Live Well Strategy #24 - Easily Boost and Enjoy Your Water Intake!

We all know that we need to be drinking at least 64 oz of water everyday – but sometimes it can be hard to get it down (especially when Diet Coke or Juice seems more appealing taste wise!)   

So how can you easily boost your water intake every day and ENJOY it?
 
By making your water taste GREAT…..Cranberry Water!  A cooling, slightly sweet/tart and thirst quenching drink, Cranberry Water has high levels of antioxidants and numerous health benefits.  Cranberry Water is also very low calorie and low-glycemic as the Cranberry juice you will be using is unsweetened and you'll use Stevia to sweeten your drink.  

Cranberries are considered a “functional food”, meaning they provide natural health benefits far beyond basic nutrition.  Drink 64 oz of this every day and you will feel GREAT – and best of all, you won’t feel like you are forcing yourself to drink water. 
 
What are Cranberries good for?

• Detoxifier – helps keep the liver’s detoxification pathways open
• Digestive Aid and helps remove fat deposits remaining in your lymphatic system.  MAY even help Cellulite ☺  Reason enough to drink 64 oz per day!
• Cholesterol Zapper - Cranberries contain flavonoids and polyphenolic compounds – which help prevent the oxidation of LDL cholesterol – the “BAD” cholesterol.
• Natural defense against atherosclerosis and heart disease
• Help prevent bladder infections by stopping the bacteria, E. Coli from sticking to the lining of the bladder.
• Minimize bad breath by preventing bacteria from gathering on the surface of your teeth

What do you need to make Cranberry Water?  (Purchase from Whole Foods, Trader Joe's, Sunflower or other organic food store).

• Water Bottle.  I like our Live Well Camelbak 24oz Water Bottles as I drink TONS more water using them b/c of the “adult sippy cup” feel to it.  No top to unscrew, doesn’t leak if knocked over, dishwater safe, great for the gym, car etc.  I have 3 – one in my office, one in my car and one in my kitchen so that I’m always drinking – water that is!  
• Filtered Water – filter your own, buy spring water or try to use brands that use reverse osmosis and carbon filtration.
• Pure, UNSWEETENED Cranberry Juice.  (I.e. Mountain Sun from Whole Foods.)
• Liquid Stevia (i.e. Sweet Leaf from Whole Foods).  Stevia is a natural sweetener made from herbs and contains no calories or carbs and does not spike your blood sugar.  Liquid Stevia has no bitter after taste.  Also, NuStevia by NuNaturals has a Packet version that is non-bitter as well. 

How do you make Cranberry Water?  (32 oz)

• Fill your Water Bottle with 28 oz of filtered, cold water
• Add 8-10 drops of Stevia, depending how sweet or tart you like your drink
• Add 4 oz of Unsweetened Cranberry Juice (Only 30 calories)

And voila!  You have a GREAT drink that will taste like a treat all day ☺  Drink up to 64 ounces per day (8 oz of unsweetened Cranberry Juice).
 
Options:  Add 4 oz of freshly squeezed lemon or lime juice instead of Cranberry Juice.  They too have additional Health Benefits, are low calorie, low-glycemic and taste great! 

Be Happy, Be Vibrant...

Live Well, 

Carmen

 
*Cold Day Variation of how to get your daily water intake in an enjoyable way:  Buy 5-6 herbal teas and sip 5-6 cups every day.  I constantly drink herbal tea to keep warm and keep my water intake up during the cold months.  Green tea (Tea of Inquiry from Republic of Tea is my favorite), Coconut White tea, Peppermint, Spearmint, Bengal Spice, Cinnamon and Gingerbread are all some of my favorite natural, non sugar hot teas.  Visit your natural food store and go wild in the tea section ☺

** See Live Well Strategy #5 on our blog for more Live Well Healthy Summer drinks!

Live Well Strategy #23 - 5 Great Ways to De-Stress

Stress is related to 99% of all illnesses.  “In addition to the trademark tight shoulders, irritability and clenched jaw, day-in and day-out stress wreaks havoc on our eating habits, wears down our immune systems, leading to colds and disease, and even turns hormones and nerve chemicals topsy-turvy, contributing to weight gain, memory loss and depression” – Food & Mood by Elizabeth Somers.
 
How does this all happen in your body when you are stressed? 
 
When you are anxious or stressed, the body produces adrenalin (your fight or flight hormone) which stresses the adrenal glands and compromises the liver & brain.  Cortisol (the yucky stress & fat storage hormone that encourages the body to accumulate fat, especially around the middle) is also released – which causes a drop in serotonin (the happy chemical) in the brain.  

This leads to depression, irritability, heightened insulin levels, & around-the-clock craving for sweets and fatty foods.  Chronic stress also unleashes a barrage of free radicals that damage your body & brain cells – killing brain cells by the millions.  You literally “stew” in your own soup of hormones.
 
What can you do to daily De-Stress?
 
Write down 3 things right now that make YOU feel peaceful – and do them at least 10 minutes per day or whenever you feel stressed.  Practice letting adrenalin and cortisol subside – not grow in your body – it will help your health immensely! 
 
Here are 5 of my favorite ways to de-stress:
 
1. Be a Corpse.  Lie down on the floor.  The “corpse” pose is one of the BEST ways to de-stress the body and mind.  (If you want a laugh and are brave, lie down beneath your cubicle at work – who knows, you might encourage someone else to de-stress.)  By lying on the ground – your body can actually “let go” and release physical tension – which allows stress to literally melt out of your body.  When the body relaxes, the mind follows.
 
2. Let Oxygen Help.  This is actually my favorite form of meditation - breathing for 10-15 min in the morning.  However, you can do for just 1-2 minutes when you're stressed...simply close your eyes and BREATHE – in and out...it's so simple and it so works.  

Oxygen helps the whole body de-stress and slows down/halts the production of adrenalin and cortisol – also why exercise works so well.  You can’t always go for a jog when stressed, but you can take deep breaths anywhere, anytime :-)  Close your eyes and breathe and let your whole body relax.  Visualize the adrenaline and cortisol fading away….
 
3. Connect to Good Energy.  Sit outside in nature, touch a tree or a flower, look at something beautiful on your desk at work.  Connecting with nature or beauty gives you energy when you most need it.  Hugging a pet or someone you love does the same thing. 

4. Take a Break.  Listen to soothing or happy music or read a book/magazine for 10 minutes.  Take a BREAK for your body and mind - transport your body to a peaceful place for 10 min and allow the hormones to subside.  Get a cup of tea and just relax for 10 min.
 
5. Stop and THINK/FEEL.  Ask yourself good questions.  “Why do I feel stressed”?  (Close your eyes and breathe for 1 min before doing this - it helps the whole process).  Is it really that bad and what can I do about it right now to make me feel better NOW. What's the worst thing that can happen and is it really that bad? Have I felt this way before and did it work out in the end? How could I feel good about the situation?  Can I choose different thoughts?  

If it is something you HAVE to do, realize that you have a choice to be relaxed while you do it (and happy), or stressed and contributing to bad health (which is probably worse than whatever you are stressed out about.

Bonus Tip!

Eat & Drink to support balance in the body and brain.  Drink lots of water and make sure that you're eating 5 small meals/snacks per day that are low glycemic.  Keeping your blood sugar stable throughout the day helps stress immensely.  Don't drink coffee - it only heightens agitation and stress levels, as does sugar and high glycemic foods. Choose calming herbal teas, water with lemon/lime etc.  

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #16 - Tips for Surviving Holiday Parties

1. Have A Plan: Know that you need a plan to stay healthy during the holidays, but also intend that it’s going to be easier and fun to be healthy during the holidays! And that you’re going to start Jan 1 feeling GREAT!
   
   
2. Keep Consistent: When we are busy/stressed, the small things we do (or don’t do) are even MORE important. Continue taking your USANA Essentials or MyHealthPak, BiOmega/OptOmega (Essential Fatty Acids), one USANA Nutrimeal shake plus one USANA Nutrition bar every day, and do 30 minutes of your favorite exercise at least 5 days per week - EVEN during the holidays. You need the vitamins, anti-oxidants and good nutrition even more during this season. Use your healthy habits as connection time with your family – make your mom a shake, go for a walk with your sister, etc.
   
   
3. Nix the All or Nothing Mentality: If we overindulge, a common response is to keep going because we’ve already “ruined it”. Remember that just because you ate that piece of cake, it doesn’t mean that you need to eat the entire dessert table :-) Also, one meal doesn’t make us gain weight, it’s what we do afterward that makes all the difference.
   
   
4. Fill the Void: Offer to bring healthy appetizers to parties and family get-togethers. There are so many yummy low-glycemic recipes out there, wow everyone with your creativity! Also, think of all the things you CAN eat instead of focusing on all the things you’ve decided not to eat. The foods that are harvested in the fall are packed full of vitamins and anti-oxidants (i.e. pumpkin, squash, apples, sweet potatoes). We get to choose how to prepare them!
   
   
5. Magic Tricks: Our favorite Live Well “tricks” are 1) eat a USANA bar/shake before going out to avoid last minute party cravings, 2) fill your plate with fruit & veggies at cocktail parties so people aren’t asking why you aren’t eating cake and cookies, even better, offer to bring a fruit or veggie tray, and 3) have sparkling water with a lime in a highball glass or wine glass to avoid any unwanted pressure to drink and to give you something to sip on.
   
   
6. It’s YOUR Life: Don’t let others try to talk you into being unhealthy and incongruent with your health goals. Often times, you will be an inspiration that they can do it too!
   
   
7. Drink MORE Water: Water makes up 60-70% of your body and EVERY system in your body depends on it. Drink 8-12 glasses (8oz each) minimum each day and add one more glass for each caffeinated and alcoholic beverage you have. Water will help you feel full, have more energy and better able to handle everything.
   
   
8. Lifestyle Choices: Choose how much sleep and exercise you need every day and make them nonnegotiable. Holidays can also be stressful for a number or reasons and the #1 de-stresser can be learning to say “No.” You don’t have to go to every party :-) Also add on a stress-reduction method that works best for you, massage, Yoga, talking to a friend, movies, etc.
   
   
9. What if you DO overindulge? We all do sometimes :-) Drink tons of water before going to bed and take extra USANA Proflavanol C100 that night to reduce inflammation, build the immune system and detox the body. In the morning, drink a large glass of water, have a Nutrimeal shake with your Essentials/MyHealthPak and BiOmega/OptOmega to stabilize your blood sugar. Go for a workout or even a walk in the morning – the movement and endorphins will help you feel better and back on track. Most importantly, drink lots of water throughout the day, eat normally and don’t try to compensate by eating fewer calories, otherwise your metabolism will adjust and slow down.
   
   
10. Create Connection: Enjoy the Holiday Season for what it is about, family, friends, and connections - not just eating. It’s amazing when you take the focus off of food how many other things you will notice about the holidays!

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #15 - Yummy Holiday Season Treats!

As Thanksgiving and Christmas approach, scrumptious holiday deserts and drinks accost us everywhere - Starbucks, grocery stores and even Whole Foods. 

I'm a big believer in "filling the void," or in other words, finding something healthy and yummy to take the place of a "not-so-healthy" drink or desert.  I've never been a big fan of deprivation and find that the more we deny ourselves something, the more we want it - and then eat 5 servings :-) 

Here are 3 absolutely delicious smoothies that you can make with your USANA Nutrimeals - not only during the holiday season, but all year around.  They won't spike your blood sugar, taste amazing, are completely healthy and balanced, and will help keep your cravings and nutrition plan in check during the holidays. They come from a book that utilizes the USANA Nutrimeals called, "Slender with a Blender - Shake Your Way to Health". The Book was also featured on TV, showing how to make the 3 smoothies listed below, click here to the view video.

Mix all ingredients for each recipe in a blender or blender bottle. You can also warm your water and skip the ice if you want a "hot" treat, enjoy!

"You Won't Even Miss the Pumpkin Pie"

• 3 scoops USANA Vanilla Nutrimeal*
•  8-10 oz. water
• 1-2 tbsp pumpkin butter (or ¼ cup pumpkin puree)
• ½ -1 tsp cinnamon
• ¼ tsp ginger
• ¼ tsp nutmeg
• ¼ tsp allspice
• ½ cup ice

"Cozy Gingerbread Latte"

• 3 scoops USANA Vanilla Nutrimeal*
• 10 oz water
• 1 tsp molasses
• 1 tsp cinnamon
• ½ tsp ground cloves
• 1 tsp grated fresh ginger (or 1 tsp ground dried ginger)
• ¼ tsp nutmeg
• ½ tsp vanilla extract
• 1 cup ice

"New Year's Eve Eggnog Celebration"

• 3 scoops USANA Vanilla Nutrimeal*
• 10 ounces water
• 6-8 shakes Angostura bitters
• ½ tsp brandy extract or 1 tbsp dry sherry
• ½ tsp vanilla extract
• ½ tsp nutmeg
• 1 cup ice

*Visit your USANA shopping cart or contact your USANA Representative today to purchase USANA Nutrimeals.

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #12 - Getting Your ZZZZZ's

Not getting enough zzz’s last night means your energy levels could be low, but your appetite won’t be…. ironic huh?

Chronic sleeplessness (running on 6 hours of sleep or less) can lead to weight gain, low energy and health risks. "When you don’t get a solid 7-8 hours of sleep, the two hormones that regulate food intake, leptin and gherlin, are knocked out of whack, which kicks your appetite into over drive," says Dawn Jackson Blatner, R.D., FITNESS advisory board member and spokesperson for the American Dietetic Association.

I can relate – when I get less than 7-8 hours of sleep per night, I’m tired, cranky and HUNGRY!  Here’s why:  When we’re tired, our body knows that FOOD gives us the energy we’re depleted of.  So, it tries to “help us” by “adjusting” the following two hormones – leptin and gherlin.  It lowers the leptin (our satiety hormone) and raises gherlin, our hunger hormone – think of a hungry GREMLIN in your body :-(  It does every thing perfectly – which makes us want to EAT. If we had of only gotten enough sleep, our body wouldn’t have tried to help us, and so effectively!

In addition, sleep is crucial to our health.  During the night, the body regenerates and renews all the bodily systems and organs, clears toxins, regulates hormones and the mind consolidates memory.  When you get too little sleep consistently, you put your entire body and health at risk, feel exhausted, over-eat, under-exercise (who feels like exercising when you’re dead tired), cope less well with stress, can’t think clearly and are less patient with friends/family - I know from personal experience :-)

So how can you we get enough and solid sleep in our busy lives?

1. Determine what is the ideal amount of sleep for you – what makes you feel the best - usually between 7-9 hours per night.  For me, I know about 8 hours is great – so I sleep between 10 pm - 6 am or 11 pm – 7am.
   
   
2. Put it in your calendar (just like exercise) and DECIDE (that’s all it takes) that you’re going to go to sleep at that time.  Let your family know that you’re introducing a new health habit and would love their support.
   
   
3. Start winding down 1 hour before your bedtime.  If I decide to go bed at 10 pm, I know that I want to be “winding” down at 9 pm the latest.  Brushing my teeth, washing my face, getting my gym clothes/water organized for the next day (10 min total) and especially the following:  reading or journaling or doing something that is pleasurable before I go to bed – “me” time.  If I don’t do this, I feel like I’m always working and I don’t have energy when I wake up…b/c my body wanted me to take some “me” time before starting work the next day.  Create your own “ritual” at night that you look forward to….what ever it is for you… aromatherapy/music, reading, watching a light comedy on TV, talking to your significant other, etc.
   
   
4. Don’t work in bed or watch action/adrenalin producing TV shows. Images that shift quickly stimulate the brain AND you’ll dream about whatever you watch right before you go to sleep – so put good things into your mind right before you go to sleep.
   
   
5. Make sure your room is dark enough for good sleep (darkness helps the pineal gland to produce melatonin which increases drowsiness) and cool enough (the ideal temperature for sleeping is about 64 degrees, according to the Better Sleep Council).
   
   
6. If you have trouble falling asleep – try USANA's Pure Rest Melatonin - a natural, non addictive sleep aide.  I love it - it tastes like orange Vitamin C :-)  If you have Restless Leg Syndrome or exercise a lot – take your USANA Chelated Minerals and USANA Active Calcium right before you go to bed.   The magnesium in both help relax muscles and promote sleep. 
   
   
7. Additional Ideas:  When I lived in downtown Denver on train tracks, I used a Wave Sound Machine and a humidifier (it’s very dry in Denver).  Living in California, I no longer need the former, but I still keep water by my bed if I wake up thirsty and for the nights that I may still be “wound” up, I lay on my back and relax my body from my toes to my head.  Thinking of your favorite memories is another way to fall asleep...  Our brain can only think ONE thought at a time – so if you are thinking stressful thoughts, your body will tense up.  If you “remember” pleasant memories and situations, your muscles will relax – and voila – sleep!

Live Well Challenge:  DECIDE to get 7-9 hours of sleep for the next 7 days.  See how it makes you feel.  Does it change your energy, appetite, fitness, mental outlook, mood, skin, stress levels, competency, and coordination, etc.  Note any changes and commit to doing what makes YOU feel the best.  This is YOUR life.  Decide to take charge…no one else is going to do it for you :-)

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #10 - Creating Time to Exercise

We all know that exercise is extremely important to our long term health, mental outlook, energy levels and weight management. However, it can be one of the first things to go when we become busy, travel or that we have never made time for in the first place because….(fill in the blank) :-)

Like any good health habit, it’s what we do consistently, and especially when we’re the “busiest”, that has the most impact on our wellness. 

So, what can you do to make exercise a fun part of your life – no matter what is going on in your life?

1. Do something that you LOVE.  If you detest running, for goodness sake, don’t run! :-)   Dancing, rollerblading, Pilates, bike riding, etc. all count as exercise.  In addition, try new exercise formats so you don’t get bored.  Exercise should be always be FUN, not tedious.
   
   
2. You don’t have to be a "gym rat" to get results from exercising.  Five times per week for 30 min provides great health benefits.  If you’re new to exercise, start off with 3 days per week at 30 min…and gradually increase frequency, duration and intensity.  Slowly build.Fit, active adults – 6 times per week for 60 min.  Always take 1 day off per week – this is absolutely crucial as this is how the body repairs itself and gets stronger.
   
   
3. Mix it up.  Variety is key for the body, mind and soul.  My “rule” for exercise variety is 3 Cardio, 2 Weights and 1 Mind/Body per week.  Women – weight training is so important for bone health, metabolism and weight management. Weights help keep you toned, fit and lean.  If you are new to weights – start with a class, DVD or hire a personal trainer for 6 sessions at a gym (they aren’t as expensive as you may think and will "de-mystify" weights and help you with correct form).
   
   Below are some ideas for Cardio, Weights and Mind/Body Fitness.  Adjust for how many times a week you are exercising.
   
   
   • cardio classes - walking/running, kickboxing, swimming, aerobics, dance, ZUMBA :-), roller blading, etc.
   • 1-2 Weight Training - classes, gym, videos
   • 1 Mind-Body-Spirit Class for stretching/flexibility, etc. - choose from yoga, Pilates, etc.
   • 1 Day off
   
   
4. Schedule your workout time and make it non-negotiable.  Put the “oxygen mask” on yourself first – your family, business/job and friends will benefit from your new found energy, immune system and outlook on life :-)  Decide when you like exercising and when you are most likely to go.  For example, I love exercising in the morning (my energy/motivation is at it’s highest then).  I also know if I don’t exercise in the am, I won’t do it later on in the day because I get “busy” AND don’t seem to  have the same energy/motivation to go.  After deciding what is best for your body, “schedule” at least 5 times per week (3 if you’re new, 6 if you’re fit) in your calendar every Sunday night for the following week.  Treat your “appointment” like a wonderful restaurant reservation that took you months to make :-)
   
   
5. Set yourself up to succeed. Have your gym bag ready, clothes inside, water bottle filled etc.  For example, I usually go to the gym or teach a class around 9am.  If I am rushing around in the morning, I end up out the door without something I need, or worse, I’m late.  So, knowing my personality, I now get my gym bag ready the night before, water bottle filled – so I’m out the door when I need to be, with no excuses, on time and with everything I need :-)
   
   
6. Make working out something you look forward to.  Have great music on your iPod.  If you’re bored of your gym routine or running – get new music!  Wear gym outfits (www.lululemon.com is my favorite) that you LOVE, are excited to wear and make you feel good when you’re exercising.  Your body is what you will live in for years and years – enjoy it, love it, celebrate it :-)
   
   
7. Subscribe to a fitness magazine for inspiration, new ideas, health recipes, playlists, fitness clothing suggestions etc. My two favorites are Shape and Oxygen.  For $14 per year, they so incredibly worth it. 
   
   
8. Get an exercise buddy.  Research shows that we are more likely to exercise with a friend – it keeps us accountable, is more fun and builds friendships.
   
   
9. Set little goals and rewards (non food) for going to the gym (or exercising) 5 times per week...(or whatever your goal is).  Reward yourself for little things – every little step counts.
   
   
10. Don’t let more than 2 days go by without exercising.  I don’t know where I heard that idea, but it is one of the best concepts I have used throughout the years. I started exercising to “aerobics videos” in the 80’s (scary thought – remember those brightly colored leotards?) when I was 14 and since then, it became my “rule” for myself.  It helps because you never get out of the rhythm of exercising and often when we don’t feel like exercising, it’s when we need to the most. Movement SHIFTS everything, and quickly – moods, emotions, an over indulgent night of food/wine :-)… and you end up feeling great.
    
    
11. Maintain your routine when it is the hardest as this is when you will get the most benefit. When we travel, visit friends/family, or are really busy – it’s even more important to exercise and eat well (take your USANA vits and shakes/bars even more regularly).  When our normal routine is interrupted, endeavor to keep as many good habits going as possible.  For example, when traveling, I usually run (20 min only sometimes) because I can do it anywhere/anytime and very quickly.  Or, I lift weights if there is a gym where I am staying.   I know this “routine” helps keep me balanced and centered – and everything else works better.  Other options – walk with a family member after dinner when visiting, swim in the hotel pool, travel with yoga/Pilates DVD’s.  Shorten your exercise time if need be, but keep the routine going.

Have a great week and your body will thank you for moving!  As NIA's (a beautiful dance modality I used to teach before Zumba) tagline says, through movement we find health!

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #8 - Live Well Summer Mango Jicama Salad Recipe

Don't you just love summer? I love the warm days and evenings and find myself drawn to lighter, yet really flavorful foods during the summer months.

Here is a raw, amazingly healthy salad that I make at least once a week as the sweet, sour combination is perfect for "cooling" summer lunches or dinners. It’s quick and easy to make and I double the recipe to have extra – the salad will last a good 3-4 days in the fridge. Leftovers make a yummy quick snack, and for an additional quick meal, just add spinach and/or romaine leaves.

Live Well Raw Mango Jicama Salad with Sunflower & Pumpkin Seeds
Serves 4-6

Jicama is a crispy, sweet, edible root that resembles a turnip in appearance, but tastes like a cross between an apple and a potato. Cultivated in South America for centuries, and popular in Mexican cuisine, jicama is great in salads, salsas and vegetable platters. It’s a great source of Vitamin C, is fat free, and contains lots of water and fiber – making it a wonderful on the go snack.

Jicama perfectly complements the juicy mango and smooth cucumber in this salad and the vitamin c in the jicama and mango help the absorption of iron from the sunflower and pumpkin seeds, which are great sources of plant protein. You have everything you need in this salad – low glycemic carbs, protein, Essential Fatty Acids (EFA’s) and fiber!

Ingredients:

    * 1 medium jicama
    * 1 mango
    * 1 medium English cucumber
    * 1 lime – juice and zest
    * 1 tablespoon agave nectar
    * 2 tablespoons USANA’s OptOmega Oil
    * 1/3 cup raw sunflower and pumpkin seeds

Recipe:

   1. Peel the mango, jicama, and cucumber. Cut into bite-size pieces and place them in a large bowl.
   2. Squeeze lime over mixture, grate zest, add agave and USANA Optomega Oil*.
   3. Sprinkle sunflower and pumpkin seeds. Add sea salt to taste. Toss to coat.

*I use USANA’s OptOmega Oil for any salad that calls for oil. USANA’s OptOmega Oil is the most comprehensive “Essential Fatty Acid” oil blend I’ve seen on the market, as it contains extra-virgin olive oil, vitamin E, turmeric, rosemary, flax, sunflower, pumpkin seed. And it tastes amazing in salads because of all of the above, with a slightly nutty flavor.

In addition, it provides the perfect ratio of Omega-3 to Omega-6 fatty acids (crucial for cardiovascular health, immune function, anti-oxidant protection, mental acuity and healthy skin). The EFA’s in the USANA OptOmega Oil are the GOOD fats that help you lose weight – counterintuitive, I know :-) Amazingly good for the body and tastes great – try it one time and you’ll never go back to just plain Olive Oil.

Note: USANA’s OptOmega Oil is an organic, cold, expeller pressed oil (great for vegetarians and vegans as well) – so you don’t want to heat or cook with it. Only use for salads, smoothies and cold recipes – cooking destroys the fragile oils.

To order USANA’s OptOmega Oil at wholesale prices, login to your USANA account or contact your local USANA Representative.

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #7 - Take a Nature Break!

“Get outside every day. Miracles are waiting everywhere.”
- Regina Brett, 90 years old, of The Plain Dealer, Cleveland, Ohio

What a great quote.  One of my personal goals this summer is to take a nature break every day – no matter how busy I “think” I am.   I’m going to get outside in the sun and soak in natural vitamin D, walk barefoot in the sand, breathe lots of fresh air and use the earth, sky, water and green plants as a grounding and restorative force.

Sun, fresh air and nature have the ability to nourish us our body at a deep level – and yet “the easiest thing to do, is the easiest thing not to do” (one of my favorite quotes by Jim Rohn).

Of course, there are so many excuses that can prevent us from not getting outside at least once a day…I’m too busy, it’s raining, I’m tired etc.  I remember one of my excuses during a glorious Denver summer a couple of years ago, "I need to get the Live Well website up".  And before I (and Liz Rider, my co-conspirator for the Live Well Website) knew it, the summer was gone. 

After that experience of seeing a whole season fly by, I promised myself I would appreciate every summer forward...and luxuriate in the outdoors at least once a day.  As Thoreau says, “Nature is a tonic for the soul.”

What are some ways that you can easily get outside every day?

1. Lunch breaks – sit outside. Make it a goal that every lunch hour possible you sit outside with a friend – to enjoy sunshine and great conversation.
   
   
2. Take a 10 min break during the day to get outside – 10 min can make all the difference, and like meditation, will actually give you MORE time throughout the day.
   
   
3. Go for a walk after dinner with a family member or friend.
   
   
4. Look for chances to get outside – restaurant patios, waiting for your car to be washed, etc.
   
   
5. Go to a park and sit on the grass. Actually connecting with the earth is very grounding for the body.  Consciously appreciate the sky, sun, earth, air and green plants.
   
   
6. Go somewhere where there is water – a stream, a lake, a river.  Many cities have a river running through them, or streams in a park -  so there are many places that you can enjoy the healing and meditative sound of water.
   

Okay – I’m going outside right now...this summer, Laguna Beach is calling... :-)

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #3 - Water Your Body & Brain

“Observe a plant before and after being watered and relate these benefits to your BODY & BRAIN.  Water flushes unwanted toxins from your body and keeps your brain sharp.”  – Lululemon Athletica


Water is absolutely CRUCIAL to all aspects of your health and wellness, including your skin, joints, brain, energy, focus, weight loss and reducing risk of disease and infection.  Water makes up 60-70 % of your body weight and EVERY system in your body depends on water.  If there is ONE thing that can immensely change your health for the better – it’s the amount of H2O you drink every day.

How much should I drink every day? The 8-12 glasses (8 oz each) minimum is a GREAT guideline.  The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.  Most bottled water contains around 16 oz – so I make sure I drink four per day minimum or fill up my Live Well CamelBak Water Bottle three times per day. 

Can I count coffee/tea/soft drinks in my daily amount? Your 8-12 glasses per day should come from water, NOT from tea, coffee, or soft drinks.  Coffee/tea/soft drinks actually dehydrate you – and therefore you need to drink an EXTRA glass of pure water to replace what you have lost.


How about tap water?  I personally don’t drink unfiltered tap water.  When Dr. Wentz, the world’s expert on cellular nutrition, was asked what vitamin he would give his cells in Gull Labs if he could only give them only one, he replied, "purified water."  His cells would show signs of degeneration when they did not get purified water – even more so than lack of good nutrition.

When should I drink water? Sip throughout the day – imagine lightly sprinkling a lawn, not deluging it with a downpour as this will create a “run-off” and not be absorbed properly.  Keep a bottle of water with you at ALL times so that you can sip throughout the day. Drink before you are thirsty because when you are thirsty you are already dehydrated. Thirst is also often mistaken as hunger – so drink often to feel less hungry.  Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety.  If you experience any of these symptoms, drink 1-2 glasses of pure water (before you eat or grab a coffee or sugar!) and notice if you feel better.

What if I find it difficult to drink enough water? Make it more appealing - add lemon/lime to it along with liquid stevia (if you like a bit of natural sweetness) or a tiny bit of pure juice (so you don’t spike your blood sugar).  Sip when you are doing activities that you don’t even think of it like writing emails, driving, blow drying your hair (my favorite :-).   I keep bottles in my car, in my office, in my kitchen, bedroom so that whatever I am doing I can be sipping throughout the day.

When should I drink more than normal? When you have exercised more than usual, it is extremely hot or if you have had more alcohol, salty or richer meals.  With alcohol and rich meals - on the day of AND the day after – water and USANA’s Proflavanol 90 will help you feel better and get the toxins out of your body more quickly.

Drink 8 glasses of water today and just notice how you feel... when we feel better, we tend to keep doing things that are good for us!

Be Happy... Be Vibrant...

Live Well,

Carmen