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(7) Myths We Tell Ourselves Keeping Us From Losing Weight

Our conversations in our head give us so many excuses as to why we can't succeed with our health. Our excuses feel like truth for us and they keep us stuck. We are just lying to ourselves! We say so many untrue things so we can justify our actions or inaction. 

The 60,000 thoughts we all have each day bring in a lot of unnecessary conversations with ourself. There are 5x more words we say to ourself than  the words we say out loud. This means we have 5x more influence with the conversations we have in our head with OURSELF. Our words have POWER!!! When we decide to pay attention to those words is when we can start making a lasting change. 

The key to making a lasting change is looking at those conversations in our head and lining them up with our beliefs so making decisions is easy! When I say easy I mean like getting dressed everyday. Have you ever wondered why some things you want are easy and just happen? And other things you really want seems impossible? There is...

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(5) Simple Solutions To Eating Healthy Even When You Are Busy

One pound of fat is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year. We have compiled a list of apps and websites to get you eating healthy keeping in mind most people have no time or energy. Here is my link to my FREE weight loss tips. Easy ways for you to get started TODAY! 


Need help organizing your recipes and planning a menu? These five sites and smartphone apps will help you get organized:

1. Meal Board Meal and Grocery Planner App ($3.99 on iTunes):

MealBoard combines recipe management, meal planning, groceries and pantry management into a single app. You can manage your recipes, ingredients, food categories, meal types, stores, store aisles, grocery items and many more with its clean, uncluttered interface. Cut your time spent...

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Weight loss tips anyone can start TODAY even if you are busy!

This is a topic so many of us know so well. Today I want to give you (8) simple steps you can start today without any extra time. This is usually the biggest excuse stopping us from losing weight because we live in a busy world. And time and energy is limited. So taking on new habits or diet takes both time and energy. All these steps can be started with minimum time and energy so it is easy to start right away! 


1. Eat in 3's. The key to losing weight is giving your body nutrient dense foods and to stabilize our blood sugar so we burn fat. We call this eating in 3's. You eat healthy fat, protein and carbohydrate. The healthy fat most of the time is already in our food because we add it or its already in the food. Healthy carbohydrates is raw fruits and veggies (quickest and healthiest fast food out there). Pick your protein, grab a veggie or fruit and if necessary (if not eating red meat or have added fat during cooking) add nuts, avocado or cheese for fat. Its that...

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Weight loss doesn't have to be hard..follow this simple rule

#80/20 rule Dec 13, 2019

So often we think we need to be 100 percent perfect with our diet to actually lose weight or to even maintain our weight. But in reality this is far from the truth. How accurately we see what kind of food we eat, how much food we eat and how much movement is in our life is the key to success. Our perspective plays a huge role in how much weight we lose. I have this rule if 80 percent of the time you eat healthy and 20 percent you eat unhealthy you will be able to maintain your weight and some people will even lose weight. Most people are very skewed on what they are actually eating and how much movement they doing. This is key to make any changes especially lasting changes. 

How do we know if we are skewed in how much healthy eating we do? The key is really taking a close look at our perspective. We must know the truth about what we are eating and how much. So often we guess and this can definitely give us a false answer. Let me give you an example: if you are baking cookies...

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What doctors are not telling you about Plantar Fasciitis

Two million Americans suffer from plantar fasciitis every year and 10% of the population will experience it in their lifetime. It is become recognized as one of the most chronic and difficult foot problems to treat. 

Your feet are the foundation of your physical form...literally the base on which you are built. Most of us treat our feet as though we are able to take them off like shoes at night. We mindlessly abuse our feet until we are feeling pain. We want to give you not only treatment for the symptoms (immediate pain) but also diagnosis of why the feet starting hurting in the first place...the source of the problem. This is when you will find true relief! 

Lets start with what is plantar fasciitis? It is the symptom of pain located at the heel or plantar fascia of the foot (the thick connective tissue) which supports the arch of the foot. 

What treatments will help pain? 

  • Ice and massage 
  • Stretching
  • Foam roller, tennis balls or golf ball rolling
  • ...
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Gratitude is the greatest gift from God

This holiday is the best because all we have to do Is be grateful!!! A day off to think about how amazing our life is (and eat)! So here is some food for thought on gratitude the greatest gift God ever gave us:

  • Gratitude shields us from negativity
  • Gratitude makes you at least 25% happier
  • Gratitude rewires your brain
  • Gratitude eliminates stress
  • Gratitude heals your mind
  • Gratitude improves our sleep
  • Gratitude boosts self esteem and performance
  • Gratitude enhances the law of attraction
  • Gratitude improves relationships
  • Gratitude brings joy


These are some pretty impressive benefits. Gratitude changes everything and gives you a healthy perspective! How much time are you setting aside to be grateful? 

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5 Simple Strategies To Feel Amazing Over The Holidays


Most of us really struggle from Halloween thru January with keeping our weight under control. There are many reasons for this including the change in weather and length of hours in the daylight but for most the biggest reason is all the holidays jammed into a 2 month time frame. These holidays are reason for most to over indulge and start down the destructive mind set, "well I have too many functions to get thru the next few months so I will just start on getting healthy in January." Or "I messed up already so I will get on track next week." Or "My day was stressful I deserve this drink or pie or no workout."

What do you say to yourself justifying your destructive habits with your health? How many of you are guilty of this? Its part of human nature to be full of excuses! This year can be different! All you have to do is take a moment to listen to the thoughts holding you back and spend a little time to set yourself up to succeed.

Its a lot like anything you were successful at in...

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Why do 80% of people regain the weight they lost?


This statistic is alarming. Most of us at some point in our life have been on a mission to lose weight or become healthier in our choices so we have more energy, have a health scare or have some event where we want to look our best. The facts are 80% of people who lose at least 10% of their body weight gain the weight back if not more. What is the missing link in this? I believe most people do not consider the power of our thoughts keeping us stuck in destructive patterns with our health.  This essential piece of the puzzle is important because it helps you understand why you are choosing the fast food instead of the fruits and veggies or sitting on the couch instead of exercising. 

First, really think about it and ask yourself the most important health question: Why do you want to be healthy? Next, ask yourself: What happens once you achieve your why? 

Lets give an example: You decide to lose 30 pounds for a reunion in three months. Your goal is to lose those...

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Nitrates in deli meats what is the truth?


What is the scoop on deli meats?

A 2005 University of Hawaii study found that processed meats increase the risk of pancreatic cancer by 67 percent.3Another study revealed that every 50 grams of processed meat consumed daily increases the risk of colorectal cancer by 21 percent.4These are alarming numbers. Note that these cancer risks do not come from eating fresh, non-processed meats. They only appear in people who regularly consume processed meat products containing sodium nitrite. Sodium nitrite appears predominantly in red meat products (you won’t find it in chicken or fish products). Here’s a short list of food items to check carefully for sodium nitrite and monosodium glutamate (MSG), another dangerous additive: 


Why are nitrites in deli meat?

According to the North American Meat Institute (NAMI), sodium nitrite is a salt and an antioxidant that is used to cure ham, bacon and hot dogs. It also stops the growth of botulism-causing bacteria, prevents...

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Fitness Excuses And Myths


1. “I would like to work out and eat better more but I’m so busy with work, kids and other activities, I just can’t find the time.”  

 Yes, this is my passion but reality is I have three children and for 3.5 years my husband worked out of state when our children were in the heart of chauffeuring them around to many sporting activities.  So I understand how hard it can be.  But, what is more important than your health?  If you don’t take care of yourself, you aren’t able to function to your maximum potential in your other roles.  Your exercise should be at the top of your priority list, rather than the bottom.  Prioritizing ourselves is a challenge for most of us.  We have good intentions but life takes over. This is where finding an accountability partner comes in and finding an exercise routine fitting into your normal schedule not something you ADD to your list of stuff to do....

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