Courtney McCormick, Dietitian at Nutrisystem, offers five low-carb swaps to keep you healthy and happy through the holidays:

1. Try veggies when you're craving a crunch. We're all guilty of lingering too long at the chips and salsa bowl at a holiday party. If you're craving something crunchy such as a pretzel or chips, try carb-conscious snacks with a crunch - brussel sprouts chips, kale chips, veggies such as cucumber, zucchini, and carrots - they pair wonderfully with a healthier dip such as low-fat ranch or hummus.

2. Sub in cauliflower for your favorite comfort foods. Do you love mashed potatoes, rice, pizza, and tater tots? If you've been avoiding these foods as part of your healthy lifestyle, cauliflower is here to help. This versatile veggie has recently become popular as a substitute for some of our favorite comfort foods. Mashed and steamed cauliflower have a texture and taste that is surprisingly similar to mashed potatoes - add a bit of salted butter and enjoy! And if you're not ready to go all in on the cauliflower craze just yet, McCormick recommends swapping out at least half the potatoes for cauliflower.

3. Mix your own dressings and condiments. Have you taken a close look at the nutrition facts on your favorite cranberry sauce? You might be shocked by the carbs and added sugars in dressings, sauces, and condiments, even those that appear to be "healthier" options. The best way to avoid sneaky carbs in your condiments is to make them at home. That way, you can control the ingredients and ensure they taste great.

4. Bring the healthy alternative to the holiday party. Where everyone else is hauling sugary cookies and cakes, dare to bring the delicious low-carb snack! Get creative with the presentation - use edamame hummus, pita, and slices of red pepper to make perfectly festive "holiday trees."

5. Don't drink your carbs. You've probably heard the saying, "don't drink your calories," before, but you shouldn't drink your carbs either. Toss the fruit juices and sodas for seltzer, unsweetened tea, and the original favorite, water. Light beer, spiked seltzer, or dry wines are good low-carb alcohol options if you're celebrating.

For more great tips and tricks on how to make the most of your holidays with healthy alternatives, visit leaf.nutrisystem.com.

Founded in 2000 by the World Heart Federation, this specific day aims to increase awareness of heart disease and stroke worldwide. The American Heart Association, a global force for longer, healthier lives, is a founding member of the World Heart Federation and continues to work collaboratively to reduce premature deaths from noncommunicable diseases, such as heart disease.

This year's campaign, called "My Heart, Your Heart" is about celebrating and connecting like-minded people, and creating a sense of commitment around the common cause of heart health. It is a concept that encapsulates the values of World Heart Day through making a "Heart Promise" to improve your heart health by eating healthier, being more physically active and stopping smoking and/or vaping.

"World Heart Day is about what you can do to get, and keep, your heart healthy, and the American Heart Association is proud of the extensive work we do to provide the information to get you to optimal heart health," says Sidney Smith, M.D., volunteer medical expert and past president of the American Heart Association. "Through the areas of cardiovascular research, healthcare quality improvement and resuscitation science, the American Heart Association is committed to reducing deaths from cardiovascular disease."

Cardiovascular disease is the leading global cause of death, accounting for more than 17.6 million deaths per year, a number that is expected to grow to more than 23.6 million by 2030, according to a 2014 study. It accounts for approximately 1 of every 3 deaths and claims more lives each year than all forms of cancer combined. However, through making healthy behavior changes, it's possible to greatly reduce the risk of cardiovascular disease and stroke.

To learn more about World Heart Day and the World Heart Federation's campaign, visit www.worldheartday.org.

The best adventures - the ones that stay with us for years - are immersive. They engage all our senses, inspire us to see the world in a new light and introduce new cultures and customs. To get the most from these experiences, you need to uncover hidden treasures and details that that you won't find in a guidebook.

Blue-Roads Touring, a leader in experiential travel, gives you a taste of what it's like to be a local. The company hires only experienced tour leaders, many of whom are former professors, artists and actors, allowing them to dig deeper into the art, history and culture of the region.

Ready to add some new experiences to your bucket list? Try these: 

Soak Up the Italian Countryside 

How do you describe a 12-day tour of Northern Italy? In a word: Indulgence. On a Blue-Roads Italian Indulgence tour, you'll spoil yourself in the region's riches - from sumptuous food and wine to the glamour of the Italian Riviera. Highlights include cooking a classic Tuscan lunch from the comfort of your own villa, wine tasting in the Piedmont region and truffle hunting with a local farmer in Cherasco. 

Burgundy or Loire Valley by Barge 

The only thing that can make exploring the French countryside even better is doing it by riverboat. With just 10 cabins and 20 passengers, your intimate Blue-Roads boutique barge has all the luxuries of a lavish hotel, including French cuisine by a formally trained chef, a sundeck and Jacuzzi. Whether you venture to Burgundy or to the Loire Valley, you'll enjoy serenely traversing the countryside by canal. On land, you can discover charming towns town on foot or bicycle and visit vineyards and farms to sample the best of the local region. 

The Frontlines of World War I 

History is more than what we read in books. Blue-Roads' signature battlefield tours take you to the frontlines of the "war to end all wars," in Ypres and the Somme, and to memorials honoring the fallen. A highlight is that Blue-Roads connects you to relatives who gave their lives in the war so that you may pay your respects graveside. 

British Royalty

Anglophiles, this is what you've been waiting for! This nine-day Royal Tour of Britain brings you to the castles and residences of famous monarchs - past and present. From Balmoral Castle, the Scottish holiday home of the royal family to Buckingham Castle, St. James' Palace and the Princess Diana Memorial Fountain, Blue-Roads rolls out the red carpet on this unforgettable journey. 

Croatia: The Crown Jewel of Europe 

Walk in the footsteps of feudal kings and queens in Croatia, which provides the backdrop for many epic scenes in the fantasy series, "Game of Thrones." Scale the Diocletian's Palace. Sip wine at family owned Bibich Winery, where the vineyards are over five hundred years old. Then set sail for Korcula, an enchanting island and the reputed birthplace of Marco Polo. Nature, history , adventure - Croatia and the Dalmatian Coast has something for everyone.

Now that you've got five more extraordinary places and experiences for your bucket list, what are you waiting for?

Motivated by the potential for growth, small businesses across the country are taking advantage of this movement with more enthusiasm year after year, given strong consumer response. GS1 US, an information standards organization that helps small brands identify their products for commerce, recently spoke with small business owners who have run successful Small Business Saturday campaigns. They discussed three big benefits to buying from small businesses this holiday season. 

Unique Products 

Consumers are hungry for a wide variety of unique products, which provides prime motivation for shoppers to support small businesses.

"People shop small because it makes them feel good. It allows people to discover interesting products, and feel like they are helping a real person, as opposed to a big corporation," says Andrew Jacobs, CEO of JAM Paper and Envelope, an e-commerce paper company.

According to a study by the NFIB and American Express last year, nearly two-thirds of online shoppers (65 percent) are likely to seek out small, independently-owned retailers. This helps unique products from small brands compete right alongside products from larger, well-known brands.

"It's so important for small businesses to be recognized in order to compete with big businesses," says Lisa Burginger, founder of Qubits Toy, Inc., a company that makes colorful building sets for kids. "For our company, it's our busiest time of the year." 

Community Support 

For many consumers, shopping small is driven by the desire to support their local communities. When consumers spend $100 at a local business, roughly $68 stays in their local economy, according to a recent Civics Economy study. The local impact, which helps benefit food, service and civic organizations within the community, could be 50 percent larger than a similar purchase from a regional or national retailer.

"I believe people want to support their communities," says Allison White, founder of Scout Cart, a unique personal utility cart company. "They often know the owners of local small businesses and these small businesses often provide employment opportunities for the young adults in our families." 

True Connections 

Small businesses can use the extra consumer attention to nurture brand loyalty beyond just one day. According to the 2018 Small Business Saturday Consumer Insights Survey, 96 percent of consumers who reported shopping on Small Business Saturday say the day makes them want to shop "small" all year long, not just during the holiday season.

"Small businesses can give you special services, discounts, and one-to-one customer service that big businesses can't always offer," says Burginger.

Increasingly, shopping is about a shared experience - the small businesses that create memorable moments for consumers will likely experience growth.

"The next generation is looking for more than just a product, they want an experience," says Travis Wayne, product manager, TEKLYNX, a barcode software company that is certified as a GS1 US Solution Partner, a program that helps small businesses find qualified partners to help them reach more consumers.

"When you walk into a hardware store, for example, or if you shop online, it's more about personalizing that experience and ensuring that the consumers get what they need. Some businesses teach instructional courses on a product, or supply some kind of educational information. It's about going above and beyond consumer expectations with the hopes of increasing the sale and maintaining a customer for life."

Taking advantage of Small Business Saturday is ultimately just one way small brands are setting themselves up for growth. Beyond the holiday season, businesses of all sizes need to think strategically to succeed in a competitive retail landscape. Visit www.gs1us.org/small-business to access research from GS1 US on the ambitions and challenges of small businesses, watch videos featuring entrepreneurs, and learn more about their growth journeys.

For many middle-class families, the ongoing out-of-pocket costs for asthma or COPD medications is a growing burden. When money runs low, some people will try to stretch the use of their inhalers for as long as possible; others try to get by without them at all, placing their health at risk.

Asthma affects about one in every 13 Americans, one-fourth of whom are under the age of 18. It is the third-leading cause of hospital stays for children. COPD is a group of progressive lung diseases that obstructs airflow. Some 16 million Americans suffer from COPD, 70 percent of whom are 45 and older.

While many patients and caregivers struggle with these complex conditions, the high-cost insurance premiums, along with steep deductibles, copays, and poor prescription coverage, can prove a significant barrier. This is compounded by the fact that 75 percent of patients are not taking their medication correctly. And the impact of nonadherence can mean a visit to the hospital.

Asthma and COPD require an arsenal of medications. And, it is not uncommon for people suffering from one of these conditions to be impacted by other chronic conditions.

Rather than point fingers at medication costs or insurance company profits, it is important to help people find solutions.

Copay assistance cards, also called copay coupons, can help take the financial sting out of the cost of medication. Go to www.legacyhealthendowment.org to obtain one, and look for the button, " Click for Asthma and COPD Recommendations."

Please remember to start with your local pharmacist. He or she is the most informed about prescription medications.

And if you are uninsured, there are programs that often cover close to 100 percent of your costs. Try this website, mat.org, offered by the pharmaceutical manufacturer's trade association.

Cost should never be a barrier to care.

Jeffrey Lewis is president and CEO of Legacy Health Endowment in Turlock Ca.

Mr. Lewis' email address is [email protected]

Humanscale, a leader in the design and manufacture of high-performance ergonomic office products, demonstrates how one company's leadership can set the example.

When it comes to environmental impact, "'less bad' is not good enough," says Humanscale's founder and CEO, Bob King.

"We took a look at our manufacturing and operational activities to understand our key impacts: energy, water, emissions, resource depletion, wildlife preservation, social responsibility and healthy materials," says King.

"In each area, we consider what it would take to go beyond sustainability to making a truly positive impact on the world around us. If a company can make a positive impact in all of these ways, it will be acting like a tree," he explains.

"While trees aim to grow, they're self-sustaining and they replenish the environment. If we want to live at peace with the planet, then our factories must be like trees, our companies like a forest."

Humanscale is set to release its annual Corporate Social Responsibility (CSR) Report in time to coordinate with Earth Overshoot Day, the date calculated to mark when humans have depleted Earth's resources beyond its ability to regenerate these resources within a given year.

Company achievements highlighted in the report include the use of solar energy for nearly 70 percent of electricity used by the company's main manufacturing facility in 2018; reduction of normalized greenhouse gas emissions by 63 percent since 2011; and the use of rainwater for 100 percent of production water in the United States.

In addition, in the last year, nearly 500 of Humanscale's employees voluntarily completed more than 10,340 activities that involved saving energy, reducing water use, and cutting down on their emissions.

Humanscale has also made material transparency a priority. Material transparency means labeling products, such as furniture, similar to food ingredient labels that clearly state what materials a product contains. Material transparency labels, such as Declare labels and Health Product Declarations (HPDs), identify potential toxins and unhealthy materials in products so consumers can make informed decisions before choosing these products for their homes or offices.

Humanscale has taken the lead in this area. Their products contain no Red List chemicals, and as of December 2018, the company has published 60 percent of all Declare labels and 54 percent of all HPDs that exist in the entire furniture industry.

In 2018, Humanscale received a BIFMA (Business and Institutional Furniture Manufacturer's Association) Level 3 (the highest level of that association's certification) for all its products. The BIFMA is based on analysis of product manufacture, including water and energy use, emissions, chemicals, waste, and environmental design.

For more information about Humanscale and its sustainability efforts, visit humanscale.com.