Man’s best friend is well known for being a great companion, but did you know he/she could make you healthier too?

Happiness

It’s been proven owning a dog actually makes you happier – you could even get a discount on your life insurance! Bonus: being happier makes you healthier.

Brady and Nicki

Walking/Running

Dogs need exercise, just like us. Having to walk or run them for a half hour every day will help you drop pounds on the scale, too.

Swimming

I’m a certified lifeguard and swim instructor, but my 1 year old lab could still easily outswim me – but then, that’s what he’s bred for. As hot as it’s been this summer already, how about taking your four-legged friend for a dip? It will be a treat for him and you!

Playtime

Running around and playing with your dog burns calories, just like playing with your kids. So let the child in you out and play some tug o’ war.

A little weight lifting

It’s a little outside-the-box, but you can get your weight lifting time in with a dog. My dog is scared of stairs and at 60 pounds, I can’t afford for him to be afraid of them for much longer. But, lucky for me, I’ve noticed as he’s gotten bigger, I’ve gotten stronger.

Nicki Hicks is a fitness and nutrition enthusiast with a passion for all things healthy and organic. A web marketing specialist and search geek at flyte new media by day, Nicki works to increase her clients’ search engine visibility. By night, you might find Nicki coaching, practicing yoga, or pretending to be an artist. Nicki regularly contributes to the Guiding Stars blog.

A year and a half ago I couldn’t run a mile without stopping. As of right now I have completed four 5Ks, a 10K and 2 half marathons and I can’t wait to see what I can do next! If two years ago you told me I would run 13.1 miles, I would have laughed at you. How I got this far has taught me a lot about life in general and the importance of setting goals.

No matter what your goal is – running a 5K, cutting your grocery bill, getting a promotion, losing weight – all of them have a desired end result and it can be actualized. The end result can seem staggering to achieve and you may have stalled before because climbing that proverbial mountain seems overwhelming.

Here are a few tips to help you chart your way to success, no matter the goal:

Break your goal down to a process and not an end result

Whatever your goal is you should be able to break it down into sections, parts, milestones, etc. For our half marathon training we had a strict schedule that increased mileage slowly each week. We were so focused on reaching our weekly goals that before you know it, we were running 7, 10 and 13 miles. If your goal is weight loss, then don’t focus on the end result but break it down by increments and set dates to reach those goals.

Reward yourself at milestones

Each time you reach a milestone you have set for yourself – celebrate! Reward yourself for your hard work. I have found better rewards are those that actually help you in your journey. If your goal is weight loss, then perhaps a food reward isn’t the best treat. How about a new blouse that shows off your toned biceps? For our running training, I rewarded myself with better running clothing and accessories. If your goal is cutting your weekly grocery bill, splurge on a new item for your home with money you have saved on groceries. Whatever your goal is, you deserve to be rewarded for each step in the process and not just the end result. This will make achieving those smaller milestones more fun.

Reflect on how far you have come and where you are trying to go

I have a hard time with this one myself. I always want to be better but I know it is important to realize just how far I have already come. There will always be another goal or a way to improve ourselves but you need to take the time to look back. Be proud of how you have taken control of something in your life and work towards something that is important to you.

Document the process

As you are reaching your milestones and trying to attain your goals find a way to document the process. Some people find success keeping a journal, or just making a note of their goal on a calendar. Remember when you were little and you measured yourself against a doorway or a wall. You never felt taller but that line on the wall sure showed you were taller. You may not feel richer when you shave $100 a month off your grocery bill, but document that you did it. By writing down weight loss, you may not be at your target weight but you have proof that you are headed in the right direction.

http://www.flickr.com/photos/lululemonathletica/ / CC BY 2.0

Share your experiences

One of the biggest returns I got from training for these runs is how it affected my friends and family. More people around me wanted to try running, or biking and they said my experience showed them that they could do it as well. Sharing my experience with those closest to me gave me some accountability and it spread the motivation around. While making my life better, I helped some people around me too.

In the past two years being a better runner hasn’t been my only accomplishment but I think the training process taught me a lot about life, expectations, pacing myself, setting more goals and making a plan to achieve them. These were just a few tips I have learned during the process. I would love to hear how any of you achieve your own goals. Please feel free to share in the comments section.

Amanda is originally from Peaks Island, Maine and currently works at Hall Web Services managing their inbound marketing team. She is a self proclaimed workaholic who tries to maintain a busy lifestyle. She is an amateur yogi and runner. Amanda contributes regularly to the Guiding Stars Blog.

Post holidays, our taste buds still crave what we’ve been giving them. What with all the holiday parties, cookies, and candies how could we not want more? Hopefully decreasing sugar intake is one of your New Years’ resolutions, but if it’s not…these tricks will help you become far healthier.

I should clarify: these may not cure your sweet tooth, but they’ll certainly occupy it for the time being.

Craving candy? Try a piece of fruit. An apple is a great option, or try berries (to get the antioxidant benefits). The natural sugar isn’t only good for you, but it should take care of that sugar craving. Although if you need some extra sweetness, try some form of raw sugar or cinnamon on top.

Need ice cream? Try a soy-based or no sugar added ice cream. There’s still sugar, but they’re both healthier options.

Try a drink. Stay away from the liquor cabinet, but try a sweet tea – maybe a white tea or peppermint flavored. If that isn’t enough, try juice – but make sure it’s 100%.

What about you? What’s your tip for staying away from the cookie jar?

Nicki Hicks is a fitness and nutrition enthusiast with a passion for all things healthy and organic. A web marketing specialist and search geek at flyte new media by day, Nicki works to increase her clients’ search engine visibility. By night, you might find Nicki coaching, practicing yoga, or pretending to be an artist. Nicki regularly contributes to the Guiding Stars blog.

The first few weeks of school were a little bumpy for us. The transition from the relaxed, carefree days of summer to the rushed, highly scheduled school days was not an easy one.

Grace, our kindergartner, would erupt into tears at the mere suggestion that she should get dressed. And actually choosing her clothes was another drama altogether (“No, that’s not pretty enough!”). So, by the time breakfast rolled around, emotions were high and patience was thin.

I would present the usual breakfast choices (oatmeal, cereal, eggs, yogurt) — the same selections that were happily accepted all summer long — and would receive only complaints in response. Grace would cry that she wasn’t ready to decide. Or she really wanted oatmeal but couldn’t possibly have oatmeal because her sister had already chosen it and they certainly couldn’t eat the same thing. Or I would suggest the very food that she had loved beyond words the day before, and she would proclaim that she hated it, and absolutely wouldn’t touch it if it were placed in front of her.

And just like that, I’d be unwittingly drawn into a battle over breakfast.

One day, after realizing I could no longer engage in wardrobe meltdowns AND breakfast battles AND pack a nutritious and appealing lunch while still getting the kids to school on time, I had an epiphany. Why should I be a short-order cook every morning, fixing each child exactly what she wants after many minutes of debate (causing them to have to scarf down their breakfast because they used up all of their time crying)?!

So, I made up a weekly breakfast menu. Monday was yogurt and fruit, Tuesday was peanut butter toast and fruit smoothies, and so on. No choices, no discussion, and most importantly — no tears. The selections were based on foods that both girls like in order to ensure maximum consumption and cooperation. This plan worked beautifully for about a week, until their father suggested that they add sliced banana to their oatmeal. So delicious!

Now I’m making oatmeal with banana EVERY SINGLE DAY. But as long as there aren’t any tears, I’m okay with that. Sooner or later, the breakfast battles will begin again, but this time I’ll be armed and ready.

Jen McNally moved to Maine from Colorado four years ago, in search of a simpler, more natural lifestyle. Since then, she has planted her first-ever vegetable garden, raised a flock of six hens, and continues to learn about healthy living. She is a stay-at-home mother of two active girls, ages five and three. In her former life, she studied in Germany for two years, traveled to 6 continents and 31 countries, and was the marketing manager for an adventure travel company. Jen contributes regularly to the Guiding Stars blog.

Breakfast I can usually handle and dinner I love to cook. Lunch for me is the hardest meal to make time for, enjoy and make healthy choices. This past year I put a new focus on my lunch and work snacks and I have found a rhythm and saved myself quite a few dollars in my weekly food budget as well.

Making time for a lunch – who has time?

I have to schedule my lunch. That is my big secret. No matter the day or the workload, if I see that it is 1pm and I haven’t eaten lunch I have to stop what I am doing and make that time. We are all busy and some of us are easily distracted and forget to eat. Time is not going to present itself, we have to make it. Another hint is to make your lunch something you can handle eating at your desk if you have to. If my lunch feels like a process to make or sit and eat, I will find excuses to not eat it.

Enjoying your lunch – doesn’t mean fast food

I enjoy pizza, it is easy, convenient and affordable but pizza and I had to breakup. There are other things I enjoy eating too, but the thought of preparing those foods each day was too much. I found that by preparing a few things in bulk or ahead of time, I can make lots of healthy lunches much faster. My household is just my husband and myself but we buy family packs of chicken each week. We make chicken for dinner once a week and grill off the rest of the package and keep it handy in the fridge. We also always have in our fridge a good amount of pre-hardboiled eggs. We also make sure produce is readily available in our kitchen. I can prepare a hearty, protein rich and healthy salad in minutes any day of the week.

Healthy lunches don’t have to come prepackaged

The first time I tried eating ‘healthy lunches’ I was drawn to the frozen prepackaged food section. These meals are usually high in sodium but low in fiber and protein so I was usually craving a giant cookie by 2pm. I think the biggest change and motivator has been preparing or pre-preparing lunches the night before. If we have pasta for dinner, I will cook extra pasta and toss in some veggies and dressing for an easy, healthy and yummy pasta salad.

I am a workaholic (I will work on that maybe next year), this year I focused on my lunches. I saved money, ate healthier and didn’t overeat at dinner all with just a few minor changes and some preplanning.

Tis the season for thanks, joy, giving, peace and holiday party after holiday party! You eat well most of the time but parties are everyone’s Achilles heel, so what to do when you have more then 5 parties in one month or week even! Take a deep breath and you can still RSVP to all of the celebrations and eat well.

Eat before you go

Have a small bite before you go to the party. It doesn’t have to be anything huge, perhaps a salad or a sandwich. I try to have something that I am sure I will be passing up if its sitting on the table beside the deviled eggs, scallops and bacon or crab cakes. I usually end up making myself a salad with some type of easy protein included. You don’t have to fill yourself to the brim but just something to take up a little bit of room in your stomach.

Bring something healthy

No need to be rude, arrive to the party with a dish you prepared or purchased that is on the healthy side. That way you know there will be at least one healthy food for you to snack on. Veggies and dip made with nonfat sour cream, salad, chicken kabobs, pita chips with goat cheese, fruit salad or any other recipe you can think of. Maybe include the recipe with the dish so your hostess will have a copy for herself.

One thing to keep in mind on bringing a dish – don’t impose on your hostess. Don’t demand her oven or lots of help from her. Your host has guests to entertain and shouldn’t be spending time in her kitchen preparing your dish.

Don’t make up for it with your New Year’s resolutions

New Year’s resolutions don’t work so don’t think you will just pig out and make up for it on January 1st. Don’t start your next year in the negative. Keep up your eating habits through this busy month and start next year two steps ahead of the other guy!

Have Fun!

The best part of the holidays is catching up with family and friends. Enjoy it, and remember to find some time to relax with your family.

We all know we should be eating healthier; but when a craving strikes, no one can tear that ice cream container out of our hands. Can’t seem to replace those empty cals with healthy ones? Here’s a way – ten, in fact – to kick your bad habits and replace them with a healthier routine.

1. Like your bread, you carbivore, you? Put down the white bread and pasta and choose a whole wheat option instead.
2. You’ve made a great salad. You’re so proud you’re doing something healthy for yourself. Then what do you slather on? Dressing. Taking your salad from 200 calories to 500 with only a few tablespoons. Instead, go for a light version you like.
3. Need something crunchy and salty? Put those potato chips down. Instead, pick up another heart healthy option: almonds. If it’s the salt you crave, sprinkle some sea salt on top.
4. Love your lattes? Ask for skim milk and no sugar and drop almost half the calories.
5. Sweet tooth? Chocolate’s a girl’s best friend, but there’s no need to add on the extra pounds because of it. Have dark chocolate on hand and when that sugar craving strikes, have a small piece. Packed with antioxidants, there’s not much reason to feel guilty about this morsel.
6. It’s Friday, you’ve had a hard week, and it’s time for happy hour. Pass on the beer and have a glass of vino instead. Red is better, and sulfate-free is the best.
7. Hankering for ice cream? Slice up an avocado instead. Your mouth will delight in the comparable creaminess of the potassium-rich heart healthy treat.
8. When cooking, skip the habit of melting butter on the pan and use extra virgin olive oil. Fats and calories still, yes, but heart healthy and good fat.
9. Thirsty? Soda only makes you thirstier. If it’s carbonation you seek, then try calorie-free flavored seltzer water.
10. In between meals and craving a snack? Don’t go for filling calories. Pick your favorite fruit – an apple, perhaps. Just a few calories, a little sugar, and fiber to boot – you can’t go wrong!

There you have it. Just a few ways to trick those taste buds – and once you develop one healthy habit, the second, third, fourth… are that much easier!

What’s your favorite healthy eating tip?

Eating healthfully doesn’t need to take a lot of time and money. Here’s a few helpful cooking tips to get your eating on a heart-healthy track – even if you’re on a budget. Take small steps and try to incorporate a couple of these a week.

• Buy larger, bulk items if they are less expensive per unit and you will use them quickly
• Try to use less bread and more whole-grains such as brown rice, barley or whole-grain pasta
• Instead of buying frozen meals, double your recipes when cooking and freeze the leftovers for your own healthy frozen meals
• Make your own salad dressing – use olive oil and vinegar to dress salads
• Make your own soups and freeze the leftovers
• Bring leftovers for lunch
• Buy foods that receive 1 or more Guiding Stars
• Use frozen vegetables and fruits; they cost less but are just as nutritious as fresh varieties
• Plan out your menu each week before shopping and use a shopping list
• Use the sales flyer to identify specials – fresh fruits and veggies are often on sale in their peak season
• Cut down on refined foods, such as chips, candies and soda – these add to your waistline and are more expensive, considering the minimal nutrients they provide

Choosing the right healthy foods to feed your children will help fuel their learning. Here’s a quick list to make sure you’re stimulating your kids’ brains and not bogging down their brain performance.

Healthy foods like bananas help stimulate the brain to work better

Brain Drainers
Artificial food colorings
Artificial sweeteners
Colas
Corn syrup
Frostings
High-sugar “drinks”
Hydrogenated fats
Junk sugars
Overeating
White bread