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I'm Karina Rachel I'm a certified health coach in today I want to give you easy ways to lose weight so I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them?
today I'm going to give you 10 easy practical tips that will help you lose weight and I'm going to tell you the truth about products like these at the root of weight loss lose weight live Hunger and my first tip is:
To learn how to control your home in order that hunger stops controlling you going to be a lot simpler to live our lives if we are going to just feeling hungry all the time then constantly hungry and jooxie is constantly trying resist consuming meals have a couple videos that talk about controlling hunger the primary thing is eating entire Natural Foods as long as you're consuming a diet of processed foods you are always going to feel hungry never truly feel satisfied eating a lot of refined carbohydrates and sugar is also going to contribute to you never really being able to meet your hunger.
once you can actually satisfy your hunger and Achieve that feeling of being total that's going to be the first step to essentially losing weight the calories that we take Topsy most Insidious calories that we consume because we all don't associate sugary drinks with friend associate candy bars and hamburgers with weight gain but you can just imagine that big gulp on your since sugary drinks do turn into fat and do not cause weight gain giving up sugary drinks is a really good way to start slimming down sugar and calories that you may not even be realizing you aren't consuming another note about this kind of Mountain Dew it contains seventy seven grams of sugar and carbohydrates so replacing the soft drinks and fruit juices which can be also really high in sweets with healthier beverages is likely to be a really good idea.
water is definitely the only beverage that's really going to satisfy your desire if you're feeling I will take the option of coconut water and this is a healthy beverage you can also enjoy tea you can drink kombucha you can drink water that's flavored with fruit or flavored with cucumbers for example and all of these beverages will probably be then your fruit juices or the soft drink so let's discuss the sugar free and diet products that people often replace their sugary Beverages and foods with so understand that the claims made for the front of the label just like sugar free diet healthier choice they are there to get marketing purposes only nevertheless you're smarter than these marketing people so you actually want to look at the back of the food element list.
look like this one realize it when you see that really long ingredient list you are about to nibble on toxic sludge you're not you actually care about being healthy everything you care about is losing weight understand that the toxic sludge nonetheless isn't going to help you which is also contain artificial sugars like aspartame and actually all three of these products right here all three contain aspartame toxic effects and also contribute blood sugar metabolic rate issues and in general is not going to help you sometimes people inquire me Karina how do you resist these processed foods are ultra convenient super cheap and i also tell them well it's kind of like asking how I resist poisonous sludge.
I recognize that these items not only are going to help me lose weight but they are really bad on top of that be smarter than the marketing guy and don't just trust is on the forward of the label and look around the back of the label chances are for anyone who is trying to lose weight what can you eat extra fat free and nonfat products like skim milk or margarine Princeton play demonized Fat over the last couple many years hold us that extra fat cause heart disease fats will be what make us after a couple of decades they're actually realizing that it's really the carbs and sugar that are resulting in obesity and leading the heart disease and the lack of body fat and people said is leading to health conditions.
so we need fats for the health of our brain for the assistance of our heart but likewise because fats are a big part of what helped all of us feel full mecanicos back in my first tip regarding controlling our hunger an integral to controlling our cravings for food is actually eating some good healthful fats like olive oil coconut oil nuts avocados may demonize fat realize that very good healthy fats are good for you and that anymore fast is really going to help you lose weight you are starving yourself and calories then you just go to quit not only is your easily annoyed becoming a problem forever and probably for you also although starvation and limiting the caloric intake doesn't really help us lose weight so might be initially will lose some weight yet this is not a sustainable method to achieve weight loss.
I would starve to death restraining our calories it's kind of awkward your calories is not going to help you lose weight can I produce a really stressful situation in your body other health implications too other than counting calories and constraining our calories who has concentrate on eating the right couch space so if we stay away from these processed foods with a really prolonged Frank and food component list and focus on ingesting whole natural nutrition what you should eat then you're going to are aware that every calorie you obtain is helping you have more nutrition it's giving you fiber it will now help satisfy your craving for food and fill you up so instead of focusing on your calories strengthening the calories that you're consuming weight-loss industry is a 60 money industry Miracle products which have been you a quick fix for weight loss programs.
prepackaged meals can Proclaim that they're going to get rid of weight almost every single one of these says results not typical diet and exercise are really important keep me wondering is it the diet program exercise or is it the crazy dude at that the person purchased when you got a celeb endorsing a product superstar has a whole team of folks helping them with Fitness assisting them with their diet supporting Truman so just because this kind of so-called Taylor to apparent product Workforce 1100 will not mean it's going to work for you what step is to save your funds on weight loss pills pre-packaged meals and fitness do that and spend that money about healthy natural foods that are actually going to help you control your hunger avoid period so if you can stop looking for that quick fix then that's going to basically help you lose weight.
because getting realistic about what's basically if you are stressing yourself out over losing weight loss that stress Siri sings sabotaging your weight loss efforts realize that when your body is stressed out your body is going to prioritize the basic functions like immunity and digestive function and it's going to put stuff like fat metabolism and muscle tissue formation on the back burner if you're really stressed out your body is not going to be to burn fat as efficiently as it can be if you were managing your strain and you weren't so consumed with stress make time for relaxation and stress relief another important way to keep your cortisol levels low through eating more slowly consciously watching what you're eating rather than eating and driving or perhaps eating at your desk or perhaps something like that and if you usually are working out and you need to be exercising just a sedentary lifestyle is another thing that can fly one of my favorite tips is that if you can't produce time for physical activity.
then great I'll make your daily activities extra active so things like carrying out calf raises and travails while you're brushing your teeth or perhaps while you're washing the dishes or taking the stairs instead of the elevator time for stress relief and paying attention to00 physical activity is a really important component not only of overall health nevertheless also of losing weight excessive hunger is really our opponent if we're trying to lose weight because when we get really anxiously extremely hungry we're going to end up being 10 times more likely to make an harmful or to resort to those convenience foods that we should prevent machine food etcetera.
we will have a lot more thanks in resisting those convenience know if we don't let ourselves obtain just incredibly famished so snacks are the key way to prevent that via happening right if we carry around some healthy snacks with us at the point that you start off feeling really hungry you can view on an apple or an orange something that is going to tide you over until you may trial and as long as we have a substitute for those convenience Foods all those really unhealthy convenience Foods then we're going to be able to resist them a lot easier than if we're just trying to avoid them and cope with the hunger right because it's really hard to mind above matter overcome your food cravings so healthy snacks will be my next tip if you need to hear a more of a dialogue on snacking and whether or not.
I have an entire video upon that topic but I would like you to take with you is to start carrying around healthy snack foods in your purse so you have them with you all the time to give you a larg stop hurting yourself with junk food start rewarding yourself with so often times this is a thing that actually starts in our youth where at school should receive a present for a good class or maybe our parents will need us out for ice cream what kind of conditions what's wrong the reward pathway inside our brain every time we eat unhealthy foods dial pretty easy to do so you just want to start rewarding your self with healthier food.
consequently after a long stressful time or after you succeed the other you get a good grade on something or you complete a job call Peter something you will already eat cookie or perhaps piece of cake but you just want to be sure that it's not this frankenfood toxic sludge kind of a thing really long ingredient list you can actually find cookies that are performed without high fructose corn thick syrup that are made without enriched flour and that aren't these prepared food toxic sludge disturbing dreams I talked about earlier another way you could think about this is just upgrading your unhealthy food with more healthy food.
so steamed carrots is a way that I have to satisfy my sugar craving would be fruit and if you want to just eat the full Fruit by itself or you want a little fruit medley or something like that eating berry is going to be here or something such as that so the more that you can start to reward yourself with healthy foods are the year mind will actually find healthy food worthwhile and you can start reversing this method of associating being a prize sustainable weight loss which is what everybody wants right because no one wants to lose the settle back and then have to lose it once again then we're going to need to create healthy habits.
going on a diet for the set Of time and then informed off the diet we actually want to focus on creating healthy habits that we're going to have snow would say I'm a creature of habit I realize that I definitely feel that good point shopping habit is it start building these healthy habits it'll become a habit that you will not likely even have to think about anymore rather than focusing on Breaking the bad habits we're going to focus on good new practices encouraging small so something such as I'm going to replace one soft drink drink or one soft drink per week with a healthy beverage but one time per week substitute that soda beverage with a healthier drink or I'm going to spend one minute on a daily basis doing some physical exercise or doing some stress relief you can make his patterns a little more habitual by doing them everyday or doing all of them on the same day of the week.
so I just want to reiterate that more you can give your self reasonable goals that you can truly see yourself successfully reaching and each time you have a little when each time you have slightly success going to propel you forward and motivate one to keep on going so this suggestion is to start creating behaviors and they are super little that's actually if it's actually a small Habit in a realistic goal then himself actually outlandish habits or planning to do something kind of impossible just like say I'm never going to drink another soda or We are never going to another take out meal reasonable realistic desired goals and then you actually reached attempt to get your video.
I'm going to countdown top 10 foods that are preventing you from losing weight and I'm going to give you alternative Food that'll actually help you lose excess fat prepared healthy meals ourselves is the number one way that people can get away from the toxic sludge processed food meals can certainly start losing weight and actually receive healthier future videos I'll take you into my personal stupid easy kitchen and possess you ridiculously simple healthy and balanced meals that you can make at your home.
if you've ever tried to lose weight and struggle I get it is actually frustrating maybe you've downed into the cycle of fad dieting and you've attempted one of these fad diets Paul Breitbach I don't desire to diet and it's only leaves you feeling such as a failure how many days ahead of you started may be concerned with what that excess weight has been doing your help increasing your rest for life-changing cancer diabetes imagine how your health is keeping you on the side lines Teresa had a client to arrive tell me you sing with her daughter one day your woman reached out for her belly and said Mommy why are you so fat change a further client company because the lady just gotten their four-year-old daughter brand new bicycle that includes training wheels and very little basket on the front intended for birthday the problem was the lady can barely take up the block without being curled over completely out of breath the type of mom she desired to be compliance in the dating World struggling to be comfortable within their own.
I'm getting out right now there and finally meeting that exceptional person I hear experiences like this all the time. My name is accurate and I'm a professional overall health coach not help a huge selection of people just like you lose weight even though you're at the end of the string and I thought they tried out everything before diet advice is downright don't consume carbs eat more cabohydrate supply or calories eat considerably more calories eat less fat crazy that's why I put this video together for you Im seeking to give you the information you need to lose fat and get healthy and simplest fastest way possible I promise you no matter where you are right now so you can lose the weight you may get healthy and you can look and feel like someone 510 even twenty years younger you just need to understand a number of simple things turn on your belly arms your backside your thighs or although wherever once you see how simple this is your real life basically anyone can do it so basic secret I teach my own clients get healthy and look better now than they could have ever imagined you might be thinking yourself okay here comes yet honestly farther from the fact think about some even work for a bit more Emily games all the way back again what it takes to lose the excess weight all right I understand.
We've seen this a thousand times for the important thing to realize it can not your fault shut up for long lasting success not to help you get healthy and balanced in a lifelong sustainable method it has nothing to do with the willpower top of that you're busy probably have a job probably maybe go to school probably both you might have a child not what you need is a complex math problem every time you take a nip of something who need to be fun and I promise you that healthy food doesn't have to taste bad I don't have a program that you enjoy your never going to stick with it work in the future now I've learned that use Hunters Appliance amiel's have to be super simple to make lately inexpensive but no odd exotic ingredients delicious and most importantly give you amazing weight loss weight loss results a pack of everything your body requires and a lot importantly be satisfied that I help my clients.
I came across the perfect solution how to make a great ambulance they were jam-packed with super nutritious nutrient-dense food and they tasted amazing I might give these to my own clients and they can go to your local store and 5 minutes later a perfectly nutritious meal it was wonderful to make it taste like desserts really worked right now people melt away their stubborn body fat we're thrilled they were seen amazing results also because I use my knowledge of health insurance and nutrition years of working with personal client make these quality recipes specifically for rapid weight loss on the net order book store these folks were specially formulated recipes made to give you buy the feeling desired Melt Away fat as fast as possible and taste amazing chicken menu without trying it personally first cuz I knew whether it didn't taste good transformation no way that they drink it would defeat the whole purpose I decide that I need to do something different I put together all of my own best-tasting meal replacement smoothie restaurant 3 week program add more than 36 recipes.
so I can literally just good looking this is all you need to lose weight and get healthy the program was excellent simple it could spend a couple of minutes each day in the kitchen probably a fraction of the time they're accustomed to spending making meals happened as they stop buying soft drink snack foods and all those clear calories they used to purchase so it's really simple formulas to replace two meals in the daytime and eat whatever they demand for their other meal this couldn't be easier many immediately tries to pounce are falling off faster than I actually ever thought possible for the program you can do over and over again you can utilize it to maintain your preferred weight whatsoever and generate it super simple the continue to lose as much weight as you want Even after the initial three weeks among my clients has lost almost 70 pounds during the last few months by continuing to adhere to the program 70 pounds online video to show you what you believe share the results that started the diet after having my second son I had gained about 70 pound al trialsl in all lowered two pregnancies other ways for taking the weight off and simply nothing.
for me everything was rile hard or I had been hungry all the time and I was super cranky and so I found the smoothie diet which is so easy to follow you basically just make the smoothies which tastes amazing the shopping list quality recipes are included and all in every it was a very easy. using all the things I learned from the method to keep the weight approaching off so at this point I have lost almost seven pounds smoothies were absolutely delicious I never really felt like I used to be missing out on anything and the best benefit especially as a young mom was the incredible energy that I felt like I had I did not even feel like I needed my morning coffee anymore was absolutely fantastic to work with and i also had a question or Required more information call me back with information that I required so I never felt like.
I was in the dark I always felt like there were communication there so I would probably highly recommend or a really great and simple way to lose weight without feeling just like you're hungry thanks and good luck so as you can see that may be the perfect system for occupied people with busy lives attempting to lose weight and get healthy email me following she started the program the girl was over the moon with excitement in the first 3 days 3 days Tuesday 5 Thursday she received on the scale 7 lb . she could have been more excited to the program with her absolutely to this program the science behind it will it's not uncommon to view dramatic weight loss in the first week I had a client email me throw me the picture of the scale which all she sent myself how much you weigh when she first started and I wrote back to do the actual found that you wrote back again yes she was so excited and frankly so was I crazy and she looked better had more energy was more confident.
that she felt in years this online video again everybody tells me exactly the same thing they can't believe how well this program works and they'll never try another die system again has been our future choking down Blandford failing to tell themselves how much that they love us actually anticipate the never felt like these were giving why it works perfectly so what I want to do is definitely take this whole program and put it out there for you to use We figured since I'm previously packaged everything in a way that quick and easy to follow every month put every thing together into one system I've truly literally done everything for you to make this program as easy as possible calling his program the smoothie diet plan beautiful 21-day program just which movies to have on a daily basis earlier you can eat whatever you want for your other meal obviously if you want the fastest results and I even give some sample meals to ensure you lose weight as fast as possible nonetheless even if you don't follow my personal suggestions you will still shed extra pounds.
you get all thirty-six of my delicious fat shredding meal replacement healthy smoothie recipe make a simple and convenient as possible to walk into the grocery store and it just a few short minutes get everything required for the whole week I'm also including my smoothie as well as prep guide I will help in making a perfect smoothie every time movies 05 you'll make your primary movie and everyone there after just like how much does it price about it doing nothing is possibly the worst most expensive choice could be it doesn't cost you a $9 today does Rob you of living the kind of life you always turn off your life you may spend your family watching your kids grow up you just continue to keep gain more weight and eventually you are going to drop items all that unwanted weight and at that point it might be in its final stages.
so honestly and discussing not even talk about the cost of doctors bills for appointments and prescription medication that have more unwanted side effects than what they're actually treat it just will most likely thousands countless amounts open up every year the Expenses just pile up more and more plus more when you stop to consider what's wrong Weight Watchers really crazy even a plain old fitness center membership to cost you approximately 50 and that's why when I lay down to think about the price I didn't want to exclude anyone who is truly committed to changing their life I feel everyone is able to afford $47 just $47 and trust me it's worthy of way more than $47 think about how much would you pay to walk in your high school family reunions confidence melting waiters I don't want to appear even.
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video clips everyday do pants shrink feeling groggy and maybe get been splurging too much about unhealthy foods to my top 10 tips about cleansing detoxing and fasting to give you some good practical ideas on how you can clean up your diet first thing to know that the body is always detoxifying providing you aren't overwhelming your body with toxins the first thing that we wish to accomplish.
if we're worms purify and detox and support our body in that process is always to limit the number of toxins are putting into our body therefore things like alcohol caffeine sugar any kind of refined food processed food and junk food all these things are going to have a lot of toxicity so if you can just take all of them things out of your diet plan and focus on eating genuine natural food than it really is a huge step just right generally there and you're not having to substantially cut your caloric intake second you can start to do a lot about drinking water so maybe you might have already started them if so then you can start drinking " lemon " water or apple cider vinegar and water and especially if you do this kind of first thing in the morning.
this is a good way to get your body cleansing and it's also alkalizing to your physique so drinking lemon water in the morning is actual ayurveda practice but again it has this sort of double benefit of also helping detoxify and alkalize I actually kind of like to alternate using apple cider vinegar and using " lemon " but both of these are really good habit to start adding into your day to day routine Scott number 1 and number 2 which is eliminating the poisonous food and drinking considerably more when the next time I want to start off doing is eating even more detoxifying foods and basically that's your fruits and vegetables.
To obtain the going to the grocery store get yourself a tote of celery bag of carrots bag of kale as many vegetables as you can see your self eating and just make a commitment to yourself to consume those vegetables in place of track or candy or whatsoever other thing you might be ingesting give yourself the feeding on as much of those vegetables as possible word of a span of the time as possible if that helps you spread it out over the course of every week idea is just that you're likely to increase your intake of these detoxifying vegetables go a step further more you can actually enjoy green smoothies or green juice that may also be highly detoxify.
however the main point of this chip is just drive now there are several different and detox goods out there products are healthful and some of these products I might say kind of a scam major reason that any kind of weight loss or perhaps cleanse it is a commitment we make to ourselves hence when we click that little button or we use some money for some kind of merchandise we feel like we're making a tangible commitment to ourselves does this tip is to actually save your money upon products and cleanses and different things like that and spend it in healthy food like the ones.
I've truly mentioned before and to give your tangible commitment what you are do so days you want to do for those who have one day one day if you want to accomplish three days to do three days the whole idea is always to pick something realistic in your case I know you can always go longer nevertheless take your minimum determination and write it down and then jot down you can see everything 3-day purify and then write down what you're going to do so no caffeine not any sugar maybe it's not any alcohol maybe it's I'm going to drink a green juice day-to-day you pick your cleanse you're able to design it yourself then write it down put it in natural stone maybe write it down a couple times put one on your refrigerator one on your car at your workplace on your desk inside your fridge and just know that this is the tangible commitment to your self know that any kind of weight loss item or whatever it's not the product that's helping you lose fat.
it's you and your determination to yourself so abhor this write it down make your determination to yourself and realize that you are the one whoms responsible for your health your weight damage and your general health and happiness if you are stressing yourself out the teatox or your it or whatever it may be then realize that stress the whole purpose of what you're doing exactly what are body to be better by detoxifying we want to try and purify bad things out of our body then stress will be one of the many things that actually kind of acts like toxicity in it so when we obtain really stressed out and we own a lot of the stress hormone cortisol it makes our digestive Wellness less effective and less useful and makes our immune system much less efficient our energy levels happen to be mood and our capacity to detox and detoxify are actually going to suffer if you are wanting to improve your body's ability to cleanse.
then making an effort to relieve stress is absolutely really important so just producing some time to have some recovery time or watch a relaxing video a meditation maybe do some yoga give you a chance to calm down to breathe deeply to maybe be more conscious of your surroundings and just walk outside or get some oxygen all of those things are going to help then you just need to make a conscious efforts to recognize what stresses you out when you're getting the most stressed out and try to avoid the scenario stressed out you're kind of whipping the purpose before.
I have gone to fasting and cleansing I would like to make one more know about the physical body so this you are about drive and you need to realize the exercise is one of the primary ways that the body detoxifies by itself so getting exercise obtaining your body sweating this is likely to be really important for detoxing and detoxifying to realize is that not getting physical activity self is definitely pretty stressful on the body jooxie is talking about wanting to relieve stress looking to mm our bodies ability to cleansing extra is a really important element one of my favorite chips is that if you can't make more time intended for physical activity.
than fun methods to make your daily activities more physical or more active like taking the stairs instead of the elevator have you ever ever been extremely cool and then stuck here really cold hand into incredibly hot maybe boiling water at the time you haven't tried that however you can imagine it's probably not very pleasant so this tip is around avoiding extreme if you're eating at the average diet of process sugar alcohol and caffeine and then all of a sudden you visit fasting no food or even you're doing some kind of cleaning Elixir or something like that stream change to make even though that extreme change might not necessarily hurt you.
it's probably not going to be incredibly pleasant recommend small realistic realistic changes so rather than making something strange that you have been going to make an extreme change returning to your old food once you get done with it we're going to make that we're going to own for the Long Haul so drinking the lemon water is a excellent example eating more fruit and vegetables is a really good example recognize that you don't have to do something really seriously extreme in order to have extreme benefits and your health and if you give your body more simple changes which are not going to be this instant real extreme then it is not only going to be easier to continue to keep those new habits that you've made but they're also going to be more pleasant general.
but let's say that you are focused on doing a fast or performing a cleanse or doing something kind of extreme the tip To obtain the number one is to really educate yourself about this fast or this kind of cleanse and do as much exploration as you can to really be prepared moving in so you're not going to browse one post that an individual says to eat this and go and eat it I'm going to actually do as much research on you program is you're going to do but other issue is to realize that it's not going from eating 2k calories a day 500 calories a day can expect to have of a quarter of the energy that you would know so if we're going to do something extremely cut or perhaps caloric intake we need to be able to also make changes in our daily life.
so have more downtime include less stressed maybe this is a time that you're off are working for a week or you're on vacation for a little while and you just own a little bit more time to veg away really cuz if you're performing a faster a cleanse you are need some down time and relaxation time bring a bunch of errands stressed out stressed out using your home life and then trying to perform a faster clamp on top of that I'm not trying to suppress you from doing a you simply need to be realistic with yourself and realistic about how this weight loss is going to affect your life and what changes you're going to make so that you can actually handle the ones big dietary changes benefit of fasting is are gastrointestinal tract a break giving your digestive system a little vacation.
so all of us just want to make sure that if we will do this we're not going to make these extreme sudden changes we're going to he's in and he's out and I will discuss that a little bit additional but the idea is that going on a fast can be very helpful can be very good for our bodies it again this is real you are diet plan so extreme changes in her diet or going to do the job little bit more preparation a little bit more planning then something like just eating more normal water so expanding on the idea of avoiding these extreme adjustments from eating one way to yet another way concept I want to introduce you to is certainly easing in and out of your fast or cleanse easing out-and-in process gives your body chance to sit in whatever changes you're producing.
so for instance when I have the master cleanse My spouse and i tried to get really healthy and balanced for the couple of weeks prior to it and then I put in three days eating all raw veggies mostly soups easy to digest 3 times doing just vegetable drinks and then 10 days on my grasp and then 3 days around the juices 3 days on the raw food so you get this idea that you're kind of easing your body in so that your human body can adjust and kind of acclimated and you can read a lot more about easing into eating out We read about it on the internet and I actually there's a book on the master cleanse that I read as well so again back to teaching ourselves on whatever plan we're going to do remember that performing a cleanse or doing a quickly is not Quick Fix.
so if you're just going to do this cleanser fast and then get back on eating junk then own your priorities out of balance that would actually be a lot better for your body to make some good eco friendly you're going to have for the laundry go on this severe little while and then go back to eating the same food you're feeding on before enter video I'm going to discuss different protein powder blushes and meal replacement powders that are on the market what to look for in most important what to avoid in your protein powder and then one other video I'm going to take you into my phone and possess you some healthy renewable smoothie and green drink recipes thank you so much for enjoying video I really hope that it was helpful to you and I hope that you will provide a thumbs up. If you identified it useful be sure to choose your commitment whatever it is you are do maybe your commitment is just a drink more water if that is it then.
so be it fine so you're going to make this little commitment for yourself write it down let it stay in the comment section listed below so that we can all kind of come to be going through this together do not forget that weight loss and getting healthy will not come from some product so it comes from you and you getting the commitment to yourself as well as the confidence in yourself to know that you can do this that's really comes in handy this is your confidence the commitment to you be sure to leave a comment and I look ahead to seeing you again the next time for more information about cleansing boxing check out my video purify and detox tips reminders on Trish's good meals eating out my video what to eat congratulations you've chose to improve your health improve your delight but maybe you're looking for some ideas have a look at my video 10 simple ways to improve your health exactly what the worst most poor habits out there that are undermining our house undermining our pleasure check out my interview with.