Coast Lifestyle

BEAT THE “BLAHS” WITH USANA® MAGNECAL D™

For those in the northern hemisphere, the winter season brings shorter days with dark mornings, darker evenings, and for many, symptoms of winter blues. With less time for sunrays, we typically spend more time indoors, finding refuge in the comfort of Netflix and family.

Winter blues strike many of us, especially in the later months of the season, and can mark changes in mood and energy. While feelings of “blah” are often experienced during dismal winter months, you don’t have to succumb to the atmosphere. Low energy levels could stem from deficiencies in essential vitamins and minerals often depleted by the onslaught of a feeling of stress, poor nutritional choices, and the ever-waning hours of UV light.

Support Winter Health with Supplementation

A healthy lifestyle including a clean diet, consistent sleep habits, stress management, regular exercise, and self-care can go a long way to help manage your overall well-being. But if you can’t get healthy levels of essential vitamins and minerals naturally, especially during the dark months of winter, supplementation can be beneficial to bolster your health while you wait for the brighter, sun-loving months ahead.*

Minerals and Their Role in Winter Health

Minerals must be present in the body to achieve healthy cellular metabolism, the biochemical reactions that fuel the daily operations of a cell and maintain life.  They build the structure of the body from the bones outward—you quite literally need them to live.*

Calcium, a commonly mentioned macromineral, is the most abundant mineral in the body. It’s found mainly in your teeth and bones. About 99 percent of calcium exists in your skeletal system. In the past, calcium has been widely portrayed as the key nutrient for bone health. And while it’s integral to build and maintain a healthy skeletal structure, this elemental mineral is only one player in a team of minerals that account for healthy bones and work to execute vital physiological processes throughout the body.*

Magnesium is another abundant mineral, a heavy hitter on the cellular level, that aids in many of our internal physiological functions. It’s an essential component that triggers over 300 enzyme reactions in the body. Despite this important role, most people don’t get enough of it.*

One of magnesium’s most important operations in the body, other than to help maintain bone density and healthy insulin function, is energy production. Converting the foods you eat into a usable form of cellular energy requires adequate levels of this important mineral. The body needs a large amount of this essential macronutrient to carry out these numerous functions throughout the body. Supplementation is a great option to promote optimal health.*

Vitamin D’s Role to Resist the Shorter Day Gloom

Vitamins, as we all know, are an essential part of our diet. They are vital to create important chemical reactions on a cellular level. Perhaps you’ve heard vitamin D referred to as “the sunshine vitamin”. This happy vitamin is as crucial to our health as it is our psyche.*

Occurring naturally when your skin is exposed to the sun, vitamin D signals a reaction to a “preform” of the vitamin that exists in the skin’s epidermis. So, when you’re exposed to the sun’s powerful UVB rays, the body goes to work producing vitamin D3. *

Vitamin D has many benefits, including bone health, immunity support, mood support, maintains blood pressure already in the normal range, and supports muscle strength. It’s true your body can create vitamin D naturally, but for those who live far from the equator, we often fall below adequate levels in the winter months.*

USANA® MagneCal D™ for a Brighter Season

Stress and poor dietary choices, hurdles we all face throughout the holidays, often hinder our pursuit for a healthy lifestyle. Optimal sleep, clean nutrition, and less sun heightens our risk to become deficient in vitamins and nutrients necessary to help us push through seasonal slumps. For example, without the proper levels of magnesium and calcium, the body begins to borrow from the skeletal system­—a process called resorption. This natural process ensures you maintain the required level of these minerals to function. However, over time, mineral levels in the blood and in your bones can be negatively affected.*

USANA® MagneCal D™ combines an ideal ratio of 1:1 magnesium to calcium with the added boost of vitamin D. This smart combination provides the following benefits:

  • Strong, mineral-rich bones and teeth*
  • Healthy muscle and nerve function*
  • Energy metabolism*
  • Cardiovascular health*

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Ideally, we’d like to rely solely on our diet to provide appropriate levels of essential vitamins and minerals. But the truth is, most of us don’t regularly consume adequate levels because of the poor nutritional choices we make. Magnesium, calcium, and vitamin D, in combination, make up an important foundation for health. And MagneCal D is one small part of whole-body health. If you don’t have a scientist in the house, read more about the benefits of MagneCal D to help balance your mood, increase your energy levels, and support cardiovascular and bone health.*

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Coast Lifestyle

ACHIEVE YOUR GOALS WITH THIS WEIGHT MANAGEMENT CHECKLIST

Journal, tape measure and apple - diet concept

It’s time to lighten your load—literally. Carrying around extra weight isn’t good for your body. You know that. But staying at a healthy weight is easier said than done. This weight management checklist helps you focus your energy on impactful activities. Start checking off items and building momentum to achieve weight management goals.

Maintaining a healthy weight is all about the balance of calories in and calories out. Use more than you take in and you lose weight. Do the opposite, and you gain. If they’re balanced, that’s how you maintain.

This means a focus on diet and exercise together. But this weight management checklist goes deeper and provides simple tips to get you started.

It’s time to start checking off some boxes.

Cropped image of businesswoman writing on checklist

Item 1: Set a Goal for a Healthy Weight

Determining your target weight isn’t a guessing game. There are many factors that can help you determine the right number for you.

The most common way to figure out a healthy weight is using the Body Mass Index (BMI). This is a ratio of your height to weight. This is going to involve some math, but you can do it (or use a BMI calculator). You can find your BMI with this equation:

Weight in Kilograms(kg)/(Height in meters)2

Here’s an example: Dave is 84 kg (or about 185 pounds) and 1.8288 meters (six feet tall). His BMI would be 25.1, which is just barely in the overweight range. (Here’s the math: 1.8288 squared is 3.345, and 84 divided by 3.345 is 25.1.)

The healthy range for BMI is 18.5 to 24.9. That’s what you want to aim for. There are charts available that will give you the healthy weight range for your height.

But BMI isn’t everything. It’s a very simple calculation that doesn’t consider different circumstances.

You can also use measurements like body fat percent or determining belly circumference (around the belly button) to help determine your ideal weight. Body fat percentages should be less than 31% for women and 25% for menBelly circumferences should be less than 40 inches (102 cm) for men and 35 inches (88 cm) for women.

If this is all a little bit overwhelming (and math can do that) you can always talk to your doctor, dietician, or nutritionist. They’re great resources.

Item 2: Assess Your Calorie Needs

Calories aren’t scary or mysterious. They’re simply the units used to measure energy in your food. And you need calories to run all the processes of your body.

Most of what you see about calories is based on an average diet of 2,000 calories per day for women and 2,500 a day for men. That’s a good starting place. But there are many factors to consider when assessing your daily calorie needs.

Weight and activity are probably the biggest considerations. A larger person needs more calories. That’s because you need more energy to move around more weight. And if you’re on the go a lot or you’re an athlete, you need more fuel to support that extra activity.

Age and sex are two other factors. Calorie needs decrease with age. And men need about 500 more calories per day (on average) than women. That’s mostly due to their overall larger size and the fact that they have a higher basal metabolic rate or BMR.

BMR is what your body burns at rest. About two-thirds of your calories are used this way—just to keep your body running smoothly. Those are like freebies. The rest of your calories are burned because of activities you do during the day.

There are calculators that will tell you your BMR and how many calories you need to maintain your weight. But for simplicity’s sake, if you’re a man, it should be around 2,500 calories. If you’re a woman, that number is around 2,000.

Use those as the starting point for maintaining a healthy weight. You can adjust your needs if you’re more active, larger, or have other health considerations.

Item 3: Design a Diet to Achieve Your Weight Management Goals

You know how much fuel (calories) your body needs. But counting calories is just a part of planning your perfect weight-management diet.

The foods you choose to acquire those calories makes a big difference. Think about how 300 calories of sugary treats compare to 300 calories of almonds and fruit. One will fill you up with fiber, sustained energy, and micronutrients. The sugary snack is empty energy that can lead to a crash.

Like any healthy diet, you should target a balance of nutrient-rich protein, carbohydrates, and healthy fats. Focus on fruits, vegetables, whole grains, lean protein, plant-based fats, and foods with fiber.

Protein (especially in the morning) and fiber are especially important. You only absorb half the available calories in fiber. And it helps you feel full for longer. Also, don’t forget to drink plenty of water.

Any diet should give you a foundation of vitaminsminerals, and beneficial plant compounds. It’s the starting point for getting your body all the nutrients it needs.

Item 4: Examine Your Exercise Expectations

The best exercise plan is one you can follow. That’s a popular saying, but it’s true (the same is true for your diet, too). You don’t want to make these common mistakes:

  • Starting at a higher level than necessary
  • Forcing yourself into activities you hate
  • Expecting results right away

Being honest with yourself about your fitness level will help you avoid jumping into something too hard. You really shouldn’t run before you walk. So, assess where you are and work—in steps, since health won’t happen all at once—to get where you want to go.

Taking an inventory of healthy activities you enjoy is essential to developing an effective exercise routine. You shouldn’t focus on running if you find it boring. Maybe playing a sport works better for you. Figuring out what you like to do will help you look forward to exercise instead of dreading it.

Also, properly set expectations. One trip to the gym isn’t going to reshape your body or improve your fitness. It’s a process. You have to burn 3,500 calories to eliminate a pound of fat. A good goal is using 500 more calories than you take in each day. That can lead to losing a pound a week.

And remember, exercise is only part of the equation. You can’t exercise your way out of bad eating habits. So, you need both as part of your weight-management plan.

Female runner tying her shoes preparing for a run a jog outside

Item 5: Plan Your Exercise Routine

You know what you like. You have properly set expectations. Now it’s time to plan.

Take the activities you like and figure out how many calories you’ll burn. Then figure out how many minutes are required to hit your goal for the day. You can find these estimates online or in a fitness tracker app.

Then carve out time in your daily schedule. Make sure to vary the activities so you don’t get bored or fatigue one part of your body too much. Ideally, you should get at least 150 minutes of exercise a week. The easiest way is to split that up into five, 30-minute sessions.

Item 6: Get Going

This is the simplest one on paper, but the hardest in practice. It’s also the most important part of any weight-management plan.

Doing it.

Understanding your calorie needs is great. Planning the perfect diet and exercise routine is important. Crossing off items on the weight management checklist builds momentum. But you’ll need action and perseverance to achieve your weight management goals.

So, put your plans into motion. Get out and move. And remember progress and consistency—not perfection—is what you want. You’ll have successes and snags, but focus on continuing to move forward, in the direction of your weight-management goals.

A simple way to put it is to be good—eat right and incorporate exercise—the majority of the days of the week.

Here at East Coast Life Solutions we know how easy it is to get off track after a busy socializing season and have many solutions to help you curb your appetite. Hop on over to our Special Offering page to see how to start the year off right with special product pricing.

Healthy Cove

NEW YEAR, NEW BEGINNING, NEW YOU

Team Up to RESET Your Life

RESET for a Better You

Each new year brings endless possibilities.

It’s a chance to start over, make positive changes, and become a better you. And if you’re looking for some inspiration to lose weight and look your best in 2019, here are some helpful tips to get you moving.

Most new year’s weight-loss resolutions are forgotten before January ends. Too often we bite off more than we can chew. We make crazy diet and workout goals that are far too aggressive, get frustrated, and quit. The key to your resolution success is to be consistent. Make small changes you can maintain. Things like portion control, drinking more water, tracking your exercise, and working out with friends can have big results providing you stick with it.

Action-Oriented Goals, Not Open-Ended Ones

Sure, you want to look better in 2019, but open-ended goals usually fall short. Instead of saying to yourself, “I want to lose weight,” try to think in terms of action-oriented, definable goals. For example, plan to walk 30 minutes three times a week. Instead of going strict vegan or jumping into a Paleo diet, try adding a green vegetable to every meal. Realistic goals equal real results.

Go Take a Walk

Speaking of walking 30 minutes a day, did you know a half-hour walk can burn up to 300 calories? That might not sound like much, but over the course of a year, it can make a big difference. Walking is a low-impact exercise, meaning it’s easier on your joints. The benefits of physical activity depend on three elements: intensity, duration, and frequency. Because walking is less intensive than running, you’ll have to walk for longer periods to get the same results.

Anytime you get your heart rate up, you’re doing your body a favor. Exercise makes the heart beat faster, and over time, strengthens the heart. Cardiovascular exercise improves blood circulation and can help with your mood. Find a good podcast or audiobook or invite a friend to take a walk around the block after work.

You Can’t Outrun Your Fork

There are approximately 3,500 calories in a pound. That means to lose or gain a pound, you have to burn or consume an additional 3,500 calories. Over the holidays, most of us probably overindulged a bit. Don’t worry. Slips don’t become falls in your overall health journey when you choose to get back on track.

Something I did last year that had a big impact, but felt very manageable, was to eliminate one bad eating habit each month throughout the year. For January, I gave up all soda. In February, I stopped eating donuts and bagels. In March, I made sure to eat at least two servings of vegetables for lunch and dinner. Pretty soon, I started to see results, and because it was a gradual replacement of bad foods with good ones, I found I had more energy and felt better.

Keep a food journal as you make your new year changes. Write down all of your meals and snacks. Be honest. When you examine your diet, you’ll see areas where you can improve and be able to celebrate the smart decisions you’ve made.

Love Your Workout

There’s nothing worse than signing up for a gym membership at the beginning of the year only to quit going after a couple of weeks. Not only is it a waste of money, it can be pretty disheartening. Also, sometimes those big box gyms can be pretty intimidating when you’re starting a new workout program. Instead of committing to a long-term gym membership, think about the activities you are interested in and find out if they have introductory classes. Lots of times, the first class is free.

Sign up for a boxing lesson or try out a yoga class. Maybe you’ve always wanted to try Zumba or join a cycling group. It doesn’t matter what you do to get moving, just make sure it’s an exercise program that’s interesting and something you like. It’s already hard to get motivated to work out; don’t make it worse by doing something you hate.

Drink Water

It seems simple enough, but getting enough water is important to a successful workout program. Not only do you need water to stay hydrated, but drinking water can also help lubricate your joints, help with digestion, regulate body temperature, and aid in other essential body functions.  Best of all, water has zero calories.

Make sure to drink enough water before and after your workouts. Your body needs water to help energize muscles and support your kidneys. Fluids also help your body flush and remove waste.

Drink water during each meal. Keep a bottle of water with you in your car, at your desk, or in your bag. And add to your hydration by eating more water-filled fruits and vegetables. About 20 percent of our fluid intake comes from food.

Try a 5-Day RESET™ Kit

Reboot your energy and curb your cravings with USANA’s 5-Day RESET Kit.

In five short days, you’ll restart your healthy lifestyle with 15 Nutrimeal™ single-serve packets, five USANA® Probiotic stick packs, and 10 (5 AM and 5 PM) HealthPak™ packets with USANA® CellSentials™ CellSentials® (Vita Antioxidant™ and Core Minerals™), USANA® MagneCal D™, and the CellSentials Booster. Each kit also comes with additional energizing tips to get your health back on track.

Better yet, motivate a friend to focus on healthy fabulousness with you. When you buy one kit, you’ll get a second one 50 percent (US only).

So, what are you waiting for? Get started today and kick-start your new healthy lifestyle. Let us know in the comment section how your RESET challenge goes. And share some of your success stories as you strive to achieve your New Year resolutions.

Kickstart your lifestyle with this easy 5 day (everything in one box) plan!

Order

Healthy Cove

East Coast Life Solutions Invites You to Save on Essential Oils

Have you been thinking about the benefits of using doTerra essential oils every day? There are many products that you are using in your home that can be easily replaced with healthy oils without even affecting your budget. What to know more? Please reach out to East Coast Life Solutions and we will assist you to make your home and medicine cabinet a healthy go to.

The biggest savings are to enroll with a kit which gives you a 25% discount off all your essential oil purchases for a year, along with loads of special value.  Have a looking at this month’s current promotions and you’ll see what we are talking about.

Enrollment promotion

Earn a free 15mL Red Mandarin by placing a new 100+ PV Enrollment order from January 15 through January 31, 2019. Sweeten the deal and earn both a 15mL Red Mandarin and 15mL Serenity by placing a new 200+ PV Enrollment order January 15 through January 31, 2019. Brighten the winter months while finding relaxation with one favorite and a limited special! Place your qualifying order and get up to two free oils!

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100 PV Enrollment Promo

Receive a FREE 15 mL Red Mandarin by enrolling with a 100 PV order.

Red Mandarin Uses

  • Add to nightly facial routine to improve the appearance of the skin.
  • Add three to four drops to the shower for a refreshing, uplifting aroma.
  • Add one drop to 120mL of water for a fun and flavorful twist.
  • Add one to two drops to your next green or fruit smoothie.
  • Diffuse first thing in the morning for an energizing and uplifting aroma.
  • Add 10 drops to a spray bottle with water for a refreshing room spray.

 

1x1-red-mandarin-serenity.jpg

200 PV Enrollment Promo

Get a 15 mL Red Mandarin and 15 mL Serenity FREE by enrolling with a 200 PV order.

Serenity Uses:

  • Apply to back of neck for a calming aroma.
  • Apply to bottoms of feet at bedtime to help unwind.
  • Combine with Epsom salts in a warm bath for a relaxing, renewing sensation.
  • Diffuse at night in your child’s bedroom.
  • Diffuse for a relaxing aroma.

Rules & Terms

  • This is for new doTERRA members only.
  • Your Enrollment Order must be placed between January 15 and January 31 by 11:59 MT to qualify.
  • Orders placed outside the qualifying time period (January 15–31, 2019) will not receive the free product.
  • Orders below the PV requirement will not receive the free product.
  • PV is not equal to the cost of an order. Before completing an order, the individual ordering must verify that the order is at the qualifying PV.
  • Any new member type can qualify for the promotion by ensuring their order is at least 100 or 200 PV.
  • Any orders or items returned that result in the order going below the 100 or 200 PV requirement will have to return the free product or the product will be charged on the members account.
Healthy Cove

MINDFULNESS 101

There’s a new trending practice across Insta-feeds, Pinterest boards, and coffee shop chatter: how to be mindful. Practicing mindfulness is about focusing yourself on the present and being intentional throughout your day. So, if you find yourself distracted while you read this, or if your mind feels too cluttered, learning to practice mindfulness can help you feel lighter and refocus your day.

Mindfulness has several definitions:

  • The mental state achieved by focusing on awareness of the present moment, while calmly acknowledging and accepting feelings, thoughts, or bodily sensations.
  •  The self-regulation of attention with an attitude of curiosity, openness, and acceptance.
  •  The ability to be fully present, aware of where you are and what you’re doing, while not getting overwhelmed by what’s happening around you.

Mindfulness is a personal practice, so it’s fine to craft your own definition.

mindfulness

There are three foundational principles of mindfulness:

  1.  Awareness
  2.  Acceptance
  3.  Attentional redirection

The goal of mindfulness is to set an intention with a purpose. Your intention can flow into a relationship, an objective at work, better mental health, or improving your self-esteem. Your intention for the day can even be as simple as taking time to breathe.

Awareness

This step is your starting point to become a more mindful person. It’s all about experiencing life and recognizing if you are or are not present in the moment. Awareness isn’t about staying on track 24/7 or daydreaming your day away. By taking time to realize if you are present in the moment, you’re gently nudging your brain back to focus on the here and now. Awareness is as simple as acknowledging you feel “this way,” or are thinking about “that.” It’s the first step to recognizing your present reality.

Acceptance

Acceptance is perhaps the most freeing aspect of mindfulness. If you ever feel frustrated with yourself, practising mindfulness can help. It’s normal to get distracted, daydream, or get caught up in emotion. Yes, it’s even okay to do so (gasp!). Accepting your thoughts, emotions, and physical sensations will allow you to notice their value or effect to then move on. Dwelling on things you cannot change can send you down a spiral of agitation, discontent, and leave you at a standstill.

Attentional Redirection

If you’re feeling overwhelmed, panicked, or anxiety-ridden, intentionally redirect your attention. Don’t beat yourself up for feeling what you do. Adjust your focus to the sound of a coworker’s keyboard, the stitching on the steering wheel, the weight of your body on the bed, the expanse of your breath.

Cultivate Mindfulness

Several techniques and resources are available to easily cultivate mindfulness as a daily practice.

1. Getting in the Right Headspace™

This app is a treasure trove of thought-provoking and calming messages to help you practice mindfulness throughout the day. Most of the 15–30-minute sessions are led by a mindfulness expert. Each gets you calm, present in the moment, and leaves you with tips you can recall any time you need them.

Both meditation sessions and mindfulness sessions cover an array of focuses, sleep sessions, sleep sounds, and more. The Headspace app is free to download at the App Store or Google Play and has a plethora of free sessions. There’s also a paid plan option for any serious mindfulness gurus.

2. Meditation Class Is in Session

Let’s try a few moments of meditation. Find someone to read this to you in a calm voice, pausing a few minutes after each step.

Gently let your eyes close.

Settle in and feel your feet on the floor, your spine stacked, your hands in your lap.

Take a moment to focus on your breath.

Feel the weight of your diaphragm change as you take a deep in-breath…and now a long out-breath.

If your mind has drifted off, acknowledge that thought. Accept it, without judging it.

Gently bring your attention back to the body, acknowledging any sensations, tension, or pain.

Let those sensations exist. Give them room in your body to be.

Turning your attention back to the breath, feel the weight of your diaphragm change as you take a deep in-breath…and now a long out-breath.

When you’re ready, open your eyes.

Do you feel refreshed, lighter, more mindful?

3. The Game of Life

Living is complex, chaotic, exciting, enthralling, and a swirling mass of all those things together. Pick an area of your life you’d like to improve, be more attentive to, or gain more from. Practising mindfulness around a main area of your life can reap amazing benefits.

Let’s see which of these best fit your situation:

• Mindful Eating

Nutrition is a large part of your daily routine. It can be either fuel or frustration, depending on your eating habits and relationship with food. Intuitive eating mixes nutrition with mindful practices to help strengthen your body and your mind. There’s even a Mindful Eating Guide on Health Line’s website that’s a fantastic starting point to stay present in and out of the kitchen.

• Mindful Parenting

Piles of laundry and toys + raging teenage hormones + homework on the new math system x crying terrible twos + navigating a first-time crush = one majorly exhausted parent. Mindful parenting techniques can turn the crazy times with your kids into manageable moments of love and growth. Taking time to slow down and be present not only makes things easier for you, it does the same for your child. A brave paediatrician tells her story for practising mindful parenting—it starts with ending perfectionism.

• Mindfulness at Work

The grind. The nine-to-five. Payin’ dem bills. A big majority of our life is spent at work, behind the desk, punching the time clock. It’s easy to just go through the motions, without being present and intentional about the work we’re doing or the interactions we have. There are realistic ways to be more mindful in the workplace, though. Make it a priority to take breaks to clear your mind and refocus on your next task. Remember to actively listen to conversations you have by making solid eye contact. You could even try email meditation. Check out this great article for more mindful workplace tips.

• Mindful Students

Teachers recognize the flood of information that comes at students is a lot to process. Even the quick switch from subject to subject can leave children on autopilot. That’s why some teachers are starting their lesson plans with a daily mindful moment for themselves and their students.

Now you better understand what being mindful means, take the next five minutes to be in the moment, accept yourself, and direct your attention with intention. Remember, your mind is becoming a non-judgmental zone—soft lighting, river sounds, and all. Take a deep in-breath…and exhale.

Healthy Cove

NAUGHTY OR NICE? BE BOTH WITH NUTRIMEAL

It’s said, “It’s not what you do between Thanksgiving and New Year’s that matters most for your diet, it’s what you do in between New Years and Thanksgiving that counts.”

Makes sense. Throughout the year, we try to make healthy choices, maintain a good diet, and get plenty of exercise. But during the holiday season, we celebrate together, and more often than not, indulge in food and drinks outside of our normal habits.

Eat Mindfully, Not Mindlessly

With all these temptations, you’ll want a plan in place so you won’t pack on the pounds while you enjoy the festivities. Add Nutrimeal™ as a meal replacement, and you’ll savor the holidays while maintaining a healthy diet.

 

Try This, Not That

Nutrimeal is a low-glycemic shake, rich in dietary fiber and protein. Available in chocolate and vanilla flavors, Nutrimeal is the perfect, satisfying meal when you’re on the go. Best of all, it’s a great base to build your personalized shake. Blend it with fruits or vegetables to give it an extra flavorful boost. Or get into the season with these holiday-themed recipes. No matter how you enjoy Nutrimeal, you’ll get the following benefits:

  • 15 grams of protein and 8 grams of fiber
  • Gluten free
  • Complete non-GMO protein
  • Low-glycemic index to help reduce carbohydrate cravings and provide sustained energy, to help keep you feeling fuller, longer

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Thrive, Not Survive

As you get ready for your next family gathering, try these simple tricks to sample all your yummy favorites without the overeating misery:

  • Portion control. Don’t deprive yourself, just eat smaller portions and less often.
  • Eat when you’re hungry. Don’t eat just because food is available.
  • Slow down. Enjoy each bite and put your fork down as you chew.
  • Pay attention. Mindlessly snacking can lead to overeating. Make each meal count.
  • Sneak in a workout. It won’t offset all the calories you might eat, but it’ll help.
  • Know when and where you’ll be eating. You’re less likely to overdo it if you know you’ll be joining family for a larger dinner.

And when you’re making your holiday plans, add Nutrimeal into your routine. With these convenient, travel-sized pouches, you’ll be able to shake up some goodness as you rush from the office party to your next family function.

Healthy Cove

SWEETEN YOUR HOLIDAYS I HEALTHY BAKING SUBSTITUTIONS

There’s so much to love about the holidays. Changing weather, outdoor activities, time with family and friends, and delicious baked treats. Indulging in your favourite goodies doesn’t mean you have to put your healthy eating goals aside. With some inventive ingredient substitutions, you can enjoy a sweet, guilt-free holiday.

Flour, sugar, and butter are staple ingredients for baking. There are many healthy baking substitutions available, so take some time to discover those right for you. But here are a few of the more common, healthier substitutes you can try the next time you bake.

Happy holidays, and happy baking.

Coast Lifestyle, Uncategorized

10 HEALTHY HOLIDAY PARTY SNACKS

With the holidays right around the corner, your friends and family are getting ready to gather, feast, and share. Stories will be told, recipes will be exchanged, and a good time will be had by all. The question is, what will you bring to the festivities this year? And why just bring something tasty when you can bring something that’s both tasty and healthy?

We’ve scoured the internet for a handful of healthy holiday recipes to get your festive ideas flowing. Use them to start brewing up batches of party snacks and treats you can share with pride.

Savory Pumpkin Hummus

Whip up this delicious pumpkin snack and bring some color to any holiday get-together. Plus, pumpkin is rich in many crucial nutrients like vitamin C, fiber, and beta-carotene.

Recipe

Eggplant Ricotta Bites—Food Network

These crispy wafer eggplant chips are fried with olive oil and topped with light ricotta cheese and tomato. These little bites, filled with flavor, will bring a touch of class to your holiday table.

Recipe

Crudité Vegetable Wreath with Ranch Dip—EatingWell

If you’re looking to dazzle your friends and family this year, then check out this clever vegetable wreath. Sometimes a simple presentation can go a long way. In this case, it goes a very long way.

Recipe 

Pan-Roasted Chestnuts—Chowhound

You know the holidays are right around the corner when you first catch that hearty smell of roasting chestnuts on the crisp air. You can easily bring this warm, nostalgic snack to your own festivities. And chestnuts are high in fiber and calcium.

Recipe

Sea Salt Dark Chocolate Bars—Pinch of Yum

These chocolate bars are no-bake, easy to make, and have no refined sugars. Because sometimes you just want some chocolate for the holidays. Now you can, and still have enough left over to share. Or keep for yourself. We won’t judge either way.

Recipe

Frozen Yogurt Bark—My Fussy Eater

Frozen greek yogurt sweetened with honey and topped with dark chocolate and strawberries—there’s a lot to love here. And this healthy treat is perfect for kids and adults alike.

Recipe 

Herbed Whole-Grain Yeast Rolls—CookingLight

These delicious whole-grain rolls pack an aromatic punch. Sage, rosemary, and chives—they have it all. You can serve them alongside a holiday meal, or use them to make small sandwiches.

Recipe

Santa Snack Mix—myrecipes

This healthy, crunchy snack mix will become a family favorite for the holidays. Bring it out to add a salty-sweet treat to any holiday gathering.

Recipe

Roasted Butternut Squash Falafel Bites—She Likes Food

Butternut squash adds a seasonal spin to this classic falafel ball. These are healthy, delicious, and easy to make. Give them a chance, and you’ll wonder how you ever made it through the holidays without them.

Recipe

5-Ingredient Chocolate Orange Bars—Scrummy Lane

These treats will satisfy everyone’s sweet tooth, and they have zero refined sugar. Dates, cashews, sultanas, cacao powder, and orange juice—that’s all it takes to create a snack to take your festivities to the next level.

Recipe

When it comes to preparing holiday snacks, making one that’s both tasty and healthy feels like a miracle. But with a little research and practice, you can bring flavorful ingredients to life to share with your loved ones during this special time of year.

Staying healthy through the holidays can be a challenge for anyone. For some tips on how to enjoy the holidays without the weight gain, check out this blog post.

Healthy Cove

Simple Steps to Stop Oily Skin

Break Up with Oily Skin for Good

Oily Skin: Feature

Real talk: Oily skin is annoying. If you have it like I do, you know the struggle. It’s my biggest skin insecurity and, sometimes, it’s the first thing I notice in a mirror.

If you’re fed up with oily skin, you could get a laser treatment or chemical peel, but medical spa remedies may not be your answer. The look of oily skin can be conquered by refocusing your skincare regimen with some simple steps.

Purify with an Oil Absorbing Cleanser

Gone are the days on one-fits-all face cleansers (Praises!). So many brands are offering face washes with oily skin formulas. These cleansers have stronger ingredients to fight oil build up in your pores. Try switching to an oily skin cleanser and give your skin time to adapt. If you’re noticing irritation, try cleansing your face with your hands instead of a washcloth, and dial back the water from hot to warm.

Balance It Out with Toner

Please, put down the astringent and lock it away in the medicine cabinet. I know oily skin can be infuriating and you think it needs to be dried up with aggressive astringents, but over-drying your skin can have unsightly side effects. Dehydrated skin will look flaky, red, even oilier than before. And, most importantly, it’s unhealthy.

Oily Skin: Toner

To help with your shiny situation, you need a quality toner to rebalance your skin and calm down the visible oil production. Toner will restore your skin’s natural moisture and balance out your pH levels. According to an article by Ask the Scientists, when your skin is properly cleansed and balanced, your cells can absorb the treatments that follow.

Lighten Up on Creamy Moisturizers

Those of us cursed with overproducing oil glands might look at moisturizer one of two ways. One, never use it. Moisture causes oil and oil cause unflattering skin. The result: Dry, flaky, dull skin that’s screaming for its moisture back. Or two, we know our skin is dried out from extreme methods of drying up the oil, so we lather on thick, creamy moisturizer and night creams. The result: We still have oily skin and feel defeated.

Your skin needs moisture to have a healthy glow and function properly. Give it what it wants, just try lotion instead of cream. Find a lotion-based moisturizer for your oily face. Better yet, find one with SPF protection. If you like using regular sunscreen on your face instead, make sure your brand of choice is oil free.Oily Skin: Day Cream

Oil production fluctuates by hormones, mood, even the weather. Oil isn’t just a total skin villain though, it’s also your skin’s natural anti-aging mechanism. So, we don’t want to totally eradicate it from our skin.

Tips From an Oily Face:

Aside from updating my skincare regimen, I’ve discovered these tips to help keep me glowy, not oily.

• Hands Off

Picking at blemishes, pushing on blackheads, and pinching your face just makes it look angry. Your hands come in contact with a lot during the day. From keyboards to coffee cups, door handles, and strangers’ pens, there are plenty of germs and grime all over your fingers. If you’re constantly touching your face, all that dirt is transferred to your pretty pores.

• Eating Healthy Fats

Eating greasy foods and eating foods with healthy fats and oils are two distinct food groups. Your skin needs healthy oils like the Omega3 in salmon, virgin olive oil, avocado, or grapeseed oil. Try focusing on adding these to your diet to see the difference it makes.

• Pick Up Some Blotting Papers

Midday shine or sweat glisten can be aggravating. Purchase a pack of blotting papers and tuck them in your pocket, keep them in your desk at work, or slide them into your purse. Ladies, put down the powder every time you get a little shiny. Makeup can clog your pores more, causing your skin to produce more oil. So counterproductive.

Conquer Oily Complexions

Oily Skin: Washing Face

Know you’re not alone in the fight against oily skin. There are plenty of tips, tricks, and products available to help fight the shiny nemeses. Celavive® can transform your oil slick complexion into something smooth and vibrant. See for yourself how this brand is going beyond what you see in skincare.

Take up the fight and face the day with a glowing complexion, less oil, and more confidence.

Are you interested in experiencing the Celavive skin care line, call us today to make arrangements for a private one on one consultation or have a group get together?  East Coast Life Solutions is always ready to give you the answers to any of your skin care or supplement questions.  We have a team with ledge edge research and technology that can be easily accessed anytime, anywhere.

SHOP – skin care

Healthy Cove

4 Trending Summer Skincare Products You Need

Product Envy: Update Your Skincare Regimen

Summertime is full of weekend brunches, poolside-selfies, and new, brightly packaged skincare products. It can be difficult to know what skincare myths to believe and which products to buy into. Your skincare offer more than a bright floral packaging, or ads with tanned models though.

Check out these trending summer skincare products that really do live up to the glow.

Get a Little Misty

Once upon a time when I rocked jelly sandals, I thought those little battery-powered, handheld fan/spray bottles were fantastic during the summer. Thankfully, I put away my personal water-fans and discovered there’s an adult-worthy product for that. Face mists contain ingredients like rose, hibiscus, citrus extracts, and probiotics that refresh your skin.

Summer Skincare Products: Roses

Face mists spritz your complexion with:

  • Hydration
  • Illuminating Essence
  • Energy
  • Soothing Atomizers
  • Botanical Extracts
  • Anti-inflammatories

There are even different mists formulated for your specific skin type. These mists give your face that extra perk-up when the heat has you dragging.

A Girl On the Glow

Celavive just introduced a new Hydrating + Lifting Sheet Mask and I’m obsessed. Sheet masks are easy-to-use beauty treatments that have been a popular staple in Korean beauty regimens for years. With hydrating and lifting properties, sheet masking is becoming a wonderful way to cool off during the summer and get your glow back.

Summary Sheet Mask Hacks:Summer Skincare Products: Celavive Sheet Mask

  •  Stay cool: Pop the packaged mask into the fridge a few minutes before applying for a cool pick-me-up.
  • Customize: Snip, trim, or tear areas of the mask to better fit your skin so there’s no excess fabric bulges, air spots, or mask-covered lips or eyes. Smooth your mask so it touches every part of that pretty face.
  • Set a timer: Only 20 minutes max. Leaving sheet masks on longer can actually counteract the effects and remove all the moisture in your skin.
  • Get steamy: Sheet mask in the bathtub and your skin will really soak it all in.
  • Facial Massage: Massage all that extra essence into your skin. Even squeeze out what’s left in the package.

Jade Therapy

Keep channeling Eastern skincare techniques by calming puffiness with a Jade roller. Jade rollers were first used by empresses and members of the elite in China for centuries. If the royals use it, you know I’m testing it out. Maybe your friends will be green with envy over your lack of redness and under-eye circles.

Summer Skincare Products: Jade Roller

Talk about ancient glamour. Jade is the perfect shade of minty green and it’s cool to the touch. Roll the larger roller along your cheeks, jaw, and forehead. The smaller stone works best near your lips and under eyes. You can even use a jade roller to massage in any oils or serums you use in your skincare regimen.

Bare it All

Summer fashion season is full of shorts, crop tops, and bare shoulders. But, if your skin gets dried and bumpy during the cold winter like mine does, you’re probably hesitant about showing off your bare shoulders and knees.

Body scrubs are my skin savers right now. These scrubs exfoliate your skin and leave it feeling soft and hydrated. With lovely scents, naturals oils, and great exfoliating properties use a body scrub once a week to keep your summer skin sun-kissed and smooth. There are plenty of brands that use coconut oil, aloe vera, and coffee to keep their scrubs more nature-friendly.

#SkinConfident

Summer Skincare Products: Skin Confident

Summertime or not, if your skin is well taken care of and you’re focusing on keeping it healthy, your glow will light up the room. Trying new products and finding some fresh favorites is plenty of fun. Remember though, no amount of product or beauty treatment can cover up the unique, flaw-some quirks that make you beautifully you.

“Celavive is absolutely devine, my face always feels nourished, soft and moisturized never dry.  I have many compliments on how beautiful my skin is!” – Linda Holmes

If you are interested in finding out more about Celevive, Shop Here