Live Well Strategies

Live Well Strategy #24 - Easily Boost and Enjoy Your Water Intake!

2011-05-26T07:54:00.000-07:00

We all know that we need to be drinking at least 64 oz of water everyday – but sometimes it can be hard to get it down (especially when Diet Coke or Juice seems more appealing taste wise!)

So how can you easily boost your water intake every day and ENJOY it?

By making your water taste GREAT…..Cranberry Water! A cooling, slightly sweet/tart and thirst quenching drink, Cranberry Water has high levels of antioxidants and numerous health benefits. Cranberry Water is also very low calorie and low-glycemic as the Cranberry juice you will be using is unsweetened and you'll use Stevia to sweeten your drink.

Cranberries are considered a “functional food”, meaning they provide natural health benefits far beyond basic nutrition. Drink 64 oz of this every day and you will feel GREAT – and best of all, you won’t feel like you are forcing yourself to drink water.

What are Cranberries good for?

Detoxifier – helps keep the liver’s detoxification pathways open
Digestive Aid and helps remove fat deposits remaining in your lymphatic system. MAY even help Cellulite ☺ Reason enough to drink 64 oz per day!
Cholesterol Zapper - Cranberries contain flavonoids and polyphenolic compounds – which help prevent the oxidation of LDL cholesterol – the “BAD” cholesterol.
Natural defense against atherosclerosis and heart disease
Help prevent bladder infections by stopping the bacteria, E. Coli from sticking to the lining of the bladder.
Minimize bad breath by preventing bacteria from gathering on the surface of your teeth

What do you need to make Cranberry Water? (Purchase from Whole Foods, Trader Joe's, Sunflower or other organic food store).

Water Bottle. I like our Live Well Camelbak 24oz Water Bottles as I drink TONS more water using them b/c of the “adult sippy cup” feel to it. No top to unscrew, doesn’t leak if knocked over, dishwater safe, great for the gym, car etc. I have 3 – one in my office, one in my car and one in my kitchen so that I’m always drinking – water that is!
Filtered Water – filter your own, buy spring water or try to use brands that use reverse osmosis and carbon filtration.
Pure, UNSWEETENED Cranberry Juice. (I.e. Mountain Sun from Whole Foods.)
Liquid Stevia (i.e. Sweet Leaf from Whole Foods). Stevia is a natural sweetener made from herbs and contains no calories or carbs and does not spike your blood sugar. Liquid Stevia has no bitter after taste. Also, NuStevia by NuNaturals has a Packet version that is non-bitter as well.

How do you make Cranberry Water? (32 oz)

Fill your Water Bottle with 28 oz of filtered, cold water
Add 8-10 drops of Stevia, depending how sweet or tart you like your drink
Add 4 oz of Unsweetened Cranberry Juice (Only 30 calories)

And voila! You have a GREAT drink that will taste like a treat all day ☺ Drink up to 64 ounces per day (8 oz of unsweetened Cranberry Juice).

Options: Add 4 oz of freshly squeezed lemon or lime juice instead of Cranberry Juice. They too have additional Health Benefits, are low calorie, low-glycemic and taste great!

Be Happy, Be Vibrant...

Live Well,

Carmen

*Cold Day Variation of how to get your daily water intake in an enjoyable way: Buy 5-6 herbal teas and sip 5-6 cups every day. I constantly drink herbal tea to keep warm and keep my water intake up during the cold months. Green tea (Tea of Inquiry from Republic of Tea is my favorite), Coconut White tea, Peppermint, Spearmint, Bengal Spice, Cinnamon and Gingerbread are all some of my favorite natural, non sugar hot teas. Visit your natural food store and go wild in the tea section ☺

** See Live Well Strategy #5 on our blog for more Live Well Healthy Summer drinks!

Live Well Strategy #23 - 5 Great Ways to De-Stress

2011-04-26T20:04:00.000-07:00

Stress is related to 99% of all illnesses. “In addition to the trademark tight shoulders, irritability and clenched jaw, day-in and day-out stress wreaks havoc on our eating habits, wears down our immune systems, leading to colds and disease, and even turns hormones and nerve chemicals topsy-turvy, contributing to weight gain, memory loss and depression” – Food & Mood by Elizabeth Somers.

How does this all happen in your body when you are stressed?

When you are anxious or stressed, the body produces adrenalin (your fight or flight hormone) which stresses the adrenal glands and compromises the liver & brain. Cortisol (the yucky stress & fat storage hormone that encourages the body to accumulate fat, especially around the middle) is also released – which causes a drop in serotonin (the happy chemical) in the brain.

This leads to depression, irritability, heightened insulin levels, & around-the-clock craving for sweets and fatty foods. Chronic stress also unleashes a barrage of free radicals that damage your body & brain cells – killing brain cells by the millions. You literally “stew” in your own soup of hormones.

What can you do to daily De-Stress?

Write down 3 things right now that make YOU feel peaceful – and do them at least 10 minutes per day or whenever you feel stressed. Practice letting adrenalin and cortisol subside – not grow in your body – it will help your health immensely!

Here are 5 of my favorite ways to de-stress:

1. Be a Corpse. Lie down on the floor. The “corpse” pose is one of the BEST ways to de-stress the body and mind. (If you want a laugh and are brave, lie down beneath your cubicle at work – who knows, you might encourage someone else to de-stress.) By lying on the ground – your body can actually “let go” and release physical tension – which allows stress to literally melt out of your body. When the body relaxes, the mind follows.

2. Let Oxygen Help. This is actually my favorite form of meditation - breathing for 10-15 min in the morning. However, you can do for just 1-2 minutes when you're stressed...simply close your eyes and BREATHE – in and out...it's so simple and it so works.

Oxygen helps the whole body de-stress and slows down/halts the production of adrenalin and cortisol – also why exercise works so well. You can’t always go for a jog when stressed, but you can take deep breaths anywhere, anytime :-) Close your eyes and breathe and let your whole body relax. Visualize the adrenaline and cortisol fading away….

3. Connect to Good Energy. Sit outside in nature, touch a tree or a flower, look at something beautiful on your desk at work. Connecting with nature or beauty gives you energy when you most need it. Hugging a pet or someone you love does the same thing.

4. Take a Break. Listen to soothing or happy music or read a book/magazine for 10 minutes. Take a BREAK for your body and mind - transport your body to a peaceful place for 10 min and allow the hormones to subside. Get a cup of tea and just relax for 10 min.

5. Stop and THINK/FEEL. Ask yourself good questions. “Why do I feel stressed”? (Close your eyes and breathe for 1 min before doing this - it helps the whole process). Is it really that bad and what can I do about it right now to make me feel better NOW. What's the worst thing that can happen and is it really that bad? Have I felt this way before and did it work out in the end? How could I feel good about the situation? Can I choose different thoughts?

If it is something you HAVE to do, realize that you have a choice to be relaxed while you do it (and happy), or stressed and contributing to bad health (which is probably worse than whatever you are stressed out about.

Bonus Tip!

Eat & Drink to support balance in the body and brain. Drink lots of water and make sure that you're eating 5 small meals/snacks per day that are low glycemic. Keeping your blood sugar stable throughout the day helps stress immensely. Don't drink coffee - it only heightens agitation and stress levels, as does sugar and high glycemic foods. Choose calming herbal teas, water with lemon/lime etc.

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #22 - What is NORMAL for you?

2011-03-31T13:12:00.000-07:00

Sometimes, due to days filled with simply crossing of items on our “to do list” (i.e. being “busy”, stressed) rather than connecting with our purpose, we can start to feel that it is normal to feel tired, lethargic, un-enthused about life…however this is NOT normal.

“What is normal to you is enthusiasm. What is normal to you is laughing a lot. Many, many times a day. Feeling strong and secure. Feeling so much self-confidence, so sure about whom you are that when you look at others you’re always in a position to uplift them.

What’s normal for you is to have so much energy that at the end of the day you are still looking for things to do. Having such a passion for life that you’re eager to get together with other people to hear about what they’re doing, to see if it’s anything that might want to turn a little of your attention to. To have so much energy at the end of the day, that you’re already eagerly planning tomorrow. Feeling disappointed that the sun goes down and enthusiastic that the sun comes up.

What is normal is a zest for life beyond anything that most of you, over eight years of age, have remembered or felt in a long, long time. That’s what’s normal.”

From The Science of Deliberate Creation – Abraham-Hicks Daily Planning Calendar and Study Group Workbook, pg 765

THIS is what life is about – feeling enthused and full of energy. When ever I start feeling tired, un-enthused and a lack of energy, I do TWO things:

1. Sit down and remind myself of my purpose – and of the things I feel great doing. I ask myself – am I doing something today towards my purpose (what I’m here for) and what makes me feel great doing*. For example – helping people achieve balance in their lives and teaching dance/ZUMBA® are two of the things that make me the happiest AND where I know part of my purpose is. So…what am I doing TODAY towards my purpose and what makes me feel good? Even something TINY each day will make you feel on purpose, balanced and enthused. And, remember, it’s when we’re the happiest that we are most useful to everyone around us.

2. Connect with people that make me feel good – people who I feel uplifted around, who make me laugh, who support my dreams and aspirations and who I feel great around (and hopefully I do the same for them).

*If you don’t know your purpose – ask yourself when do you feel the most alive? What could you do for hours without pay? What activities do you do that when you talk to others about them, you just glow? These questions will help uncover some of the things that you're meant to be doing MORE of in your life.

NOW…Ask yourself:
What can I do TODAY to connect with my purpose and what I LOVE?
What 1 little thing can I do everyday? (Do 1 thing ever day).
Who can I connect with that I feel GOOD around?
Live your life connected to your purpose and feeling good – EVERYDAY. What if it’s your last day? Your best and most meaningful days will be when you are connected to your purpose and connecting with others

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #21 - NEW Vanilla Nutrimeal Recipes!

2011-03-17T08:51:00.000-07:00

Check out Live Well's Favorite Tips and Recipes for Vanilla Nutrimeal Shakes... LOL... you may never go back to Chocolate and Strawberry :-)

A Nutrimeal™ Shake is one of the best ways to start your day as it gives you the proper fiber, good complex carbs, proteins, and good fats that will set your body up for the entire day. Try to eat within 1 hour of rising to jump-start your metabolism. Below are our favorite Vanilla Nutrimeal Shake recipes, the options are endless!

Basic Vanilla Nutrimeal Shake Recipe
Mix all ingredients in a blender until smooth

8-12 ounces of liquid (purified water, skim milk, soy milk, almond milk) Note: Carmen prefers Almond Milk by "Almond Breeze" and uses the unsweetened variety (comes in Vanilla or Chocolate) which is the lowest glycemic version - 40 calories per serving)
3 Scoops of USANA Vanilla Nutrimeal
½ cup fresh or frozen fruit , frozen gives it more of a smoothie texture
5-6 ice cubes, if desired

Tips

On-the-Go Tip: Put 3 scoops of Nutrimeal in your USANA Blender Bottle, add 8-12 oz of cold water, shake like crazy and you’re ready to go!

Experiment with fruits and flavors, there are so many different variations. You can also add ground flax seeds, almonds, organic peanut butter, plain, organic, fat-free yogurt, 1 tsp of instant decaf coffee, a dash of cinnamon, or any other spice you’d like to your shakes.

For added sweetness: Add a couple of drops of Liquid Stevia. Carmen prefers the Liquid "SweetLeaf" brand that you can purchase at Whole Foods or online. It doesn't have a bitter aftertaste and you can purchase different natural flavors - Plain, English Toffee, Vanilla Creme, Lemon Drop etc.

If you’d like to add more fiber, add a 1/2 scoop or of USANA’s Fibergy. The current recommendation for good health is to eat a minimum of 25-30 grams of fiber each day, and up to 50 if you are trying to lose weight.

Summer Shakes: For a smoothie/ice-creamy type feel – reduce water, add 2 cups of ice and mix on high in your blender.

Winter Shakes: Add hot water to your Vanilla Nutrimeal with cinnamon and/or organic, instant coffee.

Live Well Favorite Vanilla Nutrimeal Shake and Smoothie Recipes

Chocolate Peanut Butter
Place all ingredients in a blender and mix until smooth.

3 scoops of French Vanilla Nutrimeal
12 oz cold water
1 Tbsp Ghirardelli powdered Chocolate Mocha
1 Tbsp natural peanut butter

Orange Cream
Place all ingredients in a blender and mix until smooth.

3 scoops of French Vanilla Nutrimeal
12 oz cold water
Natural orange extract (a few drops or more, to taste)

Piña Colada
Place all ingredients in a blender and mix until smooth.

3 scoops of French Vanilla Nutrimeal
12 oz cold water
Natural coconut extract (a few drops or more, to taste)
Optional: Blend in fresh pineapple or fresh/frozen blueberries

Apple Cinnamon
Place all ingredients in a blender and mix until smooth.

3 scoops of French Vanilla Nutrimeal
12 oz cold water
1/2 chopped apple
Cinnamon to taste

USANA Latté
Makes a delicious hot drink, just like a latte or mocha! Blend in a blender until foamy, approx 10-15 seconds

3 scoops of Vanilla Nutrimeal
½ tsp of decaffeinated, organic instant coffee
10-12 oz of filtered/purified hot water

Carrot Cake Smoothie
Place all ingredients in a blender and mix until smooth.

3 scoops Vanilla Nutrimeal
1 C water, soy milk, or almond milk
1 grated Carrot
Dash of Cinnamon; Nutmeg to Taste

Vanilla Berry-licious
Place all ingredients in a blender and mix until smooth.

3 scoops Vanilla Nutrimeal
½ - 1 C frozen mixed berries
1 C water, soy milk, or almond milk
½ C ice

Peach Vanilla Shake
Place all ingredients in a blender and mix until smooth.

3 scoops Vanilla Nutrimeal
1 scoop USANA Fibergy™
1 peach (skin included)
1 C pineapple juice (add more juice or water to make 12 oz.)
½ C ice

Banana Smoothie
Place all ingredients in a blender and mix until smooth.

3 scoops Vanilla Nutrimeal
1-2 scoops USANA Fibergy
8 oz orange juice or water
4 oz water
1 med banana
½ C ice

Cranberry or Pomegranate Shake
Place all ingredients in a blender and mix until smooth.

3 scoops Vanilla Nutrimeal
1 C unsweetened cranberry or pomegranate juice
1 banana
Fresh berries if you like
Couple of drops of Vanilla Stevia (or plain stevia)
½ C ice

*Thank you to Phil & Penny Kirk (recent Mt Everest basecamp climbers with Penny's mom - the oldest woman to climb to basecamp!), many of our Live Well Coaches AND Preferred Customers who contributed several of the recipes above!

Be Happy... Be Vibrant....

Live Well,

Carmen

Live Well Strategy #20 - Don't Assume Anything

2011-02-24T08:08:00.000-08:00

(I'm resending/posting this with the correct YouTube link :-))

A couple of years ago I did a NIA* Blue Belt Training in Portland, Oregon – which was an incredibly moving (no pun intended :-) and “applicable to everything in life” experience.

The week long training opened up with 4 Allies for physical, emotional, mental and spiritual growth – and one of the most interesting ones was “Don’t Assume Anything.”

This statement invites us to be silent in our mind and eliminate any stories we create in our heads about people, situations or conversations. To be like a fascinated child, curious about a person, or what is being said, without making assumptions or "making up" who you think the person is, or what is being said. We were asked to “practice” this and the other 3 Allies throughout the training.

Not easy. I was AMAZED at how many stories I could create in my head about people, situations and conversations and conversely, when I waited, listened, and observed – I would come to a much different, and usually more loving and constructive, conclusion.

What I learned: When in doubt, or when you have a STRONG reaction to anything, observe and listen longer than you would normally, ask questions and gather information rather than telling yourself stories. Keep inner dialogue to a minimum.

The results: It improved my relationship with everything – people around me, myself and even to learning. I stopped finishing people’s sentences (by listening and not assuming anything, I would actually realize that is NOT what they meant). I had more compassion for people as I learned about them before "neatly putting them in a box”. I was more compassionate with myself as I listened and waited to see what my initial reactions (physical or emotional) to situations were all about.

Now this can be heavy stuff, and I am SUCH a huge proponent of learning with fun, emotion and laughter. So, watch this wonderfully moving YouTube video. Notice if you have any “assumptions” come up when you first start watching it. Then empty your mind by telling yourself “Don’t Assume Anything.” That’s when the magic happens :-)

Action Step: “Don’t Assume Anything” this week with people, conversations or situations. Listen, watch, wait…notice what different conclusions you can come to simply by not making up stories in your head before learning more.

*NIA is an absolutely beautiful mind-body-spirit movement practice that combines the dance, martial and healing arts. Similar to martial arts, NIA has belt levels and the Blue Belt is the 3rd level. The Blue Belt focuses on Relationships, Intimacy and Communication and how it relates to teaching, dance, music, ourselves and others. I have been teaching NIA since 2001 and weave it into my Zumba classes as well as it is an incredibly transformational movement practice – and so great for your body and soul! For more information and classes in your area: www.nianow.com

Be Happy... Be Vibrant....

Live Well,

Carmen

Live Well Strategy #19 - Craving Balance?

2011-02-03T13:32:00.000-08:00

What helps create balance in your life? A sense of grounding and center for you personally?

When we do certain actions, eat certain foods, take time for ourselves, give to others, experience life in the present moment (rather than worrying about the past or the future), or do something that we love…we can center and ground ourselves on even the busiest day.

Over the past month I have started noticing what helps me feel more centered (or less :-)), and on the days that I feel scattered, I purposely do at least one thing that helps “pull me into my center.” Using your own inner wisdom (the answers are always in you :-)), let’s look at what grounds you. I’ll give you some examples to help your ideas start flowing…

What do you love doing with friends or family that centers you? An example might be preparing a meal and sitting down and eating together. I have found that preparing food with friends/family with my HANDS is very grounding for me. Which is the perfect segue for the next question…

What foods ground you? For me, I always eat a large green salad (kale, spinach, romaine) everyday as I have found that “green” foods balance my brain and my mood. And who knew that spinach and or romaine lettuce taste great in USANA Nutrimeal shakes?! Look out for Live Well “Green Food” recipes coming soon :-)

What places ground you? Personally, as soon I enter a bookstore, like The Tattered Cover, I feel centered, grounded and “at home.” Palm trees and beaches also ground me immediately.

What personal “rituals” center you? Lighting candles at night, playing a personally designed “iTunes playlist,” meditating or just sitting in silence a couple of times a day (am and pm) can all be extremely centering.

What can you let go of that definitely DOESN't ground you? Saying yes to everything (just say no :-), being constantly busy, stressing, procrastinating (saps energy) etc. I personally had to practice saying no to taking on more things in my life...but wow did it pay off :)
What TWO other things ground you personally? Often, what grounds us personally are the simplest things that are unique to us (laying on the floor grounds me immediately).

Discover the many things that center you and incorporate at least one thing into your daily life. Know yourself and take charge of your life. Every day is your own, create life… make each day a yummy, precious day :-)

Be Happy... Be Vibrant....

Live Well,

Carmen

Live Well Strategy #18 - The Massive Benefits of USANA's Proflavonal C 100

2011-01-07T14:32:00.000-08:00

Did you know the many benefits of USANA's Proflavanol^® C 100? This powerful combination of Grapeseed Extract and Poly C (USANA’s highly absorbable form of Vitamin C) is one of the strongest antioxidants on the market; it flushes your system of toxins, counteracts free radicals, builds your immune system and is an anti-inflammatory (great for allergies, asthma, etc.) With winter in full swing, be sure to have extra Proflavanol C 100 on hand.

Proflavanol C 100 employs USANA’s innovative Nutritional Hybrid Technology. This state-of-the-art approach to formula design and manufacture features bilayer tableting: the separation of various formula ingredients into two distinct tablet layers. This form allows the grape-seed bioflavonoids and vitamin C work together to provide advanced antioxidant protection.

Here are some of my favorite ways to benefit from Proflavanol C 100 – it really boosts your immune system quickly and continues to boost it over time. For me, it's as “essential” as the “USANA Essentials” and/or MyHealthPak and BiOmega.

Take at least two Proflavanol C 100 per day. I personally take four per day – two in the am AND pm. I take six when I travel or am super busy (extra stress on the immune system.) You can now get Proflavonal C 200 (equal to 2 Proflavonal C 100) in the customizable MyHealthPaks!
ALWAYS have an extra bottle on hand for emergencies – if you feel a cold coming on, a scratchy throat, low energy, etc. Give to significant others too if they need it :-)
When you are stressed, over-worked, tired, have been around sick people or feel like you’re about to come down with something – take 6 Proflavanol C 100's per day for 2-3 days – this will boost your immune system very quickly.
If you have had an overly rich meal or have drank more alcohol than usual - which of course no Live Well client ever does ;-) – take 2-3 extra Proflavanol C 100’s at night before you go to bed with LOTS of water – this will help to detox your body more quickly. You won’t have a hangover because it is an anti-inflammatory; take them with a big glass of water.
If you work out quite a bit - Proflavanol C 100 is also really good for your immune system, recovery. etc. - you should be taking at least four per day.
When you travel, fly, or are in different surroundings with a different routine – take six Proflavanol C 100 each day – again, this will help your body adjust and cope with extra stress.
If you have Chronic Fatigue, Fibromyalgia, or Epstein Barr, this is the product that will really, really help your immune system (in addition to the Essentials or Health Pak 100). See Dr. Strand’s recommendations at http://www.raystrand.com/
In short – take at least TWO Proflavanol C 100 per day normally, FOUR if you are an active person or feel you need more energy. SIX during the day if you are under the weather, stressed, over-worked, tired, “coming down with something”, traveling and TWO-THREE extra at night if you have “overindulged” :-) As Dr. Ladd McNamara says, you can’t “overdose” on Proflavanol C 100 (within reason – I’m sure you wouldn’t want to take 2 bottles at one time), so you don’t have to get too caught up in remembering exact numbers :-)

*Visit your USANA shopping cart or contact your USANA Representative today to purchase these or other USANA products.

Be Happy... Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #17 - Looking Back to Move Forward

2010-12-22T09:00:00.000-08:00

I've learned over the years that while it can be easy to set goals for the future (2011), it's just as important to commemorate and celebrate all we did in the past (2010). I first heard of this idea from Cheryl Richardson, author of "Stand Up for Your Life," five years ago and have been doing it ever since. Look back first, commemorate & celebrate yourself...and then set your goals for 2011.

What does this do?

It helps us remember the years as they fly by... and they're going faster and faster, don't you think? I remember last year when I did my "2009 Highlights" and then looked back at my 06, 07 and 08 highlights, I said to myself, "I did that? Wow, I totally forgot about that!"
It pats YOU on the back and helps you realize how much you DID do, even if there are still many things you want to accomplish in 2011. It puts you in a "grateful" state of mind, rather than a "guilt-full" state of mind for anything that you didn't accomplish. And which is a better state of mind to set goals/enter 2011 in? We have LOTS of time to accomplish all we what we want to do and it's so important to recognize ALL that you did do last year. When you look at what you DID do and then set your goals from that mental state, you'll feel empowered, excited and positive.
It helps you "close" 2010 and embark with renewed energy for 2011. Energetically this is very powerful....

So what is the best way to do this?

Use the simple categories below to jot down the highlights of last year. Feel free to add or eliminate any categories applicable to the life you want to create - these are just the ones I use. Cut and paste them into a word document. You can do this NOW very briefly to get you going - don't think, just write down 1-2 things in each category that come to mind - go back and fill in more later.
Have fun with it - do it yourself or with family, a significant other, partner, etc. This is a great thing to teach children* as well - to remember, celebrate...and then set goals.
Celebrate ALL that you did and then set your goals in using the same/and or additional categories. SAVE both documents for future reference.
Enjoy! I love doing this every year...one of my favorite things to do between Christmas and New Year’s!

2010 Highlights (then I do the same for my 2011 Goals)

Purpose
Business/Work
Fitness
Health
Nutrition
Zumba Classes
Personal Development
Spirituality
Finances
Home/Location
Friends
Family
Charity/Giving Back
Travel
Fun stuff
Cultural
Material
New Restaurants
New Books
Accomplishments & Achievements
Things I've learned

*One the most significant events in my childhood was hearing a 50 year old man speak about setting 100 goals, and that by 50 years old, he had achieved 80% of those goals he had written down as a young man. I have been writing down goals ever since then and it has helped create my whole life. Goal setting is so important and should be taught in schools. It's not, so it is something we need to teach the upcoming generation.

P.S. For those of you who have been doing this with me for the past few years... here is something I received last year from a Cheryl Richardson email, which can add another element to the exercise. For new Live Well Members and Clients - just do the 1st exercise and then add on if you like :-)

Excerpts from "Bon Voyage 200_!" by Cheryl Richardson

If you had to pick a theme of growth for 200_, what would it be? What did you most need to learn? What changes have you made that let you know you got the lesson?
What one thing are you still beating yourself up about? Are you ready to do what it takes to put an end to this hurtful behavior? Okay, then. What do you need to do right now to get started?
What did you accomplish last year that made you feel good about yourself and how did you celebrate? If you didn't celebrate, what will you do this week?
How was 200_ perfect for you? What happened, good or bad, that forced you to wake up and see your life with clarity and truth?
Finally, as you think back over the last year, take some time to think about the people who influenced your growth - the ones who hurt you and the ones who supported you - and, in your own private way, thank them for their contribution to your life. Get ready for a "Mighty Fine 2011!"

Take Action Challenge:

Between Christmas and New Year's, or over the next week, while things are still fairly quiet and calm, take some time to answer the above questions in a notebook or journal. Use this ritual as an opportunity to say goodbye to the past and hello to a bright new year.

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #16 - Tips for Surviving Holiday Parties

2010-12-07T07:30:00.000-08:00

Have A Plan: Know that you need a plan to stay healthy during the holidays, but also intend that it’s going to be easier and fun to be healthy during the holidays! And that you’re going to start Jan 1 feeling GREAT!
Keep Consistent: When we are busy/stressed, the small things we do (or don’t do) are even MORE important. Continue taking your USANA Essentials or MyHealthPak, BiOmega/OptOmega (Essential Fatty Acids), one USANA Nutrimeal shake plus one USANA Nutrition bar every day, and do 30 minutes of your favorite exercise at least 5 days per week - EVEN during the holidays. You need the vitamins, anti-oxidants and good nutrition even more during this season. Use your healthy habits as connection time with your family – make your mom a shake, go for a walk with your sister, etc.
Nix the All or Nothing Mentality: If we overindulge, a common response is to keep going because we’ve already “ruined it”. Remember that just because you ate that piece of cake, it doesn’t mean that you need to eat the entire dessert table :-) Also, one meal doesn’t make us gain weight, it’s what we do afterward that makes all the difference.
Fill the Void: Offer to bring healthy appetizers to parties and family get-togethers. There are so many yummy low-glycemic recipes out there, wow everyone with your creativity! Also, think of all the things you CAN eat instead of focusing on all the things you’ve decided not to eat. The foods that are harvested in the fall are packed full of vitamins and anti-oxidants (i.e. pumpkin, squash, apples, sweet potatoes). We get to choose how to prepare them!
Magic Tricks: Our favorite Live Well “tricks” are 1) eat a USANA bar/shake before going out to avoid last minute party cravings, 2) fill your plate with fruit & veggies at cocktail parties so people aren’t asking why you aren’t eating cake and cookies, even better, offer to bring a fruit or veggie tray, and 3) have sparkling water with a lime in a highball glass or wine glass to avoid any unwanted pressure to drink and to give you something to sip on.
It’s YOUR Life: Don’t let others try to talk you into being unhealthy and incongruent with your health goals. Often times, you will be an inspiration that they can do it too!
Drink MORE Water: Water makes up 60-70% of your body and EVERY system in your body depends on it. Drink 8-12 glasses (8oz each) minimum each day and add one more glass for each caffeinated and alcoholic beverage you have. Water will help you feel full, have more energy and better able to handle everything.
Lifestyle Choices: Choose how much sleep and exercise you need every day and make them nonnegotiable. Holidays can also be stressful for a number or reasons and the #1 de-stresser can be learning to say “No.” You don’t have to go to every party :-) Also add on a stress-reduction method that works best for you, massage, Yoga, talking to a friend, movies, etc.
What if you DO overindulge? We all do sometimes :-) Drink tons of water before going to bed and take extra USANA Proflavanol C100 that night to reduce inflammation, build the immune system and detox the body. In the morning, drink a large glass of water, have a Nutrimeal shake with your Essentials/MyHealthPak and BiOmega/OptOmega to stabilize your blood sugar. Go for a workout or even a walk in the morning – the movement and endorphins will help you feel better and back on track. Most importantly, drink lots of water throughout the day, eat normally and don’t try to compensate by eating fewer calories, otherwise your metabolism will adjust and slow down.
Create Connection: Enjoy the Holiday Season for what it is about, family, friends, and connections - not just eating. It’s amazing when you take the focus off of food how many other things you will notice about the holidays!

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #15 - Yummy Holiday Season Treats!

2010-11-23T14:10:00.000-08:00

As Thanksgiving and Christmas approach, scrumptious holiday deserts and drinks accost us everywhere - Starbucks, grocery stores and even Whole Foods.

I'm a big believer in "filling the void," or in other words, finding something healthy and yummy to take the place of a "not-so-healthy" drink or desert. I've never been a big fan of deprivation and find that the more we deny ourselves something, the more we want it - and then eat 5 servings :-)

Here are 3 absolutely delicious smoothies that you can make with your USANA Nutrimeals - not only during the holiday season, but all year around. They won't spike your blood sugar, taste amazing, are completely healthy and balanced, and will help keep your cravings and nutrition plan in check during the holidays. They come from a book that utilizes the USANA Nutrimeals called, "Slender with a Blender - Shake Your Way to Health". The Book was also featured on TV, showing how to make the 3 smoothies listed below, click here to the view video.

Mix all ingredients for each recipe in a blender or blender bottle. You can also warm your water and skip the ice if you want a "hot" treat, enjoy!

"You Won't Even Miss the Pumpkin Pie"

3 scoops USANA Vanilla Nutrimeal*
8-10 oz. water
1-2 tbsp pumpkin butter (or ¼ cup pumpkin puree)
½ -1 tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
¼ tsp allspice
½ cup ice

"Cozy Gingerbread Latte"

3 scoops USANA Vanilla Nutrimeal*
10 oz water
1 tsp molasses
1 tsp cinnamon
½ tsp ground cloves
1 tsp grated fresh ginger (or 1 tsp ground dried ginger)
¼ tsp nutmeg
½ tsp vanilla extract
1 cup ice

"New Year's Eve Eggnog Celebration"

3 scoops USANA Vanilla Nutrimeal*
10 ounces water
6-8 shakes Angostura bitters
½ tsp brandy extract or 1 tbsp dry sherry
½ tsp vanilla extract
½ tsp nutmeg
1 cup ice

*Visit your USANA shopping cart or contact your USANA Representative today to purchase USANA Nutrimeals.

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #14 - The Power of Dance, Joy and What Moves YOU!

2010-11-10T08:18:00.000-08:00

“We should consider every day lost on which we have not danced at least once.” –Friedrich Nietzsche

This commercial was shot at the Liverpool Street Subway Station in London on Jan 15, 2009. Only the dancers knew what was happening; the general public didn't have a clue what was about to unfold. This YouTube video had over 2 million hits in 15 days!

http://www.youtube.com/watch?v=VQ3d3KigPQM

When you watch this video, notice what moves you or makes you smile. Is it the men in suits busting out in dance? The joy on the faces of both the dancers and the general public? The group of people having fun and doing something spontaneous? Is it the sense of connection among seemingly random people? (We’re all connected :-)).

I have personally found that what moves, touches, or inspires us is usually what we need to create MORE of in our life. Articulate what you loved about this video in one sentence. Then ask yourself, how can you do one thing TODAY to create that in your life. How could you do it tomorrow? How could you do it the next day? Connecting to what moves us on a daily basis helps bring meaning, purpose and fulfillment into each day.

For me, dance is one the things that moves me the most and is the reason why I don’t let one day go by with out dancing at least once (even if it’s in my living room :-)) What is it for you? What puts a smile on your face? This is your life NOW... not next year, not tomorrow. When you do something that moves, touches, or inspires you at least once a day you'll not only change your vibration in the present moment, but you'll also naturally start attracting more of what you love into your life.

Be Happy....Be Vibrant...

Live Well,
Carmen :-)

Live Well Strategy #13 - You Are NOT Your Weight!

2010-10-28T10:49:00.000-07:00

“Living Well” is all about getting into your best shape, having stable energy levels, and feeling GREAT. However, getting there is a journey (even arriving there can still be a journey!) And one thing that can derail you, is stepping on the scale too frequently.

I send the following “The Scale – Friend or Foe” article by Dr. Strand out to all my clients at least once a year because it is SO important, especially for women. By focusing on wellness and everyday healthy choices – the weight will come off. It has taken us YEARS to get our body/health to where it is today, so allow time for the Live Well Healthy for Life Program*, be gentle with yourself, and never let the scale, or your hair :-), determine your happiness on any given day.

Be Happy...Be Vibrant,

Live Well,
Carmen

------------------------

"The Scale – Friend or Foe?"
By Dr. Ray Strand – Live Well International’s Medical Partner

I know all about scales. I have a beautiful one sitting in my medical office and I guarantee most women would rather have their blood drawn than to step onto it! Even though we hate them so much, we've come to accept them as a necessary evil. The scale will determine whether we're a success or failure. The scale will hold us accountable. The scale tells all.

Almost every weight loss program centers its reason for being on the results you are going to get when you step onto that scale. The power of their program is based on losing weight. After all, these are "weight loss" programs and you are paying dearly for exactly that. Most people will do anything and apparently pay just about any price to lose weight. For the $30 billion spent each year, the proof and effectiveness of these programs has to be evident when you step onto the scale-right? Wrong. The greatest foe for anyone who is trying to get thinner is the very thing that so logically seems to be the barometer of success-the scale. Why?

Your body weight is made up of many different factors that are reflected when you step onto that scale. Water content, muscle content, fat content, and even what you happen to have eaten the night before makes up what is known as "weight." In fact, several fad diets play on the notion that total body weight is paramount and that decreasing weight on a scale is the ultimate goal.

Can you recall a time when you were on a diet and you stepped on a scale only to shout with jubilation at the fact that you had lost two, three, or maybe even four pounds that week? If not, I'm sure it has happened to someone you know. Everyone clapped and cheered. You were elated. The weight loss program was working and finally you have found the answer. Your attitude and desire took a major leap forward during the next week and maybe even the next month. You stayed with the diet faithfully.

You may have even had the experience where you step on the scale week after week and were amazed at the amount of weight lost. You were on your way and maybe you had lost 12 to 15 pounds already and only had 25 more to go.

But then it happened. You stepped onto the scale after being absolutely perfect that week and you actually gained weight! Shock and fear overwhelmed you. Of course, you gave that little wry smile to everyone in your group as the instructor encouraged you to do a better job sticking with your diet the next week. However, as you went back to your chair the only thought on your mind is that you couldn't have done a better job if your life depended on it. You played by the book, measuring, running, and eating weird tasteless combinations during the entire past week.

There is a very powerful principle that has never quite been understood by the weight loss industry: when you use the scale as a tool to motivate your clientele, it only works as long as people are losing the amount of weight they believe they should be losing. If they either do not lose as much weight as they feel they should, or horror....actually GAIN weight, this trusted tool of the weight loss program backfires and soon becomes the greatest hindrance against success. Dieters feel betrayed and their trusted friend, the scale; becomes the foe. Then they simply give up and go back to their old eating habits. It cannot be trusted.

So how is the scale used in the Healthy for Life Program?* Primarily, I have discouraged anyone stepping on the scale during the program. However, I find it necessary for people to weigh themselves at the beginning and the end of the program in order to determine their Body Mass Index (BMI). This is a very important measurement in the eyes of the medical community and is the tool used to determine many of our health care decisions. You will again be asked to take some basic measurements at the end of this program and one of these will be your weight. However, you must realize a few things before you step on to a scale. You have been involved in developing healthy lifestyles that simply have a side effect of weight loss-if you need to lose weight. However, those patients who have insulin resistance will find themselves in different stages or severity of this health problem.

Many patients who have not developed full-blown metabolic syndrome will usually totally reverse this problem within the first 12 weeks of this program. However, many of my patients have had insulin resistance for years and may just beginning to improve their disease after 12 weeks into this program, especially those who are already diabetic. These patients may have not lost much weight at all; however, may just now be starting to release fat. This is why the maintenance program is so critical for everyone. The beauty of this program is the fact that you have been trying to develop healthy lifestyles that will last a lifetime. The first 12 weeks are merely the time it takes most people to truly understand the health concepts surrounding the Healthy and Lean for Life Program. The Maintenance Program (2 years) is essential in allowing you to firmly establish these lifestyles.

Many of you are thrilled with the fact that your clothing is looser or that you have gone down a dress size or two. Men may be excited by the fact that they need to cinch up their belt a notch or two. However, most of us have an ideal weight in the back of our mind that we should weigh before we have truly arrived. It may have taken us 10 to 15 years to put all of our excess weight on but we want to be at our ideal weight after 2 to 3 months of being on any program.

I would encourage you to think differently about your weight or the scale. I would like everyone on the Healthy for Life Program* to not be possessed by your weight or the scale. Don't have an actual weight that you are trying to achieve. Instead, have a goal to be developing healthy lifestyles and feeling more energetic, more fit, and free to enjoy healthy, delicious food. Be encouraged if you are able to physically do things like taking a major hike or brisk walk. Enjoy the thrill of not being addicted to carbohydrates.

Have you ever had the experience of looking at an old picture album and commenting to yourself how thin and fit you use to look? Then you recall the fact that back then you really thought you were actually overweight. Isn't in funny how our mind works. You would probably give anything to look and feel that good again. Well, it is happening on the Healthy for Life Program*. However, it is not going to happen overnight. Since it took you several years to get in the shape you are in, it is going to take a year or two to get back to the old you. Simply begin to project how you will feel and look in a year on this program. It is exciting and worth the trip. Your body will love you for it.

*Contact your local Live Well Coach for more information on the Live Well Healthy for Life Program, 5 Day RESET, Healthy Weight loss and/or Healthy Maintenance.

Live Well Strategy #12 - Getting Your ZZZZZ's

2010-10-13T08:00:00.000-07:00

Not getting enough zzz’s last night means your energy levels could be low, but your appetite won’t be…. ironic huh?

Chronic sleeplessness (running on 6 hours of sleep or less) can lead to weight gain, low energy and health risks. "When you don’t get a solid 7-8 hours of sleep, the two hormones that regulate food intake, leptin and gherlin, are knocked out of whack, which kicks your appetite into over drive," says Dawn Jackson Blatner, R.D., FITNESS advisory board member and spokesperson for the American Dietetic Association.

I can relate – when I get less than 7-8 hours of sleep per night, I’m tired, cranky and HUNGRY! Here’s why: When we’re tired, our body knows that FOOD gives us the energy we’re depleted of. So, it tries to “help us” by “adjusting” the following two hormones – leptin and gherlin. It lowers the leptin (our satiety hormone) and raises gherlin, our hunger hormone – think of a hungry GREMLIN in your body :-( It does every thing perfectly – which makes us want to EAT. If we had of only gotten enough sleep, our body wouldn’t have tried to help us, and so effectively!

In addition, sleep is crucial to our health. During the night, the body regenerates and renews all the bodily systems and organs, clears toxins, regulates hormones and the mind consolidates memory. When you get too little sleep consistently, you put your entire body and health at risk, feel exhausted, over-eat, under-exercise (who feels like exercising when you’re dead tired), cope less well with stress, can’t think clearly and are less patient with friends/family - I know from personal experience :-)

So how can you we get enough and solid sleep in our busy lives?

Determine what is the ideal amount of sleep for you – what makes you feel the best - usually between 7-9 hours per night. For me, I know about 8 hours is great – so I sleep between 10 pm - 6 am or 11 pm – 7am.

Put it in your calendar (just like exercise) and DECIDE (that’s all it takes) that you’re going to go to sleep at that time. Let your family know that you’re introducing a new health habit and would love their support.

Start winding down 1 hour before your bedtime. If I decide to go bed at 10 pm, I know that I want to be “winding” down at 9 pm the latest. Brushing my teeth, washing my face, getting my gym clothes/water organized for the next day (10 min total) and especially the following: reading or journaling or doing something that is pleasurable before I go to bed – “me” time. If I don’t do this, I feel like I’m always working and I don’t have energy when I wake up…b/c my body wanted me to take some “me” time before starting work the next day. Create your own “ritual” at night that you look forward to….what ever it is for you… aromatherapy/music, reading, watching a light comedy on TV, talking to your significant other, etc.

Don’t work in bed or watch action/adrenalin producing TV shows. Images that shift quickly stimulate the brain AND you’ll dream about whatever you watch right before you go to sleep – so put good things into your mind right before you go to sleep.

Make sure your room is dark enough for good sleep (darkness helps the pineal gland to produce melatonin which increases drowsiness) and cool enough (the ideal temperature for sleeping is about 64 degrees, according to the Better Sleep Council).

If you have trouble falling asleep – try USANA's Pure Rest Melatonin - a natural, non addictive sleep aide. I love it - it tastes like orange Vitamin C :-) If you have Restless Leg Syndrome or exercise a lot – take your USANA Chelated Minerals and USANA Active Calcium right before you go to bed. The magnesium in both help relax muscles and promote sleep.

Additional Ideas: When I lived in downtown Denver on train tracks, I used a Wave Sound Machine and a humidifier (it’s very dry in Denver). Living in California, I no longer need the former, but I still keep water by my bed if I wake up thirsty and for the nights that I may still be “wound” up, I lay on my back and relax my body from my toes to my head. Thinking of your favorite memories is another way to fall asleep... Our brain can only think ONE thought at a time – so if you are thinking stressful thoughts, your body will tense up. If you “remember” pleasant memories and situations, your muscles will relax – and voila – sleep!

Live Well Challenge: DECIDE to get 7-9 hours of sleep for the next 7 days. See how it makes you feel. Does it change your energy, appetite, fitness, mental outlook, mood, skin, stress levels, competency, and coordination, etc. Note any changes and commit to doing what makes YOU feel the best. This is YOUR life. Decide to take charge…no one else is going to do it for you :-)

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #11 - Perfectionism vs. Enjoyment

2010-09-22T10:13:00.000-07:00

As adults, it’s very hard for us to not be “perfect” at what we do. That’s often why we don’t try new things, stay in our comfort zones, don’t play “full out”, or even just enjoy the process while we’re learning. What if we look silly, what if we got hurt, what if we don’t look good?

I was a classical pianist when I was a teenager. I played every day for 2 hours and performed/competed in music competitions and was fairly good. However, after high school I stopped practicing regularly and went from being a good pianist…to definitely "a not so good pianist." If I sat down to play a song, I would make a lot of mistakes. So I stopped entirely. Even though I have a gorgeous baby grand in my living room, I didn’t enjoy not playing well. And heaven forbid anyone asked me to play for them – not a chance. Then I would look really incompetent.

However, recently, I started wanting to play again. I sat down, and made a zillion mistakes with a song I used to know by heart. Some friends asked me to play for them – no way. Then I heard my own voice one day talking to my Caliente Zumba students…"Don’t worry about getting the routine correctly, just have fun, as long as you’re moving – it’s all good! When you start to “let go” and stop worrying about what you look like, that’s when it comes. Come to 3 classes and be willing to feel awkward initially – after 3 classes, muscle memory will kick in and your body will start to move naturally in it’s own rhythm…you’ll start to feel your own groove.”

What if I did that with piano? What if I sat down and played to enjoy, not to hit notes perfectly? What if I got into the emotion of the song and forgot about playing the wrong chords? And most importantly, what if, when someone asked me to play, I did it for my own enjoyment, rather than “performing” for them?

Wow – what a change. I now sit down and am present in playing. I enjoy the emotion of the music, the sensation of the keys under my fingers, the sound of the melody and the rhythm of the left hand. And after 3 times of doing this…I even started making less mistakes. Oh, the power of listening to our own advice to others… :-)

So, how does this apply to everything to everything we do?

What did you enjoy as a teenager that you could start doing again? I recently was talking to one of our Live Well Coaches in Denver and she has started singing again – she used to love that as a teenager. For me, playing the piano again has brought a lot of joy and ironically, with my new approach, is also a great stress reliever :-)
What areas of your life are you "less than perfect at" right now, that you could stick with, through the learning process? A new fitness class, presenting a seminar, falling off the health wagon... they all apply. Dive in, get back on the wagon and be willing to go through the learning curve. The ONLY way we get better is through doing. It’s perfectly normal to crawl and fall down before we walk, or run for that matter :-)
What new skill are you currently learning that you could just enjoy the process with? Forget about looking good or being perfect – how could you just enjoy the journey? For me, it’s speaking in front of 10,000 plus people – so I focus on enjoying it, giving to the audience, “going towards the roar” and having FUN with it.
What do you not do because you don’t want to look incompetent or silly? Practice not caring. Some of the people I most admire are those that just dive in, regardless of what they “look like”. When I teach my dance classes and see someone “free dancing," not caring what they look like – I know they’re going to be great at dance. It’s all about letting go and not being attached to how you look – but to how it FEELS. Just have FUN.
What if you applied this to your whole life – stopped being so hard on yourself, enjoyed the process, had fun, and even risked looking silly sometimes. Enjoyment versus perfectionism has the power to change your whole being and gives permission to people around you to do the same thing.

Your action plan for this week:

Do ONE new thing that you may not be perfect at when you first try. For example, all my clients that have promised you would try Caliente Zumba but haven’t yet – this Live Well Strategy is for you. I know why you haven’t come yet :-) Of course, anything applies though - look for something that you know takes you out of your comfort zone. Practice not caring if you look "less than perfect" – it’s liberating, trust me.
Choose one thing that you’re currently learning and focus on enjoying the process, not the outcome (i.e., the joy of playing the piano rather than how it sounds to others.)

And my commitment to you, if you ask me to play the piano, I will. I may still be a little nervous…but that’s the point isn’t it? Feel the fear and do it anyways…and have fun. :-)

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #10 - Creating Time to Exercise

2010-09-08T16:01:00.000-07:00

We all know that exercise is extremely important to our long term health, mental outlook, energy levels and weight management. However, it can be one of the first things to go when we become busy, travel or that we have never made time for in the first place because….(fill in the blank) :-)

Like any good health habit, it’s what we do consistently, and especially when we’re the “busiest”, that has the most impact on our wellness.

So, what can you do to make exercise a fun part of your life – no matter what is going on in your life?

Do something that you LOVE. If you detest running, for goodness sake, don’t run! :-) Dancing, rollerblading, Pilates, bike riding, etc. all count as exercise. In addition, try new exercise formats so you don’t get bored. Exercise should be always be FUN, not tedious.

You don’t have to be a "gym rat" to get results from exercising. Five times per week for 30 min provides great health benefits. If you’re new to exercise, start off with 3 days per week at 30 min…and gradually increase frequency, duration and intensity. Slowly build.Fit, active adults – 6 times per week for 60 min. Always take 1 day off per week – this is absolutely crucial as this is how the body repairs itself and gets stronger.

Mix it up. Variety is key for the body, mind and soul. My “rule” for exercise variety is 3 Cardio, 2 Weights and 1 Mind/Body per week. Women – weight training is so important for bone health, metabolism and weight management. Weights help keep you toned, fit and lean. If you are new to weights – start with a class, DVD or hire a personal trainer for 6 sessions at a gym (they aren’t as expensive as you may think and will "de-mystify" weights and help you with correct form).

Below are some ideas for Cardio, Weights and Mind/Body Fitness. Adjust for how many times a week you are exercising.

cardio classes - walking/running, kickboxing, swimming, aerobics, dance, ZUMBA :-), roller blading, etc.
1-2 Weight Training - classes, gym, videos
1 Mind-Body-Spirit Class for stretching/flexibility, etc. - choose from yoga, Pilates, etc.
1 Day off

Schedule your workout time and make it non-negotiable. Put the “oxygen mask” on yourself first – your family, business/job and friends will benefit from your new found energy, immune system and outlook on life :-) Decide when you like exercising and when you are most likely to go. For example, I love exercising in the morning (my energy/motivation is at it’s highest then). I also know if I don’t exercise in the am, I won’t do it later on in the day because I get “busy” AND don’t seem to have the same energy/motivation to go. After deciding what is best for your body, “schedule” at least 5 times per week (3 if you’re new, 6 if you’re fit) in your calendar every Sunday night for the following week. Treat your “appointment” like a wonderful restaurant reservation that took you months to make :-)

Set yourself up to succeed. Have your gym bag ready, clothes inside, water bottle filled etc. For example, I usually go to the gym or teach a class around 9am. If I am rushing around in the morning, I end up out the door without something I need, or worse, I’m late. So, knowing my personality, I now get my gym bag ready the night before, water bottle filled – so I’m out the door when I need to be, with no excuses, on time and with everything I need :-)

Make working out something you look forward to. Have great music on your iPod. If you’re bored of your gym routine or running – get new music! Wear gym outfits (www.lululemon.com is my favorite) that you LOVE, are excited to wear and make you feel good when you’re exercising. Your body is what you will live in for years and years – enjoy it, love it, celebrate it :-)

Subscribe to a fitness magazine for inspiration, new ideas, health recipes, playlists, fitness clothing suggestions etc. My two favorites are Shape and Oxygen. For $14 per year, they so incredibly worth it.

Get an exercise buddy. Research shows that we are more likely to exercise with a friend – it keeps us accountable, is more fun and builds friendships.

Set little goals and rewards (non food) for going to the gym (or exercising) 5 times per week...(or whatever your goal is). Reward yourself for little things – every little step counts.

Don’t let more than 2 days go by without exercising. I don’t know where I heard that idea, but it is one of the best concepts I have used throughout the years. I started exercising to “aerobics videos” in the 80’s (scary thought – remember those brightly colored leotards?) when I was 14 and since then, it became my “rule” for myself. It helps because you never get out of the rhythm of exercising and often when we don’t feel like exercising, it’s when we need to the most. Movement SHIFTS everything, and quickly – moods, emotions, an over indulgent night of food/wine :-)… and you end up feeling great.

Maintain your routine when it is the hardest as this is when you will get the most benefit. When we travel, visit friends/family, or are really busy – it’s even more important to exercise and eat well (take your USANA vits and shakes/bars even more regularly). When our normal routine is interrupted, endeavor to keep as many good habits going as possible. For example, when traveling, I usually run (20 min only sometimes) because I can do it anywhere/anytime and very quickly. Or, I lift weights if there is a gym where I am staying. I know this “routine” helps keep me balanced and centered – and everything else works better. Other options – walk with a family member after dinner when visiting, swim in the hotel pool, travel with yoga/Pilates DVD’s. Shorten your exercise time if need be, but keep the routine going.

Have a great week and your body will thank you for moving! As NIA's (a beautiful dance modality I used to teach before Zumba) tagline says, through movement we find health!

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #9 - The Decision Making Process

2010-08-18T13:16:00.000-07:00

As a life, health, and business coach it seems that the topic of making "tough" decisions regularly comes up - and in each area :-) Making decisions can be difficult because it usually involves giving up something. That's what makes it hard — there can be a sense of loss to deal with, uncertainly of the future and confusion whether you are doing the right thing – especially if there are other people involved.

The following are 7 strategies that I use when faced with tough decisions – business, life, purpose, relationships – all the big stuff. Each strategy can help you get in touch with what is right for you – to hear and listen to your inner voice and intuition.

Journal. Write down your feelings without censoring anything. This can give you incredible clarity– especially if you commit to writing every night or morning for 1-4 weeks. The key is to write without censoring any of your true feelings…so if you’re concerned about privacy, journal on a password protected word document. Write in “stream of consciousness mode”. Write anything comes up – anything at all – fears, feelings, pros, cons, etc.

Ask for input from friends and family that really know you, have your best interests at heart and want to see you happy. Asking for advice is a great way to look at all angles and viewpoints – especially if your friends/family have the above characteristics. Talking to those close to you allows you to really explore your concerns - even just hearing yourself talk can give more clarity. Your friends and family can also play the "devil's advocate" and/or point out patterns they've noticed over the years.

Therapists or counselors are great additions/alternatives as well. Of course, remember that any advice you hear is useful “input” and but that it’s most important to listen to your inner voice and do what is right for you – no one knows the whole situation or what is exactly right for you, except for you.

“10 minutes, 10 weeks, 10 years” - Suzy Welch’s decision making formula from her book “10-10-10”. How will you feel about your decision (try your decisions on for size) in 10 minutes, 10 weeks and in 10 years? I love this formula.

Listen to your body. Our body always knows. How do you feel about the decision (again, try it on for size). Relief? Tightness in the body? Nausea? Lightness? What is your gut feeling?

Notice Your Dreams. Dreams are very powerful because they contain important clues about our real feelings - subconscious thoughts that may not yet have come to the surface during our waking moments. To help you remember your dreams, keep a notebook and pen by your bed and write down your dream/s as soon you wake up.

Give yourself space to decide. While I’m a big believer in “Going Towards the Roar” (facing whatever you are scared of), sometimes space around a decision (instead of a "knee-jerk" reaction) allows you time to really know (feel) what the best decision is for you.

Spend silent time in nature or sit and breathe/meditate. This is probably the truest way to really know what is the right decision for you (along with how your body feels). When you are alone and still – your real feelings can come to the surface because they aren’t drowned out by distractions or noise. Allow yourself to know what is right for you, what honors yourself, your life, your truth and others.

Know that you do have the answers inside. It’s sounds so cliché, but you always do. You and your body know… and if you allow yourself time to FEEL your way to your decision, you will make the right one.

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #8 - Live Well Summer Mango Jicama Salad Recipe

2010-08-04T09:25:00.000-07:00

Don't you just love summer? I love the warm days and evenings and find myself drawn to lighter, yet really flavorful foods during the summer months.

Here is a raw, amazingly healthy salad that I make at least once a week as the sweet, sour combination is perfect for "cooling" summer lunches or dinners. It’s quick and easy to make and I double the recipe to have extra – the salad will last a good 3-4 days in the fridge. Leftovers make a yummy quick snack, and for an additional quick meal, just add spinach and/or romaine leaves.

Live Well Raw Mango Jicama Salad with Sunflower & Pumpkin Seeds
Serves 4-6

Jicama is a crispy, sweet, edible root that resembles a turnip in appearance, but tastes like a cross between an apple and a potato. Cultivated in South America for centuries, and popular in Mexican cuisine, jicama is great in salads, salsas and vegetable platters. It’s a great source of Vitamin C, is fat free, and contains lots of water and fiber – making it a wonderful on the go snack.

Jicama perfectly complements the juicy mango and smooth cucumber in this salad and the vitamin c in the jicama and mango help the absorption of iron from the sunflower and pumpkin seeds, which are great sources of plant protein. You have everything you need in this salad – low glycemic carbs, protein, Essential Fatty Acids (EFA’s) and fiber!

Ingredients:

    * 1 medium jicama
    * 1 mango
    * 1 medium English cucumber
    * 1 lime – juice and zest
    * 1 tablespoon agave nectar
    * 2 tablespoons USANA’s OptOmega Oil
    * 1/3 cup raw sunflower and pumpkin seeds

Recipe:

   1. Peel the mango, jicama, and cucumber. Cut into bite-size pieces and place them in a large bowl.
   2. Squeeze lime over mixture, grate zest, add agave and USANA Optomega Oil*.
   3. Sprinkle sunflower and pumpkin seeds. Add sea salt to taste. Toss to coat.

*I use USANA’s OptOmega Oil for any salad that calls for oil. USANA’s OptOmega Oil is the most comprehensive “Essential Fatty Acid” oil blend I’ve seen on the market, as it contains extra-virgin olive oil, vitamin E, turmeric, rosemary, flax, sunflower, pumpkin seed. And it tastes amazing in salads because of all of the above, with a slightly nutty flavor.

In addition, it provides the perfect ratio of Omega-3 to Omega-6 fatty acids (crucial for cardiovascular health, immune function, anti-oxidant protection, mental acuity and healthy skin). The EFA’s in the USANA OptOmega Oil are the GOOD fats that help you lose weight – counterintuitive, I know :-) Amazingly good for the body and tastes great – try it one time and you’ll never go back to just plain Olive Oil.

Note: USANA’s OptOmega Oil is an organic, cold, expeller pressed oil (great for vegetarians and vegans as well) – so you don’t want to heat or cook with it. Only use for salads, smoothies and cold recipes – cooking destroys the fragile oils.

To order USANA’s OptOmega Oil at wholesale prices, login to your USANA account or contact your local USANA Representative.

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #7 - Take a Nature Break!

2010-07-21T15:00:00.000-07:00

“Get outside every day. Miracles are waiting everywhere.”
- Regina Brett, 90 years old, of The Plain Dealer, Cleveland, Ohio

What a great quote. One of my personal goals this summer is to take a nature break every day – no matter how busy I “think” I am. I’m going to get outside in the sun and soak in natural vitamin D, walk barefoot in the sand, breathe lots of fresh air and use the earth, sky, water and green plants as a grounding and restorative force.

Sun, fresh air and nature have the ability to nourish us our body at a deep level – and yet “the easiest thing to do, is the easiest thing not to do” (one of my favorite quotes by Jim Rohn).

Of course, there are so many excuses that can prevent us from not getting outside at least once a day…I’m too busy, it’s raining, I’m tired etc. I remember one of my excuses during a glorious Denver summer a couple of years ago, "I need to get the Live Well website up". And before I (and Liz Rider, my co-conspirator for the Live Well Website) knew it, the summer was gone.

After that experience of seeing a whole season fly by, I promised myself I would appreciate every summer forward...and luxuriate in the outdoors at least once a day. As Thoreau says, “Nature is a tonic for the soul.”

What are some ways that you can easily get outside every day?

Lunch breaks – sit outside. Make it a goal that every lunch hour possible you sit outside with a friend – to enjoy sunshine and great conversation.

Take a 10 min break during the day to get outside – 10 min can make all the difference, and like meditation, will actually give you MORE time throughout the day.

Go for a walk after dinner with a family member or friend.

Look for chances to get outside – restaurant patios, waiting for your car to be washed, etc.

Go to a park and sit on the grass. Actually connecting with the earth is very grounding for the body. Consciously appreciate the sky, sun, earth, air and green plants.

Go somewhere where there is water – a stream, a lake, a river. Many cities have a river running through them, or streams in a park - so there are many places that you can enjoy the healing and meditative sound of water.

Okay – I’m going outside right now...this summer, Laguna Beach is calling... :-)

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #6 - Bringing & Finding Joy on a Daily Basis

2010-07-01T09:57:00.000-07:00

Ancient Egyptians believed that upon death they would be asked two questions, and their answers would determine whether they could continue their journey in the afterlife. The first question was “Did you bring joy?” The second was “Did you find joy?”

What a great way to live life – with these two questions in mind. This is the reason that Live Well International was created ...loving what we do everyday and positively affecting others in their health, prosperity and relationships - bringing others joy!

I think this video will start off your day with lots of joy... AND I have a strong feeling the person in this video is bringing and finding joy on a daily basis :-)

Click here: http://www.youtube.com/watch?v=zlfKdbWwruY&feature=user

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #5 - Live Well Healthy Summer Drinks

2010-06-15T13:07:00.000-07:00

Summer is here and it’s HOT! Here are some great healthy drinks to make at home, use for working out, serve to guests, bring to picnics, barbecues, etc. And all are healthy alternatives to sugary drinks. Any of these recipes can be made into popsicles as well. Popsicles do better with more intense flavors – simply add extra juice and Stevia.

Sparkling Cranberry Splash
Serves 4-6

1 Bottle of Cold Sparkling Water
¾ cup Cold Unsweetened Cranberry Juice
Liquid Stevia* to taste (Plain or Vanilla Crème – tastes like an Italian soda!)
Optional: Garnish with any type of fruit slices – lemon, lime, strawberries etc.

Sparkling Lemon/Lime Splash
Serves 4-6

1 Bottle of Cold Sparkling Water
Juice of 2 Lemons (or 2 Limes)
Liquid Stevia* to taste (Plain or Lemon Drop)
Optional: Garnish with any type of fruit slices – lemon, lime, strawberries etc.

USANA Rev 3** - Health Energy Drink
My favorite energy drink on the market – all natural and with all the power of an energy drink but without the artificial sugar or chemicals. With vitamins, antioxidants, and caffeine derived from green tea, Rev 3 is a great alternative to the sugary energy drinks on the market.

Working Out: Pour 1 USANA Rev 3 can into your workout bottle. Our 1L Live Well CamelBak Bottles are perfect for this as the Rev 3 can fills it half way - fill the rest with water. This will power you through your workout – natural energy and help you drink more water.

Cool Summer Energy Drink: Pour 1 USANA Rev 3 can into a large wine glass or glass with crushed ice. Add raspberries or strawberries as garnish.

Mint Infused Lemon/Lime Tea
Refreshing, lightly scented water - perfect for summer
Serves 4-6
Juice of 2 Limes AND 2 Lemons

1 tsp of Lemon Zest and 1 tsp of Lime Zest (skin of lime/lemon finely grated)
4-5 sprigs of mint (Optional - also add 2-3 springs of lavender OR thyme)
Place everything in a large glass pitcher and pour 2 cups of hot water over mixture
Add 1 tsp of agave nectar (or to taste) and 3-4 drops of Stevia (or to taste). Plain or Lemon Drop Stevia taste great.
Allow mixture to steep for 15-20 min.
Add 4 cups of cold water and place in fridge to cool. If you want to drink immediately, add ice.

* Stevia is an all natural sweetener available at most health food stores. It has 0 calories, does not spike your blood sugar and contains fiber. I use the liquid form of Stevia by “Sweet Leaf”. Purchase at health food stores in the supplement section. It comes in an eyedropper bottle - easy to use, no bitter after taste and lasts forever as a little goes a long way. There are so many flavors – Plain, Vanilla Crème, English Toffee, Lemon Drop, Root Beer, and Chocolate etc. I experiment with all the flavors – for example a few drops of "English Toffee" Stevia in a Chocolate USANA Nutrimeal** makes your shake’s taste even better!

** Log onto your USANA account or contact your local USANA Representative to order Rev 3 or Chocolate Nutrimeal at wholesale or autoship prices.

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #4 - Is What You’re Doing TODAY Worth a Day in Your Life?

2010-06-01T10:43:00.000-07:00

A good friend of mine called the other day to tell me about a quote he had seen framed on a wall while showing a property to one of his clients. What a GREAT question to ask ourselves every day, “Is what you’re doing TODAY worth a day in your life?”

So how do you make every day of your life worthwhile? By bringing joy, passion and purpose into what you do every day. And how do you do this? These are the three things that have worked for me.

Step #1 Right now, write down 3 things that you LOVE doing. Decide that once a day, you are going to do something that pertains to one of those things. For example, I LOVE dancing and anything to do with dance. So everyday I do something that incorporates dance like choreographing 30 seconds of a song, listening to music that I could use, dancing madly in my bedroom, or just looking at a magazine that talks about dance or fitness.

You may have 5, 6, 7….20 things that you LOVE doing. List them and be sure to do something related to at least one at least once per day. This is an extremely important way to bring JOY into your life each and every day. Make time for it – this is YOUR life – you are meant to be doing what you love – even if it’s only for 5 min per day ☺

Step #2 Decide what ONE of your long term goals is. For example, let’s say that you want to run a marathon. Then decide that once a day (put it in your planner) you will do something to move you towards that goal (researching how long you need to train, making a plan, buying running shoes, etc.) Take baby steps that make you happy - working up to doing something once a day.

Step #3 Do something nice for someone else once a day. Pay for the person’s cappuccino (or green tea ☺) behind you in the line at Starbucks, buy a friend’s lunch, take a friend to a movie, loan someone a book you love, call a friend out of the blue just to say hello, have a REAL conversation with the person behind the service counter, genuinely compliment someone, offer to help.

Did you know that it not only gives you and the recipient joy – but also any observers? The "observer" of a kind act derives as much benefit as the giver and receiver. What an EASY way to positively affect 3 people – who will then go on and affect others.

So...do something you LOVE every day, one thing that takes you closer to your goals/purpose and something nice for someone else. Joy and passion will then naturally happen everyday. Try it, it works!

Make EVERY day meaningful – it’s YOUR life after all ☺ You're the author...

Be Happy...Be Vibrant...

Live Well,

Carmen ☺

Live Well Strategy #3 - Water Your Body & Brain

2010-05-19T08:19:00.000-07:00

“Observe a plant before and after being watered and relate these benefits to your BODY & BRAIN. Water flushes unwanted toxins from your body and keeps your brain sharp.” – Lululemon Athletica 

Water is absolutely CRUCIAL to all aspects of your health and wellness, including your skin, joints, brain, energy, focus, weight loss and reducing risk of disease and infection. Water makes up 60-70 % of your body weight and EVERY system in your body depends on water. If there is ONE thing that can immensely change your health for the better – it’s the amount of H2O you drink every day.

How much should I drink every day? The 8-12 glasses (8 oz each) minimum is a GREAT guideline. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. Most bottled water contains around 16 oz – so I make sure I drink four per day minimum or fill up my Live Well CamelBak Water Bottle three times per day.

Can I count coffee/tea/soft drinks in my daily amount? Your 8-12 glasses per day should come from water, NOT from tea, coffee, or soft drinks. Coffee/tea/soft drinks actually dehydrate you – and therefore you need to drink an EXTRA glass of pure water to replace what you have lost. 

How about tap water? I personally don’t drink unfiltered tap water. When Dr. Wentz, the world’s expert on cellular nutrition, was asked what vitamin he would give his cells in Gull Labs if he could only give them only one, he replied, "purified water." His cells would show signs of degeneration when they did not get purified water – even more so than lack of good nutrition.

When should I drink water? Sip throughout the day – imagine lightly sprinkling a lawn, not deluging it with a downpour as this will create a “run-off” and not be absorbed properly. Keep a bottle of water with you at ALL times so that you can sip throughout the day. Drink before you are thirsty because when you are thirsty you are already dehydrated. Thirst is also often mistaken as hunger – so drink often to feel less hungry. Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety. If you experience any of these symptoms, drink 1-2 glasses of pure water (before you eat or grab a coffee or sugar!) and notice if you feel better.

What if I find it difficult to drink enough water? Make it more appealing - add lemon/lime to it along with liquid stevia (if you like a bit of natural sweetness) or a tiny bit of pure juice (so you don’t spike your blood sugar). Sip when you are doing activities that you don’t even think of it like writing emails, driving, blow drying your hair (my favorite :-). I keep bottles in my car, in my office, in my kitchen, bedroom so that whatever I am doing I can be sipping throughout the day.

When should I drink more than normal? When you have exercised more than usual, it is extremely hot or if you have had more alcohol, salty or richer meals. With alcohol and rich meals - on the day of AND the day after – water and USANA’s Proflavanol 90 will help you feel better and get the toxins out of your body more quickly.

Drink 8 glasses of water today and just notice how you feel... when we feel better, we tend to keep doing things that are good for us!

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #2 - The Law of Attraction

2010-05-05T13:39:00.000-07:00

It works like this: “Your thoughts and beliefs lead to emotions, and these emotions drive your behavior. Ultimately, these thoughts and emotions cause their physical equivalents to manifest in your life and your body.” – Dr. Christiane Northrup, MD, Newsletter, Premier Issue

So how do you create your ideal life, business, body, and relationships?

STEP 1: Focus on what you WANT, not on what you don’t want. Or another way to put it - focus on what you PREFER, not on what it is now. Isn’t that an interesting concept? What you think about the most, with the highest degree of emotional intensity - either good or bad - is what you will attract into your life.

As Napoleon Hill says in his famous book Think & Grow Rich, “Thoughts have the peculiar quality of becoming their physical equivalents.” Your life right now is result of your thoughts and focus in the past. A preview of your life in the future is what you are focusing on today.

So, if you continue to think about how your life is NOT working, how your body is NOT what you want – you will continue to manifest the same thing. Instead, focus only on how you want and prefer your life, business, body, and relationships to be.

STEP 2: Your thoughts determine your emotions – how you FEEL – and then your feelings drive your behavior. For example, if you are feeling down or stressed and you eat that bowl of ice cream, it will definitely not manifest what you want.

However, when you think about good things or do things you love - that thrill you - you start FEELING good. And when you FEEL good – you start doing things that support your goals. You start allowing what you want into your life. When you feel bad, the opposite happens.

So, always look for ways to feel good. What could you do right now to feel better? Call someone, go for a run, or dance like crazy in your bedroom! It truly is a simple as that – always look for a way to feel good, focus only on what you want and start creating what you prefer in your life.

Be Happy.... Be Vibrant....

Live well,

Carmen

Live Well Strategy #1 - RESET Your Body For Spring!

2010-04-21T10:23:00.000-07:00

"In a world filled with fad diets that offer little more than short-term solutions for long-term problems, 5-Day RESET is the first step in beginning a new, healthier lifestyle." – Dr. Ray Strand, M.D., and Specialist in Nutritional Medicine

Do you ever wish your body had a RESET button? Fortunately, there is an easy way to get your body back on track through balanced nutrition. Imagine doing a cleanse that doesn't leave you starving or slow down your metabolism.

The 5-Day RESET is the ideal jump-start to healthy living and achieving your ideal weight. It restores your body's balance and reduces inflammation. It gets you off the high glycemic roller coaster by stabilizing your blood sugar and eliminating your cravings for unhealthy foods. And best of all, the typical weight loss during the RESET is 4-5 pounds!

Your 5-Day RESET kit comes with everything you need, including:

Low-glycemic meal-replacement shakes and nutrition bars for 5 days. These foods contain a balanced array of high-quality proteins, carbohydrates, fats and fiber that give you all the nourishment you need and do not spike your blood sugar. Best of all, they taste fantastic!
A 5-day supply of our recommended, pharmaceutical grade nutritional supplements in convenient AM & PM packets. These daily supplements provide you with optimal levels of the minerals, vitamins, and antioxidants your cells need to maintain your health and energy.
A DVD that explains the RESET program and provides additional information on the health benefits of a low-glycemic lifestyle. It also includes a simple, 30-minute exercise video hosted by two U.S. Olympic athletes.
A handy written guide for your first five days, plus directions for continuing a safe and healthy weight loss program.

Here's how the program works: Each day for 5 days you drink 3 shakes at mealtime, eat a nutrition bar for both your morning and afternoon snacks, plus one serving of fruit and one serving of raw vegetables anytime during the day. While on the RESET, you also drink eight to ten glasses of water and exercise moderately for 20-30 minutes per day. Those who want to lose weight may lose as much as 4-5 pounds on the RESET, and the fat comes off the waist first. But the most important result of the RESET is that it puts the body in a healthy state so that it is easier to make healthy food choices.

To help you keep up the momentum you have built with the 5-Day RESET, two simple phases have been designed to help make your healthy new habits a way of life: Phase 1 – Transformation & Weight Loss is perfect if you have additional weight to lose. Continue using the meal-replacement shakes and bars for two meals and one snack per day, and eat one low-glycemic meal and snack as well. Once you reach your ideal weight, Phase 2 – Healthy Maintenance will help you stay lean with one meal-replacement shake and one bar per day. It's that simple and it works – RESET, Transform, and Maintain take all the guesswork out of proper nutrition!

Log onto your USANA account or contact your local USANA Representative to order the RESET and learn more about Phase I, Phase II and the other programs we offer!

Live Well Tip: Do the RESET with a group of friends or family. It's the perfect way to stick to the program and see results together!