Healthy Cove

NO WINTER BLUES WITH USANA® MAGNECAL D™

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

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

Support Winter Health with Supplementation

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

Minerals and Their Role in Winter Health

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

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

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

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

Vitamin D’s Role to Resist the Shorter Day Gloom

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

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

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

USANA® MagneCal D™ for a Brighter Season

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

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

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

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

East Coast Life Solutions product partners with USANA Health Sciences.  We are passionate health influencers who want you to make self-care a habit. 

 

*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.
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.

Healthy Cove

NAUGHTY OR NICE? BE BOTH WITH NUTRIMEAL

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

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

Eat Mindfully, Not Mindlessly

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

 

Try This, Not That

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

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

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Thrive, Not Survive

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

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

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

Healthy Cove

Clean Eating for Energy

Elevate Your Cells with Clean Eating

Clean Eating: Sleepy 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).

Out Shopping

Clean Eating: Groceries

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.Clean Eating: healthpak

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.

Quick Fixes

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.

Clean Eating: Recipe

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.

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Energized for Life