Seven Tips for a Deeper Night's Sleep

Here are seven tips for a better night's sleep, along with insights on how USANA's Pure Rest melatonin product might assist:

1. Establish a Routine: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock.

2. Create a Relaxing Bedtime Ritual: Develop a calming routine before bed, such as reading, taking a warm bath, practicing meditation, or gentle yoga. This signals to your body that it's time to wind down.

3. Limit Screen Time: Reduce exposure to screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep.

4. Maintain a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine if needed.

5. Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for light snacks if you're hungry, and consider herbal teas like chamomile, which can have calming effects.

6. Regular Exercise: Engage in regular physical activity, but aim to finish exercising at least a few hours before bedtime. Exercise helps promote better sleep, but doing it too close to bedtime may have the opposite effect.  Just a few stretches will loosen your body to sleep.  Massage your feet and calves as well.
   

7. Consider USANA'S Melatonin Supplements: Pure Rest:  https://celebrate.usana.com/s/JpPFM2 may assist in regulating sleep patterns, especially if taken in accordance with recommended dosage and timing. The pure melatonin from Switzerland in Pure Rest is a hormone that helps control your sleep-wake cycle, and supplementing it can be beneficial for individuals who have trouble falling asleep.  I find it helps me sleep through the night as well.
   

Questions?  Send me a message at:  watersdd2@gmail.com

Three Powerful Benefits of Vertical and Sustainable Gardening

 

Sustainable gardening practices like those seen in Garden Towers funded by the USANA Foundation, offer numerous health benefits:

1. Access to Fresh, Nutrient-Dense Produce: Vertical gardening encourages the cultivation of fruits, vegetables, and herbs in a controlled environment. This facilitates easy access to freshly harvested, nutrient-rich produce. Consuming freshly picked fruits and vegetables ensures a higher intake of vitamins, minerals, and antioxidants, contributing to overall health and well-being.

2. Physical Activity and Stress Reduction: Engaging in gardening, even in a vertical setting, involves physical activity like planting, watering, and harvesting. This moderate exercise contributes to improved physical fitness, flexibility, and cardiovascular health. Moreover, spending time tending to plants in a garden environment has been shown to reduce stress levels, promote relaxation, and enhance mental well-being.

3. Reduced Exposure to Harmful Substances: Sustainable gardening often avoids or minimizes the use of synthetic pesticides and herbicides. With methods like Garden Towers provide a controlled environment that can reduce exposure to harmful chemicals, ensuring the produce is free from pesticide residues. This contributes to a healthier diet and reduces the risk of ingesting potentially harmful substances found in conventionally grown produce.

   Notice:  The Garden Towers provided by the USANA Foundation have been established in needy communities in 14 countries.  Each tower can hold 120-160 plants.   

   A pilot project is being introduced in 2024, in Winnipeg, Manitoba, Canada, where there are approximately 121 days for gardening.  The towers will provide much more needed fresh produce during this time, using less space and water.
   

By promoting sustainable gardening practices like Garden Towers, individuals can enjoy increased access to fresh, pesticide-free produce, engage in physical activity, and experience the mental health benefits associated with spending time in green spaces—all of which contribute significantly to overall health and wellness.

Check Out The Many Benefits of Having a Home Based Business!

There are so many great benefits to having your own home-based business!

 Running a home-based business offers numerous advantages, including tax benefits. Here are seven benefits:

1. Flexibility and Work-Life Balance: Working from home allows you to set your own schedule, creating a better balance between work and personal life. You have the flexibility to attend to family needs, hobbies, or personal commitments without the constraints of a traditional office job.

2. Cost Savings: Operating a business from home reduces overhead costs significantly. You'll save on commuting expenses, office rent, utilities, and other associated costs. This can positively impact your bottom line, especially in the early stages of your business.

3. Tax Deductions: Home-based business owners can benefit from various tax deductions. These may include deductions for a portion of your home expenses such as mortgage interest or rent, utilities, insurance, and property taxes that are attributed to your home office space.  An excellent Tax Consultant, Hugo Astacio with FBC,  just came to my home to determine my business and personal taxes.  This gives peace to have professional help, and the cost is a tax write off!
   

   
   
    

4. Increased Productivity: For many people, working in a familiar environment can increase productivity. There are fewer distractions and interruptions compared to a traditional office setting, allowing you to focus better on tasks at hand.

5. Minimal Commute Time: The time saved from commuting can be redirected towards more productive tasks or personal activities. This can also contribute to better mental health and reduced stress levels.

6. Scalability and Growth: Home-based businesses offer scalability. You can start small and expand gradually as your business grows. As you're not tied to a fixed office space, it's easier to adapt to changes and scale operations according to demand.

7. Greater Autonomy and Control: Running a business from home gives you greater control over your work environment and business operations. You make decisions regarding your workspace, business processes, and work methods without interference from external factors.

Remember, while the tax benefits can be advantageous, it's essential to comply with tax regulations and maintain accurate records to claim these deductions legitimately. Seeking advice from a qualified tax professional is advisable to ensure compliance and maximize the benefits available to you.

 

Stay Hydrated With These Electrolytes Every Day!

 Here's why electrolytes are so important when hydrating!

Staying adequately hydrated is crucial for overall health and well-being. Adding electrolytes, such as those found in USANA's Watermelon Drink, can enhance hydration and provide additional benefits. Here are seven reasons to hydrate throughout the day, with a focus on the benefits of electrolyte-rich beverages like USANA's Watermelon Drink:

1. Optimal Physical Performance:

   • Proper hydration is essential for maintaining peak physical performance. Dehydration can lead to fatigue, decreased endurance, and impaired coordination. Electrolytes, including sodium and potassium, help regulate fluid balance and support muscle function, contributing to improved athletic performance.

2. Electrolyte Balance:

   • Electrolytes are minerals that carry an electric charge and play a vital role in maintaining fluid balance in and around cells. Consuming electrolyte-rich beverages like USANA's Watermelon Drink helps replenish these essential minerals, preventing electrolyte imbalances that can result from sweating, exercise, or other factors.

3. Temperature Regulation:

   • Hydration is crucial for regulating body temperature. Water helps dissipate heat through sweating, and electrolytes aid in this process. The sodium in electrolytes helps retain water in the body, preventing excessive loss through sweating and supporting efficient temperature regulation.

4. Cognitive Function:

   • Dehydration can negatively impact cognitive function, leading to difficulties in concentration, alertness, and short-term memory. Proper hydration, along with electrolytes, supports optimal brain function, enhancing cognitive performance.

5. Digestive Health:

   • Water is essential for proper digestion and nutrient absorption. Staying hydrated aids in the movement of food through the digestive system and helps prevent constipation. The electrolytes in USANA's Watermelon Drink can further support digestive health by promoting a balanced environment in the digestive tract.

6. Joint and Muscle Health:

   • Adequate hydration is important for joint lubrication and can help prevent muscle cramps and stiffness. Electrolytes, particularly potassium and magnesium, contribute to muscle and nerve function, reducing the risk of muscle-related issues during physical activity.

7. Skin Health:

   • Hydration is key to maintaining healthy skin. Proper water intake helps keep the skin moisturized, reducing the risk of dryness and promoting a more youthful appearance. Electrolytes contribute to the overall health of skin cells and tissues.

It's important to note that individual hydration needs can vary based on factors such as age, activity level, climate, and overall health. Consulting with a healthcare professional or nutritionist can help determine specific hydration requirements for an individual. Additionally, while electrolyte-rich beverages can be beneficial, moderation is key to avoid excessive intake of certain minerals.

Order the Watermelon Drink at:  www.celebrate.usana.com  Click on Deanna Waters

Seven Benefits of Planks in Your Fitness Routine

 

Planks are an excellent exercise for strengthening your core and offer a variety of benefits. Here are seven benefits of incorporating planks into your fitness routine:

1. Core Strength: Planks primarily target your core muscles, including the rectus abdominis, transverse abdominis, and obliques. This helps to improve core strength, leading to better posture and stability.

2. Improved Posture: Strengthening your core through planks can help you maintain better posture, reducing the risk of back pain and discomfort.

3. Increased Stability: Planks engage multiple muscle groups, including the shoulders, back, and glutes, which enhances overall stability and balance.

4. Reduced Risk of Injury: A strong core can help protect your lower back and spine, reducing the risk of injury during everyday activities or sports.

5. Enhanced Metabolism: Planks engage multiple muscle groups simultaneously, which can help increase your metabolic rate and assist with weight management.

6. Better Flexibility: While holding a plank, you stretch and elongate your muscles, which can improve flexibility over time, particularly in the shoulders, hamstrings, and arches of your feet.

7. Time-Efficient Workout: Planks are a quick and effective exercise that can be done almost anywhere without the need for equipment. They provide a full-body workout in a short amount of time.

To maximize the benefits, it's essential to maintain proper form and gradually increase the duration of your planks as your strength improves. Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any underlying medical conditions.

How To Build A Strong Immune System to Fight Flus, Colds and Infections.

Building a strong immune system is essential for maintaining good health and protecting your body from various infections and illnesses. While there's no magic bullet for boosting your immune system, adopting a healthy lifestyle and following natural practices can help strengthen your immunity.  

 

Here are seven reasons and natural ways to build your immune system:

1. Proper Nutrition:

   • Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
   • Incorporate foods high in antioxidants, vitamins (especially vitamin C and D), and minerals (like zinc) that support immune function.
   • Avoid excessive sugar and processed foods, as they can weaken the immune system.
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   • 2.   Natural Vitamin Supplements and Immune-Boosting Foods:

   • Consider incorporating natural immune-boosting nutritional shakes and drinks and foods, such as echinacea, garlic, ginger, turmeric, and probiotics, into your diet.
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   • Add USANA's Probiotics every other day, that provides live microorganisms that temporarily modify gut flora, which is so important for immunity.
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   • The Chocolate Nutrimeal Shake is a powerful start to your day, while the Peanut Butter Snack Bar builds up your immune system mid morning or mid afternoon.
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   • Booster C 600 is high potency source of USANA's Proprietary Poly C, and contains Echinacea, zinc and Elderberry.
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   • 3.  Regular Exercise:
   • Engage in regular physical activity to improve blood circulation and stimulate the immune system.
   • Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

2. 4.  Quality Sleep:

   • Prioritize getting 7-9 hours of quality sleep each night to allow your body to repair and regenerate.
   • Consistent, restful sleep is crucial for a strong immune system.

3. 5. Stress Management:

   • Chronic stress can weaken the immune system, so practice stress-reduction techniques such as mindfulness, meditation, deep breathing, or yoga.
   • Engage in activities that bring you joy and relaxation.

4. 6. Hydration:

   • Stay well-hydrated by drinking plenty of water, as it helps flush out toxins and supports overall bodily functions.

5. 7.  Good Hygiene:

   • Wash your hands regularly with soap and water to prevent the spread of germs and infections.
   • Maintain good personal hygiene and follow recommended vaccination schedules
6. • Remember that building a strong immune system is an ongoing process. It's essential to make these practices part of your daily routine to maintain a healthy immune system. While these strategies can help support your immunity, they should not replace professional medical advice or treatments if you are already dealing with health issues.