Better Sleep leads to A Better Tomorrow

Get Better Sleep with Safe, Effective USANA Pure Rest

Sleep is essential for staying healthy, looking great, and feeling focused and energized every day. But if bedtime finds you tossing, turning, and letting your day’s activities play back in your mind, USANA’s Pure Rest™ can help you wind down and fall asleep gradually, so you can wake up feeling refreshed and regenerated.

The best part is, Pure Rest is a safe dietary sleep supplement that is non-habit forming. This means you only take it when you need it. It contains melatonin, a naturally occurring hormone in your body that helps regulate normal sleep and wake cycles.*

Pure Rest is also made with the purest of non-animal-based ingredients, so it is both safe and effective. Take the orange-flavored tablet one hour before bedtime, and it will help you fall asleep gradually, for a peaceful and restful sleep.

Learn more about Pure Rest™ and USANA’s other high-quality nutritional products.

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

NO PURCHASE NECESSARY. Internet access required.  Promotion open until October 14, 2015 at 9:00 AM ET. Open to all legal residents of the 50 United States (including the District of Columbia).  Must be at least 18 years of age to enter. Void where prohibited. Total ARV of all prizes is $17,550.00. See Official Rules at www.doctoroz.com/page/usana-pure-rest-sweepstakes-official-rules. Sponsor: USANA Health Sciences.

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A Lifestyle of Health and Smile

Discover the Benefits of Vitamin D

Vitamin D Deficiency: The Truth Revealed

Written by Nick Peterson JANUARY 26, 2015in Health & Fitness 

So this one time I wrote a super cool blog post about vitamin D. It was a pretty thorough explanation of this important micronutrient, but looking back, I think it might be more beneficial to talk about those with a vitamin D deficiency. Because I can tell you that it’s simply not a good problem to face. Wait…are any problems considered good ones? I guess getting an overload of fancy job offers wouldn’t be the wor…shoot, I’m getting off topic, huh?

Let’s get down to business—vitamin D business.

What is it?

Vitamin D is a micronutrient that our bodies depend on for a variety of functions. Besides being important to keeping bones strong and healthy, vitamin D supports your healthy muscles, heart, lungs, and brain function. Oh, and it helps your immune system, too. Pretty cool, right?*

The problem with this stuff is that we don’t produce it naturally. Yep, it’s kind of a bummer, I know. But vitamin D comes from only three sources: through exposure to the sun, certain foods, and supplements.

What’s the Best Way to Get it?

Turns out, relying solely on your diet is not a good idea when it comes to maintaining proper vitamin D levels. There just aren’t enough foods with high enough levels to get what your body needs. And that leaves us with the sun and supplementation as our go-to resources for avoiding vitamin D deficiency.

Now before you go off to bask in the beautiful sunshine, let’s talk about how it can impact your health.

Every time we expose our bare skin to direct sunlight, we use ultraviolet B (UVB) rays to produce vitamin D3 (cholecalciferol). Sunlight can be a tricky thing, though, because too much can be a bad thing. You need to monitor how much sun exposure is needed for healthy vitamin D levels. Otherwise, you might face some scary skin issues later in life. Oh, and the amount of vitamin D you actually absorb from sunlight differs depending on the time of day and year, where you live, and the color of your skin. So those winter rays don’t necessarily produce the same amount of vitamin D that summer rays do.

See what I mean about tricky?

How Do you Know You’re Running Low? (signs of vitamin D deficiency)

Okay, the truth is that the only surefire way to know if you’re dealing with vitamin D deficiency is to have your blood tested by a physician. But that doesn’t mean you can’t keep an eye out for symptoms associated with vitamin D deficiency. Below are the symptoms and signs I was able to dig up.

Feeling Down and Out

Turns out, when you run low on vitamin D, it takes a pretty serious toll on your mood. This is because our brains produce serotonin—a hormone that affects our moods—at a higher rate when we’re exposed to sunshine or bright light. And as I mentioned, more exposure to sunlight means more vitamin D.

 

Skin Color

Those with darker skin are at a higher risk for vitamin D deficiency, because skin pigment has a direct correlation with how much vitamin D is absorbed. Some research suggests that those with darker skin may need up to 10 times more sun exposure than those with lighter skin to produce a comparable amount of vitamin D.

Age

Besides the fact that older people usually spend more time indoors (okay, maybe that’s just my grandparents?), aging correlates to vitamin D deficiency in a couple of ways. First, the skin loses its ability to absorb as much vitamin D as we get older. And second, our kidneys slowly become less effective at converting vitamin D into the form used by our bodies.

Sweat

Excessive sweating (specifically, on your forehead) is a very common symptom of those facing vitamin D deficiency. So if you’re constantly wiping the sweat off your brow (outside of the gym), you might want to look into that blood test I mentioned earlier.

Achy Bones

Many people who are unknowingly deficient in vitamin D will complain of bones and joints that are achy or painful. This is because vitamin D is very important for maintaining strong bones. Calcium and phosphorus are essential for developing a healthy structure and strength of your bones, and you need vitamin D to absorb these minerals. There’s no “bones” about it. (Sorry, I couldn’t resist a bad pun.)*

 Excessive Weight

The thing about vitamin D is that it’s fat-soluble—meaning that the fat in our bodies is how we collect and store it. So if you’re overweight, the excessive amount of fat in your body needs a comparable amount of vitamin D to absorb. So you’ll need a lot more vitamin D than someone with a low percentage of body fat.

Gut Problems

Like I just mentioned, vitamin D is fat-soluble vitamin. So certain gut conditions that cause a lower absorption of fat can also lower your absorption of vitamin D. Sorry, I need to get my mind out of the “gutter.” (You can’t stop me.)

What Happens When You Don’t Get Enough?

Okay, so now you know all about vitamin D and why it’s important. But do you know what it means if you happen to be someone struggling with vitamin D deficiency? It’s not good, people.

As doctors continue to discover the benefits of healthy vitamin D levels, more and more research indicates that a lack of vitamin D may lead to other health issues other than the ones I mention above. Some people even believe that because vitamin D deficiency often goes undiagnosed, doctors attribute a person’s vitamin D deficiency symptoms to other health conditions that they don’t actually have.

So, if you’re not picking up what I’m putting down, vitamin D deficiency is not something you want to deal with…like ever. Visit the vitamin D council’s website to see what their research has uncovered. I used a good chunk of their research to write this post.

So How Much Do You Need?

Okay, are you ready for me to stop talking at you and tell you just how much vitamin D you need? Well, let me explain…

As far as how much you need, that depends on who you’re asking. Every person has different needs, but many researchers believe that further research will eventually prove that the U.S. government recommendations aren’t high enough. Your safest bet is to talk to your doctor and have your vitamin D levels tested every three months.

Check out the fancy chart I snagged from the Vitamin D Council below to see the different vitamin D recommendations, and be sure to share this important information with your friends and family.

Oh, and don’t forget that supplementation is a super reliable way to get your vitamin D. Just one of USANA’s Vitamin D tablets provides 2,000 IU of vitamin D3, which is the same type of vitamin D your body produces when exposed to sunlight. And guess what else? For most people, vitamin D is easily absorbable and always important to maintain. So you could probably reap some of the benefits of taking a vitamin D supplement on a daily basis.

References: http://www.vitamindcouncil.org/

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

The article first appeared at: www.whatsupusana.com
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Calcium for Better Bones.

Supplement Spotlight: Calcium for Better Bones

Written by Emily Alaniz 

You know how they say young people think they’re invincible? Yeah, I never had that problem. I always looked both ways before crossing the street. I flossed my teeth every night. I got eight hours of sleep, no matter what.

So you get the picture: I was worried (and maybe a little paranoid) when it came to my health. But I took all the right precautions, so I felt like I probably had things under control.

Your body uses calcium for blood clotting, nerve conduction, cell division, and other important functions.

Then, when I was in college, I took a bone-density test, just because it was offered for free at my school. I figured I had nothing to worry about, because I was pretty young.

But when I took the test, I got a score of -1.2, which the nurse told me was a sign of osteopenia. This is a condition that can lead to osteoporosis later in life.

Needless to say, I freaked right out. In my mind, this meant my bones were dissolving and I’d be a big floppy noodle by the time I was 30.

This was when I started taking my bones a little more seriously. But I was confused — I thought I already ate plenty of calcium-rich foods, so why weren’t my bones super strong?

I learned that your body uses calcium for blood clotting, nerve conduction, cell division, and other important functions. In fact, calcium is so vital that if the body doesn’t receive enough from your diet, it will start pulling it from your bones — which was probably the problem I was having in college. (Well, one of many problems, but that’s another story.)

Leafy greens such as kale can be a good source of calcium.

The Best Sources

When people talk about calcium, they usually talk about dairy products. But dairy is often loaded with saturated fat, which you probably don’t want for a number of reasons. Don’t be discouraged though — it turns out that dairy isn’t the only way to get your daily dose of calcium.

I was surprised to learn that some great sources of calcium are actually fresh vegetables, including leafy greens such as spinach, kale, and collards.

Certain types of fish can be good sources — canned sardines and salmon, for example. Many foods are fortified with calcium, such as certain breakfast cereals and some juices.

Necessary Nutrients

Tired of kale? Turn to USANA’s Active Calcium or Active Calcium Chewable.

If you aren’t getting enough calcium in your diet (and let’s face it, kale is in right now, but I can’t eat it every day), you should look for a quality calcium supplement such as Active Calcium™ or Active Calcium™ Chewable.

These supplements include plenty of vitamin D, which promotes calcium absorption and helps build strong bones.

Both of these supplements also contain magnesium, an essential nutrient that plays a key role in the bone remodeling process. In addition, it helps in the development and maintenance of bones and teeth — so it’s pretty obvious why USANA included it in these two bone-building supplements.

Active Calcium also comes complete with vitamin K, which influences the rate of mineralization of the bone matrix. Overall, it’s good news for your bones.

After I did my research, I started doing some weight bearing and resistance training, walking every day, eating green salads, and taking calcium supplements.

Unfortunately, I didn’t know about USANA back then, but now that I do, I keep a bottle of Active Calcium Chewable at my desk so I’ll remember to take the recommended four tablets every day.

I know my bones aren’t invincible, so I better take care of them.

Sources:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

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How to Improve Your Life In Just One Month

How to Improve Your Life In Just One Month

Is your life feeling a little stale and are you ready to make some satisfying changes?

Well, you don’t have to wait until the New Year to start improving your life. September is self-improvement month, which means you have four weeks to polish the rust and smooth the wrinkles in your life.

Since “improving your life” can seem a little ambiguous, we’ve put together the following tips for a week-by-week guide on self-improvement.

Week 1: Take a Mental Vacay

How often do we take care of our mental health? Probably not often enough!

Instead, we beat ourselves up for our shortcomings, compare our weaknesses to others’ strengths, call ourselves “fat” or “ugly” every time we look in the mirror, feel guilty over the past and then sit and wonder why we don’t feel happier.

Let’s put a stop to the vicious mental cycle.

For the first week of September, it’s time to take a mental vacation.

Don’t Drive Into the Past

Living in the past is like trying to drive a car while constantly looking out the rearview mirror—it doesn’t exactly make for a very promising future!

Take time this week to forgive yourself for things in the past you may regret, and move forward.

It’s not just Frozen characters who can “Let It Go.” You can too.

One way to let go of the past is by taking time each day to reflect on the good things you have done. Smile and give yourself a mental pat on the back each day.

Practice Gratitude

Another way to jumpstart your mental health is by practicing gratitude.

The reason gratitude is so important is because is causes you to shift your focus from what you feel your life may be lacking, to realizing how abundant your life really is.

My mom is great at reminding me of this—whenever I complain about anything hard in my life, she’ll always point out someone who’s in a worse situation and remind me that I have a lot to be thankful for. Although in the moment I’m always wishing she’d just wallow in my misery with me, she is absolutely right.

By practicing gratitude regularly, you can change your whole outlook on life.

In fact, psychological and behavioral research have shown that giving thanks can make people happier, improve relationships, decrease stress and may even improve health.

So take a little time each day this week to say “thank you.”

Week 2: Go Nuts With Nutrition

You know when you have those weeks where your nutrition is an epic fail and you eat nothing but junk food? I know I’ve had those weeks. But this is a great chance to start fresh. Take the second week of September to really focus on eating healthy.

When eating your meals, take note of a few things: does your pasta salad or giant steak take up more than half of your dinner plate? If so, try cutting your serving in half.

Filling half of your dinner plate with veggies or fruit makes it harder to overdo it on high-caloric foods.

Also, try replacing your caffeinated sodas and Frappuccino’s with herbal teas, and dust off the old Magic Bullet Blender and whip up a tasty fruit smoothie (minus the added sugar) or protein shake.

Craving a good snack? Say goodbye to the potato chips and say hello to wholesome nuts like almonds, walnuts, or pistachios. Not only are nuts are a filling snack food, but they provide an excellent source of omega-6 and omega-3 fatty acids.

Do note: since nuts are high in fat, they are also higher in calories, so try to keep the munching to one serving size a day (about one ounce or 28 grams).

Lastly, if you’re struggling with your sweet tooth, resist the tempting call of the cheesecake siren and enjoy some orange slices or a handful of blueberries instead. They’ll help satisfy your sugar cravings and are plumped full of beneficial antioxidants and Vitamin C.

Water Bottle Check

Did you know that the body is composed of about 60 percent water? It’s true. In fact, the body uses water to aid in circulation, digestion, the creation of saliva, transportation of nutrients, the maintenance of body temperatures and absorption.

On the flip side, we constantly lose bodily fluids from breathing, sweating, body waste and more.

That’s why it’s so crucial that we drink enough water to help maintain good health.

Set a goal to keep a water bottle handy. Keep one at your work desk, in your gym bag, on your nightstand, taped to your forehead—wherever it needs to be to remind you to drink up.

Week 3: Let’s Get Physical

You don’t have to go buy a treadmill to get your exercise in—grab your iPod and find a new running or walking trail instead.

Join a city swimming club, try your hand at yoga or go rock climbing.

And that gym membership that you’re paying for but never use? This is definitely the week to put it to good use.

One tip: if you’re having a hard time keeping motivated with the exercise, find a good workout buddy. Having a fitness friend can give you the inspiration and the jumpstart you need to keep going.

Week 4: Do Things a Little Differently

One of the best ways to self-improve is by trying new things.

Do you spend a lot of time watching TV? Try reading a book every day for a week instead. The more you read, the more wisdom you expose yourself to.

Here are some other fun ideas: learn to yodel (why not?), start journaling, make a fancy dinner every night, learn to play chess, start meditating, try karaoke, forgive and be nice to someone who hates you (you might be surprised by the results), take scenic photographs … and the list goes on.

For me, I’ve decided to step out of my comfort zone and signed up for the company volleyball tournament this month. (This could prove to be horrifying since I haven’t played volleyball since 9^th grade PE, but at least I’ll be trying something new as well as getting a good workout in. Two birds with one stone.)

Point being, the options for enriching yourself are endless!

Ready, Set, Go!

Ready for a positive change in your life? Let’s make September self-improvement happen.

You’ll be glad you did.

This article originally appeared on 

www.whatsupusana.com

Visit us at: www. a-lohas.com