Healthy Cove

7 MYTHS ABOUT NUTRITIONAL SUPPLEMENTS

Your best friend in the office swears the microwave is killing all the nutrients in her food.

The big guy at the gym with bulging biceps and a t-shirt that says, “Real Men Lift” insists by his diet consisting of protein, protein, and—you guessed it: more protein—is the only way to get that beach body you’ve been dreaming about.

When talking about health and wellness, there’s no shortage of inaccurate information—particularly when it comes to nutritional supplements.

But with so much coming at you from friends, colleagues, and Internet “experts,” how can you separate fact from fiction?

Let’s check out some widely accepted supplement myths, cut through the white noise, and then get to the facts. 

SUPPLEMENT MYTH #1

nutritional supplements: Myth 1

Believe it or not, dietary supplements are regulated and subject to detailed and comprehensive regulations to uphold safety and quality. It’s just not necessary to hold them to the same standard the government demands of pharmaceutical products designed specifically to treat diseases.

Once a dietary supplement is on the market, the Federal Drug Administration (FDA) has safety monitoring responsibilities. And, sure, there are limitations to the FDA’s regulations, but there are still companies who go above and beyond to make their consumers feel safe by obtaining third-party verification. ConsumerLab.com® is just one company some businesses turn to when they need to test their products.

There are even some companies who have their manufacturing facility registered by NSF International—an independent, nonprofit organization that helps protect public health by writing standards for food, water, air, and consumer goods; testing and certifying products based on those standards, inspecting for GMP, and providing ongoing monitoring.

On top of ConsumerLab.com verification and manufacturing in a registered NSF facility, there are nutritional supplement companies that use trusted United States Pharmacopeial testing methods to help ensure they adhere to higher standards than even the FDA requires.

SUPPLEMENT MYTH #2

nutritional supplements: Myth 2Although the FDA does not require an expiration date on dietary supplements, it does require that if one is printed on the label it must be supported by stability-testing data. Therefore, if you see an expiration date on nutritional supplements, that date is the latest possible date to which the company can guarantee ideal product quality and potency.

Keep in mind that supplements may not spoil like fresh produce, but they will gradually lose potency over time. While using those expired vitamins may not be dangerous, it’s definitely less beneficial. So get in the habit of taking your dietary supplements regularly as directed on the label to get the most value and benefit.

Technically, supplements that are stored properly in unopened bottles should last at least two years before any loss of potency occurs. Once they are opened, they should hold up for at least one year.

SUPPLEMENT MYTH #3

nutritional supplements: Myth 3Vitamin B2 (also known as riboflavin) is the reason you see that bright yellow or orange color in the toilet bowl.

Flavin comes from the word flavus, which means yellow. The body excretes the riboflavin that it doesn’t need at that time, and the amount can vary depending on your diet and lifestyle.

Just because you may get more riboflavin than you need at a given time,  it doesn’t necessarily mean you are getting enough of many other important nutrients on a daily basis. In fact, it’s rare for most people to eat a balanced diet—the fast-paced nature of today’s world makes it incredibly difficult.

Riboflavin Facts:

  1. Riboflavin can be found in some foods such as: milk, eggs, lean meats, nuts and leafy vegetables like kale.
  2. B vitamins help your body metabolize the proteins and fats in your diet and support the health of your skin, eyes, and liver.
  3. Riboflavin also plays an antioxidant role in the body, helping it to fight off cell damage caused by free radicals.

An Expert’s Perspective:

“Expensive urine is a bizarre argument because a $50 restaurant meal and a bottle of fine wine also lead to expensive urine, but no one seems to be complaining about those things. Numerous studies have shown, however, that vitamin supplements do increase peoples’ blood levels of those nutrients.”

—Jack Challem, veteran nutritional reporter

SUPPLEMENT MYTH #4

nutritional supplements: myth 4We know that children develop so quickly in the early stages of their lives, and due to this rapid physical and mental growth, supplementation is needed to assist with proper brain development and other health-related processes. EPA, DHA, and vitamin D are especially important for growing brains and bodies.

The same is true for the elderly. As our bodies age, medical issues, a decrease in appetite, and even changes to our digestive systems can lead to potential vitamin deficiencies. These often include: vitamin D, B12, and calcium.

But the young and old(er) aren’t the only people who need a little help. Even some of the world’s most elite athletes have been known to supplement because of their intense lifestyle. For instance, five-time WBO Welterweight champion Tim Bradley has been known to go on record saying how much he relies on nutritional supplements, especially during his intense training leading up to a fight.

“I’ve been taking USANA nutritional supplements since 2008, and I have captured five world championships since then. I have the best nutrition in the world and, because of that, I have an advantage when I step foot in the ring since I’m already ahead of the game.”

—Tim Bradley, five-time world champion

Fun fact:

More than half of all Americans take one or more dietary supplements daily or on occasion.

SUPPLEMENT MYTH #5

nutritional supplements: myth 5The quality of nutritional supplements can totally vary from brand to brand, so you should definitely compare nutritional labels to know exactly what you’re getting. Don’t let vague labels like “all natural” persuade you.

Do your research and find out what you need. You know your nutritional needs aren’t the same as your friends’ or coworkers’, so why are you buying into the latest “one-size-fits-all” fad you stumbled across while browsing in the grocery store?

Did you know there are health assessments out there designed specifically to help you discover what nutrients your body may be lacking? They even pinpoint habits that might be creating a negative impact on your health and provide feedback on what you can do to turn those habits into positive lifestyle choices.

Those assessments are great, but there’s really nothing more valuable than the insight you can get from a trusted physician. If you’re really curious about what’s going on with your body, pay a visit to your doctor and get some blood work done.

Ditch the Filler

Scared that what you’re getting is all filler with no real nutritional value? Fortunately, there are dietary supplement companies who take what they do very seriously and take extra care to make sure their supplements are made with the highest-quality ingredients.

Here’s what you should expect from your manufacturer.

  • Find a company that carries a potency guarantee, ensuring that what is defined on the label is actually in the product.

Purity—Free from impurities or contamination

Identity—Ingredients in the product are verifiably the ingredients on the label

Composition—Contains exactly what it is suppose to contain in exactly the right proportions

Strength—Offers the proper concentration of ingredients

Quality—Meets all specified exceptions

  • Research companies who model their product development after Good Manufacturing Practices.
  • Research companies who operate in an FDA-registered facility, following the FDA’s highest possible standard for manufacturing.

Do your research! There are companies out there that actually care about your health and won’t take you for granted.

SUPPLEMENT MYTH #6

nutritional supplements: myth 6Just because you’re “eating well” doesn’t mean you’re getting all your servings of each of the five major food groups (the ones found on the USDA food pyramid). That would be really hard!

Here’s a quick rundown of what you would need to eat every day to meet their dietary guidelines for a well-balanced diet:

  1. Meat, poultry, fish, dry beans, eggs, and nuts group: 2-3 servings
  2. Milk, yogurt, and cheese group: 2-3 servings
  3. Fruit group: 2-4 servings
  4. Vegetable group: 3-5 servings
  5. Bread, cereal, rice, and pasta group: 6-11 servings

I don’t know about you, but that is a lot of food to be eating in one day. So I think it’s fair to say that even if you’re eating a well balanced diet, you’re most likely not getting the daily-allotted amount of vitamins and minerals. That’s where supplements come in.

An Expert’s Perspective:

“Those who believe that you can get all the nourishment, including vitamins and minerals, you need to sustain optimal health throughout life from food alone can be very smug. They have the equivalent of an orthodox religious belief—‘food is everything.’ They don’t have to concern themselves with the fact that the nutritional value of foods their patient eats may be greatly inferior to the listed nutritional values given in food tables.”

—William Kaufman, MD

Did you know?

There’s new technology being used in vitamins that nourishes your body with the right balance of nutrients to create the ideal environment for optimal cellular health. The technology has the power to tap into your cells’ ability to preserve and regenerate. It does this by cleaning up the harmful byproduct of energy creation happening deep inside your cells, giving you healthier, longer-living cells. Pretty cool, right? Why wouldn’t you want to use supplements after hearing about that technology?

SUPPLEMENT MYTH #7

nutritional supplements: myth 7Sure, this statement might be true if your kitchen countertop currently looks like the vitamin aisle of your local supermarket. And that can easily happen because there are hundreds of options to choose from. You want a calcium supplement, vitamin D, fish oil, melatonin, vitamin C, glucose, B12—the list goes on and on.

What are you suppose to do—carry all those bottles around all day, every day? Talk about inconvenient.

But did you know there’s a company with a solution?

USANA Health Sciences has developed what is called the True Health Assessment. This revolutionary online tool helps you discover your personal vitamin needs. And once this is determined, they can split your recommended vitamins into convenient AM and PM packs.

Visit their site to create your own personalized MyHealthPak and choose which supplements you want in your 30-day supply. They slap your name on the box and BAM…you’re all set.

Doesn’t get much more convenient than that.

nutritional supplements: infographic

Let’s Recap

1. The best companies follow a strict set of guidelines for purity and quality.

2. Always pay attention to the expiration date to ensure you’re getting the most out of your nutritional supplements.

3. That neon glow in the toilet bowl is a lot more than just expensive pee—that’s proper nutrition at work.

4. Everyone can benefit from supplementation, regardless of age. Chat with your doctor to find out what you need when it comes to nutrition.

5. Some nutritional supplements are in a league of their own when it comes to quality. Do your research.

6. A well-balanced diet doesn’t always equal optimal nutrition.

7. While juggling a dozen vitamin bottles throughout the day is hardly anyone’s idea of convenience, there are still ways to make effective supplementation simple and stress free.

We highly encourage you to share this with your social networks so we can spread the nutritional truth as far as possible!

East Coast Life Solutions product partners with USANA Health Science. We are health influencers, passionate about forming self-care habits.

Coast Lifestyle

5 TIPS TO RESET YOUR DAYLIGHT SAVING TIME CLOCK

For most areas in North America, our clocks will spring forward an hour on Sunday, March 10, as we begin Daylight Saving Time. Basically, this moves an hour of morning daylight to the evening. While this gives us “longer” days that bleed into summer nights, this change can shake up bedtime routines and cause restless nights for up to a week.

Here are a few tips to keep you sleeping soundly during Daylight Saving Time and beyond.

Plan Ahead

Tips to Reset Your Daylight Saving Time Clock: clock

Have you ever wondered why it’s recommended adults get between 7–9 hours of sleep every night? Or why, when you stay up too late or travel, it takes a few days to recover? Our sleep and wake cycles—or circadian rhythms—follow a 24-hour cycle. These rhythms influence nearly everything in your body, such as hormone release, digestion, maintaining normal blood pressure, hunger, and body temperature.

Leading up to and following Daylight Saving Time, a consistent sleep routine that supports your body’s natural rhythms becomes even more important. About a week before your clocks change, start going to bed 15 minutes earlier than usual. Increase this by an additional 15 minutes every few nights and you’ll be ready for some easy shuteye come time change time.

Unplug

An easy way to carve out that additional 15 minutes of sleep is to power down for the evening. Digital devices can keep your mind occupied, and you awake. The light—TV included—reduces your body’s melatonin production. This is the helpful hormone that regulates your circadian rhythms.

The National Sleep Foundation recommends shutting off your devices as early as is realistic and to, instead, read a book.

Tips to Reset Your Daylight Saving Time Clock: Bed

Take a Short Nap

If you have a hard time making it through the first week of Daylight Saving Time, catch a quick nap instead of that mid-afternoon cup of coffee. Even a short rest of around 20–30 minutes can help with alertness and performance and—most importantly for some—mood.

Tips to Reset Your Daylight Saving Time Clock: Nap

Taking one or two brief naps throughout the week can be a serene way to help regulate your body and help you feel more refreshed after lost sleep. Valuable tip: if you’re sneaking away from your desk at work, set an alarm.

Exercise Early, Rest Late

Some experts recommend exercising in the morning to really see those sleepy time gains. According to an Appalachian State University study, subjects who exercised in the morning had a consistent decrease in blood pressure throughout the day. They also showed a more significant drop at night, slept longer, and had better sleep cycles.

A morning endorphin boost also helps wake you up to focus on the rest of your day.

If you can’t fit in a morning workout, there isn’t a wrong time to exercise. Whether done morning or night, moderate physical activity can reduce stress and tire you out, paving the way for longer, higher quality sleep.

Supplement Your Sleep

Tips to Reset Your Daylight Saving Time Clock: Pure Rest

If you’ve tried the other tips and you still need help getting enough sleep, consider trying a melatonin supplement.*

A quality supplement, such as Pure Rest™, can tell your body it’s time for sleep by

complementing your body’s natural melatonin production. Not only will this support your sleep-wake cycle, but it can help you get a dreamy night’s rest.*

Visit the USANA shop today for a restful night’s sleep.

SHOP HERE

Daylight-Savings-Pin-1-267x400.jpg

Coast Lifestyle

THE HEART KNOWS WHAT THE HEART KNOWS

Old Blues Eyes had it figured out.

Frank Sinatra’s 1956 tune “You Make Me Feel So Young” hits all the right notes. It starts with a blasting horn line underscored with soothing strings and a walking bassline guaranteed to get your fingers snapping. And then Sinatra lends his voice to one of his all-time greats.

It’s about a young man swooning in love with his new lady friend. When he is with her, he’s unstoppable. She gives him the strength to bounce the moon just like a toy balloon. All he wants to do is pick flowers with her and spend every moment together. And it ends with the perfect message: “And even when I’m old and grey, I’m gonna feel the way I do today.”

It’s a wonderful message and hopefully one we’re all lucky enough to feel just once in our lives.

Bells to be Rung and Songs to be Sung

Evidence shows being in love may elevate your heart’s health. It’s more than running through meadows picking lots of forget-me-nots (although this is a good cardiovascular activity). People in committed relationships actually have improved heart health.

A recent study in the Journal of Epidemiology and Community Health followed 620 married fathers and found that those who were in flourishing marriages experienced improvements in several cardiovascular risk factors, including cholesterol and body mass index (BMI). Comparing those in happy relationships to ones that deteriorated over time, happy relationships showed lower rates of high blood pressure. The report suggests several reasons why people in healthy relationships tend to have fewer health issues. It starts with the social support offered by each partner.

Those in happy relationships encourage the other to take care of themselves, provide care, and cheer on new, healthy behaviors.

Men seem to benefit more from these relationships. The study found that men in happy relationships have better health outcomes, including fewer hospitalizations, fewer severe disease, and less physical pain. The thinking behind this research suggests people who have partners who can share things are more likely to address problems sooner than later. Those in harmful relationships are more likely to produce pro-inflammatory cytokines, which can lead to arthritis, diabetes, and cardiovascular diseases.

Every Time I See You Grin

The better the relationship, the bigger the payoff. Harvard Medical School published an article stating there are biological and behavioural benefits when people stay in long-term, happy relationships. Looking at over 309,000 subjects, they found people in solid relationships were less likely to suffer from “harmful levels of stress, which can adversely affect coronary arteries, gut function, insulin regulations, and the immune system.”

Essentially, the article encourages people to pursue healthy, couple-building activities. When you’re working toward common goals, you’re less likely to develop habits damaging to the relationship. Take care of your partner and they’ll take care of you.

Just as important as fostering a positive relationship is being conscious of the dangers of being in a negative relationship. An article published in the Journal of the American Heart Association suggests that partners who annoy you, demand too much, ignore you, or pressure you to do things you don’t want to do are more likely to develop cardiovascular diseases.

It makes sense. When you’re feeling unvalued or neglected, you’re likely to develop resentment or depression. These stressful life events and other social strains are associated with early indicators of cardiovascular disease. By avoiding harmful relationships, you are mitigating the risk of developing unnecessary stress which can manifest in a number of health issues.

Tips for Good Heart Health

  1. Get exercise 
  2. Drink plenty of water 
  3. Eat healthy foods 
  4. Get good sleep

East Coast Life Solutions product partner with USANA Health Sciences. We are passionate health influencers, sharing a message of prioritizing self-care and making it a habit.

ECLS Energy

7 FOODS TO ENERGIZE YOUR DAY

There’s nothing quite as invigorating as the start of a brand new day. You’re full of energy, motivation, and spark, and you just can’t wait to charge out into the world and make life happen. But, even for the best for us, that energy can wear off as the day chugs along. Before you know it, you’re dragging from one task to the next and desperate for a midday nap.

Lucky for you, we’ve devised a short list of some great foods and recipes to keep your energy sustained throughout the day. Check them out below and give the recipes a try.

1. Quinoa

7 Foods to Energize Your Day: Quinoa

Plain white rice and breads can cause blood-sugar crashes that can leave you feeling drained halfway through your day and needing to eat. Choose quinoa instead. It’s a gluten-free, low-glycemic grain that breaks down more slowly to give you a steadier dose of energy.

And quinoa is very versatile. Just take a look at all these great recipes involving this super grain.

2. Lentils

7 Foods to Energize Your Day: Lentils

Lentils may be tiny, but when it comes to steady energy, they are mighty. Their high fiber content slows your body’s process of turning carbohydrates into the glucose for fuel. This means they’ll give you a slow, but steadier, supply of energy for much longer than other carb-loaded foods.

Check out this delicious and healthy lentil chili recipe.

3. Bananas

Bananas that are still somewhat green are a lower-glycemic source of carbohydrates and natural sugars called fructose. Both fuel your body and brain to give you energy. Bananas also contain tyrosine, an amino acid that—according to recent studies—can promote energy, alertness, and motivation.  

7 Foods to Energize Your Day: Bananas

Best of all, bananas are easy to carry wherever you go. They literally come with their own natural, protective packaging. So stash a few in your purse or backpack and you’re good to go.

 

4. Fatty Fish

7 Foods to Energize Your Day: Fatty fish

It’s clear as water that fatty fish like salmon, tuna, and mackerel are great sources of protein and omega-3s. But they also provide vitamin B12, which works with folic acid to produce red and white blood cells. Maintaining optimal levels of red blood cells in your body supports healthy energy metabolism.

To check out some healthy salmon recipes, click here.

5. Sweet Potatoes

One medium-sized sweet potato contains up to 23 grams of carbohydrates and 3.8 grams of fiber. This dynamic duo provides you with a steady supply of energy. Sweet potatoes are also a great source of manganese, which helps your body produce energy.

Here’s a simple, but tasty, recipe for baked sweet potatoes that’s a perfect addition to any meal.

6. Eggs

7 Foods to Energize Your Day: Eggs

This eggscelent source of protein and iron can also help keep your body running all day. Protein itself gives you a steadier source of energy without causing spikes in blood sugar or insulin. Eggs also contain choline, a B-vitamin to help with energy production.

Take a look at these recipes and start your day with a protein-boosted kick.

 7. Water

It’s clearly not a food, but water is the building block of life. Not drinking enough water or getting enough through foods can lead to dehydration—slowing down your body functions, making you feel weak and lethargic. Practice healthy hydration by making sure you drink plenty of water.

Now you know the ideal foods to help you through that infamous midday slump. But if you want a little more info on what foods to avoid, just ask the scientists.

Coast Lifestyle, Healthy Cove

BACK TO HEART HEALTH BASICS

That heart-shaped sugar cookie tastes great around Valentine’s Day. But is it the best thing for your heart?

Sweets and chocolates are surefire ways to show the people you love you’re thinking of them during the most romantic month of the year, but if you really love somebody, you’ll give them a bouquet of kale.

The problem is most people don’t get a second date when they gift cruciferous vegetables.

A healthy diet and regular exercise are the best ways to strengthen and protect your heart, not just in February, but all year long. As we enter Heart Health Month, here are some thought-provoking articles on the best ways to show your heart how much you care.

Feed Your Ticker

Good heart health starts with a good diet. But do you know what kinds of foods your heart needs to work at optimal levels? Check out this great article on the importance of macro and micronutrition to support the muscle that supports you.

We Got the Beat

The heart meets the challenges your body throws at it. But what’s the optimal level of beats per minute? If you’re working out, your heart is going to beat faster compared to sitting on the couch watching television. Get in rhythm and find out your best heart rate.

A Lovely Combination

A balanced diet and exercise are fantastic to support your heart and adding key nutrients to your diet can promote your healthy heart. Try adding USANA’s premier heart health supplement, Proflavanol® C100, to your daily routine. Made with grape-seed extract and vitamin C, Proflavanol C100 has the nutrients you need to support your heart.*

Get Moving

One of the best ways to protect your heart is regular exercise, five times a week for 30 minutes. And it doesn’t have to be triathlon training. There are lots of ways to get your heart rate up, from jogging to lifting weights to going for a swim. Get motivated and get your heart rate up with these simple tips for better health.

Fuel Your Powerhouse

Try saying coenzyme Q10 five times fast. Not easy, is it? This tongue twister is a superstar at helping your heart with the nutrients needs to support your cardiovascular system. Learn the science behind coenzyme Q10 and how it helps your heart.

Power Your Heart

Now you know what coenzyme Q10 does for your heart, you’re probably curious how to fuel your cells. That means you’re ready for CoQuinone® 30. Formulated with a well-absorbed form of coenzyme Q10 with alpha-lipoic acid for maximum benefits, CoQuinone 30 gives your cellular power plants the charge they need to stay energized. Discover what CoQuinone 30 can do for you.*

Valentine’s Day might only come once a year, but good heart health is something you should celebrate every day. Treat your cardiovascular system with a smart diet, get plenty of exercise, and promote your heart health with CoQuinone 30.* Tell us in the comment section how you help your heart and give your best tips for strengthening the most important muscle in your body.

 

Order Proflavanol

Order CoQuinone

*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, ECLS Energy, Healthy Cove

SUPPLEMENT SPOTLIGHT: USANA LOVES HEART HEALTH MONTH

Heart Health MonthHeart Health

 

Did you know February is American Heart Health Month? It seems only fitting that the month we see so many fun Valentine hearts floating around is also the month we are asked to remember the physical state of our hearts by being more health conscious.

Since it is heart health month, I thought it was time we talked about one of USANA’s premier products for heart health: Proflavanol® C100. Let’s discuss how this supplement can help support the health of you and your loved ones.

A Lovely Combination

Proflavanol has two main ingredients for heart health: grape seed extract and vitamin C.

Grape Seed Extract

When it comes to “super fruits” that have antioxidant benefits, grapes are one of the best sources out there. I know, I know, grapes aren’t a newfound, ultra-rare berry found in some remote jungle, but they pack a punch when it comes to antioxidants. The seeds in grapes are rich in bioflavonoids, that help support a healthy heart.*

Heart Health MonthPoly C® Blend

USANA’s proprietary Poly C blend contains unique ingredients that help raise vitamin C levels in your body for a prolonged period of time when compared to more common forms of vitamin C like ascorbic acid. Most people associate vitamin C with its immune-supporting qualities, but it has also been shown to support cardiovascular health.*

What makes Proflavanol even more unique is that it’s made with USANA’s innovative Nutritional Hybrid Technology, so it combines these two nutrients into one powerful supplement to help you maintain good health. A study USANA Scientists conducted in collaboration with Boston University found that supplementation with both grape seed extract and vitamin C has a positive influence on healthy blood flow to support cardiovascular health.

Keep it Pumping

Did you know the average adult heart pumps 2,000 gallons of blood each day? And as one of the hardest-working organs in the body, the heart has unique nutritional needs. USANA’s heart health supplements are specially designed to support healthy heart function:

  • Support healthy circulation*
  • Help maintain healthy cholesterol levels already within the normal range*
  • Maintain good health by neutralizing free radicals, which can cause excessive oxidative stress over time*
  • Support healthy immune function*

So you can see Proflavanol is a fantastic choice if you’re looking for a supplement optimized specifically for heart health.*

If You Struggle with Exercise

In addition to proper nutrition, we should all work on fostering healthy habits of regular exercise and activity. I’ll be honest, I’ve never been fantastic at following a consistent exercise routine. My efforts have been sporadic at best, but I do love to stay active. I especially enjoy tennis and snowboarding.

Snowboarding

I came across this concept years ago, and it really stuck with me: “If you find an activity you love doing, you’ll never have to exercise a day in your life.”

So if you’re the type who struggles with a regular exercise program (like I do), try to find fun hobbies or activities that will get you off of the couch and moving around. Doing these a few times a week can help out.

On top of that, eating a diet rich in fruits and vegetables, whole grains, nuts and legumes, and limiting highly refined carbohydrates is important in supporting a healthy heart. And don’t forget to take your Proflavanol as well.*

*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.

We’re proud to bring you the freshest content on the web! Follow USANA on Twitter, like our USANA Facebook page and enjoy the latest videos on the official USANA YouTube channel.

USANA True Health FoundationLearn what USANA is doing to make the world a better place.

The future of personalized health and nutrition is now available with USANA’s True Health Assessment.

Coast Lifestyle

TACKLE YOUR TO-DO LIST WITH THE SCIENCE OF SELF-MOTIVATION

Two-days’ worth of dirty dishes sitting in the sink. That stack of mail that’s been “on its way” to the post office for a month. And a nail-biting habit you thought you’d kicked is rearing its ugly head. Sound familiar?

You’re not the only one with a to-do list and no idea about where to find the motivation to start. But deep within you is the power to set goals and accomplish them. And you can unlock it with the science of self-motivation.

This intro course will provide you with the tools you need to get motivated to complete tasks and learn new things. Tapping into self-motivation is a talent in constant need of refining. So, get in the zone and learn how to get motivated—and stay that way.

What is Motivation?

Simply put, motivation is desire that focuses your behavior on a goal. It has roots in needs and wants, so it compels you to provide for your family and drives you towards personal improvement. And there are two main forces of motivation—external and intrinsic.

External motivation arises from factors outside of yourself. Money is a prime example of an external motivator because it’s necessary to buy food and have a place to live. External motivators can be thought of as rewards, too. A trophy, medal, or ribbon for competing in an athletic event. A performance bonus at work. Praise from your family members after you prepare a delicious meal. Each of these rewards are considered external motivators.

No surprise, intrinsic motivation comes from within. Curiosity, an interest in a particular topic, and desire to improve a talent or skill are intrinsic motivations. These types of self-motivation help you learn and become more capable.

Examples of intrinsic motivators vary from person to person. They are fostered by individuals and manifest themselves in many ways. Mastery of a piece of music. Reading for pleasure. Playing a game because you think it’s fun. Intrinsic motivation provides you with the power to do things you enjoy, simply because you enjoy them. And accomplish tasks you don’t enjoy because it will ultimately be good for you.

Biological Factors for Motivation

Whether it’s external or intrinsic, motivation originates in the amygdala—a grape-sized portion of the brain located in each hemisphere. So, like most things, the science of self-motivation starts in your brain. The amygdala is part of the limbic system, which controls your emotions and directs memory storage.

Your amygdala works with a hormone called dopamine. This neurotransmitter (a brain chemical messenger) is usually associated with pleasure. But dopamine has recently been linked to motivation, too. It’s still not clear exactly what the connection is, but researchers are continually investigating its role in the brain.

Here’s what is known: Brain-mapping techniques show that highly motivated people have lots of dopamine available in the right parts of their brains. When compared to less motivated people, go-getters don’t necessarily produce more dopamine. Rather, the hormone is concentrated in different areas of the brain; specifically, the striatum and ventromedial prefrontal cortex (VPC) in the brains.

The striatum is located at the center of the brain. It performs essential functions related to decision making, planning, and motivation. The striatum works in conjunction with the VPC. Located toward the front of the brain, the VPC also plays important roles in decision making and self-control. Both are critical to successful goal-getting.

Dopamine can also concentrate in the anterior insula, a section of the brain associated with emotion and risk. For individuals who struggle with self-motivation, it may be the case that a concentration in the anterior insula exists.

There is also growing evidence that you may be able to train your brain to become more motivated. That means directing dopamine towards the key areas of the brain mentioned above. This branch of science is still young, so you won’t find any tips right now. But as the understanding of dopamine and motivation grows, more valid methods for directing dopamine could also pop up.

Opposing Forces in Self-Motivation: Willpower and Procrastination

Two kinds of behavior meet motivation head on—willpower and procrastination. The former provides you with mental strength and fortitude. The latter distracts from the important tasks at hand. Both are extremely effective and can lead to dramatically different results.

Willpower is the ability to resist short-term gratification while chasing long-term goals. Think of ignoring the urge to indulge in high-calorie foods when you’re trying to lose weight. Whatever the end-goal, willpower is a tool to help you get there.

Armed with willpower, you may enjoy several positive life outcomes in addition to meeting goals. People with lots of willpower are shown to have:

  • Better grades in school
  • Increased financial security
  • Higher self-esteem
  • A greater overall sense of well-being

Motivation and willpower are teammates in the game of personal improvement. Willpower fuels the self-motivation you need to set goals and achieve them. By setting aside behaviors or habits that can derail your progress, willpower can make you a champion of personal betterment.

Procrastination is willpower’s nemesis. It’s the act of avoiding or delaying work that must get done. While willpower strengthens your drive to tackle your to-do list, procrastination is the ultimate challenger to that endeavor.

You may have a hard time recognizing procrastination. It has several forms. At the most basic level, procrastination is putting off a task to be completed until the last possible moment. You fail to start a work assignment until a day or two before it’s due. Or you ignore the low fuel indicator and wait until your tank is on empty to fill up on gas.

It’s possible that your brain uses procrastination to temporarily relieve emotional stress. There is some evidence to suggest that procrastinating important projects provides short-term mood improvement. But when the stress-reducing effects wear off, you’re left with a lot of work to do in a short period of time.

Procrastination in any form eats away at your motivation to meet your goals. So, do yourself a favor and shut it down early, before it snowballs out of control. Instead, ramp up your willpower next time you feel motivated to get something done.

How to Get Motivated with Temptation Bundling and Habit Stacking

There are lots of tips and tricks to improve your self-motivation and dedication to your goals. Two great ones are temptation bundling and habit stacking. Each method helps reinforce your motivation for a particular goal, habit, or behavior. Try each out and see what works best for you.

Temptation Bundling

It’s hard not to procrastinate when your favorite activities distract you from crucial work. Whether it’s exercise or household chores, these needs take a backseat to fun temptations. But what if you can actually mix work and pleasure?

Suppose you want to get caught up on your favorite TV show. Binge-watching TV is one of the least productive ways to spend your time. It’s relaxing, but spending hours in front of a screen dwindles your time to complete other tasks (and is terrible for your weight).

But if you pair your nightly TV time with something productive—like exercise or folding the laundry—you’ll fulfill your desire to watch the show and get things done at the same time. This partnering of activities you want to do with those you need to do is called temptation bundling.

It works like this: temptations (television) are only indulged at the same time as behaviors or tasks that need to be done (exercising or folding laundry). Associating necessary activities with a more pleasurable one helps essentials like household chores and physical fitness become more enticing.

This package deal is called a temptation bundle. And it can help you stop procrastination in its tracks.

Habit Stacking

This idea (also called habit chaining) relies on using old habits to support new ones. Daily actions that don’t require much effort (like established habits) can trigger the motivation to form new habits.

This concept relies on a phenomenon in the brain called synaptic pruning. Here’s how it works. Messages in your brain are carried across neurons via synapses. There are synaptic pathways all throughout your brain, but they are not all put to use. Some pathways are “pruned” or cut back, while others are used over and over.

Habits and routines are believed to mark the pathways you use frequently. That’s why it’s difficult to break old habits and create new synaptic pathways all at once. But this principle also allows new habits to “piggyback” on older, well-established ones.

Making small adjustments and adding new activities to your existing habit chain helps you take advantage of the previously developed synaptic pathways. Small incremental shifts in your daily routine allow for more manageable additions to stack on your brain’s well-established paths.

Soon, the struggle to begin a new routine is a thing of the past. Your brain is using its trusted synaptic pathways to support your growth and development.

Now imagine what habit stacking might look like in your daily life. Take drinking more water, for example.

Let’s say you have the habit of taking a 10-minute break each hour from your desk at work. You stand up, stretch, and use the restroom. If you want to work on staying hydrated, consider drinking a glass of water each time you head back to your desk. Adding a drink of water to your routine completes a new link to your chain of habits.

Pretty soon, drinking water regularly becomes second nature, just like your hourly leg stretch and walk around the office. Stacking new goals on top of existing habits supports their development and makes them easier to remember.

Here are some other examples of habit chaining:

  • Making a lunch for tomorrow as you put away leftovers from dinner tonight.
  • Adding flossing to your bedtime ritual after you brush your teeth and before you wash your face.
  • Hanging up your coat as soon as you walk in the house, then taking your shoes off and placing them in the closet, too.

Habit chains can be as long or as short as you need. After several weeks of practice, you may find your original chain has shaped a new routine of productivity. Put this motivational method to the test to achieve your goals.

Reinforce Your Motivation and GET. THINGS. DONE.

If there are goals you’re trying to meet or new habits you want to practice, know you have the tools to make it happen. You just need to put the science of self-motivation to work for you. Pull energy from whatever force motivates you (internal or external) and focus it on your goal. Draw on your willpower and put procrastination back in its place.

And if you need a little extra boost to see your motivation through to the end, implement temptation bundling or habit stacking. Make use of your powerful brain and the resources within you. They will support you and your dedication to achieving your goals.

It’s time to get motivated to do something great.

Many Thanks to Sydney Sprouse

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.

 

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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.