i always have a bag of mixed nuts unsalted or low salt getting back to the sodium, but it can replaced proteins. this is a snack i always talk about on "the doctors" as my go-to. snoo this is a lot of plays. i actually travel with those too. i have packs of almonded. you can buy individual serving ones, but can you count out your own, right? >> i always tell people if you are looking to save money, if you buy nuts in bulk, really inexpensive given how much you can buy that big container. i make my own. >> we hear so much about what you have to eat, but you also have to move, of course, and this is a little something that you have an acronym for called n.e.a.t., which involves more than just gym time when it comes to moving. what is that? >> this is n.e.a.t., it really is. it's nonexercise activity thoermogenesis. you don't have to go to the gym to be fit. you just need to get on your feet more. we have what we call sitting disease in this country where we do. we just at our jobs, we're always sitting, we're watching tv, sitting. simple things. when you are at the mall, go ahead and ta