Healthy eating during the holidays

holiday-nutrition-survival-guide-1215 It’s that time of year for holiday festivities, and that comes with a lot of extra food, sugar and alcohol, and a lot less time for exercise.  It can be challenging to maintain your weight and your health. But just because you’ve always eaten sugar-laden and fatty foods doesn’t mean you have to veer off that path to Whole Health. You can find alternative ways to make your old favorites.

While avoiding weight gain during the holidays may seem as believable as Santa’s ability to visit every home on Christmas Eve, I am confident you can avoid packing on the pounds this December with the help of these tips.

Tip #1 – Eat a healthy snack BEFORE going to a party.  You will help provide your body with nutrition and you’ll fill yourself up a little, so that you don’t eat as much of the unhealthy foods. Genesis PURE™ Greens, combined with Mila, GPS Hydration and water is a great-tasting beverage that provides nutrition and fiber to help fill you up.

Tip #2 – Drink a full glass of water before each alcoholic beverage you have.  Alcoholic beverages are high in sugar, calories and, of course, alcohol.  They are also very dehydrating.  By drinking a glass of water before each alcoholic beverage, you’re hydrating your body, helping your kidneys flush toxins, and filling yourself up, so you don’t desire as much alcohol.

Tip #3 – Eat small portions.  For example, instead of a big, heaping spoon-full of mashed potatoes AND yams AND stuffing AND a roll, take just a tablespoon full of each and a half of a roll.  If you’re still hungry later, you can always go back for more.

Tip #4 – Use the same principle as Tip #3 for your sweets.  Take just a small portion of several things you’d like to sample.  Don’t be afraid to cut that pie piece into thirds or that fudge in half.  While your brain might think “that’s not enough!” it’ll thank you later when you don’t feel like you’re going to explode.

Tip #5 – Be sure to do a calorie-burning exercise EVERY DAY!  Run up and down the stairs in your house a few times before work.  Do some crunches or push-ups. Jump up and down on the trampoline for five minutes.  You don’t have to spend an hour at the gym; you just want to get your heart pumping, your blood moving and oxygen flowing. This helps boost your metabolism and can help you burn off the extra calories you consume.

Additional Tips:

  1. Eat breakfast. Don’t try to “save” your calories for your big meal. Not only are you likely to overindulge when you do eat, but your body may be more apt to store your food as fat.  Try Genesis PURE’s 360 Complete Shake, an effective meal replacement offering a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber. It’s ideal for those looking to avoid overeating between meals.
  2. Use a smaller plate. The less food you can put on your plate, the less you will eat.
  3. Eat a salad with your meal. Salad is roughage and helps move the other food through your digestive system.  Be sure to nix the extra toppings, and go with a simple oil-and-vinegar dressing.
  4. Bring your own dish. Rather than trying to decipher what’s in each dish, or being fearful of missing out, bring some healthier options. This is an especially helpful tip for those with food allergies and/or sensitivities. Find some delicious recipes using Genesis PURE products:
  5. Slow down. Time and time again, studies have shown that it takes about 20 minutes for our brains to register it’s full. So slow down, chew your food well, and take time to chat with family or friends before deciding whether you want another slice of pie.
  6. Choose sweets than contain protein. Protein helps offset the sugar in sweets and slows the glucose conversion. For example, grab a handful of nuts with your pie. Make some Almond Butter Mila Cookies or Chocolate Coconut Mila Balls. Find the recipes here:
  7. Eat the dark meat of the turkey instead of the white. Dark meat contains more nutrients and healthier fats, helping you feel full.
  8. Have more yams and less mashed potatoes. Yams or sweet potatoes are considered complex carbohydrates and have a lower glycemic index than mashed.  Enjoy the natural sweetness of baked yams and sweet potatoes instead of candied yams topped with marshmallows, which are full of added sugar.
  9. Save the fruit salad for later. Fruit may be more beneficial and less taxing on the digestive system, if it is eaten alone.  Have this as part of your dessert versus with your meal.
  10. Choose clear, distilled liquor over beer, wine or sugary cocktails. Not only does sugar speed up the absorption of alcohol into the blood stream; but it also contains more calories.  For example, a vodka and tonic would be lower in calories than a rum and coke.
  11. Substitute healthier ingredients for less-healthful ones. For instance, instead of oil use applesauce. Mila (chia seed) can replace eggs in recipes.

If you do choose to indulge at events, choose wisely and make sure you stick with a healthy diet and workout regimen throughout the season to keep those unwanted pounds at bay.  Genesis PURE’s Rally28 weight-loss system can help you stay on track while you develop healthier habits for real, lasting results. Discover how this revolutionary system is making a difference in the lives of so many.

Most importantly, don’t lose sight of what the holiday truly represents. Enjoy the time with your family and friends. Don’t just linger around the appetizers, bar, or dinner table. Reminisce with old friends and make some new ones. Pause and remember why you are celebrating. This is a time to celebrate and spread holiday cheer!

Cheers to a Whole Health holiday season!

This article is for nutrition information purposes only and does not constitute medical advice. Always seek the advice of a qualified health provider with any health concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease. Highlights taken from studies should not be viewed as scientific fact, but rather as the author’s interpretation of a scientific study. The validity of study information is not guaranteed nor are the author’s views guaranteed to be aligned with those of the researchers that published the study. 

6 reasons to embrace a healthier lifestyle in 2017

“This year I’m going to exercise and lose weight.” Sound familiar? We say it every December, only to fall short a couple of months later. How is 2017 going to be any different? Well, listen closely. Hear that sound? Feet against the pavement during a peaceful jog. The steamy sizzle of a stir fry cooking on the stove. Someone calling your name. It’s the sound of change…healthy change.    

1. It improves confidence.
When self-esteem is high it’s easier to ask for that raise, you feel comfortable wearing that little black dress, and you know you’ll catch the attention of that important date.


2. Your body will be stronger. You’ll be able to carry that load of laundry up the stairs with breath leftover at the top, and feel like a champion when you can double up on the grocery bags.


3. You’ll be happier. You’ll want to pay it forward at the coffee shop and you just might be caught singing in the shower.


4. You’ll save money. Imagine the cash leftover when you stop buying those sodas, when you walk instead of drive, and when you leave the processed food where it belongs, on Isle 4.


5. You’ll set a good example for others. People will notice that zip in your step, and they’ll likely want to join you in that 5K.


6. You’ll increase your energy. You’ll wake up in the morning wanting to go to work. You’ll want to take that evening walk with the dog. And, you’ll be more apt to eat a healthy breakfast.


You can have it all when you commit.

So let’s do it, together. Rally28 is the weight-loss system with ingredients that are proven to work. You will understand where Rally28 got its name when you look in the mirror and see a new you, when you learn how to eat healthy again, when you discover how easy it is to keep exercise and sleep in your daily life.

Do you hear the rallying cry now?

Ready for a healthier lifestyle?

Genesis PURE holiday hours

holidayhours_1116So that we can all spend valuable time with our families,  please take note of the upcoming holiday hours at the Genesis PURE corporate office.

Thursday, November 24 – Closed

Friday, November 25 – Closed

Friday, December 23 – Closed

Monday, December 26 – OPEN 10 a.m. 6 p.m. CST

Monday, January 2 – OPEN 10 a.m. – 6 p.m. CST


Normal office hours:

Monday 8 a.m. 12 a.m. CST

Tuesday – Friday 8 a.m. – 8 p.m. CST

Closed Saturday and Sunday.

We hope you will enjoy the holiday with your family and friends.  Wishing you a holiday season filled with Whole Health!


Genesis PURE gives thanks

gratitude_1116 This past year has flown by and we are ready for the excitement that 2017 will bring! While 2016 is soon to be a memory, sincere thanks are always inspiring to hear and are even better when shared with others.

As a Whole Health company, we know that being grateful does the body good. In fact, a study from the University of California San Diego’s School of Medicine found that people who were more grateful actually had better heart health.1 “They showed a better well-being, a less depressed mood, less fatigue and they slept better,” says the study’s author, Paul J. Mills.2

Genesis PURE™ employees share what they are thankful for:

  • “I am grateful to work with a great group of people who are like family to me. A caring, supportive and positive environment makes Genesis PURE an excellent place to work! I also love the products and am thankful to work for a company that promotes healthful living.” – Susan B., Success Team Member
  • “I’m thankful for my supportive team and amazing friends that I have made throughout the office.  I love working with my friends.” – Megan M., Marketing Manager
  • “I am thankful for being part of the Genesis PURE family because people are caring, friendly and helpful. I am especially grateful for our excellent Supply Chain team. I am inspired by their kindness and humility. We enjoy working together, sometimes having lunch, walking, or even enjoying happy hour together. I am truly amazed and deeply thankful for my coworkers.” – Tina G., Supply Chain Analyst
  • “This year has been a year of opportunities and I am thankful to have had the chance to travel, work on great projects, and collaborate with wonderful people. Looking back on the year’s blessings has once again made me realize the importance of appreciating what you have.” – Jennifer E., Marketing Copywriter
  • “I am grateful for the extraordinary group of people who make up Genesis PURE.  Inside each of us is a distinctive skill set, ans when joined together with the strengths of our other team members, radiates greatness.  I am grateful for the complexity of our differences.  We will continue to grow, as long as we stop and appreciate our differences as a vital piece of our Genesis PURE puzzle.” – Laurie S., Human Resource Manager
  • Genesis PURE rocks! I am thankful for the family environment in which I have developed some great relationships. I am grateful for the products and food that is always traveling through our workplace. Thanks Genesis PURE! – Soroya M., Success Team Member
  • “I am thankful to have team members that work together whether we agree or disagree.  I am grateful to work in an environment where we work hard, but at the same time there is laughter and  good times.  Also, I am thankful to work for a company where there are caring hearts.” – Tanya G., Supply Chain Specialist
  • “I feel very fortunate to have the chance to work at Genesis PURE with so many extraordinary colleagues. I enjoy seeing everybody’s smiles and hearing their greetings in the morning. I want to thank all the awesome coworkers, especially my lunch and walking buddies!” – Haiyan L., Senior Formulation Scientist
  • “I am thankful for all the great people who make it easier to handle tough days!” – Jeremy B., Director of Regulatory and International Affairs
  • “I am thankful for an amazing team that works together. It makes coming to work enjoyable. I am also thankful for a more relaxed environment, wearing jeans, and company swag!” – Janeth A., Quality Assurance Specialist
  • “I am thankful for a great work environment, my coworkers that have become like family to me, and Grape ENERGY.” – Lisa P., Office Manager
  • “I am thankful to work with leaders that I trust to make the right decisions for Genesis PURE and that trust me to do my best every day.  I am grateful for extraordinary products that have helped me experience Whole Health.  Finally, I am thankful for friends who work alongside me and make me smile, laugh, and enjoy the journey!” – Trish T., Director of Human Resources

Practice giving thanks every day and you’ll be amazed at what happens. A lot has been said about the power of gratitude, but these quotes sum it all up and really explain the magic behind the idea, and the culture at Genesis PURE.

What are you thankful for? Please share in the comments section.

Wishing you a Happy Whole Health Thanksgiving!



Determining your fitness “why”

fitness_why_1116 Whether you’re starting a new fitness routine or you’ve been working out for years, we all struggle at some point to find the motivation – our “why” – to continue pursuing our goals.  What happens when we hit that proverbial wall or can’t seem to get started?

There are several paths toward finding your fitness motivation. Extrinsic motivators, such as winning a weight loss competition, a beach vacation, or fitting into a smaller dress or pant size before an event, are great for getting started on your fitness journey.  However, finding the intrinsic motivation to continue with your program after having some success may take self-exploration or a coaching session to discover your inherent reason for continuing your routine. Do you enjoy it, or are you doing it simply for the reward?

What do you see yourself doing years from now?

Along with health and fitness goals, be sure to envision your career, hobbies, responsibilities, and desires along that path toward Whole Health. Capture the elements in your life that will bring you joy. Today, determine if the fitness path you’re currently on will allow you to achieve those goals, or if there are changes you can make that will help you engage in future hobbies and activities.

Ask yourself these questions:

  • Who are you exercising for?
  • How will making a fitness routine help you achieve your long-term goals?
  • Will an exercise routine help you move easier or make activities more enjoyable?
  • What are the end results you are looking for, and how will they change your life?

Over time, when exercise becomes valued for its personal worth and utility, you may discover lasting behavioral changes. 1

The Self-Determination Theory (SDT)

SDT is based on an assumption that individuals make choices, such as whether or not to exercise, by self-determined motives.  It also recognizes that there are other forms of motivation that may still serve a purpose, but may not be as lasting.1 For example, studies have shown that when exercise participants, especially women, have their results driven solely on physical appearance, there is less inclination to continue.2

SDT makes the argument that the need for competence, such as the feeling of being fit or skilled enough to exercise; receiving positive feedback; joy in reaching personal goals; or achieving fitness success, are important factors to finding and maintaining motivation.1 This could mean succeeding in a new personal challenge or completing a new fitness class. Enjoying new experiences, creating social connections, and finding your comfort zone, are all essential to the development of internal motivation.1

Most exercise participants have both extrinsic and intrinsic motives that can go hand in hand. Find your external motivation to get started and your internal motivation to stay on track.  You will find yourself on the path to a successful and suitable fitness plan!

Ready to turn back the scale?

Rally28 is for you! This weight-loss program offers a simple, yet effective way to help you change your body and your life. This winning combination of Genesis PURE’s proprietary Craving-Control Technology and sustainable fat-burning ingredients support weight loss while you develop healthier habits for real, lasting results.

Rally28 also incorporates group benefits and peer coaching that can help you stay  motivated. Having friends cheering you on might be all you need!

Learn more at

As always, consult your doctor before starting any fitness routine.


  1. Teixeira, P. J. Carraça, E. V. Markland, D. Silva, M. N. & Ryan, R. M. Exercise, physical activity, and self-determination theory: a systematic review, Int J Behav Nutr Phys Act 9, 78 (2012).
  2. Kohlstedt, S. S. Weissbrod, C. S. Colangelo, A. M. & Carter, M. M. Psychological Factors Influencing Exercise Adherence among Females, PSYCH 04, 917–923 (2013).

Tips for fitting exercise into a busy schedule

thumbnail These days, it may feel almost impossible to find time to exercise in an already busy schedule.  We all have the same 24 hours in a day.  So, why is it some people find time to exercise daily, despite a busy schedule, and others not at all?  Here are suggestions to help incorporate exercise or movement into your day.

  1. Workouts don’t need to take up a large part of your day. Instead of thinking you need to spend hours in the gym, make your workouts short and efficient. You can accomplish the same amount of work in 15 minutes at a high intensity that you can in 30 minutes of moderate intensity.1  An example of a high-intensity interval training (HIIT) session is a Tabata, which is done by setting a timer for 20 seconds, and safely performing any cardiovascular exercise that you enjoy, such as spinning, jumping jacks, or sprints for the entire 20-second duration.  Rest for 10 seconds and then repeat 20 seconds of activity with 10 seconds of rest for eight full rounds.  You can do one exercise, or switch it up during each interval.  Repeat this 3-4 times and you have completed your workout for the day.
  2. Turn your commute into a workout by walking or riding your bike. Stash a clean pair of clothes at work and take only your essentials, such as identification, keys, and phone on your commute. If this is not possible, get off the bus or train a few stops before yours and walk the rest of the way.  Every calorie burned counts!  Be prepared and bring an extra pair of shoes to keep at your desk.
  3. Schedule your workouts and set reminders in your mobile device, computer or write it down on your calendar. Be very precise, including dates and times.  If working out first thing in the morning, set your clothes out the night before as a visual reminder. To save time, wear clean workout clothes to bed. Treat this appointment just like important doctor or dentist visits. Chances are, you wouldn’t miss other scheduled appointments, so make exercising one of those important appointments, too.
  4. Workout at work. Bring exercise tubing or dumbbells and incorporate 12-15 repetitions of bicep curls, triceps extensions, and overhead presses throughout your day.  Bring in a stability ball to address your core and lift your legs up and down (as if you were marching) as you sit at your desk.  Take advantage of your lunch break and fit in some physical activity by going for a brisk walk or jog, if time allows.
  5. Make family time active time by exploring creative ways to include physical activity. Instead of watching television or going to a movie, play an active game, go for a walk, try out a water park, or explore a new activity together.  You still have all the benefits of spending time with each other while creating new memories.  Also, try scheduling an active date with your significant other — find a new park to explore, go for a jog together, or find a sport you both enjoy.
  6. Get moving no matter what your age. A study in the Annals of Internal Medicine showed that exercise can improve memory and reverse muscle loss in older adults. As people age, they don’t get enough physical activity. According to Thomas Gill, a professor of geriatrics at Yale School of Medicine, showed in this study that walking reduced subsequent disability episodes.2

Ready to turn back the scale?

Rally28 is a weight loss program offering a simple, yet effective way to help you change your body and your life. This winning combination of Genesis PURE’s proprietary Craving-Control Technology and sustainable fat-burning ingredients support weight loss while you develop healthier habits for real, lasting results. Learn more at

Always be mindful and understand your own limits and always speak with your doctor before starting any exercise regimen.

This article is for nutrition information purposes only and does not constitute medical advice. Always seek the advice of a qualified health provider with any health concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease. Highlights taken from studies should not be viewed as scientific fact, but rather as the author’s interpretation of a scientific study. The validity of study information is not guaranteed nor are the author’s views guaranteed to be aligned with those of the researchers that published the study. 


  1. Gibala, M. J. et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance, J. Physiol. (Lond.) 575, 901–911 (2006).
  2. Thomas M. Gill, MD. Effect of Physical Activity on Mobility Outcomes.

Don’t believe the hype

weight-loss-mythsConflicting information, fad diets and unsupported beliefs about weight loss and healthy weight management are pervasive in the media and scientific literature.  It’s understandable that many people are confused when starting their weight management journey.  Below are five common weight loss myths and the truth behind them.  Always consult with your physician before starting any weight loss plan.

Myth 1: All calories are created equal

While all calories have the same amount of energy, when it comes to the complexities of the human body, the old idea that all calories are equal, whether in food or drink, is not true.  For example, a small handful of raw almonds and three chocolate-chip cookies may contain similar amounts of calories, but they affect your energy and appetite in different ways.  Studies suggest that the quality and types of foods and beverages consumed strongly influence total caloric intake. In general, diets high in refined or processed foods and sweetened beverages are associated with weight gain, whereas unprocessed foods such as whole grains, vegetables, fruits, and nuts have the opposite effect.1

Tip: Aim for a well-rounded diet to help you achieve your weight loss goals. Focus on complex, high-fiber carbohydrates such as fruits, non-starchy vegetables, and whole grains, healthy fats, and protein from legumes, unprocessed meats, and fish. 2 Add Genesis PURE’s Daily Build to your daily routine to fill in the gaps caused by poor eating. Or replace a meal with Genesis PURE’s 360 Complete Shake that provides a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber.

Myth 2: Fat makes you fat

Research has shown that the total amount of fat in the diet is not necessarily linked to weight gain; rather, it’s the type of fat and total caloric intake.  Fat is essential, as it provides energy and is an important component of our cells.  In addition, triglycerides (lipids) are the body’s main source of transportation for moving fat to cells and are important for good health. However, with many things, excess triglycerides can be unhealthy.

Processed foods containing trans fats (hydrogenated or partially hydrogenated oils), such as baked goods and fried foods, increase the risk for certain diseases, while polyunsaturated and monounsaturated fats from olive oil, avocados, nuts, fish, and seeds are healthy for the body in moderate amounts. 3 Research has shown that when healthy fats are consumed, they decrease levels of low-density lipoproteins (LDL) or “bad” cholesterol and increase high-density lipoprotein (HDL) or “good” cholesterol. 3

Tip: If you’re concerned about your fat intake, eliminate bad fats such as hydrogenated or partially hydrogenated oils and cooked vegetable oils. In cooking, use oils rich in monounsaturated fats, which are more stable than polyunsaturated fats. Monounsaturated fats include olive, peanut, canola, and avocado oil.  Be sure to include foods in your diet that are high in omega-3s, such as nuts, seeds (like chia seeds), avocados, eggs, and fatty fish. Genesis PURE Mila contains the omega-3 fat ALA, or “alpha-linolenic acid” that has been shown to support heart health.

Myth 3: Restrict carbohydrates for fast weight loss

Carbohydrates are the body’s main fuel source. Depriving yourself can leave you fatigued and craving unhealthy foods.  Foods higher in complex carbohydrates, such as fruits, vegetables, and whole grains provide many valuable nutrients, including fiber, vitamins, and minerals. Simple carbohydrates, such as candy and cookies, tend to be high in calories and have few to no nutritional benefits.

Myth 4: Starvation will aide in weight loss

The human body has evolved to conserve as much energy as possible during times of starvation. This means that, when you starve yourself, your next meal may be stored as fat to compensate for the starvation. You may initially see quick results; but over time, starving your body can hinder your weight loss efforts and may cause unhealthy results, because you’re not receiving the nutrition you need.  Calorie or energy-restrictive diets often fail because you don’t consume enough calories to fuel daily activity, let alone additional physical activity. Physical activity is important to maintain muscle mass, which is the primary tissue responsible for metabolic activity.

Tip: Be sure you are consuming adequate calories to maintain a healthy mind and body. Work with your doctor, a registered dietitian, or certified nutritionist to determine the appropriate caloric intake for your weight loss goals. Aim for a 1-2 pound weight loss per week, which has been shown to be ideal for sustainable weight loss. Replace a meal with Genesis PURE’s 360 Complete Shake to ensure you are getting a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber.

Myth 5: Eating at night leads to weight gain

This myth may actually have some truth to it, but it’s really more about WHAT you eat versus WHEN you eat it.  This myth may be perpetuated by the belief that many people tend to overeat and choose high-calorie foods and snacks at night, which may lead to weight gain. 4 Keep in mind, however, that eating right before bed means that your body will be busy digesting instead of sleeping.  Unusual eating habits may disrupt your sleep cycle, or circadian rhythm, and may have unhealthy consequences.5 People often eat at night for a variety of reasons that may have little to do with hunger, such as satisfying cravings, coping with boredom or stress. They often combine eating with a comfortable habit such as watching television or using the computer.  These situations make it very easy to consume an entire carton of ice cream or bag of potato chips, versus conscious eating, which is purposeful.

Tip: Be sure to eat at least one hour before bed and choose healthy options, such as a piece of fruit with almond butter or a hand-full of trail mix. Remember that getting at least eight hours of sleep a night is important for a lifestyle of Whole Health. Genesis PURE’s Coral Calcium is high in magnesium and studies have indicated that magnesium can contribute to a restful night’s sleep.


This blog and its contents are provided for nutrition information purposes only and does not constitute medical advice. The information and topics may not apply to every individual and sometimes are based on alternative healthy philosophies rather than traditional scientific views. Always seek the advice of a qualified health provider with any health or nutrition concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease and should not be a substitution any medical needs or advice.


  1. Mozaffarian, D. Hao, T. Rimm, E. B. Willett, W. C. & Hu, F. B. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men, N Engl J Med 364, 2392–2404 (2011).
  2. Mozaffarian, D. (2016). Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity. Circulation, 133: 187-225.
  3. Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., & Accurso, A., et al. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. Nutrition, 31: 1-13.