About USANA Health Sciences……..

Part of the curriculum for a Bachelor of Science in Holistic Nutrition is learning to create vitamin and mineral therapy programs for clients. I studied RDI’s (Recommended Dietary Intake established by the US government), the ODI’s (Optimum Daily Intake, which is higher than the RDI’s, and were established by nutritional pioneer Dr. Shari Lieberman, Ph.D.) and the PDI’s (Performance Daily Intake are guidelines established for Athlete’s based on science of both nutrition and sports nutrition.) As if that wasn’t enough, I studied each individual vitamin, mineral and amino acid, their food sources and their roles in our body.

Clients have continually asked me what supplement brands are good. With so many on the market, it can get both confusing and expensive. The last thing you want is to spend you hard earned money on supplements only to find out they don’t break down in your body or don’t contain everything listed on the label. My family utilizes supplements for health and sports performance and I began a quest to find the best products available.

A friend told me about the Nutrisearch Comparative Guide to Nutritional Supplements by Lyle MacWilliam, MSc, FP. Companies (over 1500) voluntarily submit their vitamins for extensive testing. This is a great scientific, un-biased study that compares product quality through independent laboratory analysis. If a company receives the NutriSearch Gold Medal of Achievement you have the assurance that what they say is on the label is truly in the bottle.

This is the reason I decided to recommend USANA Health Sciences products to my clients. USANA received the Gold Medal of Achievement for product and manufacturing quality. Their products comply with pharmaceutical GMP (Good Manufacturing Requirements) which require strict manufacturing procedures. Very few companies meet this high quality and standard. I did my own research and found that USANA’s HealthPak 100 meets the ODI recommendations as well as most of the PDI’s. Impressive!

USANA offers exceptional vitamin and nutritional products for active adults, athletes, children, teens and seniors. I offer free consultations to help you get started on the path to excellent health using USANA. Check out my website for more information!
http://www.fitnesselements.usana.com/

Quick and Healthy Chicken and Asparagus Stir Fry

Serves: 4


Ingredients:

1 Lb. boneless, skinless chicken breast
2 C. Asparagus, cut into 1” pieces
1 whole, sweet onion, sliced
1 tsp. crushed garlic
1 TBSP Sesame Oil
1 TBSP light Soy Sauce
1 TBSP lime juice
1 tsp. brown sugar


Cube raw chicken into 1” pieces. Spray a large nonstick skillet with Pam spray, adding the garlic and chicken. Cook chicken on med-high heat until thoroughly cooked. Set aside in a medium bowl.

Combine the lime juice, soy sauce and brown sugar in a small bowl and set aside. Wipe out the skillet and add non-stick spray. Heat on medium high heat and add onions. Cook for 4-6 minutes and add the chopped asparagus and sesame oil. Cook approximately 5-7 minutes until the asparagus is tender crisp. Add the chicken back to the pan and pour the soy sauce mixture over the stir fry. Mix well, warming chicken with the vegetables. Serve immediately!

*Note: This recipe is great with cooked shrimp instead of chicken!

Per Serving: (1/4 recipe)
Calories: 261
Protein: 38
Carbs: 8.5
Fat: 8
Ratios: 59-13-28

Kick up your cardio with interval training!

Interval training is best described as incorporating and alternating higher intensity exercise with lower intensity ones. This method is a great way to stimulate and speed your metabolism. This training involves alternating short bursts of intense activity with a less-intense form of the original activity.The great advantage to interval training is that you don’t have to work out for long periods of time.

Here are a couple of examples of interval training:

Treadmill
Set speed at or around 3 – 3.5 MPH

Minute 1-5 = 3% Incline
Minute 6-8 = 4% Incline
Minute 9-10 =5% Incline
Minute 11-13 =6% Incline
Minute 14-16 = 7%
Minute 17-19 = 6%
Minute 20-22 = 5%
Minute 23-25 = 4%
Minute 25-30 = 3%

Bike
Set bike intensity at level appropriate for your fitness level

Minute 1-5 = Warmup (Suggestion would be to start at 70 RPM)
Minute 6 = Start intervals, pedaling at 90-100 RPM
Minute 7 = Active recovery at 70 RPM
Minute 8 = Pedal at 90-100 RPM
Minute 9 = Pedal at 70 RPM
Minute 10-27 = Repeat the above cycle
Minute 28-30 = Cool down around 50 RPM

In these examples, you are performing cycles alternating higher intensity training with lower intensity training. If you’re at a more advanced fitness level, then you’ll need to adjust the speeds and incline accordingly to make sure the intensity is demanding for your fitness levels.

If you are designing an interval training program you need to consider the following variables:
· The duration (distance or time) of your interval
· The intensity (speed) of your interval
· The duration of your rest or recovery interval
· The amount of repetitions of each interval

Some additional benefits are:
· There is less joint impact training at an incline or cycling while burning the same or higher calories as high-impact running on a flat surface.
· Training at an incline with slower speeds can reduces the risk of injury while still offereing cardio benefits.
· Incline training recruits more muscles than training on a flat surface.