A famous candy bar slogan reads “Sometimes you feel like a nut…”Well, they weren’t just talking about your mental state. Nuts can be a tasty part of a healthy diet, but they can be a little tricky to include. Read on for ways to maximize the health benefits of nuts.

Nuts contain good nutrients like healthyfats, protein, fiber, and vitamin E. These substances are great for the health of your heart and your blood. Fat and fiber can help you feel full while eating less food. Vitamin E is also great for your skin and hair.

Some of the healthiest nuts include cashews, almonds, and pistachios. These contain the lowest calories with the highest density of good nutrition. Macadamia nuts and pecans are at the opposite end of the spectrum. They contain more calories, but their levels of protein and other nutrients tend to be on the low side.  And beware, nuts that are highly salted or have sugary coatings could do more damage than good to your diet.

Serving size is very important when eating nuts. Depending on the size of the nut, a serving size might be just a few pieces to maximize the health advantages.

• Walnuts contain high levels of the omega-3 fats which promote good heart health.  A serving of 8 walnuts delivers just what you need.
• Almonds are low in calories, but loaded with calcium and other minerals. A handful of almonds (about 23) every day can aid in preventing weight gain while helping to lower cholesterol.
• The recommended serving size for cashews is 18 nuts. These nuts are a good source of vitamin K and folate, which are good for healthy strong bones.

Nuts can be a tasty and nutritious substitute for snacks or side dishes. When the serving size is right, these treats pack a powerful punch for good health. Add in some nuts to your daily diet; then you can encourage everyone around you to “go nuts!”

Walking is a simple form of exercise that can deliver great health benefits. Read on to learn why walking is so good for you, and get some tips on how to get your family moving.

Improve overall health.

Walking is a great way to stay healthy and prevent or manage serious medical conditions. It's a modest aerobic exercise that can help you stay within a healthy weight range. You’ll reduce your risk for heart disease and blood pressure problems. Studies show that active people lose less bone density and avoid osteoporosis. Walking may also reduce your risk for several types of cancer. On top of all these physical health benefits, walking just feels good. A walking routine can manage stress levels and emotions. 

Physical activity recommendations encourage 30 minutes of daily moderate activity to reach a total of 150 minutes each week. That might seem like a lot, but you don’t have to log it all at once. You can break it down into as little as 10 minute spurts of activity that won’t even cause you to break a sweat. A walk around the block before each meal will help you reach your goal in no time.

Walk anywhere, anytime.

You can walk almost anywhere, even in the comfort of your own home. Try walking from room to room, the length of a hallway, or even climb a flight of stairs for an extra challenge. Try to fit in some extra steps while you’re at work too. Substitute the stairs for the elevator. Park your car to maximize your steps to the office. A walking break can be a great pick-me-up when your energy fades at work or at school.

The best part is that walking is good for the whole family. Kids need to be active, and exercising together can make it a fun family time instead of drudgery. For more information, check out the We Can! initiative through the National Heart Lung and Blood Institute at nhlbi.nih.gov. They offer tips for incorporating more activity and healthy eating for busy families.

“A journey of a thousand miles begins with a single step.”It’s time to stop making excuses, and take the first step toward wellness.

You might hear a lot about saving for retirement. How much should you save? When can you retire? Will you ever retire?

When you consider your alternatives for retirement savings, you should familiarize yourself with Individual Retirement Accounts (IRA). There are two types of IRA: the traditional IRA and the Roth IRA. There are advantages in both varieties, so consider these features to decide the right account type for you.

Tax now or later?

Reap your tax benefits now with a traditional IRA. Many taxpayers can deduct the amount contributed to their traditional IRA for the year, when they file their tax return the following spring. This deduction reduces the amount of taxable income on the return. Fast forward a few years, or a few decades as the case may be, to retirement, and pay the taxes on the money when it is withdrawn from the account.

The benefits of the Roth IRA come as delayed gratification. A contribution to a Roth IRA cannot be deducted now, but future withdrawals won’t be subject to tax. Under certain guidelines, you may withdraw some of your contributions without getting hit by penalties and interest even if you haven’t reached the minimum age for withdrawals of 59 ½.

Check your eligibility.

Most taxpayers are eligible to contribute to either a Roth IRA or a traditional IRA, although eligibility for both account types phases out at higher income levels. Contributions in 2014 are limited to $5500 for those below the age of 50.  Contributors over 50 can squirrel away an extra $1,000 in catch up funds for a total of $6500. If you didn’t get around to contributing last year, you get a second chance. Contributions for 2013 can be made up until April 15, 2014. 

It can be easy to get bogged down by the details of retirement options, but starting an IRA is a great strategy. When your money is invested longer, you could gain more by the time you reach retirement. So don’t wait; get the ball rolling on an IRA today!

“It’s all in your head.” This isn’t usually a kind or positive statement. However, everyday stories and scientific research agree on one point. The human brain is capable of amazing things. In fact, your thoughts and attitudes may have a powerful impact on achieving success, finding good fortune, or even just being happy.

Think lucky.

Psychologist and author Richard Wiseman performed extensive studies on the nature of luck, and it’s true... Some people do have all the luck. They weren’t born under a lucky star, nor do they carry around a lucky charm. Instead, Dr. Wiseman found that “lucky” people tend to possess certain personality traits and attitudes. These attributes prompted the “lucky” people to be more aware of positive opportunities. He took his research a step further to show that good fortune could be taught in “luck school.” Wiseman coached some of the most unlucky participants from his initial studies in his principles of luckiness, and by the end of the second study, those participants too began to report “good luck” enhancing their lives.    

Focus on the positive.

In the 1950’s Donald Clifton initiated a new approach to psychological study. Rather than tackling weakness, he looked for ways to bolster strengths. Positive messages and interactions that revolve around a person’s strengths lead to achievement and happiness in life. Criticism and interactions that highlight flaws wear people down, increasing frustration and sadness while decreasing motivation. These relationships held true for someone on the giving end too. Offering positive feedback and genuine compliments made people happier, while delivering negative feedback or complaints decreased happiness. The application of this philosophy yielded amazing results for individuals and for organizations.

It takes practice and repetition, but you can train yourself in habits that will promote your personal happiness and success. Become aware of the circumstances you can control in your life, and choose to view your life in a positive light. You’ve got the right tool; “it’s all in your head.”

Mary Poppins told us that “a spoonful of sugar helps the medicine go down.” That may be true, but, by finding ways to cut sugar from your diet, you might be able to avoid the medicine altogether. Too much sugar intake can quickly put you at risk for serious health concerns like obesity and diabetes. High sugar foods and beverages wreak havoc with your energy levels and your moods. Learn how much sugar is the right amount for you.

Cut the carbs?

Sugar is a carbohydrate, and carbohydrates are one of the three macronutrients: carbohydrates, protein, and fat. Carbohydrates, including sugar, are necessary for a balanced diet. Approximately half of your daily calories should come from carbohydrates, and the other half can be split between protein and fat.

Recommendations for sugar intake are just 10% or less of your total calories. Since recommended calorie intake depends on gender and activity levels, this means most adults should aim for a range of 3 – 9 teaspoons, or between 12 to 36 grams. Kids should be eating 3 or fewer teaspoons, less than 12 grams.

Read the labels!                                                                        

Sneaky sugars add up fast in your daily diet. While some sugars occur naturally, other food items are loaded with extra sugar. Popular beverage items are a major culprit. Most people know that sodas are high in sugar, but the extra sugar in juice drinks, coffee beverages, and energy drinks might surprise you. Be cautious when selecting foods that are labeled low-fat or reduced fat. Some recipes substitute additional sugar when reducing fat content which means the final product isn’t actually healthier for you. Other sugar-rich foods that seem like healthy choices include breakfast cereals, granola bars, and flavored yogurts. Read the nutrition label carefully.

The average sugar intake in America is estimated to be about 15 to 20% of daily calories, as much as double the recommended level. It’s no surprise that health issues like diabetes and obesity are on the rise. A healthy diet doesn’t have to be a sugar-free diet. Learn to be smart about sugar selections, and eating well won’t leave a bitter taste in your mouth.

A college education comes with a big price tag. If you’re considering college for your child or even for yourself, it’s prudent to set aside money to cover the costs. Here’s what you need to know to use a 529 plan to maximize your college savings.

• A 529 plan permits individuals to save for college while minimizing the taxes on their investments. The number 529 actually comes from the IRS tax code where the tax advantages of the plan get spelled out. After investing in a 529 plan, you can withdraw the money for qualified education expenses without paying taxes on any gains.
• A qualified education expense is not limited to tuition. You can pay for fees, books and supplies, even room and board under certain conditions. Because state governments administer the plans, some states offer deductions or credits on your state income tax return for making a contribution to a 529 plan.
• While you can participate in another state’s 529 plan, remember that tax advantages for contributions may only be available in your home state. Currently there is no deduction or credit on a federal tax return at the time of contribution.
• A 529 plan can be transferred between beneficiaries, but it cannot be used by more than one beneficiary at a time. The transfer feature can be useful because unqualified withdrawals are both taxed at regular income rates and penalized by 10%. If you have more than one child, you can effectively roll any leftover funds to a younger sibling.
• Some states offer a prepaid tuition option as their 529 plan. A prepaid plan allows you to lock in today’s tuition costs, but it may restrict you to in-state schools. Before investing in a prepaid plan, try to make sure that the included options will cover the educational needs of the beneficiary.

Parents want to give their children every advantage, and higher education is a valuable benefit. The tax savings of a 529 plan can help stretch the dollars you have for a college education. Higher education and lower taxes, what a great combination!