Tag: healthy

Grazing the Healthy Way
Coast Lifestyle

WHOLE FRUIT VS. FRUIT JUICE: A FRUIT STUDY INFOGRAPHIC

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We all know the saying, “an apple a day keeps the doctor away” and a study led by USANA scientist, Dr. Jessie Nicodemus Johnson, shows why it’s a good idea to heed that advice. The study shows that eating whole fruit provides different benefits to the body versus drinking fruit juice. Although juice consumption may help with vitamin and mineral absorption, the immune system pathways associated with juice consumption are different than that of the humble whole fruit consumer, likely because the fiber in whole fruit is regulating what and when different compounds that are consumed are taken into the body.


Read the full study here.

Healthy Cove

Summer Living—5 Trends for a Happy and Healthy You

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If you hop on Instagram, you’re going to find all kinds of tasty summer trends taking over your news feed. (Think avocado toast and nice cream recipes)

And you may have even seen some fishy trends. Seriously—mermaids are pretty big right now. Last year was all things unicorns, but now Ariel’s swimming into the scene, thanks to a wave of mermaid fitness classes and new Little Mermaid movies in production.

Fin-tastic workouts aside, here are five fresh summer trends worth checking out. Get ready to enjoy a healthy and fun season in the sun.

1. Visit the Farmer’s Market

If you live in the city, summertime means the Farmer’s Market is back in town.

Here are some of the delicious benefits of shopping at the Farmer’s Market

  • Fresh from the farm– How often have you purchased strawberries at the grocery store only to have them go bad in two days? I sure have. Most produce you find in stores are several days old before they even hit the shelves. But with farmer’s market produce, chances are they picked that plump peach that very morning. Mmm.
  • Organically grown– You can enjoy peace of mind with each crisp bite of that apple. This is because most farmers who participate in farmer’s markets use organic and non-GMO methods to grow their produce.
  • Supports local farmers– Buying produce at a farmer’s market gives local farmers the opportunity to keep their farms in business. You’ll make their whole day when you obsess over their fresh produce.
  • It’s really just a lot of fun– Not only do you get to cart home fresh fruits and veggies, but going to the farmer’s market can be a fun, social experience. Go with some friends, or take time to browse the local arts and crafts booths. You may end up going home with a jar of homemade apricot jam or some handcrafted jewelry.
  • Tastes amazing– Enough said.

2: Don’t Pass Up on ClassPass

This is probably the most flexible fitness membership you’ll ever find, and it’s quickly becoming popular in larger cities. When you have a membership with ClassPass you literally have access to all kinds of workout classes and studios nearby. There’s everything from rock-climbing and cycling, to barre and boxing.

Each month, you pay for however many classes a month you’d like. From there you can cherry-pick from thousands of classes which ones you’d like to attend. It’s a great way to get out of a fitness rut and try your hand at something new without paying a pretty penny. Plus, they offer a free trial period if you’re on the fence.

I actually just signed up for ClassPass myself a few weeks ago and it’s been so much fun to try out new studios and classes around Salt Lake City. So far, I’ve only dabbled in yoga, but I’ve gone to a serene candlelight yoga class, as well a few hot yoga classes. (I was definitely a hot mess after those ones.) I’m even trying a yoga class with live guitar later this week.

3: Get Real on Instagram

Have you ever felt like you were drowning in a sea of everyone’s best-filtered photos when you were browsing through your Instagram? That’s because you probably were.

But there’s been a shift. In fact, more than ever in the past year, users are changing the way they express themselves on Instagram by being more authentic and genuine with their content.

This is even true with influencers and models who have thousands and even millions of followers. They are finding that they actually connect better with their audience when they are being more real. Gone are the days of total perfectionism and placing your best filtered-foot forward. Frankly, perfect is boring and folks are more interested in real, unfiltered truth.

Show the Real Story

Instagram stories have made it even easier to document day-to-day realness. So why not show off that burnt pan of lasagna that made you laugh? Let everyone see your frizzy humidity hair and the pearls of sweat dripping down your face when you visit the Taj Mahal in India. Post a pic of your messy house that never stays clean. (Since you have rambunctious kids and you’re actually human.) Others will be able to relate.

The cool thing about this is that it gives you permission to really be true to yourself. Be uniquely you on your social media and love it! You’ve got a lot goin’ for you, so express the real you.

And when you fall in love with your flaw-some self, the rest of the world will too.

4: #Hashtag This

If you love scrolling through Instagram, there’s some interesting hashtags to check out. Going back to yoga, just for fun, look up #asana. Yogi’s worldwide are posting pics of their favorite yoga poses while they travel. You’ll find stunning pictures of yogis doing Warrior One, Dancer Pose, and handstands on the beach, on mountaintops, and even in window sills.

This is definitely a fun hashtag you could try out on your next summer vacay.

Here’s a handful of other entertaining hashtags to check out:

  • #eatyourgreens–You’ll never see food look so alluring and artistic.
  • #weinerdog–If you weren’t obsessed before, get ready to fall in love.
  • #bookaholic–Think beautiful books displayed in beautiful places. The book nerd in me drooled over this one.
  • #catsofinstagram–Meow.

For all the fitness lovers out there, here’s a list of popular hashtags that are worth checking out. This can help you feel connected to a community of other fitness-minded people.

  • #fitspiration
  • #letsmove
  • #movenourishbelieve
  • #workout
  • #fitfam

5: You Don’t Have to Live in L.A. to Try Out Gluten-Free

This has actually been a trend for quite a while, but it’s one that’s still quite popular.

For starters, what is gluten anyway?

In a nutshell, gluten is a type of protein that is typically found in foods like certain grains, pastas, cereals, and wheat. Basically, gluten acts like a glue to help foods maintain their shape or elasticity. It’s what gives bread that chewy, satisfying texture and also gives bread the ability to rise when baking.

So Why Is Gluten Free So Popular?

A gluten-free way of eating mainly came about as a solution for those who have Celiac disease or gluten sensitivity and have a hard time digesting foods made with gluten. However, many people are choosing to go gluten free, simply because gluten is typically found in many unhealthy processed foods. This includes desserts high in sugar and fat as well as fried foods.

Instead of eating processed foods, those who tout the gluten-free lifestyle choose some of these healthy alternatives:

  • quinoa
  • gluten-free flours
  • rice
  • buckwheat
  • fresh fruits and veggies
  • lean meats

Going gluten free can certainly be healthy if you are choosing healthy alternatives and you maintain a well-balanced diet that contains plenty of protein, carbohydrates, and fat. However, be aware that not all “gluten-free” processed foods you’ll find on the grocery store shelves are necessarily healthy. Instead of gluten, they may be packed with other unhealthy gluten-free varieties. The takeaway? Pay careful attention to food labels.

Try This Recipe for Gluten-Free Goodness

If you’re interested in eating more gluten-free meals, there are so many delicious and healthy options that make gluten free anything but boring. For your next Taco Tuesday, try out this scrumptious summer recipe by my friend Brielle (aka the Gluten-Free Queen) for Gluten-Free Fish Tacos with Cilantro Lime Sauce.

These mouthwatering tacos pack a punch with plenty of colorful veggies, charred tortillas with a hint of a smoky flavor, and a tangy and dreamy sauce that will have you dying for seconds.

Being Healthy Is Always in Trend

Enjoying a fun and healthy lifestyle doesn’t have to just be a summer trend. Choose your favorites and make healthy habits that last all year round.

East Coast Life Solutions are big advocates for self-care.  Self-care is not a one item fix, it is a combination of mind, body and spirit.

Check out our Offerings page at http://www.eastcoastlifesolutions.com

 

Healthy Cove

Eat Pretty: Recipes to Promote Healthy-Looking Skin

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Eat Pretty: Pink

 

You’ve probably heard the phrase “eat pretty” recently. It’s the popular idea that nutrition is a key factor of inner and outer beauty, both feeling and looking good through the foods we eat. As we’ve written about before, there are many ways to promote healthy-looking skin, and food is certainly a factor. Today, I want to share some recipes with you that incorporate foods that may promote healthy skin and general health, including a delicious dessert using cocoa.

That’s right: dark chocolate is on the approved list. So go grab a piece and let’s get to it.

Lemon Herb Salmon

Eat Pretty: salmon

I’m a big fan of baking instead of frying when possible, and this low-grease recipe is a skin superstar with omega-3-rich salmon. Plus, less grease, along with reducing added sugars, could promote that coveted glowing skin.*

Ingredients

2 lb. salmon
½ cup olive oil
2 Tbsp. fresh basil, chopped
2 Tbsp. fresh rosemary, chopped
2 Tbsp. fresh parsley, chopped
3 large lemons
3 cloves garlic, minced
1 tsp. salt
1 tsp. pepper

Instructions

  1. Add olive oil to a small mixing bowl.
  2. Chop the fresh herbs and add to the olive oil.
  3. Zest two of the lemons into the olive oil herb mixture.
  4. Add the minced garlic.
  5. Squeeze in the juice of two lemons and whisk well.
  6. Place the salmon skin side down in a shallow baking dish.
  7. Top with the lemon herb mixture.
  8. Thinly slice the additional lemon and place on top of each piece of salmon.
  9. Cover with foil and place in the refrigerator for an hour to marinate.
  10. Remove from the refrigerator and cook at 400 degrees Fahrenheit for 30 minutes.

Healthy Tomato Sauce

Tomatoes are loaded with lycopene, an antioxidant compound that protects against oxidative damage.*  This tomato sauce recipe will stay good for five days, meaning you can make it over the weekend and enjoy it during the week with pastas, fish, or grilled chicken.

Eat Pretty: Tomatoe Soup

Ingredients

2 Tbsp. olive oil
4 cloves garlic
3 Tbsp. dry red wine
½ tsp. dried basil, crumbled
½ medium red onion, minced
14 oz. diced tomatoes in juice
½ tsp. dried oregano, crumbled
Coarse salt, to taste

Instructions

  1. In a medium skillet, heat oil over medium heat.
  2. Add onion and garlic.
  3. Cook, stirring frequently until softened (about 7 minutes).
  4. Stir in tomatoes and juice, wine, oregano, and basil.
  5. Simmer 8 minutes or until lightly thickened.
  6. Season with salt to taste.

Lemon Avocado Toast with Eggs

My breakfast seven days a week. Kick off your morning with a high-protein, high-fat (the good kind) meal that will you give you plenty of sustained energy and antioxidants. As my friend Rich mentions in his blog post, eggs contain proline, which is used for collagen production and help normal skin cell regeneration.* Bet you didn’t think trying to eat pretty could taste this good.

Eat Pretty: Egg

Ingredients

2–3 eggs
½ avocado
1 slice whole-wheat bread
Olive or avocado oil
Lemon juice
Feta cheese (optional)

Instructions

  1. Cook eggs to taste in medium skillet using oil (I prefer fried eggs for this recipe). Add feta halfway through cooking to melt.
  2. Toast whole-wheat bread while eggs cook.
  3. Spread/mash avocado over toast and apply lemon juice liberally.
  4. Top avocado toast with the cooked eggs.
  5. Add light seasoning or hot sauce.

Salad for Glowing Skin

This salad combines lots of fresh ingredients like kale, which contains beta-carotene, vitamin C, and other phytonutrients. Carrots aren’t my favorite, but they blend in well with the great variety of other ingredients. Sometimes the best way to eat something you don’t like is to trick your taste buds!

Eat Pretty: kale

Ingredients

For the salad:
2 cups mixed greens (spinach, kale, rocket, chard, romaine lettuce), roughly chopped
2 peaches, stone removed, cut into thin slices
2 carrots, cut into thin ribbons
1 small onion, finely diced
5–7 small mint leaves
1 ripe avocado, peeled and cut into small chunks
½ cup mixed seeds (pumpkin, sunflower, chia)

For the dressing:
½ lime, juice only
½ lemon, juice only
2 tsp. organic mustard
1 Tbsp. extra virgin olive oil

Instructions

1. Toss all the salad ingredients in a large bowl to combine.
2. Add the dressing ingredients to a blender and blend to a creamy sauce.
3. Pour dressing over the salad and mix to combine.

Edamame-Ginger Dip 

This dip is unique, delicious, and contains real ginger. Gingerol, a compound found in ginger, has anti-inflammatory and antioxidant effects that could lead to clearer, healthy-looking skin.

Ingredients

8 oz. frozen shelled edamame
¼ cup water
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. minced fresh ginger
1 Tbsp. rice vinegar
1 Tbsp. tahini
1 clove garlic
1/8 tsp. salt
Hot pepper sauce to taste

Instructions

  1. Cook edamame according to package directions.
  2. Puree the cooked edamame, water, soy, ginger, vinegar, tahini, garlic, salt, and hot sauce in a food processor until smooth.
  3. Chill for one hour. Serve with rice crackers or carrot sticks.

Sugar-Free Fudgy Dark Chocolate Brownies

Eat Pretty: Fudge

Dark chocolate fans, rejoice: these brownies are more fudge than cake and will satisfy your sweet tooth without the added sugars. Have your cake and eat pretty, too.

Ingredients

¾ cup white whole-wheat flour
¾ cup unsweetened cocoa powder
¼ tsp. baking powder
¼ tsp. salt
1 Tbsp. unsalted butter or coconut oil, melted and cooled slightly
2 large egg whites, room temperature
1 tsp. vanilla extract
1¼ tsp. vanilla stevia (adjusted to taste)
¼ cup plain nonfat Greek yogurt
¾ cup nonfat milk

Instructions

  1. Preheat the oven to 300 degrees Fahrenheit and lightly coat an 8-inch square baking pan with nonstick cooking spray.
  2. Whisk together the flour, cocoa powder, baking powder, and salt in a medium bowl. In a separate bowl, whisk together the butter, egg whites, vanilla, and vanilla stevia.
  3. Stir in the Greek yogurt, mixing until no large lumps remain. Stir in the milk. Add in the flour mixture, stirring just until incorporated.
  4. Spread the batter onto the prepared pan. Bake at 300 degrees Fahrenheit for 13–16 minutes.
  5. Cool completely to room temperature in the pan, and let the brownies sit for at least six hours at room temperature for the fudgiest texture before serving.

Beauty from the Inside

Essential beauty means different things to different people. To “eat pretty” is to look at beauty from the inside as it expands to the outside. To me, it’s that good feeling after eating a healthy meal, knowing that I’ve contributed to healthy-looking skin down the road.

My go-to recipe is the one I make every day, the lemon avocado toast (paired with generous amounts of coffee, another rich source of antioxidants). What are your favorite foods and recipes that follow the Eat Pretty mantra? Leave a comment below.

*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.
Healthy Cove

HEPASIL DTX™: WHAT YOU NEED TO KNOW

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hepasil bottle and pills

Table of Contents

Hepasil DTX™ is a carefully formulated blend of antioxidants aimed at supporting and maintaining your body’s second largest organ: the liver.

The main ingredient is milk thistle extract—one of the most powerful currently known antioxidants. Milk thistle helps increase the amount and activity of several antioxidant enzymes involved in detoxification (including superoxide dismutase (SOD) and the glutathione peroxidase system).

Other important antioxidants in Hepasil DTX include alpha-lipoic acid, green tea extract, turmeric extract, and Olivol® patented olive-fruit extract. Each helps protect multiple enzyme systems in the liver, and provides secondary antioxidant protection to the rest of the body.

Adding a supplement like USANA’s Hepasil DTX—with the unique InCelligence Detox-Support Complex™—to your healthy lifestyle is a great way to help maintain healthy liver function. You can also help support your body’s natural detoxification processes.*

SHOP HERE

Summary

  • The liver is the major detoxifying organ in the body.
  • Glutathione—a powerful antioxidant made in the body—and vitamin C are involved in the detoxification pathways.
  • Milk thistle extract supports liver-cell health and scavenges free radicals.*
  • N-acetyl l-cysteine is a precursor to glutathione.*
  • Alpha-lipoic acid influences the production of glutathione and it supports Phase II detoxification reactions.*
  • Patented Olivol® olive-fruit extract, broccoli extract, green tea extract, and turmeric provide excellent antioxidant support. This is crucial for liver health because the detoxification process generates a lot of damaging free radicals.*
  • Adding USANA’s Hepasil DTX to a healthy lifestyle can help maintain healthy liver function and balance the body’s natural detoxification processes.*

The Benefits of Hepasil DTX™

hepasil bottle on green background

Your liver is vital to maintaining good health. Almost every nutrient you consume—food, drinks, medications, and supplements—goes through your liver. That’s where the nutrients are broken down into a form your body can use, or altered and eliminated from your system.*

Hepasil DTX is enhanced with USANA InCelligence Technology® to support healthy liver function in many ways. It supplies the body with nutrients that promote the natural detoxification process and endogenous antioxidant activity.* 

The Anatomy and Physiology of the Liver

The liver is the major detoxifying organ in the body and the primary site of Phase I and Phase II detoxification enzymes. It’s located in the upper right area of the abdomen.

Your liver performs multiple functions important to keeping you alive and well. It helps convert nutrients from your diet into substances your body can use. The liver plays an important role in turning toxic substances in your body into harmless substances or expelling them.

These toxic substances go through the Phase I and Phase II detoxification process.

Phase I detoxification enzymes consist of the cytochrome P450 family of enzymes. These serve as the first line of defense, neutralizing most toxins. Unfortunately, this initial oxidation can occasionally make some compounds more toxic. Phase II detoxification enzymes can further modify the products of Phase I by chaining them to water-soluble molecules. Now they are less toxic and able to be passed from the body.

These detoxification pathways are aided by the antioxidant activity of vitamin C and glutathione—a powerful antioxidant enzyme made in your body.

Glutathione

Glutathione is the most abundant antioxidant in our bodies and plays a major role in the detoxification process. Unfortunately, glutathione is inefficiently absorbed from the diet and must be manufactured in the body by specific Phase II enzymes.

Under normal conditions, these enzymes produce low levels of glutathione. But when your body encounters more toxins it increases production of glutathione by upregulating the Phase II enzymes. A number of phytochemicals, including broccoli extract, milk thistle, and alpha-lipoic acid, have also been shown to upregulate Phase II enzymes, including those that synthesize glutathione.

Vitamin C

Vitamin C is an important first line of defense in protecting biomolecules from oxidative damage, especially in circulation.

However, the concentration of vitamin C in the body is tightly regulated by intestinal absorption from the diet and recycling by the kidneys. Because of this tight regulation, it was thought that circulating vitamin C levels could only be increased by supplementing with vitamin C. However, it has recently been shown that both circulating and tissue levels of vitamin C can be increased by certain phytochemicals, even in the absence of vitamin C supplementation.

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Milk Thistle Extract

milk thistle

Milk thistle’s active ingredient, the one that supports the liver, is called silymarin. This is a chemical extract from milk thistle seeds. Silymarin is a strong antioxidant.

The Science Behind Hepasil DTX™

Choline is a key ingredient that helps the liver metabolize fats and cholesterol and move them out of the liver. Upon entry into the cell, choline is oxidized to become betaine, which donates methyl groups necessary for healthy detoxification reactions.

The liver uses biotin to support the metabolism of macronutrients and the synthesis of glycogen for energy.

In addition to alpha-lipoic acid and n-acetyl l-cysteine, the InCelligence Detox-Support Complex in Hepasil DTX also delivers a comprehensive array of phytochemicals. This includes green-tea extract, milk thistle extract, broccoli extract, and USANA’s patented Olivol®.

usana hepasil bottle

These powerful nutrients target a cell-signaling pathway that supports naturally protective processes within a healthy liver:

  • Balancing detoxification reactions by stimulating the production of Phase II detoxification enzymes, including glutathione-S-transferases. These enzymes link with the highly reactive metabolites—products of a metabolic reaction—generated in the liver during Phase I and convert them into a form that can be excreted from the body.
  • Defending against oxidative stress caused by free radicals generated during Phase I by acting as direct antioxidants. The nutrients also activate the production of endogenous antioxidants—those made in the body—including glutathione, which is most concentrated in the liver.

Taking three tablets of Hepasil DTX a day for 28 days can help significantly optimize natural glutathione production and overall antioxidant capacity. The formula is patent pending because of the increase in glutathione, vitamin C antioxidant capacity, and detoxification activity it helps produce within the body.*

How Does Hepasil DTX Affect Cell Signaling?

Hepasil DTX contains a unique blend of ingredients that optimize cell-signaling pathways tied with glutathione production. This process both supports the body’s antioxidant and natural detoxification capacity by increasing plasma glutathione and vitamin C levels.

Study

USANA’s in-house scientists have conducted a double-blind controlled study to test the effectiveness of Hepasil DTX.

The study’s results showed that both circulating glutathione and vitamin C levels increased following treatments with Hepasil DTX. To our knowledge, this is the first time a combination of essential nutrients and phytochemicals have been shown to increase both plasma vitamin C and glutathione levels simultaneously. The results also showed that the recommended dosage of Hepasil DTX is able to boost both glutathione and vitamin C levels—essential molecules for antioxidant defense and to support the natural detoxification pathways and process.

hepasil study glutathione chart

The study looked at whole blood glutathione (GSH) and vitamin C levels.  The purpose was to assess the effectiveness of Hepasil DTX in increasing both GSH and vitamin C levels. Results showed that Hepasil DTX significantly increased plasma GSH just eight hours after supplementation during the Acute-on-Chronic Phase. It also increased plasma vitamin C levels as soon as two hours following the first treatment, and this was maintained during the entire Acute Phase.

To show the observed increases in glutathione and vitamin C translate into a clinical benefit, USANA scientists went on to determine the antioxidant capacity of each subject’s blood. They utilized the serum antioxidant reserve (SAR) assay developed by USANA Health Sciences to find that subjects that supplemented with Hepasil DTX were significantly more resistant to oxidative damage than subjects given the placebo.

hepasil study vitamin c chart

This proprietary combination of essential nutrients and broccoli extract, milk thistle, and alpha-lipoic acid increases plasma vitamin C and glutathione levels simultaneously, and turns on the molecular machinery needed to utilize glutathione in the detoxification reactions. It also significantly increases the overall capacity of the blood to protect against oxidative insult.

Together, these results show that taking the recommended dose of Hepasil DTX increased antioxidant capacities and the body’s natural detoxification capacities by boosting glutathione and vitamin C levels.*

The USANA Difference

Hepasil DTX™ has two patents pending. The first is for the formula’s effectiveness. Another for safely combining previously incompatible, but equally important, nutrients into one bi-layer tablet using USANA’s Nutritional Hybrid Technology.

This technology enables USANA to manufacture a truly unique, comprehensive liver support supplement. And the InCelligence Detox-Support Complex unlocks the innate intelligence of your body’s natural processes to help support the longevity of your liver.*

 

SHOP HERE*

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

Making Waves

Stronger Together: Celebrating International Women’s Day

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International Women’s Day: Group of Friends

International Women’s Day has been celebrated on March 8 since around 1914, but its origins date back to as early as 1909. It is a day when we recognize women for their achievements without regard to any cultural, linguistic, or economic divisions. The history of International Women’s Day is rich with innovative thinkers and passionate women spearheading social change and dedication for equality. Across the Americas, Europe, and beyond, women’s unique impact on history and passion to have their voices heard has empowered world changers for hundreds of years.

In honor of International Women’s Day, here are some ways to celebrate and support the women in your life.

Women Helping Women

It’s important that we come together, taking the time to help other women achieve their goals. There are plenty of women in my own life I admire who have taken the time to provide encouragement and advice when I needed it most. Some that come to mind are my mother, my dance studio owner growing up, and my manager here at USANA’s Home Office. Sometimes, no one quite understands the struggles you’re having like a great girlfriend does. Supporting someone and becoming a mentor definitely isn’t confined to just women helping women. I also learning new perspectives from the men in my life.

Self-Care, Sister

International Women’s Day is all about celebrating your strength, passion, intellect, and beauty. Use this day to pamper yourself and focus on self-care.

Do something you really love:

  • Go on a walk through your favorite park.
  • Treat yourself at that little café you love for a girl’s lunch.
  • Hosting a gal’s day with pampering Celavive® facials.
  • Plan a weekend getaway to go out and explore some new hiking trails
  • Hit up a farmer’s market or antique show you’ve been curious about.
  • Try some self-reflection to tap into your unique insights by writing in a gratitude journal.

Buy some fresh flowers, dance in your kitchen, or curl up with your favorite book; whatever brings you joy.

International Women’s Day

Girl Power Empowers Others

Your voice may be shadowed by insecurities or fear at times, but honey, you have an important story to tell. Your insight is worth being heard so keep contributing to the discussion. As women, we often apologize for letting our opinions be heard, but we provide a unique perspective. Tell your story, girl. Let’s hear your roar.

Fierce and Fabulous

Femininity does not mean fragile. Sometimes, it takes some physical exercise for me to remember my own strength. I’m a dancer and I love losing myself in the music and using my body to tap into my femininity, whether it’s graceful or powerful movement. That same power can definitely come out at the gym too. I’m always surprised at what my body can do when I switch things up and try a new workout. If you’re looking to embrace your feminine power while sweating it out, try a new Tabata, tai chi, yoga, or barre workout.

A Face for the Ages: Iconic Women

I’m always inspired when I hear stories of trailblazers, icons, and revolutionaries making a difference in the world. Use International Women’s Day as an excuse to read a new article or check out a documentary on Netflix. Discover some inspiring stories about iconic women like: Misty Copeland, the first African American principal ballerina with American Ballet Theatre.

There’s Maya Angelou, who penned:

International Women’s Day: Maya Angelou

Others include the selfless efforts of Florence Nightingale or heroic Malala Yousafzai who campaigned for education opportunities for Pakistani girls. And we can’t forget about our Team USANA Atheltes who just returned from the PyeongChang 2018 Winter Olympics. Brittany Bowe was a bronze in speed skating after overcoming some serious consussion issues.

Stronger Together

USANA wouldn’t be the company it is without phenomenal women who are hardworking, strive for healthy lifestyles, research new scientific advances, and encourage others to live their best life. Women who share their stories, inspire us with their entrepreneurial dreams, and who are determined to leave today better than yesterday. Here’s to the women who inspire us to keep reaching for our goals.

If you #LiveUSANA, celebrate the women who make your life a little brighter today.

East Coast Life Solutions would like to wish all the women a Happy International Women’s Day 2018 …….STILL I’LL RISE

Healthy Cove

Winter Running Tips

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For those of us who live where the snow falls or the temperatures like to drop low, we have to get good at adapting our training. Whether you are a new or seasoned runner, you have got to get yourself in a good place to handle the winter paths.

1.The Why in Winter Running Tips   Winter Running Tips: Amanda Bowmen

Before you even hit the ground running, I highly recommend that you know WHY you are running. Especially in the colder, more miserable seasons, where you may find yourself wanting to quit. If you have a reason, you’ll last longer than you ever thought.

2. Goals

Set some goals and milestones for yourself. As you reach and surpass goals, you’ll feel more motivated (and proud) to keep going.

3. The Buddy System

Find a running buddy or group. The accountability and motivation you’ll receive (and give) is priceless.

Winter Running Tips: Friends running

4. Endless Options

In the winter, remember you have options. You don’t actually always have to run outside. Running on a treadmill, cross country skiing or even Aqua Running (yes, it’s a real thing) are good alternatives to pounding the icy pavement.

I have trained many high-level athletes and teams who shifted their running program to the pool, and excelled because of it!

Running on the treadmill can be boring, so mix it up! Obviously, blast some good tunes, surround yourself with others who you can “race against” and be sure to adopt the “Fartlek” style, where you walk, jog, run… or simply add sprints to burn fat quicker!

5. Find the Right Gear

Get your gear prepared for the weather. Some people think because it’s cold you should “bundle up” before you run, but the secret is you want to “dress to sweat”. Do NOT wear heavy cotton materials. Instead, wear light, breathable, sweat-absorbable, running gear. You want to be more focused on blocking the wind, then feeling cozy in a cotton hoodie.

6. The Right Fit

Wear great shoes—not good shoes—great shoes. Find the pair that work best for your feet, and be sure to change them every 3 months. In the winter, you might change them twice if you are running a lot. They even have water resistance shoes now. 
Winter Running Tips: Planner

7. Make a Plan

Plan your week and map out your routes. You can do this in the summer or winter, but I find those committed to doing this, have a much bigger sense of accomplishment in the winter months.

8. Recovery is Key

Get smart with your recovery. Fuel for success (before and after) and make sure you are loving on your muscles. Foam rollers, stretching, water and adequate nutritional intake (eating carbs and protein right after a good run) are all key.

9. Play it Safe

Make sure you are safe when running outside. That pavement can be slippery and wet. Use caution and create alternatives for extreme days. Plus, if you tend to run on the road, be sure to run toward the traffic. As a firefighter, I must tell you how dangerous it is to run and not see the cars coming behind you.

Enjoy the ability to run and move in whatever your desired choice of movement is that day! Remember, you don’t have to be an Olympic runner, or be perfect, you just have to be a little bit better than yesterday.

Winter Running Tips: runner

 

 

We here at East Coast Life Solutions are firm believers in physical activities all year.  We have various programs set up to facilitate healthy lifestyle living.  Hop on over to our website to see our Offerings.

Healthy Cove

dōTERRA Serenity® Calming

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doTERRA Serenity Product Description
doTERRA Serenity Restful Blend combines a select group of powerful, CPTG® essential oils to help calm and relax when stressful feelings arise. With so many high-stress moments and situations all around, it is not uncommon to feel overwhelmed and tense. The doTERRA Serenity Restful Blend can be used aromatically and topically to promote relaxation, encourage calm emotions, and lessen feelings of tension. doTERRA Serenity is an ideal essential oil to have around both day and night as it can aid in reducing everyday stresses and promote a relaxing night’s sleep. This blend contains essential oils such as Lavender, Ylang Ylang, Marjoram, and Roman Chamomile, which give it its soothing scent, while Hawaiian Sandalwood and Vanilla Bean offer a warm aroma. When used in a diffuser, this blend will help calm and renew with its sweet fragrance.
Where to Buy doTERRA Serenity
To buy a bottle of doTERRA Serenity, visit the doTERRA Serenity Restful Blend product page. You can also use the doTERRA Serenity Restful Complex Softgels in conjunction with the essential oil blend to help promote a restful night’s sleep.*
Pure essential oils are effective; that is why it is crucial to make sure that the oils you purchase are pure. Too often, essential oils sold on the market contain impurities that weaken an essential oil’s power and ability to assist with personal needs. However, when you ensure that the essential oils you purchase are pure, you will be amazed at their power in promoting vitality and their effectivity in helping fulfill individual needs.
Having experienced the life-changing effect of pure essential oils, the founders of doTERRA created an essential oils company that sells high-quality, pure essential oils. To ensure purity, doTERRA created a series of rigorous, scientific tests that each essential oil batch passes through before being sold. This testing process is part of the CPTG Certified Pure Therapeutic Grade® protocol. After oils are tested and found pure and potent through this CPTG protocol, they are then readied to be sold so that individuals everywhere can experience the powerful effects of pure essential oils.


doTERRA Serenity Uses and Benefits

  1. When you start to feel the stress of life weigh on you, take time to stop and smell some doTERRA Serenity. doTERRA Serenity essential oil blend can create a perfect escape from intense emotions with its calming and renewing fragrance. Next time you find yourself in a stressful situation, diffuse Serenity.
  2. Getting a good night’s sleep can sometimes be a challenge. If constant thoughts are keeping you awake at night or you are having difficulty calming a restless child for bedtime, apply doTERRA Serenity to the bottoms of your or your child’s feet to help wind down before going to sleep and to promote relaxation. doTERRA Serenity can also be diffused to encourage a restful sleeping environment.
  3. Enrich your environment with the sweet and warm smells of doTERRA Serenity by diffusing this essential oil blend. Simply add three to four drops of doTERRA Serenity into the diffuser of your choice and diffuse. This blend is ideal for relaxation and will fill the room with its subtle, calming aroma.
  4. doTERRA Serenity essential oil blend helps lessen feelings of tension and calm emotions. When you feel tension and stress levels rising, use doTERRA Serenity aromatically or topically to keep your emotions feeling calm and relaxed.
  5. Treat yourself to a relaxing bath with the doTERRA Serenity essential oil blend. Fill your bath with water at a temperature you prefer and add two to three drops of doTERRA Serenity along with Epsom salts. This will create a peaceful and renewing aroma that will help melt away tight emotions.
  6. After a long day of work or various to-do’s, take time to destress and unwind. Start by adding doTERRA Serenity to the diffuser of your choice and diffuse. Once you’ve begun to diffuse, find a comfortable position on a chair or couch and close your eyes. Empty your mind of the tasks of the day and allow your thoughts to clear. Diffusing doTERRA Serenity during moments like this will help promote relaxation and decrease stress.
  7. Enjoy the benefits of doTERRA Serenity wherever you go with DIY Aromatherapy Jewelry. This jewelry is made from natural clay that easily absorbs essential oils. Once you have made and personalized your Aromatherapy Jewelry, add a drop of doTERRA Serenity to your clay pendant. The doTERRA Serenity will help reduce anxious feelings throughout the day.
  8. Sometimes getting the extended family together can be a party, and other times…not so much. If tension is starting to rise during your family get-togethers, try adding a little doTERRA Serenity. Diffusing doTERRA Serenity will help diffuse tension when it may be running high.

Oils that Blend Well with Serenity
doTERRA Serenity blends well with Lime, Melaleuca (Tea Tree), Citrus Bliss®, and Spearmint essential oil for diffusion.
Key Ingredients

  • Lavender Flower
  • Sweet Marjoram Leaf
  • Roman Chamomile Flower
  • Ylang Ylang Flower
  • Hawaiian Sandalwood
  • Vanilla Bean Absolute

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.

 Looking to shop or find prices go to Shopping at East Coast Life Solutions. We are always looking for people to join our crew, we pride ourselves on being Healthpreneurs and would love to have you join us private message us for details.

*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.

 

Healthy Cove

10 Oils for Winter

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Using essential oils can help alleviate much of the discomfort brought on by the changing seasons! Winter brings some of the darkest, coldest, and gloomiest days of the year. Here are our top 10 essential oils for wintertime.

Uplifting and Motivating: doTERRA Cheer®, doTERRA Motivate®, and Neroli Touch
Any oil in the doTERRA Emotional Aromatherapy™ System can be used to help alleviate negative emotions that arise during the winter, but two oils in particular can help bolster your mood when you are unhappy or discouraged. doTERRA Cheer Uplifting Blendcombines citrus and spice oils to provide a boost when you need cheering up. doTERRA Motivate Encouraging Blend utilizes the calming and uplifting benefits of citrus and mint oils to energize you, give you courage to face pessimism and doubts, and help create feelings of self-assurance.

Another great oil for relieving occasional anxious or unsettled feelings is doTERRA Neroli Touch. Apply Neroli Touch to your palms and cup your hands over your nose, breathing deeply, to feel more relaxed and at peace. Use Neroli Touch, doTERRA Cheer, or doTERRA Motivate (or combinations of the three) on your wrists or the back of your neck to help lift your spirits and bring a little sunshine back into your day.

Smooth Skin: Rose Touch and Lavender

Cold, dry, and windy weather leaves skin dry and irritated. Rose oil is known to reduce the appearance of skin imperfections and has a calming and reassuring aroma.* Use Lavender oil and doTERRA Rose Touch oil with your moisturizer to soothe, moisturize, and ease occasional irritation and dryness, bringing back a balance of moisture to your skin.* Together these oils can be especially useful for soothing chapped knuckles, elbows and knees.

Well-being and Clear Breathing: doTERRA On Guard®, Eucalyptus, and Peppermint

The changing seasons brings an onslaught of environmental threats. To help protect against seasonal threats and support healthy immune function, diffuse doTERRA On Guard in your home.* There are many great doTERRA On Guard products to aid in supporting healthy immune function.*

A few oils to use to help promote clear breathing include Eucalyptus and Peppermint oil. Apply over the chest, add to steamy bathwater, or diffuse at night to aid in promoting feelings of open airways. Be careful to dilute both Eucalyptus and Peppermint for skin sensitivity. (For young or particularly sensitive essential oil users, consider using Melaleuca and Spearmint oil in place of Eucalyptus and Peppermint. Both are gentler oils that can assist in feelings of clear breathing.)

Digestion and Appetite: DigestZen® and Slim & Sassy®


Whether you have a New Year’s resolution to eat smarter, you are recovering from poor holiday eating, or you just want to give extra care to your digestive system, these two oils can help alleviate discomfort and support healthy digestive function.

Fennel, Peppermint, and Ginger are just a few of the oils starring in DigestZen, the “tummy tamer” blend. Put a few drops of DigestZen in your water or rub on your stomach or the bottom of your feet to help relieve occasional stomach discomfort.*

Slim & Sassy blend not only helps to curb cravings and manage your appetite, but also helps support a healthy metabolism when taken internally.* The aromas of Grapefruit and Cinnamon, along with Lemon, Peppermint, and Ginger, are also uplifting and comforting. A few drops of Slim & Sassy in a glass of cold water can help you manage cravings and ease discomfort.*

Which oils help you get through the hardest parts of winter? Let us know in the comments!

What to know more about oils and how easy it is to use? Hop on over to our Facebook page ECLS Essential Oils page.

*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.

Healthy Cove

Busy Much? Instant Pot to the Rescue

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I’m all in for life. All in to take care of my kids, neighbors, friends, family, and whoever needs it. Sometimes (maybe a lot of times) I overextend myself. So all I do is run around like a chicken with its head cut off.

Run here, run there. Day in and day out. And somehow I’m supposed to have time to make dinner every night, too?

I needed a game changer. You know, like ordering your groceries online and then just picking them up. If you haven’t done it, do it!

Instant Pot

Instant Pot saves the day—more like many days

Okay, now I’m just getting off track. Back to dinner.

As I was talking to my sister one day, she mentioned that she loved her new Instant Pot. I really hadn’t heard much about these, so I started researching. All I found was how amazing they are.

Sometimes you can believe everything you read on the internet. Because this thing is AMAZING. Steam your veggies in one minute. Yes, you read the right—one minute to perfectly beautiful steamed asparagus. Taste the best hard-boiled eggs you’ve ever had in seven minutes.

One day, I realized I hadn’t planned much for dinner for the week and started thinking what I could do to help for a few nights. I pulled out six frozen chicken breasts, put them in my Instant Pot, and within 30 minutes they were done. I used that chicken in a couple of recipes throughout the week.

Tips From My Lessons Learned

I will say that I haven’t had my Instant Pot that long. I haven’t made a ton of recipes yet, and I’m still learning the tricks. Here are two of the “pro” tips I’ve found:

  1. Pressuring up takes a little bit of time: On top of the recipe cook time, keep in mind that your Instant Pot will take a few minutes to “come to pressure.” Mine seems to take five to 10 minutes, depending on how much food is in it. It is something to plan on. For me, it’s nice because I can get other things ready while I wait.
  2. Sauté up a storm: One great feature is the ability to sauté in your Instant Pot. One day I decided to make chicken noodle soup. I used the sauté setting to cook the chicken, celery, onions, and garlic first. Then I poured in all of the liquid and remaining ingredients to finish cooking. It’s truly a one-stop shop. You can even cook pasta and sauce together at one time, in the same pot.

Recipes I Stumbled Upon and Enjoyed

I haven’t come up with my own recipes yet. Of course, there are endless blogs you can search that have easy, amazing options. I’d like to share a few of the favorites I’ve discovered.

4-Ingredient Instant Pot Chile Verde

From Two Peas & Their Pod

One-Minute Quinoa and Veggies

Instant Pot One-Minute Quinoa and Veggies

Pressure Cooker Chili-Lime Chicken

Instant Pot Korean Beef 

Instant Pot Korean Beef

Instant Pot Spaghetti Squash 

Pressure Cooker Spaghetti Squash

Take the Instant Pot plunge

The fabulous Instant Pot is quick. So quick that even as busy as I am, I still have time to experiment and find recipes I enjoy. I’ve already learned how to tweak them for my family’s needs. What you’ll find when you buy yours is the same thing I found—it takes no time to start delivering quick and delicious meals. Do yourself a favor and purchase the Instant Pot. You’ll thank me for it. Your busy life will thank me for it. And any additional mouths you might be feeding will thank you for it.

Hope you enjoyed our blog – please be sure to follow and like East Coast Life Solutions,

Happy Holidays!

Healthy Cove

On Guard Pumpkin Smoothie

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Forget about Pumpkin Spice Lattes–try this doTERRA On Guard® Pumpkin Smoothie. Fall in love with the flavors of fall with this delicious treat infused with doTERRA On Guard Protective Blend.

On Guard Pumpkin Smoothie

Servings:4

Prep Time:5 minutes

Cook Time:1 minute

Difficulty:Easy

Ingredients:

1 cup almond milk (or milk of choice)
1/2 cup pumpkin puree
1/2 cup vanilla yogurt
2 frozen bananas
1 teaspoon vanilla extract
1 teaspoon pumpkin pie seasoning
2-3 drops doTERRA On Guard Protective Blend
1 cup ice

Instructions:

Combine all ingredients into blender and blend until smooth.

Tips:

For a garnish, add some whipped cream and pumpkin pie seasoning.

 

Health Highlights:
Almond Milk: This type of milk is cholesterol free which can help enable a healthy heart. Almond milk can also aid in maintaining and lowering blood pressure.[1]

Pumpkin: This vegetable is a great source of beta-carotene. Beta-carotene can help decrease the development of particular cancers, such as prostate cancer, and can help reduce risks of getting heart disease and asthma.[2]
Bananas: Potassium is a significant nutrient found in bananas. Consuming a good amount of potassium and lowering intake of sodium are great choices to help reduce risks of cardiovascular disease and heart disease. Bananas are also a great food choice when fighting off viruses because they are easily digested and can get you nutrients without making your stomach upset.[3]