Healthy Habits in 2014

1. HealthyHabits in 2014 Presented by:

2. Have a Vision • Everyone has busy lives, but there are ways to incorporate healthy habits into our life everyday. • To start, make goals for yourself: • Where are you now? • Where do you want to be? • Goals that our measurable are most often the goals that are reachable & “stretchable.”

3. Keep Track of your Vision • We have become a technologically dominant world. • Everyday there is a new gadget out with better and cooler features. • One gadget that has grown tremendously in the past 2-3 years is the smartphone • There are over 1 MILLION apps on the iPhone App Store • The smartphone has made it even easier for us to be able to track, count and measure our health and wellness goals.

4. Health Tech 101Power of Power of Technology • Have you ever considered how technology affects your health and wellness? • People usually think about using technology to make something easier, but often miss opportunities to use it to improve their own personal health. • Used wisely, technology can be a powerful health and wellness tool. • Many people are now using wellness-focused technology to: • workout with fitness focused apps • find specific health and wellness articles • find healthy recipes and nutrition tips • research wellness focused destinations

5. The Stats on Smartphones

6. What can they do for you? • Apps can provide access to health information that makes it easier to: • eat healthy • count calories • manage weight • monitor exercise • quit smoking • handle stress • live with a chronic condition

7. Smartphone • “There’s an App for that!” is a popular saying, yet TRUE! • There are new Apps created everyday from games to politics to health and wellness. • Here are a few of the popular Apps for health and wellness that can help you keep your vision!

8. Nutrition & Healthy Eating Apps Fooducate: • This grocery-store navigator App aims to help people better analyze food labels and get key information without swimming through unnecessary details. • The App allows users to scan items right in the store and will highlight the product's positive and negative attributes. It grades each item based on its "healthiness," and will even offer up a healthier alternative if one is available. Weight Watchers: • This App puts the entire Weight Watchers experience in your hand including calorie and activity trackers; meal and recipes ideas; and personal analytics. • Even though Weight Watchers isn't for everyone, the app is doing just about everything right when it comes to mobile health. There is enough data to help track progress without getting bogged down in charts. It provides a balance of personal data with actionable tips that make better choices easier and also meaningful. • There is also a companion App that can scan barcodes to provide health information on the go.

9. Nutrition & Healthy Eating Apps Locavore: • This App finds nearby local markets and farms featuring in-season food. Find out what's in season in your 'hood, where to buy it, how to prepare it, and store it. • Provides a frequently-changing list of seasonal fruits and veggies. • Allows customers to interact with each other and local farmers; uses Facebook to interact. • Provides a section of recipes featuring local in-season food available of local market. MyFitnessPal: • When it comes to health and wellness tracking, MyFitnessPal is one of the biggest names in the game. • With a database of more 2 million (that's right, million) food items, the platform makes it easy for users to keep track of calories . The platform can be used with all diets, whether you're going low-carb, high-protein, or just trying to eat healthier.

10. Expressing Caution before Exercise Apps • The mantra "Just do it" is not one to live by when trying out health and wellness apps for mobile devices. • Do the App developers know your fitness level like your doctor? "We're not one-size-fits-all,” and that can be a problem. • Just think about it, “People are making Apps, and they might not have any knowledge or certification," says Torgan, a fellow of the American College of Sports Medicine. • Have fun and use them to stay motivated, but be careful and listen to your body and/or doctor, or you could wind up getting hurt.

11. Cardio & Running Apps Couch to 5K: • Made for beginning runners, or those who need a little motivation to get back in the game, this app requires just 30 minutes a day, 3 days a week for 8 weeks. • An interactive coach motivates, users log each session and share workouts with the running support community. • It's easy, this App is cool because it'll have you comfortably running a 5k in less than three months with step by step workouts. Map My Fitness: • Use your phone's built-in GPS to track every aspect of your activity including duration, distance, pace, speed, elevation, calories burned, & route traveled. • Save and upload workout data to MapMyFitness for a comprehensive workout history. Digifit: • A tool to track heart rate, distance, pace and calories burned during exercise. DigifitiCardio tracks all indoor and outdoor cardio activities. • Not only is it great for running and cardio, it can also track your weight, blood pressure, and sleep information for a sense of overall health.

12. Bring your heart rate down • Being healthy isn’t just about being physically fit. • Mental health is also very important. “Bad” stress can take a toll on you and your body. • If you are one who gets stressed easily or you just feel like you need a minute to calm down but can never find the time, try these relaxation apps!

13. Relaxation Apps Calm: • True to its name, Calm is designed to reduce stress and bring calm into your life. • The App offers a seven-step program designed to give users the tools they need to become calmer. • 7 guided relaxation sessions (ranging from two to 30 minutes). • 10 beautiful nature scenes from which users can choose a calming background for their phone. Relax Melodies: • Want to learn the art of power napping but can’t switch off? This App can help. Choose from a library of relaxing tracks with different themes. There are timer and alarm functions, to stop the nap from becoming a deeper sleep. Nature Sounds Relax and Sleep: • Ever take a walk in nature and found yourself completely relaxed? The problem is, nature is either too far out of reach or you don’t have time to take walks in the woods every day. Nature Sounds Relax and Sleep makes it possible to reap the de-stressing benefits of nature, minus the sunburn and bug bites. • This App has a wide selection of nature-inspired sounds like waterfalls and ocean waves; takes your focus away from anxious behaviors and lures you into a calm sleep.

14. Don’t have a Smartphone? • That’s okay! There is still plenty you can do to make you healthy and stay accountable!

15. Stay Accountable • Grab a friend • When someone else is depending on you, you are more likely to exercise or eat better. • Take up a class or join a gym • Putting money into a membership can make you more willing to go; don’t want to “waste” your money. • Keep a food diary • Tracking what you eat will give you a better idea of the amount of calories you are putting into your body.

16. Stay Accountable • Join Weight Watchers • Helps you keep track what you’re eating each day. • Schedule your workout into your day • Bring your workout clothes to work so you don’t have an excuse. • Make working out like any other appointment. • Bring your lunch • You tend to eat more foods that are higher in fat and sodium when out to eat; pack lunch full of full of healthy grains, proteins, fruits & vegetables.

17. Dream to Become YOU • It’s okay to take time out of your day for you… RELAX, it’s good for you! • Make time to meditate, pray, visualize, and chill; schedule it! • Pick an activity that you loved as a kid… chances are you’ll still love it today! • Always remember to do the things you love and WANT to do.

18. HealthyHabits in 2014 Provided by TargetCare