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 #21 - NEW Vanilla Nutrimeal Recipes!

Check out Live Well's Favorite Tips and Recipes for Vanilla Nutrimeal Shakes... LOL... you may never go back to Chocolate and Strawberry :-)

A Nutrimeal™ Shake is one of the best ways to start your day as it gives you the proper fiber, good complex carbs, proteins, and good fats that will set your body up for the entire day. Try to eat within 1 hour of rising to jump-start your metabolism. Below are our favorite Vanilla Nutrimeal Shake recipes, the options are endless!

Basic Vanilla Nutrimeal Shake Recipe
Mix all ingredients in a blender until smooth

• 8-12 ounces of liquid (purified water, skim milk, soy milk, almond milk) Note: Carmen prefers Almond Milk by "Almond Breeze" and uses the unsweetened variety (comes in Vanilla or Chocolate) which is the lowest glycemic version - 40 calories per serving)
• 3 Scoops of USANA Vanilla Nutrimeal
• ½ cup fresh or frozen fruit , frozen gives it more of a smoothie texture
• 5-6 ice cubes, if desired

Tips

On-the-Go Tip: Put 3 scoops of Nutrimeal in your USANA Blender Bottle, add 8-12 oz of cold water, shake like crazy and you’re ready to go!

Experiment with fruits and flavors, there are so many different variations. You can also add ground flax seeds, almonds, organic peanut butter, plain, organic, fat-free yogurt, 1 tsp of instant decaf coffee, a dash of cinnamon, or any other spice you’d like to your shakes.

For added sweetness: Add a couple of drops of Liquid Stevia. Carmen prefers the Liquid "SweetLeaf" brand that you can purchase at Whole Foods or online. It doesn't have a bitter aftertaste and you can purchase different natural flavors - Plain, English Toffee, Vanilla Creme, Lemon Drop etc.

If you’d like to add more fiber, add a 1/2 scoop or of USANA’s Fibergy. The current recommendation for good health is to eat a minimum of 25-30 grams of fiber each day, and up to 50 if you are trying to lose weight.

Summer Shakes: For a smoothie/ice-creamy type feel – reduce water, add 2 cups of ice and mix on high in your blender.

Winter Shakes: Add hot water to your Vanilla Nutrimeal with cinnamon and/or organic, instant coffee.

Live Well Favorite Vanilla Nutrimeal Shake and Smoothie Recipes

Chocolate Peanut Butter
Place all ingredients in a blender and mix until smooth.

• 3 scoops of French Vanilla Nutrimeal
• 12 oz cold water
• 1 Tbsp Ghirardelli powdered Chocolate Mocha
• 1 Tbsp natural peanut butter

Orange Cream
Place all ingredients in a blender and mix until smooth.

• 3 scoops of French Vanilla Nutrimeal
• 12 oz cold water
• Natural orange extract (a few drops or more, to taste)

Piña Colada
Place all ingredients in a blender and mix until smooth.

• 3 scoops of French Vanilla Nutrimeal
• 12 oz cold water
• Natural coconut extract (a few drops or more, to taste)
• Optional: Blend in fresh pineapple or fresh/frozen blueberries

Apple Cinnamon
Place all ingredients in a blender and mix until smooth.

• 3 scoops of French Vanilla Nutrimeal
• 12 oz cold water
• 1/2 chopped apple
• Cinnamon to taste

USANA Latté
Makes a delicious hot drink, just like a latte or mocha! Blend in a blender until foamy, approx 10-15 seconds

• 3 scoops of Vanilla Nutrimeal
• ½ tsp of decaffeinated, organic instant coffee
• 10-12 oz of filtered/purified hot water

Carrot Cake Smoothie
Place all ingredients in a blender and mix until smooth.

• 3 scoops Vanilla Nutrimeal
• 1 C water, soy milk, or almond milk
• 1 grated Carrot
• Dash of Cinnamon; Nutmeg to Taste

Vanilla Berry-licious
Place all ingredients in a blender and mix until smooth.

• 3 scoops Vanilla Nutrimeal
• ½ - 1 C frozen mixed berries
• 1 C water, soy milk, or almond milk
• ½ C ice

Peach Vanilla Shake
Place all ingredients in a blender and mix until smooth.

• 3 scoops Vanilla Nutrimeal
• 1 scoop USANA Fibergy™
• 1 peach (skin included)
• 1 C pineapple juice (add more juice or water to make 12 oz.)
• ½ C ice

Banana Smoothie
Place all ingredients in a blender and mix until smooth.

• 3 scoops Vanilla Nutrimeal
• 1-2 scoops USANA Fibergy
• 8 oz orange juice or water
• 4 oz water
• 1 med banana
• ½ C ice

Cranberry or Pomegranate Shake
Place all ingredients in a blender and mix until smooth.

• 3 scoops Vanilla Nutrimeal
• 1 C unsweetened cranberry or pomegranate juice
• 1 banana
• Fresh berries if you like
• Couple of drops of Vanilla Stevia (or plain stevia)
• ½ C ice

*Thank you to Phil & Penny Kirk (recent Mt Everest basecamp climbers with Penny's mom - the oldest woman to climb to basecamp!), many of our Live Well Coaches AND Preferred Customers who contributed several of the recipes above!

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 #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