
2. Add intensity: Good news for the time-strapped: a recent study found that a simple intense two and a half minute burst of exercise can lead to an increased afterburn all day — up to 200 calories worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast.

Three more ideas after the break!

Cooking your own meals is healthy and economical, but making that trip to the supermarket without a plan can lead to high-calorie habits. Make sure you don't make these mistakes on your next grocery store run.

Starting in the middle: You should focus on shopping the perimeter of your grocery store, since you can fill your cart with fresh produce, whole grain staples, and protein-rich dairy without being distracted by frozen treats and processed foods. if you're looking to grab a treat or two, make your way to the middle after you've stocked up on your healthy items.

Going hungry: A recent study confirmed what everyone who's ever shopped hungry already knows — you grab more unhealthy and higher calorie foods (think junk food) when you're ravenous. If it's been awhile since you've eaten and it's time to go to the store, grab a healthy snack before you go like yogurt, a piece of fruit, or a protein bar to sate your hunger until your shopping trip is done.

Going without a list: Winging it can work for impromptu farmers market trips, but going for your weekly supermarket trip without a list can lead to an unbalanced nutrition plan throughout the week. Take time to plan your ingredient list so you know what to buy so you don't stray from your healthy recipes and move to prepackaged dinners.

Skipping all prepared foods: You may think that healthy supermarket buys are only found in produce bags, but some days you just don't want to spend the time on washing, dicing, and slicing your way to a healthy snack. Healthy prepared foods save you time, and if you're unlikely to eat something, like carrots or salad, unless it's washed and ready for you, opting for a few prepared foods can help you stay on track. Read more about the healthy prepared foods worth paying for here.

Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn.

1. Exercise: That dawn workout doesn't just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other times of the day. Studies have shown that people who exercised in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.
2. Add intensity: Good news for the time-strapped: a recent study found that a simple intense 2.5-minute burst of exercise can lead to an increased afterburn all day — up to 200 calories worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast.

Three more ideas after the break!

You can be excused if your excitement to finally run in good weather has been dampened by a stretch of runny noses, itchy eyes, and nonstop sneezing. Allergy discomfort can be enough to prevent anyone from wanting to skip their daily workout, so keep sneezing and sniffling at a minimum with these tips for dealing with allergies while on your outdoor runs.

Check the counts: Some days are just made for the treadmill, especially if high pollen counts would mean you'd be suffering through your entire outdoor run. Make a habit of checking pollen and mold counts every day, and ditch your outdoor exercise when counts are the highest. Try Pollen.com for forecasts in your area. If you're not quite sure what triggers your allergies, then go to the doctor for an allergy skin test that will help you figure out what to watch out for.

Pick your time: Pollen counts are usually the highest in the mornings, so if you are feeling sneezy and stuffed up after every morning run, then try to move your running time to later in the day. Going in the evening may be your best option.

Change out of your clothes: Exercise clothes can carry allergens, so make sure you change — and shower — as soon as you get home to limit your exposure.

Prevent discomfort: If you know you're going to be running in high-allergen situations, then take a few preventative steps to make your workout a success. Wear sunglasses to protect your eyes from pollen, and take your allergy medication — as long as it's nondrowsy and nondrying. Medication and inhalers that open up your air passageways can actually make your symptoms worse, so plan to take these at least an hour before your run.

Yesterday, Angelina Jolie announced in a New York Times op-ed piece that she underwent a double mastectomy and reconstructive surgery as a preventative measure. Because she inherited a certain "faulty" gene, her risk of breast or ovarian cancer — which her mother died from — was very high.

Mutations in these genes, called BRCA1 and BRCA2, are the most common cause of hereditary breast cancer, which tend to strike younger women. Angelina's risk, which she said was over 80 percent, is typical in many who carry one of these gene mutations. BRCA1 and BRCA2 mutations are also associated with a high risk of ovarian cancer.

Angelina's difficult decision is one many people who have a high hereditary risk of breast cancer make, since opting for preventative surgery can reduce your risk to much lower levels; post-mastectomy, Angelina says that her breast cancer risk is now under five percent. Last year, for example, Miss America contestant Allyn Rose spoke about her decision to undergo a preventative double mastectomy after the pageant because of her high hereditary risk. In 2008, actress Christina Applegate opted for a double mastectomy, after being diagnosed with cancer in one breast, since testing found that she carried the BRCA1 mutation.

The only way to know if you carry these gene mutations is to get a specific blood test. There are certain patterns that make it more likely that you have these mutations, such as two first-degree relatives (like your mum, daughter, or sister) having breast cancer before age 50, a combination of first- and second-degree relatives (such as a grandmother or aunt) being diagnosed with either breast or ovarian cancer, a first-degree relative diagnosed with cancer in both breasts, or a male relative who was diagnosed with breast cancer. The patterns for those of Ashkenazi Jewish descent, who have a higher risk of inheriting BRCA1 or BRCA2 gene mutations, are different; get the risk pattern lists for everyone here. If an immediate family member is diagnosed with breast or ovarian cancer, they are often tested to see if they carry the gene; if they do, you can also undergo testing to see if you also have the mutation. Making the decision to see if you've inherited this gene mutation, and what to do about it, can be difficult; the National Cancer Institute suggests genetic counseling before and after your blood test to help you make the right decision for you and your family.

While you can't change your genetic risk for getting breast cancer, there are some lifestyle changes that can reduce your risk; read our list of 10 things you can do to help prevent breast cancer here.

Today, Angelina Jolie announced in a New York Times op-ed piece that she underwent a double mastectomy and reconstructive surgery as a preventative measure. Because she inherited a certain "faulty" gene, her risk of breast or ovarian cancer — which her mother died from — was very high.

Mutations in these genes, called BRCA1 and BRCA2, are the most common cause of hereditary breast cancer, which tend to strike younger women. Angelina's risk, which she said was over 80 percent, is typical in many who carry one of these gene mutations. BRCA1 and BRCA2 mutations are also associated with a high risk of ovarian cancer.

Angelina's difficult decision is one many people who have a high hereditary risk of breast cancer make, since opting for preventative surgery can reduce your risk to much lower levels; post-mastectomy, Angelina says that her breast cancer risk is now under five percent. Last year, for example, Miss America contestant Allyn Rose spoke about her decision to undergo a preventative double mastectomy after the pageant because of her high hereditary risk. In 2008, actress Christina Applegate opted for a double mastectomy, after being diagnosed with cancer in one breast, since testing found that she carried the BRCA1 mutation.

The only way to know if you carry these gene mutations is to get a specific blood test. There are certain patterns that make it more likely that you have these mutations, such as two first-degree relatives (like your mom, daughter, or sister) having breast cancer before age 50, a combination of first- and second-degree relatives (such as a grandmother or aunt) being diagnosed with either breast or ovarian cancer, a first-degree relative diagnosed with cancer in both breasts, or a male relative who was diagnosed with breast cancer. The patterns for those of Ashkenazi Jewish descent, who have a higher risk of inheriting BRCA1 or BRCA2 gene mutations, are different; get the risk pattern lists for everyone here. If an immediate family member is diagnosed with breast or ovarian cancer, they are often tested to see if they carry the gene; if they do, you can also undergo testing to see if you also have the mutation. Making the decision to see if you've inherited this gene mutation, and what to do about it, can be difficult; the National Cancer Institute suggests genetic counseling before and after your blood test to help you make the right decision for you and your family.

While you can't change your genetic risk for getting breast cancer, there are some lifestyle changes that can reduce your risk; read our list of 10 things you can do to help prevent breast cancer here.

If you've decided to run in the Sydney Morning Herald Half Marathon this Sunday (May 19), you would know that deciding whether to run a marathon can be a journey in itself, but it's when you actually sign up for a race that the real planning starts. And while your training plan should be at the front of your mind, don't forget that what you eat during those months is equally as important, says running coach and nutritionist Matt Fitzgerald. While you may think that you can eat anything you want since you are burning so many calories during training, not paying attention to diet can cause you to feel more sluggish, have cramps, or show up at the start line above your ideal racing weight, Matt warns.

Matt's book The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond the Wall ($25.95) as well as his training and nutrition plans he developed with PEAR Sports are meant for runners who are trying to improve their race times or to just avoid hitting the wall during the race. We spoke to Matt to get his top nutrition rules to follow when training for a marathon in order to stay energised throughout the entire 24.1 kilometres; here are a few of his important tips below.

Think carbs: Since they feed our muscles, you'll need to be thinking about carbs as soon as you sign up for that long-distance race. "The more you exercise the more carbs you burn and the more carbs you need. There's mountains of research that show if you have a high-carb diet that goes along with an intensive exercise program you're able to absorb that training better." Plan your carb intake carefully, but don't rely on junk food; your ramped-up running routine is not an excuse to have pizza delivery on speed dial. You should be getting carb intake from "high-quality" whole foods like fruits and vegetables, he recommends, in order to stay energized and avoid weight gain while you train.

Know what doesn't work: Everyone is different when it comes to pre-running foods, so what works for one person may be the worst food another runner could eat. "I can eat a turkey dinner and then go on a run and I'm fine, but there are some people who have to be super careful and they have to figure out for themselves what works and what doesn't," Matt says. His general rule for his clients is to not eat anything three to four hours before a long run, if possible, until they figure out what snacks work for them.

Keep reading for more tips on your diet when training for a marathon.

Enthusiasm will get you far when starting a new workout routine, but you can't stop there. When it comes to strength training, start by simply learning the basics.

Perfecting the basic moves — think sit-ups, push-ups, squats, and planks — helps you build on your strength-training routine safely and effectively, especially since once you've learned how to do a basic move, you can add variations to make it more challenging. Not taking the time to learn a move correctly before you advance can lead to overuse or straining injuries as you continue your workout routine.

If you're new to strength training or it's been awhile since anyone has helped you correct your form, sign up for a circuit class at your gym and ask the instructor questions afterward, or buy a single personal-training session for a refresher. Our basic strength-training exercises primer will also have you lunging, planking, and squatting with the best of them.

The months of endless running have come and gone, and now you're counting down the days until the Sydney Morning Herald Half Marathon this Sunday (May 19). How much tapering you should be doing the week before your big day depends on which marathon training plan you're following, but the distance isn't the only thing you've got to think about. Make sure you're ready for your 21.1 km race by remembering these 10 tips.

1. Write down your goals: You've spent months training, but even if you think that you have everything down, visualising will help you remember when you're counting down the kilometres. Jot down your goals for the marathon — whether it's to run each kilometre at a certain pace, to run the second half faster than the first, or simply to have fun — so you can have them in the forefront of your mind while you are running.
2. Think of a quote: While I've been training, I've loved hearing which quotes have motivated people to the finish line while they run marathons, and I know that I'll have a few in mind to help motivate me during those last miles. One of my favourites was shared by an 85-year-old veteran marathoner at last year's Reggae Marathon: "Run until it gets too hard; walk until it gets too easy." Check out our motivational-quotes posters for help choosing one that will push you along if you're struggling during your race.
3. Do an outfit check: You know not to buy a whole new outfit for marathon day, so make sure that the gear you've planned on running in is clean and damage-free. Lay out your entire outfit, from hat to socks and shoes, a day or two before the marathon so you can ensure that you're not rushing around last minute the morning of. If you're using anything extra like a knee brace, make sure you check for those as well.
4. Stock up on snacks: Now that you know what you'll be eating for breakfast on race day, it's important not to deviate and surprise your stomach with anything new. Make sure your kitchen has what you need, whether it's porridge or bananas on toast. Likewise for your favourite energy gel brand: give yourself ample time to make a trip to the store to find exactly what you need before marathon day.
5. Know how to get to the start line: If you're driving, map out the directions so you know how to get there, and make sure to factor in parking time. If you're taking public transportation, make sure you check to see if there are any race-day interruptions to the service so you can factor that into your plans.

Read on for five more last-minute marathon tips.

Mother's Day is a time to celebrate and appreciate your mom, and what better way than to reflect on all the good advice she's given you over the years? That's especially true when it comes to healthy living advice. Many times, it's our moms who we turn to when it comes to diet and exercise, whether that means following in your mom's sports-playing footsteps, or heeding her advice about eating all your vegetables.

My mom always encouraged me to be active, whether it was disappearing for hours with my friends on our bikes or joining the track team at school. She also always made sure I had healthy meals to eat, all while whipping up the best chocolate chip cookies and cakes for later. I loved the balance she taught me about food — that it should be kept healthy, in general, but in the end should be enjoyed.

What healthy living advice did you learn from your mom? Celebrate your mom by telling us in the comments below (or tell us how you are teaching your kids to be healthy)!