What Makes a Champion?

It starts with USANA Health.

She has four Grand Slams, 40 WTA singles titles, and 11 WTA doubles titles. What makes a champion? Just ask Kim Clijsters of the Women’s Tennis Association. She’ll tell you: it all starts with HEALTH.

Where do you get the energy? Each one of your cells is a tiny factory that manufactures adenosine triphosphate (ATP) – a high-energy molecule that your body produces form the breakdown of food. Take good nutritional supplements to give your body a wealth of nutrients that can be converted into ATP.

Low Impact

While a high–intensity kickboxing class will get you sweating, plenty of low–impact options can get the job done too. If you want to boost cardiovascular health while staying gentle on your joints, try some of these low–impact aerobic options.

  • Walking: A calorie burner, walking also tones the lower extremities. Bump up intensity by incorporating interval training into your workouts. Add spurts of speed-walking, or change your incline by marching up hills and ramps or climbing stairs. Even traipsing over softer terrain like grass or sand increases your work output.
  • Elliptical trainer: These fancy machines provide a full–body workout thanks to the ski–pole attachments you control with your arms as your legs pedal away. While somewhat awkward at first, the gliding motion calls on several leg muscles to fire at once while pumping the heart — all without putting undue pressure on your ankles, knees, and back. And you can adjust the force against your body by raising the incline or the intensity.
  • Swimming: While some studies suggest it’s hard to lose weight in the pool, swimming is still considered highly beneficial. A cardiovascular challenge, swimming also builds upper–body strength. And any increase in muscle mass actually helps your metabolism burn at a higher efficiency even when you’re at rest. Work on different strokes while in the water, and don’t be afraid to try resistance work with few rests in between.

Hot Flash

The old adage says to feed a cold and starve a fever — advice medical experts don’t endorse. But it can be hard to know what to do when the mercury spikes. Learn how to gauge the thermometer reading so you know how to respond.

Even high temperatures (over 100) aren’t usually dangerous, but they do signal illness. While most fevers work to incinerate viruses and certain bacteria within a few days, some infections like meningitis and pneumonia require urgent care… and can override the brain’s built–in thermostat that controls body temperature. In general, if the fever hits 104, remains longer than 7 days, or is accompanied by stiff neck, chest pain, excessive vomiting, or confusion, seek medical attention. Otherwise, drink plenty of fluids and use cool cloths to help dissipate heat. The old home remedy of rubbing alcohol isn’t recommended nowadays — it can seep into the body through the skin and by inhaling the fumes.

Never take or give aspirin to help reduce fever. If discomfort hinders your sleep or if you have trouble staying hydrated, you can take relievers like acetaminophen or ibuprofen, but know these drugs have been linked to other complications like liver failure, heart problems, and weakened immune response.

Fevers brought on by external factors such heatstroke or a poison can be serious. If you suspect fever is caused by something other than a germ, go to the hospital.

Scratching the Surface

Whether you bite, tap, or polish them, your nails serve a purpose that goes beyond nervous habits and decorative flair. Nails protect the tips of fingers and toes, while helping you pick things up. And let’s face it, what do you call on when you have a nagging itch?

Your nails can also reveal your overall health — cluing you into ailments like diabetes, melanoma, and anemia. So as your nails care for you, make sure you reciprocate.

  • Avoid biting your nails — it can damage the keratin and cause hangnails, which can lead to infection.
  • Never remove cuticles — they help protect the nail bed.
  • If you get frequent manicures and pedicures, consider bringing your own instruments.
  • Clean and trim nails regularly. Keep them square shaped with a slight curve at the edges.
  • Watch for changes in color or texture. Slow–growing, yellowish nails that thicken or cave in can be a sign of lung disease. White nails can be a symptom of liver conditions like hepatitis. Pitting or rippling of the nail can point to arthritis or psoriasis. Yellow nails with a pink undertone at the base can indicate diabetes. And dark lines beneath the nail can signal melanoma. Pay attention to the ridges as well. Vertical lines aren’t a problem, but horizontal lines can sometimes point to a metabolic condition.

Budding Health

April showers may bring May flowers, but studies show that fragrant blossoms do more than freckle the landscape with vibrant charm. They can actually benefit your emotional and mental health. Take advantage of this month’s bloom with these tips for sprouting wellness:

  • Arrange bouquets based on the mood you hope to inspire. Certain splashes of color help stimulate specific vibes. Bright hues like reds, oranges, and yellows deliver a vivid pop that energizes and rejuvenates, while cooler tones such as violets and soft blues promote calmness and serenity.
  • If you want a floral ambiance that lasts longer than cut stems, try plants that flower like the peace lily, African violet, geraniums, or bromeliads; some can survive low–light conditions and still produce beautiful blooms. You can also try window boxes as miniature flower gardens that grow in partial shade.
  • If you have a sensitive nose, avoid flowers with strong fragrances, especially in enclosed spaces. Orchids and daisies are known for their more understated scents, while lilies, roses, and narcissus are generally potent.

Sound Check

Those openings on the side of your head do more than hold up your glasses; they capture every tone, clang, and whisper that ripples past your hair. So don’t give them the silent treatment. Listen up to these tips for keeping your hearing in sound shape:

  • Forget the swab. Most of us are guilty of digging deep when wax builds up. But that gooey substance actually helps guard the canal against foreign invaders. Sticking cotton tips in your ear can push back the wax and cause infection. And you could puncture your eardrum if you’re not careful.
  • Plug your ears. Experts warn that anything over 85 decibels can start to deafen — that’s about the noise level of a lawnmower or motorcycle. If sounds are louder (100 decibels or more), like those released at a rock concert, by a jet plane, or some power tools, you could start experiencing permanent hearing loss within 15 minutes. Wear protective headphones or earplugs if you’re going to be around noise levels higher than 85 dB, and take 15–minute breaks during your exposure. If you have to raise your voice to be heard, chances are the noise is too loud.
  • Address concerns. If you notice changes in your hearing, or have symptoms like ringing, muffling, pain, a sense of fluid that won’t drain, or dizziness, see a doctor.

Health in a Pot

Though it may be getting warmer, you don’t have to stow away that slow–cooker. Known for their convenience, crock pots serve up a full meal with barely the flick of a switch… provided you have a day to stew the brew. Sample these ideas for simmering a nutritious dish in a single hot pot:

  • Go with fresh or frozen veggies over canned — more nutrients are lost in the canning process, and many add salt or sugar as preservatives.
  • Choose lean cuts of meat and trim the fat — the gradual heating and moisture ensure your meat stays tender without the dripping flab.
  • Insert garlic, onion, or lemon halves inside whole chicken to emanate flavor. Sprinkle herbs instead of salt over the top to reduce sodium.
  • To thicken broths, use puréed cauliflower or tomato paste instead of heavy creams. Or add beans and rice for a more robust consistency while bumping up protein and fiber.
  • Roll up aluminum foil into balls the size of your fist and place them on the floor of the pot. Then put your bird or roast atop the balls, which act as a rack to help drain juices.
  • Avoid the temptation to lift the lid and stir — lost heat could mean meats aren’t thoroughly cooked even after several hours.

Mad About Salad

Whether they’re the leafy greens starter, the noodle dish at a potluck, or the potato favorite found at every barbeque, salads come in many different forms. Try these creative ways for tossing a nutritionally amped salad with added flavor to boot:

  • Experiment with homemade dressings to remove extra fat, sugar, and artificial ingredients. But even store–bought vinaigrettes go a long way in providing taste without the extra calories.
  • Sweeten your salad with dried fruits, berries, sliced apples, or orange segments while delivering antioxidants, vitamins, minerals, and fiber.
  • For a protein charge, try sliced avocado, chopped eggs, nuts, or beans; they can turn a side dish into a full entrée without loading on “bad” fat.
  • Trade your normal noodles for whole wheat pasta. Add artichokes, diced bell peppers, and tomatoes for a pasta salad that doesn’t go to your waistline.
  • Tone down the mayo and add more mustard to your potato salad for a zestier version with less fat. Spruce it up with celery, onion, and banana peppers for a bold, crunchy spin that stays light. Or forgo the creamy condiments altogether.

Defense Strategies

Natural disasters across the country or on the other side of the world may give you reason to think about your own susceptibility. Properly prepare for an emergency in the event Mother Nature’s wrath hits closer to home.

Stock up: Ready America recommends creating an emergency kit, which should include…

  • First–aid supplies such as sterile gloves, bandages, antibiotic ointments, and any prescription medicines or items pertinent to your family members like insulin and inhalers
  • 1 gallon of drinking water a day/person for at least 3 days
  • 3 days worth of nonperishable food and a can opener
  • Battery–powered radio, flashlight, and extra batteries
  • Dust masks
  • Cell phone charger or batteries
  • A whistle
  • A wrench to turn off utilities
  • Local maps
  • Matches or lighter
  • Garbage bags and hand sanitizers
  • Infant diapers and formula; feminine products.

Develop a plan: Decide what you’ll do as a family if you’re forced to evacuate and if you’re trapped at home. Determine an out–of–town contact and make sure everyone knows the number and how to send a text message, since they sometimes bypass network disruptions.

Be informed: Stay current on emergency scenarios relevant to your area. Subscribe to local alert services that update you on both natural and manmade threats.