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
Complete non-GMO protein
Low-glycemic index to help reduce carbohydrate cravings and provide sustained energy, to help keep you feeling fuller, longer
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.
We all have those tired moments when we could use a little extra oomph. It’s 3:00 p.m., an important project is due, and the motivation to rally through is lacking. Many people turn to coffee, energy drinks, candy bars, and other quick fixes to push them through the afternoon lull. But these “solutions” can have serious side effects: caffeine too late in the day means restlessness at night, added sugars cause a sharp rise and fall in blood sugar levels; many energy drinks have a laundry list of artificial ingredients. You may feel a boost of energy initially but will ultimately be worse off than if you hadn’t eaten that Snickers at all (no offense, Snickers lovers; I’m right there with you).
So, what’s the best way to get your fix? The most effective way to address a lack of energy is to prevent the problem in the first place. Shoot for the long term, creating consistent energy through proper nutrition. Conscious (or goal-oriented) grocery shopping/eating and utilizing supplements to make up for deficiencies will super-charge your cells. There are also several options for a quick boost that are healthier and more natural than the ones listed above. Read on to learn more about using clean nutrition for energy.
Food for Thought
With food, timing is everything. It’s important to have a steady eating schedule. Eating snacks high in protein and complex carbs between meals can keep the energy steadily flowing. Foods like cottage cheese, tuna, hard-boiled eggs, or a protein bar can provide a controlled amount of energy. Such foods will satisfy your hunger for longer periods of time than quick-digesting sugars or other simple carbs. Protein bars, or even powdered protein, are also good substitutes when you’re unable to eat on your normal schedule. They are both portable and don’t need to be refrigerated. Make sure to stay hydrated, too, as any amount of dehydration can leave you feeling light-headed or fatigued (and continually debating that trip to the vending machine).
When shopping for groceries, sometimes all it takes is reading the label to know whether a food item will contribute or detract from your long-term nutritional goals. I know when I shop mindlessly (aka, if it looks good I buy it), it inevitably leads to some poor purchasing decisions and, worse, I often completely omit an important food group or nutrient. Planning ahead not only saves time but could also save you money, by committing you to just the items on your list. Luckily, there are many ways to keep track of your shopping list; I use Google Keep, but there are plenty of great apps available.
Supplements: An Essential Foundation
Of course, it isn’t always easy to get all of your nutrition from food alone. For example, if you wanted to get the American Heart Association’s recommended amount of omega-3 fatty acids, you’d have to eat two servings of fish per week. This might not seem like a big deal to a seafood fanatic but, if fishy flavors aren’t your thing, it’s just not realistic to fit in those fatty acids. That’s where supplements come in. For omega-3s, you could try BiOmega™, an ultra-pure fish oil supplement that offers both omega-3 fatty acids and a dose of vitamin D.*
Another benefit to supplements is they can go above and beyond when it comes to full-body health, especially at the cellular level. CoQuinone® 30, one of USANA’s high-quality nutritional products, contains coenzyme Q10, which is key to the production of natural energy (ATP) in cells. It’s a cleaner, more sustainable option for energy on a cellular level. It has also been shown to support a strong and healthy cardiovascular system and contributes to overall antioxidant protection.* Nothing can completely substitute a balanced diet, but you can certainly enhance your nutrition—and energy levels—with the right supplements.
If you’re like me and don’t have time to manage all of your supplements, it’s worth checking out the HealthPak™ from USANA. It’s a 28-day supply of core nutritionals, separated into individual AM/PM packs. It definitely beats trying to keep track of four, five, or more individual supplements multiple times a day. If you want a more custom solution, check out the MyHealthPak™. It’s similar to the regular HealthPak, except you get to build your own daily supply of nutritionals by selecting which supplements to include—and how many. My favorite part is you can choose which supplements go in the AM and PM packs, making once-a-day supplements easier to incorporate.
We all know, even with the best preparations, life has a way of throwing a wrench in things. Maybe you wake up late and don’t have time to make your high-fat, high-protein avocado toast. Perhaps work or life stresses are draining you, preventing you from eating when you’d like. Whatever the issue, sometimes we just need a quick pick-me-up. Whole fruit is a great, clean energy source that’s perfect for these situations. They have carbs, fiber, and the good kind of sugar that will give you a more sustained energy boost—unlike that Snickers bar we had earlier. So wolf down an apple or orange (or, my favorite, grapefruit) and get to it! Even if you need to go on a fast food run, a lot of restaurants offer fruit or vegetables as a side in place of those deliciously devilish fries.
If you do cave and go for that Snickers bar, it’s not the end of the world. Moderation is both fine and healthy (even those maybe-not-quite-so-evil simple carbohydrates I keep hounding on). Just make sure these little fixes don’t become long-term habits. In reality, the more you focus on getting the proper nutrients at the proper times, the less likely you’ll feel the need to turn to that late-afternoon chocolate bar.
Here at East Coast Life Solutions, we know that food and energy are synonymous with good health. Please feel free to shop for any of the above-mentioned supplements on our site, which will be delivered to your door.
There are many reasons to get out and go to the market on the weekend. East Coast Life Solutions will be at the Alderney Market this coming Saturday, May 5th. See You There!
A favorite springtime adventure of mine is to tune up the bikes and ride with my wife to the local farmers market. We’re lucky to live in a neighborhood that hosts Friday evening open air markets where local farmers come to sell their goods. It’s a wonderful mixture of vegetables, fruits, cheeses, artisan breads, and local meats. Rounding out the blocked street with booths lining the sidewalk are everything from homemade candles, crêpe stands, and hot roasted coffee to other temporary shops selling handmade goods.
The first thing I notice is the colors. The greens are dark and shiny. The red peppers are vibrant and alive. The yellow squash naturally draws your eye while the cut beets radiate a luxurious purple. Vegetables are packed tightly into cardboard cartons and stacked on pitched boards showcasing the labor of the local farmers. It’s as much a visual sensation as it is flavor packed.
Most of our trips to the farmers market involve picking up items we can build a recipe around. We’ll find fresh arugula and come up with a clever summer salad. If the lamb looks good, we’ll grill chops that evening. And who doesn’t love making peach cobbler out of locally procured peaches and handmade granola?
For example, last summer we were on a mission, and the prize was homemade BLT sandwiches.
The BLT is a classic sandwich made with bacon, lettuce, and tomato on toasted bread with mayonnaise. The smoky saltiness of the bacon is complemented by the crisp lettuce and sweet tomato. Add creamy mayo to toasted brioche bread and you have one of my all-time favorite sandwiches.
We found romaine lettuce, Roma tomatoes, fresh sliced smoked fat back, and brioche bread that was still warm from that morning’s oven (we settled on store-bought mayo but it was still a good haul). Riding home, we built our sandwiches and couldn’t help but notice how much better these sandwiches were. Not only were they delicious, we knew exactly where our food came from. We met the farmers and butchers. We learned their story, and somehow this added to the experience.
Eat Like a Local
Farm-to-table is a social eating movement that encourages people to eat both regionally and seasonally. Sometimes called “farm to fork,” it largely refers to food made from locally sourced ingredients, often natural or organic. The farm-to-table movement came as a reaction to the processed foods and use of preservatives in the 1950s. Consumers didn’t like not knowing where their food came from. They didn’t know their greengrocer. Butchers were replaced by cooler bins filled with plastic-wrapped meats. The human connection to eating was reduced to running to a supermarket and grabbing boxes of processed grains, eating vegetables grown with pesticides, and buying meats that were raised on hormones.
While grocery shopping became easier and was filled with countless options, consumers were being pushed further away from the farmers as goods were being shipped from around the world. In response to this global trend, people reexamined both their relationship with food and the community in which they purchased it.
Fresh Food Tastes Better
Local food is often more nutritious. Because it’s not shipped long distances, locally grown foods can be healthier and tastier. A study from the Leopold Center for Sustainable Agriculture looked at 16 popular fruits and vegetables and discovered on average all of these foods traveled close to 1,500 miles before being sold. Unripe fruits and vegetables are much more resilient that ripe ones. To keep food from going bad during transit, fruits and veggies are picked before they are completely ripened and able to absorb the maximum amount of nutrients. This is why you’ll see green bananas at the store and you have to wait to eat them.
The longer vegetables can remain on the vine or tree, the longer they have to convert sun and minerals into the ground into the produce. And that extra time produces more nutrients that taste better. That’s why a bright red tomato off the vine tastes better than the greenish one from the store.
By buying closer to home, you’re eliminating the steps between you and your food. This helps eliminate exposure to pollutants and contamination. Food grown in distant locations has the potential for food safety issues at harvesting, washing, shipping, and distribution.
Local Means Less Gas
Farm-to-table might not save you from eating too many local beans, but it definitely means less trips to the gas station. Considering that the average distance for produce to travel is 1,500 miles, it costs a lot of money to ship food. The average 18-wheeler semi-truck travels about 5 miles per gallon of gas. That means it’ll take 500 gallons of diesel fuel to cover the distance. While energy standards are getting better for large trucks, that’s still a lot of gas to move your vegetables.
Shopping locally won’t save the world, but it will help cut back on carbon emissions.
It’s Good for the Neighborhood
Shopping farmers markets and local merchants is good for the economy. The money that is spent on local farmers and growers all stays close to home and is reinvested with businesses and services in your community. Cutting out the middleman means that local producers don’t have to pay shipping charges. Taxes collected in the community stay in the community.Buying locally can improve the economic vitality of small farms and encourage others to start their own businesses. Buying locally can improve the economic vitality of small farms and encourage others to start their own businesses.
Look at the Choices
It would be wonderful if strawberries grew year-round. Unless you live around the equator, you’re like the rest of us that wait until mid-summer to get our hands on local grown strawberries. But this isn’t a bad thing. Even areas with shorter growing seasons have interesting and exciting things to eat. This is why getting to know your local growers and producers can be exciting. Listen to them. See what they have to offer. And try the fruits and vegetables that are in season.
You wouldn’t go to Italy for the Kung Pao chicken, so why would you try to get produce out of season at the market? While this isn’t 100 percent practical for feeding your family, especially if you live in a large city or are under budgetary restrictions, a large component of farm-to-table is being conscious of your food choices.
Buy What You Need
An astonishing amount of food is wasted every year in the United States. According to the United States Department of Agriculture, an estimated 30–40 percent of all food supplies are thrown away each year.
This number corresponds to approximately 133 billion pounds, or $161 billion worth of food.
Food waste is the single largest component going into municipal landfills.
Green grass is beginning to show, tulips are starting to bloom, and the snow is melting. Springtime is finally here. Huzzah!
With the changing of the weather comes good ol’ fashion spring cleaning. If you’d like to mix it up this year, leave the dirty details of your house to a cleaning service, and spring clean your body instead.
Here are three easy ways you can get started on spring cleaning your body.
1: Pantry Purge
If you have a goal to eat healthier foods and snacks, let’s begin in the kitchen. For starters, how long has it been since you de-junked your pantry? Chances are you have graham crackers way past their expiration date (gross) and bags of potato chips and pretzels that make it too easy to graze on empty carbohydrates.
This might be a little difficult, but it’s important to get rid of the junk and replace it with healthier snacks and foods . We’ll get to the healthy replacement foods later.
If you’re worried about wasting food, you can donate any non-perishable items to your local food pantry or soup kitchen. You can also give perishable items away to your friends. As for the rest? It’s going in a big, black garbage bag.
Food for Thought: This doesn’t mean you can never enjoy your favorite treat. It just means that instead of stashing them in your home like a squirrel collecting nuts for the winter, you’ll have to head to the bakery to purchase that single, gooey, chocolate and caramel brownie you love.
Out with the Old
With your first sweep of the cupboards and pantry, get rid of all the stuff you know is horrible for your health. This will be the candy bars, sugary juices, chips, gummy bears, soda—it’s all gotta go.
It may feel like you’re rubbing sugar in your wounds, but it’s important to completely rid your house of poor food choices. Otherwise, you’ll continue to fall back on old, unhealthy eating habits. Because let’s be real—if there are Hostess cupcakes in the cupboard, you and I are both going to eventually cave and eat them.
Later, you’ll feel better about your decision to pantry purge. Especially when you experience the many health benefits that come from eating nutritious meals and snacks. (And how awesome your figure looks in the mirror!)
Next, check out the ingredient listing on the remaining products in your pantry. If you see sugar, salt, or unhealthy fats listed as one of the first ingredients, it’s a safe bet this isn’t a healthy food option. This should go in the trash.
Don’t forget to check your freezer too—just in case you’ve stocked up on frozen pizzas and ice cream.
In with the New
It’s time to go grocery shopping. Since you’ll be emptying your cupboards of junk food, you need to replace it with healthier alternatives. This is the time to think about what kinds of foods and flavors really tickle your taste buds.
For instance, you’re gonna hate life if you try replacing your Cool Ranch Doritos with celery sticks. But if you find something comparable and tasty, you’re more likely to enjoy and stick with it.
Eat This Instead
Here are just a few healthy snack options you can fill your pantry and fridge with:
Nuts—Almonds, pecans, walnuts, and natural peanut butter are all great sources of polyunsaturated and monounsaturated fats if eaten in moderation. A yummy trail mix is another nutty option. Stick with unsalted for less sodium.
Air-popped popcorn—It might not be movie-theater style popcorn that’s swimming in butter, but you can season it yourself. And it is a much healthier alternative to potato chips.
Hummus—A good quality hummus is rich in protein and fiber, and in my opinion, it seriously tastes amazing with carrots and bell peppers or other veggies. Guacamole and pesto are other savory dipping sauces that are on the healthier side.
Hard-boiled eggs—They’re super easy to prepare and provide you with a good source of proteins and fats. Plus, you can sprinkle a little sea salt for extra flavor.
Berries—Whether fresh or frozen, you can never go wrong with a handful of delicious raspberries, blueberries, or plump strawberries.
Greek yogurt—If you’re craving something sweet, try adding some berries or banana slices along with a drizzle of honey.
Did you know that the microbial cells in the gut outnumber human cells 10 to 1? Yeah, I didn’t know that either. Learn something new every day and all that jazz. To further illustrate this point, think of the microbiome as a tropical rainforest living in your gut. Just as there is a wide diversity of plant types in the rainforest (which all play a different role in the ecosystem), each microbe (bacteria) in your gut also plays an important role.
So basically, your microbiome is pretty vital when it comes to your gut health.
Eating Healthy Takes Guts
When we eat certain processed foods, the delicate microbe balance in the stomach can be disrupted and thrown out of whack. Obviously, you don’t want that. To help keep the right balance of microbes thriving in your gut, consider the following tips:
Cut back on sugars and starches—If you think you love sugar, it’s nothing compared to a bad bacteria’s sweet tooth. Sugar is their favorite food. To keep bad bacteria from building up in your gut, avoid consuming anything with refined sugar or high fructose corn syrup. And take care to reduce the amounts of starches you’re eating (think bagels and white bread, corn-based foods, potatoes, etc.).
Nosh on whole, unprocessed foods—The more healthy, whole foods you eat, the better. This would include fibrous fruits and veggies, beans, nuts, seeds, and whole grains.
Chow down on fermented and living foods—Now I’m personally not a fan of sauerkraut or pickles, but foods like these and fermented dairy products like kefir and yogurt (made through natural fermentation with good bacteria) can actually help to increase the rainforest of friendly bacteria in your gut.
Supplement with a good probiotic—This can go a long way in keeping your gut on track by repopulating healthy bacteria. Try taking USANA® Probiotic This probiotic supplement helps bring balance to your belly and digestive tract with a blend of good bacteria—Bifidobacterium BB-12 and Lactobacillus rhamnosus LGG.*
3: Move Yo’ Body
Part of spring cleaning your body includes getting regular exercise. Think about it—our bodies aren’t designed to sit around all day. (Why do you think your adorable toddler runs around all day and is a hurricane of energy?)
Yet far too often we slump down in our desks all day at work, and then go home to slump some more on the couch while we binge-watch Netflix.
Incorporating daily movement into your lifestyle can have major positive health benefits. Even 30 minutes of moderate movement can help rid your body of toxins through perspiration.
Easy Ways to Move More
If you work in an office setting at a desk all day, you can still get daily movement in:
Park further away in the parking lot so you have to walk a bit
Always take the stairs over the elevator (unless there’s like 20 floors, in which case I say screw it and take the elevator)
Use a standup desk so you’re not sitting on your butt all day
Take work breaks and go for a 10–15-minute walk outdoors, or even walk laps around the building in colder weather
As for exercising, you don’t have to join a gym or train for a marathon (especially if you’re like me and you hate running). There are tons of fun and easy ways you can get your daily movement in and also get your heart rate up.
Here arejust a few different enjoyable ways you can exercise:
Walking the dog
Playing Pokémon GO
HIIT workouts (high intensity interval training)
Mud Run 5K
Mowing the lawn
Rollerblading (does anyone else love watching the roller-bladers at the park?)
Whether it’s wearing a fitness tracker and getting 10,000 steps a day or taking a daily bike ride, find what works best for you and get movin’.
Spring Forward with Spring Cleaning
Spring cleaning your body doesn’t have to be difficult. But by incorporating these simple tips into your daily routine, you can start off this spring season with a fresh pep in your step.
Wow, has it really already been a year since my last post on spring cleaning tips?
That was my second blog ever here, and I feel like we’ve all grown so much together in that time.
Now I’m back to bring even more spring cleaning hacks to help you get your whole house squeaky clean. Easy peasy, 1,2,3.
Rock Out with Your Mop Out
Spring cleaning can be a real dull, monotonous pain in the butt that feels like it is taking forever. Like with most things, rocking out to some sweet sweet music can take the sting out of doing any undesirable task.
Before you start your spring cleaning, put together a playlist on any of the many music services out there. Try to find around 50 up-beat songs that you know you love and can jam to while you’re cleaning. Or you can find a premade playlist that will get you in the mood.
Whether you’re into rock, pop, hop-hip, classical, or whatever adult contemporary is — having some background music will make the cleaning a little more fun. And make the time pass a lot faster.
“Because Your Task, Your Task is on My List”
Who doesn’t love a good list?
Nothing gives me a more rewarding, joyous feeling than checking a task off a list. And knowing I just conquered one more challenge in my way.
To make your spring cleaning a little more organized, try making an interactive list. You can put in order the things you want to tackle first. Then take off each task as you complete them to give you that warm, fuzzy feeling of a job well done.
You can do something as simple as a vertical list and cross out each task as you finish it — or if you’re feeling real fancy — write each task on a notecard or something like that and place them on a white board under a column called “incomplete.” As you progress through your list, move each completed task into a “complete” column. You can get a real nice visual of the amazing work you’re doing.
What’s That Smell?
It’s natural to become accustomed to any smells from your pets or kids or cooking that may accumulate in your home. Your houseguests sure can smell every dirty thing that’s happened in your house.
A neglected part of spring cleaning is freshening up the actual smell of your home. If you aren’t down with using aerosol sprays or ineffective candles in your house, there are a couple natural things you can try to really give your house a fresh, new scent.
For a nice citrus aroma — simmer orange rinds or lemon slices and rosemary in a pot of water.
If you have a sweet tooth — pour two caps full of vanilla extract in an oven-safe dish and place it in the oven at 300 degrees for one hour. You can also use this process for other essential oils like lemon or lavender.
Olive the Oil
Nowadays, most kitchens are filled with stainless steel surfaces that expose every smudge and fingerprint that it comes in contact with. A clean stainless steel surface is a beautiful sight to behold. Store-bought cleaners are toxic and unfit to be used in a household.
An organic way to clean your stainless steel surfaces is with olive oil.
That’s right olive oil.
You may be hesitant at first because it seems like olive oil would leave your surfaces extremely greasy and gross, but it really does work!
The first thing you’re going to want to do is clean the surface with a mix of baking soda and water or vinegar. Once the surface is dry, pour a very small amount of olive oil on a rag. Rub down the surface as much as you can. Make sure you go with the grain on the surface. After you have thoroughly worked the oil onto the surface, wipe it down with a clean, dry cloth or paper towel to remove excess oil.
If you are a little hesitant to use this method at first, try it on a small area of the stainless steel surface. You can test it before you tackle the whole front of the fridge or dishwasher to see if you like the results.
What better way to motivate yourself to do a task than a reward at the end?
Maybe you can have a piece of candy (within moderation). Or. maybe its whatever little thing you enjoy after each task you complete. And then give yourself a bigger reward once you finish the whole list. The final prize can be anything from a new pair of shoes, or shirt, or guilty pleasure meal — anything you want that will make you feel good for working your tail off cleaning the house.
Giving yourself something to look forward to at the end can really give you the extra push to do a good job. And get it all done in one go.
If I knew there was a pizza waiting for me after tackling a long list of chores — you better believe I’m getting it done!
Raise your hand if you’ve ever struggled to live a healthy lifestyle. I know I sure have. And it can be super easy to feel down on yourself every time you skip the gym or choose drive-thru for dinner. Especially when you see all the moms on Instagram who post videos of their insane home workouts and healthy meals (while somehow still managing to raise their kiddos), or the pics of the shirtless guys by the pool with abs for days.
If we’re comparing ourselves to some perfect image of health, it’s no wonder living a healthy lifestyle can seem so daunting.
But maybe it doesn’t have to be so hard.
Here are three small ways you can get started living a healthy lifestyle today.
1: Drink Up
If you think about it, water is pretty darn important. About 71 percent of the earth’s surface is covered in water, and about 60 percent of the adult human body is made of water. So if you thought you were a meat suit running around, think again. You’re really more of a mermaid. YAS!
Here’s just a few of the benefits that come from drinking water:
Can help increase energy and relieve fatigue
Helps to flush out toxins
May improve your skin complexion
Aids in circulation and digestion
Helps maintain body temperature and absorption
Water You Waiting For?
Make it a habit to keep a water bottle on hand. Keep one at your desk, throw in one your gym bag, and even keep a glass on your kitchen table—wherever you need a visual reminder to drink up.
When was the last time you took a drink of water? (Take a swig now.)
2: Meal Prep
Unfortunately, it’s true what they say—beach bods are made in the kitchen. If your goal is to lose fat or build more muscle, eating healthy meals is a must. Fortunately, this is where meal prepping can be extremely helpful. Not only will this prevent the McDonald’s employees from knowing you on a first-name basis, but you’ll save on money and time as well. Think about it—buying food in bulk to prepare healthy meals will be much cheaper than grabbing fast food every night.
Meal prepping will also help you to stay on track with your healthy eating when you’re busy, because you’ll already be prepared with ready-made meals.
From Apples to Zucchinis
The premise for meal prep is simple. Start by setting aside one day a week for prepping, and decide how many meals you’d like to prepare.
For example, let’s say that every Sunday afternoon, you will prepare dinners to last Monday through Friday. To start, select a few healthy recipes beforehand to try out and be sure to have all your necessary ingredients on hand. From there, cook up enough food and chop enough fruits/veggies to last a week.
Rubbermaid offers a pretty good selection of cool containers that work great for separating your meals into convenient servings so they are good to go whenever you need them. Check out some other comparison brands for convenient storage ideas. You can even use something as simple as plastic baggies to store your veggies or snacks.
If you prefer an easier, healthy meal each day and you’re okay with something simple like chicken with a baked sweet potato or veggies, it can still taste anything but boring. You can cook up boneless, skinless chicken breasts beforehand, and then season them the day of. Monday could be a nice lemon pepper seasoning, Tuesday, drizzle your chicken in Buffalo sauce, make Wednesday’s chicken Cajun-style, and so on. You can also toss in a delicious and easy-to-make black bean, corn, and quinoa salad for an extra kick of flavor.
Git ’Er Done
Meal prepping is also great for multitasking. Listen to a podcast or audiobook while you cook, or get caught up on your favorite guilty-pleasure show. You can even start a load of laundry while you’re at it.
As an added perk, you’ll probably discover that you are actually cutting down on time spent in the kitchen. After preparing dinners for the week, you may find yourself throwing together the next day’s breakfast or lunch before cleaning up.
It’s a great way to get a lot done all at once.
3: Work Out a New Workout Program
Exercising is another way you can live a healthy lifestyle, and there are tons of great health benefits associated with regular exercise like weight loss and improved boosts in energy.
The great news is, there are so many interesting exercise options to choose from. So if you’re not a fan of running or lifting weights at the gym, don’t do it. Instead, pick something you really like.
Here’s a few fun options:
Dancing—Bollywood dancing, ballet, ballroom—the list goes on and on with dance options. You could even take a twerkout or Zumba dance class at a local gym, or play an hour of Just Dance on your Xbox Kinect or Dance Dance Revolution on the Wii.
Hiking—If you’re a nature lover, hiking totally counts as exercise. You could also go for long daily walks, try rock-climbing, or get into mountain biking.
Yoga—There are so many different kinds of yoga classes you could try. If you don’t mind the heat, go with hot yoga. If you’re an acrobat at heart, give acroyoga a try. There’s even a thing called goat yoga with baby goats and it looks delightful. Seriously, look it up.
The Sky’s the Limit—This is your chance to get really creative. Try hula-hooping, jump roping, unicycling, water aerobics, or even larping. (Stands for live action role-playing. Think of mock sword fighting in your favorite Zelda costume.)
The C’s—Try a home calisthenics program or CrossFit class at the gym. These kinds of workouts will really build your overall muscular strength and endurance. And okay, it doesn’t start with a “C,” but let’s add karate to the list for kicks.
DIY Workout—Invent your own mini workouts to do throughout the day. Take the stairs at work instead of the elevator. Do calf raises when unloading the dishwasher. Get down and plank while waiting for your tea kettle to boil. Do tricep dips on your couch during TV commercials. Taking these little extra steps can definitely add up in a good way.
When All Is Said and Done
When it comes to living a healthy lifestyle, there isn’t a magical cure-all. But by taking little steps such as these every day, you really can improve your overall health, and by doing so, improve the quality of your life.
How do you live a healthy lifestyle? Comment below with your favorite examples.
The AromaTouch Technique is a simple yet powerful way to provide every individual with an essential oil experience.
Purpose of the AromaTouch Technique
Anyone who has a passion for doTERRA essential oils can use the AromaTouch® Technique, developed by Dr. David K. Hill, D.C., to provide people with an uplifting essential oil experience. Whether you are young or old, male or female—anyone can learn the technique and put it to use in the lives of those they care for.
The AromaTouch Technique Oils
Each essential oil in the AromaTouch Technique was selected for its individual aromatic properties, and for their powerful aromatic properties when combined.
The AromaTouch Technique uses specific guidelines and instructions for both dosage and application that make it a safe and effective way to receive the full benefits of essential oils. The AromaTouch Technique is gentle and can be adapted to accommodate young or sensitive skin so that anyone can benefit without the worry of overwhelming the body.
“So wonderful. I LOVE the AromaTouch Technique! It has blessed countless lives and I have been able, through sharing the AromaTouch Technique, to help so many people.” – Christie Harmon Kirkham, Arkansas
The AromaTouch Technique Movements
Whether it is a hand shake or a hug, all physical touch holds different meanings. Even when sharing essential oils, there is a difference between rubbing the oils on someone’s forearm and taking the time to really affect their overall well-being through the AromaTouch Technique.
Physical touch is as important to the AromaTouch Technique as the aroma because of its amazing healing benefits.
While the main purpose of the technique is to apply the oils and provide the recipient with an essential oil experience, the AromaTouch Technique is also about connecting with another person on an emotional level. The connections developed through this technique form feelings of trust and help the recipient relax.
To watch instructional videos of each movement used in the AromaTouch Technique, click here.
Different factors that we face in our daily life can have an impact on our overall well-being. When dealing with a child who needs individual care, a friend frustrated with school, a spouse with stress from work, or a teenager worn out from sporting practice, the AromaTouch Technique can help. The specific oils used in combination with human touch provide multiple benefits. No matter what situation comes, you can feel empowered knowing there will always be the AromaTouch Technique.
East Coast Life Solutions has two Certified Aroma-Touch Technique wellness advocates available. Aroma-Touch prices are available on our website ECLS – Offerings
If you’re worried about staying off the naughty list this year with your health coach but want to indulge in some holiday treats, add a bowl of nice cream to your menu. Nice cream revamps the idea of store-bought ice cream and recreates this delicious chilly treat by giving you a nutrition solution that will leave you sweetly satisfied. Plug in your blender and think in threes: base, milk, and flavor. Then you’ll have a nice cream that’s at the top of everyone’s gift list.
Nice cream is taking over foodie social feeds, especially those vegan food bloggers who love their sweet tooth. I’ve been adding it to my movie night menu and testing it out on my friends.
The best solution for scrumptious nice cream is frozen bananas. These icy bananas will give your nice cream that thick and creamy texture without the extra fat of real cream and sugar. Don’t let your skepticism scare you away from this idea. Bananas are a fantastic source of potassium and really do mimic that hand-churned texture. Even if you don’t love the flavor of bananas, creating nice cream from them is well worth keeping your balanced snacking plan on track.
Call the Milk Man
If you’re looking to make this craving health conscious, and especially if you’re keeping this vegan, a non-dairy milk will work wonderfully. Most nice cream recipes call for about two cups of milk. To stay calorie conscious, use unsweetened almond milk. There are plenty of other non-dairy milks to choose from as well, like cashew, coconut, soy, and even hazelnut. If you’re partial to dairy, shoot for skim or low-fat milk.
Berries are also a wonderful way to add tangy, sweet, or subtle flavor profiles to a scoop of nice cream. Strawberries and blueberries and nice, but don’t be afraid to mix things up with pomegranate, pineapple, or cherry. You can use frozen or fresh, just pick your thickness. The more frozen ingredients you add to your blender, the thicker your cream will be. If you get in a bind, just add a few tablespoons of milk to even things out again.
If you’re looking for an extra boost of flavor and nutrients, add avocado. I was a little nervous the first time I tossed some avocado in my blender, but it created a marvelously creamy texture that even my roommate loved. Not only will this make your nice cream a festive, creamy green for Christmas, but it will also add a dose of healthy fats. When your taste buds and your body are both happy, that’s the perfect nutrition solution in my book.
If you’re searching for a way to refuel after a workout, but are craving something sweet, nice cream will hit the spot. Adding a scoop of your favorite protein powder to a blender of nice cream this treat a more balanced nutrition profile.
Just be sure you don’t overpower the natural flavors of the fruit you’ve already added to your mixture. If you’re wanting to keep a raspberry tang, stay original with banana, or keep things fresh with avocado and mint, choose a vanilla-flavored protein powder. For something a bit richer, try adding a chocolate-flavored protein powder—just pay attention to the sugar content. Remember, strive for balance in your exercise and nice cream bowls.
12 Days of Nice Cream Toppings
Take some inspiration from an old-fashioned sundae bar and finish off this balanced snacking solution with these tasty toppings:
The next time you’re craving a trip to the ice cream parlor, or planning a fun get together with friends, remember that some treats are nicer than others. Nice cream is certainly at the top of my wish list.
Share this article on your social feeds and give your friends a sweet and health conscious treat for the holidays.
doTERRA On Guard Product Description
As one of doTERRA’s most popular blends, doTERRA On Guard essential oil has incredible uses and benefits for both body and home. This protective blend can be taken internally to support respiratory function and the body’s natural antioxidant defenses.* With powerful immune-supporting properties, doTERRA On Guard is well-known for its ability to protect against environmental and seasonal threats.* doTERRA On Guard is an effective non-toxic cleaning agent that can be used to clean skin and household surfaces. doTERRA On Guard can also be diffused to help cleanse and purify the air. This essential oil blend has an energizing aroma that is warm and spicy.
Where to Buy doTERRA On Guard
To buy a bottle of doTERRA On Guard, visit the doTERRA On Guard Protective Blend product page.
What makes doTERRA On Guard oil unique and effective? Not only is doTERRA On Guard Protective Blend a proprietary mix of powerful essential oils, but the essential oils used in the doTERRA On Guard blend are CPTG Certified Pure Therapeutic Grade®. This means that the oils that make up doTERRA On Guard have been put through the CPTG® protocol. doTERRA puts each batch of essential oils through this protocol to be thoroughly tested and to determine the purity of each essential oil. If the essential oil batch is found pure, then the oils are then sold as single oils or blends, like doTERRA On Guard, so that individuals around the world can experience their benefits.
doTERRA places strong emphasis on producing pure oils because they know that pure oils are strong and effective. When oils are impure or contaminated, like many oils on the market, the essential oils are weakened and are less likely to have a strong effect for specific needs. When individuals purchase products from doTERRA they can feel confident that the products they receive are pure and effective and ready to meet their needs.
doTERRA On Guard Uses and Benefits
Help your body receive the immune and respiratory function support that doTERRA On Guard has to offer by taking it internally.* To obtain these benefits, place two to three drops of doTERRA On Guard essential oil in a Veggie Capsule and ingest, or dilute one drop of doTERRA On Guard oil into four fluid ounces of liquid and drink.* These methods allow the doTERRA On Guard oil to support the immune and respiratory systems quickly.* doTERRA On Guard is an effective alternative to synthetic options for immune support.*
Protect yourself from seasonal and environmental threats by using doTERRA On Guard.* doTERRA On Guard contains essential oils that are known for their positive effects on the immune system and can help protect against adverse environmental and seasonal issues.* When environmental or seasonal threats arise, take doTERRA On Guard oil daily to help safeguard your body and support your immune system.*
doTERRA On Guard can be used to support the body’s natural antioxidant defense.* To obtain these benefits, place one drop of doTERRA On Guard in four fluid ounces of liquid and drink, or put doTERRA On Guard in a Veggie Capsule and ingest.*
Kick off the day with a scrumptious pair of immune boosting pancakes.* Infused with doTERRA On Guard essential oil, the doTERRA On Guard Pancakes essential oil recipe is packed with healthy and delicious ingredients. This recipe gives the traditional pancake a fun twist that both children and adults will love.
doTERRA On Guard essential oil emits a warm, spicy, and woody aroma. Diffusing doTERRA On Guard will fill the air with its sweet scent and provide an energizing and uplifting fragrance. When diffused, doTERRA On Guard essential oil can also cleanse the air. Next time you are expecting company at home, diffuse doTERRA On Guard to help purify the air and create a positive aroma.
doTERRA On Guard contains cleansing and purifying benefits that can be used to clean household surfaces. For a natural and nontoxic cleaner, add a couple drops of doTERRA On Guard essential oil to a spray bottle filled with water and use it as an effective all-purpose surface cleaner. With its unique aroma, doTERRA On Guard offers a fragrant, natural, way to clean.
Have the mid-day munchies? For a tasty and nutritious afternoon snack, slice up an apple and put the slices in water. Add a few drops of doTERRA On Guard essential oil to the water with the apples in it, and let the apples soak. After a couple of minutes, take the apples out of the water and enjoy a healthy, immune-boosting snack that will satisfy your afternoon craving and benefit your body.*
Get creative with doTERRA On Guard essential oil by making DIY Potpourri. This do-it-yourself project is a simple way to add a little bit of decor to your home while leaving your house smelling fresh with spices and herbs enriched with the scents of doTERRA On Guard essential oil. Simply collect your favorite spices and herbs in a dish of your choosing and then add a few drops of doTERRA On Guard for an uplifting and purifying aroma.
Looking for a hand cleanser that doesn’t include harmful or unnatural ingredients? Try making your own natural cleanser by using two ingredients: doTERRA On Guard and doTERRA Fractionated Coconut Oil. Simply, combine a few drops of doTERRA On Guard essential oil with doTERRA Fractionated Coconut Oil and rub it on your hands and fingers for a natural hand cleanser.
Rub doTERRA On Guard on the bottom of a child’s feet during the school season.
Combine the best of smoothies and fall with this doTERRA On Guard Pumpkin Smoothie essential oil recipe. This delicious beverage is the perfect way to start your morning off right. With the yummy flavor of pumpkin and a couple drops of immune-boosting doTERRA On Guard, this pumpkin smoothie will easily become a breakfast go-to.*
In a class setting, at work, or at home, place three to four drops of doTERRA On Guard essential oil in the diffuser of your choice and diffuse. doTERRA On Guard oil will emit an uplifting scent and will help purify the air. Diffuse doTERRA On Guard especially during the fall and winter months.
doTERRA On Guard Products
doTERRA On Guard is one of doTERRA’s most popular essential oil blends due to its versatility and its ability to defend the immune system.* Over the years, doTERRA has expanded the vision of doTERRA On Guard oil with their doTERRA On Guard product line, which has enabled more at-home and on-the-go uses of the doTERRA On Guard essential oil blend. The following products make up the renowned doTERRA On Guard product line.
doTERRA On Guard® Beadlets These small, dissolvable beadlets are filled with the doTERRA On Guard essential oil blend and come in a small vile, making it easy for carrying. doTERRA On Guard Beadlets help freshen breath and support healthy immune and respiratory function wherever and whenever you want.*
doTERRA On Guard®+ Softgels Conveniently encapsulating doTERRA On Guard essential oil blend and Melissa, Oregano, and Black Pepper essential oils, doTERRA On Guard+ Softgels are powerful dietary supplements that can be taken internally to support healthy immune and respiratory function as well as the body’s natural antioxidant defenses.* These supplements can also be used to promote healthy circulation.* When seasonal threats are high, doTERRA On Guard+ Softgels can help maintain healthy immune function.*
doTERRA On Guard® Cleaner Concentrate This product makes the ideal natural cleaner. Infused with the doTERRA On Guard essential oil blend, it offers a safe, non-toxic alternative to toxic cleaners and provides natural protection against certain environmental factors while helping eliminate odors. This cleaner has an invigorating aroma and can be used to clean hard surfaces in the kitchen, bathroom, or any room that could benefit from its cleansing effects.
doTERRA On Guard® Foaming Hand Wash Different from other commercially branded hand washes, doTERRA On Guard Foaming Hand Wash is a gentle cleanser using doTERRA On Guard to clean and soften hands throughout the day without irritating or drying sensitive skin. This hand wash gives off a spicy and citrus scent and is pH balanced to protect the delicate moisture barriers of the skin.
doTERRA On Guard® Laundry Detergent This natural-based detergent is free of synthetic fragrances, dyes, and toxins. It contains a combination of doTERRA On Guard essential oil blend and bio-originated enzymes that work together to lift stains and leave clothes smelling, looking, and feeling clean. This laundry detergent is color safe for washable fabrics at all temperatures and can do up to 64 loads.
doTERRA On Guard® Natural Whitening Toothpaste Natural and fluoride-free, the doTERRA On Guard toothpaste contains the doTERRA On Guard blend along with other natural ingredients that help clean and whiten teeth while freshening breath. The hydrated silica in the toothpaste is a natural abrasive that helps remove plaque and tooth stains, but is also gentle and does not damage tooth enamel. doTERRA On Guard Natural Whitening Toothpaste has a fresh, cinnamon and mint flavor.
doTERRA On Guard® Natural Whitening Toothpaste samples These samples come in a convenient package with 10 sample size packets of doTERRA On Guard Natural Whitening Toothpaste. You can easily share these packets with others so that they, too, can experience the natural benefits of doTERRA’s toothpaste. These samples are also ideal for traveling and can easily be stored in a purse, backpack, suitcase, or briefcase for on-the-go use.
doTERRA On Guard® Protecting Throat Drops doTERRA On Guard throat drops offer a convenient way to receive the immune-supporting benefits of the doTERRA On Guard essential oil blend and can aid in strengthening the body’s defenses. Individually wrapped, these drops contain no added artificial flavors and colors and are great for helping soothe dry and scratchy throats. Key Ingredients
Wild Orange Peel
Rosemary Leaf/Flower Cautions
Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas. Avoid sunlight or UV rays for up to 12 hours after applying product.
Even with the best intentions, sometimes we fall short on our nutritional needs. Food is the best source of nutrition, of course. However, taking a multivitamin can be a great way to fill any small gaps you might have in your diet. Let’s face it, there are only so many hours in the day. While I would love to be cooking delicious and nutritious food for every meal of the day, sometimes it just doesn’t work out that way. Taking a multivitamin is the most convenient way to make up for small deficiencies which could eventually lead to chronic diseases.
This is not an excuse to replace your chicken Caesar salad with a Quatar pounder from Maccas. Vitamin supplements don’t replace a healthy diet and lifestyle, they, well, supplement it. They live together in harmony. Healthy lifestyle + supplementation = optimal health.
The easy part is deciding a multi is right for you, the hard part is choosing one. With trillions of brands lining the shelves, we’ve got a few tips to help you choose the right vitamin.
Too Much of a Good Thing is Never Good
You want to make sure you’re getting all the vitamins, minerals and antioxidants that your body needs to function at its best, but you don’t want to overdose on nutrients which can be toxic in high doses.
Do some research on the safe upper limit of nutrient consumption and compare it to supplements before you buy. Remember, the nutrients you consume through food are included in this limit too. You don’t need to sit with a calculator to do the math. If your multivitamin has reached, or is above the safe upper limit of a nutrient, this is not a good thing.
Your Health is Worth More Than Cheap and Nasty
I like a good bargain. Sure, who doesn’t love a cheap tee from Kmart or a good deal on gas? But one area not to skimp on is yourself. Invest in your health. You could argue that investing in nutritious food and quality vitamins is a waste, but c’mon, you’re gonna be stuck with your body for a long time, in fact your entire life, so treat it well!
As Ryan Gosling said, be better than the Gap.
Third Party Testing Approval
Testing from a trusted independent tester, such as ConsumerLab.com, can give you the confidence that your multivitamin has the ingredients it says it does. A a seal of approval for label accuracy and purity from a third party tester can give you some peace of mind that you’re taking a quality supplement.
The reason third party testing is important is that it is essentially the company’s responsibility to ensure their own product is high quality and complies with laws. There is no pre-approval process for dietary supplements in New Zealand. It remains the responsibility of the sponsor (the person legally responsible for placing the product on the market) to ensure the product is made to an acceptable quality, is safe to use and complies with the law.
Choosing the Best Multivitamin and Other Supplements for Your Individual Needs
There are certain times when the status quo doesn’t work for you. A multivitamin is designed to help you meet the daily recommended intake of vitamins, but you could need something a little different. For example, if you’re pregnant, a prenatal would be better suited for you because you have different nutritional needs. The same logic means children and teens would be better taking a children or teens’ multivitamin suited to their age. Additionally, you might want to take a specific supplement on top of your daily multivitamin to suite your individual needs.
I think you’re ready now to tackle the task of finding the best multivitamin for you.