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

Staying Physically Active this Winter

9841231331358When it comes to physical fitness, winter is the season of excuses. It’s too cold to exercise outside. Who’s going to watch my kids so I can go to the gym? I don’t have the room, equipment, or time to work out at home. Fitness isn’t seasonal, it’s a lifestyle and your waistline doesn’t go into hibernation because the weather outside is frightful. This year, don’t let that winter coat expand with empty promises that you’ll resume exercising on January 1; use the cold weather as inspiration to change up your routine and get your entire family involved.

Become a lifestyle Role Model

As a parent, one of your most important responsibilities is as a lifestyle role model to your children. Studies show that physical activity habits are developed very early in life, with the primary factor being the habits modeled by their parents (Hinkley et al.). Parents who exercise on a regular basis raise children who are more likely to have an active lifestyle, have a healthy weight status, are sick less, and even perform better in school (Jago et al.). Exercising with your children instills in them the idea that physical activity is an integral part of daily life and that a sedentary lifestyle is not normal. The doldrums of winter are the perfect opportunity to be creative, have fun, bond, and model to your children how important daily exercise is.

Exercising At Home

Exercising indoors doesn’t require a room full of expensive equipment or a lot of time. Most importantly, it can be effective. When developing any exercise program, there are a few fundamentals to keep in mind. According to the National Academy of Sports Medicine, the first principle of effective exercise is overload—an effective exercise program must impose demands on the human movement system that force the body to adapt (National Academy of Sports Medicine). Unless you push your body harder or in a different manner than it ever has before, it has no reason to progress. This overload can be achieved through an unfamiliar movement (a new exercise), increased volume (more exercise), or increased resistance (a load, such as your child). Lastly, all exercises are variations of pushing, pulling, squatting, or core stability; once you understand the basic movements, the variations are only limited by your imagination.

Involving Your Children

An easy way to get the heart pumping, your muscles burning, and your children involved in a fun exercise routine is through a simple peripheral heart action circuit. Peripheral heart action uses several basic compound movements (exercises that engage two or more joints to stimulate multiple muscles) in an alternating circuit for a fast, effective, and functional full-body workout. With knowledge of the four basic movements, you can get a great full-body, indoor workout, with little or no equipment, that is simple enough to teach a toddler, but that you can do with an infant strapped to your chest as added resistance. Even better, as your child grows, their increased weight can be the overloading resistance factor that your body needs to continue to progress.

Physical fitness doesn’t halt when the weather gets cold and resume with another New Year’s resolution. Use the cold weather as an opportunity to bring your workout routine into the home, where you can try something new, get re-energized about exercise, and involve your children.

What You’ll Need

  • Your preworkout Mito2Max® and a quick inhalation of your favorite uplifting CPTG essential oil
  • Motivation
  • A (small) workout partner(s)
  • Stopwatch (optional)

The Plan

  1. Complete 10–15 repetitions of each movement
  2. Move on to the next movement with as little rest as possible
  3. Complete all four movements of the cycle and rest 30–60 seconds before repeating
  4. Complete as many cycles as possible in 30 minutes

Pushup (Push) Variations: Alter hand or foot positions to vary difficulty or emphasize specific muscle groups, increase load via a weight vest or a child on your back.

Freestanding Squat (Squat) Variations: Alter foot positions to vary difficulty or emphasize specific muscle groups, increase load via a weight vest or a child on your back (or chest).

Upright Row (Pull) Variations: Pull-ups, bent-over rows using a band or other resistance tools, alter grip to emphasize specific muscle groups.

Tabletop Bridge (Stability) Variations: Plank, side bridge, increase load via a weight vest or a child on your back (or chest)

You can still be fit and not even leave home.   It does take discipline, but as you can see, it can also be fun.  Make a commitment and stick with it.

Do you want to learn more about oils, pop on over to our East Coast Life Solutions Essential Oils page to pick up useful information and tips on essential oils.  Please feel free to message us to talk, one on one, about how oils can be easily incorporated into you and your family’s life.

 

Coast Lifestyle

Healthy Lifestyle: Start Living Healthy Today

There’s a new hashtag to connect you to the healthy lifestyle in the USANA community on social platforms: #LiveUSANA. Social media has developed into an everyday part of most of our lives now. Who checks it while waiting for their morning coffee to brew?  We share memories or interesting articles with friends. We express ourselves and document highlights of our healthy lifestyle through it.

Because USANA is all about changing lives, this new hashtag focuses on how you live every day.

Here are some tips to highlight, encourage, and promote a healthy lifestyle with the new hashtag. Just follow #LiveUSANA’s key pillars.

Healthy Lifestyle Nutrition Nutrition

 

Eating right is such a vital part of maintaining a balanced, healthy lifestyle. Sometimes, it feels like more of a chore than anything. But, keeping your meals fun, full of vibrant fruits and veggies, and plenty of lean protein can make for a colorful masterpiece on a plate. Think about infusing your next nutritious meal with a bit of art to keep things interesting. Snap a few glamour shots and use #LiveUSANA to encourage your followers to do likewise. Check out more benefits of eating a rainbow of foods for some added inspiration.

living a healthy lifestyle

 

Fitness

 

We all want to live our lives to the fullest, taking plenty of time to create lasting memories, right? Finding ways to keep active throughout the day can give us energy make each moment count. The benefits of staying fit are endless no matter your age. So, the next time you get together to play a game of basketball, take the dog for its daily run, or relax doing yoga, shoot some action shots.

Supplementation

You know how energized you feel thanks to the USANA® Supplements you take and sometimes you can’t keep good news quiet. If your friends and family follow your Instagram account, you know they’ll double tap a photo sharing your good vibes from enriching your body with USANA® Cellsentials™, Proglucamune®, or CoQuinone® 30. They might even ask you how they can improve their health deficiencies through supplementation.

SHOP CellSentials Here

Healthy Lifestyle Motivation

It’s always a bit easier to stick to a new healthy routine when you know you’re not alone. Motivating yourself to stay on track with a new healthy lifestyle choice, whether it’s about nutrition, fitness, supplementation, or finding balance in your life, is easier when you’re open about your journey with others. This article from entrepreneur.com has some awesome tips on how to stay motivated so it pays off. When your followers, friends, and family see how you #LiveUSANA, maybe it will be the key to motivating them to take a new step towards a healthy lifestyle.

healthy lifestyle

Please feel free to contract East Coast Life Solutions anytime, we are interested and answering any of your questions one on one.

Healthy Cove

Pro Tips for a High Plant-Based Protein Diet

High Plant Based Protein Diet

I think it’s safe to say, most everyone knows how crucial protein is in your diet. In the body, proteins break down amino acids that promote cell growth and repair. An added benefit: they take longer to digest than carbs, which means you feel fuller for longer and on fewer calories. Whether you are a body builder or keep up a casual exercise regimen, no one can deny the power of protein.

So, how much protein do you need? It’s suggested that men eat between 1 and 1.5 grams and women eat between 0.5 and 1 gram of protein per pound of body weight per day. Depending on the intensity of your exercise and training, you may need to eat closer to 2 grams.

I also think it’s safe to say that if asked, most of us would be pretty quick to say that most animal products (meat, eggs, dairy) are great sources of protein. But what if you don’t eat any animal products? Do you have to give up on your high-protein dreams? Absolutely not.

Thankfully, there are several high-protein options for those who choose a plant-based diet.

Legumes

High Plant-Based Protein Diet: Legumes

Foods in the legume family (green peas, lentils) are a great source of vegetarian protein. One cup contains 7.9 grams—about the same as a cup of milk. If you don’t like these foods as a side dish, try blending them into a pesto. a pesto or hummus.

Quinoa

High Plant-Based Protein Diet: Quinoa

Quinoa is my favorite grain and not just because I love the nutty taste! It contains 8 grams per cup as well as ALL NINE essential amino acids the body needs for growth and repair. You can eat it on its own or add it to soup. I sometimes swap out my morning oatmeal for quinoa—delicious!

Nuts and Nut Butter

High Plant-Based Protein Diet: Nut Butter

All nuts contain healthy fats and protein, making them the perfect addition to a plant-based diet. It’s always best to choose varieties that are raw or dry roasted. If you’re selecting a nut butter, make sure to check the label to see if it has added ingredients. Manufacturers love to sneak in added sugars. Choose a brand with only salt or no additives.

Beans

High Plant-Based Protein Diet: Beans

With so many different varieties, it’s easy to find one you’ll love. While they all taste different, they have one thing in common: lots of protein. Two cups of beans contain about 26 grams! The best part? You don’t have to make them from scratch to reap the benefits. Simply rinse and heat canned beans and you’ve got yourself a high-protein dish!

Chia Seeds

High Plant-Based Protein Diet: Chia

You probably recognize the name from the famed Chia Pets, and yes, it’s the same plant! These seeds are delicious and contain 4.7 grams per two tablespoons. I love adding them to green smoothies, oatmeal, or even making chia seed pudding.

Unsweetened Cocoa Powder

I’m not going to argue with getting protein from chocolate! Unsweetened cocoa powder contains about 1 gram of protein per tablespoon and is the perfect thing to add to your protein shake or smoothie. Try it out with banana, peanut butter, and your favorite protein powder.

Healthy Cove

Fresh For Fall: Four 2017 Trends for a Fresher You

Drop It Like a Squat

Thanks to trendy spin classes and the Pilates reformer, health and fitness are officially in fashion. We rounded up four of the most popular gyms of 2017!

OrangeTheory Fitness has taken the world by storm with its heart rate based interval training. Designed to maintain a target zone that stimulates metabolism and increases energy, OrangeTheory wants you to “keep burning.”

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Founded in 2006, SoulCycle has continued to be a cult favorite for many. They climb, they jog, they sprint and they dance atop a stationary bike. SoulCycle attempts to change the way you look and feel with high-energy instructors and 45 minutes of choreographed spinning.

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With over 170 yoga studios nationwide, CorePower Yoga’s high intensity workouts have been turning stress into sweat for 15 years. With climate-controlled rooms and a variety of classes that range in challenge, flow and style, CorePower tries to bring intensity for the body and presence for the mind.

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Newest to the fitness trend circuit is Lagree Fitness, a full-body Pilates workout that gets your heart rate up. All classes are taught on a Megaformer, and is said to meet all the elements of physical fitness; not just in one session, but in each and every move.

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With these trendy gyms popping up around the world, there is no excuse not to take control of your health. You can even get a workout while you sleep! Plus, now that athleisure is in style, you don’t have to think twice about wearing your lululemon leggings outside of the gym. Check out more fitness trends from 2017 here.

Orange You Glad I Didn’t Say Kale?

Whether you are at home or on the go, health food has been HUGE in 2017 trends. So next time you are reaching into your pantry or picking a new restaurant to try, keep these four trendy health foods in mind.

Who needs a mason jar when you can have your smoothie in a bowl?  Over 1,000,000 posts on Instagram tout the hashtag #smoothiebowl, and the creations just keep getting more intricate, beautiful, and delicious.

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Avocado toast is so trendy, it has even been said that it’s one of the reasons millennials can’t afford homes! All joking aside, the health benefits of avocados are undeniable, and who doesn’t want to eat pretty, Instagrammable food?

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In an age of the spiralizer, veggie noodles and their fresh, low carb, gluten-free goodness have been replacing the classic, carb-filled pasta noodle. Our favorites are zucchini noodles (zoodles for short) and spaghetti squash!

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Did you hear? Cauliflower is the new kale! From pizza crust to grilled cheese, cauliflower is a great substitution for your favorite carbo-loaded foods. For more delicious recipes with cauliflower, click here.

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With more vegan, vegetarian and health-conscious restaurants and grocery stores popping up, the possibilities for eating healthy (and staying on-trend) are endless!

Namast’ay Stress-Free

Whether you are in school, have a full-time job, or have a family to take care of, life inevitably comes with heavy doses of stress. In our day and age, stress management has actually become trendy. Check out these four 2017 trends.

From hot yoga to yoga with weights, this exercise has been said to decrease stress and tension, and increase strength, balance and flexibility. You can do it at home, you can do it in a group, you can even do yoga with goats! Whatever floats your boat, there is a yoga for you.

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Although meditation has long since been used to relieve stress, Instagram-worthy interiors and a soft, soothing playlist has made meditation spread like wildfire. And with apps like Headspace, you can train your mind for a healthier, happier life anywhere you go.

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Taking meditation to the next level, laughter meditation reminds people not to take themselves so seriously. A good laugh now and then has been said to give you a mental boost similar to meditation, and people everywhere are jumping on board. USANA even had a laughter meditation at our International Convention this year!

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With books like The Power Of Now and You Are Here, mindfulness has become both a trend, and a powerful tool. Connecting to the present moment, without being bogged down with fears from the past or future, is a fad that actually works.

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New Skin, Who Dis?

Do you have a skincare routine? Or do you fall asleep with makeup still on your face? Your skin is the largest organ your body has, and it works hard every day to protect us from harmful elements. Whether you wash your face in the mornings, or have an entire regimen, having a skincare routine is, and should always be in-style. Lucky for you, our new, advanced skincare line Celavive launches in 2018! Check out these four trendy skincare routines below.

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Face mask sales are soaring, and beauty brands have them stocked in every aisle. From mud masks to sheet masks, and everything in between, giving yourself an at-home facial has never been trendier.

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Coconut oil can be used for anything: shaving cream, eye makeup remover, body moisturizer… And it can even be used to clean your face! With so many benefits, more and more people are adding coconut oil to their makeup bags.

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Protecting your skin has never been more popular, and people everywhere are opting for an added SPF in their makeups. And in 2018, we will be launching our Celavive Protective Day Lotion and Cream with broad spectrum SPF 30 moisturizer with sunscreen!

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And of course, our highly anticipated Celavive skincare line has been the talk of the season. We are so excited to share it with you in 2018!

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