Healthy Lifestyle

Well it's a brand new year and a great time to start some new habits if you are you looking to improve your life, get healthier and feel better. Did you know, it only takes small changes to make a difference? Here are ten easy habits you can adopt this year for a happier, healthier, and even potentially a longer life.

1. Get into the habit of drinking more water everyday. Not only because water is good for you but because you'll find that when you drink more water you'll drink less soda or other sugary drinks. Don't be fooled, diet drinks aren't any better because they're chock full of artificial sweeteners and chemicals. Try herbal, green and regular tea if you want to add some flavor to your water. Here are Seven Reasons Why You Should Drink Water.

2. Go for a walk or get some exercise at least three times a week, more often if you can. Did you know that adding exercise to your day can add years to your life? Don't worry, you don't have to run a marathon or become an iron man triathlete either. Simply get in the habit of walking for 30 minutes a day, it is an excellent start. The big plus is you'll look, feel and sleep better.

3. Try to reduce the stress in your life. While some stress can be healthy, it can also affect our health in a very negative way. It affects our immune system, our ability to sleep and to digest our food properly. So, if you're looking for just one thing you can do better for yourself and your health this year, it would be to find methods of reducing your stress.

4. Get into the habit of eating more fruits and vegetables everyday. It goes without saying that eating your fruits and veggies is good for your health. Start by adding one extra serving of fruits and veggies to your day and add another once it becomes a habit. Watkins Fruit and Veggie Complex is another easy way to add the goodness of fruits and vegetables to your daily diet.

5. Get in the habit of avoiding saturated fat and choose healthier oils. Trim all the visible fat off meat before cooking by grilling, baking or roasting. Using Watkins Grapeseed oils is a healthier alternative for your cooking and salads and may even help reduce cholesterol levels. When you eat out, instead of ordering a burger or a steak, consider chicken or fish. Avoid fried or deep fried foods.

6. Get in the habit of eating more fish each week. Did you know that fish oil and omega 3 fatty acids reduce inflammation in our bodies? It may help reduce cholesterol and help protect your brain against degenerative diseases. No fish and chips doesn't count, see # 5 above!

7. Reduce the amount of sugar you eat. Sugar causes a rapid rise in blood sugar and a general feeling of well being. It also causes a rapid drop in blood sugar and a feeling of no energy. Then you eat more sugar and the cycle repeats itself. This roller coaster of sugar highs and lows wreaks havoc on your body. The solution, eat less sugar and if you do choose to have a sugary snack, eat it along with a protein so your body's metabolism remains more stable.

8. Get in the habit of taking your daily vitamins. A well balanced diet is excellent; however taking a multi vitamin adds little extra insurance. Try Watkins SuperFood Multiple, it's an easy thing to add to your daily routine.

9. Visit your doctor for an annual check up. Make a list of questions or concerns you have before you go so you don't forget to ask about them. Ask if there are regular tests you should be taking to test for hereditary illnesses or any preventative measures that are appropriate to your age? Cancer screenings are the most common. And when was the last time you saw your dentist? Your oral health can affect your entire body. So, it's important that you see your doctor and dentist at least once this year.

10. Last but not least, smile! Did you know that smiling reduces stress and puts you in a positive frame of mind? It can have a positive affect on the people around you as well. It's a scientifically proven fact that stress has a direct effect on how healthy a person is. So smile, you'll be glad you did!

If you adopt even one of these habit this year you'll feel better for it. If you can't do them all at once, why not add a new one each month? By the end of the year you will have attained ten easy habits for a happier and healthier new you.

If you are like me, you’ve probably heard how important calcium is to keep your bones strong and healthy. What you may not know is that calcium plays a roll in producing a regular heart beat, conducting nerve impulses, stimulating hormone secretions, and clotting blood. It has even been found to help some people lose weight. We may know we need calcium to maintain good health, but chances are you’re not getting enough; particularly if you are a woman.

While your best option for getting calcium is through a healthy balanced diet including dairy products and green vegetables; you can also take a calcium supplement to ensure that you’re getting enough. The first choice you need to make when in comes to calcium supplements is determining what compound you want to take. The mineral calcium is not found by itself in foods; it’s bonded to other molecules. Different compounds are just calcium being bonded with different molecules.


Calcium carbonate and calcium phosphate have very high calcium concentrations; however, calcium phosphate may not be absorbed into your system as well. Calcium citrate is the most bioavailable form of calcium, this means it is the easiest compound to absorb. Watkins Osteogen combines natural calcium citrate with vitamin D, boron and other bone-building vitamins and minerals to enhance your calcium absorption and help prevent the loss of calcium from your bones. Take calcium citrate with your meal especially if you produce a lot of stomach acid. If this supplement makes you gassy or bloated, try starting at a lower dosage and working your way up to three caplets per day.

Not all brand names are created equal:

No matter what compound you choose, be sure to check the label to make sure you’ll be getting enough elemental calcium (calcium by itself) to suit your needs.

If you are taking another brand of calcium pills, drop one into a warm glass of water and let it sit for 30 minutes, stirring occasionally. If the pill has not completely dissolved within the 30 minute time period, it is probably not being completely absorbed by your body and you should find another brand.

Don’t purchase supplements containing natural ingredients that haven’t been purified. They may contain dangerous metals that could make you sick. The worst offenders that you should watch out for are oyster shells, dolomite, and bonemeal.

Isn't it nice to know, if you don't like milk and broccoli you can still keep your body healthy and strong with Watkins Osteogen?

I love going for my daily walks and I've learned that you want to find the best walking shoes to fit your foot. What's right for my feet might not be right for yours as everyone feet are different. Choosing the right walking shoe is essential in preventing injuries, pain and other foot problems.

Start out by taking inventory of your shoes. How many pairs do you have that are really comfortable for walking? One or two? Buying a pair of the latest styles might be fashionable, but can you honestly wear them all day without hobbling around in pain? Years ago, a good pair of walking shoes could only be found in one style which was not at all flattering. Today, however, you have a wide variety of good walking shoes to choose from, and it is in your best interest to keep your feet healthy by selecting the appropriate walking shoe.

Some of the types of shoes which you can choose are those that are shaped like your feet, they provide arch support and more toe room. When you wear tight shoes, you run the risk of bunions, blisters, calluses, and a host of other conditions which can make your life down right miserable.

According to leading podiatrists, your shoes should be comfortable. You should be able to wiggle your toes, and the shoes should have a sole that flexes at the ball of your foot. They also say, it is important to wear the proper size. If the shoes you want are a bit too small, leave them at the store, no matter how nice they look the end result, will be pain.

Have your feet sized every time you go to the shoe store. Changes occur to our feet as we get older, or as our weight changes, their size and shape can become more pronounced.

The next time you are sitting down, and you suddenly find you’ve taken off your shoes because they are killing your feet, this may be a reminder to visit a good shoe store. They will not only measure your feet, but provide you with the best walking shoes to fit your feet, in comfort and style!

Remember when you were a kid, when you were thirsty did your mother tell you to have a glass of water? Well your Mother was right, she knew water is good for you! We have such a wide variety of beverages to chose from these days; flavored sodas, fruit juices, coffee, tea, energy drinks, and other drinks. With so much readily available, it's not easy to make the right decision and choose plain, ordinary water. Here are 7 great reasons why you should drink more water.

Do you think you can't get through the day without your morning cup of coffee and caffeine boost? Well water can give you energy as well. Your body is made up mostly of water and it loses it throughout the day. You need to replace it for your body to work efficiently; particularly your heart and digestive tract.

Why not drink diet soda or coffee all day? These drinks contain caffeine, since caffeine is a diuretic it actually causes you to lose water throughout the day. You retain some of the water content of these beverages, but not as much as when you drink pure water. You can try decaffeinated beverages, but the best way to use the water you drink is to get it pure and clean, with no chemicals added.

Water keeps your skin looking great, when your skin looks tired and unhealthy, so do you. Staying properly hydrated removes all the toxins that build up in you skin, and helps prevent it from drying out. If you have the opposite problem; puffy bloated skin, lack of water is likely your problem too. When your skin doesn't get enough water, it retains what it already has, leaving your skin cells full, puffy, and not too attractive. If you want to look beautiful, you need to keep yourself well hydrated.

When you are properly hydrated, your blood is thinner and it's easier for your heart to pump. This means your heart has to do less work and ultimately lasts longer. The good news is, studies have shown that people who drink plenty of water have fewer heart problems.

You have toxins in your cells, some come from the environment and others you produce yourself. Either way, they are in your body and you need to get rid of them. Your body uses water to flush out toxins so, getting rid of this waste helps you function more effectively and feel better.

Fruit juices may contain many nutrients, but they also contain a whole lot of sugar. This is especially true for many bottled juices from the grocery store. This sudden burst of sugar triggers your insulin response and makes you feel tired and sluggish. It also helps to convert that sugar to fats faster. Sugary sodas will produce the same reaction and they usually contain no nutrients at all.

Water is cheap, unless you buy bottled water, which is almost as expensive as soda and juice. However, studies have shown that tap water is usually as clean and safe as bottled water, and costs a whole lot less. If you don't like the taste of your tap water, buy a filter pitcher or one that attaches to the faucet. It will still costs a lot less in the long run.

As mentioned above, water helps your body work better by getting rid of excess waste. The more efficiently your whole body is works, the better you'll feel and the more energy you'll have. Maybe even enough energy to skip that cup of coffee. The next time you get thirsty forget the sugary caffeine drinks, go to the faucet, and help yourself to a nice, cold, refreshing glass of water.

You may have heard that antioxidants are essential to your diet. They not only keep you healthy and functioning properly, they may also help prevent cancer, diseases and help slow down the aging process. So, you have decided that you need more of these wonderful nutrients, and are probably wondering where you can find them? Here is a list of foods and dietary supplements that will help you get all the antioxidants you need to live a happy, healthy life.

A recent study determined that the following foods were amoung the highest in antioxidants:

Apples. We all know apples are good for us, they are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C, an antioxidant that protects your body's cells from damage and helps form the connective tissue collagen. Choose red delicious, granny smith, and gala apples as they have more antioxidants than other varieties.

Red Beans. You've probably heard that beans are good for you, but you may not know that they are one of the best food sources around for antioxidants. Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans. Beans are a good, low fat source of protein, iron, magnesium, phosphorus, potassium, copper, thiamin and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases such as cardiovascular disease and cancer.

Berries. Blueberries, cranberries, blackberries, grapes, raspberries, and strawberries are a great source of antioxidants. These super foods are low in calories and fat-free, so you can eat as many as you like without worrying about your weight. Berries are not only a good source of antioxidants, but they are also high in vitamin C.

Nuts. Walnuts and almonds are a tasty ways to get your antioxidants. They are packed with nutrients; protein, fiber, vitamin E, riboflavin, magnesium, iron and calcium. And they're good for your heart. Most of the fat in these nuts is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

Broccoli. Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients, a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C, antioxidants that protect your body's cells from damage.

Sweet potatoes. The sweet potatoe's deep orange-yellow color means that they're high in the antioxidant beta carotene. Beta carotene may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also a good source of fiber, vitamins B-6, C, E, folate and potassium. They are fat-free and relatively low in calories.

Ground Cloves. Many of the spices we eat contain antioxidants and phytonutrients and the one at the top of the list is ground cloves. Who would have thought that cloves, a great addition to anything from chicken dishes to cookies, could have health-boosting properties? While it's more difficult to get your daily antioxidants from this spice because we generally use it in small quantities you should still try to incorporate it in your diet.

If you don't regulary eat enough of these foods, you can always get antioxidants from dietary supplements. Just remember to read the labels before you buy; supplements need to come from natural sources, so you'll get the best benefit for your money. The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.

Instead of buying 6 different individual supplements, you should look for something that contains all these vitamins and minerals in one pill. Not only will you be saving money, some studies indicate that a combination pill is a safer and more effective delivery system for antioxidants.

That's why Watkins Superfood Multiple is a good choice. This nutritional powerhouse contains more than just vitamins and minerals. Watkins has added antioxidants, enzymes, bioflavonoids, greens and whole food concentrates along with optimum potencies of every important vitamin and mineral to keep you feeling and performing at your very best. Superfood Multiple is formulated as the hub of Watkins entire dietary supplement line, it is designed to enhance the benefits of all other Watkins dietary supplements, for your optimum health.

If you feel you need additional antioxidants and phytonutrients take Watkins Fruit/Veggie Complex. Getting your fruits and vegetables couldn't be easier. This supplement contains 41 varieties of fruits and vegetables, all-natural mixed carotenes, vitamin C and potent fruit enzymes equal to ten glasses of juice; all in one convenient bilayer caplet and without any added sugars or sodium.

By taking supplements and/or making diet changes, you can drastically increase your antioxidant intake to improve your health and quality of life.


*The Federal Food, Drug, and Cosmetic Act requires the following statement: These statements have not been evaluated by the Food and drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Should you worry? If your children are not eating a healthy diet and getting enough physical activity maybe you should. According to the American heart association:

"Almost 23 percent of children ages 9-13 don't get any free-time physical activity. Overweight children and adolescents have a 62 percent to 98 percent chance of being overweight at age 35, which increases their risk of heart disease."

While those statistics are scary you can make sure your children are not at risk for high cholesterol by the time they are teenagers. Provide your children with healthy meals and teach them how to make healthy food choices.

With today's busy lifestyles many families eat out or serve already prepared and instant foods for most meals. But here’s the danger; most types of restaraunt meals, take out and prepared meals you buy at the grocery store, are high in saturated fat, trans fat, cholesterol, added sugars and sodium. Not to mention portion sizes have increased dramatically over the last several years, which means consuming more calories too.

When eating out try to reduce foods high in dietary cholesterol:

To keep portion sizes smaller, split an entrée with a family member or dining partner.

Ask for sauces and dressing on the side to control the fats, sodium and calories you eat.

When ordering, choose foods that have been grilled, baked, steamed or poached instead of fried, sautéed, smothered or au gratin.

Don't forget the salad bar for lots of fresh vegtables and fruits.

When eating home cooked meals try to eliminate foods high in dietary cholesterol:

Serve lean meats, fish and poultry without skin and prepare them without added saturated and trans fats.

Serve fat-free, 1 percent fat, and low-fat dairy products.

Try not to serve foods containing partially hydrogenated vegetable oils to reduce trans fat in your family's diet.

Use healthy oils for cooking and baking like olive oil and grapeseed oil.

Serve two or three cooked and/or fresh fruits and vegetables with each meal.

It's up to you to provide healthy food choices and a set a good example for your teens by eating healthy yourself. You can find more information about children's health at the American heart association's web site.

Are you over stressed? Is everything piling up and weighing you down? Maybe you've tried pharmaceutical or herbal remedies, but weren't happy with the results for whatever reason. You might just want to try a proven natural therapy that has been used for generations to releive stress and make you feel better. So what is this miracle cure that makes us feel so great? It's laughter. Laughter is good medicine, it's nature's way of easing tension and helping us relax. So, take time to laugh every day and you'll be feeling better in no time.

How does laughter work exactly? Laughter works on several levels to make us feel better and less stressed. First, laughter works to relieve stress physically. When we laugh, stress hormones in our blood, like cortisol, are actually reduced. Laughter also gives us a mini workout, which improves out health and releases hormones that make us feel happier. Lastly, when we laugh, it helps boost our immune system. The stronger our immune system is, the better we feel and the more prepared we are to combat stress.

Laughter helps us emotionally release stress as well. Our bodies are designed to release excess emotions physically through acts such as laughing and crying. When we laugh, it releases some of our negative emotions as well. It can also change the thoughts that promote our emotions. Laughter helps us think more positively, worry less, and be less stressed. Even if laughter doesn't promote positive thinking, it can make you forget about your negative thoughts and feel better.

When you are laughing with friends or loved ones, you are also forming social bonds. When we are bonded with people, it promotes supportive relationships that can make us feel more supported and less burdened, so we feel less stressed out about our situation. Did you know that laughter is contagious? That's why it's easier to laugh with a group.

What can you do if life just isn't that funny? What if you can't find anything to laugh at? Fake it. Yes, that's right, fake laughing. A study done on forced laughter found that when participants were asked to watch a movie and either not laugh at anything or laugh at the jokes whether they thought they were funny or not. After the movie, participants filled out a survey on how much they liked the movie. Believe it or not the people who laughed rated the movie as significantly better and funnier. Laughing, forced or not, improves the way you view the world and helps to fight stress from your everyday life.

In addition to stress relief, laughing has also been shown to help you eat less, boost your immune system, increase your pain threshold, and even help you heal faster. Don't delay. Laughter is good medicine, go see a funny movie, share a joke or laugh for no good reason at all, and start laughing your way to a less stressful life today.

Focused deep breathing exercises can help you relax, and relieve tension and stress you've built up during the day. Many of our everyday lives tend to be too fast paced, causing us to be in a constant state of arousal, even if we have nothing to be excited about. This can cause emotional problems as well; including irritability, anger, and depression along with physical symptoms like headaches and stomachaches. Relaxation breathing can relieve these symptoms, help you deal with addictions, aid in weight loss and can also be used to calm yourself before you go to sleep. There are a number of techniques and methods, it's just a matter of finding the right one for you.

The first step is to find a good position to be in for your breathing exercise. Each technique may suggest a different position including: lying on your stomach, lying on your back, sitting cross legged, sitting on your feet with your knees facing forward, or standing. No matter what the method suggests, you need to be in a position that makes you comfortable. If you're not comfortable, you're not going to relax no matter how you breathe. So find something that works for you. You may also try periodically changing positions throughout your breathing exercises; in fact, some techniques recommend it.

The next step is to use the proper breathing technique. Normally, we tend to take short shallow breaths. Breathing exercises involve taking longer, deeper, fuller breaths. This type of deep breathing changes the percentage of carbon dioxide in our systems, putting us in a more relaxed state. To accomplish this type of breathing, you should be sure to breathe by pulling your stomach in and out (toward and away from your spine). You should also make sure your shoulders stay relaxed; if the shoulders are moving up and down, your breathing is too shallow. An appropriate deep breath should bring out the stomach, chest, and collar bone.

The appropriate deep breath is very slow. It's best to allow about 5 to 6 seconds for each inhale and the same for each exhale; however, it is more important for you to focus on your technique rather than your pace. Breathe in deeply through your nose, and exhale though your mouth. A common yoga technique is to tighten your throat when you exhale so it sounds as if you're whispering.

Do your best to focus your attention on the breathing. The whole point of doing breathing exercises is to clear your mind of stress, not give you a better opportunity to focus on it. You'll probably find your thoughts wandering; just try to bring your mind back to your breathing when you do. As you have more and more experience, you'll begin to find it easier to focus on your breathing and relaxation rather than the worries of everyday life.

You may also find it helpful to practice visualization exercises while you're breathing deeply. Picture each muscle in your body and focus on it feeling relaxed. Once that part of your body is relaxed, you can move on to another part. You may also choose to focus on the stress physically pouring out of your body through your fingers and toes.

Whatever method you use deep breathing is a great way to reduce stress, help you lose weight, quit smoking and get to sleep or simply unwind at the end of a long busy day. Isn't it time you started practicing deep breathing?

You may want to eat healthier, so to insure your success you should make your own healthy eating plan. Eating healthy doesn't necessarily mean that you have to do without the foods you love. You just need to make some compromises and maybe some new choices.

Start your plan by setting yourself up for success. If you're going to eat healthy, that means you need to throw away all the over processed, junk foods and bring in healthy food instead. Read labels and empty your cupoards of refined carbohydrates, hydrogenated fats and high sugar foods. Stock up on a variety of healthy choices, whole grains, fruits, vegetables, low fat dairy and lean meats. You'll get off on the right foot by setting yourself up for successful healthy eating.

You know yourself better than anyone, if you know over restricting yourself will doom your plans take baby steps instead. You could also allow yourself one day a week to indulge in your favorite unhealthy food. It's a steady diet of unhealthy foods that you want to avoid. As you adopt a healthier eating style your tastes will change and you won't want those empty calorie foods any more.

For fast grab and go snacking clean and package your fruits and vegetables. Sort them into snack-sized plastic containers or zipper bags before you store them in the refrigerator. When you make your healthy foods easy to grab, you will be less tempted to grab some pre-packaged junk foods instead.

Finally, ask a friend or your family to hold you accountable for your new diet. Why not find someone who wants to start eating healthy, too, and form a buddy system? That way you can swap recipes and meal ideas with each other. Better yet, get your entire family involved in a healthy eating plan.