12 Healthy Tips to a Better You.

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Adopting healthy habits in your lifestyle may not always be easy, but we're here to help. That's where these tips come in, to give you inspiration and to provide you with some of the basics for healthy living, including important information about health and wellness, exercise, fitness and nutrition. And we gladly support your efforts to reach your health goals by providing tips that can help you live a healthier lifestyle.

Health and Wellness

Implement a nutritional diet. Healthier eating can provide long-term benefits in helping prevent and fight disease, gaining more energy, and making you look and feel better. Here are a few ways to help you improve your diet. Be sure to talk with your doctor aboout any dietary changes you're considering. Add healthier foods to your diet, like fresh fruit and vegetables; air-popped popcorn; and lean meat, poultry or fish that isn't fried. And drink plenty of water.

Exercise and Fitness

Exercise is so good for you. Exercise yields a wealth of physical, mental and emotional rewards. It can help you lose weight, shape your body, increase your energy level and think more clearly.

Regular exercise, even small amounts, can reshape how you think about your appearance and your own self-worth. And, making positive changes in your lifestyle, such as moving more and and moderating your diet, can help you manage your weight.

Here are some ideas to help you get started:

• Take the stairs at work.
• Bike with your family.
• Try signing up for a new sport or exercise class. The enjoyment of learning will help you stay committed.
• Park the car at the far end of the lot.
• Check out the local gyms.
• Take part in a local soccer group - team sports are a great way to schedule time to be healthy.

Health and Wellness

Your heart health is too important to take any chances with it. When it comes to the health of your heart, it's important to know your risk factors and how to avoid them. Risk factors are traits and lifestyle habits that increase your risk of disease, such as coronary atery disease, which can cause a heart attack or stroke. The more risk factors you have, the greater are your chances of having a heart attack. You can help control, treat or prevent some of the risk factors by:

• Eliminating tobacco use
• Increasing physical activity
• Managing diabetes
• Reducing high blood pressure and cholesterol
• Maintaining a healthy weight for your gender and age

Exercise and Fitness

Start by doing "self-esteem" pull-ups. Accept, admire and appreciate the body you have. Create a healthy body image by focusing on what you like about your body rather than what is wrong with it. You can't nurture your body without loving and accepting it. Accentuate the positive.

Health and Wellness

Know the true benefits of buying organic. Organic is a big buzzword. When you hear "organic," you think you're getting food that's healthier, more nutritious and better tasting. You're certainly paying extra, but what exactly are you getting?

According to the U.S. Food and Drug Administration, not that much. No conclusive evidence shows that organic food is more nutritious than is conventionally grown food. And the United States Department of Agriculuture - even though it certifies organic food - doesn't claim that these products are safer or more nutritious. However, organic fruits and veggies are free of harmful pesticides, preservatives, and waxes that keep non-organic foods from spoiling. Furthermore, organic farming practices are better for the environment.

Exercise and Fitness

Get "back" in shape. When you exercise your core muscles, those muscles in your stomach area that include the rectus abdominis (abs), external and internal obliques (stomach muscles), and the transversus abdominis (muscles between the ribs and the hips), you can reduce your risk of back injury and lower back pain. A properly-performed crunch is one such exercise that can help keep your core strong and your back healthy.

Health and Wellness

Prevent mold. Mold grows on wet or damp surfaces. It is often gray or black, but can also be white, orange, or green. Mold often smells musty and can grow anywhere - on walls, clothes, appliances, under carpets or in attics. When you breathe in mold spores, they get into your lungs and can cause health problems and allergic reactions, such as watery eyes, runny or stuffed up noses, sneezing, itching, wheezing, trouble breathing, headaches, and tiredness. Mold can even trigger asthma attacks. To prevent mold problems, fix plumbing leaks and other water problems as soon as possible. Dry all items completely. Scrub mold off hard surfaces with detergent and water, and dry completely.

Exercise and Fitness

Exercise away your stress. Even though most of us wish it weren't, anger is a part of normal life. There are productive ways to deal with and express anger. Next time you find yourself getting hot under the collar, try stepping away and literally putting some space between you and the irking situation. Exercise is a positive way to do just that. Meditate or take deep breaths, go for a walk, block out a period of time when you'll have no interruptions and practice yoga, find a quiet place that has a comfortable temperature, and just relax and de-stress.

Health and Wellness

Know yor blood pressure. Blood pressure is the force of blood against the walls of the arteries. Blood pressure changes throughout the day. When it stays elevated over time, it's called high blood pressure or hypertension. High blood pressure is dangerous because it makes the heart work too hard, and the force of the blood flow can harm the arteries. If your blood pressure is between 120/80mmHg and 139/89mmHg, then you have prehypertension. This means that you do not have high blood pressure now, but may be at risk to develop it in the future.

Normal	Prehypertension	Hypertension
Systolic (mmHg) less than 120/ Diastolic (mmHg) less than 80	Systolic (mmHg) 120-139/ Diastolic (mmHg) 80-89	Systolic (mmHg) 140 or higher/ Diastolic (mmHg) 90 or higher

Exercise and Fitness

Exercise for better mental health, blood pressue and sleep. Find an activity you love (after checking with your doctor) and make it a point to include it in your life at least three or four times a week. According to the Mayo Clinic, just 30 minutes of exercise (especially aerobic exercise) a day can help strengthen your heart, boost your mood, and promote relaxation.

Health and Wellness

Tips for a safer home. According to the U.S. Environmental Protection Agency, poison control centers in the United States receive a call every 15 seconds about someone being exposed to a poison. Here are some steps you can take to help prevent poisonings in your home.

• If you suspect poisoning, call the poison control center at 1-800-222-1222 immediately.
• Don't take or give medicine in the dark.
• Don't put non-foods in food containers.
• Young children put everything in their mouths. If it's not edible, keep it out of children's reach.
• Know which plants are toxic. Keep them out of reach or don't have them at all.
• Keep poisonous substances locked away in a cabinet, and label that cabinet so that anyone coming into your home (such as a babysitter) will know.
• Never leave open containers unattended.
• Never use the word "candy" in association with medicine around children.

Exercise and Fitness

Stretch your body to help reduce jet lag. One way to reduce jet lag is by incorporating regular exercise, including cardio and resistance training, as well as stretching, into your daily routine. These stretches can help to significantly decrease the discomforts of jet lag.

Neck Rotations- Five times, each direction.
Shoulder Shrugs- 10 repetitions of both forward and backward shrugs.
Shoulder Stretch- Extend your right arm across your chest, pulling it closer to your body with your left arm. Hold this stretch for 15 seconds. Switch arms and hold for 15 seconds.
Arm Rotations- One direction for 10 counts, then in the other direction 10 times.
Lower Back Stretch- While standing, place the palms of your hands on your lower back. Tuck your chin into your chest and slowly arch your back while exhaling. Repeat this 5 times.

Health and Wellness

Retooling what's in your lunch can boost your energy in the afternoon. To avoid an afternoon slump, focus your lunch around whole grains, vegetables and/or fruit. Include some healthy protein, such as lean meat, poultry or seafood, low-fat dairy, or a full serving of beans or nuts or yogurt.

Exercise and Fitness

Sports safety and exercise safely. Warm up for at least 15 to 20 minutes. Include slow, gradual stretching to help lengthen your muscles and increase your blood flow and muscle temperature.

• Helmets are one of the most effective ways to protect your head in many sports. Wear the right helmet for the right sport, one that fits well and is not damaged. When selecting a helmet, look for a CPSC (Consumer Product Safety Commission) sticker. Be sure to wear the helmet according to the manufacturer's directions.
• Wear the protective gear that is approved for the sport.
• Don't try to "play through" an injury the way professional athletes often do. More likely than not, you'll only make matters worse. Take care of the injury, and if serious, consult your doctor.

Health and Wellness

Immunizations are important. Although you can't protect yourself or your children from every illness, you can take steps to help avoid some potentially serious diseases. Check with your doctor or health care professional to see what you can do to help protect against serious diseases with appropriate immunizations.

Take the steps now to immunize yourself and your children from preventable diseases.

Exercise and Fitness

How to shop for running shoes. The next time you are shopping for running or exercise shoes, remember these suggestions:

• Shop late in the afternoon or after exercising - your feet will be expanded by then.
• Expect to pay $50 to $100 for a good pair of joggers. The expense is worth it: what you're paying for is reduced risk of injury, better performance, and longer shoe life.
• Wear your running socks when you try on shoes.
• Get BOTH feet measured in the shop.
• Your shoes should be snug but NOT TIGHT.
• There should be room in the front, so your toes aren't squished.
• There should be no irritating seams or bits that press the foot too tightly.

Health and Wellness

Chocolate for health and pleasure. Eaten in moderation, chocolate may be good for our health. Chocolate (especially dark chocolate) contains flavonoids, the same substances found in red wine and green tea. Flavonoids are thought to possibly help protect against heart disease.

Having a piece of chocolate at the end of a meal may also be a good strategy for weight control. It's satisfying and signifies the end of the meal.

Exercise and Fitness

Take 10,000 steps toward better health. Walking is a cheap and easy way to help build up your health. Start by walking as little as 20 to 30 minutes a day, until you reach 10,000 steps (about 5 miles) on most days of the week. This can help reduce your chances of developing chronic diseases, such as heart disease, diabetes, high blood pressure, high cholesterol and osteoporosis. Regular walking may also help trim your waistline and raise your spirits by promoting relaxation and well-being.

Don't forget to choose appropriate shoes, get a pedometer and stay hydrated.

Health and Wellness

Consider eating certain fish and other foods that help lower cholesterol. Your blood cholesterol level is affected not only by what you eat, but also by how quickly your body makes LDL ("bad") cholesterol and disposes of it. In fact, your body makes al the cholesterol it needs, and it is not necessary to take in any additional cholesterol from the foods you eat.

Many factors can help determine whether your LDL-cholesterol level is high or low. The following factors are some of the most important

• Heredity
• Physical activity/exercise
• Diet
• Age and sex
• Weight
• Alcohol use
• Stress

Be sure to talk with your doctor to determine your cholesterol level and potential health risks.

Exercise and Fitness

Are you cheating on the treadmill? If you're using a treadmill, an eliptical trainer, or a stair climbing machine, and you're holding onto the handrails, you may be cheating yourself out of a better workout - and proper form. Holding onto the handrails doesn't allow you to move naturally with arm motion, or to achieve a good stride. It also won't allow you to achieve good walking posture. When you're ready, try to let go of the handrails. Even if you have to work out at a slower speed, you'll get more from your workouts.

Health and Wellness

Stop smoking. The average economic cost of smoking is estimated to be approximately $3,391 per smoker per year (as reported by the American Cancer Society). Doesn't it make sense to invest a modest sum now to save thousands of dollars in the future? Money spent to stop smoking is an investment - and one of the best you will ever make.

Exercise and Fitness

The truth about spot reduction. Many of us have at least one "trouble" area of our body - an area that may seem flabbier or more prone to weight gain. And valiantly, we fight those areas with targeted exercises like leg lifts and crunches - often to little or no avail.

The bad news is that spot reduction just doesn't work. You can't target fat in just one specific area.

The good news is that your exercise isn't totally in vain. Certain exercises can help you gain more muscle, which does help you burn more fat. But the fat you lose comes from all over your body. Keep up the good work, and keep working on your overall fitness, exercise and nutrition goals.

Health and Wellness

Take care of your heart. It could pay off in good health for many years to come. These lifestyle tips can help your heart stay strong and healthy.

• Visit your doctor.
• Fuel up with good food.
• Learn to manage stress and anger.
• Kick the smoking habit.
• Keep your body moving.

Exercise and Fitness

Exercise for a healthy heart - but what to do when you hit the plateau? Sometimes, when you're working out to achieve a goal like losing inches, adding muscle, or improving a specific skill, you may notice that your routine is not working so well. You've achieved what's known as a plateau.

To overcome the plateau, you need to shake up your workouts. Here are a few simple tricks for energy-boosting plateau busters:

1. Vary the frequency of your workouts (add or subtract a day).
2. Change the intensity.
3. Change the duration.
4. Try an all-new type of activity.

Bonus tip: Keep a workout journal. Write down what you're doing, for how long (be honest) and the results (e.g., weight loss or gain). At the end of six weeks, measure your results and make changes to your routine if you need to.

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