Tag: wellness

Healthy Cove

FITNESS FOR A WHOLE FAMILY

tdslsupport

Create a New Level of Wellness

It’s a fact, children are spending an increasing number of hours indoors and in front of screens, cultivating a sedentary lifestyle. Now it’s more important than ever for each member of your family to be involved in a fitness plan. Teaching your kids healthy habits today will change their lives for the future.

Get Everyone Active

The benefit of regular exercise is undeniable. As adults, our fitness program typically works around our busy schedules. Waking early to run outside before heading to off to work, joining a CrossFit squad, or fitting in a tranquil yoga class during lunch hour. While we often create goals that align with our individual lifestyle, shifting the focus to family activities can inspire better physical health and a greater state of overall wellness—and it can even be fun!

Some benefits from regular physical activity include:

  • Improved blood circulation throughout the body
  • Helping maintain healthy weight
  • Preventing bone loss
  • Boosting energy levels
  • Releasing tension
  • Preventing and helps manage high blood pressure
  • Improving sleep
  • Supporting a healthy self-image
  • Helping to manage stress levels
  • Fighting moderate anxiety and depression
  • Increasing muscle strength

These are just a few reasons to focus on family fitness and instill a healthy attitude for an active lifestyle. Spark an early love of exercise as you inspire your family to make physical activity a normal part of their daily routine.

Healthy Parents, Healthy Kids

Find the right balance for your family by modeling healthy habits yourself. Activity levels will differ from family to family—focus on a sound middle ground. An environment of health and wellness, one that allows children to explore different activities and cultivate their own athletic interests, leads to healthy bodies, minds, and experiences. And, most importantly, builds high self-esteem.

Most kids naturally want to try things they see their parents doing. Stroke their curiosity with a fun workout, stretching, and energetic games. If they see you happy and thriving with daily exercise, they’re more likely to join in and see physical activity as a normal part of life.

Adventure in the Everyday

The habit of movement can encourage adventure. Find and explore new trails, bike paths, or create an outdoor game at the park. Infuse imagination with physical activity and encourage unknown outcomes. This teaches your kids how to take risks safely and gives them the freedom to have rich experiences under supervision. A great way to nurture their spirit of exploration is to plan day trips or vacations to national parks, mapping out memorable hikes together.

Family Fitness Vacation

Encourage Playtime

iPads, Xboxes, cell phones, and computers often give children a false sense of enjoyment. A National Survey of Children’s Health found that young people who spend seven hours or more on screens each day were twice as susceptible to depression or anxiety. Twenty percent of kids between the ages of 14 and 17 fit into this category, as many parents let hours go by without regulating game, video, and other media kids use.

Take steps to limit screen time and, instead, encourage playtime. Advocate walks, bike rides, or set up equipment in the yard. Tournaments and ongoing games give kids a healthy dose of competition and something to look forward to in the days ahead.

A Gift of Grit and Determination

As adults, we accept that responsibility and facing daily challenges is a part of life that often brings great rewards. This is a hard lesson to teach children who are not yet emotionally mature and don’t quite understand the importance of perseverance. Life isn’t always fair. Help your kids realize what they’re good at physically and work with them to develop these strengths. Fitness will show them that grit and determination can transform their talents and help them gain a healthy confidence around achievement.

Sweat Together, Stay Together

Integrating regular family fitness activities is a great way to create memories. Adventure and play will naturally bring you together, teach you how to get along with one another, and help deepen your family relationships. If you spend evenings and weekends training together, learning to swim, traversing mountains, you bet you’ll learn to trust and rely on each other, and make some memorable moments along the way. Quality time creates quality bonds.

Healthy Habits for Life

Beyond living a more well-balanced life, a family fitness routine helps children create healthy habits in all aspects of their lives. Setting goals and following through with smaller day-to-day activities establishes healthy habits for life.

Regular family fitness is just one way to create a healthy, balanced, and fun environment for your loved ones. What other ways do you enhance your family life as a team?

Coast Lifestyle

Is It Safe to Ingest Essential Oils?

tdslsupport

Contributed by Dr. Joshua Yorgason, MD – Otolaryngologist (Ear, Nose and Throat Surgeon)
Member of doTERRA Medical Advisory Board 

Introduction

 

Each type of oil contains a mixture of natural chemical compounds unique to that species of plant and to the environment in which the plant is grown. For thousands of years, humans have ingested plants in the form of food as well as plant parts and extracts as herbal health products and teas from leaves and flowers, which contain essential oils.

One could argue that it should also be safe to ingest essential oils in small quantities, just as we have been doing when ingesting plants containing essential oils. Because they are produced naturally by plants, essential oils are found in naturally balanced mixtures. Then why is there an ongoing concern about the internal use of essential oils? Internal use can not only be very effective, but is also safe.
Local Tissue

Oils first have an effect on local tissues. The local effect may be felt more strongly when applied internally compared to when applied to the skin because the nerves in the mucosa are closer to the surface, often more numerous, and can be more easily stimulated compared to the nerves in the skin. Although the skin is thicker and seems to be less fragile than the mucous membranes, the reality is that similar to the skin the mucosa has many features that are protective, and therefore conducive to the use of essential oils.

Like skin, the mucosa has many layers designed to protect the body against disease and toxic exposures. And similar to skin, the mucosa has an ability to constantly restore itself and to regenerate after harmful exposures, such as trauma from teeth or heat from foods that can cause ulceration.

The mucosa heals an open sore very quickly, so it can resume its protective function. The mucosa also has thousands of mucous glands that secrete mucous to create a protective film over the tissues. The mucous is continually being produced and continually migrating as the cilia beat, limiting any local exposure.
Mucosa Absorption

When essential oils contact the mucosa, they are absorbed to some degree at the initial point of contact, but much of the oil will be continually diluted by the mucous. Rapid absorption and constant dilution allow the oils to have a dramatic yet temporary effect, which explains why any sensation you have in the mouth or throat from essential oils taken internally is temporary. Because the mucosa is designed to be protective, essential oils can be safely used internally.

The premise of all of these discussions is that essential oils could be harmful when taken internally. However, studies suggest just the opposite. Essential oils may actually be protective to the mucosa. Many studies show that essential oils can have a positive effect when there is a problem with the stomach’s mucous membranes.* For example, limonene, found in citrus oils, was shown to help protect the stomach mucosa in a preclinical study.3 This protective effect was shown without affecting normal stomach acid secretion, gastrin enzyme secretion, or antioxidant glutathione production.3 Many other studies have also demonstrated similar effects.1–6*

Avoiding hot oils that may be irritating to the mucous membranes, using small single use amounts, or using less than the maximum daily amounts recommended, are all safe practices that can help us have confidence in using essential oils internally. If we are using the oils for a local effect, such as to soothe the mouth and throat, then the oils can be appropriately diluted. Internal use of essential oils may be the best method to help improve function of the gut and improve digestion, because the oils can get to the area of need.
Conclusion

Taking essential oils internally may be a very effective method to get the oils to be absorbed into the body to promote health and wellness, for an overall soothing effect on the body, and for a calming effect on mood. Using the appropriate amount of oils in Veggie Caps or prepackaged in the appropriate amounts in softgels can be an effective way to take essential oils internally so that they can be maximally absorbed by the gut for a whole body effect.

East Coast Life Solutions has two Wellness Advocation who are ready to serve you any time, if you have questions and need assistance in ordering.

Pop on over to our Upcoming Events pages and have a look at our regularly scheduled 101 Essential Oil Education class in our local area.

Coast Lifestyle

THE 8 PILLARS OF HOLISTIC HEALTH AND WELLNESS

tdslsupport

holistic health and wellness

Health is often understood as the absence of disease or sickness. While this definition is valid, it lacks the comprehensiveness of a broader approach. So start assessing your holistic health and wellness on a wider spectrum. This means wellness depends on more factors than simply avoiding the flu each year.

Holistic health and wellness is sustained by eight pillars: physical, nutritional, emotional, social, spiritual, intellectual, financial, and environmental.

The pillars will give you a sense of how to work toward your optimal wellness, but it’s by no means prescriptive. The path to wellness is not one-size-fits-all. The journey is unique and different for each individual.

Your biology, personality, and environment will determine what wellness means to you. That’s why your approach should be personalized. The common thread for everyone is that wellness requires a holistic approach.

So, let’s learn more about each pillar and how you can strengthen each one.

Physical

Most people immediately think of exercise when they hear “physical wellness.” Regular physical activity is an important part of the equation that can’t be ignored. But it’s not the only aspect deserving of attention.

Your body needs more than movement alone. Physical wellness also includes appropriate sleep, hygiene, and a healthy diet (more on this in the next section). If you’re evaluating your physical health, ask these questions: Are you getting enough quality sleep? And if not, what barriers keep you from achieving regular and restful sleep?

Researchers published an update to The National Sleep Foundation’s recommendations for adult sleep requirements. Their study reaffirmed the idea that adults should get at least seven to nine hours of sleep each night.

For college students, parents, and workaholics, this can be a tough number to meet. But simple strategies can ensure the sleep you get comes easily and goes on uninterrupted.

Tips:

  1. Avoid screens 30 minutes before bedtime.
  2. Incorporate a relaxing wind-down routine each night. This can include dimming lights in your home, turning on calming music, and even light stretching.
  3. Block out unnecessary light and noise. This can be done with blackout curtains and a white-noise machine.

Nutrition

Though nutrition is intimately tied to physical health, it’s so important and must be represented by its own pillar. This is especially true because nutrition must be personalized based on age, sex, activity level, and body chemistry.

A balanced diet requires that you consume nutritional foods that feed your body and mind. The USDA recommends that during meals, adults fill half of their plates with fruits and vegetables. The other half should be dedicated to mostly grains, along with a modest portion of protein and a side of dairy.

Diversifying your plate with appropriate amounts of each food group will help you acquire the necessary macronutrients for day-to-day energy, muscle growth and recovery, and other bodily processes.

Unfortunately, in 2013, the Centers for Disease Control and Prevention (CDC) reported that nationally, 76 percent of adults didn’t meet the recommendations for daily fruit intake. Even more—87 percent—of adults didn’t meet daily vegetable requirements. When meeting the suggested five cups a day becomes difficult to do, supplementation can help restore the necessary nutrients in your body to appropriate levels.

Strengthening this pillar requires careful attention to your diet and appropriate supplementation. Life’s stressors and time commitments can make these tasks difficult. But nutritional improvements will help strengthen the other seven pillars of holistic health and wellness.

Tips:

  1. Consume a variety of colorful fruits and vegetables. Diversifying this portion of your plate will ensure you get the micronutrients your body needs.
  2. Pay attention to portion sizes to help with weight maintenance and adherence to MyPlate guidelines.
  3. Replace refined grains with their whole counterparts to ensure you get enough fiber.

Emotional

Emotional wellness encompasses the ability to navigate your feelings. This means identifying, assessing, and effectively sharing those feelings with others.

Why is this important? The ups and downs of life can take you on an emotional rollercoaster. But the better you understand, process, and manage those feelings, the smoother the ride will be.

Tips:

  1. Create a list of those who support you and how best to contact them. When the going gets tough, it can be hard asking for help. Having this quick reference at hand may make it that much easier to reach out.
  2. Seek out a therapist or counselor. Often a third party’s insight can help you navigate rough waters.
  3. Journaling is an easy way to identify and process your feelings, especially if you’re not comfortable sharing them out loud. It’s always a great way to measure your progress or growth. And reminders of your past obstacles and successes will only be a few pages away.

Social

Social wellness is about connecting with others to form positive relationships. And if those falter, it’s about dealing with any conflicts appropriately.

Social relationships create support systems that can carry you through life’s struggles. Harvard’s Study of Adult Development ran for 80 years, collecting data on hundreds of participants. A recent study on a subset of this population—surviving octogenarians—investigated the connections between marital satisfaction, social lives, and happiness. Researchers found that participants who spent more time with others reported greater levels of happiness.

The impact of surrounding yourself with those that care for you can’t be understated. When the demands of life increase and stress mounts, the ability to turn to someone for support and understanding is powerful. Building and maintaining these networks take time and energy, but the work is worth the effort. And it will continue to serve you throughout your life.

Tips:

  1. Meet new people through social networks like Meetup.com, community events, or volunteer service.
  2. Schedule a recurring time weekly to reach out to out-of-state friends and family. Connect with someone new each week to keep those relationships strong.
  3. Revisit the idea of pen pals and snail mail. Connecting with loved ones through handwritten communication can really strengthen bonds.

Spiritual

The spiritual pillar will look different for everyone because it’s such a personal piece of overall wellness. It will play a stronger role in one person’s life more than another, depending on how each person defines it.

Spirituality is commonly viewed as a sense of purpose, direction, or meaning, without which, values can slip to the wayside, upending life’s balance. Many cultivate their spirituality through meditation, prayer, or other activities that foster a connection to nature or a higher power.

Maintaining your spiritual wellness will look different for everyone. It’s not about a specific religion or belief system. Spiritual health is about personalizing your journey. Some people might practice mindfulness as a way of checking in with their intentions, guiding their actions, and maintaining a values-based approach to life. How you choose to strengthen your spiritual health is up to you.

Tips:

  1. Dedicate a small chunk of time each day to yourself. Make this time a priority, free of distractions, interruptions, and major activities. This time can be used to relax, reflect, meditate, or pray.
  2. Keep a journal. Writing regularly can help clear your mind and keep you accountable to the goals you’ve set.
  3. Choose your top three values in life and write them down. Reflect on them often. Keeping these values in the front of your mind will help guide everyday decisions—big and small. This practice will make it easier to say “yes” to things that matter, and “no” to things that don’t align with your values.

Intellectual

Intellectual wellness is strengthened by continually engaging the mind.  Doing so can help you build new skills and knowledge that inspire and challenge you, and help you grow. You might choose different ways to keep your mind sharp—depending on your mood. For some, that’s brain games and puzzles, or scholastic endeavors. Even simply engaging in intellectually stimulating conversations and debates can strengthen this pillar.

Some experience intellectual boons through self-discovery and personal advancement.  Academic efforts, involvement in community activities, or other avenues of personal growth are just a few you can try.

Tips:

  1. Look for continuing education classes through a local community college or university.
  2. Join a book club or visit your local library and sign up for a card.
  3. Take up journaling or another self-reflective activity.

Financial

To be financially well is to live within your means and plan for the future appropriately. It can be tough to accomplish, but small steps can pay off big-time in the long-run.

Financial wellness might sound the least exciting. But pursuing betterment in this area will surely strengthen the other pillars of holistic health and wellness. After all, financial troubles are one of the top stressors that Americans report. Taking small steps to control spending and save money can really lighten the burden on your everyday life.

Tips:

  1. Make paying off debt a priority.
  2. Create a budget with the help of an online system like Mint or a personal financial planner.
  3. Set aside a fixed amount of money every month for non-essentials, like entertaining, dining out, and recreation.

Environmental

Environmental wellness is concerned with your immediate personal surroundings and the larger community where you live and work. Specifically, environmental wellness is determined by the reciprocal relationship between an individual and their environment. How do you support your environment? And in return, how does your environment support your health, well-being, and safety?

The effects of strengthening your environmental wellness can be felt personally, and by your larger local and global communities. The more you care for and respect your natural and built environments, the better they can support and sustain your daily life.

Tips:

  1. Individual: Keep your workspace clear. A clutter-free workspace inspires creativity and productivity.
  2. Neighborhood: Join local clean-up efforts. This could include: producing less waste, recycling, and picking up litter in your neighborhood.
  3. Larger community: Cut back on car trips. Whether it’s combining errands or replacing motorized transport when possible, each small effort can add up to a large impact.

Build Up Your Pillars of Holistic Health and Wellness

Wellness means different things to each individual. And being well gives each person the ability to reach their personal goals. After all, when your body, mind, and soul are cared for holistically, you’re able to pursue and meet your goals with less resistance.

To determine your personalized approach to wellness, reflect on the eight pillars of holistic health and wellness. Figure out which ones most require your attention. And remember, strengthening each one will provide a great foundation for living your best, healthiest life.

Special Thank You to Jenna Templeton

East Coast Life Solutions is always seeking tribe members, if you are interested in joining our tribe, please reach out to East Coast Life Solutions

 

 

Healthy Cove

Pro Tips for a High Plant-Based Protein Diet

tdslsupport

High Plant Based Protein Diet

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

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

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

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

Legumes

High Plant-Based Protein Diet: Legumes

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

Quinoa

High Plant-Based Protein Diet: Quinoa

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

Nuts and Nut Butter

High Plant-Based Protein Diet: Nut Butter

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

Beans

High Plant-Based Protein Diet: Beans

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

Chia Seeds

High Plant-Based Protein Diet: Chia

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

Unsweetened Cocoa Powder

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

Healthy Cove

Goodbye Diet, Hello USANA RESET

tdslsupport

USANA RESET: Goodbye Diet, Hello USANA Reset

Dr. Karen Wolfe wasn’t always a believer.

Now before you assume we’re talking about Roswell and alien-UFO shenanigans, let me clarify. Karen wasn’t always a believer in the USANA RESET KIT

“When RESET first came out, I didn’t like it,” she says candidly. “I thought for sure that it was a diet in a box, and I’m very anti-diet.” Living in a culture touting lemon cleanses, detox diets, and the next new Hollywood fad diet, the Australian physician, entrepreneur, and author was understandably skeptical.

But then she tried RESET for herself. And it made all the difference.

Why Karen Changed Her Mind

“I’ve come to see RESET as a great gift—one that helps you to jumpstart healthy eating habits that can change your whole lifestyle.”

Karen loves the fact that the 5 Day RESET   is a satisfying and nutritionally balanced program. It’s easy to follow, extremely structured, and very effective. Every day, simply replace three meals with a delicious Nutrimeal™ shake (Dutch Chocolate is her personal fave), take the USANA supplements provided, eat whole-food, low-glycemic snacks, and practice healthy lifestyle habits.

This whole-health approach helps you to get off the craving roller coaster and make a clean break from the effects of unhealthy, high-glycemic foods.

 

USANA RESET: Karen WolfeHit RESET on Life

“If people follow RESET for the five days, they will feel a difference,” Karen says.

For her, completing the RESET program helped to balance her blood sugar levels.† “I didn’t know I had sugar cravings until I did RESET,” she recalls. “It was a wake-up call, and I experienced cravings similar to those on detox programs the first day. But after three days my cravings were gone.”

By day five, Karen was craving healthy foods instead, and she promptly started cooking healthier meals at home. “Ultimately, the goal is to help people change their lifestyle. This isn’t a diet like I first thought it was—it’s the perfect jumpstart to launch you into healthy eating.”

USANA RESET

The Three M’s

Each RESET Kit has three elements, or “Ms” as Karen calls them: macronutrients, micronutrients, and microbiome support.

 Macronutrients

The Nutrimeal shakes provided in each kit make up the macronutrients. Not only are they creamy and ridiculously delicious, but these meal replacements also provide a good ratio of carbohydrates, protein, and beneficial fats to support a healthy weight. Their low-glycemic formulas are designed to digest more slowly to deliver sustained energy while you complete your RESET. You’ll also choose a variety of tasty, low-glycemic snacks to eat throughout the week to support your macronutrition needs.

Micronutrients

Along with the single-serve Nutrimeal packs, each kit includes a five-day supply of USANA’s HealthPak™, which provides micronutrients. “Some people may be nutrient depleted due to the everyday stresses of life and not eating healthy foods regularly. And if you’re nutrient depleted, it’s going to be hard to obtain the ideal levels of important nutrients you need to maintain overall health,” Karen says. This is why she believes supplementing with high-quality micronutrients is so crucial.

“Micronutrients provide health on a cellular level,” she explains. Each HealthPak contains a full daily dose of USANA supplements made with exclusive USANA InCelligence Technology®. “They use cell-signaling technology. This basically tells our own human cells to turn on certain metabolic pathways to maximize our nutrient support.”

Microbiome

Each RESET Kit also comes with a five-day supply of USANA® Probiotic, which provides a full range of benefits to our gut, or microbiome.

“There’s this other aspect to health that people often ignore, which is our microbiome,” says Karen. She compares our microbiome to a tropical rainforest made up of a diversity of plant types. Just as each kind of plant life plays a different role in the ecosystem, each microbe (bacteria) in our gut plays an important role.

“Our microbial cells outnumber our human cells 10 to 1, and many of us have an imbalance in our gut,” Karen says. She explains that whenever we eat certain processed foods, for example, it can disrupt the important microbe balance in our gut, which then can temporarily throw everything out of whack.

That’s where the probiotic comes into play. USANA’s Probiotic helps bring balance to your belly and digestive tract with a blend of good bacteria—Bifidobacterium BB-12® and Lactobacillus rhamnosus LGG®. Both of these strains have been clinically shown to survive the harsh acidic environment of the stomach.*

Healthy Snacks Are Actually a Thing

Nutritious low-glycemic snacks are a fourth element of the RESET Kit. Before beginning RESET, Karen highly recommends getting your snacks prepared. A few days before starting, look at the list of delicious low-glycemic snack options provided in the RESET program guide and choose your favorites. One or two days before, purchase and prepare all of your snacks and fruits and veggies so you have plenty on hand. “I recommend having a salad in the fridge at all times,” Karen says.

Here are some of Karen’s favorite low-glycemic snacks:

  • Yogurt: Buy low-fat or nonfat, no sugar added. “I love plain Greek yogurt. Yogurts with ‘live cultures’ are healthiest. If you are sensitive to dairy, try a soy yogurt.”
  • Nuts: An iUSANA RESET: Snacksdeal combination of unsaturated fat, protein, and carbs. “Nuts are portable and nutritious. Buy raw, unsalted nuts or peanuts in the shell. The average size is a ‘handful,’ which is about 200 calories, depending on the variety.”
  • Hard-boiled egg: “This makes for a perfectly balanced snack.”

Another snack tip? Clean your cupboards. “Go through your pantry and get rid of any crackers and chips. You need to get rid of any temptations,” she says.

Use the Buddy System

Another way to ensure success is to RESET with a buddy. “There may be people who will try to sabotage your efforts,” Karen warns. That sabotage could be your coworkers inviting you to a tasty taco bar for lunch, or it could be your neighbor dropping off a pan of fresh-baked banana bread. But resetting with a buddy makes you accountable and will give you the motivation to stick to your healthy eating goals. “I commissioned my husband to do it with me. Of course, he breezed through the whole thing while it was much harder for me,” Karen laughs.

Listen to Your Body

When it comes to working out during your RESET, Karen suggests walking. “My biggest recommendation is to get 10,000 steps a day,” she says. “There has been a lot of positive research on the benefits of walking, and moving is so good for your health.”

She also recommends listening closely to your body. For instance, if you regularly lift weights or swim laps and find that you are feeling tired, you may need to tone down your activity level, since everyone has different responses when doing RESET.

“Pull back if you need to, or try doing only 30 minutes of very moderate exercise. Whatever you do, be sure to get your steps in. It’s so important.”

Stress Less

Something you’ll want to be careful about during your RESET week is stress. “We can be stress eaters and easily reach for emotional foods like cupcakes and candy,” Karen warns. That’s why she “stresses” (har-har) that it’s important to care for your emotional and mental health while resetting. Really be aware of stress-management techniques that work for you and apply them throughout the week.

This could mean taking a little work break to read a good book, heading to the park for a leisurely walk, or even pampering yourself. “Have a warm bubble bath at night or get a massage,” she says. Karen also suggests getting plenty of sleep, since sleep deprivation can trigger hunger. “Set yourself up for success.”

Put Your Hands in the Air

Getting off the sugar-craving roller coaster doesn’t have to be a difficult feat—RESET makes it an easy stop. And you may find yourself happy that you’ve jumpstarted new healthy eating habits into your lifestyle.

Just ask Karen.

Biography

Dr. Karen Wolfe is an Australian physician, entrepreneur, healthy lifestyle coach, author and international speaker. She was born in Sydney, Australia and graduated from Sydney University with a bachelor of medicine and bachelor of surgery and completed a master’s degree in psychology from National University in California.

Karen worked initially in Australia as a family physician and later spent eight years in the administration of national health care, wellness, and senior programs in her role as the medical director of the Australian Government Health Service.

Karen moved to the United States in 1991 and began her wellness career in corporate wellness. She assisted companies and school districts to reduce health-care costs by customizing wellness programs to improve the health and well-being of employees. She is a graduate of the Institute for Integrative Nutrition and is a long-time faculty member of the National Institute for the Clinical Application of Behavioral Medicine. In 2016, she was awarded the Lifetime Achievement Award by the National Wellness Institute.

She is the author of seven books which include Is Your Lifestyle Killing You? She is an international speaker on stress management, wellness, and nutrition.

*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.

†As long as blood sugar levels are healthy to begin with.

Shop East Coast Life Solutions RESET