Ten Steps to a Happier, Healthier Life

Most of us know there are things we could - and should - do to live healthier lives. But starting a fitness program is often a daunting task. Instead of launching a total lifestyle makeover, start out small - try incorporating small, healthy changes into different aspects of your life and, before you know it, you'll feel happier, healthier - and you may have even lost a few extra pounds!

1. Take a hike!
Put on your walking shoes and you'll not only burn off some calories, you can also walk away the stress of the day. A 20- or 30-minute walk in the morning before work or in the evening after dinner is the perfect solution to desk-bound days.
In addition to simply burning calories, walking (or any other form of moderate exercise) can elevate your mood, strengthen the bones and heart and ease physical or emotional stress. Better yet, if you've got a dog, grab the leash - he'd love to join you! Obesity among animals, as well as humans, is on the rise, so keep your pup from being pudgy and you'll both benefit.

2. Eat your fruits and vegetables
Mom was right. Eating your fruits and veggies is good and good for you, as they contain over 10,000 phytochemicals per serving, many of which scientists are still researching. Because man cannot reproduce phytochemicals or the positive effects that they have on our bodies, five to seven servings per day of fruits and vegetables are vital to your immune system, your heart, and helping you fight off cancer and other illnesses.

Good sources of phytochemicals are found in berries, red grapes, leafy greens, carrots, pumpkins, tomatoes and peaches. Green vegetables are also a great source of B-complex vitamins, magnesium and chemicals that encourage the production of serotonin (a brain chemical or neurotransmitter important for sleep and the regulation of mood states).

3. Workout while you watch
While there's nothing wrong with a little "down time" in front of the television, there are ways to make more of that time spent before the tube. Learn some stretching exercises, and practice them while you watch. Instead of using commercials as an excuse to race to the kitchen for something crunchy, do some crunches of your own.

If the whole family is watching TV together, use the commercial breaks for mini-workouts. It's fun, and more importantly, it gets the children in the practice of moving their bodies every few minutes.

4. Learn your labels
Start taking a closer look at what's going into the grocery cart. For starters, look for the American Heart Association's red check mark - the equivalent of a seal of approval. And beware of products that claim to be "natural" - that doesn't always make them healthy. For example, a major peanut butter company advertises its "natural peanut butter," but unlike most natural peanut butter, has added sugar, salt and palm oil. Look for foods that are low in saturated fats (less than 1 gram), have less than 480 mg of sodium and have nutritional value (contain protein, vitamins A and C, calcium, iron and fiber). Look for whole grains, high fiber and avoid anything with partially hydrogenated oils. Even if the label says "trans-fat free!" check the ingredients; you still might find partially hydrogenated oil on the list.

5. Find fun for the whole family

In these busy times, family activities oftentimes take a back seat to other obligations. Put some fun in your family time and find an activity that you can all do together. You'll burn calories and strengthen your muscles while deepening family ties. Bicycling is a wonderful way to build togetherness, and it can be done by nearly all ages. (Of course, you'll want to follow standard safety guidelines - make sure everyone is wearing a helmet and other proper protective gear.)

Other great ways to enjoy quality time at home can include a volleyball net in the back yard, croquet or badminton, or even a trampoline. There's a reason for the adage, "the family that plays together, stays together" - rediscover it!

6. Cut the trans fat

We've all heard about the horrors of a high-fat diet, but today the biggest culprit in the fat family is trans-fats - often listed on labels as "partially hydrogenated oils" or "shortening." A nine-year Harvard study found that trans-fats greatly increase the risk of colorectal cancer among women - by as much as 86 percent! Where to start cutting the fat? Most fast food restaurants use trans-fats to prepare such dishes as French fries and fried chicken and fish. The danger doesn't stop once you've left the drive-thru, though; trans-fats is also in cakes, pies, cookies and crackers.

7. Look for healthy oils

Adding the right oils to your diet - and cutting out the wrong ones - can greatly improve your health. The best oils to use are organic virgin coconut oil, macadamia oil and extra virgin olive oil. The bad fats to steer clear of: butter, corn oil, full-fat dairy products, such as whole milk and ice cream, margarine, safflower, sesame, or sunflower oils, palm oil and vegetable shortening.

Healthy fats have omega-3 fatty acids, which are found in deep-water fish, flaxseed and walnuts. If you eat salmon, it's best to eat the wild variety as farm-raised salmon do not consume the plant substances that make wild salmon rich in omega-3 fatty acids. If you're not a fish eater, it is good to supplement your diet with fish oil concentrate, or cod liver oil. If you are taking any type of blood-thinning medication check with your physician before taking fish oil.

8. Calm your mind

With work, kids, a spouse, a house - this one may sometimes seem out of reach. But taking time for yoga or meditation can improve your sleep as well as enhancing your waking hours. Practicing yoga or meditation - or both! - has tremendous psychological and well as physiological benefits. Since yoga and meditation utilize different parts of the mind and body then other forms of fitness, pairing them with a vigorous exercise program is ideal.

9. Catch your Zzzz's

Easier said than done, right? Busy women with busy lives become accustomed to walking around sleep-deprived. Getting enough sleep is imperative to good health and can decrease anxiety or depression. If you're having trouble sleeping well, it's important to avoid alcohol and stimulants such as caffeine or nicotine, participate in daily exercise and try to stick to a schedule of when you go to bed and when you rise in the morning. Scheduling time for a nap can also help compensate if you're not getting enough rest at night.

10. Get a few laughs

Laughter now is being attributed with assisting in everything from managing pain to reducing stress levels to improving the way your heart functions. And it feels good! Laughing releases endorphins in the body, which provide a sense of well-being. That can lead to lower blood pressure and increased energy - among other things. Find time for laughter in your life, whether it's listening to a comedic tape or CD in your car, watching a funny movie or sharing jokes with friends.