5 tips you should try for keto success on the go

2019-06-18T15:01:00

(BPT) – If you’ve recently perused any magazine, Instagram page or blog, it’s likely you’ve heard about the ketogenic, or keto, lifestyle. But what exactly is it? Keto is a high-fat, very low-carbohydrate diet with the goal of changing the way your body fuels itself. The goal is to put your body into the state of ketosis, meaning you’re burning fat instead of carbs for fuel, which can help curb your appetite and stimulate weight loss.

Research shows that a macronutrient (“macros”) ratio of 75% of calories from fat, 20% of calories from protein and 5% of calories from carbs often leads to the best results. However, hitting the proper macros can be challenging when you’re also trying to keep up with a busy schedule. Because small deviations from these keto macros can have a meaningful impact, it’s important to plan ahead and read up on what works (and what doesn’t!) to not miss a beat while on the go.

Whether you’re thinking of going keto or you’re already a keto loyalist, here are five tips for achieving lasting keto success when on the move.

Don’t neglect snack prep

Photo courtesy of Abbott

Chances are you’re familiar with meal prep, but what about snack prep? Snack time is equally as important as your main meals, especially when small macro deviations can throw you out of ketosis. That’s why it’s important to prep and pre-portion snacks for easy, grab-and-go noshing. Bonus points — make a grocery list and don’t skip the non-perishable aisle! Almonds, coconut chips, Parmesan crisps and beef jerky are great keto-friendly options to take on the road.

Browse the app store

Even if you’re not new to keto, hitting and maintaining those macros (and staying in ketosis!) can be a challenge. That’s where tracking comes in. Smartphone apps like Carb Manager or 8fit can provide insight into the nutrients you’re consuming and guide you toward choices that help maintain ketosis anytime, anywhere. Log your food and let the app do the macro calculations, so it’s easier to know exactly what you should eat for the rest of the day.

When in doubt, sip it out

Photo courtesy of Abbott

Liquids are an easy way to get the macros you need on the move, while also staying hydrated. For a convenient option, give ZonePerfect Keto a go — pun intended! The new shakes and powders are made with 75% fat, 20% protein and 5% carbs — for true keto macros on the go — with flavors like butter coffee, white chocolate coconut and pineapple coconut.

Looking for savory options? Sipping on bone broth or bouillon is a great choice as well.

Pack a workout bag

While workouts may feel more draining during the keto “adaptation” phase, you’ll see results faster if you incorporate physical activity. Exercise can help burn off glycogen stores to keep ketosis going, which is just one of the many added health benefits of coupling keto with regular physical activity. And let’s be honest, it’s much easier to stay motivated and squeeze in a sweat session when you already have your gear with you. Pro-tip: Carry resistance bands in your bag for a quick, portable on-the-go workout.

Do your homework

Photo courtesy of Abbott

If you travel a lot or dine out on a regular basis for work, it’s important to have a plan in place so you don’t fall off the wagon. Check menus online or give the restaurant a call to know the options in advance so you aren’t swayed to miss your macros because of hasty ordering or plate envy.

To learn more about keto meal plans and whether the diet might be right for you, visit Abbott Nutrition News.


Jobs available in healthcare as industry faces shortage of workers

2019-06-18T15:01:00

(BPT) – California’s shortage of healthcare workers could limit patients’ access to care. That’s according to a recent report from The California Future Health Workforce Commission. But, the problem is broader than just a lack of doctors. The state’s shortfall includes frontline workers and staff essential to the care delivery team.

According to the report, California will need 600,000 new home care workers in the next decade. Without them, seniors may not be able to get the in-home care they need as they age. Lab workers and well-trained office staff are also in high demand. Both are key to patient care. A well-run doctor’s office can improve quality care and help prevent billing and other errors.

But, labor shortages also mean opportunities for job seekers. “We believe every person deserves a safety net for their health. That can’t happen unless there’s enough care givers and others to help those in need,” says Carol Kim. She should know. Kim is vice president of community investments and government and public affairs for Health Net. “So, we’re doing our part by awarding workforce development grants. Community-based organizations and health clinics are using our grants to train and retain their local workforce and talent.”

The company recently awarded one such grant to Los Rios Foundation, working in partnership with Sacramento City College, Greater Sacramento Urban League and WellSpace Health. With Health Net’s $75,000 grant, the college is expanding its Community Health Workers Program. This one-year certificate program prepares local community residents to become Community Health Workers, utilizing their peer connections and lived experiences to promote prevention and intervention services.

In 2018, Health Net awarded a similar grant of $50,000 to the Reinvent Stockton Foundation to support its Stockton Scholars Program. The organization is helping 50 local high school students prepare for careers in allied health. Examples of allied health jobs include dental hygienists, dietitians and speech language pathologists, to name just a few.

Closing the healthcare workforce gap is a daunting task. By 2025, experts expect a shortage of 20,000 primary care physicians in the U.S. For California, that’s about 4,100 fewer doctors than needed, according to a 2019 report from the California Future Health Workforce.

“There’s no doubt the challenge is huge,” says Kim. “But, that’s not stopping us from doing our part in building California’s health workforce and transforming our communities, one person at a time.”


Summer 2019 travel: How to avoid online scams and cybertheft

2019-06-18T10:01:00

(BPT) – The summer vacation season is in full swing and you’re looking for the right escape at the right price. You do some online research and suddenly there it is: the vacation of your dreams at a price you can’t ignore. However, before booking, it’s important to take a moment to make sure you’re not falling for a scam conducted by savvy cybercriminals looking to take advantage of your wanderlust.

Approximately one in five Americans (18%) has been scammed or nearly scammed when booking a vacation online, according to a recent study from McAfee. What’s more, a third (31%) of vacation scam victims were defrauded after spotting a deal that was too good to be true and 30% of travel-related scam victims reported that they lost between $1,000 and $3,000 as a result of the fraudulent activity.

The findings also show the top summer destinations hackers are targeting via potentially malicious sites:

* Cabo San Lucas, Mexico
* Puerto Vallarta, Mexico
* Amsterdam, Netherlands
* Venice, Italy
* Canmore, Canada

Taking advantage of the high search volumes for accommodations and deals in these popular destinations as well as others, cybercriminals drive unsuspecting users to potentially malicious websites that can be used to install malware and steal personal information or passwords. Unfortunately, McAfee’s survey found that nearly one-third of consumers (31%) are leaving the door open to fraud because they do not check the authenticity of a website before booking a trip online.

“Cybersecurity threats unfortunately exist during most stages of the booking and travel experience,” says Gary Davis, McAfee’s Chief Consumer Security Evangelist. “However, everyone can take proactive steps to protect themselves and minimize the risk to ensure scams don’t spoil summer travel plans.”

As you’re searching for your next great vacation and traveling the world, keep in mind these tips from McAfee for identifying authentic booking sites and safe surfing:

Only access verified websites.

Only click on websites that your security software has identified as being safe. For example, McAfee WebAdvisor will identify safe websites with a green check mark and will block malware and phishing sites if you accidentally click on a malicious link from your search results.

Use trusted platforms and verified payment methods when finalizing your bookings.

Fraudsters may try to lure you away from a trusted platform with the promise of discounted rates. Remember to keep all your communications and bookings on trusted platforms, and verify the site before entering payment information. This will help protect you from phishing and other cyber fraud.

Utilize an identity theft solution.

With all this personal data floating around online, it’s important that you protect your identity. Use an identity theft solution, such as McAfee Identity Theft Protection, to help protect personally identifiable information from identity theft and fraud.

Always connect with caution.

If you have to conduct transactions on a public Wi-Fi connection, use a virtual private network (VPN) like McAfee Safe Connect to help keep your connection secure.

Go with your gut.

If it feels like the deal is too good to be true, it probably is. If your gut is telling you something seems off, do a little digging or simply visit a different site you know is reputable. Bon voyage!


5G is here. What does it mean for you?

2019-06-18T07:00:00

(BPT) – By now, you’ve probably heard about the coming launch of 5G. Rolling into the marketplace for the first time this year, it’s the next (fifth) generation of cellular technology, and promises to significantly enhance the speed, coverage and responsiveness of wireless networks.

It’s a major upgrade, and has wireless carriers excitedly rushing to promote the arrivals of their 5G networks and compatible products. As a result, the average cellphone user may well be wondering: How and when will 5G really make an impact on me?

Well, before you feel compelled to rush out and upgrade your phone, consider the following.

A limited rollout

Ever since the first field tests of 5G were deployed in 2015, hype for the technology has been building. Tests have delivered responses 10 to 100 times speedier than current 4G cellular connections. The arrival of 5G is predicted to bring phenomenal advancements to the digital landscape, supercharging marvels like self-driving cars, virtual and augmented reality, and even newly emerging medical services like remote surgery.

But that magnificent future is just that: the future. Initially, 5G is only being made available in a small number of launch cities, and even there only to those who’ve already laid out upwards of $1,200 for the first generation of 5G-compatible phones.

The rest of us will still be connected to the reliable 4G service we’ve grown used to — and 4G won’t be going away anytime soon.

Check the expiration date

It’s estimated that most wireless networks won’t be providing widespread 5G coverage until the end of 2020, at the very earliest. And even when they do, you can expect the technology supporting 4G to remain in place indefinitely. In fact, unless you’re actively seeking to change, you may not even notice that 5G has been turned on in your area for a long time.

How long? Let’s use history as a guide. Just this year, major network providers have begun the final phase-out of 3G technology, which launched in 2001, meaning it’s had a productive lifespan of almost 20 years. 4G launched in 2010, so it will likely still be supported for as much as another decade.

The bottom line is, if you’re comfortable with your current network speeds and performance, you won’t need to change a thing for a long time to come.

Going down a familiar road

The best approach for upgrading to 5G may very well be: Wait and see. If you trust your wireless provider, remember that they’ve been through these changes for each successive generation, and have plans in place to make sure customers stay “up to speed,” so to speak.

A good example is Consumer Cellular. Focusing largely on customers ages 50 and up, the company recognizes that its users may be less tech-savvy than other segments of the market. As a result, they’ve helped steer them through transitions all the way from 2G by proactively reaching out to alert customers as to what changes to expect, and when, with each succeeding upgrade. The result has been millions of customers making seamless transitions, whether that required simply changing a setting on a cellphone or upgrading to an entirely new device.

5G offers a bright future for wireless, and opens an almost unlimited range of technological possibilities. Yet for the average user, and for the foreseeable future, it will be a “nice to have” rather than a “need to have” upgrade, meaning there’s really no rush to decide.


3 small things (plus 1 big thing) that you can do to add value to your home

2019-06-18T14:49:00

(BPT) – When it comes to your home, you want updates that make your property more comfortable, beautiful and of course, valuable. Whether you have a big budget or more elbow grease than cash to invest, there are numerous things you can do to improve your home’s worth immediately.

Here are three small things you can do to boost your home’s value, plus one big one that will really make an impact.

Small change #1 – Fresh paint

Paint is one of the most affordable ways to bring dramatic change to a room. Adding a fresh hue will instantly update the entire feeling of a space while also making it look more stylish and clean. Neutrals — like tan, gray or greige (gray and beige) — are always a good choice, but don’t fear a bolder color. Not sure? Consider painting neutrals on three walls and using the fourth as a focal wall that features a bolder color choice.

For walls, start by patching and sanding any holes so you get a smooth finish. Use painter’s tape to protect molding and ceilings and help you get a clean line when finished. Drop cloths will protect flooring and furniture. Taking time to properly prep helps ensure you get professional-level results that look great and last a long time.

Small change #2 – Bathroom updates

You don’t need to invest in a complete remodel to get an updated bathroom. A few simple enhancements can make a big difference without breaking the bank. Start by looking at the walls. Remove old wallpaper and repair any damage before adding paint. Then, look at the light fixtures and consider new options. A few quick swaps can add a modern aesthetic and optimum light for bathroom tasks.

The style in a bathroom is often defined by the accessories, so turning attention in that direction can help rejuvenate the space as well. Replace hardware on vanities and other extras like towel bars. Popular materials include chrome and brushed metals, but choose whatever fits with the rest of the room. Finish the look with a new shower curtain and towels to elevate the space.

Small change #3 – Entryway enhancements

Is the place where you welcome guests looking a little dingy? Your entryway is where your home makes a first impression, including buyers when it comes time to sell. Fortunately, it’s easy to update an entryway so it stands out positively and enhances your home’s value.

Focus on the door by giving it a new coat of paint. Then replace hardware with a handsome, high-quality option. You can add a door-knocker or wreath to give it style, if you’d like. Then move to the surrounding spaces. Get rid of clutter to open up the space, and then add in a few key pieces of decor. For example, a plant or welcoming sign makes a house feel like a home.

One BIG change – Add a deck

When you want to make a big investment in your home to improve its appeal and value, adding a high-quality deck may carry a bigger price tag, but it also offers some of the best return on investment for homeowners. Remodeling Magazine’s 2019 Cost vs. Value Report listed a composite deck addition as one of the highest performing projects when it comes to the rate of year-over-year ROI.

“With the outdoor living trend thriving, people want deck spaces that are true extensions of the home,” said Shara Gamble, director of sales and marketing for high-end composite deck manufacturer Envision Building Products. “Luxury composite decking is growing in popularity due to its exceptionally beautiful appearance and low-maintenance benefits.”

Gamble added that Envision boards have attracted additional attention due to the brand’s exclusive compression molding technology, which is unlike other boards on the market, and uses tremendous heat and pressure to form the boards with deep wood-like grain that never repeats on a single board. Learn more at envisiondecking.com.


4 Ways Being an Independent Insurance Agent Isn’t Your Typical Sales Job

2019-06-18T09:15:00

(BPT) – Many of us dream of being our own boss and setting our own schedules, but making the leap out on our own can be daunting. You may feel like you lack adequate business knowledge or resources to get off the ground — and then there is the notoriously high rate of startups failing. It is understandable to feel like the risk may not be worth taking.

However, there is another way you can work for yourself, but not by yourself. Serving as an independent sales agent licensed to sell Aflac products provides entrepreneurial perks and opportunities with fewer risks. If you are wondering how working with an established supplemental insurance company can offer such freedom, here are four ways working as an agent isn’t what you may think.

Aflac isn’t a typical sales opportunity.

Aflac allows independent agents to build their own organization in the way they want with less risk. You don’t have to buy inventory or hire a lot of employees. Instead, like a franchisee, you can enjoy the training, support and brand recognition of a Fortune 500 company. This means that on Day One, you are equipped with the marketing materials and technology tools needed to engage with clients and make a sale. And like a traditional business owner, agents can build their own teams over time, allowing them to choose people they genuinely want to work with.

Aflac isn’t a 9-to-5 job.

As an independent agent, you can be your own boss, build your own schedule and set your own income goals. This allows you to create a schedule that works around your personal goals — whether it’s working out at the gym or coaching your child’s soccer team. You also do not have to work exclusively from an office. Instead, you can find the right mix of visiting clients and prospects out in the field, along with online, phone and social media communications that can be done from practically anywhere.

Aflac isn’t limiting.

While success means different things to different people, Aflac gives independent agents the tools and flexibility to find success on their own terms. You can enjoy unlimited earning potential and take home commission, renewals, stocks and bonuses. This means you can enjoy a sales career that offers financial growth and still presents opportunities and challenges that are stimulating year after year.

Aflac isn’t just product sales.

While some sales jobs can lack a sense of purpose, Aflac is founded on the bedrock of ethics and giving back to the community. And that extends to those in the field, as well. Wherever there’s a need you are passionate about, you have the flexibility to spend your time volunteering. As an agent, you can also help families obtain peace of mind and be better prepared for unexpected illnesses or injuries by finding the coverage that works for them. And when it comes time to help policyholders file claims, you get the gratification of knowing clients can worry a little less about finances and focus on recovery.

Becoming an independent insurance agent is one way to create your future — your way. Get to know us at Aflac.com/JoinAflac.

Aflac agents are independent agents and are not employees of Aflac. Aflac herein means American Family Life Assurance Company of Columbus and American Family Life Assurance Company of New York.

WWHQ | 1932 Wynnton Road | Columbus, Georgia 31999


Tips and technology to make your chores easier

2019-06-18T09:01:00

(BPT) – Most of us have chores we would do almost anything to avoid. The good news is, advanced technology and new products have focused attention on making housework easier — or taking it completely out of our hands. Did you know you can leave many chores to technology, or use new products that make them easier?

Here are some examples:

Floor cleaning

Everyone’s seen robot vacuum cleaners, which help keep your floor free of dust and debris without you having to lift a finger. The latest technology uses Wi-Fi to control your robot vacuum, making the job even easier. You can also find robotic mops to clean your non-carpeted floors without you.

Window cleaning

If you “don’t do windows,” you’ll be happy to hear that the next step up from robot vacuums is of course robotic window cleaners. While some models currently on the market appear to be easier to use and more effective than others, this technology will likely be perfected in years to come.

Pet care

The unpleasant task of cleaning up cat messes has inspired a few different types of self-cleaning litter boxes, some of which have a pretty high price point. It may be worth it, however, if you’re a cat owner and this is your least favorite chore.

Automated pet feeders are also available, to make sure your cat or dog gets fed when you can’t be home at their regular feeding time. Some users have reported issues with pet food clogging these products, but that may depend on the type of pet food you’re using.

Cleaning the bathroom

In a recent study by Kohler, 42% of consumers admitted that toilet cleaning is one of their most disliked chores. While there may be no such thing as an entirely self-cleaning toilet, Kohler has just developed the next best thing — the innovative Betello toilet, with advanced technology to help keep the toilet bowl clean. Kohler’s Revolution 360 flushing technology powered by AquaPiston cleans two times better than a conventional flush. Water flows out of the tank at 360 degrees, increasing the power and effectiveness of the flush to keep the toilet much cleaner. The bowl also uses CleanCoat surface technology, made from an ultra-thin protective layer that repels water and dirt, minimizes debris and prevents bacteria, mildew and hard water mineral deposits from forming.

For an even cleaner toilet, the Betello also offers a model with ContinuousClean technology, a system in the toilet tank that dispenses a consistent dosage of cleaner during each flush.

Taking out the trash

Dealing with trash and recycling just got easier with a Kohler dual-compartment step trash can that provides a single solution for refuse and recyclables. The can’s fingerprint-proof finish keeps the exterior clean longer, and the proprietary Quiet-Close lid reduces noise. Inside, two 5.5-gallon removable buckets help make taking out the trash easy and mess-free.

Yardwork

If lawn care is your least favorite chore, a few robotic lawn mowers are available on the market that use smart technology to make your yardwork much quicker and easier.

With all of the household chores that everyone needs to tackle daily, it’s good to know about the latest products and technology that take some of the stress and mess out of housework.


How to succeed as a new leader

2019-06-18T06:01:00

(BPT) – Getting promoted into a leadership position or taking on a management role can be extremely exciting and anxiety-provoking. You want to do a great job and be as prepared as possible for the new position. The unfortunate truth is, many new leaders or first-time managers run into challenges almost immediately. That’s because in many cases, the things that made them successful in the past will not make them successful managers. To excel as a new manager, you need to adopt a new mindset and attitude, as well as communication and leadership skills.

Here are some of the things you can do to avoid mistakes and thrive in your new role.

Think like a leader

Chances are, you were selected for your new leadership position at least in part because you were so good at getting things done in your previous role. While you might feel increased pressure to continue and even exceed that performance now that you’re a manager, experts say you actually need to let go of that way of thinking.

Leading professional training and development company Dale Carnegie offers a training course specifically designed for new leaders. Experts who run the course say they often find that new leaders struggle to shift their mindset from being an individual contributor to a facilitator empowering others to do their best work. In short, you need to stop focusing on “doing” and start focusing on “leading.”

One of the best things you can do to position yourself for success is to constantly reflect on your responses to workplace situations. Ask yourself, “Am I responding like a team member or a leader?” This reflection can help you achieve a new level of self-awareness, which in turn will allow you to make better decisions and excel as a manager.

Focus on others

The success of any team leader or manager depends on the success of the team they oversee. Your team members should be your first consideration as you decide how to navigate your responsibilities, especially when it comes to implementing policies or strategies coming from the C-suite level. Think about all the ways you can provide effective feedback, coaching, support, guidance and motivation to help team members achieve their goals.

You also now play a critical role in driving and maintaining employee engagement. Research from Dale Carnegie shows that the manager-employee relationship is one of the most important factors in fostering an engaged workforce. To create that kind of team culture, you need to go beyond having a few positive interactions with team members. You need to make those interactions a daily habit, prioritizing your time to develop meaningful relationships with your team.

Hold yourself accountable

As a manager, you’re accountable for your team and the work they produce. It’s your job to ensure that they’re consistently meeting deadlines, hitting targets and completing projects. To do this, you need to set clear expectations for each team member and maintain that clarity even as things get messy during the natural course of business.

As much as you need to hold your team accountable, being a successful manager also means you need to hold yourself accountable as a leader. To do that, you really need to focus on your communication style, and make sure that you aren’t letting people off the hook or creating other barriers to accountability. This doesn’t mean you need to be a tyrant. It just means being clear and direct in your communication and understanding that you aren’t doing yourself or your team any favors by letting things slide. If you can adopt a leader’s mindset, constantly consider how your actions affect the team and remain firm in your commitment and expectations, you’ll be well on your way to being an effective new leader.


Does owning a DVR make sense in the streaming video age?

2019-06-17T13:01:00

(BPT) – In 1999, the digital video recorder changed television forever by letting viewers pause live TV, ushering us into a new world of on-demand everything. “TiVo(R)” became a household word.

DVRs radically changed the video and consumer electronics industries, but today, the notion of on-demand programming has become something we take for granted. We expect this sort of functionality across apps like Netflix, Hulu and Amazon Prime. “Game of Thrones” might premiere on a Sunday, but if you miss it (and manage to avoid all the social media spoilers) you can always watch, pause, rewind and fast-forward whenever you want.

So, with on-demand video and the ability to pause TV now part of our daily lives, how can the DVR still be relevant?

Today’s DVRs give you more time, control and ability to discover better content quickly. Sure, most DVRs let you fast-forward, rewind and pause live TV, but modern DVRs also have the ability to speed up your content by 30 percent while maintaining perfect sound quality (say, if you’re watching a particularly slow sports game or awards show). And in a world where several subscription services still force you to watch some commercials, the ability to fast-forward through ads with your DVR is a very good thing. TiVo’s SkipMode(R) enables you to skip most ads at the click of a button, and even set your device to skip those ads automatically. This means if you are recording an over-the-air or network TV show, you can watch it without interruption and get a huge chunk of time back in your day.

A modern DVR lets you access all your content in one place. The best DVRs seamlessly display your favorite programs across live and on-demand TV as well as streaming video services like Hulu or Amazon Prime in a single interface. Although some TV “dongles” offer this, the search results are often incomplete or biased toward whichever content provider the dongle is associated with. With a modern DVR, you have one place (and one remote) to search, manage and discover all of your entertainment. You can set your DVR to record an episode or series of your choosing across channels and apps and have one central place to find it all.

Today’s best DVRs have smart personalization features that can also find the right shows for you. Don’t know what to watch? No problem. A high-end DVR will learn your preferences over time and make suggestions specialized for you. You can also set it to record any movie or TV show that features your favorite actor or director, or your favorite topic.

Modern DVRs now come with mobile and web apps that allow you to watch and program recordings from anywhere. How often do you hear about a show but forget about it later? Problem solved!

If you have a digital TV antenna and your DVR has “OTA” (over-the-air) capabilities, you can record dozens of high-definition shows available to you for free over the airwaves. Some DVRs like the TiVo BOLT(R) are compatible with the highest resolution available, capable of displaying 4K Ultra HD. The quality of the network TV video experience will meet or exceed that of 4K streaming services available today.

And today, many DVRs have advanced features like smart home connectivity and intelligent, natural language voice control. And of course, if you misplace your remote control between the cushions of your couch, the best modern DVRs have a “find-your-remote” button right on the set-top box.

Today’s DVRs do so much more than just pause live TV; they give you back time in your day. You can watch smarter, discover new shows and have complete control over your entertainment. With one seamless interface to search across all apps and video sources, a commercial-less experience, advanced and unbiased search and discovery features, smart home capabilities, voice control, personalized show suggestions, viewing speed functions, Ultra HD, mobile and web viewing and recording, and a single hub to operate from, having a modern DVR in your entertainment center is a clear choice that’s not only relevant today, but will enrich your TV viewing experience for years to come.


3 easy changes that could transform your health

2019-06-17T16:59:11

(BPT) – Making changes to improve your health can feel overwhelming. But just a few simple modifications can impact your health dramatically. Here are three easy changes you can make now to transform your health:

Eat your water

Are you thirsty? Up to 75 percent of Americans may be functioning in a chronic state of dehydration. This lack of hydration also leads to many other health issues. Every cell in your body needs water to function, but often people don’t realize they’re dehydrated. According to the Mayo Clinic, “Thirst isn’t always a reliable early indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated.”

Most people learn that water exists in three forms — liquid, gas and solid. But there is a fourth form of water called “gel water” that’s the most hydrating. It’s found in plant cells and contains glucose and/or sodium, which helps your body absorb it in the small intestine. This is critical because the small intestine is where 95 percent of water is absorbed into your body.

Gel water can be found in high concentrations in fruits and vegetables like cucumber, celery, watermelon and cantaloupe. One great way to stay well-hydrated is to drink smoothies. Blend fruits and vegetables in a smoothie and add coconut water to provide electrolytes. Drink this hydration-booster every morning, along with 3.5 liters of fluid water throughout the day.

Here’s a final hydration boosting tip: Add a handful of ground chia seeds to your smoothie or beverage. Ground chia seeds absorb 30 times their weight in water and turn fluid water into gel water. They also slow the passage of water through your digestive tract, giving the body more time to absorb it.

Stop taking your multivitamin pill

Despite evidence that they are poorly absorbed, more than 200 million Americans take supplements daily. Most tablets and capsules contain relatively large, dense and difficult-to-absorb particles that are often more than 10 times too big to be absorbed. Some scientists even believe these sand-like particles may be scratching the lining of the gut, causing inflammation.

There’s another option. Consider taking safer, more natural, more effective alternatives to pills that are better absorbed. A new category of supplements called microgels uses an advanced technology to replace tablets and capsules. Microgels allow for maximum absorption of ingredients into the body by releasing small nutrient particles in the digestive tract. These microgels are a more natural way to supplement the diet — they are 100 percent free of synthetic binding glues, fillers and coatings listed as “other ingredients” in many supplements.

One example of a high quality microgel multivitamin is Bioactive Multi by Healthycell. Available in individual packets, you can take Bioactive Multi straight from the gel pack, add it to a drink or meal, or blend it into yogurt or smoothies. For information, visit www.healthycell.com.

Use micro-techniques to reduce stress

Studies show stress has negative effects on organs and tissues, including the brain, circulatory system and immune system. Many Americans report insomnia, anxiety, anger or fatigue due to stress.

It’s unlikely that anybody can remove stress completely, but if you have the discipline to incorporate three simple techniques into your daily routine, you may be surprised at the calming benefits you can experience in 5 to 10 minutes.

First, just take five deep breaths with your eyes closed a few times per day or whenever you feel stressed.

Second, meditate for another five minutes per day to clear your mind. Meditation may sound intimidating, but it’s easier than you may think to get started. There are even apps you can use on your phone for free guided meditations, like Sattva Meditations & Mantras or Insight Timer.

Third, smile. Studies show the act of smiling affects brain chemistry to make you feel happier by immediately changing your hormone and stress levels.

Just three steps

In just three easy steps, you can start making progress toward improving your health. Take a deep breath, drink a smoothie loaded with fruits and veggies, and take your microgel vitamin.