Living Well IDEAS
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Living Well IDEASWant to live long, live well, and live happy? We got IDEAS for you!
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 Make wellness your resolution all year long! Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good. (BPT) - How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it’s never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain. Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good. 1. Your resolution: Exercise one hour every day Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track. 2. Your resolution: Drink eight glasses of water every day Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well. 3. Your resolution: Cut out all sugar Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages. 4. Your resolution: Cut out all snacking Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee. 5. Your resolution: Stick to a specific diet Realistic goal: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits. Don't give up on those resolutions, even if you’ve slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that’s a resolution worth keeping. Nutty Grain-Free Granola and Yogurt Parfaits 4 Servings | Prep Time: 20 minutes | Cook Time: 45 minutes Ingredients:
Directions: Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month. KEYWORDS
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 Four simple ways to tune up your nutrition and live healthier longer There are several simple ways to tune up your nutrition and lifestyle habits so you can feel better than ever. A great place to start is with your diet.(BPT) - Just about everyone feels like they could use a little extra pep in their day, that surge of energy to get things done and enjoy their favorite activities. This is especially true as we age. However, very few people actually feel as if they have the energy they need. The stress of modern life, poor sleep habits, consuming processed foods and less than optimal digestion are triggering a perfect storm for a human energy crisis. There are several simple ways to tune up your nutrition and lifestyle habits so you can feel better than ever. A great place to start is with your diet. “A healthy diet that is rich in plant foods, whole grains and lean proteins is always the starting point in reaching optimal health,” says Dr. Jacob Teitelbaum+, an author and internist. “At the same time, as we get older, it’s important to understand how our bodies change, and what we need to do to help our bodies get what they need to keep our systems running well. “However, despite our best efforts,” Teitelbaum explains, “it is very difficult for us to get all of the nutrients we need from food alone. Sometimes nutritional supplements may be needed to fill nutrient gaps.” In addition to movement and a healthy diet, Teitelbaum shares things people in their 50s and 60s need to know to optimize their health and feel good.‡ 1. Your digestive system changes as you age, so make sure it's getting support. A healthy digestive tract is crucial for overall health. As we age, our digestive systems often need more support in order to properly break down food and absorb the nutrients our bodies need to function optimally, according to a study published in Oncotarget. To get the most nutrition from the food you eat, Dr. Teitelbaum recommends talking to your doctor about adding a plant-based enzyme supplement to your regimen to support your digestive health. GI Digest, for example, is a comprehensive digestive enzyme formula designed to assist in the proper digestion of proteins, fats, starch, dairy and gluten.‡ 2. Small things can make a big difference for heart health. Getting an adequate supply of omega-3 fatty acids along with vitamin D, also known as the sunshine vitamin, may support cardiovascular health.‡ Because vitamin D is best absorbed in the body when taken with a fat source, Dr. Teitelbaum suggests talking to your doctor about a supplement that has a combination of omega-3 fatty acids and vitamin D, like QÜELL Fish Oil EPA/DHA Plus D.‡ Also, be sure to talk to your doctor about other heart-healthy habits you can incorporate into your life, because things like daily walks, reducing stress and increasing your fruit and vegetable intake can all support heart health.‡ 3. Is your energy lagging? It may be a simple deficiency. As we age, we tend to accept at face value that having less energy just comes with the territory. Sometimes the solution is a simple matter of meeting our bodies’ nutritional needs. For example, one mineral that helps the body convert nutrients into energy is magnesium. When levels get low, it can interfere with your body’s ability to access its energy stores, causing the body to work harder, as shown in a study published in the Journal of Nutrition. To support your body’s metabolic function, a supplement like Magnesium Glycinate contains 100 mg of magnesium in an easy-to-swallow tablet. In addition, vitamin B12 is a nutrient that helps your body convert food into energy; however, as we age, our bodies can begin to have trouble absorbing enough B12. To support your body’s energy needs, ask your doctor about taking Methyl B12 Plus, a great-tasting lozenge that rapidly dissolves in the mouth. If your energy levels are lagging, Dr. Teitelbaum says, it’s important to talk to your doctor, so together, you can uncover the root causes, and he or she can make recommendations.‡ 4. Feed your body with real, whole foods. Food processing destroys most of the vitamins, minerals and other key nutrients the body needs to function optimally. Dr. Teitelbaum says the best thing you can do is cut the sugar from your diet and slowly add whole foods. Though most adults should be eating at least 1.5 cups of fruit and two cups of vegetables per day, a mere 9 percent actually meet that target, according to the Centers for Disease Control and Prevention. It may sound like a tall order to work all those fruit and veggie servings into your diet, but break down the daily goal into smaller parts and it may feel more attainable. For example, just take the simple step of adding one extra serving of fruits and veggies to each meal. Slice some banana on your morning cereal, opt for the steamed veggies with your entree, snack on veggies and hummus, and close the meal with fresh berries. Supplementing with a high-quality multivitamin can also help fill the gaps in your diet. Dr. Teitelbaum recommends Ultra Preventive X as a daily multivitamin that can help provide the nutrients you need in their most usable forms for the body.‡ To address your needs and support your health, always talk to your healthcare practitioner about adding nutritional supplements to your daily routine. To discover new ways to use nutrition to tune up your health, visit the Douglas Labs website and watch the videos at www.douglaslabs.com/tune-up-teitelbaum/. +Dr. Teitelbaum has been retained as a medical consultant in advising Douglas Laboratories. ‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. KEYWORDS
Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients. Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon, including recipes like these for Watermelon and Bulgur Wheat Salad, Watermelon Collagen Creamsicles and Watermelon Sandwich Wraps.
Eat Well On-the-Go
Perfectly portable watermelon dishes(Family Features) A packed schedule often leads to less meals around the table. Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients. Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon. Not only can watermelon be diced, sliced, balled or blended, it also provides numerous health benefits. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable and is a source of vitamins A and C, as well as vitamin B6 and potassium. Thinking beyond traditional slices, chunks or balls, there are many ways to incorporate watermelon into some of your favorite to-go meals, whether as a side dish or a key ingredient in beverages, salads or wraps. For example, these recipes for Watermelon and Bulgur Wheat Salad and Watermelon Collagen Creamsicle from the National Watermelon Promotion Board can help satisfy your sweet tooth and provide necessary nutrients while tackling the next task on your to-do list. Find more watermelon recipes perfect for an on-the-go lifestyle at watermelon.org. Watermelon and Bulgur Wheat SaladServings: 4
Dressing:
Watermelon Collagen CreamsicleServings: 1
Wrap It UpWraps are a perfect on-the-go snack and are easily customizable. Get started with one of these varieties from the National Watermelon Promotion Board or create your own combination. Start with a spread to help the fillings stick together. Place toppings in the center of a tortilla and a watermelon spear on top. Roll the tortilla over the watermelon spear to tuck in all ingredients. Fasten with a toothpick, if needed. Watermelon Sandwich Wraps
Toppings:
English Tea Sandwich Wrap: Flour tortilla, chive cream cheese, ham, watermelon, watercress Greek Wrap: Tortilla, plain Greek yogurt, feta cheese, watermelon, black olives Latin Watermelon Wrap: Flour tortilla, guacamole, ham, watermelon, pepper jack cheese, cilantro, scallions, jalapenos Southwest Chicken Wrap: Corn or flour tortilla, guacamole, chicken, watermelon, salsa, bacon ranch dressing, pepper jack cheese, romaine lettuce Watermelon Caprese Wrap: Flour tortilla, pepperoni, watermelon, pesto, mozzarella cheese, basil Thai Peanut Chicken Wrap: Corn tortilla, chicken, watermelon, Thai peanut sauce, Bibb lettuce, carrots, cilantro Southwest Veggie Wrap: Spinach tortilla, guacamole, watermelon, barbecue ranch dressing, swiss cheese, cucumber, cilantro Mid-Eastern Veggie Wrap: Corn tortilla, Hummus with pine nuts, watermelon, mint, cucumber slices Ginger Chicken Wrap: Wheat wrap, chicken, watermelon, teriyaki ginger sauce, sweet chili and ginger sauce, Bibb lettuce, Brussels sprouts Hawaiian Wrap: Spinach wrap, pineapple cream cheese, ham, watermelon, sweet chili and ginger sauce, cilantro SOURCE:National Watermelon Promotion Board KEYWORDS
When it comes to creating a healthy lifestyle, some recommendations are fairly simple, such as exercising regularly and eating right. However, many people may not know how much exercise they should get, which foods are the best choices or that there are other ways to take care of their bodies and minds. Start on the path to healthier living with these tips.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. Eat well. Get enough sleep. Manage stress. Be social. Break bad habits. To discover more ways to make healthy lifestyle choices, visit walgreens.com/nice. 
Make Better Food ChoicesMaintaining 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 Protein Dairy Grains Fats, oils and sweets Photos courtesy of Getty Images SOURCE:Walgreens  Kids do enjoy organic fruits and vegetables! (BPT) - The organics category is becoming mainstream, as it is purchased by shoppers across all demographics. Recently, the category grew in just about every measurable way: in volume, dollars spent, and even in conversations in the media. When consumers dabble in organic produce, they are more likely to purchase organic goods throughout the entire store and outside the store—like organic snacks or organic cotton sheets. This means it is important for retailers that sell organic products across departments to pay attention to trends in organic produce. The organic shopper Casual shoppers are the segment adding growth to the organic category, meaning that sometimes they purchase organic produce, and sometimes they purchase conventional. “Organics are becoming mainstream, and shoppers are beginning to choose organic items over conventional items,” says Michael Castagnetto, vice president of sourcing for Robinson Fresh. “In our survey with U.S. consumers who buy produce, we found that 51 percent of respondents purchased organic produce and of those, 73 percent purchased both conventional and organic produce during the same trip.” Research indicated that the organic shopper of today is most likely under the age of 35 or has young children living at home. Organic purchases are also highly correlated to household income. When it comes to tailoring a shopping experience, it’s important to target Millennials because of their enormous commercial force, but consider the preferences of all generations. Millennials, Generation X and Baby Boomers all show a preference for organic produce as a destination within the store. Why organic is becoming mainstream “In the past, purchasing anything organic was an emotional-based purchase,” continues Castagnetto. “However, for today’s casual shopper, organic purchases are increasingly becoming more of an impulse purchase. The way that produce is merchandised makes a difference in how consumers make purchasing decisions.” How organic produce is purchased Organic items are an impulse purchase more than 30 percent of the time. Within the organics category, impulse purchases are two times more likely on items that index higher as healthy snacking options—such as berries and grapes. Here are the top 4 factors driving impulse organic purchases: * The freshness and quality of the produce: 73 percent of respondents ranked this as a top driving factor * The price of the produce: 61 percent of respondents rank this as a top driving factor * The packaging the produce comes in * Whether the organic produce is locally grown To learn about who is buying organic produce and gain insight into the reasons why those consumers are choosing organic, Robinson Fresh(R) conducted a survey with U.S. consumers who buy produce—both conventional and organic. The full survey results can be found at www.robinsonfresh.com. KEYWORDS
Are you maximizing your workout?
When it comes to advice about healthy living, there are opinions nearly every place you turn. The medical community generally agrees that slow and steady is the way to win the race toward healthy living. Adopting a broad set of healthier habits can deliver results over time and foster a new way of living that promotes your overall health and wellbeing.
Healthy Living Habits that Work
(Family Features) When it comes to advice about healthy living, there are opinions nearly every place you turn. Unfortunately, a great deal of that information is based on fad diets and trendy workouts that may deliver quick results but don’t promote a sustainable, healthy lifestyle. The medical community generally agrees that slow and steady is the way to win the race toward healthy living. Adopting a broad set of healthier habits can deliver results over time and foster a new way of living that promotes your overall health and wellbeing. Aim for balance. A diet that combines healthy levels of protein and carbohydrates from all the food groups is the surest way to deliver your body the vitamins and nutrients you need for optimal health. The Dietary Guidelines for Americans call for an eating plan that is centered on fruits, vegetables, whole grains and reduced-fat dairy foods, rounded out by lean meats, poultry, fish, beans, eggs and nuts for protein. When planning your meals, be sure to limit saturated fats, trans fats, cholesterol, sodium and added sugar. Know when to say when. Building a healthy lifestyle is about more than eating the right foods. It also means keeping your calorie count in check. That means keeping the amount you eat and the portion size in mind. Work with your doctor or a nutritionist to determine your body’s true caloric needs, which can vary depending on numerous factors such as your age, activity level and overall health. Then get smart about the portion sizes that will help you stay within those parameters. Initially, you may want to weigh out portions but soon you’ll be able to recognize and adjust your portions on sight. Set your body in motion. Increasing your activity level not only helps burn calories and boosts your metabolism, it also helps tone your muscles and improve overall body condition by promoting healthy blood flow. The exact amount of exercise you need will vary depending on your goals, age and physical ability. You may need to work up to the optimal level, which according to the Centers for Disease Control and Prevention is 150 minutes of moderate activity or 75 minutes of vigorous activity a week for most adults. Replace what you lose. A strong workout may help you shed calories, but it also can deplete your body of essential fluids. Staying hydrated is crucial to keep your body functioning properly, from regulating your body temperature to providing the lubrication your joints and muscles need to keep you in motion. Rehydrating during and after exercise is important for getting the most out of your workout. For example, try incorporating an electrolyte beverage, such as Propel Electrolyte Water, which is the only water with enough electrolytes to help replace what is lost in sweat and supports hydration by stimulating thirst and promoting fluid retention. The 10 flavors contain no calories and provide B vitamins to support metabolism as part of a daily diet and antioxidant vitamins C and E. Learn more at PropelWater.com. Give yourself a break. Most experts agree it’s OK to indulge and enjoy your favorite treat occasionally. Skipping a day at the gym won’t end your efforts either. The key is to make those allowances an exception rather than the norm, skipping one day instead of three or eating a sliver of pie, not a giant slice. Rewarding yourself within reason is a good way to stay motivated and create a sustainable healthy lifestyle. Photo courtesy of Getty Images SOURCE:Propel KEYWORDS
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