LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

Earth Day is Monday, April 22, and is the perfect time to look at your surroundings and find ways to make small changes that can result in a positive difference to the environment. A healthier environment will make it easier for all of us to live longer, healthier lives. Here are just a few suggestions to get you started:

• Turn down heat and air conditioner by 2 degrees
• Reuse plastic grocery bags or buy clothe bags to take to the store with you
•  Drink your beverages from a reusable mug or cup
•  Reuse plastic baggies
• Use baking soda and vinegar to clean when you can
• Shorten your shower by three minutes
•  Only run the dishwasher and washing machine when full
•  Air-dry your clothing when possible
• Turn down the water heater a few degrees
• Learn how to make a compost pile
• Go paperless when paying bills
• Use natural light whenever possible
• Shop at a farmer’s market
• Make sure your car tires are inflated correctly to save on gas
• Cut up old T-shirts to use for cleaning instead of paper towels

Earth Day is also about starting new life. Planting trees can help reduce greenhouse gas emissions, reduce air pollution, prevent soil erosion, and keep our ecosystem going. Trees create shade which helps with cooling costs in the summer. In the winter, trees help protect your house from cold winds – and reduce heating bills. If you don’t have a place to plant anything outside, put some flowers in a window sill or purchase some indoor plants, which can help clean the air of toxins like formaldehyde, carbon dioxide and benzene.

Before you simply toss out the things you no longer need or use, try to think of alternatives to simply transferring your “trash” into another pile. Can these items be used by someone else? Can it be composted? And to reduce the amount of stuff in the first place, ask yourself whether you can you buy and use less? The following is a list of items and estimated decomposition time (U.S. National Park Service website):

• Orange/banana peels: Up to 2 years
• Cigarette butts: 1 to 5 years
• Plastic bags: 10-20 year
•  Leather: Up to 50 years
• Tin cans: 50 years
• Aluminum cans: 80 to 200 years
•  Plastic six-pack holders: 100 years
• Disposable diapers: 450 years
• Glass bottles: 1 million years
• Plastic bottles: Indefinitely
• Styrofoam: Indefinitely

On April 22, Earth Day, join me in asking: What can I do to be less wasteful? It may be easier than you think.
Lacey Starkey, a learning facilitator and personal health coach/mentor at LifeSynch, a subsidiary of Humana, has a bachelor’s degree in wellness science and a master’s degree in health education. She is also a certified personal trainer and group exercise instructor. In her spare time, she enjoys being outdoors, exercising and staying active in her local community garden.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

There are thousands of health and fitness apps that do anything from record mileage on your runs, to provide reminders to take your medication, to calculate the amount of fat you consume in a day. The options are endless and more come out every day.

How effective are these fitness apps in helping you reach your health goals? Behavior-change studies take time, and there are no statistics to share just yet, but if you find an app that can motivate you to make positive change, it is certainly worth a try. (However, you should always check with your physician with any concerns about dietary changes or fitness regimens.)

Whether you need motivation, information or are simply looking to join a like-minded group of people who will provide encouragement, competition and a social outlet, there is an app for you. Here are some of the most popular apps to get you started:

• Map My Run/Map My Ride – Calculates mileage, pace and calories burned during your work-out.
• Coach to 5K (C25K) – This app will help take you from no activity to running a 5K (3.2 miles) in nine weeks.
• 101 Revolutionary Ways to Be Healthy – A great tool when you just need a little push.
• PocketYoga  - A customizable app offering a range of yoga poses. You choose the difficulty and duration.
• GymPact – An app that provides incentive by asking you to commit to going to the gym a specific number of times a week and holds you accountable by docking your credit card (you determine the amount) if you miss a workout. At the end of the week, GymPact divides the money collected from the slackers among the people who kept their commitment to exercise. This is a free app – unless you skip workouts!

For more ideas, check this list of fitness and health apps: http://greatist.com/health/best-health-fitness-apps

Fitness apps can help you achieve your goals if you choose the right one for your needs. If you go that route, choose one that keeps you inspired, engaged and on the road to success.

Lacey Starkey, a learning facilitator and personal health coach/mentor at LifeSynch, a subsidiary of Humana, has a bachelor’s degree in wellness science and a master’s degree in health education. She is also a certified personal trainer and group exercise instructor. In her spare time, she enjoys being outdoors, exercising and staying active in her local community garden.

Making a list and planning meals ahead of time can make grocery shopping – and eating healthier – less of a chore.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

It’s National Nutrition Month and the perfect time to talk about making the most of your time and money – and about making healthier choices. What better place to start than the source of most of your family’s meals: the grocery.

Grocery shopping and meal planning can be a tedious chore for many, but spending just two hours a week planning, shopping, and prepping will save you time and money in the long run and could have long-term positive effects on your health. Eating out a lot can take a toll on your wallet and your health.

Follow these easy steps, and grocery shopping will not only become easier but will have a positive (healthy) domino effect for the rest of your week.

Planning:
Find recipes that you like and add the ingredients to an ongoing list throughout the week. A simple notepad on the fridge works, but there are many phone apps, such as Shoplistfree, are also available. Check the local grocery ads to see what is on sale before you make a final list.

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It’s never too early to develop healthful eating habits.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

Getting your kids to eat a healthier diet might be easier than you think. Check out some of the ideas below to see if any would be a good fit for your family. Adults and kids alike can enjoy these easy ways to boost the nutrition in your family meals. The ideas at the end of this article are not exactly recipes but are guides for putting together kid-friendly, nutritious dishes from food you like and probably already have in your kitchen.

Change it up

• Use half white and half whole-wheat noodles when making pasta.
• Use a vegetable peeler to cut ribbons of vegetables and replace some of the pasta or any other grain in your dish.
• When making burgers and meatballs, run vegetables such as carrots, spinach, bell peppers, and tomatoes through a food processer and use the mixture to replace some of the meat or bread crumbs.
• Dice vegetables finely and add to any dish – from baked potatoes to quesadillas.

Prepare ahead of time

• Cut up small pieces of raw chicken and season with your child’s favorite flavors such as lemon pepper or a BBQ seasoning. Freeze portions in zip-top bags. When ready to eat, bake frozen chicken bites at 400 for 15-20 minutes.
• Think waffles are reserved for the weekend? Bake a double batch of whole-grain waffles or pancakes on the weekends and refrigerate or freeze. On hectic mornings, pop a couple in the toaster, spread with peanut butter, and you have breakfast on the go.
•  Cook up a batch of a whole-grain product (rice, millet, or quinoa) on Sundays. It will last in the fridge all week and can be used for stir-fries and side dishes.

Have fun!

• Plant a small garden with a few vegetables or herbs, and ask your children to help you water and harvest what you grow.
• Ask kids to help you create the grocery list. If they get to choose their own healthy snacks they feel more control over their choices and might be more likely to eat what they choose.
• Have them help you in the kitchen. Check out the following link for more information. http://kidshealth.org/parent/nutrition_center/healthy_eating/kids_cook.html

Meal ideas

• Making your own granola is easy. Combine ¼ cup of canola or coconut oil, a few drizzles of honey, and a sprinkle of cinnamon in a bowl. Add 3 cups of oats and 1 cup of your favorite nut (or combination). Spread on baking sheets and bake at 325 degrees for 20-30 minutes stirring a few times. Once cooled, mix with fruit and store in airtight containers. Want ideas for add-ins? Try raisins, coconut, dried blueberries, dried bananas, or dried mangos. You could also try adding wheat germ, dry quinoa, barley, or flax seed.
• Pack food in a jar. Pour a few tablespoons of dressing in the bottom of jars and let your kids load it up with their favorite vegetables. Or, pour in plain yogurt, a little honey, fruit, and granola. Be creative with your layers!
• Make homemade dressing. Combine your favorite vinegar with olive oil, mustard, and a drizzle of honey for a kid-friendly dressing. Or, combine ranch powder with plain yogurt and a splash of milk instead of mayonnaise.

Lacey Starkey, a learning facilitator and personal health coach/mentor at LifeSynch, a subsidiary of Humana, has a bachelor’s degree in wellness science and a master’s degree in health education. She is also a certified personal trainer and group exercise instructor. In her spare time, she enjoys being outdoors, exercising and staying active in her local community garden.

It’s easy to make a few adjustments that will make your Thanksgiving feast a little healthier without losing taste.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

If you would like to serve something a little less traditional and a little more healthful this holiday season, try one of these recipes.  The sugar and fat found in much of our holiday food has been cut, but freshness and flavor has been added.  No marshmallows or canned soup here! These recipes are great for a holiday feast and are easy enough for a weeknight side dish.

Sweet and Spicy Potatoes

• 2 medium sweet potatoes
• 1-2 tablespoons each of chipotles in adobo
• 1-2 tablespoons of brown sugar
• 3 tablespoons of butter (or butter substitute)
• Salt and pepper to taste

Poke a few holes with a fork in each potato. Bake sweet potatoes about 1 hour. Smash sweet potatoes with a fork or potato masher until broken apart. Stir in the rest of the ingredients until well-blended. Serve hot.

Fresh Green Beans

•  1 pound of fresh green beans, rough edge trimmed off
• 1 diced shallot or 3 tablespoons of diced purple onion
• 2 slices of lean bacon, diced
• 2 garlic cloves, diced
• Salt and pepper to taste

Blanch green beans in boiling water for 5 minutes and drain. At the same time, sauté diced bacon in large skillet. Once bacon is crisp, remove from pan and drain all but 1 tablespoon of bacon grease. Add diced shallot/onion and garlic to hot skillet and sauté along with drained green beans for two additional minutes. Stir in bacon and serve at room temperature.

For tangy green beans, add 1 tablespoon each of brown sugar and apple-cider vinegar the last two minutes of cooking. (more…)

According to the United States Department of Agriculture, consuming foods rich in fiber, such as whole grains, can reduce the risk of coronary heart disease.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

Every September the Whole Grains Council celebrates a month of whole grains by encouraging us to make small improvements that can make a big difference. Even though September is coming to a close, any time is a good time to make a healthy change.

Why are grains so important? Whole grains are a good source of complex carbohydrates, vitamins, minerals, and are naturally low in fat. Carbohydrates are where our bodies get the majority of the energy needed to function properly, making whole grains an important part of a healthy diet.

According to the United States Department of Agriculture, consuming foods rich in fiber, such as whole grains, may reduce the risk of coronary heart disease. It is recommended that you get at least half your servings of grains a day in the form of whole wheat. To find what amount of whole grains you need according to age and weight, check out http://www.mypyramid.gov.

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Homemade cleaning products reduce the toxic chemicals in your home.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change. The first, written by Lacey Starkey, offers tips for decreasing the use of toxic chemicals and enjoying a healthier home.

Many homes have cabinets full of toxic chemicals in the form of cleaning products. While you may  believe that you are simply cleaning your home and removing germs, remember that you are also spraying toxic chemicals that your family may inhale. The pine fresh scent of your favorite cleaning products may be covering up the strong chemical smell. Not ready to give up your favorite cleaning products? Consider using chemical-free homemade cleansers for most of the time and your favorite very infrequently — with the windows open. Once you make the switch to natural cleansers, you may realize you don’t miss the chemical-laden products at all. And as a bonus, you may gain cabinet space because you won’t need to store multiple cleansers. Most of the ingredients in the “recipes” that follow are usually basic staples found in most kitchens and have a variety of uses.

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