Daliy Health & Wellness Tip

  • A Pound a Week

    Losing one pound a week adds up to 52 pounds over a year. Losing weight slowly through behavior changes means you’re more likely to keep it off. Keep in mind that the extra pounds didn’t all come on in one month; they’re not going to come off that quickly, either.
  • Accentuate the Positive

    One of the biggest mistakes we make to thwart our joy is dwelling on the negative and over-thinking things. Focusing on the positive can help us attain happiness.
  • Add Activity Slowly

    When you make the decision to increase your activity, start by slowly replacing sedentary activities with more active ones, for instance, cut out one TV show a day and spend that half hour taking a walk. Look for ways to make your daily routines just a little more physically demanding.
  • Antioxidants for a healthy heart

    Load your plate with fruits and vegetables — five to nine servings a day — to help lower LDL "bad" cholesterol. Antioxidants in these foods may provide the benefit to help lower blood pressure and maintain a healthy weight.
  • Any Movement Counts

    If exercise sounds like a dirty word to you, here's some good news: You can boost your heart health by incorporating physical activity into your day. Any kind of cardiovascular activity counts – gardening, dancing, or taking the stairs instead of the elevator. Even housework can qualify as exercise – as long as you're doing serious cleaning that gets your heart rate up and not just light dusting.
  • Avoid Alcohol

    For a good night’s sleep, avoid alcohol before bed. While having a drink right before bed may help you fall asleep initially, research shows that alcohol causes more fitful sleep, increases wakefulness and makes it harder for you to fall back to sleep.
  • Balanced Lifestyle

    To flip the energy switch from fatigued to fired-up, look at the choices you make in your everyday life. Stress, excess weight, lack of exercise, too little sleep and a poor diet all undermine our levels of energy. Attacking any one of those areas will give us more energy. Ideally we should try to improve all five.
  • Be Food Mindful

    When you are more mindful of what you eat and how it tastes, chances are you’ll stop living on foods you don’t actually like or nibbling on whatever happens to be around, like candy at the office or free samples at the grocery store.
  • Bedtime Cues

    Creating a regular bedtime routine can help promote a good nights sleep. Whether it’s taking a hot bath or drinking a cup of herbal tea, following a regular soothing ritual signals your body that it’s time for bed.
  • Belly Breathing

    The next time you’re stressed, stop what you’re doing and practice some deep belly breathing to relieve the tension. You can do it anywhere and you’ll feel immediate results.
  • Blueberries & Antioxidants

    Mix half a cup of blueberries into your morning cereal. Blueberries rank number one in terms of their antioxidant power. Antioxidants neutralize free radicals, which are unstable compounds that can damage cells and lead to diseases including cancer.
  • Body Image

    Treat your body well by filling it with healthy foods, drinks, getting plenty of rest and exercise.
  • Breakfast, Lunch & Dinner

    Eating regular meals — breakfast, lunch and dinner every day — can reduce your risk of metabolic syndrome. In a recent study, those who ate irregularly and skipped meals were more likely to have insulin resistance and metabolic syndrome.
  • Budget Foods

    To support and sustain the very best life, choose the very best food to support and sustain you. Try to eliminate snack foods and eating on the run. Select seasonal produce and center meals around health-supporting, low-cost staples, such as brown rice, red beans, split peas, carrots, yams, greens, apples, citrus fruits and bananas.
  • Caffeine Cutt-Off

    To aid in a better nights sleep, cut off caffeine by 4 p.m. It takes four to six hours for the average adult to metabolize caffeine, no matter how much you drink.
  • Calculating Obesity

    The easiest way to determine if you’re obese is by calculating your body mass index (BMI), the ratio of your weight to your height. Adults with a BMI of 25 or higher are considered overweight; with a BMI of 30 or higher, they’re considered obese.
  • Calorie Consumption and TV

    A recent study showed that children who ate in front of the television consumed 500 more calories and ate 21 minutes longer than children who didn’t eat with the TV on.
  • Change Your Lifestyle

    Rewarding yourself for making healthy behavior changes increases the chances your new lifestyle changes will become habit.
  • Control Issues

    If you focus on what you can control; you’ll feel less stress. One way to create a feeling of positive control: Make a menu of rewarding actions for yourself. Whenever you feel yourself falling into negative thinking, pick something from your list and do it.
  • Control What You Can

    For good health we need to strive for balance and not worry about what we can't control, but instead do what we can do.
  • Cool it Down

    Most experts believe a cool room will help you sleep better because it mimics the drop in body temperature you experience when you sleep.
  • Cut Out 200 Calories

    Lifestyle tip: cut out 200 calories a day – calories you eat out of habit, not hunger – you will lose weight, and that will lower your health risk. If the idea of working out 30 to 60 minutes a day seems ridiculous, just try to add in 10-minute walks twice a day.
  • Cut the Clutter!

    Simplify. It seems human nature for just about everyone to take on too many tasks and responsibilities, to try to do too much, and to own too much. Find a way to simplify your life. Change your lifestyle. Learn to say no to requests for help. Get rid of the clutter and baggage in your house -- and your life.
  • Decrease Disc Pressure

    Avoid bending from the waist when your back hurts. This increases the disc pressure.
  • Deep Breaths

    Had it with the traffic or your demanding boss? Take six deep breaths over the course of one minute. Also look for cues throughout the day to turn what could be a stressful experience into a positive one: Pause, register that you’ve reached your limit, take a slow deep breath in, then, as you exhale, think of a mantra (something that’s comforting to you, such as “peace” or “healing”). Repeat the process a second time.
  • Dental Health

    Take care of your teeth. You only get one set of permanent teeth. Poor dental heath can be expensive, painful, and interfere with overall wellness. Brush your teeth twice a day, floss every day, and see your dentist regularly.
  • De-stress with Exercise

    Regular physical activity can help reduce the effects of stress on the body and may be one of the best remedies for anxiety. While 30 minutes of moderate exercise (such as a brisk walk) five days a week or more is your goal, don’t let that deter you. Even a 10-minute burst of vigorous exercise, like jumping rope, can give your mood a boost. Enlist a friend to walk with you at lunch, or, if you’d rather go solo, put on some happy tunes to get you moving.
  • Diet Food

    If you struggle with body image, you might be inclined to eat foods that aren’t really food, like diet bars that contain a long list of ingredients you can’t pronounce. Before you know it, your diet consists largely of manufactured products that may be low in calorie, but also low in nutritional value. Instead of substituting foods with faux alternatives, expand your dietary palette with fresh, nutritious foods.
  • Dim the Lights

    Dim the lights throughout the house this evening. Gradually reducing the amount of light in your home will mimic the way sunlight goes down and help trigger sleepiness.
  • Do Something Fun

    Every weekend set a goal of doing one fun activity.
  • Don't Skip Meals

    Eat meals at regular times. Skipping meals can lead you to eat more when you do eat.
  • Don't Sweat the Small Stuff

    Let things go. It's simpler said than done, but learn to let things go once in a while. So what if the dishes don't washed everyday or that the house doesn't get vacuumed every week. Learn to recognize the things that don't really have much impact in your life and allow yourself to let them go -- and then not beat yourself up for doing so.
  • Don't Worry, Be Happy

    The next time you feel a bad mood brewing, get out of your head by calling a friend, going for a walk in the park or renting a funny movie. Repeat as necessary.
  • Eat Out Healthy

    Cut back on your visits to restaurants. When you do eat out, try going to a deli or sandwich shop, where you’re likely to have more healthy choices.
  • Eat Slowly

    Be mindful of what you are eating by staying focused and eating slowly. Notice the scents, flavors and textures in your food. Take small bites and sip water in between. Ask yourself: How does the food really taste? What does it feel like in my mouth? Does it satisfy my taste buds? Is my mind present when I take a bite? This practice does more than allow you to enjoy your food; it also reminds you that you deserve to be nurtured and treated well.
  • Eat Your Broccoli!

    Eat your fill of broccoli, but steam it rather than microwaving it. Broccoli is a cancer-preventing super food, one you should eat frequently.
  • Enjoy Life

    For stress reduction, read a good book or magazine and allow yourself the time to focus on what you enjoy.
  • Excersize & Cholesterol

    Exercise can increase your high-density lipoprotein, commonly known as "good" cholesterol, and decrease your low-density lipoprotein, also known as "bad" cholesterol.
  • Feed Stress

    Healthy food gives your body the fuel it needs to cope with the stresses of daily life.
  • Fight Cancer with Water

    Every time you go to the bathroom, stop by the kitchen or water cooler for a glass of water. A major study published in The New England Journal of Medicine in 1996 found that men who drank six 8-ounce glasses of water every day slashed their risk of bladder cancer in half. Another study linked the amount of water women drank to their risk of colon cancer, with heavy water drinkers reducing their risk up to 45 percent.
  • Fish for a Healthy Heart

    A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of triglycerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Just don't drop the filets in the deep fryer – you'll negate the health benefits.
  • Fish Oil

    Fish oil is particularly important to heart health. It can lower triglycerides, another kind of fat in your bloodstream that is a risk factor for coronary heart disease. Get plenty of omega-3s from grilled salmon, tuna or sardines three times a week, or by taking a daily supplement. If you’re on blood thinners, consult your physician first.
  • Focus on Fats

    Focus on fats for the week. Clean out your cupboards of all baked goods and processed foods with trans fats. Then work on reducing saturated fat by replacing beef and chicken with heart-healthy fish and beans. Swap out butter and corn oil for olive and canola oils.
  • Focus on Lifestyle, not Scale

    Focus on achieving lifestyle change, not a number on the scale. I f you are a number person, remember that weighing yourself every day might be discouraging. If you want to follow your weight loss, weigh yourself only once a week at the same time and on the same scale.
  • Food Log

    Keep a food log for a week. Before you put anything in your mouth, write it down. Then, record what you felt before, after and while you ate it. After a few days, you’ll identify the moods and emotions that send you straight to the fridge.
  • Form a Healthy Habit

    It takes up to six months for changes in behavior to become habit. That’s a long time! You’re bound to slip along the way. If you do, don’t give up—it happens to everyone. Whether you’ve missed a day or a whole week, the important thing is to get started again.
  • Fried Food Twice as Fatty!

    When food is fried, it can have as much as twice the amount of fat and calories it has when it’s grilled, broiled or fresh.
  • Get Hands-Free

    To prevent neck and back strain, never cradle the phone. Use a headset to keep your neck and shoulders from straining.
  • Get More Vitamin D

    Know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.
  • Good Garlic

    Add garlic to everything you eat. Garlic contains sulfur compounds that may stimulate the immune system's natural defenses against cancer, and may have the potential to reduce tumor growth.
  • Grab Your Shades

    Protect your eyes with sunglasses that block 100% of UVA and UVB rays.
  • Happy Foods

    Mix it up: At your next meal or snack, combine a complex carbohydrate, like whole-grain bread or a potato, with a protein such as peanut butter, turkey or low-fat cheese. Feel how this combination improves your mood.
  • Have a Pre-Party Snack

    Don’t go out to eat or to a party when you’re “staving.” Have a glass of no fat milk or a piece of fruit before leaving home.
  • Healthy Benefits

    To make lasting lifestyle changes, you have to be willing to commit to the process. If you aren’t quite ready to take action, it may help you to think of the benefits of being healthier, such as having more energy to play with your kids or grandkids.
  • Healthy Heart Eating

    Load your plate with fruits and vegetables - five to nine servings a day - to help lower LDL "bad" cholesterol. Antioxidants in these foods may provide the benefit to help lower blood pressure and maintain a healthy weight.
  • Healthy Work-Balance

    A good work-life balance is considered important to employee health. Make sure to take breaks throughout the workday and take at least one vacation a year.
  • High Cholesterol

    Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions to prevent high cholesterol.
  • High Class Food

    Buy the best food you can afford and savor them. It’s easy to munch mindlessly on inexpensive chocolate kisses, but you won’t with a $2 truffle.
  • Hot Bath

    Take a hot bath. It removes the day’s residue, relaxes the muscles and induces sleep.
  • Hunger Check-In

    Check in with your hunger throughout the day, not just before meals. For example, every time your cell phone rings, ask yourself how hungry you are on a scale of 1 to 10. Eat meals and healthy snacks accordingly. If you’re at a 3, for example, you might tide yourself over until your next meal with a handful of celery sticks smeared with peanut butter. That will keep you from reaching a 10, which might prompt a binge.
  • Hunger Cues

    Do you eat when you’re hungry and stop when you’re full? Most of us don’t. We race through the day, we grab food on the go and at some point we realize we’re famished so we consume a box of crackers or wolf down a supersize burger that winds up feeling leaden in the stomach. Pay attention and respond to your hunger cues.
  • Just Say

    Make time for yourself by paying attention to your gut. The next time you’re asked for time, money or effort and your belly knots at the thought, smile sweetly and say, “I’ll get back to you,” so that you can think it over, or go right for the more definitive, “I’m afraid I just can’t do that right now.” Trust your gut.
  • Keep a Food Diary

    Keep a food diary. Tracking what you eat in a journal can double your weight loss. The simple act of writing down what you eat can make you more aware of and accountable for how much you eat.
  • Less High-Fat Meat

    Cut out high-fat animal protein. A Yale study found that women who ate the most animal protein had a 70 percent higher risk of developing non-Hodgkin's lymphoma, while those who ate diets high in saturated fat increased their risk 90 percent. So switch to low-fat or nonfat dairy, have poultry or fish instead of beef or pork, and use olive oil instead of butter.
  • Less is More

    Don't overload your backpack or purse. Remember to carry it over both shoulders to balance the load (if possible).
  • Let the Sun Shine in

    As soon as the alarm goes off in the morning, throw back the curtains and let in the daylight. Exposure to light signals your biological clock to make the switch from resting to being awake.
  • Lights Out!

    To increase your zzzz’s, shut out the light at night. Keep your room dark and avoid exposing yourself to light in the middle of the night.
  • Lose 10 Pounds a Year

    Walking an extra 30 minutes a day can lead to a 10-pound weight loss in a year.
  • Lose Weight...Win the Battle

    The single best thing you can do to combat metabolic syndrome is lose weight. Losing just 7 percent of your body weight can help reduce blood pressure, glucose, triglycerides and cholesterol.
  • Lower Bad LDL

    Eat more vegetables, fruits, whole grains and legumes. These wonders of nature may be one of the most powerful strategies in fighting heart disease. The increase in dietary fiber helps lower bad LDL cholesterol.
  • Make a Difference

    Volunteering can give people an enormous sense of purpose. Research shows it can also reduce depression in heart patients.
  • Make Small Goals to Achieve a Big One

    Break your weight-loss goal down into smaller goals. Reward yourself every time you lose 3 pounds. Get a book, go to a movie, or do something else you like. (Don’t use food treats, though.)
  • Measure Food Portions

    Use a food scale and measuring cups to measure servings until you can do it by eye.
  • Measure Up Healthy

    Waist circumference indicates where fat is stored in your body. Excess fat in the abdomen may mean you’re at a higher risk for health problems. To find your waist circumference, simply measure around your waist with a tape measure. A desirable waist circumference is less than 35 inches for women; less than 40 inches for men.
  • Meditate

    Find five or 10 minutes to meditate each day for a week. Sit in a comfortable, upright position, close your eyes and repeat a soothing phrase, or mantra, to yourself quietly.
  • Metabolic Syndrome

    Metabolic syndrome is a pre-diabetes state, the body is having a harder and harder time using insulin properly, and with that, belly fat is building up, cholesterol is getting out of whack and blood pressure is rising. High blood pressure, large waistline, high triglycerides, low HDL cholesterol and high fasting blood sugar are at the heart of metabolic syndrome.
  • Mindless Eating

    Mindless eating can have a devastating impact on your ability to recognize hunger cues, to say nothing of its effects on your waistline. When you’re eating, pay attention to what is on your mind, how your body feels and how your thoughts and emotions change after a meal or a snack.
  • Mono-fats

    Monounsaturated fats (found in olives and olive oil, canola oil, nuts and avocados) and omega-3s (think fish, flaxseed and walnuts) can boost your “good” HDL cholesterol.
  • More Veges, Please

    For a proactive anticancer diet every time you eat, aim to have two-thirds of your plate made up of healthy plant foods, like vegetables, fruits, whole grains and beans. Then have the remaining one-third, or less, made up of animal foods, preferably lean poultry, seafood, and very limited amounts of red meat. To add flavor, use moderate amounts of healthy oils, herbs, spices, citrus, and vinegars.
  • Movie Magic

    Watch a funny movie. The laughter will take your mind off of any stress you might be encountering.
  • Multivitamins to the Rescue

    Take a multivitamin every morning. Many studies suggest getting the ideal levels of vitamins and minerals can improve your immune system function and help prevent a variety of cancers.
  • Need a Snack?

    A handful of nuts are a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving HDL "good" cholesterol intact. Several studies show that people who eat about an ounce of nuts a day have lower risk of heart disease. Nuts are high in fat and calories, so only eat a handful. And make sure they're not covered in sugar or chocolate.
  • Night Snacking

    Stop eating three hours before lights out. If you must, try 3 cups of air-popped popcorn sprinkled with Parmesan cheese or six whole-grain crackers with peanut butter. The carbs will trigger the production of serotonin, a brain chemical that makes you calm and sleepy, while the fat and protein will help you feel full.
  • No Home Alone

    When you’re feeling down, don’t give in to the urge to veg at home alone. Perk yourself up by seeking out the company of friends.
  • Oatmeal is Good for You!

    A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you'll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.
  • Omega-3s

    Make it a habit to include fatty fish like salmon, sardines, or rainbow trout in your diet. Adding a four-ounce serving of fish like these to your menu twice a week is a great way to get your omega-3 fatty acids, helping to reduce the risk of heart disease by decreasing your blood pressure and triglycerides.
  • Pay Attention to Food

    When you’re unhappy with the look, shape and feel of your body, food becomes a source of discomfort, confusion and consequences rather than a vehicle for nourishment and enjoyment. Paying attention to what, when and why you eat will not only lead to greater satisfaction, but your jeans may fit better too.
  • Phone a Friend

    Call a friend and catch up for a great stress reducer!
  • Plan Your Activity

    Plan something to do as soon as you get home from work. (Take a brisk walk, read mail, take a shower.)
  • Puppy Love

    Play with your dog. Not only will your dog love it, but you will reduce stress while getting some exercise.
  • Put Work Aside 1 Night

    A great wellness tip for workaholics is to start with just one evening normally spent taking work home and instead go for a walk, watch a comedy movie or enjoy a relaxing spa treatment.
  • Put You First

    Dealing with your emotions and adopting healthier habits are the most effective ways to keep your blood pressure down and your arteries in the clear. Stress can be like that shady friend your mother always tried to keep you away from. When it’s constantly hanging around, taking care of your needs can fall to the bottom of your to-do list, and your bad habits can take over. Negative emotions can cultivate unhealthy coping methods and lead to an unhealthy lifestyle.
  • Relax...

    If you have trouble relaxing enough to fall asleep do no work, take no phone calls and avoid the computer in the hour before bed. Instead take a soothing bubble bath or read a good book, activities that won’t rev you up.
  • Relaxation Exercises

    Relaxation exercises such as deep breathing, guided imagery or progressive muscle relaxation exercises help slow the heart rate and respiration, lowers blood pressure and prepare you for a better state of sleep.
  • Screening for Early Detection

    Cancer screening tests can be useful not only in detecting cancer, but also helping prevent it. Screening tests like the colonoscopy and Pap smear can detect abnormal cellular changes before they turn cancerous. The key to their effectiveness, however, is that they are done regularly.
  • Secret Food Benefits

    Many fruits and vegetables, such as oranges, bananas, and mushrooms, are also high in potassium, which can help regulate blood pressure.
  • Set a Goal

    Make a small, specific and action-oriented goal, like no eating in front of the television, or walking for 10 minutes before lunch. Your plan may require you to adjust your environment, for example by moving the TV out of the kitchen.
  • Share the Load

    Even though we may sometimes feel we're the only ones capable of doing something, it's usually not the case. Get your partner or other family members to help you with all your personal/family responsibilities.
  • Shed the Pounds for Your Heart

    Losing weight is one of the best things you can do to fight cardiovascular disease. Being overweight affects the lining of your arteries, making them more prone to collect plaque from cholesterol. Losing weight – especially belly fat, which is linked to hardening of the arteries – helps raise HDL "good" cholesterol and reduce LDL "bad" cholesterol. Aim to keep your body mass index (BMI) under 25.
  • Shield Your Heart

    A diet that's low in fat is like a warrior's shield against heart disease. Decrease your saturated fat intake to no more than 7 percent of your daily calories.
  • Simple Thoughts to Live by

    Live simply, expect less and give more.
  • Sit Up Straight

    For a healthy back maintain good posture. Are you sitting up straight as you read this?
  • Sleep Healthy

    Sleep on your back or side, not on your stomach. This helps to keep your spine in line and reduces the risk of hurting your neck while you sleep.
  • Sleep Routine

    To establish a healthy sleep routine try to go to bed at the same time each night and get up at the same time each morning.
  • Sleep Well

    Aim for seven to nine hours of restful sleep every night.
  • Sleep Workout

    A good workout that gets your heart pumping and muscles flexing works wonders on promoting sleep. Regular physical activity makes it easier for you to get to sleep and improves the quality of your sleep. For maximum benefit, avoid rigorous activity three to four hours before bed. Body temperature rises when you exercise, which can make it hard for you to get to sleep
  • Slow Down & Enjoy

    Eat slowly. Enjoy every bite. Cut food as you eat, not all at once. Put your fork down between bites.
  • Smile!

    You can't be unhappy when you're smiling or singing. There's a definitive connection between living well and healthfully and having a cheerful outlook on life.
  • Spa Time

    For stress reduction, soak in a hot tub. Light candles and add soothing music to create the spa experience.
  • Spicy Stress

    Stress is a bit like chili powder: The key is adding enough to keep life spicy but not enough to burn. The first clues that things are getting out of hand are fatigue and irritability. Also, when you notice that previously enjoyable activities don’t have the same kind of magic for you.
  • Start with a Walk

    If you’re not used to exercising – start out by going for a walk. It's easy, healthy, and all you need is a good pair of shoes. Aerobic or cardiovascular exercise such as walking lowers risk of stroke and heart disease, helps you lose weight, and keeps bones strong. If you're just starting out, try a 10-minute walk and gradually build up from there.
  • Stop & Smell the Roses

    Slow down. Life is simply too short, so don't let things pass you in a blur. Take steps to stop and enjoy the things and people around you. Schedule more time between meetings; don't make plans for every evening or weekend, and find some ways to distance yourself from the things that are causing you the most stress.
  • Stress and Cholesterol

    Chronic stress can increase heart rate, blood pressure and inflammation, all of which are associated with the buildup of plaque in the arteries. According to a recent study, people who react the most severely to stressful situations are three times more likely to have high LDL than people who stay the most serene. While stress may not be the most important contributor to unhealthy cholesterol levels, it may contribute to the problem.
  • Stress-Fighting Foods

    If you are facing significant, chronic stress, you may be amazed at the healing power of foods high in omega-3 fatty acids. These include salmon, albacore tuna, walnuts and flaxseed — even fish oil supplements. Research shows that omega-3 fatty acids can reduce the volume of cortisol that your body produces.
  • Stretch After Inactivity

    Stretch your legs and back after each hour of sitting. Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.
  • Stretch Daily

    Stretch your spine. A daily stretch can help alleviate many aches and pains.
  • Super Foods

    Foods high in folic acid, such as leafy greens, and foods high in vitamin B12, such as lean animal protein, can help regulate your mood and increase your energy.
  • Sweeteners and Your Weight

    For better weight control, limit your consumption of sugar. When possible, switch from refined sugar to alternatives like agave nectar.  Made from the cactus plant, this liquid sweetener has a lower glycemic index and glycemic load than sugar, meaning that ounce for ounce it will keep your blood sugar more even.
  • Take a Challenge

    Challenging ourselves mentally promotes an increased sense of focus, awareness and energy. Brain games played against the clock challenge our attention, processing speed and mental flexibility.
  • Take Care

    Daily wellness also includes taking care of your health conditions responsibly. If you take medication, follow dosage instructions faithfully.
  • Take Charge & Set Priorities

    Sometimes it's easier for us to allow ourselves to feel overwhelmed rather than taking charge and developing a prioritized list of things that need to get done. You need to buck the trend. Develop a list. Set priorities. And then enjoy the satisfaction of crossing things off your list.
  • Tea Time

    Take up a tea habit. The healing powers of green tea have been valued in Asia for thousands of years. In the West, new research reveals that it protects against a variety of cancers as well as heart disease. Some scientists believe that a chemical in green tea called EGCG could be one of the most powerful anticancer compounds ever discovered.
  • Tension Triangle

    Tightness in what’s known as the tension triangle, your brow, jaw, neck and shoulders seems to be a frequent companion to the stress associated with computer-focused office work. Simply getting up and moving around can help. Kneading muscles gently, applying a warm-water compress or stretching can also ease the muscles back to their normal state.
  • The Best Medicine

    Laughter, or even anticipating a laugh, may make you not only happier but healthier. Researchers at Loma Linda University Medical Center found that joyous laughter can increase endorphins (those feel-good chemicals responsible for the runner’s high), reduce stress hormone levels and elevate your immune system.
  • Thought Swap

    Replace your negative thoughts with positive experiences; you’ll be less likely to brood later.
  • Time Management Tips

    Learn to better manage your time. Avoid procrastination. For many people, most of the stress they feel comes from simply being disorganized -- and procrastinating. Learn to set more realistic goals and deadlines -- and then stick to them. You'll find that not only are you less stressed, but your work will be better.
  • Trans Fats Warning

    Only 1 percent of your daily diet should consist of trans fats: margarine, oils, fried foods and pastries. Try to eliminate trans fats from your diet.
  • Trigger Foods

    If you have certain trigger foods, don’t keep them in the house. You’ll save money and you won’t be faced with that temptation on a daily basis.
  • Tune Out Stress

    Listen to soothing music to reduce your stress. Clear any distractions you might have so that you can focus on relaxing while you listen to the music.
  • Watch Portion Sizes

    Be cautious when dining out. Restaurant serving sizes are outrageous! Don’t be afraid to split meals or take food home with you.
  • Water Workouts

    If exercise is painful to your joints or difficult due to extreme excess weight, water workouts or a water aerobics class may be your best starting point. Water’s buoyant effect relieves the strain on joints and makes it easier to move.
  • We do Need Fat

    We all need a little fat in our diet – about 25% to 35% of our daily calories. But the type of fat matters. Unsaturated fats -- like those found in canola, olive, and safflower oils – lower LDL "bad" cholesterol levels and may help raise HDL "good" cholesterol. Saturated fats – like those found in butter and palm oil – and trans fats raise LDL cholesterol. Even good fats have calories, so eat in moderation.
  • Wear Your Seat Belt

    Buckle down and buckle up. Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.
  • Weigh the Consequences

    When confronted with a choice, ask yourself:  What's the cost? Will this add to my life or create more stress?
  • White Out!

    Foods high in sugar, white flour or other refined carbohydrates can push your triglycerides levels up. Do a color swap, replacing “white” carbs with “brown.” For instance, choose whole-grain bread, whole-wheat pasta or brown rice instead of white versions, and experiment with other whole grains like quinoa, bulgur and barley.
  • Write it Down

    Keep a journal—on paper, with a pen. It’s a great way to unearth the wisdom inside you and, day by day, sentence by sentence, discover more meaning in your life.
  • Yoga and Sleep

    A regular, balanced yoga practice helps calm the body and mind. Whether you practice in the morning, afternoon, or at bedtime, yoga paves the way to a good night’s sleep.
  • You Derserve it

    Remind yourself that you deserve to be healthy and take care of your body. Compliment yourself for achieving small goals, and encourage yourself to do more.
  • Your Great List

    Spend 10 minutes today writing a list of all the great things about you. Don’t be modest. Remember all the compliments people have given you in the past and write those down too. Whenever you feel the urge to criticize yourself, look at your list instead.

Pierre Health Insurance

Welcome to PierreHealthInsurance.com…your local, community resource for health insurance in the Pierre, South Dakota area! This site provides you information and resources to assist you with finding affordable, comprehensive health coverage for your family and/or business. In addition, you can also search for local medical facilities, review frequently asked questions and terminology about health insurance, find a local Agent, and even get a free quote for individual coverage.

At DAKOTACARE, we want to promote the health and well being of the people in Pierre and all across South Dakota.  That’s why we offer health insurance plans that are both affordable and flexible.  We are the most comprehensive managed care network ever assembled in South Dakota, including 100% of the hospitals and over 98% of the providers across our great state. Our group and individual plans include flexible premiums, deductibles and copayments, allowing you affordable options and outstanding health coverage for your family and/or business.

We understand what it means to be a South Dakotan. We live, work and play here, too…just like you. DAKOTACARE is the only community-based, physician-owned health plan in South Dakota and we protect our own.

That’s what it means to be South Dakota’s Own.