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.

Taking small steps can make it easier to reach your bigger goals of improved health and wellness.
Photo by Lisa Huber

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 that time of the year when we start talking about New Year’s resolutions. Some are large, some are small and some are simply unreachable. We are so motivated to make improvements as a new year approaches that we often set the bar too high, which inevitably leads to failure and disappointment.

Each January, according to a recent study, approximately 1 in 3 Americans will make a resolution. While about 75 percent of us stick to the goals we set for at least a week, only 40-45 percent are still on target six months later. Why is it so hard to stay on track?

I believe that the biggest problem is how we set goals in the first place. Why not set smaller goals so that we can celebrate a quick success that will motivate us to take the next step toward a larger goal? For example, let’s say my goal for the first week is to cut back on my sugary drinks. If I currently have two sugary drinks a day, my initial goal will be to cut back to one sugary drink a day. That doesn’t sound too difficult, right? If the first week’s goal was achieved, set a new goal, such as cutting back to two sugary drinks a week.

The point is to set realistic goals. If you know that you aren’t going to be able to cut sugary drinks completely out of your diet, then don’t set an initial goal to do so. You’re setting yourself up for failure.

Here are a few other ideas to get you started:

• Drink more water: Most of us should drink more water and don’t come close to the recommended eight 8-ounce glasses a day. If you don’t drink much water now, then you will probably want to start out with a goal of drinking a much smaller amount and work up to eight glasses.
• Run a 5k: My fiancé has set a goal to run a 5k every month, but I’m not asking you to do that right away. Instead, set a goal to run a 5k within the next three months. Make it realistic to your lifestyle. Check out this couch to 5k program for tips and inspiration.
• Challenge yourself to try something new every month. For example, have you ever had spaghetti squash or quinoa? They are both delicious and healthy.

I want to challenge you to think outside the box and come up with a resolution that you will be successful in keeping. Celebrate once you’ve met that goal. (But don’t reward yourself with cake! Indulge in something you love that is going to make you feel good about your success.) Now get out there and take just one step toward a healthier new you.

Ramona Cash, a site administrator for the personal health coaching program for LifeSynch, a subsidiary of Humana, has a bachelor’s degree in health education and a master’s degree in health science. She is also a certified health educator. In her spare time, she enjoys riding her bike, going to the farmer’s market, and cooking healthy recipes for her food blog, “Keep It Fun and Healthy.”

Stay on track with your health goals during the holiday season.

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 holidays are a special time of year, but the celebrations can derail our healthy eating goals. Statistics show that most Americans will gain one pound during the holidays. That may not seem so bad, but even if you gain only one pound during one season of the year, that’s still adds up to a big difference in 10 or 20 years. And let’s be honest, most of us will gain a pound or two here and there at other times of the year if we are not careful. The reminders below may make it a little bit easier to stick to your goals and prevent you from gaining an extra pound or two during the holidays.

Don’t drink too much
Holiday drinks, especially those containing alcohol, can contain a lot of calories especially if you aren’t paying close attention to how much you are having. You may also drift over to the buffet table a little more often if you are drinking a little more than you should. Try drinking more water and replacing high-calorie alcoholic beverages with lower-calorie alternatives such as a wine spritzer (2 ounces of wine mixed with club soda and a little cranberry juice. And as another alternative, check out this wonderful hot chocolate recipe during the holidays:

No-Sugar-Added Minty Hot Cocoa

• 2 teaspoons unsweetened cocoa powder
• 1-2 teaspoons Agave natural sweetener
• Dash of salt
• 1 cup of 1 percent milk
•  1/2 teaspoon vanilla extract
• 1/2 teaspoon peppermint extract

Mix cocoa, natural sweetener and salt in large mug. Heat milk in microwave for 1-1/2 minutes, until hot. Gradually add hot milk to cocoa mixture in mug, stirring until well-blended. Stir in vanilla and peppermint. Yields 1 serving. (more…)

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…)

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.

November is a month to give special recognition to those who devote their time, energy and emotional support to the well-being and safety of their loved ones. While caregiving can be extremely rewarding and fulfilling, there are times when the caregiver needs support, recognition, or celebration.

Caregiving can be an ever-changing role. There are several stages of caregiving ranging from the moment when you realize that you may need to help to recognizing that your role as a caregiver will soon end. No matter what stage you find yourself, know that there are resources available to you including commonly asked questions, legal advice, community health care options, and conversations to have with the loved you are helping. You can also download a caregiver’s toolkit at http://www.humana.com/

If you are a family caregiver, it is not uncommon to feel out of your element, overwhelmed, and stressed. Most caregivers are not trained for the types of duties that are required of them. In order to provide the love and best care you can to the one you are looking after, it is important to take care of yourself. As a caregiver, you must strive to be at your best—this includes giving yourself a break:

• Set aside a minimum of 30 minutes every day for yourself. Do whatever you enjoy, whether it’s reading, working in the garden, tinkering in your workshop, knitting, playing with the dogs, or watching a sports event.
• Find ways to pamper yourself. Small luxuries can go a long way in relieving stress and boosting your spirits. Light candles and take a long bath. Ask your spouse for a back rub. Get a manicure. Buy fresh flowers for the house. Do whatever makes you feel special.
• Make yourself laugh. Laughter is an excellent antidote to stress—and a little goes a long way. Read a funny book, watch a comedy, or call a friend who makes you laugh. Try to find the humor in everyday situations.
• Get out of the house. Ask friends and family to step in and help with caregiving periodically so you can have time away from the home – and the stress.
• Visit with friends. If it is difficult to leave the house, invite friends over to visit with you over coffee, tea, or dinner. It’s important to interact with others.

Taking time for yourself will allow you to relax, recharge your batteries and de-stress. Once you reach a point of burnout, it can be very difficult to serve the needs of your loved one. If you or someone you know is showing or experiencing signs of stress or burnout, seek support.

Caregiving can also make you face situations and feelings that you may not expect such as loss, anger, and family conflict. Balancing work, family, and finances may be difficult at times. In order to keep your sanity and achieve boundaries, recognize the challenges that are causing problems and seek support and help to overcome them. Websites such as AgingCare.com and Caregiving.com can bring caregivers together to find solutions to commonly experienced issues. These resources offer webinars, activities, support groups, and forums. Remember, caregiving is two-fold job – taking care of yourself and your loved one.

Katie Rowe, a learning facilitator and personal health coach/mentor at LifeSynch, a subsidiary of Humana, has an associates degree in healthcare business services and a bachelor’s degree in healthcare management. She is an active volunteer in her community, focusing on public health initiatives. In her spare time, she enjoys exercising, vegan blogging, traveling, cooking, and any outdoor activity.

Many volunteer activities can increase your own physical activity and well-being while enhancing the well-being of others in your community.

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.

Are you looking for a way to be more physically active and more active in your community? Volunteerism could be the answer. By becoming a volunteer, you can develop new interests, help people in your own backyard, meet new people, increase your physical activity and expand your skill-set.

It’s not as difficult as it might sound.

• Bike, road and other races are held almost every weekend in many areas of the country. If you cannot compete in a race, you can still be a part of the action. There is always a need for volunteers to hand out water, direct traffic, clean up after the race or simply cheer on the participants from the sidelines. Many of these races also raise money for charitable organizations.
• Volunteer with kids to help them develop healthier habits. One great example is Girls on the Run. This program combines training for a 5K with lessons that help develop life skills and build self-esteem. The goal of the program is to encourage emotional, social, mental, spiritual, and physical development. Other examples of working to help children build healthier lives – while becoming more physically active yourself – are the YMCA, Boys and Girls Club, and local community centers.
• Habitat for Humanity is another organization that can help you get active physically while increasing your community involvement. The organization invites people of all backgrounds, races, and religions to build houses together for families in need.
• How about volunteering with your local parks and recreation department? Many parks depend upon volunteers to build trails and bridges, remove trash and invasive plants, plant trees, and restore water resources.
• You can also spend time at an animal shelter. Playing with and walking dogs is a great workout, and animal shelters need volunteers to keep them running.
•  Looking for a way to support your community in a way that fosters healthy change? Consider supporting local farming. Farmer markets, community-supported agriculture, and online markets are growing. Products that can be bought locally have less impact on the environment, and you can get to know the farmers that are growing your food! Find out what is available in your area by going to http://www.localharvest.org/.

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.

A change in the seasons may be all you need to kickstart your efforts to become healthier and happier.

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.

As the leaves begin to turn and the temperature cools, who doesn’t want to spend more time outdoors, whether it’s taking a walk in the neighborhood, biking, running or simply enjoying the fall colors. It’s also a great time for backyard barbecues, picnics, and outdoor parties.

Eating outdoors is just fun, and it doesn’t have to be unhealthy if you think beyond hamburgers and potato salad. These outdoor favorites may be easy to pack, but they are also loaded with fat and calories. There are plenty of ways to find delicious recipes that won’t pack on the pounds.

Here are some fun ideas to spice up your picnic food this fall:

• Edamame: For a fun and healthy appetizer, skip the cheese and crackers and have edamame as a side instead. Just steam these before the picnic; they don’t have to be reheated – and this soybean is a great source of protein.
• Hummus and pita chips: Hummus and pita are a great alternative to potato chips and cheese dip.
• Salads: Try incorporating fall fruit into your salads. Check out this salad combination to add a little color to your picnic:

Apple Almond Salad
Mixed salad greens
Slivered almonds
Feta cheese
Tart apple
Red onion
Raisins
Raspberry vinaigrette salad dressing

Fall Curried Pumpkin Vegetable soup by Live Better America
A nice warm soup on a cool day will hit the spot! Try packing this soup in a thermos and enjoy at a fall family picnic following a brisk walk through the park. Use the change in seasons as a springboard for making a healthy lifestyle change.

Ramona Cash, a site administrator for the personal health coaching program for LifeSynch, a subsidiary of Humana, has a bachelor’s degree in health education and a master’s degree in health science. She is also a certified health educator. In her spare time, she enjoys riding her bike, going to the farmer’s market, and cooking healthy recipes for her food blog, “Keep It Fun and Healthy.”