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Live Healthy | Live Vibrant

Friday, October 20, 2017

Live…Laugh...Love...Learn—finding your own “om”


De-stressing is hard for many of us to achieve. It is one of the cornerstones to living a healthy lifestyle. It is as equally important as eating right, building in exercise, getting the required sleep we need, and drinking enough water. Learning how to take our lives down a notch and unwind, at strategic times of the day, can actually add years to our lives. So how do we do it?


Many people we admire from celebrities to doctors espouse the benefits of yoga. Research shows us that those who make time to practice yoga improve their mood, lower their blood pressure, sleep better and are more likely to succeed in their weight loss/management. My middle son was the living proof I needed that yoga really does make a difference. In high school my son broke his pelvis because his bones were growing faster than his muscles could keep up (he is now 6ft 8in). When this happened our pediatrician asked him if he planned on playing sports again. Of course! He absolutely planned on playing ice hockey, running track, climbing mountains and joining the rugby team…you name it. Well the doctor then said if he did plan on continuing with sports he was going to have to incorporate yoga into his life to keep his muscles stretched and his core strong in order to avoid recurring problems. My son did learn and practice yoga throughout high school. He chose Bikram yoga because it required a special kind of endurance since you practice in a room that is kept extremely hot. In his mind it qualified as an extreme sport. It worked for him both physically and mentally. He was our most centered kid growing up. And he still practices today, finding Bikram yoga studios wherever he lives and travels.

It may be hard to go to a yoga class regularly but there are elements of yoga we can easily incorporate into out daily lives. One element we can easily practice as a discrete activity is stretching. Stretching our legs, calves, thighs, tendons, arms, neck and shoulders can be done at the beginning and end of the day as well as through out the day when we need a brief break. It can take as a little as a minute to do and can make you suddenly feel so much better.

Another element to practice is breathing. Taking deep breathes and then letting them out completely is incredibly effective for de-stressing. It can be done at any time and in any place, including meetings and when talking on the phone. It is something that is not distracting to do so it can be done anywhere and can help you in any situation. My favorite place to deep breath is in the car when driving from one meeting to another or to my workouts or grocery store. It is a great “unwinder” at the end of the day when I am headed home.


Then there is the benefit of mindfulness. Being present while doing yoga or any repetitive activity can help you let go of what is worrying you and help you focus on what you can control…like the steps you take, the breathing you are performing and the awareness of your environment that keeps you alert to all that surrounds you. It hones your skill to stay focused as well. I enjoy mindfulness mediation when I take my walks, which I wrote about in a previous blog.

My favorite recent practice is finding my own “Om” that I can use and repeat when I am having trouble letting go of negative thoughts or situations. Like many, I have memories and worries that keep replaying in my mind…over and over again. These become recurring loops that are a vicious cycle I have a hard time stopping and replacing with peaceful or at least constructive thoughts. The classic Om is a unique sound that you discover and is specific to you. It is a sound that you keep and use just for yourself when practicing yoga. The Om I use and now share is more about words that help us think better thoughts and shake the negative loops we find ourselves caught in. It too can be used at any time of day in any place since no sounds need be uttered or particular pose taken. I find it especially useful at night when I am trying to get to bed. When nothing else seems to work, I start repeating my Om. It does indeed help me break the negative loop and allows my mind to empty of the bad gunk to then fill with my good words and their positive meaning. What I repeat over and over again as my simple Om is: Live.Laugh.Love.Learn…it reminds me of what I hold dear, how I want to embrace the good parts of my life and what will help me achieve my goals. Really? All that with just 4 words? Yep, all that with my very own Om. Try it out and see how it fits and how it morphs to become your very own healthy lifestyle Om.


Yoga is both a spiritual and physical discipline that can help us in our daily lives. Elements of its practice can be used to help us manage the stress in our lives and add to our enjoyment of life. We lead complicated lives with plenty of challenges. Learning to leverage the good to help manage the not-so-good parts is incredibly important for the quality of our lives. For me it is all about remembering to live, laugh, love and learn. What is it all about for you?


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Monday, October 16, 2017

Sign of a Healthy Lifestyle--Owning A Yoga Mat

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Friday, October 13, 2017

In Honor of World Egg Day: Egg Salad with Lox

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The good news is that research has recently come out in praise of the egg! It is no longer considered the "deviled" egg when it comes to cholestrol. Additonally, eggs, as well as salmon, are cited as foods that keep you full longer and great to incorporate into a healthy diet. As we look for ways to eat healthier, combat diseases like breast cancer (yes, eggs have choline which reduces breast cancer risk!), and stay fit longer, let's take this day to celebrate the egg with a new recipe!

There are so many ways to create a tasty egg salad. There is no one way to prepare it. I am always open to new ways to make egg salad so when my husband challenged me to make it with lox I licked my lips and got to work with a new recipe. I took as my inspiration our long standing smoked salmon extravaganza we enjoy each New Year’s Day. We always receive a special package of smoked salmon for Christmas and then save it to ring in the New Year. We serve it up just like when fancy caviar is served in a 4 star restaurant. We use the whites and yolk from a hard-boiled egg, capers, onion and sour cream (now nonfat Greek yogurt). We serve it on top of party-sized cocktail pumpernickel or water crackers. It seemed a delicious idea to mix all those ingredients together for an egg salad recipe. It was a hit!

This is a celebratory way to prepare egg salad. It makes for a perfect, easy to prepare, brunch food or special occasion dish...like World Egg Day! To make it effortless to serve and in its most healthy version, prepare the servings ahead of time on a tray by filling leaves of Bibb lettuce and endive with either a ½ cup of egg salad or an ⅛ cup, respectively. It looks beautiful and makes it simple to serve.

Below is a new party-worthy recipe for egg salad that is rich, complex in flavors and makes you think of your favorite moments when eating bagels, lox and cream cheese yet with none of the unhealthy consequences.



Egg Salad with Lox

Ingredients:
6 hard boiled eggs, peeled and chopped
1 ounce smoked salmon
1 tablespoon sweet onion, grated
1 tablespoon + 2 teaspoon capers
¼ cup nonfat Greek yogurt, plain
1 teaspoon Dijon mustard
¼ teaspoon garlic salt
⅛ teaspoon ground pepper
½ summer savory (optional)

Directions:
Mix all ingredients together in a bowl.
Stir until blended.
Store in the refrigerator until ready to serve.

Serves: 4. Calories per serving: 156.

Tips:
For no fuss peeling of your hard boiled eggs check out this blog
For another healthy and classic egg salad recipe, go to this Livliga Live Vibrant blog
For easy measuring for this recipe and others try our LivSpoons

There are so many ways to create a tasty egg salad.
Try out Livliga's Summery Egg Salad, on the left, as well as our Egg Salad with Lox.



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Monday, October 9, 2017

Sign of a Healthy Lifestyle--Lots of Kitchen Gadgets


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Friday, October 6, 2017

Ten Tips for Quick and Easy Diabetes-friendly Goal Rewards

Ten Tips for Quick and Easy Diabetes-friendly goal rewards-- 


When we live with diabetes, we really never get a day off. The responsibility to take care of our selves is always there 24/7. How do we keep motivated? One way is to reward ourselves as we reach milestones or to help us feel better on a tough day. We all need ways to help give us a “feel good” and “pick me up” when we have been working hard to improve and manage our healthy lifestyle goals. Some days we need a reward to acknowledge how well we have done. On other days we need to treat ourselves “just because”. Below are ten tips for goal rewards that can help us all along our healthy lifestyle journey. The key is to avoid food fixes.

Easy Tips for Rewards with Some Planning Needed

  1. Try a fun exercise class like Zumba or pound fitness
  2. Plan a night out with friends and build in a fun activity like square dancing
  3. Go on a walk in the park and take photos of the flowers you see that you can then look at on your phone as a de-stressor break at work or when you need to be reminded of the beauty there is in the world and the lovely walk you took…and can take again!
  4. Give yourself a mani/pedi (men this includes you too!) at home or make an appointment at your local nail salon
  5. Sign up for a healthy cooking class with a friend or significant other to learn new ways of cooking and meet others who also enjoy cooking…then make sure to have a set of LivSpoons in your kitchen for easy measuring and serving!
  6. Plan a weekend getaway 
  7. Curl up and watch a movie of your choosing
  8. Be bold and get a new hairstyle
  9. Splurge on a new pair of work out shoes
  10. Get a henna tattoo to celebrate a milestone

Quick Fix Reward Tips

  1. Put headphones on and spend 5 minutes listening to music that can improve your mood.
  2. Take a break. Get outside and take a 10-minute walk. Invite a colleague or friend to join you for a fun way to check in and catch up
  3. Stand up and stretch. Make sure to not only stretch your legs, neck and arms but also your smile muscles!
  4. Check out adorable pet photos on Instagram that are trending
  5. Meditate by emptying your mind and replacing negative thoughts with a favorite memory and deep breathing
  6. Enjoy a chat with your favorite person
  7. Make time to play with your pet…or a pet you know…or go visit an animal shelter
  8. Take a long luxurious bath with aromatic bath salts
  9. Buy yourself a bouquet of flowers and place them where you will enjoy them most
  10. Fix a cup of green tea and savor every sip

There is always time we can make for ourselves to help us celebrate a milestone or feel better about our day. Just like with a fire drill, it is good to have our list ready so when we want to plan a reward or need that quick fix we have just the right idea at hand. That way we don’t give into our old not-so-good-for-us habits and reach for those brownies or that bottle of coke. Time for healthy lifestyle rewards that give us pleasure and sustain us, positively.

Enjoy, and Live Vibrant!


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Monday, October 2, 2017

Sign of a Healthy Lifestyle-- Bookshelf Full of Healthy Cookbooks

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Friday, September 29, 2017

Healthy Living is a Family Affair


There are so many pressures in the world we live with today, which cause us to ignore or even eliminate the very behaviors that will help us and our families live a healthy, happier life. We don’t sit down for meals. When we eat we tend to do it in front of the TV or on the run in the car, not really paying attention to what we eat. When we do eat off a plate, it is a very large plate, and with no rim. Then we are so busy with work, children’s activities and the other action items on our to do list, we feel we don’t have time to add in exercise so instead we sit at our desk, sit watching our children in their activities or sit down for a little relaxation in front of the TV or on the weekends we may have some time to be with others to sit and have a meal or a few drinks at the bar. We even build in inactivity to our schedule as the fun in our lives. Compounding our lifestyle challenges is our lack of sleep. It is hard for any of us to go to bed early enough and get the 7-8 hours of sleep our bodies really need.

As parents, we have a tremendous influence on our children’s lives. Not only are we affecting our lives with the way we eat, our inactivity, and lack of sleep, but we are also role modeling these behaviors to our children. In order for our children to live a healthy lifestyle, we have to work to live a healthy lifestyle ourselves. They won’t be able to adopt healthier habits if we don’t help them not only by modeling these healthy behaviors but also by creating the necessary environment for our children to thrive and be healthy.

There are more and more studies that show the benefits of parents being involved in their children’s health and weight management, particularly when their child is challenged with obesity. The rate of successful outcomes dramatically increases when parent’s become involved in their child’s weight management program. It is not just a matter of children mirroring their parents’ healthy lifestyle behaviors, it is also about them having their parent’s support in making the long term changes they need in order to achieve and maintain a healthy weight. They are dependents, needing us to ensure they have the best possible environment to grow up healthy and happy. The truth is it does take a village to help raise healthy children.


The good news is that everybody wins when we talk about embracing a healthy lifestyle. It improves everyone’s quality of life. And the resources available to help us, and our children, have grown substantially. There are lifestyle programs, exercise choices and downright fun activities available through schools, local community centers, YWCAs, children’s hospitals and other nonprofits. It is super helpful to find a group that will support you and your children in the healthy habits you have chosen to integrate into your life and how you live everyday long term. It is hard enough as it is to make better choices to improve your health when it seems the rest of the world is not yet helping you get there… so finding others who get it, who are practicing those healthy habits AND want to support you in doing the same is essential for everyone’s ongoing success.



PLEASE MAKE NOTE: During September, all month long, as part of raising awareness for National Childhood Obesity Awareness Month, Livliga is offering our Kidliga children’s dishware at a significant savings ($29.99 instead of $59.95/includes our award winning book) AND each time you buy a set of Kidliga we are donating a set to a child participating in a healthy lifestyle and nutrition program including initiatives at the Center for Children’s Healthy Lifestyles & Nutrition in Missouri and The Children’s Hospital Colorado Weight Management program. This way each time you buy you are doubling the number of kids you are helping live a healthy life.


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Monday, September 25, 2017

Sign of a Healthy Lifestyle—A Bucket List




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Friday, September 22, 2017

5 Tips to help kids eat healthier


All kids need to eat healthy. There are some powerful statistics and predictions about our children’s health in the USA and they are ominous. For instance, there are 12.7 million children who are either overweight or obese currently in the US. This means one in three children struggle with the physical, mental and disease consequences of living in a body that is heavier than it should be to live a healthy life. Alarmingly, children of obese parents have a 66% risk of becoming obese before adulthood. And it is predicted that the incidence of diabetes will more than double by 2050. In order to change the tide of these untenable trends and predictions, it is important for all of us to embrace a healthy lifestyle and help our kids discover delicious, whole foods as well as the fun in eating healthy. With a little planning and creativity suited to your family and the kids in your life it is possible to shift to a healthier lifestyle and sustain healthy eating changes long term. Make it the way you live. Below are some tips to help kids eat healthier developed with information provided by ChooseMyPlate.gov

5 Tips to help kids eat healthier


1.Role Model eating fresh vegetables and fruits

It starts with all of us as adults embracing healthy eating. Our children learn their eating habits from the adults in their lives. We need to change if we want our children to change and grow up healthy.


2.Let your child choose which vegetable they would like to have for a meal

It makes sense, and studies show us, that if a child can choose the food they would like to eat they are more likely to try it…and like it.


3. Introduce new healthy foods, one at a time at a meal

Change takes time. Introducing new foods can be overwhelming. Discovering new foods one at a time sets everyone one up for a successful healthy lifestyle long term.

4. Let your child serve themselves, encouraging them to take small amounts at first to try all foods provided at a meal
Learning to serve up right-sized amounts of food is key to learning how to eat healthy. Trying out new foods in small amounts allows a child to try it out with out feeling overwhelmed. It is always good to let a child practice healthy eating habits.

5.Offer the same foods for the whole family
In order to instill healthy habits it is important that everyone embrace them and that the whole family be engaged in trying, discovering and loving healthy foods. The easiest way to do this is to have everyone eating the same foods at a meal.



During September, all month long, as part of raising awareness for National Childhood Obesity Awareness Month, Livliga is offering our Kidliga children’s dishware at a significant savings ($29.99 instead of $59.95/includes our award winning book) AND each time you buy a set of Kidliga we are donating a set to a child participating in a healthy lifestyle and nutrition program including initiatives at the Center for Children’s Healthy Lifestyles & Nutrition in Missouri and The Children’s Hospital Colorado Weight Management program. This way each time you buy you are doubling the number of kids you are helping live a healthy life.

Help Kids Live Healthy!


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Monday, September 18, 2017

Sign of a Healthy Lifestyle—Homemade Dressings




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Friday, September 15, 2017

DeeDee’s Family Favorite Cauliflower Crust Pizza with a Livliga Twist

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I had the privilege of meeting an amazing woman, DeeDee, who has lost a lot of weight (over 100 pounds!) and cares deeply for her family. I asked her what her family’s new favorite healthy recipe is that she now makes. She said the number one favorite was her pizza she makes with a cauliflower crust. One of the secrets to her recipe is that she buys the cauliflower already prepared so you don’t have to go through the steps to rice it or drain it of its high water content. This saves a lot of time.  Her family loves this low carb pizza so much she makes it every week so saving time is key! Now her friends are asking her for her recipe.

In honor of National Pepperoni Pizza Day on September 20 I am sharing her recipe with our Livliga twist. Let this recipe become one of your family’s new favorites!

Ingredients~
  • 1 bag (16 oz) cauliflower crumbles 
  • 1 large egg 
  •  ⅔ cup Parmesan cheese, grated and divided 
  • ⅔ cup mozzarella cheese, grated and divided 
  • ½ cup thinly sliced fresh basil, divided 
  • 2 teaspoons olive oil, divided 
  • 8 ounces cremini mushrooms, pre-sliced 
  • ½ cup red bell pepper, diced 
  • ½ cup yellow pepper, diced 
  • 2 garlic cloves, minced 
  •  ⅓ cup pesto sauce (bought or homemade) 
  • 2 tablespoons olives, pitted and sliced 
  • ½ cup quartered artichoke hearts, cut in half 
  • ½ cup thinly sliced seeded tomatoes 
  • ⅔ cup fresh baby spinach Parchment paper

Cauliflower Crust Ready to Bake

 Directions~
1. Preheat oven to 425°.
2. Spread bag of cauliflower onto baking sheet lined with parchment paper. Bake at 425° for 15 minutes.
3. Remove cauliflower from oven. Pick up sides of the parchment paper and pour roasted cauliflower into bowl. Save parchment paper and put back onto baking sheet.
4. Add ⅓ cup Parmesan, ⅓ cup mozzarella, ¼ cup basil and egg, slightly beaten, to cauliflower. Mix well.
5. Place mixture onto parchment paper. Spread evenly with no gaps. Make it an oval shape, that way corners won’t get too browned during baking.
6. Put back in oven and bake for 15 minutes.
7. While crust is baking, heat a large skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add mushrooms, bell pepper and garlic; sauté 5 minutes or until tender. Set aside.
8. Once crust is baked take it out of the oven. Spread the pesto sauce evenly across the crust. Next add the mushroom mixture, tomatoes, olives, artichoke hearts, spinach, remaining ¼ cup basil and top with remaining cheese.
9. Bake pizza for 15 minutes or until browned.
Cauliflower Crust Pizza with a Livliga Twist Ready to Bake

Hands-on: 25 min. Total: 60 min.
Serves 4.
Serving size: ¼ pizza.
Calories: 350 per serving.

Interested in finding more kid-friendly recipes? Click here for kid-friendly recipes.

Want to have fun healthy eating plates to eat you pizza on? Check out our Livliga and Kidliga dishware.

SEPTEMBER KIDLIGA SPECIAL PRICING TO HELP KIDS LIVE HEALTHY During September, all month long, as part of raising awareness for National Childhood Obesity Awareness Month we are offering our Kidliga children’s dishware at a significant savings ($29.99 instead of $59.95/comes with an award winning book) and each time you buy a set of Kidliga we are donating a set to a child participating in a healthy lifestyle and nutrition program. This way each time you buy you are doubling the number of kids you are helping live a healthy life.

Help Us Help Kids Live Healthy!


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Monday, September 11, 2017

Sign of a Healthy Lifestyle—Inspiring Photo of Self




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Friday, September 8, 2017

How we can Help our Kids live Healthier Lives? An Interview with Sheila Kemper Dietrich

Interview with Sheila Kemper Dietrich
"My one piece of advice for parents is to make learning
 about healthy life choices an adventure."

Earlier this year I was interviewed for the Childhood Wellness edition insert for USA Today. I was asked a series of questions about how we can help our kids live healthier lives. I thought during this month of National Childhood Obesity Awareness it was a good time to share my answers to these important questions. I hope this expands the dialog on even more ways we as parents, friends, teachers, a community and a nation can be actively engaged in helping all kids live healthier lives.


1. What do you feel is the largest obstacle hindering the wellness of our younger generations?
The biggest obstacle hindering wellness of our children today is that we live in a super-sized world which has conditioned all of us to eating super-sized meals and snacks which has contributed to an escalating obesity epidemic. This has become a serious health issue for our children. We need to right size the world our children and all of us live in. It is so important that children live in an environment that supports a healthy lifestyle. Children need to live in a community where they have the tools and ability to practice healthy habits. So much of learning is a hands-on experience.
2. Why is it so important that families and communities work together to improve wellness?
Research shows that children will be far more successful in living a healthy lifestyle if everyone around them is also engaged in this same endeavor. Having everyone involved provides support, it allows children to mirror positive healthy behavior and most importantly, it creates an environment where good habits can be formed, repeated and sustained. If one person in the family has a weight issue it is not just their issue, it is really everyone's issue. Helping your children live a healthy lifestyle is worth the investment and effort you make.
3. If you had one piece of advice for parents who want to expose their children to healthy life choices what would it be?
My one piece of advice for parents is to make learning about healthy life choices an adventure. Engage in healthy lifestyle activities with your kids. Read age appropriate books together that teach kids about balanced meals, nutritious foods and cooking. Let them pick foods they want to try and recipes they can help prepare. Go to a farmers market, apple orchard or volunteer at a community garden so they can see first hand where the food they eat comes from. Consider signing up for a parent and child cooking class to share in the fun and learning of home cooking. Above all, enjoy! And live vibrant!

SEPTEMBER KIDLIGA SPECIAL PRICING TO HELP KIDS LIVE HEALTHY During September, all month long, as part of raising awareness for National Childhood Obesity Awareness Month we are offering our Kidliga children’s dishware at a significant savings ($29.99 instead of $59.95/comes with an award winning book) and each time you buy a set of Kidliga we are donating a set to a child participating in a healthy lifestyle and nutrition program. This way each time you buy  you are doubling the number of kids you are helping live a healthy life.
Help Us Help Kids Live Healthy!


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Monday, September 4, 2017

Sign of a Healthy Lifestyle—List of Goals



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Friday, September 1, 2017

Livliga Special Kids’ Initiative in September—Let’s Double Our Impact


Livliga has something big to share. Let's double our impact this September to help kids live healthier lives!

September is National Childhood Obesity Month. Obesity is affecting our children’s lives and future health in significant ways. Today, about one in three American kids and teens is overweight or obese. Obesity in children has more than tripled from 1971 to 2011. Childhood obesity is now the No. 1 health concern among parents in the United States, topping drug abuse and smoking.

The scary reality is that obesity is causing a broad range of health problems for children that until now weren’t seen until adulthood. These include high blood pressure, type 2 diabetes and elevated blood cholesterol levels. And as many of us understand who have struggled with weight throughout our lives, there are a host of psychological effects children can face as a result of living with obesity including low self-esteem, negative body image, and depression.

Excess weight in children is associated with earlier risk of obesity-related disease and death in adulthood. Not only are children more prone to develop health issues in childhood as the result of being overweight or obese but they also increase their likelihood of coping with obesity-related diseases in adulthood too. They face a lifetime of managing disease. Perhaps one of the most sobering statements regarding the severity of the childhood obesity epidemic came from former Surgeon General Richard Carmona, who characterized the threat as follows:

“Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents."

These are the sobering facts. Livliga strongly believes we can all make a difference in helping our kids live healthier lives. That is why Livliga developed Kidliga—to help kids live healthier lives—and participates in raising awareness about the significance of the obesity epidemic in our children’s lives. It is never too late to improve children’s health and change the tide of this potentially devastating disease. It is important to know the facts and have those facts motivate us to make a difference in each child’s life.

During September, all month long, as part of raising awareness for National Childhood Obesity Awareness Month, Livliga is offering our Kidliga children’s dishware at a significant savings ($29.99 instead of $59.95/includes our award winning book) AND each time you buy a set of Kidliga we are donating a set to a child participating in a healthy lifestyle and nutrition program including initiatives at the Center for Children’s Healthy Lifestyles & Nutrition in Missouri and The Children’s Hospital Colorado Weight Management program. This way each time you buy you are doubling the number of kids you are helping live a healthy life.

Help Us Help Kids Live Healthy!



Download Our Free  Sammie & Sax Activity Book

Monday, August 28, 2017

Sign of a Healthy Lifestyle—A Grocery List



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Friday, August 25, 2017

Guest Blog: 10 Powerful Tips To Manage Stress In Recovery



September is National Recovery Month. Whether the addiction is drug related, alcohol related or food related the challenges and struggles have many similarities. The tips and tools we can access to help us in our ongoing management of these diseases are virtually the same. As we face the escalation and consequences of these addictions it is even more important to provide information and guidance from experts to help us in our daily coping. We hope this unique blog will help many, starting with our readers.

Guest Blog:

Stress is an inevitable part of recovery. Whether it is finances, relationship, family, work or health, stress is one of the many factors that should be dealt accordingly after a substance addiction treatment.

Everyone knows that stress is one big trigger for relapse. This is primarily the reason why recovering individuals need to adapt a healthy lifestyle to manage the frustration and tension they encounter in recovery.
Check out the tips that can help you or your loved one in dealing with stress during recovery:

Tip#1: Identify where stress is coming from.

Why are you getting stressed? Is it because of your chaotic relationship with your partner, upcoming celebration, or looming job promotion? Whatever is causing you stress, you should be able to identify it. It’s not enough that you know what is stressing you. You should do something about it. The possibility of a relapse is enough for individuals to get stressed, especially in early recovery. List down the things that you think are stressing you. Indicate how you feel at that moment, both physically and emotionally. Write also what can you do to deal with it. The power of mindfulness can help you deal with stress better and avoid relapse.

Tip#2: Avoid stress.

One of the practical solutions to manage stress in recovery is to avoid it. After pinpointing your stressors, work on things that are stressing you a lot. Is it your workload in the office? Try to talk to your boss about it, or try finding a new job. If it’s your relationship with your partner that is stressing you, talk to your partner and work on the issues to avoid the problems. Find solutions to each problem to avoid stress.

Tip#3: Manage your time.

You’re not yet 100 percent well in early recovery. It is the time that you’re still facing a roller coaster of emotions as part of the post withdrawal symptoms. It’s important not to take so much work or responsibilities to prevent tension. Work on small things one at a time. Don’t try to do big things that will only make you tired or upset at the end of the day. Make sure that you stay committed to your recovery activities and you have time to relax.

Tip#4: Release the tensions.

One strategy to get away with stress is to vent it out to someone you can trust. Share how you feel and what is confusing you. Make sure that you open up to someone, who can understand what you’re going through after your substance addiction rehab. This can help you unload the burdens and clear your thoughts, rather than make you feel bad or guilty. If you don’t feel like talking, you can write in your journal to free the bad thoughts and feelings right at that moment.

Tip#5: Practice stress-coping skills.

You should practice the coping skills that you have learned during recovery regularly. At the same time, you should continue to enhance these skills and learn more to properly deal with stress. There are plenty of ways to manage stress, including yoga, meditation, exercise, massage, socializing, and many more.

Tip#6: Sleep on time.

Sleep is very important in managing stress, improving the mood and boosting one’s immune system. During recovery, adults should sleep for seven to eight hours. If you’re not meeting this, learn ways to improve your sleep.

Tip#7: Prioritize stress-free activities.

If you don’t want stress, you should avoid activities that will stress you. Do only activities that would inspire, make you stronger and better inside and out. If there are activities that make you feel the opposite, avoid it now. When you feel that you’re getting stressed, take a break or do relaxation techniques to calm your mind and body.

Tip#8: Mind your body.

One of the best things to deal with stress is to take care of your body. Eat nutritious foods that will nourish your body. Exercise to enhance the production of feel good hormones “endorphins.”

Tip#9: Cut the negative people out of your life.

The moment you step out of the rehab, you need to work on avoiding toxic people, who are not good for your recovery. You should avoid people, who are going to influence you to use drugs, or alcohol again or those who don’t support your recovery. You need support, care and love and not stress.

Tip#10: Practice sober activities.

What do you like exploring now that you’re out of the rehab? Do you want to continue your passion in music, arts or traveling? Now is the time to focus your attention in sober activities that will enhance your skills and help you concentrate on rebuilding your life. It’s a great stress-buster while facing your recovery.


About the Author: Peter Nowalk is a recovering cocaine user, speaker, writer and counselor. Since he became sober, he has continued to help other recovering individuals in living a healthy and stress-free recovery. He is also a consultant at rehabcenters.com.


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Monday, August 21, 2017

Sign of a Healthy Lifestyle—Weights and Stretch Bands




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Friday, August 18, 2017

10 Tips on how Livliga can help you Lose Weight



We designed Livliga to help people live healthier lives. Not only does it help us eat healthier and in right-sized portions, but it can also help us lose weight.

When I was designing the dishware, I initially created hand-painted prototypes at the local Color Me Mine pottery studio. As we tested the prototypes at home, we found that we were losing weight. Just by right-sizing our portions we were losing weight. We weren't on a diet but we were eating much healthier and using standard serving sizes, the ones I  built into our plates and dishes. I lost over 50 pounds and my husband has now lost over 60 pounds. Our daughter, who was living with us at the time lost 25 pounds. All we were doing was using Livliga dinnerware.


                Walt and Sheila after each losing 50 pounds

Livliga now has 3 patents and 3 national awards. We are unique because we have built in a lot of psychology as well as simple measurement into each dish. Below are our tips on how Livliga can help you lose weight.

10 Tips on how Livliga can help you lose weight

1.Reminds you of a balanced meal—the circles on each plate signify one of the food groups that make up a balanced meal to make sure we are mindful of what we eat as well as how much we should eat
2. Design helps make specific portion sizes look plentiful—every dish has a specific size to make the food placed in or on it look plentiful so you don't feel like you are serving up less than you should.



3. Shape of each piece of Livliga helps make measured food look like enough so you don’t feel deprived or denied--take a look at our plate of food compared to the typical dish used today.


4. Colors support taking time and enjoying a meal—we have developed a Livliga palette of non-trigger colors that includes hues of blue since blue has been proven to be a appetite suppressing color helping you feel fuller faster on right-sized amounts of food.


5. Provides measurement built right into the plate—and we always provide a map on the back of each dinner plate to show you what those measurements are for each dish—the serving sizes are according to the USDA MyPlate.gov for which Livliga is a National Strategic Partner.


6. Helps you be mindful every time you consume foods or beverage—because everything we create has fill lines built in you can choose how much you consume.


7. System to help —from the very moment you want to prepare and serve up your meal Livliga has you covered for right-sizing your meals including our LivSpoons and Aveq serving bowl, to the map on the back of each dinner plate to remind you what each measurement is, to a full suite of tableware that provides you with the perfect dishware, glassware or serveware for whatever you want to consume.

8.Designed so you can use it for every meal and with your family and friends so you don’t have to feel isolated or different.


9. Inspires you to keep going—you want to use these beautiful dishes because they make you feel good and better about the food you are eating. Livliga incorporates psychology of eating in each piece, and Celebrate even inspires you with words so you can positively affect your mood and be more in control of what you eat.


10.Works with any reputable diet plan—Weight Watchers, Paleo, Vegetarian, Whole30, South Beach, DASH, LowCarb, Gluten Free, Dairy Free, Mediterranean, plus others!



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