1) Oatmeal/Steel-Cut Oats - Contains soluble fiber which helps reduce the absorption of cholesterol in your bloodstream. Fruit makes a great heart healthy topping too.
(photo credit thebittenword.com via Compfight cc)

2) Beans/Legumes – Contain protein, vitamins, minerals and fiber with no added fat or cholesterol. They also count toward your daily vegetable servings to support good health. They provide folate and are a good source of the minerals potassium, iron and magnesium.
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3) Fish/Omega 3 Fatty Acids – Eating one to two servings of fish a week could reduce your risk of dying of a heart attack by a third or more. The benefits of eating fish, such as salmon, herring and tuna, usually outweigh the possible risks of exposure to contaminants. Broiling or baking the fish will provide the most heart healthy benefits versus frying.
(photo credit Lorenia via Compfight cc)

4) Nuts (walnuts, almonds, pistachios, hazelnuts, pine nuts, pecans & peanuts) – they contain both monounsaturated and polyunsaturated fats which help to lower bad cholesterol levels. They also contain fiber and vitamin E. Nuts make a great snack food at home or on the run.
(photo credit Funchye via Compfight cc)

5) Olive Oil – contains large amounts of omega-9 fatty acid called oleic acid and can provide significant health benefits, including the ability to help reduce pain and inflammation. Drizzle some on top of salads and use for cooking and sautéing.
(photo credit Smabs Sputzer via Compfight cc)

Cut back on the cholesterol and total fat, especially saturated and trans fats, that you consume. Saturated fats, like those in meat, full-fat dairy products and some oils, assist in raising your total cholesterol. Trans fats, which are sometimes found in margarine and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Be sure to check the labels of food products stating “hydrogenated” – which is a trans fat, but not labeled as such. Trans fats raise the LDL cholesterol and lower HDL (high-density lipoprotein, aka  the “good” cholesterol).

By incorporating the above foods into your daily diet and a few heart healthy changes to your lifestyle you will be able to lower your LDL and maintain good HDL cholesterol levels.

Alternating Dumbbell Curls (dumbbell or soup cans) - Start out with your arms at a 90 degree angle at the hips. Bring up one arm at a time so your wrist meets your shoulder. Alternate your swings for 12-15 reps for 3 sets.

Weight Bench Dips for Triceps (or chair) - Sitting on the edge of a chair or weight bench, feet flat on the floor, place your hands firmly on the edge of each side of your hips. Scooting your booty off, your weight will be in your arms. Slowly dip down and then back up, straightening the arms. For this exercise, do 3 sets of 12-15 dips.

Pullovers (dumbbell or soup cans) - Lying on a weight bench or your couch, hold one dumbbell straight above your head with both hands. Slowly lower the dumbbell behind your head keeping your arms straight and back to the starting position. Repeat 12-15 times for 3 sets.

Forearm Planks - Lie on the floor, weight on your forearms, body completely straight. Lift your core off of the ground and hold for 30 seconds.

Weighted Punch (dumbbell, hand weights or soup cans) - Standing one leg in front of the other, air punch straight out in front of your chin. Alternate your arms 12-15 times for 3 sets.

Figure 8 (kettlebell or soup cans) - Start with your legs bent in a squat position. With your right arm in between your legs holding the kettle bell or can, pass it back and your left hand will grab it. Swing your left hand around your leg and back to the middle for the right hand to grab and do the same around the opposite leg making a figure 8. Three sets of 12-15 figure 8′s. (photo credit here)

Overhead Press - Standing with your legs slightly bent, your arms in a goal post position, palms facing forward, raise your arms above your head and then return to the starting position. Pulse for 3 sets of 12-15 reps.

1. Fewer Missed Workouts: Scheduling a workout session with a friend helps you both stay accountable and makes sure you get every workout in. Meeting a friend not only motivates you to get the gym, but also motivates you to work harder during your workout. (CharterFitness.com) (photo credit here)

2. Motivation: “A 2012 study conducted by the University of Michigan found that women who exercised with someone who was at a slightly higher fitness level exercised about twice as long and with about twice as much motivation than when working out alone. This is because exercising with a partner can bring out a competitive streak that helps you boost your workout”. (SheKnows.com)
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3. Two is Better Than One: Working out with a friend can give you access to a number of different workout ideas. If your friend does a different workout than you, it will show you some new exercise options. Working out with a friend can also allow you to try workouts that are designed for two people, such as medicine ball tossing, exercises with resistance tubing or partner-assisted crunches. (SheKnows.com)
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4. Work Out Longer: It’s true that time flies when you’re having fun… or at least when you’re distracted. Having a friend to chat with between sets helps you focus on something other than just your workout – making the time fly. (Charterfitness.com)
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5. Safety: Working out alone can present many safety concerns, especially when lifting weights without a spotter. A friend to support you can help make sure you maintain proper form to prevent injury. Having a spotter allows you to increase the difficulty of your workout without risking your safety. (SheKnows.com)
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6. Recovering Together: After going through an intense workout you don’t want to ruin all your hard work with an unhealthy meal. A friend who works out with you is likely to want to join you in a healthy meal or snack post-workout. (Charterfitness.com)
(photo credit here)

I have always been told that a multivitamin is a multivitamin is a multivitamin. But, my mind has been changed because of Juice Plus+ whole food vitamins. We are learning more and more that synthetic vitamins and minerals do not always react in the same manner that those same vitamins and minerals do from whole foods. I know that eating my rainbow in vegetables and fruits every day is the best way for me to get healthier and supply my system with the right fuel to run it. However, I am still working on making my daily diet better and Juice Plus+ provides me with whole food based nutrition from fruits, vegetables, berries, and grains that have simply been dehydrated. One of the best parts about this vitamin is that they come in capsule or gummy, so my kids take the gummies, and while they may not be Disney Princesses they still love how they taste. In fact, I have never had to fight with my girls to take these vitamins and they even remind me when it is time to take them!

After speaking with my friend, fellow busy Mom, and Juice Plus+ consultant I have found that both my children and I are not only building a healthier lifestyle, but we are starting to crave the foods that are in the Juice Plus+ vitamins. Never have I been a fan of dark leafy greens, but we are making kale chips and incorporating these nutritious greens in our daily lives. Feeding my body in a healthful way makes it crave more healthful foods. Easy as pie, I mean, kale chips! If you would like to know more about Juice Plus+ for adults and kids, please click here.

Have you tried Juice Plus+? What did you and your family think?

The sun is shining, the pool is calling, and the smell of BBQ grills everywhere is filling the air. It’s officially summer! You’ve been working hard to feel confident in your bathing suit, so what do you do when you finally get invited to that neighborhood BBQ? Can you have your steak and eat it too?

There are lots of great choices when it comes to enjoying a good steak, all without breaking the calorie bank. The first thing to consider is your cut of meat. The most lean cuts of steak include top round, bottom round or top sirloin. If you do indulge in a fattier cut of meat, simply eat half. Half the steak means half the calories, and because it’s a better cut of meat, it is delicious enough to still satisfy.

Once that steak comes off the grill you can add more flavor and variety with a good topping. Here are a few of my favorites:

Sauteed mushrooms – Simply saute some fresh mushrooms in a little bit of light butter or coconut oil until soft and fragrant. Yes, I said butter, but a little goes a long way with a topping this delicious.
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Gremolata – This is made by combining the zest of 1 lemon, about ¼ cup of chopped parsley and 1-2 cloves of garlic. You can also use basil, mint or a mixture of herbs in place of the parsley.
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Compound butter – Made by combining fresh herbs, garlic or other seasonings with a good quality butter. Again, a little bit goes a long way!
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Salt and pepper – Simple, right? Sometimes the best things are the most simple. If you have a great cut of meat and cook it well, a little salt and pepper is all you need.
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1. Deodorant
No one wants to start off their workout smelling like they’ve already completed one! Keep a spare deodorant or anti-perspirant in your bag for a quick freshen up before and after a great workout. Deodorants also come in travel size if you like to optimize all of the space in your gym bag.
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2. Flip-flops
If you like to shower off before leaving the gym, flip-flops are a must in order to prevent athlete’s foot. Locker rooms may not always be as tidy as they should be, so play it safe and keep a pair of sandals in your bag.

3. Body Spray
After your workout, freshening up, especially on the go, may be a worry for you. Throw your favorite body spray or perfume in your gym bag and get rid of that issue. This is especially important if you are a person who works out in the morning and heads off to work right after. Leave the gym smelling energized and ready to take on the day!
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4. Extra Socks
Having an extra pair of socks in your bag is great, especially if you forgot to grab them when you were heading to the gym or when the socks you left the house in are rubbing you the wrong way.

5. Headphones & iPod
Need motivation to keep you working hard at the gym? Don’t forget to pack a pair of headphones that fit comfortablly and your iPod or MP3 player. Crank up the tunes and get your sweat on! A good playlist can keep you pumped up and energized throughout your entire workout and put you in a great mood before, during, and after the gym.
(photo credit here)

6. Face Wipes
If you don’t have time to take a shower after your workout, face wipes are great to have on hand. Clean off all that sweat and make-up that is running down your face after your workout. Face wipes will help you feel cleaner without getting a full shower in at the gym, not to mention they remove the sweat that can clog up your pores.

7. Headband & Hair Ties
Nothing is worse than getting to the gym and realizing you forgot a hair tie or headband. Avoid this annoyance by keeping a headband and hair tie in your gym bag at all times. If you have short hair, you might want to throw some bobby pins in as well to keep your hair pulled back and your mind focused on your amazing workout.
(photo credit here)

8. Lock
Some gyms will provide you with lockers that have keys or locks already installed. However, if your gym does not provide locks it is very important to keep a lock in your gym bag. No one wants to have to carry around their car keys or wallet, so keeping all of your possessions protected in your locker with a secure lock will keep your mind at ease and let you focus on completing your routine.

9. Water Bottle
Staying hydrated is extremely important! Drinking lots of water keeps you training longer and harder at the gym. Not to mention, it keeps your skin looking youthful as well. So make sure you always have an extra water container or bottle in your gym bag.
(photo credit here)

10. Dry Shampoo
When you’re short on time and can’t hit the shower post-workout, ditch the greasy look by spraying some dry shampoo on your roots. This product is perfect for those moms who are in a time crunch and have places to be right after a workout. Disguise that you were just at the gym with this awesome product.

11. Snacks
Fuel up after a good workout! Keep energy and/or protein bars on hand to keep you energized when you’re leaving the gym and to help you avoid heading to the snack stand and spending a fortune. A bag of almonds is also a great option to hold you over until you get home and can make a healthy meal.
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Living a healthy and fit life is very important, even more so when you’re expecting. In a typical, healthy pregnancy you shouldn’t stop exercising if that’s what your body is used to doing; however there are precautions you should take to ensure the health of your tiny one!

Month 1: First and foremost check with your doctor to see whether a workout routine is safe for you. Not everyone’s body will take to a workout routine during pregnancy and you want to ensure the safety of you and your bundle.

Month 2: If you’ve been given the green light, stick to what you’re used to. Don’t try to add anything too strenuous or that you’ve never done before. You’ll find that your body will respond to even the most familiar exercises a little differently than it before.

Month 3: Always warm up and cool down! Take the first and last five minutes to stretch, taking care to pay attention to your joints as cartilage begins to loosen the further you go into pregnancy. Let your heart beat rev up slowly and fall at the same rate because your baby’s will follow suit.

Month 4: Stay hydrated! This should be a no-brainer as it’s a necessity even when you’re not pregnant. Your body is using a lot of the nutrients you intake just for the new addition so be sure to get enough for yourself.

Month 5: Many women start to notice changes in their body around this time. Invest in new clothes! Support, coverage, and material will change as your body does so pay attention to what’s still working and what needs updated.

Month 6: Rest when needed. Don’t push yourself too hard. If your body is telling you to take a break – listen!

Month 7: Tailor workouts to fit your growing belly and changes in energy levels. It’s great that you’re still going strong but some moves may need to be cut out or modified.

Month 8: Stop immediately if you notice any of these conditions: dizziness, vaginal bleeding, chest or abdominal pain. These could be severe problems that need to be addressed by your physician.

Month 9: Fuel yourself with the right foods. We know our food intake increases the further we get into pregnancy, make sure you’re giving yourself the necessary energy with the right foods to keep yourself moving.

If you love your morning oatmeal, you will love this recipe. It utilizes the great fiber of oats and the tropical blend of orange juice, raspberries and pineapple for a sweet, tart finish. Fat free yogurt and a touch of honey give it a creamy goodness. How can you not have a good morning with this sunshine smoothie?!

A vibrant and exciting city known for night life and a booming music scene, Austin, Texas, is also a great family destination. With year-round warm weather, there are a variety of kids’ activities in Austin to pick and choose from. If you’re new to the city, you’ll find our list of the 10 things to do in Austin with kids a quick and easy way to build an itinerary the whole family can enjoy.

• Austin Zoo and Animal Sanctuary: Is there any child (or adult) that doesn’t love a trip to the zoo? Over 300 animals are housed at the Austin zoo, and guests can even hand feed select animals.
• Austin Children’s Museum: Combine learning with fun at the children’s museum. With interactive learning stations designed to inspire, teach and entertain, the museum offers an entire day of fun.
• Austin Duck Adventures: Take in the main sites of Austin from land and water on this 75 minute duck tour. Duck tours utilize unique vehicles that can drive on land and float on water, providing kids with a fun transition.
• Austin Ghost Stories: Suitable for older children, learn about some of the spookiest places in Austin during this nighttime walking tour.
• Kiddie Acres: An amusement park and miniature golf oasis, Kiddie Acres offers the perfect solution for things to do in Austin with kids under the age of 10. Ride the merry go round and treat the kids to an ice cream cone.
• Zilker Park: Let the kids run free on 350 acres in south Austin. With botanical gardens, a public pool, sports fields and more, family entertainment awaits.
• Boggy Creek Farm: One of the nation’s first urban farm markets, this wholesome activity combines education, nutrition and fun. Pick your own produce, walk around the farm or browse the market aisles.
• Millennium Youth Entertainment Complex: An entertainment facility in the city, kids can take their pick of movies, bowling, skating, arcade games and the food court.
• The Austin Nature and Science Center: Located on the edge of Zilker Park (see above), this museum offers hands-on kids’ activities in Austin to help increase interest and appreciation of the natural environment.
• Volente Beach Waterpark: Complete with slides, a pirate boat, wading area and a beachfront, the waterpark offers something for every member of the family no matter what age.

Plan your trip now

Before heading off to various destinations around Austin, make sure you and your children are protected with adequate vehicle insurance. It’s easy to get an auto insurance online quote, or you can call an agent to discuss your options over the phone.

Sponsored content was created and provided by Nationwide Insurance.