6 Steps to Elevate Your Quality of Life

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During International Quality of Life Month, I urge individuals to focus on what truly matters—mental well-being, self-care, financial health, physical fitness, lifelong learning, and meaningful relationships.

With today’s rapid progress, intentionality and small steps toward balance are critical during times of unprecedented change and possibility.

Life is moving faster than ever, but the most critical investment we can make is in ourselves. People who have faith tend to act. They take risks and move forward with hope, enthusiasm, and confidence that things will work out.

In All the Right Reasons, I write, “Brad Henry, former Governor of Oklahoma, said, ‘Believe in yourself, and the rest will fall into place. Have faith in your own abilities, work hard, and there is nothing you cannot accomplish.’ I’ve found that having faith and belief in yourself is one of the fundamental keys to success and happiness.”

6 Actionable Steps to Foster Personal Growth

6 Ways to Elevate Your Quality of LifeTo inspire action, here are six actionable steps anyone can take this month to elevate their quality of life and foster personal growth:

1. Prioritize Mental Well-Being

Set aside time to care for your mental health. Whether through mindfulness, therapy, journaling, or simply unplugging from screens, ensure your mind gets the rest and nourishment it needs.

2. Practice Consistent Self-Care

Dedicate moments to recharge, whether through hobbies you love, enjoying nature, or finding joy in small daily rituals. Self-care isn’t indulgence—it’s a necessity, which is why I play in two bands. For me, music is medicine for the soul.

3. Strengthen Financial Health

Build financial confidence by creating a budget, setting small but meaningful savings goals, or learning about smart money management strategies.

4. Commit to Physical Fitness

Move your body regularly, whether it’s through walking, yoga, strength training, or a sport you enjoy. Consistent activity improves both physical and mental health.

5. Pursue Lifelong Learning

I love to engage my mind by exploring new skills, books, or online courses. Growth doesn’t end with formal education—there’s always more to discover, and it’s fascinating on several levels.

6. Cultivate Meaningful Relationships

Take time to nurture the connections that matter. Reach out to loved ones, have thoughtful conversations, or establish new connections that inspire positivity.

By focusing on these areas, you can see growth in key dimensions of life. Aligning efforts in these vital aspects will enhance personal well-being and enable you to thrive in an era of extraordinary advancement and transformation.

I shared these thoughts in a news release published on Jan. 2, 2025. More inspiring examples of the power of intentionality and self-care are shared throughout the best-selling All the Right Reasons, where all proceeds go to feeding hungry children. Each book purchase provides 40 meals.

Give Yourself the Gift of Self-Care This Holiday Season

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The holiday season is synonymous with giving—thoughtfully wrapped packages, handwritten cards, and heartfelt gestures. But here’s a quick question for you: where are you on your gift-giving list? With the hustle and bustle of the season, it’s easy to overlook yourself.

This year, I’d like you to rethink the concept of giving by placing your own well-being at the top of your priorities. Transform this holiday into a time of self-care alongside the usual celebrations. Why? Because when you care for yourself, you’re able to spread more joy to those around you.

To help, I’m sharing seven practical self-care strategies designed to fit seamlessly into even the busiest holiday schedules. You deserve this.

1. Create Your Morning as Your Haven

Begin your day with a small, nourishing practice to center yourself. It doesn’t need to be elaborate—five minutes of journaling, quiet reflection without distractions, or practicing gratitude. Starting the day grounded can set a positive tone and reduce stress. Tip: Write a short gratitude list. The double dose of quiet and reflection can work wonders.

2. Prioritize a Sweet Treat for Your Soul

What’s something indulgent that makes you smile? Whether it’s a seasonal food, your favorite candle scent, or diving into a book, treat yourself to something purely enjoyable. Why not wrap it up as a gift to yourself? It doesn’t have to cost much—it’s the intention that counts.

3. Say ‘No’ Without Guilt

During the holidays, invitations and commitments pile up. Accepting everything might seem festive, but it often leaves you drained. This year, give yourself the freedom to say no to anything that doesn’t align with your energy or schedule. Saying no can feel uncomfortable at first, but it’s an act of self-respect. Bonus? It leaves more time for the events that truly bring you joy.

4. One Hour, No Screens, All Peace

This one can be tricky, but between holiday shopping, group messages, and endless event photos, screen time skyrockets in December. Try carving out one hour each day—perhaps during dinner or before bed—to unplug completely. The mental clarity you’ll gain is a gift you can use to reconnect with those around you or to simply recharge.

5. Take a Walk (Even If It’s Chilly)

Moving your body doesn’t have to mean squeezing in a gym session; a simple walk outdoors can boost your mood and energy. If it’s cold, bundle up, hit the sidewalk, and enjoy the crisp air. Studies show that moderate physical activity can release endorphins and alleviate holiday stress.

6. Bring Back Your Happy Place

Remember that thing you used to do Just. For. Fun? Painting, baking, singing and playing music—whatever lights you up. Revisit it, even if just for a little while. Hobbies have the power to transport us away from the rush, grounding us in the moment. It’s nostalgia and creativity rolled into one delightful package.

7. Unwrap the Gift of Relaxation

One of the most underestimated forms of self-care is rest. Whether it’s a full eight hours of sleep or simply pausing between tasks, rest replenishes your energy. Closing your eyes brings instant relief. Still feel guilty about downtime? Think of it as recharging your batteries so you can be at your best for those around you.

Why Self-Care Matters This Year

With holiday excitement comes increased expectations, social commitments, and to-do lists. Taking care of yourself protects you from burnout and allows you to genuinely enjoy this magical season.

Studies show that self-care reduces stress, boosts happiness, and improves overall health. How can you pour from an empty cup? By tending to your well-being, you ensure there’s more of you to share.

This season, reclaim the joy of giving and the peace of the season by including yourself on the list. Wrapping yourself in care isn’t selfish—it’s essential. When you prioritize these moments, you’ll find yourself thriving, not just surviving, through the holidays. Smile, exhale, and repeat after us, I deserve this.

Build Joy Through These 5 Meaningful Acts of Generosity

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Create joy, spread kindness, and uplift our communities through acts of generosity, whether big or small. I’m encouraging each of us to promote compassion and connection as we celebrate National Build Joy Day. This special day is a powerful reminder of the impact thoughtful actions can have on individuals and society.

National Build Joy Day, which takes place each Dec. 2, is an incredible opportunity to reflect on the positive changes we can create. It doesn’t take a monumental effort to make someone’s day brighter. Even the smallest gesture of kindness can leave a lasting impact.

My call to action is simple — look for ways to lift others. In doing so, we also lift ourselves.

Look within your circles for examples of kindness. In the ways that really count, my parents were truly extraordinary. They lived their lives serving and teaching others, not the least of whom were their children. Virtue meant something to my mom and dad, and threads of kindness, hard work, and integrity wove the strong cords of character in their lives.

My parents’ lessons, both spoken and lived, shaped the man I have become and the person I still hope to be.

5 Ways to Build Joy in Your Communities

5 Generous Acts to Build Joy | Kevin GuestTo support this call to action, here are five ways to build joy in your community.

1. Volunteer Your Time

Offer your time to local shelters, food banks, or non-profits. A few hours donated can provide much-needed support to organizations serving those in need.

2. Perform Random Acts of Kindness

Pay for someone’s lunch, leave a thoughtful note, or help a neighbor with errands. These small acts can brighten someone’s day.

3. Express Gratitude Publicly

Recognize the hard work of frontline workers or thank someone whose kindness inspires you. Gratitude creates ripples of positivity.

4. Organize a Community Event

Bring neighbors together by hosting a park clean-up, a food drive, or a donation swap. Shared efforts foster unity and connection.

5. Donate to a Worthy Cause

Contribute financially or donate items, such as clothes or non-perishable food, to organizations making a difference in your area.

#BuildJoyDay

National Build Joy Day amplifies these kinds of efforts. It’s a chance for individuals and groups alike to think creatively about making life better for others.

Joy is contagious. When you give to others, you also give to yourself. You create a cycle of positivity that strengthens individuals, families, and entire communities.

I invite everyone to share their acts of kindness using #BuildJoyDay on social media to inspire others and celebrate the day together. By working collectively, we can make National Build Joy Day a memorable and impactful occasion.

I shared these thoughts in a news release published on National Build Joy Day, Dec. 2, 2024. More inspiring examples of joy and kindness are found throughout All the Right Reasons, where all proceeds go to feeding hungry children. Each book purchase provides 40 meals.

Recipes Roundup: From the USANA Kitchen

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USANA Kitchen is a What’s Up, USANA? blog series featuring easy-to-make, nutritious recipes. Led by Shelli Baxter, USANA’s Executive Director of Global Nutrition Programs, the entire series of recipes can be found at https://whatsupusana.com/tag/usana-kitchen/

Here are a few highlights…

Protein Acai Bowl

  • USANA Kitchen - Protein Acai Bowl1 frozen banana, chopped into chunks
  • 1 cup (140 g) frozen mixed berries
  • ½ cup (120 g) plant-based milk
  • 1 tablespoon (10 g) acai powder
  • 2 scoops of whey protein isolate
  • Sliced fruit, nuts, seeds, granola to top (optional)
  1. Add the banana, berries, and milk to a blender.
  2. Blend on low until smooth and creamy.
  3. Add whey protein isolate and stir in on the lowest blend speed.
  4. Pour into a bowl.
  5. Top with fruit, nuts, seeds, and/or granola as desired.

Originally published Sept. 30, 2024, with full recipe, detailed step-by-step instructions, and nutrition information.

Protein Powered Green Drink

  • USANA Kitchen - Protein Powered Green Drink12 ounces (375 g) of chilled coconut water
  • 1 cup (180 g) of spinach
  • 2 small kiwis or 1 large kiwi, peeled
  • 2 scoops of Whey Protein Isolate
  1. Add coconut water, kiwi, and spinach to a blender.
  2. Blend well at medium speed until desired consistency.
  3. Add whey protein isolate and stir at the lowest speed to mix.
  4. Pour into a tall glass.
  5. Add ice if desired.

Originally published Aug. 22, 2024, with full recipe, detailed step-by-step instructions, and nutrition information.

Digestive Health Berry Parfait

This USANA Kitchen recipe comes from Russ Barton, Ask the Scientists nutritionist.

  • USANA Kitchen - Digestive Health Berry Parfait8 ounces (240 g) high protein vanilla Greek yogurt 
  • ½ cup (65 g) raspberries
  • ½ cup (75 g) blueberries
  • ½ cup (56 g) granola
  • 2 ounces (21 g) of chopped pecans
  • 1 rounded teaspoon (5 g) of Fibergy Active 
  1. Add raspberries to the bottom of a stemmed glass.  
  2. Top with ¼ cup granola and 1 ounce of chopped pecans.
  3. In a bowl, mix 1 rounded teaspoon of Fibergy Active into the yogurt. 
  4. Scoop into glass on top of raspberries and nuts. 
  5. Top with blueberries, ¼ cup granola, and 1 ounce chopped pecans. 

Originally published June 26, 2024, with full recipe, detailed step-by-step instructions, and nutrition information.

For more health and nutrition information, including additional recipes, bookmark the What’s Up, USANA? blog.

Harmony for the Holidays

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As the holiday season unfolds, it brings an unparalleled opportunity to embrace harmony in our lives. This time of year, which is often filled with joy and reflection, serves as a perfect backdrop to revisit the principles of harmony I cite in my book, All the Right Reasons: 12 Timeless Principles for Living a Life in Harmony. Among these, the “Dorothy Principle” is a favorite.

It goes like this. Years ago, a college professor taught his class a profound lesson about the importance of relationships through a pop quiz. The test included an odd question: “What is the name of the woman who cleans this building?” Despite frequently seeing her, the students didn’t know. The professor emphasized that everyone we encounter matters and deserves recognition, illustrating that acknowledging others—even with a simple greeting or by knowing their name—can make a huge impact. The cleaning lady’s name was Dorothy, and that one lesson underscored the value of connection.

Let’s take this to heart and strive to appreciate and acknowledge those around us—family, friends, colleagues—recognizing the power that comes from truly seeing each person we meet.

Harmony and the Beatles

The other favorite involves one of the Beatles, so you know that’s a favorite. Meeting Ringo Starr before his Las Vegas concert was a once-in-a-lifetime experience for a group of fans, myself included. The excitement in the room was palpable as we waited backstage, each of us realizing a dream we had likely held for decades.

When Ringo entered, he defied our expectations of a quick encounter by spending genuine, quality time with each fan. Even though we were told he would keep his distance, he made us all feel special by chatting, laughing, and posing for photos with his signature peace and love gestures. Observing everyone’s joy—especially a professional drummer meeting his idol—added to the magic of the moment.

Unlike many famous people who maintain a distant demeanor, Ringo radiated kindness and warmth, making everyone feel comfortable and valued. Despite his global fame and decades in the spotlight, he chose to connect with us as if we were old friends. That encounter revealed that Ringo’s impact goes beyond his music; he spreads happiness simply by treating others with respect and compassion. By choosing to be gracious and humble, Ringo left each of us with an even greater admiration for him, showing that true influence lies not only in talent but in the positive, uplifting way we treat others.

Just as Ringo’s music has touched millions, so too can our actions during this festive season.

5 Practical Tips to Thrive During the Holidays

  1. Cherish What You Have: Start each day with gratitude. Reflect on the people who make your life meaningful and tell them thanks. Or be brave and say, “I appreciate you.” A heartfelt note or a simple thank you can strengthen connections.
  2. Foster Connections: Use this season as an opportunity to reach out to family and friends. Organize a virtual gathering or a small get-together to catch up and celebrate the bonds you share. You can never go wrong when you put others first.
  3. Give the Gift of Presence: Rather than focusing solely on material gifts, offer your time and attention. Listen actively, engage sincerely, and be present in the moment. Show others that you see them and hear them.
  4. Spread Love and Peace: Take a cue from Ringo and let your actions be guided by love. Volunteer your time and skills, share acts of kindness, and encourage others to join in.
  5. Create New Traditions: Whether it’s a new recipe, a family game night, or a holiday walk, start a new tradition and enhance the sense of unity, harmony, and joy in your celebrations. You’ll be even more cool for doing it!

Harmony, Love, & Peace

As we navigate the hustle and bustle of the season, let’s remember that the true essence of the holidays lies in harmony, love, and peace. By remembering that relationships are the most important thing, we can transform this festive season into a time of connection and joy.

Let’s carry these principles through the holidays, creating a life that is harmonious and richly fulfilling.

Gratitude Creates a Profound Impact on Health & Happiness

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This November, I encourage everyone everywhere to celebrate National Gratitude Month and experience gratitude’s profound impact on health and happiness. From enhancing psychological well-being to boosting physical health, gratitude has a transformative effect that can change lives in meaningful ways.

National Gratitude Month is a time to recognize gratitude’s lasting influence on our lives.

Studies show that grateful individuals sleep better, experience reduced stress, maintain healthier diets, and engage in increased physical activity. Moreover, a July 2024 Harvard study showed a connection between gratitude and longevity among older adults.

The core values that make up my foundation are faith, family, service, gratitude, and honesty. Those things matter most to me; I try to live by these values. They are manifest in how I treat others and the choices I make. I am committed to living in harmony with these values, particularly when times are tough and I feel pressure to do otherwise.

3 Things to Enhance Feelings of Gratitude

  1. Gratitude Jar. Every day this month, write something you’re grateful for on a small piece of paper and add it to a jar. At the end of the month, review your collection of positive moments to reflect on.
  2. Thank-You Notes: Send thank-you notes to people who have made a difference in your life. Even a heartfelt text or email expressing gratitude to others can strengthen relationships and foster a deeper sense of connection.
  3. Pay it Forward. Perform random acts of kindness and see how the ripple effect of gratitude can spread joy far and wide.

Feeling Grateful

My gratitude begins with my parents, wife, and children.

Mom shaped my life, and I am forever grateful. She glowed from the inside out and made everyone feel like they were the most important person in the world. I am also so grateful for the life my dad lived, for the lessons he taught, and for the values he instilled in me. His faith runs through me and buoys me up.

My wife, Lori, continues to bless my life with her goodness. I’ll be forever grateful for my wonderful family.

When I think of my precious relationships with my wife, children, and grandchildren, and I consider my career at USANA, I thank God.

Tap to Read More on Gratitude

5 Ways to Express Gratitude

I shared these thoughts in a news release published on Nov. 1, 2024. More inspiring examples of gratitude are found throughout All the Right Reasons, where all proceeds go to feeding hungry children. Each book purchase provides 40 meals.

Bring Our Best for World Food Day

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I am honored to share a message on World Food Day. It’s a day that resonates deeply with our mission of promoting health and wellness globally. World Food Day is not just a date on the calendar; it is a significant reminder of the challenges many communities face and the collective power we wield to make a difference.

Consider this: over 730 million people worldwide suffer from hunger. This daunting statistic represents not just numbers, but real lives—children, mothers, fathers—struggling to meet their most basic needs. It prompts us to ask: how can we stand idly by when there is work to be done?

World Food Day 2024

At USANA, we believe in the transformative power of nutrition and community support. Our commitment to this cause goes beyond business; it is woven into the fabric of our company ethos. Through our partnership with initiatives like the USANA Foundation, we’ve contributed millions of meals to those in need. These meals do more than just fill stomachs—they bring hope to families and ignite change in communities.

Helping Others Globally

At USANA, we started the USANA Foundation to help people. The Foundation focuses on areas of the world where people are in desperate need and the program can truly make a difference. So far, the Foundation has delivered over 25 million meals to hungry families around the world.

I’ve seen the results, and they are amazing. I have been in homes to deliver those meals to families in Africa, Mexico, Central America, and many other places where people have nothing. I’ve seen the difference our nutritional products, food, and vitamins are making. For the hungry, the program is life-changing.

Similarly, participating in World Food Day initiatives offers more than community support; it fosters personal growth and fulfillment.

Have you ever experienced the profound sense of purpose that comes from helping others? It’s transformative. Volunteering, donating, or even spreading awareness can make a world of difference—not only for those we help but also for ourselves.

Kids Eat - Kevin Guest

World Food Day: How to Help

So, how can you contribute? I encourage you to engage with programs like the USANA Kids Eat initiative. Whether you make a financial contribution, volunteer time, or simply educate yourself and others about global hunger, each action counts.

I truly believe where much is given, much is required. Those of us with plenty are most obligated to serve and help the less fortunate. If you listen to your inner voice, you will be led to places where you can do the most good. You can make the world a better place and change your own life in the process.

Together, we can create a ripple effect of positive change. Let us channel our collective efforts toward a healthier world for all. Join us in this mission. Together, we can nourish not just bodies, but hearts and minds. Let’s stand united this World Food Day and every day, driving forward the vision of a world without hunger.

Entrepreneurs: Leading the Way in Learning & Development

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As I wrote last month, entrepreneurs are the lifeblood of today’s economy. I am, at heart, an entrepreneur. “Being my own boss,” as they say, at different times in my career has allowed me to experience the benefits (and challenges) of entrepreneurship. I’ve also been fortunate to work closely with and learn from talented independent business owners across the globe.

Recently, I shared three key traits of successful entrepreneurs. More specifically, for USANA business partners, I previously identified four core beliefs critical to success.

I thought about these traits and beliefs as I joined my direct selling colleagues in Washington, D.C., in late September for Direct Selling Day on Capitol Hill. The day is an opportunity for direct selling leaders to unite to champion the industry we hold dear. We shared stories and presented facts for lawmakers to consider as they encounter legislation that impacts independent business owners.

It’s a privilege to represent and advocate for courageous, innovative, and determined individuals who contribute so much to so many.

Entrepreneurs: Continued Learning & Development

In October, we celebrate National Learning and Development Month in the United States. It reminds us all that lifelong learning leads to success. Through organizations such as the Direct Selling Education Foundation (of which I’m honored to lead as chairman), we can give the public a snapshot of direct sellers’ incredible work. Even more, the DSEF educates those who are educating the next generation of entrepreneurs.

“The purpose of the Direct Selling Education Foundation is to engage, equip and empower educators to provide students with an accurate understanding of the direct selling industry as a powerful go-to-market strategy, distribution model and entrepreneurial option.”

Entrepreneurship isn’t easy. Hard work and determination are critical. Resilience is key, considering that rejection is a constant challenge.

But the rewards are so worth it.

  • Hours spent hustling are exchanged for a meeting-free Thursday afternoon to attend a child’s soccer game.
  • Suffering through a stream of rejections leads to an indescribable euphoria when a “yes!” arrives.
  • And let’s face it: a career focused on building and nurturing relationships can only lead to positive outcomes.

These are the messages we sought to convey as we interacted with decision-makers on Capitol Hill here in the United States. It’s what Direct Sellers Day in Canada strives to accomplish as well. So, as you continue making a difference in the lives of many through your entrepreneurial endeavors, I hope you realize that your colleagues are rooting for you and appreciate your efforts and sacrifices.

Country Music Month: Achieving Mental Wellness Through Music

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As vibrant melodies of Country Music Month fill the air this October, there is no better time to explore the symphony between our love for music and the pursuit of mental wellness.

Country music, with its rich storytelling and emotional resonance, offers more than just a soundtrack to our lives. It serves as a guiding force in achieving mental well-being.

Our commitment to health is underscored by the power of music to transform lives. Country music, in particular, provides a unique blend of emotional expression and narrative. It offers listeners a deep connection that can be both healing and uplifting.

In a world where maintaining mental health is paramount, balancing life through music and wellness practices is essential. Here are five key benefits of incorporating music into daily life for mental balance.

5 Mental Wellness Benefits of Music

  1. Emotional Release: Music allows individuals to express feelings that might otherwise remain bottled up, offering a safe outlet for emotional release.
  2. Stress Reduction: Engaging with music can lower stress levels, helping listeners find peace amid the chaos of daily life.
  3. Connection and Community: Country music often tells stories that resonate on a personal level, fostering a sense of community and shared experience.
  4. Mindful Presence: Listening to or playing music encourages mindfulness, grounding individuals in the present moment and away from future anxieties or past regrets.
  5. Inspiration and Motivation: The motivational narratives in country music can inspire listeners to pursue their goals and dreams with renewed energy.

When the music comes from the heart, the connection between the musician and the audience is exhilarating and stunningly honest. Music speaks to the soul like nothing else can. This love for music, this awe I have for the process, has been with me for as long as I can remember. Music has transformed my life.

As we tune into the heartfelt melodies and stories this month, let’s also tune into ourselves. Let’s recognize the vital role mental health plays in our overall well-being. At USANA, we believe in the strength of a balanced life, where music and health come together in harmony.

I shared these thoughts in a news release published on Oct. 1, 2024. All the Right Reasons: 12 Timeless Principles for Living a Life in Harmony is available on Amazon. It uncovers 12 principles for living a life in harmony. It draws on the power of values to help find life’s success secrets. All proceeds feed hungry children, with each book purchase providing 40 meals.

Hunger Action Month: Making a World of Difference

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As we commemorate Hunger Action Month, statistics shared by the USANA Foundation are sobering. Nearly 10 percent of the global population is going hungry. About 100 million North Americans and more than 1.8 billion people in the Asia-Pacific region are food insecure.

Food insecurity — experiencing uncertain access to adequate, nutritious food — is a global crisis.

“Every person should have access to secure sources of quality, nutritious food,” the USANA Foundation wrote in a recent article. “This principle is at the core of everything we do at the USANA Foundation and drives us to reach every food-insecure community possible.”

Each September, we recognize Hunger Action Month. It’s a time to raise awareness and confront hunger globally and within our communities.

Hunger Action Month | USANA Foundation

Hunger Action Month: Striving to End Malnutrition

For over a decade, the USANA Foundation has worked to end malnutrition by developing communities built around sustainable and nutritious food sources (I’m fortunate to have participated in a recent humanitarian trip).

The USANA Foundation’s Garden Tower program has provided millions of meals to those in desperate need. For $20, you can provide a family with a Garden Tower and all the materials needed to grow sustainable food for years. Here’s where you can donate a garden tower.

As many of you know, the Foundation’s operating expenses are covered by USANA Health Sciences. That means every dollar donated to the Foundation goes directly to those who need it most.

Thank you to the many donors, volunteers, and global partners who are making a positive impact as we fight to end malnutrition and food insecurity.

If you’re not yet involved, I invite you to learn more about the USANA Foundation to see how you can become part of a truly incredible organization.

As we conclude Hunger Action Month, click for ways to take immediate action against hunger.

Garden Towers | USANA Foundation

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