Calorie 411

“In terms of the energy they deliver, all calories are created equal.  However, the body uses each macronutrient differently.  The RIGHT amount of calories from each source is very important to ensure that the body can function properly”

This is another reason I LOVE USANA’s Nutrimeal.  It has just the right balance of good fats, good carbs, and protein.  It gives you the calories you need, and is low glycemic keeping your blood sugar steady, your energy high and your stomach satisfied.  And it’s perfect for the busy lifestyle.  It’s convenience food you can live with!


The Connection Between Your Cholesterol Levels and Your Liver Health

Do you have high cholesterol, but have been unable to affect your levels positively with a change in diet alone?  Are your doctors suggesting statin medications?  Before you choose to go on a statin, learn more about the connection between your liver health and reducing cholesterol.

Did you know…
Your liver synthesizes cholesterol from fatty acids and removes excess cholesterol from the bloodstream as required through LDL receptor sites.

Then why do some people end up with high cholesterol?

1.  Inherited Genetic Disorder Familial Hypercholesterolemia – person is born with zero or diminished number of LDL receptor sites.  In this case statin drugs are necessary because the liver can never clear excess cholesterol.  Therefore, cholesterol production needs to be inhibited.  ***Note- this only affects 1 in 500 people.

2.  Years of excess dietary cholesterol and other toxins  has clogged up the liver, inhibiting the LDL receptor sites, and prevents them from doing their job.  In this case, statin drugs are NOT the best option.  Instead, the clogged liver should be addressed through a safe healthy liver detox plan along with an adjustment in diet.

If you have high cholesterol, chances are you fall into category #2 and your liver LDL receptor sites are not doing their job.  Years of toxins and excess dietary cholesterol has debilitated the ability of your liver to work effectively.  Before you take a statin (which is a biochemical called 3-hydroxy-3-methylglutaryl coenzyme A reductase) that stops the formation of cholesterol all together, consider a safe healthy liver detox plan.  Remember that “cholesterol” is not a bad word.  Cholesterol in balanced amounts is critical to the function of our bodies, and is pinnacle to cellular nutrition.  It is the most abundant and essential fat-soluable steroid we have.  It is responsible for the formation of many important compounds in the body including Vitamin D, Progesterone, Estrogen, Testosterone, and Adrenaline.  It aids in the production of bile (healthy digestion), and insulates our nerve fibers.

Do you need help managing your cholesterol?  I’d love to help you find healthy cholesterol levels and give you more information on a specific plan.


For years I suffered debilitating headaches.  My 8th grade year of school I spent more time home with a severe headache than I did at school.  After ruling out serious causes, like tumors, it was decided that I was dealing with severe migraine headaches.  My vision was distorted, I couldn’t keep any food down and the only thing that would eventually help was if I got myself to sleep so I could “sleep it off.”  This was a tough feat with the amount of pain I was in daily.  Eventually, I figured out my triggers and was able to do my best to avoid them.  Diet, irregular sleep patterns and fluorescent lighting ended up being major triggers for me.  Yet, I was still put on a major barbiturate in order to control the daily headaches.

As I’ve grown up, I’ve realized how many have similar stories to mine.  Migraine has become a buzz word, and certainly there are those that use it synonymously with a “bad headache” when they don’t actually have a migraine.  Still, why do so many suffer with debilitating headaches these days?  What is it in our environments, our diets, or bodies that is creating this headache prone world?

I’ve had 3 different clients who suffered from debilitating headaches that have found a considerable reduction in their headaches with the use of supplements.  Just by taking a quality pharmaceutical grade multi-vitamin and the additional antioxidant CoQ10, my clients have seen major changes.  Much research has been done on the usage of CoQ10 for headache sufferers.  And many of those using CoQ10 have found up to a 50% reduction in their headaches in both frequency and severity.  I have found the same with my few clients and have been encouraging my other friends and family who face headaches to try the same.  Why are people so much more willing to take handfuls of painkillers, over trying preventative measures?  CoQ10 naturally occurs in your body and has many benefits.  Just make sure you’re using a bio-available form of CoQ10 that is fully soluble and free of crystals… then you can experience firsthand its amazing effects.

USANA’s CoQuinone 30 contains a full 30 mg of CoQ10 and 12.5 mg of alpha lipoic acid per soft gel capsule. USANA’s unique formulation provides these important antioxidants in a natural mixture of lecithin and vegetable-derived glycerin monooleate in a base of medium chain triglycerides. Clinical tests performed in USANA’s laboratories show that CoQuinone 30 delivers CoQ10 in much higher quantities than from solid formulations or from competitive liquid formulations, making CoQuinone 30 more bioavailable than other CoQ10 products.

Even the infographic below recognizes some easy remedies for headaches and supplements makes the list.


What Does Your Breakfast Look Like?

We’ve heard the phrase that “breakfast is the most important meal of the day,” but do you believe it?  I was a perpetual breakfast skipper, and if I grabbed something for breakfast, it was always some sugar or carb loaded junk. A healthy breakfast should have the right balance of protein, complex carbs and healthy fats.  It should also be high in fiber.  Check out the research below showing how important breakfast is, not only because of the meal itself, but also because of how it affects our choices the rest of the day.  Those that eat an unhealthy breakfast or skip breakfast, continue to make unhealthier decisions throughout the day.  This is primarily linked to how your blood sugar is affected.  A balanced breakfast also balances your blood sugar, which in turn satisfies your appetite for longer and curbs cravings for unhealthy items.  You feel great, have energy and are set up to succeed with your food choices for the rest of the day.

I don’t know about you, but I find it difficult on a hectic morning to make a nice breakfast.  This is why my USANA Nutrimeal is indispensable to me.  It’s low-glycemic and packed with nutrition and all the right balance of good fats, complex carbs and protein.  Most importantly, it tastes great and satisfies my appetite for hours, giving me energy to start my day right.


**Selenium is popularly thought to be mostly from animal sources but you can easily get it from plant based sources as well. The best sources for selenium are Brazil nuts, seeds, grains, soy beans and mushrooms. (For my Vegan friends) 🙂

Remember it is difficult to get the optimal levels of each antioxidant each day because our fruit and vegetable consumption can not keep up with the oxidative stress demands that our lifestyles create.  Besides eating loads and load of the above anti-oxidant rich fruits and veggies, I suggest taking the most highly rated multi-vitamin from USANA, and additional Optimizers such as CoQuinone and Proflavanol.

Amazing Products for the Low GI Diet

I just want to take a moment to point out a few products, besides USANA’s incredible products, that are staples in my pantry.  You’ve probably seen the side bar on this blog highlighting a few different products.  I wanted to take some time to introduce you to them and why I personally feel they’re so great.


What/Who are they? The STEVIVA company bring natural sweeteners as an alternative to sugar.  Unlike other subsitutes out there, their sweeteners are not artificial.  They are GMO free, Soy free, Corn free, and Allergen Free.  And best of all, they taste great while also being low glycemic.

What products do they have?

  • Stevia Powder: Great in hot and cold beverages, Glycemic Index of  0, Additive Free, Not great for Baking
  • Steviva Blend: Good in hot and cold beverages, Glycemic Index of 1, Stevia and Erythritol blended, Decent for Baking
  • Fructevia***:  Great in hot and cold beverages, Glycemic Index of 4, Crystalline Fructose, FOS and Stevia blended, Excellent for Baking

How do I get them? They are available in some stores, but I usually order them online from here

***MY personal favorite!  I love substituting Fructevia for sugar in my baking and other recipes.  It even tastes fabulous in tea.  It is sweet and not bitter. LOVE!


What/Who are they?  Trinity Hill Farms produce gourmet condiments, marinades and sauces. These products are specifically designed for consumers who are requesting delicious condiments, marinades and sauces, without the unwanted sugars, carbs or calories found in the majority of today’s consumer goods. All of the products from Trinity Hill Farms, LLC, are created by our award-winning corporate chef, and inspired by a convergence of heart, health and happiness.  They have no artificial sweeteners, are GMO free, Soy free, Corn free, and Allergen Free.

What products do they have? (all of these below have NO added sugar)

  • Cocktail Sauce
  • Steak Sauce and Marinade
  • Chili Sauce and Marinade
  • Teriaki Sauce and Marinade
  • Tomato Ketchup
  • BBQ Sauce

How do I get them? They are available in some stores, but I usually order them online from here. 


What/Who are they?  Bell Plantation creates PB2, a “second generation” peanut butter powder.  Through a process that uses no chemicals, 85% of the fat of the peanut is squeezed out as the oil is removed.  When you mix it with water or another drink (like USANA’s Nutrimeal) it has the same consistency of full fat peanut butter but with 85% less fat calories.  There are no preservatives, hydrogenated oils or artificial sweeteners in PB2 or their other products.

What products do they have?

  • PB2 – Powdered Peanut Butter with 85% less fat calories than regular peanut butter.  It does have some added sugar and salt, but it is so minimal (1 g Sugar, and 94 mg of Sodium) that it is a good partner in a health conscious diet.I think this powder tastes great as veggie and fruit dip and as an additive to Nutrimeal shakes.
  • Chocolate PB2 – Powdered Chocolate Peanut Butter with 85% less fat calories as well.  This also has some additional sugar and salt but it too is minimal (3g Sugar, and 70 mg of Sodium).  It too is a good partner in a health conscious diet. I think this powder tastes great as veggie and fruit dip and as an additive to Nutrimeal shakes.
  • They have 2 other products –  a Roasted Peanut Oil and Peanut Thin Crackers.  Both of these products are not ideal for a health conscious diet or a low glycemic diet.  They are higher in calories and have added sugar and salt to make them unacceptable as a diet partner.

How do I get them? They are available in some stores, but I usually order them online from here. 

On the Go?

This is a great product for those of you who love your blended Nutrimeal shakes but are always traveling or on the go.  Thanks to one of my best customers, Kay, for passing along this little treasure to me.  It is the best little travel blender your money can buy!  Here’s a link to where to buy one of your very own Bella Rocket Blenders!

Tired of Regular Water?

Are you trying to eat healthy by sticking with water as your beverage of choice?  But are you finding that you’re getting bored with it, and would like something with a little taste once in a while?

This was the case for my husband and I.  We didn’t want to reach for the unhealthy fruit juices, or soda that used to be our staples, but sometimes you just want something else to drink.

Our answer has been Vitamin Water Zero.  It is infused with electrolytes, sweetened with stevia, and enhanced with nutrients.  It is the perfect drink to gulp after a trip to the gym.  I love that they taste good, and that they’re pretty much guilt free.  And it does help that Costco sells them in large pallets to negate the usually hefty price tag per bottle.

What’s your favorite healthy drink when you’re sick of water?

Featured Product of the Week – Peanut Butter Nutrition Bar

Health Basics

  • Healthy heart product*
  • 10 g of protein
  • 2 g of fiber
  • Low glycemic

Nutrition Bar Difference

  • A low-glycemic score provides a more sustainable source of energy compared to high sugar snacks.*

Peanut Butter Crunch Nutrition Bar
In your purse or in the car, it’s always a good idea to have something quick and easy to eat before hunger hits. And with USANA’s snack bars, you know you are getting valuable and balanced nutrition that can help you manage your weight. Nutrition Bars were developed to provide a healthy and convenient treat, adding important fiber and protein that may be left out of typical daily diets. Soy protein is important because it supports a healthy heart and cardiovascular system. The Peanut Butter Crunch Nutrition Bar has real peanut chunks and a creamy peanut taste, without a lot of calories and fat. It is a low-glycemic snack as well, and that is important because low-glycemic foods raise blood-glucose levels slowly for sustained energy, which keeps you feeling satisfied longer.* So snack freely and feel good about these great-for-you treats!