First, change your mind set. There are no bad foods. There’s just bad food behavior. The hardest thing to do is to stop eating when you are full.
 Keep foods that are not good choices out of your home. If they are not there they will not tempt you.
 Put a sign on your refrigerator that says, “Are you really hungry?” Do what you need to do to help yourself live in the moment.
 Eat what you want (within reason) but in SMALL portions.
 Choose to be happy. Food is no longer an emotional comfort.
 Have an accountability partner. Support is needed.

Exercise is a vital tool in your journey to make changes in your weight. Think of every step in a workout as a step in the right direction. Having a partner to workout with will keep you accountable. If it is in your budget, hire a Personal Trainer. Even if it is only one day a week, a PT will teach you the best exercises to help you meet your goals.

Get a pedometer to make you aware of how active or inactive you are everyday. These little inexpensive tools are amazing self-motivators. If you are a beginner set a goal of 5000 steps a day. Studies show that 10,000 steps a day is the best goal. 10,000 steps will equal close to 5 miles.
There are many ways to increase your daily steps. Use your imagination and come up with your own list:
• Take a walk with your spouse, child, or friend
• Walk the dog
• Use the stairs instead of the elevator
• Park farther from the store
• Better yet, walk to the store
• Get up to change the channel
• Window shop
• Plan a walking meeting
• Walk over to visit a neighbor
• Get outside to walk around the garden or do a little weeding

Check out this video. These stairs increased the use of the steps by 66%..Maybe these need to be put everywhere.

You are more important than food. Love yourself more. It’s all about saying you deserve to be healthy. Life is about making progress. It’s not about perfection.

I am available as an accountability coach. The first 30 minute consultation is free. If you want to make changes in your lifestyle and body, I can help you meet your goals.
You can contact me at 336-430-7393 to set up an appointment.
One Body, One Life, Choose Wisely
Beverly Monical

Staying active also helps prevent and control high blood pressure, helps keep cholesterol levels healthy and can help prevent and control diabetes. When choosing an exercise, aim for 20-45 minutes a day. Make sure you pick something that you like to do, or even better, mix it up from day to day! Use a chart like the one below as a guide to choosing an exercise.

Make exercise a priority!

Even the busiest people can make time for exercise. Think small to make big changes to your physical activity- a little goes a long way!

I recommend purchasing a pedometer. (See below) This is a personal motivator.  Measuring your steps daily will help you move more.

If you have errands to run, when looking for a parking space pick the one farther out so you have to walk more. Walk up steps instead of an escalator or elevator.

Try something new or something you have always wanted to do. Sign up for ballroom or Shag dance lessons or try a yoga or spin class.

The main thing is you have to move to burn calories so be Creative and Get Moving for a Healthier You!

My Facebook Group is called,10,000 clicks a day to a Smaller and Healthier You. Please come join me and “Let’s Get Moving”!

Losing Fat requires movement. Have you bought your pedometer yet? Watch this video and Get Moving!

1. Fruits

Fruits are extremely high in liquid-content, helping the body wash out toxins. They are also very easy to digest and are high in antioxidants, nutrients, fiber and many important vitamins like vitamin C.

2. Green Foods

When you are ready to detox your body, fill your refrigerator with blue green algae, barley, wheatgrass, kale, spinach, spirulina, alfalfa, chard, arugula or other organic leafy greens. These plants will help give a chlorophyll-boost to your digestive tract.

Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. They also aid the liver in detoxification.

3. Lemons, Oranges & Limes

These citrus-wonders aid the body in flushing out toxins, as well as jump-start the digestive tract with enzymatic processes. They also aid the liver in its cleansing processes. To increase detoxification, start each morning with a warm glass of lemon water.

Remember, vitamin C is one of the best detox vitamins around, as it transforms toxins into digestible material.

4. Garlic

This pungent bulb stimulates the liver in producing detoxification enzymes that help filter out toxic residues in the digestive system. Adding sliced or cooked garlic to any dish, will help aid any detox diet.

5. Broccoli Sprouts

Extremely high in antioxidants, broccoli sprouts can help stimulate the detoxification enzymes in the digestive tract like none-other. The sprouts are actually more effective than the fully-grown vegetable, despite the picture on the right.

6. Green Tea

Packed full of antioxidants, green tea not only washes toxins out of the system through its liquid content, but also contains a special type of antioxidant called catechins, known to increase liver function.

7. Mung Beans

The mighty mung bean has been used by Ayurvedic doctors for thousands of years. It is incredibly easy to digest, and absorbs toxic residue on the sides of the intestinal walls.

8. Raw Vegetables

Best for juicing detox regimens or eaten raw: Onions, carrots, artichoke, asparagus, broccoli, cabbage, kale, brussel sprouts, cauliflower, garlic, beet, turmeric, and oregano. The combination of these foods will help your liver purge toxins during the cleansing process. These are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals.

9. Seeds & Nuts

Incorporate more of the easily digestible seeds and nuts into your diet. This include flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, Siberian cedar nuts and sunflower seeds. While detoxing, avoid nut butters.

10. Omega-3 Oils

Use hemp, flax-seed, avocado or olive oils while detoxing. This will help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil, and eliminated by the body.

Source:http://www.globalhealingcenter.com/natural-health/foods-that-detox-the-body/

Well this study tells a completely different story – that genetics plays only a small role in the development of cancer. Researchers obtained data from almost 90,000 twins. Identical twins have the exact genetic makeup so that if cancer is something that is really hardwired into our genes, you would expect that if cancer occurred in one twin it would also occur in the other. What researchers found is that if one identical twin had cancer, their twin sibling had about a 90% chance of NOT getting the same cancer as his or her affected twin.

What this finding means is that genetics is not the all-powerful determining factor for cancer. Instead, it points to environment as a much more common cause. That’s good news because we can’t change who our parents are, but we can change our environment.

Our environment includes the foods and supplements we consume, the fluids we drink, the air we breath, the chemicals that we come in contact with, and the physical fitness of our bodies. Poor diet, exposure to toxic household chemicals, and lack of exercise were singled out by researchers as environmental culprits that put people at risk for specific types of cancer. So use this study and the publicity surrounding it as an opportunity to reinforce the message that our health is something we control.

Marianne Cooper
Muscles In Motion

Since this article was written Cancer has now moved into the number one leading cause death in the United States. I continue to be shocked at how most people assume a helpless position when it comes to prevention of a disease so common. Recommend that you take a difference stance and learn as much as you can about what you can do to support your bodies ability to heal and repair and prevent disease including cancer.

Make Healthy Choices!
Beverly

Clean your plate! It’s a mantra in America, and a contributor to the ever-increasing weight problem. Unfortunately, our plates have gotten bigger! A major part of the weight problem is portion sizes, which have grown substantially over the past four decades: A Coke has increased from 6.5 to 20 fl oz. or more, a bagel from 2-3 to 4-6 oz., and a chocolate bar from 1 to 1.5-8 oz.

Another part of the weight problem is satiety; we often just don’t feel full when we control our calories. According to researcher Barbara Rolls, Ph.D., a nutritionist at Pennsylvania State University and co-author of The Volumetrics Weight-Control Plan, “Satiety is the missing ingredient in weight management. Cut calories simply by eating less and you’ll feel hungry and deprived.”

Here are some weight control strategies for controlling your portion sizes while still eating enough to feel satisfied.

Weight Control Tip 1 — Know Your Portion Sizes. There’s a difference between serving size and portion size. A serving is a standard amount of food containing a set amount of calories; a portion is what you actually put on your plate. So a portion could be a lot more than a single serving — and therefore contain a lot more calories than you might expect.
Weight Control Tip 2 — Check Food Labels Closely. You can’t assume a package contains a single serving just because the label lists calorie and nutrient information for one serving. Look for the number of servings per package (it’s listed directly under the serving size) to determine the true calorie count.
Weight Control Tip 3 — Divide and Conquer. Research shows that the bigger the plate, bag, or container of food, the bigger your eyes — and it appears that the eyes have more control over how much you eat than your stomach.
Weight Control Tip 4 — Go High Fiber, High Water. Eat foods that have a high water and/or high fiber content and are low in fat. This is the key concept behind Dr. Rolls’ Volumetrics approach. Soups, salads, stews, casseroles, fruits, vegetables, low-fat milk, cooked grains, and beans are all good choices. These “wet” foods have a low energy density — meaning the water and fiber they contain will fill you up with a small amount of calories — as opposed to “dry” foods like cookies, cereal, and crackers, which have a high energy density.
Weight Control Tip 5 — Start Meals with Soup or Salad. Dr. Rolls has found that people tend to eat less when they precede a meal with a low calorie soup or salad (with fat-free dressing).
Weight Control Tip 6 — Eat a Variety of Foods. Dr. Rolls’ research reveals that even when you’re full from one type of food, say a salty snack, you can still make room for another type of food, say a sweet dessert. By eating a small amount of different-tasting foods, you can create a sense of fullness without a lot of calories.
Weight Control Tip 7 — Emphasize What You Can Eat, Not What You Can’t. Positive thinking extends to weight management, too: After all, diets often fail because we feel deprived. By focusing on what you can eat, you’ll feel better about your weight loss program than if you focus on all you’re missing.

Have a Healthy Choice Day!
Beverly