Better Yourself in the New Year

(Family Features) A new year is the perfect opportunity to take a fresh look at your life and re-evaluate what you’d like to accomplish – both physically and mentally – during the coming year.

From committing to healthier habits like eating better, drinking more water and sticking to a workout routine to discovering new ways to be your best self and giving up a bad habit or two, some simple tips and products can help you take action toward boosting your overall well-being and reaching your resolutions.

To find more tips and tricks for improving your life this year, visit eLivingToday.com.

Healthy Hydration

When considering a New Year’s resolution to drink more water, a commitment to drinking cleaner, healthier and great-tasting water is essential. Consider using the easy-to-install PUR Advanced Faucet Filtration System to fill up a reusable water bottle, make smoothies, wash fruits and vegetables and more. It’s certified to reduce more than 70 contaminants, including 99 percent of lead – more than any other brand, according to NSF. Learn more at PUR.com.

Be Your Best Self

If you feel as though you aren’t truly who you want to be, or if you dream of a better life, now is the time to turn your dream into reality with “Best Self” by Mike Bayer. Chock-full of revealing quizzes and provocative questionnaires, the book can empower you to embrace your authenticity, acknowledge what is holding you back and help you break through to live a passionate life to the fullest. Find more information at CoachMikeBayer.com/Book.

Sized for a Snack

Put a plant-positive twist on new year’s resolutions by snacking on nutritious foods like Kale and Quinoa Bites from Yves Veggie Cuisine. Ideal for sharing with friends and family or as a quick snack, just pop in the oven for 10 minutes to enjoy a crispy, tasty bite that’s gluten-free, low in fat and a good source of fiber. With two superfoods joining forces, the bite-sized treat can help keep appetites at bay without sacrificing flavor. Find additional healthy snacking ideas at yvesveggie.com .

Sip a Protein-Packed Shake

One of the difficulties in healthy eating is getting great-tasting lean protein. For an easier nutritional choice, consider Premier Protein’s 11-ounce shakes, packed with lean protein ideal for breakfast on-the-go, an afternoon snack or a post-workout boost. They contain 30 grams of protein, 160 calories and 1 gram of sugar. Available in earth-first packaging, the shakes feature a resealable plant-based cap derived from sugarcane. Visit premierprotein.com for more information.

Fiber-Filled Flavor

For a protein- and fiber-rich snack low in sugar, Atkins Protein Wafer Crisps provide a light and crispy texture for a surprisingly filling treat. Whether it’s for a grab-and-go snack or afternoon pick-me-up, the wafer crisps boast 10-11 grams of protein, 4-5 grams of fiber and 1 gram of sugar with three flavor profiles to choose from: Peanut Butter, Chocolate Mint and Lemon Vanilla. Find additional nutritious snacking options at Atkins.com.

Main image photo courtesy of Getty Images

Simple Ways to Live Better

(Family Features) When it comes to creating a healthy lifestyle, some recommendations are fairly simple, such as exercising regularly and eating right. Many people, however, don’t know how much exercise they should get or which foods are the best choices. They also may not realize there are other ways to take care of their bodies and minds to promote better overall health.

Start on the path to healthier living with these tips from the wellness experts at Walgreens.

Exercise regularly.
The American Heart Association recommends at least 30 minutes of moderate-intensity activity at least five days a week, and that’s because an active lifestyle can help you achieve far more than muscle mass or weight loss. Regular exercise can also contribute to mental well-being, and even something as simple as a walking break or two at work can provide health benefits.

Eat well.
The keys to a healthy diet are eating the right amount of calories for your activity level and eating a wide range of foods to ensure that you’re receiving all the nutrients your body needs. By prioritizing great taste and ingredient guidelines, such as minimizing hydrogenated oils, trans fats and artificial ingredients, Walgreens Nice! products help take the guesswork out of making healthier choices. In an effort to simplify healthy living, the line’s packaging, products and ingredient standards were updated, and offerings now include organic and gluten-free options in addition to traditional baking goods and other general grocery items.

Get enough sleep.
Sleep plays a vital role in good health and well-being, and can help improve your mental health, physical health and quality of life. The National Sleep Foundation recommends 7-9 hours per night for adults and 9-11 hours for school-aged children. If you find sleep elusive, try implementing a bedtime routine to send signals to your body that it’s time to sleep, avoid screen time immediately before lights out and eliminate caffeine after lunch.

Manage stress.
Between juggling a career, family and other commitments, it’s easy to find things to stress over. Practices such as meditation and yoga can help better manage stress. Setting aside time for a favorite hobby can also help relieve stress and focus on an activity you enjoy. Aside from mental and emotional impacts, stress can also impact your physical health, so it’s important to identify coping mechanisms that reduce overall stress.

Be social.
Making time to socialize with friends and family is an important part of living a long and healthy life. Even if your schedule is packed, try to block out time at least once a week to spend with family and friends.

Break bad habits.
Whatever their nature, work to break bad habits by first acknowledging the problem then working to replace the negativity with alternatives that make a more positive impact on your life. Even a negative attitude can bring you down.

To discover more ways to make healthy lifestyle choices, visit walgreens.com/nice.

Make Better Food Choices

Maintaining a healthy diet can be easier than you think if you make your eating habits a priority and know how to make smart food choices. For the best results, choose foods from all five major food groups with help from these tips:

Fruits and vegetables
Fruits and vegetables are naturally low in fat and contain necessary fiber, vitamins and minerals. Rather than serving fruits with cream cheese or sugary sauces, opt for nut butters or Nice! organic honey, and toss raw, steamed, boiled or baked vegetables in olive oil, salt and pepper instead of buttery sauces.

Protein
Select low-fat, lean cuts of meat and season them with herbs, spices and low-sodium marinades. Baking, broiling, grilling and roasting are the healthiest preparation methods. Try swapping ground beef for a lean or extra-lean cut, or opt for ground chicken or turkey instead. Non-meat protein options such as dry beans, peas and lentils can even be swapped for meat in recipes such as lasagna or chili.

Dairy
Choose skim or non-dairy milk, like soy, rice or almond milk, and use low-fat or part-skim cheeses in recipes. Nonfat or Greek yogurt can replace sour cream in many recipes and options like sherbet and soft-serve frozen yogurt are lower in fat than ice cream.

Grains
Choose products that list whole grains as the first ingredient, as they are low in fat and high in fiber. Some easy swaps include whole-grain flour, pasta and rice, as well as bypassing doughnuts and pastries for English muffins or bagels and opting for unsalted pretzels instead of potato chips. Add some variety with tasty organic items such as Nice! flavored popcorns and tortilla chips.

Fats, oils and sweets
Too many high-fat foods can add excess calories to your diet, which can lead to weight gain and obesity, or increase your risk for certain health issues. However, a small amount of heart-healthy fat is actually good for you. When it comes to sweets, fig bars and gingersnaps make for healthy alternatives to cookies. Also beware of calorie-laden condiments and opt for nonfat and light mayonnaise and salad dressings instead.

Photos courtesy of Getty Images

Focus on Nutrition: 5 ways to add more nutrients to your lifestyle

5 ways to add more nutrients to your lifestyle

(Family Features) A nutritious diet is crucial for overall health and well-being. While it’s OK to indulge from time to time, it’s important to make sure you’re providing your body with appropriate nourishment.

There are many ways to help you add more of the essential nutrients you need into everyday meals, including these nutritious ideas from CocoaVia.

Sneak in More Fruits and Vegetables.
You can bulk up the nutritional value of nearly any meal by incorporating fruits or vegetables directly into your recipes. Pureeing veggies is a good way to disguise textures or flavors you might typically avoid. For example, celery is a natural flavor enhancer for many types of broth soup. Adding finely pureed celery to the stock will add the flavor without the crunchy bits. You can also slip vegetables like spinach or carrots into smoothies, and depending on the base and fruit, you may never even taste them. Fresh, canned or frozen, fruit can give a boost of nutrition to dishes like oatmeal or pudding. You can also use purees (think applesauce) as a low-fat substitute for eggs and oil in baked goods like cake.

Go Frozen.
Fresh fruits and vegetables provide a wealth of essential vitamins and nutrients, but you may be surprised that their frozen counterparts do the same. Frozen foods are often perceived as less nutritious, but they can contain just as many nutrients as fresh produce. In fact, since freezing often involves picking the food at its peak and then quickly freezing it, freezing can actually help retain vitamins more efficiently than refrigeration or canning; frozen vegetables can actually hold on to nutrients longer than fresh produce and are a great alternative when seasonal fruits and vegetables are unavailable. In many cases, frozen veggies also make it easy to experiment with better-for-you meals because the cleaning and prep work is already done. You can try adding them to soups, stir-fries, casseroles and even pasta dishes.

Cook Quickly.
If you’ve historically shied away from cooked vegetables, you may find that proper preparation is the secret ingredient. Not only does overcooking veggies deplete their flavor, in most cases it also diminishes their nutritional value. Cook veggies lightly and quickly using methods like stir-frying or steaming to help retain water-soluble nutrients like vitamins B and C.

Get Saucy.
You may think of dishes covered in rich gravy or sauce as unhealthy, and in some cases, you would be right. However, it’s actually quite possible to create saucy dishes that taste terrific. Both tomato sauce and pesto add nutrients and can top pretty much anything, from pastas to grilled chicken. Tomato sauce contains lycopene, a bright plant pigment known as a carotenoid that has been linked to a range of health benefits. Pesto is traditionally made with healthy pine nuts and basil, but you can also get creative and prepare this light sauce alternative with options such as arugula, spinach and heart-healthy walnuts or pecans.

Consider Cocoa Flavanols.
Another option to consider adding to your diet is cocoa flavanols. These plant-based phytonutrients are found naturally in cocoa, and research supports that these flavanols work within your body to help maintain healthy blood flow. While chocolate, including dark chocolate and natural (non-alkalized) cocoa powder, can be sources of cocoa flavanols, they are often not a reliable source of cocoa flavanols. The way cocoa is handled matters in the retention of these phytonutrients. However, one easy way to add cocoa flavanols to your routine is by incorporating a daily cocoa extract supplement, such as CocoaVia, which contains the highest concentration available in a cocoa extract supplement today. The supplement can be added to the food or beverage of your choice, like a Chocolate-Chai Smoothie or coffee. Visit CocoaVia.com for more information about cocoa flavanols and ideas for adding them to your diet.

The Truth About Chocolate

While there are many misconceptions about chocolate, especially when it comes to its health benefits, these facts from the experts at CocoaVia set the record straight on some of the most common chocolate myths.

1. Chocolate contains powerful antioxidants.
Chocolate, particularly dark chocolate, does contain cocoa flavanols, phytonutrients which numerous scientific studies have demonstrated have a positive impact on health. However, cocoa flavanols are not antioxidants. While not antioxidants, cocoa flavanols have been shown to have positive effects on health that are linked to their ability to support the health and function of your blood vessels.

2. Chocolate is good for your heart.
Chocolate can be part of a healthy diet, but it is not a health food. Even if chocolate is high in cocoa flavanols, the calories, fat and sugar leave it best-suited as an occasional indulgence.

3. Chocolate containing 70 percent cacao or greater is good for you.
The percentage of cacao is not a reliable indicator of a product's cocoa flavanol content. Unfortunately, there is also no way of knowing exactly how many cocoa flavanols are in a conventional chocolate product because traditional cocoa processing, which includes fermenting, drying and roasting of beans, destroys many of the flavanols naturally present in the cocoa bean.

4. Chocolate is high in caffeine.
Chocolate does contain caffeine, but an average 1-ounce serving of dark chocolate contains less than half the amount of caffeine found in an average cup of black tea. The amount of caffeine in chocolate is in proportion to the percentage of cacao in the product, meaning milk chocolate contains less caffeine than semi-sweet or dark chocolate.

Chocolate-Chai Smoothie

Makes: 1 smoothie

• 1/2       cup boiling water
• 1          chai-flavored tea bag
• 1/2       cup fat-free milk
• 1          tablespoon honey
• ice cubes
• 1          packet CocoaVia Unsweetened Dark Chocolate (or Sweetened Dark Chocolate) supplement

1. In measuring cup with pour spout, pour boiling water over tea bag. Let steep 5 minutes; remove tea bag.
2. Pour milk and tea into blender; add honey, a handful of ice and cocoa extract supplement. Cover and blend until smooth.
3. Nutritional information per serving: 130 calories; 1 g total fat; 50 mg sodium; 27 g carbohydrates; 1 g dietary fiber; 24 g sugar; 5 g protein; 375 mg cocoa flavanols.

Content courtesy of CocoaVia

Photo courtesy of Getty Images (man and woman in kitchen)