When it comes to getting healthy, most of us make it harder than it needs to be. The truth? You don’t need a complicated plan or a massive overhaul. You just need a few healthy living habits you can come back to—day after day.
These four fundamentals—hydration, balanced eating, sugar awareness, and daily movement—can help you feel more energized, balanced, and in control of your health.
1. Hydrate Smarter (Not Harder)
Your body runs on water, but many of us treat hydration as an afterthought. Even mild dehydration can cause fatigue, brain fog, and cravings that feel impossible to ignore.
Start with simple steps:
Drink one full glass of water first thing in the morning.
Keep a refillable bottle nearby throughout the day.
Swap one soda or sugary drink for an herbal beverage like Calli or Fortune Delight.
These light, flavorful herbal drinks make hydration easier and more enjoyable, while supporting your body with antioxidant-rich botanicals.
2. Build a Better Plate
Healthy eating doesn’t have to mean restriction. The goal is balance, not perfection. A simple visual guide works wonders:
½ vegetables, ¼ protein, ¼ smart carbs + a little healthy fat.
That might look like roasted veggies with chicken and brown rice, or a big salad with beans, avocado, and whole-grain bread.
When life gets busy, easy, nourishing options help you stay on track. Try blending a NuPlussmoothie or a SunFit Protein Plus shake to bridge the gap between meals. These balanced, plant-based options provide real nutrition and help steady your energy throughout the day.
3. Tame Sugar & Cravings
Cravings happen—it’s your body’s way of asking for fuel or relief from stress. Instead of fighting them, support your body so they naturally lessen.
Try this approach:
Don’t skip meals. Regular eating prevents energy crashes and sugar binges.
Add protein and fiber to meals for lasting fullness.
“Crowd out” sugary foods by eating more real, satisfying meals earlier in the day.
When temptation strikes, support your healthy routine with VitaTaste®. This natural formula includes gymnema to help block sugar and refined carb absorption, while fiber-rich lotus root slows digestion to support balanced energy.
4. Move More, Sit Less
Movement doesn’t have to mean structured workouts or hours in the gym. Every bit of motion counts—walking, stretching, dancing, or taking the stairs.
Think “movement snacks”:
A 10-minute walk after a meal.
Stretching while the coffee brews.
Standing up and moving between tasks or meetings.
Consistent, gentle activity improves mood, digestion, sleep, and energy. If you like to keep a supportive nutrition routine, Sunrider’s SunFit line can help you refuel, recover, and stay energized as you move more each day.
Start Small, Stay Consistent
Healthy living habits don’t start with perfection—they start with awareness and consistency.
Drink a little more water. Eat real, balanced meals. Keep sugar in check. Move your body regularly. Layer in products that support your goals, and give yourself credit for every small improvement.
When your choices become habits, healthy living stops feeling like work—and starts feeling like the way you live.
You know how every health story seems to start with something dramatic?
“I cut out 47 foods, started getting up at 4 a.m., and now I only eat air and sunshine.”
Yeah… that was never going to be us.
When our health started to improve, it wasn’t because we became completely different people. It was because we started paying attention to what we now call our Daily Trio:
What we ate
How often we moved
When we went to bed
Not flashy. Not trendy. But surprisingly powerful.
1. What We Ate: From “Whatever’s Fast” to “Will Future Me Thank Me?”
For a long time, our food choices were basically:
“What’s nearby, what’s fast, and what requires the least dishes?”
We weren’t out to sabotage ourselves, we were just tired and busy. Sound familiar?
The shift started when we began asking one tiny question:
“Will future me thank me for this?”
Not “Is this perfect?” Not “Is this gluten-free, dairy-free, joy-free?” Just: Will this help me feel better later today?
That looked like:
Adding a vegetable or two to most meals
Making sure there was some protein on the plate
Swapping one processed snack for something closer to real food
On crazy days, when chopping and prepping felt like too much, we leaned on simple things like:
Marching in place while waiting for the coffee (yes, really)
Nothing heroic. But those tiny chunks of movement:
Helped clear our heads
Reduced the “afternoon slump”
Made our bodies feel less stiff and creaky
Sometimes we’d make it a ritual: Walk + a cup of Fortune Delight® or Calli® when we got back. Not a “fat-burning miracle,” just a way to anchor the habit with something we enjoyed.
3. When We Went to Bed: The Least Glamorous Game Changer
Sleep used to be the thing we sacrificed first.
Need to get something done? Stay up later. Want to relax? One more show. Oops… it’s midnight again.
But we noticed a pattern:
Less sleep = more cravings
Less sleep = less motivation to move
Less sleep = more “whatever’s easiest” food choices
So we gave ourselves a gift: a simple bedtime window.
Not an exact time, just a range. For example:
“Most nights we’re in bed between 10:00 and 10:30.”
We also started a very un-fancy wind-down routine:
Phone away (or at least not in our hand)
Lights a little dimmer
Sometimes a warm cup of Calli® as a gentle “day’s over” signal
Did we suddenly start sleeping like angels? No. But bit by bit, our bodies started trusting that they’d get real rest—not random crashed-out naps on the couch.
Why the Daily Trio Works (Even When Life Is Messy)
Here’s the thing about the Daily Trio—what you eat, how you move, when you sleep:
You don’t have to do them perfectly.
You don’t have to change everything at once.
You will have off days. (We still do.)
But when these three are even slightly better, almost everything else is easier:
It’s easier to say no to that extra sugary snack.
It’s easier to get off the couch for a 10-minute walk.
It’s easier to be patient—with your body and with other people.
And that’s where Sunrider fits in for us.
Where Sunrider Fits (After the Basics)
We like to say:
Healthy lifestyle first. Sunrider second.
We didn’t start with products and hope they would fix everything. We started with the Daily Trio, then added tools to make those habits easier.
For example:
When we’re too busy to prep a full meal, having NuPlus® on hand helps us avoid the drive-thru.
When we want something comforting in the evening that isn’t sugar, a warm cup of Calli® hits the spot.
When we’re doing our little movement breaks, sipping Fortune Delight® instead of soda keeps things lighter.
None of these are magic. They’re just supportive choices that make our healthy habits more doable and enjoyable.
You don’t need a Monday. You don’t need a new month. You just need one tiny step in each area.
Try this:
1. What you ate
Choose one meal today to upgrade a little.
Add a veggie. Add some protein. Swap one processed item for something closer to real food.
2. How often you moved
Pick one 10-minute slot today for movement: walk, stretch, dance in the kitchen—whatever makes you feel more alive.
3. When you went to bed
Decide on a simple “bedtime window” for tonight.
Do one small wind-down action 30 minutes before: lights down, phone away, or a calming herbal drink.
That’s it. No 30-day hardcore challenge. Just one day, three small choices.
Walking This Out Together
At SunHealthAZ, our goal isn’t to turn you into a different person. It’s to help you become more you—with more energy, more calm, and more confidence in your daily choices.
If you’ve ever felt tired all the time, you’re not alone.
For years, that was me.
I lived on strong coffee and big meals. My energy spiked, then crashed, and by late afternoon I was wiped out. Even though I tried to work out and stay in “reasonable” shape, my weight and energy were always a struggle. I was tired of being tired.
Opening a Health Food Store… and Still Feeling Worn Out
My wife Sel is a holistic nutritionist, and together we opened a health food store. We were surrounded by positive people, good food, and natural products. We taught classes, helped customers, and did everything we could to live a healthy lifestyle.
We carried all the things you’d expect in a good health food store: whole grains, teas, vitamins, minerals, natural snacks, and more.
But here’s the honest truth: even with all that, my energy still wasn’t where I wanted it to be.
The Day Everything Changed
One afternoon, a man walked into our store looking for a specific tea and shake for his wife. None of our suppliers carried what he was asking for, so I asked him to bring me the empty package so I could track it down.
When he returned, I saw the logo: Sunrider.
To help this customer, I ordered some Sunrider whole foods and herbal drinks. I also decided to try them myself.
Discovering the Philosophy of Regeneration
As I began to use the Sunrider “basic” products every day, I started learning about something they call the Philosophy of Regeneration. In simple terms, it’s the idea that your body can do amazing things when you:
Nourish it well, and
Gently cleanse it every day so it can stay in balance.
I didn’t understand every detail at first, but it made sense. I already knew that fruits, vegetables, and herbs are important for health. Sunrider simply made it easier to get those plant foods in a concentrated, convenient form that fit my busy life.
The Results We Noticed
Within the first few weeks of using the products daily, I noticed real changes. My energy felt steadier throughout the day. I felt calmer and more focused. My digestion improved, and I was sleeping more deeply and waking up ready to go.
These were my personal experiences, and of course everyone is different. But for me, it was a big shift.
Friends, family members, and store customers started asking, “What are you doing? You seem different.” My answer was simple:
I switched what I’m eating and drinking.
From Customers to Full-Time Sunrider Distributors
We began sharing Sunrider with more of our customers. They would try the foods and herbal drinks, feel a difference, and come back for more. Many of them started “switching brands” from the products they were buying at the grocery store to Sunrider foods, drinks, and personal care products.
Over time, Sunrider became a bigger and bigger part of our lives and our business. Eventually, we sold the health food store so I could focus on helping people with Sunrider full time.
Why We Still Love Sunrider Today
Years later, Sel and I still use Sunrider products every day in our home. We love that Sunrider is family-owned with strong quality control, that the products are based on concentrated plant foods and herbs instead of fad ingredients, and that they’re designed for daily use—mixed into shakes, sipped as drinks, or used as simple swaps for things you already buy.
For us, Sunrider isn’t about a quick fix. It’s about supporting the body with better foods and herbal drinks, day after day.
Want to Take the First Step?
If any part of our story feels familiar to you, you might be wondering where to start.
A great first step is to learn more about Sunrider and see the foods, drinks, and other products we use in our own home.
In the coming weeks, we’ll be sharing simple health habits and introducing the “Daily Trio” we recommend to most people who are just getting started. We’d be honored to support you on your own health journey.
We all want to feel fit, Flexible, vibrant and strong – Baby Steps
We ALL want to be able to move our body when we want and how we want, without pain and restriction. We want vibrant healthy young looking skin, no muscle pain, great looking teeth. We want flexibility, the feeling of energy and not feel lethargic. We all want a better nights sleep. We also want to wake up to a new day, rested and energized.
We all know what we need to do….
We all know that we should, exercise, not smoke, eat a diet rich of fruits, vegetables, cut back on alcohol, be around uplifting positive people. Laugh, have fun with friends and family, Work in a healthy environment and contribute to the community.
Why is it that we don’t do or have all of the above? I Think it is because of our daily habits. Our feelings and our health are all related to the small actions we take (or don’t take) each and every day.
My wife and partner in life, always says (she is 100% Right ALL the Time), that we can all start with baby steps to improve our health and wellbeing.
Maybe NOW is a good time to take a good look at what habits we can change for the better.
Baby steps
The old saying “We are what we eat” is true. I know for a fact that i feel so much better when I eat a low calorie nutrient dense diet. Most people agree with me. Most people know the feeling of fatigue after eating too much or after eating a “heavy unhealthy meal”.
We can start with baby steps. Let’s start with hydration. Let’s start with switching some of the everyday drinks and foods that we consume and see how we feel. I have found that switching out sodas, sugar drinks, “power drinks” and other caffeine drinks, to drinking water and healthy drinks makes me feel better.
The pure fact that we will not be digesting sugar and other unknown artificial ingredients into our body is already a plus. Drinking more water is an awesome way to change the PH level in your body from an acidic to an alkaline direction.
Try setting a bottle of water next to your bed at night just before you go to sleep. As you wake up, sit up in your bed and just relax and drink the bottle down, slowly and relaxed.
You will see, within the hour after you get up out of bed, you will feel “awake”. One of the reasons is that your body has dehydrated over the night time while you were asleep. Now During the rest of the day, make a small change (remember what my better half says – small baby steps) drink more water very few hours. If you want to really feel fabulous, you may want to add some Sunrider Fortune Delight Concentrated Herbal Beverage and Calli to your daily water intake.
I have found that my body feels so much better after switching “unhealthy” hydration to better cleaner healthy hydration.
The Two drinks help Detoxify the body with Anti-Aging Antioxidants. They Enhance the bodies Natural Cleansing Process and Replenish and Hydrate the body with healthy nutrients.
When I drink them (everyday for the last 27 years) I feel “light” energized, a healthy energy, unlike those “energy drinks”. My thinking is clear, and I sleep much better. I have lots of awesome stories about the two drinks…. I know you will see the difference in your everyday wellbeing, just by taking this one baby step and hydrate more with water and the Sunrider Fortune Delight Drink and the Calli Drink. They come in different flavors and packs of ten or sixty. You will love how your body feels. Your body will thank you for it!
If you are like me and enjoy a little sweetness, you may want to add the Sunrider SunnyDew or the Sunrider Sunectar to your drinks as well. Up to you 🙂
We Love SunnyDew Stevia!! Savor the flavor of our bestselling Stevia Supplement, SunnyDew! Www.SunHealthAz.com 602-492-9214
Let’s start feeling better today with this small baby step and from there you might feel better and we can start on the rest of the list above.
Please feel open to contacting us at our home office number : 602-492-9214 for any and all questions. We are all here to make a positive difference in the lives of others. Our email is : SunHealthAz@gmail.com
I just love, love, love the Sunrider Vitafruit! If you want some fast, great tasting healthy exotic fruit super juice get yourself some Sunrider Vitafruit!
The herbs and veggies in the Vitafruit are full of powerful antioxidants!!!! You can not find these fruits and herbs anywhere in any health food store!! You will feel the energy! Sunrider Vitafruit is a delicious herbal juice that has 15 times more Vitamin C than an orange, providing 25% of the Daily Recommended Value (DRV). It also provides 20% the DRV of Iron in one small bottle. Its loaded with vitamins and antioxidants. All from REAL fruits and herbs! I also find that my skin looks and feels better when I nourish my body with the Vitafruit. It’s because of all the wonderful herbs in it! 🙂 !!!
The bottles are small, making Vitafruit convenient for people on the go. I have them in my workout bag, my business bag. It is so easy to enjoy fast energy (in a healthy way) just open a small vial and mix in a bottle of water, cold tastes amazing! You will feel the fruits and veggies “feed” your body and you will feel light, uplifted and full of relaxed energy!
If you really want a pick up, mix the Sunrider Vitafruit with a packet of the Sunrider Fortune Delight drink in a cold bottle of water!
make sure to put your remarks below of how you loved it! Everyone loves the Vitafruit!
Click the picture to the left or the link below to learn more about Vitafruit.
I love, love the Sunrider whole food Vitashake! It is full of healthy vegetables, herbs, flowers and full of exotic fruits and veggies that I would never find in the health food store!
This combination of high quality food ingredients is so important, because most of us usually do not get the right amount of different veggies and herbs to really nourish our body. We eat maybe five or six different veggies, and we do this every day. Think about it, you have the same old vegetables on your salad: tomato, cucumber, carrot, and maybe avacado if you’re feeling adventurous. And you have your favorite fruits: apple, orange, banana. Right?
When is the last time you had Jicama, Pomegranate, or Eggplant? You see, in order to function properly, a large variety of whole foods, vegetables and fruits are essential. You need variety to nourish your body. To learn more about the importance of variety in your diet, check out our Philosophy of Regeneration page.
And, it is easy to make. Unlike other “health” shakes on the market that come in BIG TUBS, the Sunrider Vitashake comes in fantastic packets that you can take anywhere with you! Just throw them in your sports bag, school bag or work briefcase. All you really need is a bottle of water, just shake and instantly you are ready to feed your body with a great tasting whole food product!
I have them in my sports bag, we all know how important it is to feed the body right after working out. I keep some in my car, so that when I am running around town and need a lift up, I don’t stop for fast food, I just mix the Vitashake in a bottle of water and I am feeling great within a few minutes!
And Vitashake tastes GREAT!
It comes in Strawberry and Coca flavors! I love them both! But guess what, it tastes even better in some almond milk, rice milk, or soy milk! Better yet, mix it with some Sunny Dew and Fortune Delight and its actually a sweet treat!
Our kids take it to school with them to eat between classes when they are on the run. We pack them on hiking trips and camping trips. It is easy to make on the run, or at home. Not only does it taste great, but it fills me up with healthy nutrient dense veggies, greens and beans. 🙂 Vitashake provides a big boost of energy. Like all of Sunrider whole foods and herbs, the Vitashake is highly concentrated. Its hard to believe its only 95 calories! So great to assist in losing those unwanted pounds!
Long story short… Sunrider Vitashake is a delicious and nutritious shake. At only 95 calories, it can be used very effectively as a meal replacement for those that want to lose weight. Its loaded with nutrients to ensure healthy and effective weight loss. It will fill you up so that you don’t feel hungry, and it will help keep your energy up. Its perfect with SunTrim Plus and Fortune Delight. To ramp up your weight loss even more, check out the Sunfit Pack (which includes Vitashake). We call it “the Diet that Works.”
For those with an active lifestyle, it makes the perfect snack between meals. It will keep your energy up and revitalize you when consumed after your workout. It will help to fill any nutritional gaps, keeping you strong and energized. Its perfect with Electrosport and Sportcaps to re-hydrate, replenish, increase stamina, strengthen resistance, and reduce stress.* Fantastic for a fast Healthy meal! Very light on the stomach so you can have it before working out, during and especailly after a work out! Take it within 30 minuets after working out
See what Dr. Rueben Chen of Sunrider has to say about Vitashake.
1. Hydrate Smarter (Not Harder)
2. Build a Better Plate
3. Tame Sugar & Cravings
4. Move More, Sit Less
You know how every health story seems to start with something dramatic?
2. How Often We Moved: The 10-Minute Rule
3. When We Went to Bed: The Least Glamorous Game Changer
How to Start Your Own Daily Trio (This Week)
And if you’d like some gentle support tools for the journey, you can always visit our Sunrider distributor page here:
From Customers to Full-Time Sunrider Distributors
![[Video] Vitashake – A Powerful Meal Replacement Shake](https://sunhealthaz.com/wp-content/uploads/2013/08/VitaShake-and-strawberries-1.jpg)