Sign of a Healthy Lifestyle—A Grocery List

Monday, August 28, 2017

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Guest Blog: 10 Powerful Tips To Manage Stress In Recovery

Friday, August 25, 2017

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

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Sign of a Healthy Lifestyle—Weights and Stretch Bands

Monday, August 21, 2017

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10 Tips on how Livliga can help you Lose Weight

Friday, August 18, 2017

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 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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Sign of a Healthy Lifestyle—Lots of Herbs for Cooking

Monday, August 14, 2017

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#HerbsFor Cooking


Our New Bariatric Ebook has Eye Appeal AND Stomach Appeal!

Friday, August 11, 2017
We are excited to share with you, our new eBook for the bariatric community!

This eBook is not only a great guide as to how our Just Right Set™ bariatric can aid in your portion controlled lifestyle, but it is also a free resource for wonderful recipes by Nikki Massie of Bariatric Foodie.

Explore the stomach appeal and eye appeal of this new eBook as Bariatric Foodie offers visually stunning photographs to go alongside the various breakfast, lunch, dinner and snack recipes presented!

Here is a delicious preview of what the recipe's are like in our eBook, for your eyes to feast upon!

Enjoy what you see? Get the complete eBook by clicking the link below.

Download Our Free  Bariatric Recipes eBook

Sign of a Healthy Lifestyle—Picnic Baskets

Monday, August 7, 2017

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6 Tips for Living Healthy in the Summer with Diabetes

Friday, August 4, 2017

Summertime is a great time to enjoy fresh foods and so many outdoor activities we can only take advantage of at this time of year because of the sunny days and warmer weather. Sometimes it can be overwhelming, particularly if we have a chronic health condition like diabetes. When living with diabetes it is important to be mindful of how we can be affected by being outdoors more, being more active while being sensitive to how the weather can affect us. It shouldn’t stop us from having fun, we just need to plan ahead, fit in what we love to do, and balance it with how we need to take care of ourselves day-to-day. Living a healthy lifestyle means staying active, eating well, incorporating de-stressing activities while keeping hydrated and paying attention to how much sleep we get. Below are 6 tips for how to stay well, live well and make the most of the summer while living with diabetes:

As a caveat...some ideas may need to be modified according to where you live, local ordinances and recommendations, as well as your comfort level living in the time of covid-19...

1.Take advantage of outdoor fun
  • Camp out in your back yard or in a state park
  • Enjoy an outdoor concert or movie
  • Take a picnic to your favorite local park
  • Walk to the park and swing on a swing at the playground
  • Enjoy a backyard healthy barbecue with family and friends

2. Stay cool emotionally
  • Look for a local outdoor class for yoga or tai chi
  • Get up early and garden…don’t have your own? Volunteer at a community garden
  • Take an evening walk after dinner with your dog

3.Take advantage of summer fresh foods
  • Enjoy fresh fruits low in sugar like all berries, plums, papaya, cantaloupe, apricots and avocado
  • Discover vegetables in season like green beans, tomatoes, cucumber, eggplant, asparagus, zucchini, peppers and beets
  • Make the most of all the fresh herbs in season to season salads, garnish main dishes or add color to a meal

4. Keep cool with hydration
  • Enjoy cool water with a squeeze of lemon in your portable water bottle
  • Keep flavored sparkling waters handy in the refrigerator or cooler
  • Make fresh fruit infused home brewed teas ready to pour from your refrigerator

5.Plan meals that don’t add heat to your kitchen

6. Make the most of summer time activities
  • Play tennis by taking advantage of the free courts in your local park
  • Enjoy a bike ride. Don’t own a bike? Borrow a neighbor’s or rent one for an hour
  • Go kayaking by taking a trip to your local lake or reservoir and rent one for a day of fun
  • Swim at a local public pool or YMCA
  • Meet up at a local park and play Frisbee with friends and/or your dog
  • Tend to your yard and garden. Don’t have a backyard? Make your garden in pots and include herbs and vegetables to enjoy beyond the pot

Now is the time to make the most of your summer. Make sure to check in with your doctor, nutritionist and diabetes educator as you enhance your diet with fresh foods and more outdoor activities. And always remember to use sunscreen, wear a hat and stay hydrated! Enjoy! And Live vibrant!

Download our FREE Managing Your  Diabetes Through Portion Control eBook!