Drink Up! Stay Hydrated & Boost Your Performance

What to Consume During Your Workout

Whether you're an avid walker, runner, or weekend warrior the first thing an athlete needs to maintain his/her energy during a workout is...you guessed it, Hydration!

It sure seems to make sense when you learn that our bodies are made up of about 60% water.  It is important to stay hydrated for a variety of health reasons. Unfortunately many people are dehydrated before they even work out!  Did you know that being hydrated can cause:

• Dry skin
• Headaches
• Constipation
• Dizziness or Lightheaded
• Irritability 
• Energy Loss
• And more...

Being and staying hydrated during athletic activity is especially important as fluid helps transport blood and oxygen to the heart, fluid also helps cool the body down, and helps replace water lost from sweat.  In addition to losing water, we also lose electrolytes during hard work and exercise.
If water and electrolytes are not replaced, the body will compensate by borrowing from the bloodstream, which means the heart has to work harder, which may also lead to less energy, and long-term possibly progressive health issues.  This is why water alone may not be the best choice for re-hydration.
Both water and electrolytes need to be replaced during your workout to maintain energy, prevent health issues, and give the proper fluid balance.

So hydrate strategically! The body can not absorb water as fast as it is capable of losing it.  But drinking the right kind of fluid to maximize absorption will help. Choosing a drink that consists of a water/carbohydrate/electrolyte blend will provide the proper balance and absorption the muscles need to fuel the body, power your workout longer and, will be used more efficiently by the body than water alone.

Don't wait until you are thirsty to drink!  Drink plenty of water and fluids throughout the day to stay hydrated.

To power through your workouts:

Drink small amounts of fluids all day

Hydrate with 2 or 3 cups of fluids 2-4 hours before your activity

Consume fluids/re-hydration drink approximately 5 minutes before your workout

During your workout it is important to drink approximately 1/2 cup or so of fluids/re-hydration drink every 15-30 minutes

When choosing your re-hydration drink, remember to look for a water/carbohydrate/electrolyte blend.  In addition, there is NO need for artificial flavors, artificial sweeteners, artificial colorings, or preservatives as they offer NO additional health benefit, and certainly NO athletic benefits!

I use Shaklee's Performance product for my hydration. It is available in both lemon-lime and orange.  I do love the taste but mostly thrilled that it is natural and guaranteed to work!

As a heads-up, there are many, but one example of an ingredient to avoid is BVO or Brominated Vegetable Oil-used as an emulsifier. This ingredient can be found in some pre-made sports drinks. Health concerns about BVO stem from the fact that it contains bromine, the element found in brominated flame retardants. YUCK! Read your labels!

 Extra Boost:
Athletes have been using Resveratrol for years to combat inflammation and oxidative stress caused by prolonged exercise.  Although resveratrol itself is very good at relieving inflammation it will not, by itself, increase the number of mitochondria in muscle cells nor increase their output.  However, a product by Shaklee called, Vivix has been shown to do both. I've felt increased energy since adding Vivix to my daily regimen.

Whether your exercise of choice is Jazzercise, Pilates, Spinning, Running, Triathlons, etc., regular use of Vivix will increase your energy output and make whatever you do to stay in shape more fun and productive.  Putting a teaspoonful of Vivix in your water bottle during your chosen form of exercise will relieve exercise induced inflammation and will help you recover faster with less soreness. Want to learn more about Vivix: Click Here

If you'd like to learn more about re-hydration, carbohydrates, electrolytes, etc., use the following link to visit the American College of Sports Medicine page.  It offers great info:
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-sports-drinks-carbohydrate-gels-and-energy-bars.pdf

Blessings until next when I'll share what to eat AFTER your work-out -Bring on the sunshine :)  Be well~

What to eat BEFORE you workout

Whether you are a casual walker, runner, marathoner, weekend warrior, or fitness fanatic...what you eat and when you eat it will make a BIG difference in the success of your workout.

For all your hard work, it's important to do everything you can to get the most out of your workouts!

And, yes, it’s true, healthy nutritional choices before your workouts will ensure your diet will efficiently fuel your exercise — and not slow it down.
 

I recently finished my 9th 1/2 Marathon. This distance is a challenge for me, but I have learned many tips to help me not only push through, but continue to PR.  I've learned to listen to accomplished athletes in the sport and to trust clinical studies as there is a lot of hype in the fitness industry.  Since my first 1/2 marathon in 2012, I have been able to take more than 30 minutes off my pace. At 48 years old, and never been a runner before 2012, I am extremely pleased with my results and very happy that I continue to cut time off my training runs and races.

Here’s a look at just 2 parts of my training diet that have helped tremendously to optimize my performance:

• Fluids help maintain normal body temperature and deliver energy and nutrients to muscles; this is important because well-hydrated athletes can perform better and longer.

• Carbohydrate is the fuel of choice for all athletes because it is the most readily available fuel source for working muscles.

Timing the consumption of your food and drink before and throughout exercise can improve hydration, energy, recovery, and the quality of your workouts. 
                      To get the most out of your workout, follow these BEFORE tips:

BEFORE:
Before doesn't just mean the few minutes before the actual workout or athletic activity...before also means several hours and even days before.  After all, what you put into your body is exactly what you will get out of it! This is a great time to remind us to cut back on junk, fried and processed foods, etc. but especially avoid them before your workout.

Hydration:
The American College of Sports Medicine recommends prehydrating with 2–3 cups of clear fluids in the hours before exercise.Beginning your workout hydrated is essential as our bodies are made up of 60% water!  In addition, staying hydrated isn't just for race day...staying hydrated every day is essential for our overall health. Be sure to drink plenty of water throughout the day, every day. 

Carbohydrates:
By far the most important fuel source for your workouts as they help to build muscle! Carbohydrates are converted into an immediate energy source for when the body needs it and carbohydrates are the key to turning fat into muscle. In addition even at rest the body uses approximately 25% of stored carbohydrates. So it is essential to eat healthy carbohydrates throughout the day and especially the night before, and up to several hours before your workout. As suggested for a healthy diet, avoiding the "white" carbohydrates will give you sustained energy and help to avoid those sudden glucose crashes. So avoid white bread, white sugar etc. Instead choose healthy carbohydrates such as whole-grain breads, pasta, cereal foods, salads, fruits, and vegetables. 

Several Hours Before:
Many people choose pasta, salads, and whole grain breads which are great, and here's another healthy carbohydrate choice for several hours or the evening before a heavy workout--A bowl of oatmeal with fruit. This offers a great amount of healthy carbohydrates as well as a great source of B-vitamins. B-vitamins help to convert carbohydrates into fuel. in addition, they also help the nervous system!

Up to 2 Hours Before:
Consider enjoying a light meal, a nutritious sports bar, or meal replacement shake that provides a good amount of carbohydrates in a rapidly digested form. Especially if you are planning to work out for 1 hour or more. I absolutely love the Shaklee sports products as they are clinically proven to work and offer NO additional artificial, banned, or unhealthy ingredients.

30 Minutes Before:
Chew it!
Stay focused and motivated! Consider caffeine :)  Just 1 cup of either Coffee or Green Tea have been proven to enhance concentration, focus, and mental alertness.  In addition, Green Tea also offers additional health benefits as it includes the amino acid L-theanine which has been proven to improve performance, improve mood, and sustain energy. I have fallen in love with the energy boost I get from the Shaklee Energy Chews. They are an easy to take along, a delicious citrus flavor, full of energy boosting ingredients, including green tea, and offer nothing artificial.

 Drink it!
Athletes have been using Resveratrol for years to combat inflammation and oxidative stress caused by prolonged exercise.  Although resveratrol itself is very good at relieving inflammation it
 will not, by itself, increase the number of mitochondria in muscle cells nor increase their output.  Only Shaklee's Vivix has been shown to do both.
Whether your exercise of choice is Jazzercise, Pilates, Spinning, Running, Triathlons, etc., regular use of Vivix will increase your energy output and make whatever you do to stay in shape more fun and productive.  Putting a teaspoonful of Vivix in your water bottle during your chosen form of exercise will relieve exercise induced inflammation and will help you recover faster with less soreness. Want to learn more: Click Here

  
What to Avoid:
When fueling your workouts remember to read your sport product labels as cautiously as you do your food labels. There is NO need for unnecessary/unhealthy ingredients to be added to your body. Unfortunately, many of these can be found in sports products on the market.
  
I would suggest avoiding these:

• Artificial Colors
• Artificial Flavors
• Artificial Sweeteners (Ace-K, Aspartame, Sucralose)
• Artificial Preservatives (Sodium Benzoate, Potassium Sorbate, EDTA)
• Brominated Vegetable Oil (Also labeled BVO-it's a poison)
•  
• To Learn more about the Shaklee products and/or the Olympic Athletes who use Shaklee, 
• Click link below~
•  
• http://gaskell.myshaklee.com/us/en/products.php?sku=20158 

Fighting Insomnia Naturally

 

Prevent Sleeplessness Without Medication

Author: Dr. Pierre Dubois

Do you struggle to fall asleep at night?  Do you find yourself wide awake at three in the morning staring up at the ceiling and wondering if you’ll fall back to sleep at all before your alarm goes off?
If you answered “yes”, you are not alone. Research has shown that up to 50 percent of the population suffers from insomnia with up to a third having struggled with it for at least a year.
 

How Much Sleep Do You Need?

The average adult requires a little over 8 hours of sleep each day.  However, very few people are able to manage that with lives that are more hectic than ever. Jobs, children and other obligations require us to be up with the birds and to go to bed far later than we would if we were following our own biological rhythm. A disruption to our circadian rhythm, which governs our hormone production, body temperature and sleep, can lead to insomnia.
 

What Does Insomnia Do To Us?

We need adequate, restful sleep in order to perform at our best. Prolonged insomnia can cause mental fuzziness and interfere with how you perform your daily activities. It also increases your risk of depression, headaches, auto accidents, and can lead to substance abuse.

Of course, worrying about the lack of sleep you are getting rarely helps you get more sleep! Stress, anxiety, and widespread use of coffee and alcohol are some of the greatest contributors to insomnia.
 

How Do You Fight Insomnia?

Learning how to manage stress effectively is one of the best ways to increase your chances of getting a good night’s sleep, and making some changes to your lifestyle may make a difference in the number of hours of sleep you get. The following are the top 10 strategies you can use:

•    Get regular exercise before dinner, which can help put your body in a restful state by bedtime. Just be sure not to exercise too close to bedtime, as this will likely make you restless.

•    Try to get out in the late afternoon sun as often as possible to stimulate melatonin release, which will help get your circadian rhythm back on track.

•    Use stress reduction techniques such as yoga, meditation and Tai Chi, which are great ways to help teach your mind and body to relax.

•    Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon on, and keep your consumption of alcohol to a minimum.

•    Eat a small snack of protein with a complex carbohydrate just before bed, such as peanut butter on a whole-grain cracker. It can keep your blood sugar from dipping too low and waking you up in the night.

•    Keep to the same sleeping and waking schedule every day and don’t change it by more than an hour on weekends.

•    Avoid television or computer use at least an hour before bedtime, as it stimulates the brain, making it difficult to fall asleep.

•    Keep your bedroom dark, quiet and cool.

•    If you are lying awake for more than about 20 minutes, get up and go sit in another dimly lit room until you feel sleepy.

By Denise Gaskell:
Need a little more help falling & staying asleep?

  Try Gentle Sleep Complex~
This unique Shaklee combination features passion flower, German chamomile, and valerian. Valerian has been used for over a thousand years to help maintain a calm state, promote relaxation, and foster restful sleep Swallow tables or crush and mix as a tea. .
 

These strategies have proven useful for many people in getting them back to a regular sleeping rhythm. Give them a try — they may help you too!


To your health~Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net
www.gaskell.myshaklee.com

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

Stop Hating on Yourself~

                            

When was the last time you stood in front of the mirror....looked in the mirror and thought good thoughts?

Be honest with yourself, what are the thoughts that run thru your head when you look in the mirror, or when you get dressed, when you go out shopping, or while eating?  Are you using  positive, healthy words?
Are they words you would say out-loud to anyone else?  Probably not.  Sadly, many people hate their bodies--or at least some "part" of their body and not only are those negative thoughts and negative self talk unhealthy, it may have long-term negative effects for you and your family as well.

According to Rice University some of the effects of having a negative body image include:

• emotional distress
•  low self-esteem
• unhealthy dieting habits
•  anxiety 
•  depression 
• eating disorders 
• take risks with their sexual health
• social withdrawal
• stop doing healthy activities that require you to show your body, such as exercising, having sex, going to the doctor, or swimming

So, how do we Stop Hating and Learn to Love our Bodies?
   
Step One:  Create a goal. 
What is it that YOU would like to achieve?  Improved health, workout more, fit into skinny jeans, less stress, reduce disease risk, wear a swimsuit, sleep better, have more energy, look healthier, better eating habits, have more self confidence?

Step Two:  Write it down!--in several places; on sticky notes, on your calendar, in your phone, put them in several places to remind you daily.  Use positive words & affirm your goal daily--out loud would be best!
     
Here are a few examples:
"Like a powerful magnet, I easily attract healthy, positive people into my life"
"I feel nourished, healthy, and fit. I am zipping up my favorite jeans and I look and feel great!"
"Working out gives me an abundance of energy and makes me feel youthful!"
    


Step Three:  Keep track of your successes. Log healthy activities in your phone, on an app, ( I use this Shaklee app to keep track of my calories, my healthy activities, and to track my mood as well) or journal your daily successes in a book.  Write down positive statements about yourself. Every night before going to bed, make a list of all the things you accomplished, no need to go through all the things you "should have" done.  Keep your thoughts positive and focused on your accomplishments.

Step Four:  Reward Yourself!  After achieving a goal you set, celebrate your success. Celebrating an achieved goal will help keep you motivated. Decide ahead of time of what your reward will be.  Maybe its a long herbal bubble bath, a trip to the library, new outfit, a walk with a friend, or even some dark chocolate!
You deserve to be rewarded.  Enjoy it.  

Step Five:  Repeat!  Committing to creating a goal and making it stick may not be easy, but you will be thrilled with the long-term results. Take it one day at a time. In addition, feel free to "re-do" a goal.  No one says you can only have the goal once. It's about getting to a place where you are able to Love yourself and your body.


~Be Outstanding~

Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net

Denise's Vegan Dump Cake

Having a daughter who chose to quit eating meat after the 3rd grade field trip to a local farm, and then chose a Vegan lifestyle in high school (oh the flack we received!) we've played with many,  "traditional" recipes in order to enjoy a plant-based, healthier version of many meals and desserts.

In addition, there are 5 other palate's at home to please...
1-vegetarian
1-super picky eater
1-kid who'll eat anything
1-husband who eats according to how it looks

And me-ingredient snob and eats mostly a plant-based diet

                                 So making a dish to please everyone--happens occasionally :)

This dessert is a family favorite and gets gobbled-up at every event it attends!

  

It's...Flavorful, Gooey, Buttery and oh so Fruity, Crunchy, Delicious, and Vegan! (and super easy to make)

Dump Cake
The traditional Dump Cake is simply made by literally dumping a yellow cake mix, can of pie filling, and 2 sticks of butter in a cake pan and baking..easy enough. However in addition to pleasing pallets,  I'm also a label reader and yes, a health nut...so the typical cake mix is a no-no and canned pie filling...not even an option!

My version of Dump Cake is certainly simple and somewhat healthy--after all, it's made with frozen fruit and natural cake mix!  In addition, you only need 3 ingredients, so its easy, quick to make, and of course, Vegan.

My Recipe
2 - Vanilla Cake Mix by Trader Joes
2 - 12oz Bags Frozen Blueberries-thawed to room temperature. Sprinkle with 1 Tablespoon sugar if you like
1 - Cup Earth Balance Organic Vegan Butter
Optional: 1-Cup Chopped Nuts of your choice, 1-Cup Organic Coconut shreds

   

Preheat oven to 350°

Grease 9x13 cake pan with vegetable shortening or spray. Spread thawed blueberries across bottom of pan-any juice too, dump the 2 dry cake mixes over the blueberries, spread dry mix evenly, if using nuts, sprinkle over cake mix, next plop spoonfuls of butter in various places onto the dry cake mix-see picture: 

Bake for 30 minutes. Take out of oven and use fork to gently rake across top of dessert to mix in any dry cake mix with butter...Do NOT stir from bottom! Place back in oven and cook for approximately 30 more minutes. If using coconut, add to top of dessert for the last 30 minutes of cooking. 

Cook until a bit bubbly from the fruit and slightly brown on top.

Allow to cool and enjoy warm or cool. This recipe is delicious on its own, but feel free to top with ice cream, vegan ice cream, whipped cream, etc.  

Note:  This recipe is easily halved.  Simply use square baking pan with only 1 bag blueberries, 1 box cake mix, and approximately 1/2 cup of butter...may need to add a bit more.

~ENJOY~

Denise Gaskell

Gaskell Healthy Solutions

gaskellwellness@comcast.net

 

Make Your Goals Stick This Year #makeitstick

Happy, Healthy New Year! 

 A little recap:  This past year I aged to a speed limit; I turned 45!  2013 was a year of personal reflection and taking inventory of my beliefs and desires. There seems to be one simple theme which consistently comes to the forefront of my thoughts, “Being Thankful!”   2014 marks the 25^th year I have been using Shaklee products. I am so very thankful someone shared Shaklee with me all those years ago!  Both the Shaklee products and the business opportunity have given me and my family countless blessings. 


What goals do you have for this New Year?  

If you’re like most, getting healthy, losing weight, traveling more, and earning additional money are at the top of the list. 
 

 For many, setting a goal may be the easy part; the difficulty comes in making it stick!  
And #makeitstick is Shaklee’s theme for 2014.  Our goal is to help people achieve both their health and wealth goals.  Made a goal to get healthier?  Share it on the Shaklee 180 Facebook page and enter to win Shaklee 180 products or iPhone 5S!  This Year, #makeitstick.  
 

Make Your Weight Loss Goals Stick

Delicious things are in your future! 
What if your life could get a little sweeter and a lot healthier?  How does, Mango Smoothie, White Chocolate Cinnamon, Chocolate Coconut, and Cherry Almond sound?  These delicious new flavors have been added to the already yummy Shaklee 180 product line!  You will find the smoothies and bars are packed with all the nutritional needs to keep you healthy, and the mouth watering flavors to keep you satisfied!    Whether you are looking to maintain, or lose inches, Shaklee 180 will help you #makeitstick 

Goals & the 2014 Winter Olympics!

Creating goals and making them stick are certainly activities that Olympians must work at every day in order to achieve their dreams.  The Olympic athlete pushes not only their minds but their bodies to the extreme in order to achieve the extraordinary.  However, many Olympians will choose NOT to use supplements as they are concerned with unhealthy, and even unsafe ingredients.  At Shaklee, we are thrilled to not only provide support, but also provide Shaklee products to many Olympians over the years.

Shaklee Pure Performance Team member, Matt Emmons, a three-time Olympic medalist for the USA in marksmanship has this to say,
"On the morning before I competed in the 2012 Olympic Games in the three-position rifle event, I knew I'd shoot well and would win a medal. As a result, I also knew I'd be tested by the anti-doping committee. I have so much confidence in the purity of Shaklee products that I absolutely stuck with my supplement program every day before and the day of my event."

 

Shaklee-powered athletes have won over 100 medals at both the summer and winter Games.  To learn more about The Shaklee Pure Performance Team and the athletes to watch in Sochi, visit:  http://athletes.shaklee.com/us/en/
I am passionate about helping people achieve their goals and dreams!  Whether you're looking to improve your health or your wealth, please feel free to contact me as I am truly happy to help. 

Wishing you countless Blessings in 2014~
Denise Gaskell
Gaskell Healthy Solutions
www.gaskell.myshaklee.com
gaskellwellness@comcast.net

Eco-Friendly Wrapping, Crafting & Gifting

    ~Have Fun, Save Money, Gift Kindly, Help the Planet~

I am by no means a crafting expert, but I do enjoy an easy and fun craft.  In addition, I am truly passionate about the environment and always looking for ways to up-cycle or reuse anything!  Including wine corks~which made this simple up-cycled cork Christmas tree ornament.

With, "going green" a huge movement, you might think more people would opt for greener gifting and wrapping. Turns out that our irresistible attraction to glistening wrapping paper and foil bows are filling landfills by the tons.  And would you believe that half of the paper America consumes is used to wrap and decorate gifts. Yikes!
Here are a few other details about the waste of wrapping and gifting:

• From Thanksgiving to New Year's Day, household waste increases by more than 25%. Added food waste, shopping bags, packaging, wrapping paper, bows and ribbons all adds up to an additional 1 million tons a week to our landfills. (Source: EPA)
  
  
• In the U.S., annual trash from gift-wrap and shopping bags totals 4 million tons. (Source: Use Less Stuff)
•  
  If every family reused just two feet of holiday ribbon, the 38,000 miles of ribbon saved could tie a bow around the entire planet. (Source: CalRecycle)

If you're like me, I find these numbers startling...which encourages me to do something different...and fun!

        ~A few enjoyable ways to reduce waste & add a personal touch to your gifts~

 

Re-Use packing paper, brown paper bags, the back of wrapping paper, old maps, etc., add your own message. Paint a greeting, use stamps, stickers, glue, markers, glitter, etc.  Kids (and adults) of all ages enjoy the fun of making their own wrapping paper, and I guarantee that their loved ones will enjoy receiving gifts wrapped in one-of-a-kind, made-with fun & love paper! (shhhh...My brother is receiving his gift wrapped in the paper shown here!) This is a great activity to do for birthdays and all occasions.

Re-Use last years Christmas Cards as a candy (cane) gram! Simply rip apart card at seam, (recycle the back side) and punch 2 holes along one side of the card. Slip the candy cane thru the holes. Write a personalized note on the back side of the card. I find these perfect to use as gift tags or for classroom, business networking, or when gifting large groups.  This is also a great way to reuse birthday and other holiday cards. Instead of a candy cane, use a pencil, glitter pen, tea stick, etc.
 

Re-Use candle holders, jam and jelly jars, decorative food tins, etc. Instead of tossing , why not upcycle? Candle, food, and holiday containers are typically beautiful and perfect for holding small gifts or home-made goodies.  Simply clean containers, jars, and tins with hot water to remove wax, food, etc., then fill with gift items.  Pictured here, I've used an old snowman candle, cleaned out the wax, and filled with Shaklee Pomegranate Energizing Tea Sticks.  Get creative! Fill containers with homemade granola, healthy snacks, lotions, plants, book mark, colored pencils, dried herbs, seasonings, office supplies, gift cards, etc.  These containers are great for gift giving of any occasion and for storage around the house, office, and garage as well. 

Re-Use small clay or other flower pots to make mini Christmas trees with pine cones. Another activity that looks adorable yet doesn't take a craft wizard to create!  Simply paint pine cones and/or decorate with dried berries, miscellaneous craft items, fabric scraps, mini-tree decorations, glitter, pipe cleaners, ribbons, etc. and hot glue cone onto a decorated clay or small flower pot.  These make great gifts, but be sure to keep some for yourself. We've had these mini pine cone trees for years; they have packed away well and by placing cinnamon sticks in their storage bin, they smell lovely too!

There are many ways for us to be thoughtful in gifting and at the same time be thoughtful to the Planet. 
 I hope these ideas have inspired you to think not only outside of the box, but also outside of  the traditional wrapping paper, and bows!  

I'd love to hear what eco-friendly ideas you've used to wrap & give gifts! Please share~

Merry Christmas, 

Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net