Do you think you need to pay for expensive books or even the advice of a professional to get good advice on a healthy lifestyle? Then think again. There are literally thousands of online tools and websites that can help you lead a healthy lifestyle. Best of all, they're free! It doesn't matter if you're looking for basic tips or information on a specific diet plan. There are tools and information for every lifestyle. This week, let's look at a few of my favorite sites.

If you'd like to try the Weight Watchers diet, but don't have the money to invest in their program, you're in luck. Dotti's Weight Loss Zone, not only offers great advice, but you'll also find the Points value for thousands of different foods, including restaurant items. This site is a must for Weight Watcher wannabes and those members looking for a bit more advice.

For those looking for an easy way to track nutrition and personal fitness, Calorie Connect is a wonderful site. When you sign up, you'll be asked to answer a few questions about yourself, such as weight and height. You will then be given recommended daily nutritional and exercise guidelines. Thanks to the online journal, you'll be able to quickly add the foods you've eaten and exercise you've done each day. Staying healthy doesn't get any easier than this.

One more site I use on a daily basis is The Daily Plate. This site allows you to quickly look up the nutritional value of thousands of different foods. Whether you want to know how many calories your favorite ice cream has or how much fiber is in certain fruits, you can quickly find the information. The site even makes suggestions for healthier alternatives.

You don't have to empty your wallet just to get healthy advice. In all honesty, there is simply no reason to spend money on those expensive books that quickly go out of date. If you're looking for convenience, which you can take on the go, there are even free websites that offer mobile access.

When sinful treats and fast food lunches fill up your days at the office, it's hard to stick with a healthy diet. Just make sure you steer clear of these seven deadly diet sins to keep your healthy motives on track.

When you're bombarded with sinful treats from well-meaning coworkers or heading off on yet another fast food lunch for a mid-day refueling session, sticking with a healthy diet at the office may seem impossible.

Eating out regularly and snacking on sugary foods throughout the day is the fast track to weight gain, and day-to-day stresses can make it even harder to stick with a diet plan. When you're stuck behind a desk all day, one of the keys to staying fit is to steer clear of the deadliest diet sins - the fat traps at the office holding you back from getting in shape. Here are just seven deadly diet sins to avoid at the office:

1. Morning Donuts. Those Monday morning meetings can quickly turn into a diet catastrophe with the donut plate, that innocent-looking platter of sugar and fat-laden treats to accompany your coffee.

2. Birthday Treats. Coworkers' birthdays are the easiest way to fall off your diet course, but all those baked goodies can easily add up to extra pounds around the waistline.

3. Vending Machine Snackfest. When stress levels run amock, it's easy to head off to the vending machine for a quick snack. Unless you're craving granola bars or a bag of pretzels, you'll be vulnerable to potato chips, cream-filled cakes and candy bars that can do more harm than good.

4. Soda Pick-Me-Ups. Loading up on sugar and caffeine might help you get through the day, but they won't be helping your fitness aspirations. Sugary soda will also take you on a sugar high-low ride, leaving you even more vulnerable to overeating when you crash.

5. Mid-afternoon Chocolate Attacks. When a negative mood and low energy levels unite, you may be at risk for a chocolate fix. The mid-afternoon slump is the window of opportunity for the devil's food indulgences, so eat a healthy lunch to combat cravings for good.

6. Candy Jar Social Hour. When coworkers serve up candy and sugary treats at their desk, make sure to say 'thanks, but no thanks' to avoid a diet catastrophe.

7. The Office Bake-Off. While it's hard to resist your colleague's homemade chocolate brownies, 'just saying no' can help you say 'yes' to a healthier body in a few short weeks.

If the daily agenda is full of meetings, appointments and an ever-growing to-do list, there's usually little time to squeeze in a fitness routine. Being stuck at a desk all day can make you a super-productive employee, but isn't exactly helping you stay in shape. When those extra pounds start creeping around your midsection, it's time to take charge and help that six-pack make its debut!

Here are some healthy - and effective - ways to start trimming down, toning up, and working on that perfect figure while making your living

1. Think baby steps-Adding small increments of exercise throughout the day is a great way to keep that metabolism running high gear. Skip the elevator and speed-climb up the stairs for a quick lower body workout, make a few rounds around the parking lot during your lunch break, and run errands during a break without the car. Short bursts of activity can give you that much needed energy boost during an afternoon slump, and these can quickly add up to a full-fledged 'workout.'

2. Bring a lunch-Eating out can wreak havoc on your healthy eating plans, and even the most diet-friendly platter may be laden with extra calories, processed foods and salt. Pack a lunch each day so you can stock up on fresh fruit and veggies, lean meats and whole grains for your afternoon meal.

3. Do some chair exercises-Sneak some light dumbbells into your office drawer so you can squeeze in some bicep curls while talking on the phone, or do some abdominal crunches while sitting in your chair. Making sure you're working with good posture also helps; keep shoulders back, feet flat on the floor and breathe deeply to burn a few extra calories throughout the day.

4. Make up your own office circuit training routine. Got a minute? Do a few push-ups against your wall or with your desk to give your biceps and abdominals a workout (close the door if you have to). Calf raises, leg stretches and even a yoga pose or two can help you get centered and provide a boost of energy -sans the coffee.

5. Load up on water- When you're not drinking at least 8 - 12 glasses of water per day, dehydration can leave you feeling tired, lethargic and shift your metabolism into low gear. Keep a water bottle on your desk and fill it up throughout the day to meet your daily requirement. Water can also flush away toxins, making it easier to lose weight and stay in great shape.

6. Organize a fitness group-Staying motivated to workout during your lunch break, or after work, may be easier with some group support. Get together with some fitness-focused coworkers so you can all take a step towards your fitness goals.

Staying fit in the workplace can be a challenge, but adding activities and exercises into your daily calendar can help you achieve your fitness goals with ease. Get started on your workplace shape-up with any of these six strategies and work your way to wellness in no time!