Prenatal Vitamin

prenatalI’m not sure I’ve ever been this excited about a new product from USANA.  My wish has been granted with the addition of the USANA prenatal vitamins  This new prenatal version of USANA’s Essentials contains the same great quality as the Essentials, with the added benefit of optimal levels of the nutrients you need for a healthy Mommy and Baby.  This newly registered prenatal will be added to the Physicians Desk Reference Manual in 2014.  As usual, only the best from USANA.  Read more about it here.


The Natural Anti-Inflammatory

gel capsulesYou’ve likely heard about the many health benefits of omega-3 fatty acids. Are you getting enough of them in your diet?

According to experts, probably not. And most people you know — your spouse, your toddler, and your mom – probably aren’t either.

“Pretty much everybody’s diet is deficient in omega-3s,” says David C. Leopold, MD, director of integrative medical education at the Scripps Center for Integrative Medicine in San Diego. “I think that’s why adding them back in seems to have so many health benefits. We’re just balancing out what’s normally” there.

Omega-3s are rapidly becoming an important tool in mainstream medicine. They seem to have health benefits for every age group – from before birth to old age. There’s conclusive evidence that they protect against heart disease and lower triglycerides. There’s also some research showing that they might help with dozens of other conditions, too.

To help you better understand the benefits — and some of the risks — of omega-3s, here’s a primer on using omega-3 fatty acids.


Omega-3s are essential fatty acids — we need them for our bodies to work properly. One of their most important benefits is that they seem to have an anti-inflammatory effect.

“A lot of diseases, like heart disease and arthritis, seem to be related to an inflammatory process,” says Leopold. “Omega-3s can tune down the body’s inflammation, and that may be how they help prevent some of these chronic diseases.”

So how do omega-3s benefit people at different ages? Here’s the rundown on the research.


Omega-3s are important for children’s health right from the start – actually, before they’re even born. Here’s some of the evidence.

  • Cognitive development. Some studies show that infants fed formulas enriched with the omega-3 fatty acid DHA show improvements in hand-eye coordination, attention span, social skills, and intelligence test scores. Studies have shown that children born to mothers who took supplements of omega-3s (DHA and EPA) during pregnancy and the during the first months of breastfeeding scored higher on cognitive tests at 4 years of age compared to children whose mothers did not take supplements of DHA and EPA.
  • Asthma risk. A 2008 study found that the teenage children of women who took fish oil during pregnancy were less likely to have developed asthma.
  • Growth. There’s some evidence that when omega-3s are added to formula, it promotes growth and brain development in premature infants.
  • Preterm labor. A 2003 study found that women who ate eggs enriched with omega-3s were less likely to go into premature labor than women who ate standard eggs.

***Although none of these studies are conclusive, there’s good reason to make sure that infants – and pregnant women — are getting their omega 3s.


Some of the childhood conditions that have been studied include:

  • ADHD. Kids with ADHD may have lower levels of omega-3s in their bodies than normal, and a few small studies have looked at fish oil supplements as a treatment. They found that the supplements might improve behavior, reduce hyperactivity, and boost attention in kids under 12.
  • Depression. Fish oil is often used as a treatment for depression in adults; there have been a few studies in children too. One small 2006 study of fish oil in depressed 6- to 12-year-olds found it helped their symptoms significantly.
  • Diabetes. One small study looked at kids who were at high risk of developing type 2 diabetes. The researchers found that those who ate a high omega-3 diet were less likely to develop the condition.
  • Asthma. Omega-3s may reduce inflammation in the airways, which could benefit those with asthma. One small study of 29 children with asthma found that those taking fish oil for 10 months had fewer symptoms than those who didn’t. However, other studies of omega-3s as an asthma treatment have not found consistent evidence that they help.


As an age group, young adults tend to be pretty healthy. But it’s a good time to start thinking ahead and considering your health in the long-term. So how can omega-3s help?

  • Cardiovascular health. Studies have found that people who eat fatty fish twice a week have lower rates of heart disease. One study found that fish oil – in foods or supplements – cut the risk of death from cardiovascular disease by 32%. People with documented heart disease are advised to get about 1 gram of omega-3s from fish oil per day or to consider EPA plus DHA supplements.
  • Cancer. So far, the evidence is not very strong. But a number of studies have noted that people who take in higher amounts of omega-3s seem to have lower levels of certain cancers. These include cancers of the breast, prostate, colon, ovaries, esophagus, and others. Are the omega-3s really responsible? It’s impossible to say. But the evidence is promising and more research needs to be done.
  • Depression and other psychiatric conditions. There’s some fairly good evidence that omega-3s can play a role in brain chemistry and a number of studies have found some benefits. Several studies have found that blood levels of omega-3 fatty acids are lower in those who suffer from depression .

“We have studies showing that countries that have healthier diets — with more vegetables and fish — tend to have a lower incidence of depression than western countries,” says Ronald Glick, MD, medical director of the Center for Integrative Medicine at the University of Pittsburgh Medical Center.

At least a few studies have found that adding omega-3s supplements is beneficial for those suffering from depression. For instance, fish oil does seem to boost the effectiveness of some antidepressants. There’s also some early evidence that omega-3s might help with schizophrenia and the depressive symptoms of bipolar disorder. There’s some  evidence that omega-3s may help with other conditions — ranging from skin conditions to painful menstruation to Crohn’s disease and inflammatory bowel disease.


As you get older, the risks of serious conditions like heart disease grow. The good news is that omega-3s have their best established benefits in people of this age group.

  • Heart health. “Omega-3s have enormous benefits from a cardiovascular standpoint,” says Erminia M. Guarneri, MD, a cardiologist and medical director of the Scripps Center for Integrative Medicine. Not only do they help prevent problems in healthy people, they also cut the risk of complications and death in people who already have heart disease. Omega-3s seem to help keep the heart rhythm steady. One study found that people who had already had a heart attack and took fish oil had a 45% decrease in the risk of heart-related death. Fish and fish oil also seem to slow down arteriosclerosis and lower the risk of strokes.
  • Triglycerides. The omega-3s — DHA and EPA — can slash triglyceride levels by 20% to 50%. The effect seems to depend on the amount, so your doctor might recommend fairly high doses. The effects of omega-3s on other types of cholesterol are less clear.
  • Rheumatoid arthritis. While the evidence isn’t conclusive, a number of studies have found that fish oil can reduce rheumatoid arthritis symptoms, like morning stiffness and pain. High doses – of 3 to 4 grams — may be necessary. No one should be on such a large dose without the supervision of a doctor.
  • Osteoporosis. Studies have found that people who eat higher levels of fatty fish than average have greater bone density in the hip. One study found that fish oil – in combination with calcium and primrose oil – increased bone density in older people with osteoporosis.
  • Memory, dementia, and Alzheimer’s disease. Several studies have found that diets high in fatty fish may help prevent memory loss and lower the risk of dementia in older people. However, other studies have not found a benefit. Recent studies have also evaluated whether the omega-3 supplement DHA can slow the decline seen in people with Alzheimer’s dementia or in age-associated memory impairment. One recent study showed that DHA can be a beneficial supplement and may have a positive effect on gradual memory loss associated with aging.


What’s the best way to get your omega-3s? Improve your diet and add a supplement, experts say.

Fatty fish are a good source of DHA and EPA. Although there are plant sources of omega-3s – in foods like flax, olive oil, and some leafy greens – they don’t seem to be quite as effective. Plants contain a fatty acid called ALA, which has to be broken down into DHA and EPA in the body.

Unfortunately, when it comes to Omega supplements one must be careful of the toxins that can build up in some seafood, such as shark, swordfish, and tile fish. By eating smaller fatty fish – like salmon and trout –  you can limit your.risk of toxins, but not completely.  Therefore, a pure Omega 3, like USANA’s BiOmega is the perfect alternative.

lg-122-US-BiomegaWhat makes BiOmega exceptional is that it has all the benefits of fish oil in a convenient gel capsule, and it is free of harmful contaminants like mercury because of its double distillation process. It also contains concentrated doses of DHA, a beneficial fat that supports memory and learning, and is greatly recommended for pregnant women. And BiOmega contains an additional dose of vitamin D, a nutrient found deficient in the average diet. BiOmega is also formulated with lemon oil to kill the fishy aftertaste found in other fish oil supplements.


lg-144-US-BiomegaJrUSANA offers BiOmega Jr. Nearly 80 percent of children in North America are estimated to be deficient in omega-3s. Fortunately, it’s easy to give your child a smart start for lifelong good health with USANA’s high-quality omega-3 supplement for kids, BiOmega Jr. This delicious orange-pineapple flavored gel offers a highly absorbable form of omega-3 fatty acids EPA plus DHA in a delicious, creamy gel that that kids love. And because it comes in single-serve packets, it’s easy to give kids on the go.

Sweet Poison

I came across this infographic this morning as I was reading one of my favorite blogs, The Nourishing Gourmet.  There are so many of us poisoning ourselves with refined sugar.  I used to be one of them.  The freedom from this addiction has brought my family renewed health, vitality, and energy.  There is no price tag on that.  What is your relationship with sugar?  Does your sweet tooth control you?

The Truth about Vitamin D

Do you know that Vitamin D deficiency is on the rise and that recent research shows that:

  • 77% of Americans get insufficent Vitamin D for optimal health
  • 6% of Americans are severely defficient

Vitamin D has been shown to improve:

  • Bone health
  • Cardiovascular health

And has been linked to prevent:

  • depression
  • arthritis
  • certain cancers
  • Multiple Schlerosis
  • Juvenile Diabetes
  • common viruses

Did you know that there is not enough sun north of the 42 N Latitude to make enough vitamin D in the skin between the months of November to February?

Everyone should supplement with Vitamin D along with trying to get 10-30 minutes of sun exposure each day.

The best Vitamin D supplements are potent and pure.  Check out USANA’s Vitamin D supplement to supply yourself with the best.





Blueberry Oat Bran Muffins

    • 2 cups oat bran
    • 1/8 tsp Stevia
    • 2 tsp baking powder
    • 1/2 tsp baking soda
    • 1/2 cup all natural vanilla greek yogurt
    • 1/2 cup orange juice
    • 2 eggs
    • 2 TBS olive oil
    • 3/4 frozen/unthawed blueberries
1. Combine the oat bran, sugar, baking powder, and baking soda in a large bowl, and mix well.

2. Combine the yogurt, orange juice, egg and oil in a small bowl and stir to mix well. Add the yogurt mixture.  Mix well. Fold in the blueberries.

3. Coat the bottoms only of muffin cups with nonstick cooking spray, and fill 3/4 full with the batter. Bake at 350°F for about 16 minutes or just until a wooden toothpick inserted in the center of a muffin comes out clean.

4. Remove the tin from the oven and allow it to sit for 5 minutes before removing the muffins. Serve warm or at room temperature. Refrigerate or freeze any leftovers not eaten within 24 hours.

Adjusted from this website


**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.

Healthy Never = Starving

Are you a meal skipper?  Do you think that skipping meals will help you lose weight?  You’re wrong!  Skipping meals, and not eating enough will starve your body of what it really needs and in turn lower your metabolism.  If you don’t know what to eat, or if your busy lifestyle is what is causing you to eat too little, consider healthy meal replacement like USANA’s low glycemic products.  They taste great, are full of the macro and micronutrients your body needs, offer convenience and keep your blood sugars level.

Peppered Herb Cheese Ball

Need a good low-glycemic appetizer?

Peppered Herb Cheese Ball

3 TBS snipped fresh chives
3 TBS snipped fresh basil
2 TBS snipped fresh parsley
1 8-ounce package low fat cream cheese, softened
4 ounces goat cheese
1/4 to 1/2 tsp cracked black pepper
1 clove garlic, minced
Assorted crackers, celery

1. In a shallow dish combine 1 tablespoon of the chives, 1 tablespoon of the basil, and the parsley; set aside.
2. In a medium bowl beat cream cheese and goat cheese with an electric mixer on medium speed until smooth. Beat in remaining 2 tablespoons chives, remaining 2 tablespoons basil, the pepper, and garlic. Form into a ball.
3. Roll ball in herb mixture. Wrap and chill cheese ball for 4 to 24 hours.

Servings: 24 TBS.

Dried Beef Cheese Ball: Prepare as above, except omit basil and parsley. Beat 2 ounces chopped dried beef, 3 tablespoons snipped fresh chives, and 1 teaspoon caraway seeds into cheese mixture. Serve with crisp rye crackers.

Italian Cheese Ball: Prepare as above, except substitute fontina cheese for the goat cheese and beat 2 ounces hard salami and 2 tablespoons finely chopped roasted red sweet pepper into the cheese mixture. Serve with sour dough baguette slices.


Don’t starve yourself.  Your body needs calories to thrive.  Make the calories count by eating a diet rich in nutrients! Food is fuel.  By eating a balanced and healthy diet, you will have more energy, mental clarity, lose weight, and maybe even get off those pesky medication. Make sure you are eating clean 90% of the time, taking a high quality supplement, getting 7-8 hours of sleep and exercising at least 3-4 times per week!