Life After 45…

Before 40… I had to control everything and perfection ruled. I was an expert at micromanaging my employees (not the best way to motivate people), everything had to be in order at all times, and anything less than perfect hurled me into an anxiety attack. Nothing less than my high standards would do. Workaholic was my middle name.

After 40… I learned to lighten up a little (but just a little) and tried to live a less stressful life, but my inner control freak just wouldn’t let stuff go. I had a hard time adjusting to working smarter instead of harder and longer, delegating tasks to my team, and not sweating the small stuff. I was overworked, overwhelmed, and making my body sicker and sicker each year I kept up the hectic pace. Arthritis, asthma, frequent colds and infections, headaches, muscle tension, and who knows what else had taken over from many, many years of chronic inflammation caused by stress, poor eating habits, and lack of sleep. I was, dare I say, a bitch to live and work with. I tried everything to change, but nothing worked. I was too exhausted and burned out to implement any changes effectively. Something had to give or I was headed for a life of misery. Then it all came to a head. Only a year after I started getting healthier and working a little bit smarter, everything just crashed. Sometimes, when you need it most, life just kicks you in the ass and forces change for your own sake.

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Healthy, Gluten-Free Breakfast Ideas

As I sit here eating my breakfast this morning I’m reminded that many of you have struggled with what to eat for this important meal, and still keep it healthy or gluten-free. The thing to remember is that breakfast doesn’t have to be eggs, oatmeal, toast, bagels, etc. It can be anything really. Here are a few of my favorites:

  • Leftovers from last night’s dinner. This morning I had a cold piece of meatloaf from last night’s dinner.
  • Smoothie with a high quality protein powder (could be prepped ahead and shaken in the morning). My favorite protein mix is Shaklee Life Energizing Shake and my favorite recipe is Strawberry Banana: Mix 2 scoops of Strawberry Life Energizing Shake with 8 oz of almond milk (or liquid of choice), 3 frozen strawberries, 1/4 banana, and ice in your blender. Blend until smooth and creamy.  It tastes delicious!
  • Saute some chopped veggies. I prep a bunch of veggies on Sunday for the week so they’re ready to go in a jiffy. I use them in breakfast recipes, salads, soups, etc. It’s the only way I’ll get enough in my diet. I’m lazy once the week gets going and I’ve had a long busy day in my business.
  • Chopped veggies (anything you like) with eggs and seasoning in muffin tins, baked ahead.
  • Bowl of mixed berries
  • Fruit of any kind
  • 90 Second Mini Muffins. They’re free from gluten & dairy – Get the recipe here

You get the idea. Think outside the box. It’s time to retrain our brains about what a breakfast needs to be. 

The Reason For Supplementation

Up to 90% of Americans are lacking key nutrients in our diets.

With busy lives and food choices that are less than ideal, it is hard to get the essential nutrients we need for good health. Based on Daily Values (DV) for just 16 nutrients, 11 of the 16 were deemed to be “gap nutrients”.i And DVs reflect expert consensus about generally adequate amounts to meet basic requirements in most healthy people – not what may be required to achieve optimal health.

Why Supplement?
Ensuring we are getting the nourishment needed to support our bodies’ optimal functions can be a challenge. Quality supplements can help fill nutritional gaps left by less-than-optimal food choices, our overworked bodies, and our toxic environment. Countless research studies and health experts agree that supplementing with key nutrients, including a multivitamin and multimineral complex, phytonutrients, probiotics, and omega-3 fatty acids, provides a good nutritional foundation.

The Landmark Study

To understand the relationship between supplementation and long-term health, the first-of-its-kind Landmark Studyii was conducted in collaboration with researchers from the UC Berkeley School of Public Health. Researchers gathered a group of long-term (20+ years) multiple-supplementiii users and compared their health to non-supplement users.

The Findings
Researchers discovered that the overall health of long-term multiple-supplement users was dramatically different from that of nonsupplement users. The multiple-supplement users had improved levels of important heart-healthy biomarkers.

                                   

As expected, the multiple-supplement users also had substantially higher levels of nutrients in the blood.

Lower Risk of Disease
As a group, the multiple-supplement users had a lower risk of high blood pressure (39%) and diabetes (73%), and multiple measures of cardiovascular risk trended in favor of supplementation.

                                                      

This post was originally featured in Shaklee Member correspondence.

i What is America Missing?

ii Block G, Jensen CD, Norkus EP, Dalvi TB, Wong LG, McManus JF, Hudes ML. Usage patterns, health, and nutritional status of long-term multiple dietary supplement users: a cross-sectional study. Nutr J. 2007 Oct 24;6:30. PMID: 17958896.

iii Supplements were provided by Shaklee Corporation

Exercise: The stress buster

This article is adapted with permission from the Shaklee Naturally Blog. Click here to read the original article

Got Stress?

If you’re anything like the majority of us, your morning goes something like this: Your alarm goes off and you jump out of bed, grab a cup of coffee and head for the shower. Before you get out the door, you have kids, dogs, or a spouse to get ready besides yourself. You grab something to eat and head out the door.

And that’s just the morning! 

Our day to day lives are stressful enough, but then there are bills, computer problems, and 24-hour news shows. Cell phones keep us close to our family and friends, but they also keep us close to work and people who need things from us. Add to that, what psychologists call major stressors such as losing a loved one, moving, changing jobs, or other large life event and you have a cocktail for stress and anxiety.

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7 Winter Survival Tips

Help support your immune system this winter with a healthy diet. You already know the basics: eat plenty of fruits and vegetables, avoid excessive alcohol intake and follow a low-fat, low-sugar diet. And to give your immune system some extra support, here are a few more tips to follow:

 

1. Get a good night’s sleep

A good night’s sleep can help your body’s natural defense systems. Research shows that we need seven to eight hours of sleep to stimulate our natural immune response. Even if you’re busy, travelling or otherwise on the go, double down on your sleep when you can to help your body do its best work.

WEISE TIP: Turn off all electronics 1 hour prior to bedtime. Read, meditate, or simply enjoy the quiet to unwind your body for sleep. Going to bed at the same time each night creates a habit your body will follow naturally.

2. Sip tea

Being well-hydrated keeps mucous membranes moist so they can perform better. In addition to drinking water, sipping hot black or green tea with lemon and honey has multiple benefits. Breathing in the steam from the not tea stimulates the cilia—the hair follicles in the nose— which support important immune system functions.

WEISE TIP: Herbal teas are my favorite choice for the evening when I don’t want caffeine to keep me awake all night. Choose from any naturally non-caffeinated herbal teas like chamomile, mint, lemon zinger, wild berry, etc.

3. Get a protein fix

Research shows that diets that are too low in protein can deplete the immune system. So make sure to get protein-rich foods throughout the day, especially fish, eggs, and yogurt.

WEISE TIP: Start your day with a protein shake. It wakes up your metabolism and gets your body energized for the day. My fav: Non-GMO, plant-based Shaklee Protein Powders in Soy or Whey.

4. Wash your hands often

Our hands come in contact with germs on everything we touch. Indoors and out, in public and in our homes, we touch countless surfaces, shake hands, push elevator buttons, use hand rails and grab door handles. Washing hands often with warm soapy water can cut down on germs. Avoid hand sanitizers, as they are very drying and have been proven to not be as effective as simple hand washing.

WEISE TIP: To be sure you’re washing your hands long enough, sing the happy birthday song in your head while lathering up!

5. Keep your hands from touching your face

Studies have shown that people touch their face around 3 to 4 times every hour – far more than washing their hands. The risk is that each time you touch your mouth or nose you may be transferring bacteria and viruses from contaminated surfaces to your body.

WEISE TIP: Try to be aware of your hands at all times. Touching your face regularly also leads to acne and other skin conditions. Phones are just as bad – see my next tip. (yuck!) It may take a few weeks to break the habit, but you’ll be glad you did!

6. Wipe down your cell phone

Most of us keep our phones with us at all times. We set it down on various surfaces, hand it to friends to show photos, and touch it ourselves again and again. Wiping your phone with alcohol or a non-toxic disinfecting wipe (My fav: Shaklee Germ Off Disinfecting Wipes)  regularly cuts down on germs that could get near your face and mouth the next time you take a call.

WEISE TIP: Keeping hands washed – see my last tip – will also cut down on the germs that are on your phone.

7. Get moderate exercise

Moderate exercise is not only good for keeping your body fit, it appears to boost immunity. If you don’t currently exercise, start slowly and build up to a regular routine. Then keep it up throughout the year.

WEISE TIP: In the winter months, it’s hard to get moving. I like workout videos. They can be borrowed from your local library or watched on YouTube. My fav: Walk Away The Pounds by Leslie Sansone.