Here’s an article I recently wrote that describes the “right” kind of exercise to boost your metabolism and kick your fat loss up a few notches!

(ALL exercise is good, and we physiologically require a variety of motion. But, certain types of exercise are superior for fat loss.)

Here’s the link to the article:

http://EzineArticles.com/?id=3881498

Enjoy… and pass it along to someone you know who is trying to shed some fat and get back into better shape!

Leading health & wellness experts have known for a LONG time that saturated fats are not inherently “bad”. You’d never know it though by listening to the constant spin fed to us by “diet dictocrats”! They tell us to limit, reduce or avoid red meats, butter, fat and so on. That has turned out to be misguided and oftentimes dangerous advice.

Man made fats, toxic fats and highly processed vegetable oils & fats are the real problem.

A new study published in the American Journal of Clinical Nutrition last month reiterates this point.

I talk about the importance of healthy fats in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. No, “healthy fats” are not the commonly recommended processed and refined commercial vegetable fats we’re told to consume to “watch our weight” and “protect our heart health”! I’m talking about real fat from real food! THAT’S what builds health, therefore, that’s what will help you reach your optimal body composition.

http://www.LoseToxicFat.com

The following article is from a newsletter I receive from U.S. Wellness Meats. It’s an excellent resource – they consistently provide top-notch nutrition information and tips, plus, they are a fantastic source of CLEAN, extremely healthy meats.

Saturated Fats Are Healthy To Eat

Finally, more evidence that points to what we already knew…

Dietary intakes of saturated fats are not linked to cardiovascular disease, so says a meta-analysis from across the world.

The conclusion that dietary intake of saturated fat was not associated with an increase in coronary heart disease or cardiovascular disease was reported in the American Journal of Clinical Nutrition this past February, 2010.

This study accumulated data from almost 350,000 subjects in twenty-one different studies. The data from these study subjects showed the development of approximately 11,000 cases of Coronary Heart Disease (CHD) or stroke. However, there was no link established between the subject’s saturated fat intake and the incidence of CHD, stroke, or Cardiovascular Disease (CVD), and this did not change when the researchers focused their research to consider age or sex, or the quality of the study.

“Our meta-analysis showed that there is insufficient evidence from prospective epidemiologic studies to conclude that dietary saturated fat is associated with an increased risk of CHD, stroke, or CVD,” wrote the researchers, led by Dr Ronald Krauss from the Children’s Hospital Oakland Research Institute in California.

“[However,] nutritional epidemiologic studies provide only one category of evidence for evaluating the relation of saturated fat intake to risk for CHD, stroke, and CVD. An overall assessment requires consideration of results of clinical trials as well as information regarding the effects of saturated fat on underlying disease mechanisms, as discussed elsewhere in this issue. Nonetheless, a summary evaluation of the epidemiologic evidence to date provides important information as to the basis for relating dietary saturated fat to CVD risk,” the researchers said.

The study, funded by the US National Dairy Council, Unilever, and the National Institutes of Health, challenges the mainstream majority thinking that saturated fats are detrimental to heart health.

The old “lipid hypothesis” tried to show a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease. This lipid hypothesis for heart disease received a huge amount of publicity and public favor, in spite of the fact that other studies showed this hypothesis to not be true many years ago.

In the last 50 years, big food processing companies jumped on the bandwagon and pushed the lipid hypothesis even further into the mainstream. Oddly enough though, prior to the 1920’s, coronary heart disease was very rare in America. Americans ate lots of lard, butter, beef and cheese, but heart attacks and strokes were uncommon.

While vegetable oils and hydrogenated fats were pushed as the “healthy choice” over saturated fats for the next forty years, the incidence of coronary heart disease actually increased dramatically, so much so that today, heart disease remains a primary cause of death in the U.S. With the advent of the revised food pyramid, grains and carbohydrates pushed those numbers up even higher.

If heart disease had any connection to saturated fats in the diet, how could it be that the use of saturated fats has gone down, while the use of processed vegetable oils like margarine, shortening, and trans fats-as well as sugar and grain-based processed foods have increased dramatically?

Clearly something has been amiss here.

Oils like canola, corn, soybean, and sunflower have been pushed as the healthy substitutes over saturated fats. It is these oils, though, that contribute to inflammation in the body, and upset the ratio of Omega 3 fatty acids and Omega 6 fatty acids.

Diets high in vegetable oils -especially hydrogenated vegetable oils, cause a variety of health problems, including inflammation. This inflammation leads to an increased tendency to form blood clots, which leads to heart attacks and strokes, now at higher than ever levels in the U.S.

Most of the fat in our bodies and in the food we eat comes in the form of triglycerides, which are made of three fatty-acid chains attached to a glycerol molecule. Elevated triglycerides in the blood are usually linked to a higher than average potential for heart disease, but triglycerides do not come directly from dietary fats. Triglycerides are made in the liver from sugars that have not been burned for energy. Excess sugars in the body are from starchy carbohydrates, particularly refined sugar and white flour. It appears that triglycerides and vegetable oils and excessive Omega 6 fatty acids are causing much of the problem.

So you see, saturated fats are not the villains they have been portrayed to be, nor are they the cause of today’s diseases; in fact quite the opposite is true.

Saturated fats play an important role in the body in several ways:

• Saturated fatty acids make up at least 50% of the cell membranes. They give cell walls their necessary stiffness and integrity.

• Saturated fats are extremely important for bone health. For calcium to be effectively utilized in our bones at least 50% of dietary fats should be saturated–so skim milk will not help your bones.

• Saturated fats are vital to the liver and help protect it from toxins such as alcohol and other drugs.

• Saturated fats strengthen the immune system.

• They are needed for the proper utilization of other essential fatty acids – Omega 3 fatty acids are better retained in the tissues and utilized by the body when the diet is rich in saturated fats as well.

• The fat around the heart muscle is actually highly saturated. The heart draws on this reserve of fat in times of physical stress.

• Saturated fats lower a substance in the blood called Lp(a), or Lipoprotein(a), that indicates a tendency towards heart disease.

• Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.

The scientific evidence is beginning to pile up and does not (and never did) support the assertion that saturated fats clog arteries and cause heart disease.

So while saturated fats have not yet been exonerated in the mainstream public, the tide is beginning to turn. You as an educated consumer, and your own health advocate know the truth about saturated fats vs. the evils of vegetable oils and refined foods. Enjoy your grass fed steaks, butter, cheese and lard and know you are doing your body good.

References:

Mary G. Enig, PhD, and Sally Fallon, “The Skinny on Fats”, Weston A. Price Foundation, Jan, 1999.

Stephen Daniells, “Saturated Fats Not Linked to Heart Disease: Meta Analysis”, Food Navigator.com, February 2010.

P.W. Siri-Tarino, Q. Sun, F.B. Hu, R.M. Krauss, “Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease”, American Journal of Clinical Nutrition, February 2010.

Here’s another example of what interval training might look like… bursts of speed (or panic, depending on your perspective!) followed by short rest periods.

This is THE best type of exercise to incorporate in order to shed maximum fat and drop excess pounds.

I always say that when we let kids play like kids and provide them with healthy nutritional fuel (and a whole lotta’ love, support, joy and a spiritual foundation, of course), they can’t help but be lean, fit little dynamos!

Works for grown-ups, too! : )

Oops!

In my sheer glee from being on a real, live vacation with my family, I had what my kids would affectionately refer to as a
“brain toot”!

The other day I announced that my newest ebook and audio book, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”
has just been released.

You can check it out here:

http://www.LoseToxicFat.com

I had intended to offer a special introductory “Celebration Discount” for several reasons…

1) We’re on vacation in Hawaii!! Woo hoo! It’s long overdue and we are SO grateful for the opportunity that special friends of ours provided us by essentially ‘giving’ us this trip! I wanted to share our incredible blessings with you!

2) I celebrated my birthday last weekend… I’m happy to be here each and every day,  and I’m thankful for my health and my
ability to share what I know with others! It’s MY birthday present to YOU!

3) I certainly don’t mean for this to come across as overly obnoxious to many of you reading this… but I am Canadian! (Obnoxious is not allowed in the Canadian character traits anyhow! We’re too busy apologizing!!) Anyhow, I’m STILL buzzing about the Olympics! I’ve always been a huge fan of the Winter Olympics… and obviously this year was very special for Canadians. Originally, I was going to release the book right after the Olympics… particularly right after the final hockey game! It’s in my blood – I HAVE to celebrate that! My joy
over the Olympics is being passed along to you!

4) Finally, I’m excited! This is a fantastic book with highly successful strategies and tips that will transform lives. It’s jam-packed with extraordinarily valuable content that other fat loss/weight loss books and programs lack. I’m proud of it and can’t wait to help as many people as possible achieve their weight loss goals and get their health back!!

So, I’m offering a special Celebration Discount for the remainder of our vacation! As long as I’m on vacation, you’re gonna’ save
some big bucks!

We get back to sunny Michigan this coming Wednesday the 10th at 6 am. If you order “The 7 Essential Keys to Shedding Toxic Fat &
Unwanted Pounds” by 6 am Wednesday, you will receive an additional $10 OFF your order!!

Just type ALOHA in the coupon code box at check-out and receive an extra $10 off an already invaluable product!

http://www.LoseToxicFat.com

You’ve got to hurry though! This special pricing is only good until Wednesday morning at 6am

I always talk about the importance of moving your spine and all its surrounding tissues in order to fuel up your brain for health and happiness.

Sheesh! Just imagine how healthy and happy these young ladies must be! Lol!!

(Not to mention the nice abs, core strength and overall sleek physiques they have! Hula on, baby!)

Here’s an article I recently wrote that briefly explains how toxic choices we may unknowingly be making can directly sabotage our efforts to shed excess pounds of fat.

Once you understand the key component of fat loss that I describe in the article, you will finally have a much better chance of achieving optimal body composition!

You can read the article by clicking this link:

http://EzineArticles.com/?id=3875982

If you like it, let me know… and please share it with someone who would like to shed some weight and achieve better health.

Some of you are aware that I’ve been working on this project for the last couple of months. I’m excited to announce that my latest ebook and audio book, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” is ready to roll!

This is THE last weight loss solution you’ll ever need!

You can check it out here: http://www.LoseToxicFat.com

Many people have asked me why I chose to write a book about weight loss, when my area of expertise is Wellness.

Well, that’s exactly why!

I feel that Wellness is the number one thing missing from the majority of weight loss products and programs.

We currently have more diet books,more celebrity diets and weight loss products,  more weight management programs, more low-fat & fat-free foods, more low-calorie foods, more sugar-free foods, more fitness ‘experts’, more gyms, more trainers, more exercise shows, more cooking shows, more diet pills and fat burners and more surgeries available to help suppress appetite and remove excess body fat.

BUT… the reality is that we still have a significantly more overweight and out-of-shape population with each passing year and
sky-rocketing rates of chronic illness and sickness.

Clearly, what we’ve been doing is NOT working! In fact, I find it pathetic that no one has stepped up sooner and done something about this.

I’ve witnessed this horrific trend in our Wellness practice for 15 years now. People are bouncing from diet to diet, fad to fad, gimmick to gimmick, surgery to surgery… and never getting or maintaining the results they desire.

Worse yet, I see people getting more and more sick as they make choices they think are going to help them get thin. No one is
telling them what’s missing. No one is pointing out the dangerous choices they’re making that are robbing them of a healthy future.

Enough is enough.

I wrote “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” to serve as a practical, simple, scientific, wellness-oriented approach to creating a healthier body – inside and out, for life.

Healthier choices result in a healthier, leaner body. I know that in order to get results that last, you’ve got to have the right strategy based on a scientifically accurate paradigm. Then, from there, you need the right plan. I’ve got you covered! In this book, I lay it all out for you.

I wrote this book so that no matter where you are on this journey now, this WILL help. Whether you’ve got those last stubborn 5 lbs. to shed, or you need to shed hundreds of pounds in order to save your life. This WILL help.  No matter what you’ve tried before, this WILL help. No matter how many times you’ve been on this roller coaster and no matter how frustrated you may be feeling, this WILL help.

It’s simple. It’s science. It’s successful!

No gimmicks. No pseudo-science. No fads.

Just better health and a better body!

Check it out at http://www.LoseToxicFat.com

Apparently, I have subconsciously adopted a “diet” strategy that keeps my family and me pretty darn healthy and without too many worries about weight gain.

I didn’t realize until a few days into vacation that, back home, I don’t each much junk because I DON’T BUY much junk. If it’s not right there in front of me or easily accessible in my house, I’m not going to eat it! Duh. I keep my shopping list pretty simple and clean. Planning meals in advance of shopping trips has proven immensely valuable on many levels!

Vacation has proven that if someone makes tasty toxins easily and readily available to me, there’s a much higher likelihood that I’ll indulge! Duh #2.

I’m not too worried about it on vacation. We’re still getting what we need each day as far as nutrition is concerned… we’re just adding a few more things that we obviously DON’T need! Healthy choices are still winning by a landslide though!

Yesterday was a cheese and crackers day. Organic, yes. But, still not health-building as far as crackers are concerned. I was reminded why I will not buy crackers at home! Yours truly would secretly attempt to live on cheese, crackers, grapes and wine!!

I notice this ALL the time with our kids – I always say, “It’s funny what they’ll eat when that’s all they’ve got to choose from!” When they’re away from all the common snack foods they encounter in their social circles and in the media like chips and crackers and pretzels and cereal and bagels and pizza and so on, I see them happily munching on veggies and fruit and almonds and hard-boiled eggs. BAM! As soon as they’re back in the mix, seeing all the tasty toxins, they’re tempted… and whiney!! Lol!

Don’t buy it. You won’t have it. Your kids won’t have it.

That’s gotta’ be worth AT LEAST 5 lbs. and a few body fat percentage points in your journey to optimal body composition!

We’ve been blessed to be in Maui for a few days now. I am grateful for all the forces that united in order to make this happen for us!

I’ve been taking mental notes of all things health-related since our arrival, which is pretty par for the course with me! I take it all in: healthy options on restaurant menus, healthier grocery store options, fitness rooms at hotels, people out exercising, etc.

This morning, I went out for a run along the beach walk. Rough, I know!

I was surprised to see the incredibly high number of less-than-fit bodies out walking. I was very glad to see so many people out moving… but I had a bad feeling that they may only be doing this because they’re on vacation in Maui!

I saw hundreds of people out today. BUT, I saw less than 50 who looked fit and trim. And, I only saw TWO who were really, really in fabulous condition.

I came upon this couple from behind… I spotted them from quite a distance. They were standing off to the side of the beach walk, in their minimal work out attire, on a large grassy area next to the beach. They stuck out like sore thumbs!  Gorgeous, lean, trim and fit bodies – not too muscle-bound… just lean and sleek. Ahhh… I love healthy bodies! They were easily the fittest bodies on the beach.

I had a feeling I knew exactly what type of a work out they were doing, based on how lean their bodies were.

I was right. As I came closer, they took off like lightening bolts, running at top speed along the grass! I looked back a couple times and saw that they were repeating these high-intensity interval bursts. Approximately 25-35 seconds of sprinting and then walking back to the starting point. I’m not sure how many times they repeated the intervals (’cuz I was a little busy finishing off a 5 mile run!), but it doesn’t really matter.

The point is, do intervals to burn the most fat!

That was a great visual reminder for me. I don’t see too many people in Michigan in the month of March out there running with as little clothing on as possible! This was fantastic reinforcement and motivation to continue including 2 or 3 of these types of running intervals in my weekly work out schedule!

Obviously it works!

Before we left for our family vacation, a surprising number of people asked me some version of the same question: “You’re not STILL going to do all those healthy things while you’re on vacation… are you?!”

Each time I was asked, I had to laugh! What a funny thing to ask!

The more I’ve thought about that during our trip, I’ve realized some of the differences in the way people think about health… and why choosing healthy things doesn’t feel like a “sacrifice” for me. I don’t feel “deprived” when I choose asparagus over french fries!

I truly enjoy choosing healthy foods – I like the way they make me feel, both physically and mentally. I feel energized when I eat real foods and keep things as “clean” as I can. It feels incredibly good to provide healthy food for my kids. Nope, it’s not always perfect… but it sure feels good when it’s close! I also love to move my body everyday. I’m no marathoner or fitness competitor… but I love to move what I’ve got on a very regular basis!

I crave real food, especially greens. I crave movement. For real! I just spoke these words to my hubby last night on our family walk: “I need a salad… or asparagus… or broccoli… I’ve gotta’ have some greens!” He thinks I’m strange, but he understands and loves me anyway!

I haven’t always been this way… not even close. I grew up with plenty of junk in my diet. Pop, chips, pizza, cookies, ice cream, candy, white flour, and lots of sugar. (Thank goodness I grew up in a small town that had NO fast food restaurants!! That wasn’t part of my life until my teens.)

My parents just didn’t know. Nobody told them how to BUILD health. They were only taught that when things aren’t feeling right, go to the doctor and get “something” for it! Sad. In hind sight, our family doctor knew nothing about “health”. He was a great drug trafficker, though!

I was always “FIT” because I was very active. But I was not healthy. You can’t eat toxic junk consistently, take drugs with any regularity whatsoever and be healthy. I had to GROW into that role of a “healthy person” as an adult! As such, I think differently.

It’s never, ever too late to become a healthier person.

On this vacation of ours, it’s pretty much the same deal as at home. We fill up – FUEL up – with health each day. We don’t ‘indulge’ in tasty toxins until we’ve given our bodies (and brains) an abundant quantity of the raw materials for health. The difference is, on vacation I can’t necessarily keep the purity levels of our food as high as I’m able to at home. Also, we enjoy getting caught up in the vacation ‘vibe’ and trying new foods and new flavors.

Not a big deal when you lay a solid foundation.

We are SO blessed to have accommodations that feature a full kitchen! We stocked up on nutrition essentials our first day here: fresh local eggs, “clean” chicken, grass-fed butter, raw nuts and nut butters, tons of fruit and veggies, wraps, whole milk organic yogurt, and fresh juice (not on the shopping list at home… but too tempting to pass up in the tropics!).

OK. We stocked up on a tad of local organic vino as well! Not exactly part of the health-building regime… just part of the vacation ‘vibe’ I alluded to!

Each day, we start everyone off with protein and fresh fiber (fruit) for breakfast; some nuts or nut butter and more fruit or veggies for a snack; and a healthy lunch and afternoon snack with more of the same. Then, we have some wiggle room for dinner! Funny, though… “wiggle room” isn’t all that different either. We still end up with a source of protein and veggies. Maybe there are just more tasty toxins in this meal than usual. Not too shabby though!

Yesterday, our highly enjoyable toxic choice was ice cream. Not a shred of remorse! It was dee-licious and we had filled up with healthy fuel several times throughout the day already. Plus, we ate it at the half way point of a 4-mile walk with the kids. Walking for 2 miles against high trade winds burned off any of the excess calories! (It’s still toxic… we just didn’t hang onto those calories!)

We move everyday, in one shape or form. We’re in the perfect location for all-day activity outside, so we’ve been doing lots of walking and swimming as a family. Hubby and I have continued with high-intensity interval work outs every other day.

It’s just part of normal life for us. It’s a lifestyle. That’s why it doesn’t feel weird, or like something we “have to do”, or a sacrifice… or any of those other things people said to me before we left! It’s just normal. We do healthy things because it feels good.

Again, that doesn’t mean we don’t do UNhealthy things from time to time! There are some really delectable tropical beverages that keep calling my name… I’ve answered a few times!

Anyhow, when making healthier choices is a fairly common occurrence in your “real” life, you tend to make those choices easily and without much of a second thought. It’s easy to carry this same line of thinking over to vacation as well. Each day includes healthy choices… not perfect, just healthIER.

Aloha!

Recently, we presented one of the most important seminars we’ve ever had in our practice. It was titled, “10 Steps to Transform Your Health in 2010″.

We know that not everyone could make it to the presentation that night, so we’re bringing the presentation to YOU…

Now, you can download your own copy of the seminar!
http://tinyurl.com/yfz2d3y

You can listen to over 2 hours of LIVE audio and follow along with the accompanying outline slide presentation that we used during the seminar. It’s the next best thing to actually being there with us… and you even get to “pause” us whenever you need a break!

This is rich content… it’s a loaded 2+ hours!

This is what’s missing in “health” care.

This is what you’re not hearing anyplace else.

This is what will make a difference.

http://tinyurl.com/yfz2d3y

This is priceless information.

Why was this such an important seminar?

1) The timing is perfect – critical, in fact. We are living in a time when chronic illness like cancer, diabetes, heart disease, obesity, arthritis, digestive disorders, depression & anxiety, learning & attention disorders, reproductive & fertility disorders and so on, are sky-rocketing.

The leading researchers affirm that these conditions are preventable the vast majority of the time. We can DO something to prevent going down the path of chronic illness. But, you’ve got to know how! You’ve got to do something different than what the masses have been doing.

You must have a different understanding, a different strategy, and different actions or else nothing will change.

2) The “10 Steps to Transform Your Health in 2010″ seminar was jam-packed with solutions! We provided the scientific basis for how health is created, and outlined 10 of the most powerful action steps you can begin taking TODAY in order to start shaping your healthier future right away.

This is transformational stuff! Even implementing a couple of the steps can result in a dramatic shift toward better health and a better future.

Download your own copy today!

http://tinyurl.com/yfz2d3y

As 2010 clicks along, I’m continuing with my plan to MOVE in a purposeful way every single day. What I mean by that is not just doing normal daily activities, like work, errands, household chores, etc. I mean intentionally moving in a way that meets my body’s requirements – providing an overall variety of movement like, endurance, strength, power, balance, flexibility, speed, and so on.

No, I don’t do each of those every day, silly… I DO have a job and a family to take care of! I do some combination of spinal hygiene (stretching, proprioceptive moves and postural exercises) each morning, and the rest is sprinkled all over the place!

I’ve had a narrowed focus for the past couple of weeks – I’m doing a bit more of the high-intensity interval training right now. It’s a two-fold purpose. 1) My body just feels like it right now! And, 2) I very recently was informed that we’re blessed enough to be heading someplace very warm next week. Not much else can motivate you to step it up another notch than finding out you’ll be living in a bathing suit (in public) for a week… and that you won’t be able to totally escape being caught in a family photo or two!

Here’s what the last week has looked like:

Wednesday

This was sort of a “cardio intervals” work out. I couldn’t get away for a running/sprinting work out with the kids off school last week, so I modified the plan.

1 minute of Bosu ball “scoots” – kind of side skipping over the Bosu ball at a quick pace, going from side lunge to side lunge

1 minute straddle jumps onto Bosu, landing in wide squats when down on the floor, popping up onto the ball

30 seconds of reverse lunges off the Bosu ball

30 two-foot bench jump-ups

1 minute of alternating side bench jump-ups – same type of move as the Bosu scoot!

Abs: 30 recumbent straight leg raises off bench

30 two-foot bench jump-overs – *warning* – these can be dangerous little buggers! I had two more jumps to go, and was needing a little extra oomph, so I used my arms a little bit too much. I ended up gouging a dent out of my forehead with own thumb nail!! Duh! Tip – when you get tired, don’t use your arms for assistance tooooo much!

30 side-to-side parallel bench jump-overs

30 alternating swivel chair kicks – great for abs! Swivel kicks over a high-back chair. It’s surprising how heavy our legs are!

(I think this was about a 20 – 25 minute work out… forgot to write it down as I tended to an silly bleeding forehead before going in to the office!)

Thursday

25 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

20 chin-ups

20 decline push-ups onto flat side of Bosu ball

alternating squats/front kicks for 1 minute

15 wide biceps curls with 2 x 15 lb. db’s

30 dips with feet on flat side of Bosu, ankles crossed

15 lateral shoulder raises with 2 x 15 lb. db’s

25 (each side) lunges with rear foot on chair, front foot on round side of Bosu ball – 2 x 25 lb. db’s

15 (each side) 1-arm rowing with 50 lb. Bowflex cable

20 chest presses with 80 lbs. Bowflex cables

18 biceps curls (ea.) with 30 lb. BF cables – held #20 for 30 seconds

20 overhead triceps French press with 30 lb. BF cable

20 dead lifts off the bench, 2 x 35 lb. db’s

20 side-to-side lunges, over the top of Bosu, 2 x 25 lb. db’s

30 alternating bench step-ups with 2 x 25 lb. db’s

25 jack knives on exercise ball

1 minute mountain climbers

Took Guinness for a long walk.

Friday

(usual morning routine)

Ran 3.5 miles. “Normal” run for the first 1.5-2 miles. 45-60 seconds intervals of sprinting/2 minutes of jogging/walking for the last 1.5+ miles.

Took Guinney-Bopper for a walk.

Saturday

Usual morning routine of stretching, proprioceptive moves + more abs work, calisthenics and yoga. Approx. 25  – 30 minutes.

Sunday

(morning routine – short one)

Ran 5 miles – normal run for first 2.5; intervals for the last 2.5. Did 6 or 7 intervals of 80-100% effort for 45 – 60 seconds, with recovery periods of 2-3 minutes for most of them… some longer if they included going back down to normal running pace.

Abs: two sets of 30 pelvic/leg lifts with medicine ball between knees, two sets of crunch variations with 35 lb. db on chest – 12 & 16 reps, 25 oblique crunches on Bosu ball (each side) with medicine ball on chest

Walked dog-breath, too.

Monday

This work out was supposed to be a high-intensity fat-burning work out, but I kind of ran out of steam by the time I got around to it! The kids were off school and we had been playing out in the NEW deep snow for a l-o-n-g time… my legs were whooped! The work out was still really good, just not as high-intensity as I had originally planned.

I’ve misplaced the details of the work out, but I can tell you the basic exercises I did…

squats on the flat side of Bosu ball

2-arm rows on ball

chest flyes with dumbbells while lying on ball

dead lifts

alternating lunges

biceps curls and reverse grip triceps kickbacks on Bowflex

lateral shoulder raises while kneeling on Bosu ball

a couple 1 minute “intervals” of kneeling on exercise ball

wall squats and wide squats

hamstring/glute curls with exercise ball

Abs: ab vacuums, plank poses – front and side, bent and straight arm

Tuesday

(morning routine)

45 minutes of Tae Bo

Abs: pretty much the same as what I did on Sunday, just added stwo sets of straight leg raises (15 each) with medicine ball between feet

Tuesdays are sort of a “date day” for my 4-year old son and I. He doesn’t go to school on Tuesdays, but big sister does, and daddy’s at work… so it’s our special one-on-one time.

Some days it’s not overly “special” on the surface – errands, housework and “work” work can cloud the “fun-ness” of the day. But today, I vowed to give him undivided attention for a large portion of our time. I got a nice big chunk of work done before the kids got up this morning, so I’m off-the-hook for a few hours, anyway!

We’ve played dress-up, pirates, dragon warriors, we’ve read lots of books, we’ve fed the birds… we even went through a bunch of his sister’s toys that she never let’s him play with! Shhh…

One of my favorite things about our special days together – in addition to NOT having to hear siblings bicker over next-to-nothing – is our lunch date time. It’s our special day to eat the yummy, healthy things that the other members of our family don’t love the way WE do!

(Oh, I can ‘get’ his sister to eat some of these things… but I need an Academy Award for Best Actress in a Dramatic Role for her each time we go down that little road!!)

Today’s lunch:

Omelette with asparagus and broccoli

carrot slices

Brussels sprouts

We call each other “Brussels sprouts buddies” – we’re definitely on our own with that little tasty morsel!

It’s nice to have at least one meal where he’s not influenced by his big sister’s ever-changing taste buds.

Now, it’s on to word building and a bit of math, then we’ll do some Tae Bo together before heading back to school! Tuesdays rock!! : )

If I could just figure out how to clone myself and get a little more work done on these days, that’d be perfect! For now, the most important things have to come first. Work will wait – being four won’t!

A few months ago, we made a big decision in our family. It was a decision that didn’t come easily… there were many pro’s and con’s on each side of the ‘argument’. Ultimately we “had to do what we had to do”, for now anyway.

When I have the presence of mind to step outside the situation and become an observer of my life for a little while, I find the whole thing pretty interesting! It’s providing me the perfect opportunity to practice what I preach on many levels.

Since I wasn’t 100% behind the decision we went with, of course I’ve experienced much stress surrounding this issue for the past couple months.

Sound familiar? How many times have I urged readers here, “Your beliefs and your actions/behaviors have got to be aligned with each other in order for you to have success… and less stress.”

Yep. I know this!

I keep trying to be OK with our decision… to embrace it. But since I haven’t done so fully, the gap between what I truly believe and want, and what we’re feeling we ‘need’ to do right now, is causing stress. My beliefs don’t fully align with our actions. Recipe for stress!

The challenge, of course, is that the other option wasn’t perfect either!! Figures. Either way, I would be experiencing some stress in the gap.

A few weeks ago, a friend asked me how we were doing with our decision and our big change. I moaned about it for awhile. Pathetic! That didn’t make anything better.

Then I resolved to saying, “Ah, it’ll be all right… I just need to get used to it. I’ll get used to it… just a little more time.”

On my way home after having that conversation, I was thinking about what I had said. I thought, “Well, that’s pretty lame! ‘I’ll get used to it’?! Right! I’ll get used to it once: (a) I lower my standards, and/or (b) I start caring LESS about the situation!!”

I pondered that for a few days, wondering if that’s how we all feel on some level, conscious or not, when we do things that aren’t necessarily our first choice. We lower our standards, or resign ourselves to less caring about the situation.

I don’t have the answer, by the way… I was just wondering! lol!

After a few more days of realizing these “in-limbo” feelings are really quite useless, I remembered that I always have a choice. This time around, I have a choice in how I’ll feel about the whole scenario, and what I’ll focus on the most.

It would be SO easy to focus on all the things that are clearly not ideal… are not as I wish they could be. Great. Where will that get me? I’ll continue to convince myself that “I’m right”… but I’ll also continue to be stressed out, negative and feel like crap about this decision!! Not health-promoting, to say the least.

In every situation there ARE blessings. I really had this lesson reinforced as I walked my mom’s breast cancer journey with her. Sometimes we have to look a little harder for those blessings than other times, but they ARE always there.

It takes intention.

In the weeks that have passed since this little self-help-talk to myself, I’ve shifted my focus… for the most part! I’m making the effort to intentionally choose to focus on “the good stuff” about our decision each day. Some days, it’s a BIG stretch to find the good stuff… but I find something! Our decision has caused some stress, some discomfort and some uncertainty… like most changes do, but it has also opened up some new doors that were previously closed.

I guess I’m just thinking about the various paths we can end up on in this little journey of ours. Some planned, some planned for us, some that completely blind-side us! We may take a little time to find our groove on the new path, but if we open up to the opportunity and the blessings, and keep an attitude of gratitude surrounding the situation, pretty soon we find a groove that can work for us… at least on some level!

A few days ago, the kids and I visited one of my aunts in the hospital after she had suffered a stroke. She has made enormous improvements and is back home now, thank God.

Anyhow, while we were visiting, I couldn’t help but notice the tray of lunch that had been delivered to her room right before we arrived. Overflowing with abundant nutrition, it was not! It was pathetic and displayed a complete lack of understanding of basic nutrition and the raw ingredients required for optimal physiologic function of the body.

The “low-calorie” lunch menu:

about 1/4 – 1/3 cup of low-fat cottage cheese

1/3 cup of fruit cocktail (canned!)

black tea… with an unlimited supply of refined sugar, Splenda and Nutrasweet to choose from

What?! Are you kidding me?

What’s my challenge with the menu, you ask?

1) The cottage cheese. Conventional dairy is toxic garbage. It’s loaded with hormones, steroids and void of much nutritional value whatsoever after it has gone through all the modern-day processing and pasteurization.

The biggest benefit dairy has to offer is the fat-soluble vitamins it contains in its whole fat form – they are vital for optimal brain function, hormonal function, mood regulation, as well as countless other functions throughout the body.Well, you can kiss the vast majority of those benefits good-bye once you choose low-fat or fat-free and process the stuff to death!

Without question, the most beneficial form of dairy is raw, unpasteurized and whole-fat.

2) The fruit cocktail. C’mon! You can’t be serious! Dead, processed, colored, sweetened fruit? That was pretty pathetic to see. Ohhhh, I understand that REAL fruit might cost more. Your point? Give me a flippin’ break! We’re talking about our health… and trying to help people get it back so they can get the heck outta’ that place. Canned food should be criminal in this setting.

3) The black tea. Not the greatest choice for someone trying to regain function and repair serious damage done. But, not as big of a problem as serving it up with “help-yourself-to-all-you-care-for” toxic sweeteners! I’m pretty sure that sending patients into the physiological stress response and providing inflammatory ingredients is not in their best interest for healing!

Ugh.This menu went far beyond “low calorie” – it was “toxic and deficient calorie”.

Even my daughter turned to me and quietly asked, “Mommy, this isn’t very healthy food, is it? How is she supposed to get better if she eats this?” Exactly. (Although, she may have just been testing me to see if there was any way on earth she could have a chance at eating something that came with bright red cherries in it!!)

Can you even imagine how disgusted I’d be if I had to look at the “meat” and pale veggies they serve?! Ewww!

Actually, I clearly remembering suffering through that exact philosophical battle when my mom was in the hospital for the last 3 weeks of her life. It’s brutal to witness someone you love being fed garbage as their bodies are just trying to hang on and get better. I did my best to bring her fresh food, but it didn’t “fit” with the system. Whatever.

A friend of mine whose husband was recently in a highly esteemed hospital out of state as he struggled to hang on to his life long enough to have a potentially life-saving surgery, was shocked to discover the same lack of pure nutrition available. This is a couple who has taken the personal responsibility of educating themselves about real nutrition and what it takes to re-build health. (The husband’s life-threatening condition goes back many, many years… long before they made this lifestyle change.)

My friend chose to pay a cab $60 per day to drive her to and from the Whole Foods Market that was closest to the hospital so that she could bring non-toxic, health-supporting food back to the hospital for her husband. She had spoken to doctors, nurses, even the head nutritionist of the hospital and was completely dumbfounded by the lack of accurate knowledge and the failure to provide physiologically compatible, safe and restorative nutrition.

It’s truly pathetic.

How are sick people supposed to get well when we feed them more garbage?

In all fairness, I know that some hospitals are attempting to improve things… their intentions are good, or so I choose to believe. Personally knowing a chef in one of these “new” hospitals that claims to offer real, healthy food, I know that  much of the nutritional knowledge is still based on inaccurate, outdated and flawed thinking that has been mindlessly passed down by the “diet dictocrats” (thank you, Sally Fallon – Nourishing Traditions!) for far too many generations now.

They ARE trying though… at least on some level.

I still think our best bet is to do everything we possibly can to stay as far away from hospitals as possible! Building health helps us avoid chronic illness.

Couple of goofballs!

Ok, Ok… so, I haven’t fully gotten back in the swing of things with posting here regularly. BUT, I have finished the fat loss book and I’ve recorded it!! It was a trade-off… hopefully, you understand!

(The book is called “The 7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds”. It will be available VERY soon… hopefully by as early as tonight or tomorrow!)

Here’s the low-down on daily exercise for the past week or so…

Wednesday

The “cardiac attack” work out! I only had time for 30 minutes of high-intensity movement AND for full-out play with my kids before teaching a seminar that night, soooo… I rolled them into one ball of fun! I ran as hard as I could across our lake – yes, it’s frozen! – pulling the kids behind me on their sleds, through approximately 18 inches of snow! Funny how invigorating it feels when you’re certain that your chest is about to split open!! I ran them to the sledding the hill, then did sprints up the hill while they sledded, then ran back home while pulling them behind me again. Holy cow! Snow rocks!

Thursday

Resistance training intervals work out – 24 minutes.

45 walking lunges with 2 x 25 lb. dumbbells

20 each side, 1-arm rows with 50lb. Bowflex cable

25 2-foot bench jump-ups

25 dead lifts on bench, 2 x 35 lb. db’s

20 each side, isolated biceps curls with elbow on exercise ball – 15 lb. db

20 bent-over reverse flyes, 2 x 15 lb. db’s

20 overhead triceps press while supine on exercise ball, 15 lbs. each side

25 1-leg squats, (one foot up on bench), 2 x 35 lbs. on shoulders

20 chest presses with 80lbs. Bowflex cables, held #20 for 30 seconds

20 triceps kickbacks with 30 lb. BF cables

30 seconds straight arm plank

40 alternating biceps curls with 2 x 25 lb. db’s

60 seconds alternating front squat/side kicks

Friday

15 minutes of old-school calisthenics in the morning, along with spinal hygiene and stretches. Short walk with dog.

Saturday

High-intensity intervals resistance training work out. – 30 minutes

3 minutes of fast-paced cross-body punches and upper-cut combo’s

18 squats on flat side of Bosu ball with 2 x 35 lb. db’s on shoulders

1 minute squats/front kick combo

20 dead lifts on balance disc, 2 x 35 lb. db’s

18 chest presses on exercise ball, 2 x 25 lb. db’s

30 hamstring/glute curls with exercise ball

15 ea. isolated biceps curls on exercise ball – 15 lb (working through an exacerbated elbow injury, that’s why I’m doing more isolated moves and a lighter weight for biceps)

15 wide chest flyes with 2 x 15 lb. db’s on exercise ball

60 seconds of balancing on knees on exercise ball

100 lunges onto Bosu ball with medicine ball – half with a twist, half with ball held straight overhead

1 minute squats/side kick combo

16 each, 1-arm rows with 50 lb. Bowflex cable

15 lateral shoulder raises with 2 x 15 lb. db’s

25 squats on round side of Bosu ball with 35 lb. db’s held up in front

12 2-arm biceps curls with 35 lb. db, elbows on exercise ball

15 reverse-grip triceps kickbacks each side, 30 lb. Bowflex cable

16 triceps French press with 30 lb. BF cable

25 straddle bench jump-ups

25 each side, 1-leg hamstring/glute curls with exercise ball

25 triceps dips with feet on ball

25 abs “pass-overs” with exercise ball

25 jack knives on exercise ball

Sunday

55 minutes out in the nice, deep snow. Walked dog-breath for about 25, then began doing intervals of running. Did approx. 10 full-out sprints in the deep snow for 30-60 seconds each. Incredible work out!

Monday

Couldn’t help myself… broke the training and fat-burning rules and did more of the same! Took the kids out for a walk on the lake/in the snow, then did 8 – 10 full sprints, about 45 seconds each. Longer recovery periods in between some of them, though… had to tackle kids and throw snow at them!

Tuesday

Resistance training – 27 minutes.

25 squats on round Bosu 2 x 25 lbs on shoulders.

15 2-arm bent-over rows on Bosu ball with 2 x 25 lb db’s

12 overhead shoulder presses with 2 x 25 lb. db’s

24 alternating biceps curls with 2 x 25 lb. db’s

12 ea. triceps presses with 25 lb. db

20 1-foot decline push-ups, foot on bench, hands on ball

25 dead lifts, 2 x 35 lb db’s

other leg, 20 1-leg decline push-ups

25 squats on round Bosu, 2 x 25 lbs on shoulders

20 bent-over reverse flyes, 2 x 15 lb. db’s

1 minute squat jumps

15 each side triceps kickbacks 30 lb.s Bowflex cable

16 each side biceps curls 30 lb. BF cable

20 each side 1-leg drop down squat (on bench, squatting down – dropping one leg down toward floor)

60 walking lunges with 2 x 25 lb db’s

12 each biceps curls with 40 lbs. Bowflex cables

16 lateral shoulder raises with 2 x 15 lb db’s

1 minute of mountain climbers

I don’t know how those poor folks who don’t get snow can manage!! It makes for such a FANtastic work out!! (I’d be willing to suffer through a winter with no snow, though… someplace warm and tropical… I’m sure I could find a way to manage! lol!)

Here we go… here’s the continuation of the last few days’ worth of work outs, for those of you taking notes!

Wednesday:

Morning spinal hygiene.

Went for a great 5 mile run! What made it great? The sun, the snow… and the wild-hair-in-my-buttocks that inspired me about a third of the way into the run to start doing interval sprints! I did 10 40-60 sprints during the 5 miles. Awesome work out. Could have easily done fewer miles and gotten ideal fat-burning benefits, but it just felt really good to stay out and keep running. Must be the sun!

Thursday:

Morning spinal hygiene. Lunch time resistance training power work out.

50 alternating front squats/side kicks

50 alternating front squats/front kicks

100 alternating lunges onto Bosu ball, holding/twisting medicine ball

20 dead lifts off edge of bench, 2 x 35 lb. db’s

repeat

35 hamstring/glute exercise ball tucks

20 deep squats/2-arm rows combination move with 35 lb. resistance band

20 chest presses with 35 lb. resistance band

20 narrow-hands push-ups

Took Guinness out for a 40 minute walk.

Friday:

Spinal hygiene in the morning.

Ski day with the kids. Lots of walking up and down hills!

Two short walks with Guinney Bopper

Saturday:

Spinal hygiene and calisthenics in the morning.

Squeezed in a quick resistance training work out in afternoon.

20 squats on round side of Bosu ball with 2 x 25 lb. db’s held up under chin

14 zig-zag chin-ups

20 squats on flat side of Bosu ball with medicine ball held straight out in front

15 overhead shoulder presses with 2 x 15 lb. db’s

15 lateral shoulder raises with 2 x 15 lb. db’s

30 alternating lunges onto Bosu ball with 2 x 25 lb. db’s

15 2-arm rows, standing on ball, 2 x 25 lb. db’s

15 (each side) one-legged squats, standing on bench

Short walk with dog-breath.

Took the kids to a sledding party… ran up the hill a dozen or so times! (And ran – make that sprinted – to the bathroom carrying my son when a collision with another sledder sent him airborne, screaming and bloody!! He’s fine… but 2 winter coats are bloody messes!!)

Sunday:

Skated with the kiddlings for quite awhile in the afternoon.

Walked dog-breath for about 20 minutes.

Monday:

Spinal hygiene exercises and stretches in morning.

4.5 mile easy run, meaning steady-state and moderate intensity. Not great for fat burning, but great for my attitude! : )

Tuesday:

Resistance training work out when I first got up… couldn’t do “power moves” because everyone was still sleeping and I couldn’t make that much noise! ; P

20 wide stance squats with 2 x 35 lb. db’s

17 dead lifts with 2 x 35 lb. db’s

12 overhead presses with 2 x 25 lb. db’s

15 lateral shoulder raises with 2 x 5 lb. db’s

25 (each side) lunges: front leg on round side of Bosu ball, rear leg up on chair, holding 2 x 25 lb. db’s

20 2-arm rows standing on flat side of Bosu ball

20 squats on round side of Bosu ball with 35 lb. db held up under chin

15 decline/bridge push-ups – feet on chair, hands on round side of Bosu ball

15 lateral raises with 2 x 15 lb. db’s

30 alternating lunges with 2 x 25 lb. db’s

16 reverse-grip triceps kickbacks with 30 lb. cable on Bowflex (each side)

24 biceps curls (each side), with 30 lb. cable on Bowflex, 12 front curls, 12 cross body curls

When you adopt the Wellness Lifestyle and apply The Wellness Formula to your lifestyle choices, then your goal becomes BETTER HEALTH.

(If you’re not sure what The Wellness Formula is, request the free report on the www.DrMomOnline.com main page. Did I mention, it’s FREE?!)

Your goal is NOT: weight loss, dropping sizes, lowering blood pressure or cholesterol, having less pain, getting rid of headaches, sleeping better, having more energy, having less gas… and on and on.

Your goal is to achieve BETTER HEALTH.

Looking fantastic or terrible, having optimal body weight and body fat or being overweight, having great energy or chronic fatigue, sleeping well or not, having high (normal) sex drive or none at all, feeling happy and balanced or depressed, stressed and anxious are ALL the natural consequences of being healthy or unhealthy.

Health is your goal ~ feeling great, looking great, functioning great and performing great are all just the natural by-products and natural consequences of HEALTH!

You make completely different choices for yourself when you’re striving toward health than when you’re striving for some isolated, symptomatic or outward change.

Striving for health means you’ll make choices that meet your innate genetic requirements for health – in your nutrition, movement and mindset. When you lose sight of health being the primary goal, you may inadvertently make choices in these areas of lifestyle that are toxic and deficient… yet bring about a symptomatic or temporary change that is seemingly desirable.

If health isn’t the outcome, it isn’t desirable in the long run.

Choose health FIRST… all else follows!

Yes, I’m way off track with posting my work outs for you! No, I’m not off track with the work outs… thank goodness!

Since several of you have continued to ask for specifics of what I actually do (or maybe you’re just testing me!!), here’s part one of what the last week and a half has looked like, exercise-wise.

Friday:

I did a fun, fat-burning “cardio pump” work out… complete with really tacky techno music for a fast beat! (The first part of the work out was very fast and high-intensity. Then I focused on some strength-building moves.)

100 cross-body punches in low stance

100 reach-overs while in low stance

1 minute alternating squats/side kicks

1.5 minute alternating squats/front kicks

75 seconds of upper cuts with focus on peak contraction of core as well as upper arms

1 minute front squats

Warrior 2 pose, 90 seconds each side

Warrior 1, 90 seconds each side

hamstring/glute curls with exercise ball – 25

1 minute alternating squats/front kicks

Later in the day, I took the kids out for an arctic hike! We did some hill running… then came home after about 40 minutes to thaw our toes!

Saturday:

The usual spinal hygiene exercises and stretches in the  morning.

Took dog-breath Guinness out for a 30 minute walk.

Sunday:

Ran 4.5 miles.

Monday:

25 minutes of the usual morning spinal hygiene and calisthenics, plus some yoga.

Went on 40 minute walk with Guinney-Bopper.

Tuesday:

The usual morning routine then a resistance training work out a bit later.

20 squats on flat side of Bosu ball with 2 x 35 lb. dumbbells

15 dead lifts, off bench, with 2 x 35 lb. db’s

28 alternating biceps curls, standing on balance disc, 2 x 25 lb. db’s

14 each side, triceps presses with 25 lb. db

15 1-leg wide squat, (one leg up on chair) 2 x 35 lb. db’s, held 15th rep for 30 seconds

16 1-arm rows each side, 35 lb. db

15 1-leg squats on other leg

30 alternating lunges with 2 x 25 lb. db’s

20 decline push-ups, feet on exercise ball

15 lateral shoulder raises with 2 x 15 lb. db’s

abs “pass-overs” – passing weighted ball from feet to hands overhead, 40 reps

60 seconds each, side straight-arm plank

60 seconds alternating squats/side kicks

60 seconds burpees (google it!)

60 seconds “frog squats” to vertical leaps

45 seconds straddle jumps up onto bench

1 minute 2-foot bench jump-ups

WHEW!! Serious fat-burning, calorie burning, power moves at the end!

… to be continued…

I had decided ahead of time that Super Bowl Sunday would be a “cheat day” as far as nutritional choices go. No need to set myself up for failure, I figured!

I suppose in the big picture, it wasn’t all that horrible, considering what I could have eaten… but my body still feels like it was sabotaged yesterday.

The good news: We had TONS of fresh veggies ~ carrots, broccoli, celery, tomatoes, cukes, asparagus, cauliflower… in fact, I can’t recall ever eating so many carrots in one day! I’m a tad orange today! I made a ginormous batch of guacamole, as well as salsa, hummus and almond butter for the dip-inclined in the crowd. We had some organic tortilla chips for dipping, as well as the veggies. We made our own queso dip with real cheeses and organic beef, and cooked up some chicken meatballs… in case we were hungry!

The bad news: Are you kidding me? We did NOT need this much food! Ugh!

Also, I could have done without all the tortilla chips. Yes, they were organic and lacking many of the biggest toxic offenders found in conventional snack foods… BUT, they do not build health. Grain-based foods like this are a noxious stimulus to the nervous system and trigger the physiological stress response. (I did my best to think happy thoughts while I was munching… in an effort to offset some of those obnoxious stress hormones!) I would have been fine with a few chips… but that bowl found its way to me a few too many times! It was the guacamole’s fault! That stuff is irresistible! Guess I better work on finding a vegetable that I enjoy eating with guac!

Toxic news: I indulged in a couple grown-up drinks throughout the pre-game shenanigans and during the game… ok, make that three adult drinks! I was thirsty for a nice ale… so there! I have no remorse over that one today – why bother!

***By the way, when we stray from healthy choices, the biggest problem is not the extra pounds we may put on as a result. No. The more serious problem is that each toxic choice drives that physiological stress response and leads to the 5 pillars of chronic illness: stress hormone release, chronic inflammation, insulin response, decreased sex hormone binding globulin and decreased immune function. It’s not as simple as “Oh, I’ll walk a few extra minutes on the treadmill tomorrow.” That’s the type of dangerous, inaccurate thinking that has gotten us into a mess regarding chronic illness like cancer, diabetes, obesity, heart disease, and so on. It’s not a matter of burning off calories.

That’s why, when we make the choice to stray from pure and sufficient choices, we need to be aware of the consequences and get back on track quickly. The body (and mind) can’t sustain chronic toxic and deficient choices.

Today, it’s time to get back on track with healthier choices and keeping it clean.