and here with us, malen burn strom and jaclyn emerick. >> we're not going to be sweating, but we're going to do a little work out and eating right? >> being mindful and paying a little attention. you don't have to do much to have a big payoff. >> let's pretend, madeline, that we are here in the kitchen. what should we be eating? >> we know the salad dressing gives you a lot of calories. take the fork, dip it into this, >> oh, okay. >> because you see how tiny that was? >> if you did this once a day, you'll lose a pound in a month, just by doing that. and you get flavor in every bite. real salad dressing, nothing fake. >> let's pretetd like we're eating dry salad. and we want to do some exercises while we're in the kitchen. >> we've got cans around. you grab two cans. >> i like your can. >> so you can curl, biceps and rotate the hands, that's shoulders and come back for the triceps. >> this is what we need. >> i do that every day with 10-pound weights. ones would be great! >> what other thing should we eat? >> you know that old joke, if you see food, you eat it. what you want to keep on yo