5 Healthy Candy Alternatives

Better-for-You Ideas

If you're trying to eat well, tempting seasonal sweets can be extra-spooky. But there's good news for your cravings: You can enjoy tasty treats without tricks. I've come up with some delicious options that give you the flavors you love, but with less sugar and added nutrition.

If you're craving Almond Joys

Try this: Make a trail mix that mimics the same flavors. Mix 1 to 2 Tbsp dark chocolate chips, 2 Tbsp unsweetened coconut flakes and 12 oil-roasted almonds (dry-roasted work, too). To pump up the volume, toss in a handful of light popcorn.

Healthy benefit: Almonds contain heart-healthy fats that can help lower cholesterol and ease inflammation.

If you're craving Peanut Butter Cups

Try this: Spread 1 tsp all-natural peanut butter on a square of dark chocolate. Eat it at room temperature, or pop it into the freezer for a few hours and enjoy later as a chilled treat.

Healthy benefit: Peanut butter has vitamin E, a powerful antioxidant that's good for your skin, and magnesium, which helps strengthen your bones. One study found that eating a little bit of the smooth stuff five days a week may reduce your risk of type 2 diabetes.

If you're craving Cookies 'n' Creme Bars

Try this: Crumble a small handful of chocolate Teddy Grahams over ½ cup vanilla nonfat Greek yogurt.

Healthy benefit: You'll get a burst of filling protein (the yogurt packs 16 g protein) along with a chocolaty crunch to satisfy your sweet tooth.

If you're craving Crunch Bars

Try this: Melt 6 oz dark chocolate and stir in 1 cup puffed brown rice cereal. Spread the mixture on a parchment-lined baking sheet and stick it in the fridge for 30 minutes. Once it's cool, cut into bars and serve.

Healthy benefit: The flavanoids in dark chocolate help open up your blood vessels, which can lead to lower blood pressure.

If you're craving Junior Mints

Try this: Mix a drop of peppermint extract into a lowfat chocolate pudding cup. Then poke mini-marshmallows with a toothpick and dip away!

Healthy benefit: Low-calorie pudding contains calcium, which can help relieve PMS symptoms and boost bone strength.

JOY BAUER, MS, RD, is the nutrition and health expert for NBC's TODAY show. Visit JoyBauer.com and follow Joy on Facebook, Twitter(@joybauer) and Pinterest (JoyBauerHealth).

Cr: http://www.womansday.com

10 Tips for Running with Your Dog

As a runner it's nice to have a partner to run with, regardless if that partner runs on two legs or four legs. A dog can make a great running partner, not only can they help keep us motivated to run, but they can also provide us with a sense of security and companionship especially for those of us who must run in remote areas.

But before you get too eager to put a leash on your four-legged friend, there are a few tips to consider prior to taking your first step out the door with your running buddy.

1. Get medical clearance from your dog's vet

Just like we need to get medical clearance for exercise, same is true for our pets. This is especially necessary if your pet has led a fairly sedentary lifestyle. While your dog may spend hours running around the backyard, it is not quite the same as running five, three or even one mile. 

2. Know which breeds are best for running 

Knowing which breeds are best suited for running can help determine if Fido is going to make a great running partner or best left hanging out in the backyard. There are certain breeds where running may actually be detrimental to your dog's well-being. Some breeds, such as the Border Collie are more prone to hip dysplasia issues which can be aggravated from running while other breeds, such as the Pug and Bulldog are more prone to respiratory and overheating issues. Runner's World has compiled a list of dog breeds and the distance each breed can safely run. But remember your dog's vet is the best source of advice as to whether your best friend can run or not. 

3. Consider the age of your dog

Having a puppy full of energy may seem like the ideal time to train her to run with you, but remember your puppy is still growing. Her bones are still developing. This does not mean she can't ever run with you, but please check with your vet as to the distance and intensity of runs that would be most suitable for your growing puppy.

Older dogs can run, depending on the breed and disposition of your dog, just make sure that you have discussed your concerns with your vet before taking Fluffy out for her first run.

4. Make sure your dog is on a leash

In my six years as a runner one of the most intimidating experiences is to come across a dog that is not leashed. While you as his owner may be quite comfortable with voice command in controlling your dog, I, as a runner, have no clue how well controlled your dog is. A few years ago I had a Jack Russell Terrier come running at me nipping at my lower leg, thankfully the dog's owner could grab him before any damage was done. My most recent scare came just a few days ago when a German Shepherd who was trained to attack came barreling at me (the owner's description, not mine)--to hear the fear in the owner's voice literally had me stop dead in my tracks until the owner gained control over his dog.

5. Consider the running surface 

We are fortunate to be able to put on a pair of running shoes and head out the door. We don't have to worry too much about the road temperature or debris, but for your dog this is a big factor.  Concrete and debris on the road are big hazards for your dog, especially in the heat of summer when the running surface is very hot.

If your dog starts to limp, you will want to stop immediately to check his paws for any foreign body that may have embedded in your dog's paw. Also, if you are running in winter where snow and ice are commonplace, after your run be sure to wash your pet's paws as salt and other chemicals used on the roads can be very toxic to dogs, especially if they are prone to licking.

6. Be aware of the signs and symptoms of overheating 

Dogs do not sweat like we do. They dissipate the heat via panting and through their paws so make sure you bring plenty of water for him or at least have access to water. My local running trail actually offers pet water stations which allows owner and pet to rehydrate at the same time. Also you may want to change your running surface from a hot road to a cooler trail when temps heat up.

If you find you dog is excessively panting, slowing down and not acting like he normally does, you need to cool him off as soon as possible. Just like heat stroke can be fatal to humans, hyperthermia can be fatal to your beloved pet. Many dog experts state that if the ambient air temperature is 80 degrees or warmer, or if there is excessive humidity, it is best to leave your dog at home. The risk at this point for heat stroke far exceeds the benefit for exercise.

Here is a link to helping keep your pet cool during the hot summer months.

7. Ease your dog into running

Just like many of us did not go from the couch to running 3 miles straight, same is true for your trusty companion. Running is very taxing on the human body and same is true for your dog. While it may seem natural for your dog to want to run with you, after all they love to please us, you must be aware that it takes time to build up the stamina to run the distances you are accustomed to running. So you may want to start with some walks to allow time for your dog to adapt to the routine of going out with you.

8. Know your dog's temperament 

If your dog has been exposed to other people and other dogs, most dogs will do fine in a running environment. However if your dog has not been socialized, you may want to rethink where and when you will run with him. Remember not everyone is eager to come across a dog even on a leash especially if the breed has a history of being intimidating. While you may know that your German Shepherd or Pit Bull is a sweetheart, I as a runner have no clue.

Having a dog who is quite territorial with his environment and even you as an owner, may be more frustrating to you as a runner as you may find yourself keeping your dog in line versus running.

If your dog has never been socialized, you may want to consider taking her to obedient classes which many local pet stores and shelters offer for a nominal fee. If you are unable to locate a class, check with your vet, he/she may be able to help you locate a class.

9. Make sure your pet is up-to-date on his vaccination

A few weeks ago a friend of mine was running when a stray dog came out of nowhere and bit her on the leg. While this dog was not running with his owner, because the dog was not wearing a collar nor were his vaccinations current, she had to endure a long 10-day wait to see if the dog showed signs of rabies. Should you be running with your dog and he finds himself in an altercation with another dog or another runner, having verification of his vaccinations can bring peace of mind to all parties involved.

10.  Be courteous and clean up after your pet

Having participated in races where dogs were permitted, nothing is more aggravating to me as a runner than to be running along and stepping in a mess that I have to clean off my running shoes before getting into my car to go home. While it may seem like an inconvenience to carry a bag or two with you to pick up your pet's mess, it really is the courteous thing to do. Also know that many municipalities are now fining dog owners for not picking up after their pet. Taking a few seconds to keep our environment clean makes running enjoyable for everyone.

These are just a few tips that may help determine if your pet is ready to hit the running trail with you. However, I want to stress that you need to get clearance from your dog's vet to see if he/she is healthy enough to run. Studies are showing that pet obesity is on the rise, so just like we need time to ease into exercise, we do not want to rush the process in taking Buddy from the couch to running without the proper guidance and time frame to do so.

Cr: http://www.womansday.com

8 Easy Fitness Trade-Ups That Boost Results

Ditch and Switch

You’ve found an exercise plan that works for you (no small feat!), so why change it? Over time, your body adapts to the same routine, decreasing your calorie burn as your muscles get better at doing those same moves over and over. Instead of plateauing, try these simple upgrades to kick things up a notch—and keep getting results. 

Instead of: a pedometer
Try: a heart rate monitor

While a pedometer tells you how many steps you take, “if you want to burn more fat, you need to measure intensity,” says Guy Andrews, executive director of Exercise ETC, Inc., a fitness education provider in Fort Lauderdale, FL. And a heart rate monitor does just that. Strap one on and do your favorite cardio routine at a pace that causes breathlessness in two to three minutes. When it becomes difficult to speak, check your heart rate. “This is where you want to spend as much time as possible during exercise,” says Andrews. 

Instead of: hula-hooping
Try: Zumba

Both hula hooping and Zumba use similar hip and core movements, but Zumba burns many more calories, says Jessica Matthews, an exercise physiologist with the American Council on Exercise (ACE). “Researchers from the University of Wisconsin-La Crosse concluded that Zumba not only improves cardiorespiratory fitness but also body composition,” which reduces body fat. Specifically, that study showed that Zumba burns an average of 475 calories in 50 minutes while hula-hooping burns 350 calories in that same time. Achieve your weight-loss goals more quickly by swapping out hooping for Zumba classes three times a week.

Instead of: an elliptical
Try: a treadmill

You may feel you’re burning more calories on the elliptical, but the treadmill offers bone-building benefits. “Every footstep you take creates an impact, which travels up your leg. Your hip absorbs it and becomes stronger and denser,” says Andrews. Because your feet remain in contact with the elliptical, you don’t get that impact. Besides, the calorie burn you get from a treadmill can equal what ellipticals offer: In a half-hour, expect to burn 215 calories at a moderate pace on an elliptical versus between 179 and 226 calories at 4 mph on a treadmill. Just check with your doctor before switching if you have osteoporosis. Otherwise, start slowly and gradually increase your speed and duration.

Instead of: group training
Try: one-on-one training

Many exercise classes try to accommodate every fitness level, from beginner to advanced. Problem is, one size doesn’t fit all. “If you’re not seeing desired results from group classes, consider working with a personal trainer,” suggests Andrews. He or she assesses you and formulates a plan specific to your needs and history, coaching you in person along the way. If you’re self-motivated, a fitness coach, who doesn’t meet with you one-on-one like a personal trainer does, but advises you online, is a less expensive option for customized help. 

Instead of: weight training
Try: plyometric training

Adding air to a traditional exercise turns it into a plyometric one—and takes results to the next level. Plyometrics, which run the gamut from jumping rope and jumping jacks to more advanced moves like jump squats, “increase leg strength, balance, acceleration and agility,” says Matthews. To avoid injury, though, land softly on the midfoot then roll forward to push off the ball of the foot, instead of landing on your heels or the balls of your feet. Add jumps as part of an interval approach to resistance training or at the beginning of a workout, recommends Matthews.

Instead of: squats
Try: walking lunges

“Walking lunges work the same muscles as the squat (mainly glutes and quadriceps/legs), but with the added benefit of core strengthening,” says Andrews. Bonus: Since you’re moving while carrying weight, the exercise becomes cardio, which burns more calories. And because walking lunges are an exaggerated walk, more like an actual move you’d do in real life, it’s less stress on the knees than a stand-in-place squat, says Andrews. Each right and left step forward counts as one rep; substitute for the same number of squats. 

Instead of: long, slow cardio
Try: interval training

You don’t have to spend hours on a treadmill to burn a lot of calories. A shorter workout including intervals (switching between high and low exercise bouts) gets the same results faster. “Numerous studies show that interval training is effective for enhancing weight loss in a short amount of time,” says Matthews. This can be as simple as alternating walking for two minutes with jogging for one minute, says Matthews. Or jog for 30 seconds and walk briskly for one minute. “The exact work-to-rest ratio can vary, so play around to decide what works best for you,” says Matthews. 

Instead of: exercise machines
Try: free weights

Exercise machines work well when you’re starting out, but free weights use your entire body, says Neal I. Pire, founder of PUSH at Volt Fitness, in Glen Rock, NJ. "A machine stabilizes you, whereas free weights make you do the stabilizing. More muscle mass works each rep of every exercise, resulting in a more functional body.” And that reduces your injury risk from everyday activities. Plus, free weights burn more calories—both during and after your workout. “More calories burned and multiple muscle groups contracting produces a leaner physique,” says Pire.

Cr: http://www.womansday.com

Does Yoga Count as Cardio?

Yoga has seen a steady rise in popularity over the past few years. According to a 2008 report released by Yoga Journal, 15.8 million American adults were practicing yoga.  In 2010, that number grew to 21.9 million.  The majority reported that they practice yoga for a number of health benefits, stress reduction and relaxation.  Yoga is a great complement to a well-rounded exercise routine, no matter what your fitness level. It offers a variety of modifications (as needed), styles and intensities, giving it a wide appeal among exercisers of all fitness levels and goals.

But one of the questions I get most about yoga isn't whether I recommend it (I do), but whether it counts as a cardio workout. Could yoga replace one or more of your weekly treadmill or elliptical dates?

Before you decide to give up your traditional cardio workout for the new power yoga class at the gym, you might want to get all of the facts first.    

The Definition of Cardio
The American College of Sports Medicine (ACSM) defines aerobic (cardio) exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." It is also defined as exercise that increases the need for oxygen and elevates the heart rate to a specific level, typically at least 60-70% of one's max heart rate. Traditional forms of cardio (think running, biking, swimming) use the largest muscle groups in the body in a rhythmic, continuous nature. This is what increases the heart rate to what is defined as an "aerobic" level and holds it there for several minutes at a time.

The Benefits of Cardio
Aerobic exercise strengthens your heart and lungs (which make up the cardiovascular system). During exercise, your muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste products. As a result, your heart has to beat faster to keep up. When you follow a consistent aerobic exercise plan, your heart grows stronger so it can meet the muscles' demands without as much effort. Everyone, regardless of their weight, age, or gender, can benefit from aerobic exercise.

In addition, cardio burns more calories than any other type of exercise, making it the go-to type of exercise for weight loss. As we know, the more calories you burn, the more weight you'll be able to lose. So if weight-loss is a goal of yours, calorie burning is key.

Does Yoga Meet the Criteria of a Cardio Workout?
When deciding whether or not yoga is a cardio workout, you have to ask yourself if it meets the criteria for aerobic exercise. A true cardio workout will meet ALL of the criteria.

It can be hard to make a blanket generalization about yoga when there are so many styles and disciplines under the yoga umbrella. Some are definitely not much of a workout. Others can be fast-paced and more intense.  But most types of yoga share the same poses—just done at different paces. Some of those poses use the "large muscle groups" of the body (think legs). Others don't. Holding any one pose (even though this is strength-building isometric exercise) for more than a couple of seconds diminishes the rhythmic nature and therefore the cardio workout potential.

Other types of yoga, such as faster-paced Ashtanga or "power" styles involve fewer holds/pauses and move practitioners quickly from one pose to the next. While these involve more "rhythmic" and "continuous" movements, it may or may not be enough to elevate your heart rate to an aerobic level—depending on the class itself and your own fitness level.

Here's a related example. Walking can be a great form of exercise. Leisurely walking (what most of us do in everyday life) meets most of the cardio criteria (large muscles, rhythmic nature, continuous movement); but at an easy pace, it typically will not meet the heart rate guideline—and therefore would not count as a true cardio workout. Only walking that is brisk enough to bring up your heart rate for an extended period of time truly offers the health and calorie-burning benefits of "cardio" exercise.

A 2005 study by the American Council on Exercise looked at the aerobic benefits and calories burned by a Hatha yoga class, which is considered one of the most beginner-friendly and popular forms of yoga.  The study concluded that while the yoga group showed numerous improvements in participants' strength and endurance as well as improved balance and flexibility, they did not burn a significant amount of calories by practicing yoga. "In fact, one 50-minute session of Hatha yoga burns just 144 calories, similar to a slow walk,” according to researchers.  That's about half the number of calories that traditional forms of cardio burn in the same amount of time. Total calories burned are a good indicator of how aerobically challenging any movement truly is. The harder it is, the more your heart rate elevates, and the more calories you burn—one sign of a good cardio workout.

But this doesn’t mean that yoga isn’t worth the time, because exercise is about more than just burning calories. It just means that you might want to reconsider swapping a yoga class for your cardio workout, and instead, use it as a complement to a well-rounded fitness routine.

What about Hot Yoga?
Hot yoga can be challenging because it is taught in a room that is typically 95 to 100 degrees Fahrenheit. At temperatures like this, you’re going to sweat—a LOT. But sweating is your body’s cooling mechanism and not an indicator of how hard you’re working. Some people naturally sweat more than others.  While hot yoga feels harder because the heat is challenging, that’s only because the room is warm, not necessarily because the workout is challenging enough to be considered cardio exercise. And any heart rate increase due to heat alone doesn't provide the same health benefits as moving your body in order to achieve that increased heart rate.

Some Yoga Counts as Cardio, Some Doesn't
So how do you know for sure whether or not your yoga class is a cardio workout? Again, there are many different kinds of yoga. Some forms (like Hatha or Kundalini) focus on gentle movements and breathing, while others are more fast-paced and physically challenging.  Your best bet is to wear a heart rate monitor, which will tell you exactly how high your heart rate gets and just as importantly, how long it stays at that level. If your heart rate stays in the cardio zone (at least 60%) for at least 10 continuous minutes, then it can be considered cardio exercise. This probably won't be the case for the majority of yoga routines, but it’s possible for some of the most advanced forms. If you are new to yoga, you’ll want to start with a beginner class to learn proper form and technique so that you can avoid injury. Then if you decide to progress to a more advanced practice, you’ll reduce your chances of getting hurt.

This information isn’t meant to discourage anyone from trying yoga, or to say that yoga workouts can’t be challenging or aren't beneficial. Just because a typical yoga class doesn’t have the same benefits as running doesn’t mean there is no benefit at all. Yoga is great for flexibility, strength and improving the mind-body connection. It develops balance, range of motion and coordination. It can boost your core strength and even improve your posture while also reducing stress.

We know that ALL movement and ALL intensity levels have health benefits and burn calories. Whether your schedule allows for one or multiple yoga sessions weekly, you’ll see a difference in how you feel when adding it regularly to your workout routine.

"Asking whether yoga counts as cardio is sort of like asking whether running can count as yoga," says SparkPeople's Coach Nicole. "Traditional forms of exercise like strictly defined cardio and strength training are what we measure other things against; but that doesn't mean exercises that don't 'fit' aren't any good. Some types of movements are in a league all their own. Yoga, like other mind-body exercises, offers documented health and fitness benefits despite the fact that they don't meet these clinical guidelines." The important thing to remember is that we all need a variety of exercises for best results. No one type of workout can truly be everything.

Related Stories from SparkPeople.com

Read more: Yoga Workout - Is Yoga Cardio - Woman's Day 

Workout Routine: 20 Minutes to Slim

20 Minutes to Slim

The fat-burning routine I’ve created for you here has 10 moves, each of which you’ll do for 2 minutes. (You can use your cell phone or a stopwatch to keep tabs on time.) Do this workout three days a week and you could lose up to 5 pounds in just three weeks!

Warmup/Power March with Arm Firmer--A

March or jog in place, keeping your abs in tight, back straight, for 40 seconds.

Warmup/Power March with Arm Firmer--B

Keep marching as you pump and curl your arms toward shoulders (like a bicep curl) for 40 seconds.

Warmup/Power March with Arm Firmer--C

Continue marching and repeatedly press your arms behind you for 40 seconds.

Punches Down

Stand with right leg slightly bent, left leg extended to side with toe touching ground. With hands in fists, pull right elbow back toward ceiling and extend left arm down toward the ground. As you shift your weight to the left foot, bending left knee, pull left elbow back and up and punch right arm down. Continue alternating. Start out slowly but eventually work up so that you’re jumping and shifting weight from leg to leg in a continuous rhythm.

Punches Up

Start with weight on left leg, knee slightly bent, and right leg extended to the side. Reach right arm up and over to the left, keeping it in line with right leg. Bend left arm at a 90-degree angle, making a fist. Then jump so weight shifts to right foot, bending right leg and extending left leg, lifting left arm overhead. Keep moving from side to side.

Hamstring Curl--A

Stand with your feet wider than shoulder-width apart in a squat position. Hold both arms straight out in front of you, hands clenched, palms facing down.

Hamstring Curl--B

Lift up out of the squat, pull elbows down to your sides and step to the right side as you lift the left leg off the floor behind you, bringing your heel to your rear. Return to squat position and repeat, this time lifting right leg. Keep alternating legs.

Double Punch

Start with weight on left leg, left knee slightly bent, arms bent by your sides so hands are at chest level, right leg straight out behind you. In one fluid motion, hop onto right leg, turning your body slightly to the right, punching arms straight up. Repeat punching as you alternate legs.

Lateral Jump

Stand with your feet hip-width apart. Bend your knees and squat, elbows bent so your hands are at your chest. From the squat position, step about 2 to 3 feet to one side. Keep moving side-toside in a squat position, and try to leap (instead of stepping), lifting foot slightly off the floor.

Twisters

Stand with feet shoulder-width apart and arms extended to the sides at shoulder height. As you twist your legs to the left, swing your arms to the right; as you twist legs to the right, swing arms to the left.

Front Leg Kick

Stand with feet shoulder-width apart, hands on hips, abs tight. Kick left leg up as high as you can, aiming for a 90- degree angle, toes pointing up. Keep shoulders back and upper body straight as you kick. Alternate sides.

Crossover Leg Kick

Stand with feet shoulder-width apart, hands at your sides. As you kick your left leg up, twist your body to the left, crossing arms over left leg. Then kick right leg up, crossing arms over right leg. Keep alternating sides.

Cooldown/Ab Tones--A

Stand with feet shoulder-width apart. Step left leg behind you, bending into a lunge. Bend your arms at your sides.

Cooldown/Ab Tones--B

Pump arms as you quickly lift your left leg up and down, bringing the knee to hip height. Repeat for 1 minute, then switch legs.

Cr. http://www.womansday.com

14 Ways to Relax

A weekend spa retreat sounds heavenly, doesn’t it? Two days of complete and total tranquility…OK, who are we kidding? Between work, the kids and the bank account, who can possibly pull this off? Good news: You don’t really need one to relax and rejuvenate. With practice, you can boost your well-being practically anywhere, anytime. These easy, no-cost refreshers are the perfect way to start.

1. Wing It Once In a While
If you’re ruled by your to-do list, it’s time to learn the art of anything goes. Contradictory as it sounds, you have to schedule spontaneity, at least at first, says life coach Cheryl Richardson, author of The Art of Extreme Self-Care. How? Plan a plan-free day: Put it on your calendar (in pen!) and when the time comes, let your freewheeling, creative, impulsive side call all the shots. Whatever you feel like doing that day, do it—no chores or responsible girl tasks allowed. Wake up and then go right back to bed. Watch a Real Housewives marathon. Spend an embarrassing amount of time on Facebook. Go solo to see that new rom-com your husband scoffs at.

2. Give Yourself a Rubdown
Two tennis balls in a tube sock is all you need for a DIY deep-tissue massage. Kristy Yazzi, a massage therapist at Canyon Ranch wellness center in Tucson, Arizona, tells you how: Lie down on the floor or in bed and place it under your lower back with the balls positioned on each side of your spine. Using a slow, continuous movement, roll your body back and forth (toward your head and then toward your feet), letting the tennis balls knead your muscles.

3. Act Like the Kid You Were
Need to destress? Regress. For a guaranteed mood lift, do whatever it was that gave you joy before teen angst changed your world view. “A girl is most connected to her soul, to the things she really loves to do, between the ages of 10 and 13,” says Richardson. Think of a few things you couldn’t live without when you were that age. “I loved digging in the dirt,” says Richardson. “Today I love flowers and gardening.” If you can’t recall any particular activities, take a cue from your children. Who cares if it’s age-inappropriate? That’s the point!

4. Pump Up Your iPod
Since music affects your mood (and heart rate and brain waves and dance moves), create a playlist of songs that demand you have a good time, like Sheryl Crow’s “All I Wanna Do,” Cyndi Lauper’s “Girls Just Want to Have Fun” and pretty much anything by The Go-Go’s.

5. Meditate On the Fly
Don’t have a quiet spot to get Zen? You don’t need it. Try mindful meditation, the simple practice of moment-to-moment awareness to quiet the mind and calm the body. Say you’re cutting up veggies for dinner. With each chop, really notice the crunch and vibrant color of the carrots and peppers. Heading out for a walk? Let the rhythm of your footfalls put you in a meditative state. “We have to train our brains to help our bodies relax,” says Marie Steinmetz, MD, who heads an integrative primary care practice in Alexandria, Virginia. If you need an extra hand to find your happy, peaceful place, Dr. Steinmetz recommends listening to guided imagery recordings by psychotherapist Belleruth Naparstek (HealthJourneys.com).

6. Pay It Backward
Got extra coupons? Offer them to the people in the checkout line behind you. It feels good to do good—and acts of kindness (even mini ones) totally count toward your lifetime karma points.

7. Destress Your Face
“Women don’t realize how much tension they carry in their jaw,” says Elizabeth Tanzi, MD, codirector of the Washington Institute of Dermatologic Laser Surgery in Washington, DC. “If you clench a fair amount of the time, over the long run it can cause hypertrophy, or thickening of the muscle on the side of the cheek, and change the shape of your face.” Chin up—it’s easy to relieve the pressure. When you apply moisturizer, gently massage the muscles along your jawline, under your ears, in a circular motion. (It’s easy to find the spot: Clench your jaw and it’ll pop right out.)

8. Redefine Downtime
Rid yourself of that stuck-in-a-rut feeling by throwing a wrench into your daily routine. “Downtime is simply any enjoyable deviation from the typical demands of your day,” says psychologist Dan Baker, PhD, author of What Happy Women Know. Look for opportunities to make those precious moments happen—and we really do mean moments. Spend just five minutes on the phone with a friend you haven’t talked to in a while, take the dog for a late-afternoon bonus walk around the block, take a more scenic route on your drive home from work once in a while. “Even a slight change in routine can bring big benefits,” points out Dr. Baker.

9. Channel Carol Channing
There’s a reason grandes dames like Carol or your sassy great-aunt are so unflappable: Everyday annoyances are no big whoop when you’ve been there, done that. “They’ve learned what’s really important and, when faced with adversity, don’t ask, ‘Why me?’ but ‘How can I learn and grow from this?’” Dr. Baker explains. You’ll get there too…eventually. Until then, try to adopt that “so what” attitude whenever you feel yourself getting riled up about something small. You’ll be amazed at how well it works.

10. Say It to Make It So
Remember the famous line from the movie Field of Dreams? “If you build it, he will come.” The same thinking holds true with your choice of words. “Just as smiling has been shown to change your mood, language can do the same,” says Loretta LaRoche, author of Lighten Up. What you say and how you say it steers your state of mind. So when a friend asks, “How are you?” don’t refer to your usual script (“OK, I guess” or “I’ve got so much to do today”). Instead, say how you want to feel as if you already do (“I’m fantastic!”). “You not only convince others, you convince yourself too,” she says.

11. Take a Power Nap
You know you could use it, but you insist on powering through your day anyway. Bad idea, says Jyotsna Sahni, MD, a physician who specializes in sleep medicine and women’s health at Tucson’s Oro Valley Hospital and Canyon Ranch wellness center. Your brain needs a breather in much the same way your muscles do when you are working out. There’s definitely a point where overdoing it leads to diminishing returns. A little shuteye clears the fog and reenergizes you to tackle your daily tasks much more effectively.

But be sure to limit your midafternoon snooze to 20 or 30 minutes (set an alarm just in case), Dr. Sahni says. Any longer and “sleep drunkenness” will make it difficult to rouse from your nap and hard to fall asleep at bedtime.

12. Wake Up with a Hug—Literally!
Toss your covers aside, bend your knees, bring them to your chest and hug them close to your body with your arms. Hold the pose for 20 to 50 seconds, then release and repeat, says Yazzi. This stretch hits all the muscles in your body— and it feels great. What better way to start the day?

13. Go to Recess
Kids get a break during the school day. Why shouldn’t you get one too? So head out to your backyard, plop down on the grass and just chill. One huge advantage of the great outdoors: no power outlets. Just you and nature. Natural environments turn down the static of everyday life, wake up your senses and calm the constantly whirring frontal lobes of your brain.

14. Make Over Your Mindset
You spend your days caring for everyone else, and you know where that leaves you? At the very end of the line. It’s time to give yourself permission to cut the line for your own TLC—and don’t be stingy about it. “There’s a huge difference between self-care and selfishness,” explains Dr. Baker. “If you can’t be good with yourself, then you can’t be your best with others.” In other words, don’t let guilt spoil your self-pampering. Doctor’s orders.

CR: 14 Ways to Relax at WomansDay.com

8 Foods That Help You Live Longer

If you’re tired of reading about must-eat superfoods that are hard to find—and even harder to pronounce; (hello, açai berry and quinoa)—take heart: Your pantry may hold more superpowered wonders than you realize! From chocolate and coffee to red wine and walnuts, the following eight amazing everyday foods can help improve your health.

Chocolate

Good news for all the chocoholics out there: Cocoa just might be one of the heart-healthiest foods around! A 2011 Harvard study found that organic compounds called flavonoids that are contained in cacao (the bean used to make chocolate) are associated with reduced blood pressure as well as improved blood vessel health, cholesterol levels and general blood flow. "All of these things are protective against heart disease," says Eric Ding, PhD, conductor of the study and a professor of nutrition and epidemiology at the Harvard School of Public Health. "But the HDL findings—the increase in good cholesterol—nobody knew about that until our study, as well as the improved blood flow." As good as that news is, it’s not a green light to eat any and every chocolate bar you come across. "Eighty percent of the chocolate we consume in this country is not healthy," says Joseph Maroon, MD, professor of neurosurgery at the University of Pittsburgh and author of The Longevity Factor. "It's pure sugar and doesn't have the flavonoids in it from the original cacao tree and bean." The experts we spoke to recommend snacking on two to four squares per day of dark chocolate that has at least 70% to 75% cacao, because it has more flavonoids. If you're not a chocolate fan, Dr. Ding and Dr. Maroon both recommend taking a 400 to 450 mg cocoa flavonoid supplement in lieu of eating squares. Photo: Martina Vignatelli/iStock

Coffee

While coffee has been widely touted for its health benefits, a recent study amounted to a small victory for male coffee drinkers. According to a 2011 Harvard study, coffee consumption has been linked to decreased rates of prostate cancer. In the study, men who drank six or more cups of coffee per day were found to have a 20% lower risk of developing prostate cancer and a 60% lower risk of developing lethal prostate cancer, according to researcher Lorelei Mucci, PhD, study author and associate professor of epidemiology at the Harvard School of Public Health. "We saw the same lower risk whether the men only drank decaf, only drank caffeinated or drank both, so it's something other than the caffeine," Dr. Mucci says. Though downing six cups of joe every day is probably too much for most people, rest assured that the study still found lower rates of prostate cancer in men who only drank one to three cups per day, compared to those who drank none at all. Get him in the habit by making a double batch when enjoying your morning brew. Photo: Michael Flippo/iStock

Watercress 

While it may not be the most popular leafy green, watercress has been associated with one very positive health impact for women: It may inhibit the growth of breast cancer tumors. Though only a small study was conducted, scientists at England’s University of Southampton reported in 2011 that a compound in watercress can "turn off" the signal that sends blood flow to a tumor, in essence stopping the tumor in its tracks. "All cancers develop new blood vessels, so if you interfere with the development of new blood vessels, you effectively impede the blood supply to the tumor," Dr. Maroon says. "A lot of the drugs [that treat breast cancer] prevent the tumors from making new blood vessels, and in that way, can slow, impede or eradicate the growth of some tumors." Although more research is needed, it’s safe to assume that adding this leafy green to your diet, whether as a sandwich topping or in salads, couldn’t hurt. Photo: Stockbyte/Thinkstock

Walnuts 

Most nuts are recognized as superfoods, thanks to a high concentration of unsaturated fatty acids, like omega-3s, which help lower cholesterol and decrease the risk of heart disease. However, a 2011 study indicates that walnuts might be the most super nut of them all. According to study author Joe Vinson, PhD, professor of chemistry at Scranton University in Pennsylvania, walnuts contain twice the amount of antioxidants per ounce as peanuts and almonds, two popular types of nuts consumed in the U.S. His research found that all nuts in general were better sources of antioxidants when compared to pure vitamin E (a type of antioxidant). But when walnuts were compared to peanuts and almonds, they were found to be better in terms of the "quality and quantity of antioxidants." According to Kari Kooi, RD, corporate wellness dietitian at The Methodist Hospital in Houston, that means walnuts can not only help improve cholesterol levels but also help manage your weight by providing satisfying heart-healthy fats and protein. Photo: Thinkstock

Olive Oil 

Olive oil has long been associated with the heart-healthy Mediterranean diet, but it may benefit more than just your ticker. In a 2011 study, researchers analyzed the olive oil consumption of 7,625 French people 65 or older and found that those whose use of olive oil was "intensive" were 41% less likely to suffer a stroke compared with those who never consumed olive oil. "We can't infer which aspects of olive oil may prevent stroke," says study author Cécilia Samieri, PhD, a professor of epidemiology and nutrition at the University of Bordeaux in France. However, Dr. Samieri says, it’s possible that the oleic acid in olive oil decreases the absorption of saturated fats—and, ultimately, the chance of stroke. Photo: Thinkstock

Apples

It looks like an apple a day really can keep the doctor away—especially when it comes to heart health. A 2011 study conducted by researchers at Florida State University compared postmenopausal women who ate 75 grams of dried apple a day to women who ate other types of dried fruit. The result? Women who ate the dried apple saw a 23% drop in their LDL ("bad") cholesterol, as well as a 4% increase in their HDL ("good") cholesterol. What’s more, the additional 240 calories derived from the dried apple slices didn't cause participants to gain weight—the apple group actually lost an average of 3.3 lbs over the course of the year in which the study was conducted. Although dried apples were used in the study, eating the equivalent amount of fresh apples is believed to produce similar results. Photo: Stockbyte/Thinkstock

Whole Grains 

New research may make you think twice before buying that loaf of white bread. Foods that contain whole grains and bran, like stone-ground whole-grain bread, brown rice and old-fashioned oatmeal, can help protect against coronary heart disease and aid in digestive health. They also improve insulin sensitivity, which can help better control your sugar levels—a vital factor for diabetics. A 2010 study found that the intake of whole grains was associated with a 16 to 31% overall reduction in the risk of dying from any cause in participants with type 2 diabetes. "Whole grains can slow the absorption of cholesterol, just like some of the drugs that you take [for high cholesterol] do,” says Dr. Maroon. In essence, by improving your overall cholesterol count, you can help lower your risk of heart disease. Photo: Thinkstock

Red Wine 

What could be better than chocolate being good for you? Red wine! (In moderation, of course.) According to a 2011 report from the University of Florida, which reviewed several studies on resveratrol—a polyphenol compound that is naturally found in red wine—it may have "anti-aging, anti-carcinogenic, anti-inflammatory and antioxidant properties." It is important to note that the studies were conducted on laboratory animals, but there is plenty of anecdotal evidence to support the claim. The key is in the polyphenols, which Dr. Maroon says, “can reduce inflammation…increase HDL and lower LDL [cholesterol levels], have a mild to modest effect on blood pressure, dilate blood vessels to improve blood flow to the brain and heart, and lower insulin resistance," which helps prevent type 2 diabetes. However, that doesn't mean you can drink a bottle of wine every night with dinner. "I don't encourage people to drink alcohol who haven't in the past [or who suffer from alcoholism]," says Dr. Maroon. "What I do say is one glass of wine for women and no more than two for men [per day] is healthy.” Though wine is no fountain of youth, it can help delay the body's aging process. Photo: Thinkstock

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