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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 find out how to control your home so that hunger stops controlling you going to be a lot better to live our lives if jooxie is just feeling hungry all the time then simply constantly hungry and jooxie is constantly trying resist eating Foods have a couple videos that talk about controlling hunger the primary thing is eating entire Natural Foods as long as you're ingesting a diet of processed foods you are still going to feel hungry never really feel satisfied eating a lot of refined carbohydrates and sugar is also going to develop you never really being able to satisfy your hunger.
once it is possible to satisfy your hunger and Achieve that feeling of being full that's going to be the first step to essentially losing weight the calories that we take Topsy most Insidious unhealthy calories that we consume because we don't associate sugary drinks with friend associate candies bars and hamburgers with weight gain but you can just imagine that big gulp on your since sugary drinks do become fat and do not cause extra weight giving up sugary drinks is a really good way to start reducing your weight sugar and calories that you could not even be realizing occur to be consuming another note about this kind of Mountain Dew it contains 77 grams of sugar and carbohydrates so replacing the soft drinks and fruit juices that are also really high in glucose with healthier beverages is going to be a really good idea.
water is the only beverage that's genuinely going to satisfy your being thirsty if you're feeling I will take the option of coconut water which a healthy beverage you can also take tea you can drink kombucha you can drink water that is flavored with fruit or flavored with cucumbers for example and all of these beverages are going to be then your fruit juices or your soft drink so let's discuss the sugar free and diet products that people frequently replace their sugary Liquids and foods with so realize that the claims made in the front of the label like sugar free diet healthy choice they are there pertaining to marketing purposes only but you're smarter than these kinds of marketing people so you genuinely wish to look at the back of the food component list.
look like this one recognize it when you see that really extended ingredient list you are about to consume toxic sludge you're not you actually care about being healthy all you care about is losing weight recognize that the toxic sludge still isn't going to help you that's also contain artificial glucose like aspartame and actually all of these products right here all three contain aspartame toxic effects and also contribute blood sugar metabolism issues and in general will never help you sometimes people ask me Karina how do you withstand these processed foods are excellent convenient super cheap and i also tell them well it's kind of like asking how I resist hazardous sludge.
I recognize that these products not only are going to help me shed pounds but they are really detrimental on top of that be smarter than the marketing guy and don't simply trust is on the entrance of the label and look around the back of the label chances are should you be trying to lose weight what can you eat fats free and non-fat goods like skim milk or perhaps margarine Princeton play demonized Fat over the last couple decades hold us that fat cause heart disease fats are what make us after having a couple of decades they're in fact realizing that it's really the carbohydrates and sugar that are resulting in obesity and leading the heart disease and the lack of extra 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 to my first tip regarding controlling our hunger a key to controlling our craving for food is actually eating some good healthful fats like olive oil coconut oil nuts avocados no longer demonize fat realize that great healthy fats are good for you personally and that anymore fast is really going to help you lose weight you are starving yourself and calories then you just go to end not only is your easily annoyed becoming a problem forever and probably for you also but starvation and limiting our caloric intake doesn't really support us lose weight so probably initially will lose some weight although this is not a sustainable approach to achieve weight loss.
I might starve to death decreasing our calories it's sort of awkward your calories will never help you lose weight can I generate a really stressful situation in the body other health implications as well other than counting calories and restricting our calories who has give attention to eating the right couch bedroom so if we stay away from these processed foods with a really prolonged Frank and food element list and focus on ingesting whole natural nutrition what you should eat then you're going to know that every calorie you obtain is helping you have more diet it's giving you fiber it can help satisfy your hunger and fill you up so instead of focusing on your calories improving the calories that you're consuming weight-loss industry is a 60 dollar industry Miracle products which might be you a quick fix for weight loss programs.
prepackaged meals definitely will Proclaim that they're going to get rid of weight almost every single one of these says results not normal diet and exercise are really important leave me wondering is it this diet exercise or is it the crazy dude at that anyone purchased when you got a celeb endorsing a product super star has a whole team of people helping them with Fitness aiding them with their diet supporting Truman so just because this so-called Taylor to alleged product Workforce 1100 doesn't 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 upon healthy natural foods which might be actually going to help you control your hunger avoid time so if you can stop looking for that quick fix then that's going to basically help you lose weight.
because becoming realistic about what's basically if you are stressing yourself out over losing weight loss that stress Siri sings sabotaging your weight loss efforts understand that when your body is stressed out bodies are going to prioritize the basic capabilities like immunity and digestion and it's going to put things like fat metabolism and muscles formation on the back burner if you're really stressed out your body is not going to be to lose fat as efficiently as it can be if you were managing your anxiety and you weren't so stressed make time for relaxation and stress relief another important way to take care of cortisol levels low through eating more slowly consciously taking note of what you're eating rather than eating and driving or eating at your desk or perhaps something like that and if you aren't working out and you need to be exercising just a sedentary lifestyle can be challenging if your not well prepared that can fly one of my favorite tips is that if you can't make time for physical activity.
then good I'll make your daily activities extra active so things like doing 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 escalator time for stress relief and paying attention to00 physical activity is a really important portion not only of overall health nonetheless also of losing weight extreme hunger is really our opponent if we're trying to lose weight since when we get really anxiously extremely hungry we're going to be 10 times more likely to make an bad or to resort to those ease foods that we should avoid machine food etcetera.
we will have a lot more thanks in resisting those convenience understand if we don't let ourselves acquire just incredibly hungry so snacks are the main way to prevent that from happening right if we carry around some healthy snacks with us at the point that you start feeling really hungry you can view on an apple or an orange something that is going to wave you over until you may trial and as long as we have an alternative to those convenience Foods those really unhealthy convenience Food then we're going to be able to resist them a lot easier than if perhaps we're just trying to avoid them and cope with the hunger right mainly because it's really hard to mind above matter overcome your hunger so healthy snacks will be my next tip if you want to hear a more of a conversation on snacking and whether.
I have an entire video about that topic but I want you to take with you is to begin carrying around healthy treats in your purse so you you can keep them with you all the time to give you a hug stop hurting yourself with junk food start rewarding yourself with so often times this is something that actually starts in our the child years where at school are getting a present for a good class or maybe our parents will require us out for ice cream what kind of conditions what's wrong the reward pathway inside our brain every time we eat junk food dial pretty easy to do which means you just want to start rewarding your self with healthier food.
consequently after a long stressful day or after you succeed the other you get a good grade about something or you complete a project call Peter something you would probably already eat cookie or piece of cake but you just want to be certain that it's not this frankenfood toxic sludge kind of a specific thing really long ingredient list you can actually find cookies that are made without high fructose corn viscous syrup that are made without enriched flour and that aren't these refined food toxic sludge disturbing dreams I talked about earlier another way you could think about this is just exchanging your unhealthy food with much healthier 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 whole Fruit by itself or you wish to have a little fruit medley or something like that eating berries is going to be here or something such as that so the more that you just start to reward yourself with healthy foods are the year head will actually find healthy food fulfilling and you can start reversing this process of associating being a compensation sustainable weight loss which is what everybody wants right because no person wants to lose the get back and then have to lose it again then we're going to need to develop 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 behaviors that we're going to have snow would say I'm a creature of habit I know that I definitely feel that good thing shopping habit is it begin to build these healthy habits they'll become a habit that you refuse to even have to think about anymore rather than focusing on Breaking the bad habits we'll focus on good new practices encouraging small so something such as I'm going to replace one soda drink or one soda per week with a healthy refreshment but one time per week change that soda take with a healthier drink or I'm going to spend one minute each day doing some physical exercise or using stress relief you can make his behaviors a little more habitual by doing all of them everyday or doing all of them on the same day of the week.
so I just want to reiterate the fact that more you can give your self reasonable goals that you can essentially see yourself successfully hitting and each time you have a bit when each time you have slightly success going to propel you forward and motivate you to keep on going so this hint is to start creating practices and they are super little that's actually if it's essentially a small Habit in a affordable goal then himself actually outlandish habits or looking to do something kind of impossible like say I'm never going to drink another soda or I am never going to another junk food meal reasonable realistic desired goals and then you actually reached try to get your video.
I'm going to countdown top 10 foods that are avoiding 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 individuals can get away from the toxic sludge processed food meals can actually start losing weight and actually receive healthier future videos I'm going to take you into my stupid easy kitchen and show you ridiculously simple healthy and balanced meals that you can make at your home.
should you have ever tried to lose weight and struggle I get it they have frustrating maybe you've fallen into the cycle of yo-yo dieting and you've tried out one of these fad diets Paul Breitbach I don't prefer to diet and it's merely leaves you feeling just like a failure how many days before you started may be concerned with what that excess weight does your help increasing your rest for life-changing cancer diabetes imagine how your health is usually keeping you on the sidelines Teresa had a client coming in tell me you sing with her daughter one day she reached out for her belly and said Mommy why are you so fat change an additional client company because the girl just gotten their four-year-old daughter brand new bicycle filled with training wheels and little basket on the front meant for birthday the problem was the lady can barely take up the block without being leaning over completely out of breath what kind of mom she desired to be compliance in the singles dating scene struggling to be comfortable in their own.
I'm getting out generally there and finally meeting that unique person I hear testimonies like this all the time. My name is true and I'm a professional overall health coach not help a huge selection of people just like you lose weight even if you're at the end of the string and I thought they tried everything before diet assistance is downright don't eat carbs eat more sweets or calories eat extra 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 reduce weight and get healthy and simplest fastest way possible I assure you no matter where you will be right now so you can lose the weight you can obtain healthy and you can look and feel just like someone 510 even 20 years younger you just need to understand a few simple things turn on your belly arms your back your thighs or yet wherever once you see how uncomplicated this is your real life basically anyone can do it so basic secret I teach my personal 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 truth think about some even work for a bit Emily games all the way again what it takes to lose the weight all right I understand.
I have seen this a thousand moments for the important thing to realize it can not your fault shut up for long term success not to help you get healthy and balanced in a lifelong sustainable method it has nothing to do using your willpower top of that you aren't busy probably have a job it could be maybe go to school maybe both you might have a child the last thing you need is a complex mathematics problem every time you take a attack of something who must be fun and I promise you that healthy food doesn't have to taste bad I terribly lack a program that you enjoy your never going to stick with it work in the long run now I've learned that use Hunters Appliance amiel's must 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 have of everything your body requires and quite a few importantly be satisfied 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 foodstuff and they tasted amazing I might give these to my clients and they can go to their grocer and 5 minutes later a wonderfully nutritious meal it was great to make it taste just like desserts really worked now people melt away their uncooperative body fat we're thrilled these people were seen amazing results also because I use my knowledge of health insurance and nutrition years of working with personal client make these formulas specifically for rapid weight loss on-line order book store we were holding specially formulated recipes created to give you buy the feeling desired Melt Away fat as fast as possible and taste amazing chicken recipe without trying it by myself first cuz I knew if this didn't taste good recovery no way that they drink it might defeat the whole purpose I just decide that I need to do something different I put together all of my own best-tasting meal replacement smoothie restaurant 3 week method add more than 36 tested recipes.
so I can literally just attractive this is all you need to lose weight and get healthy the program was ultra simple it could spend a few momemts each day in the kitchen probably a fraction of the time they're utilized to spending making meals went down as they stop buying soft drink snack foods and all those vacant calories they used to acquire so it's really simple quality recipes to replace two meals throughout the day and eat whatever they desire for their other meal this couldn't be easier and almost immediately tries to pounce happen to be falling off faster than We ever thought possible towards the program you can do over and over again you should use it to maintain your preferred weight whatsoever and produce it super simple the continue to lose as much pounds as you want Even following your initial three weeks considered one of my clients has shed almost 70 pounds over the last few months by continuing to adhere to the program 70 pounds video to show you what you think share the results that started the diet after having my second son I had fashioned gained about 70 lb al trialsl in all fallen two pregnancies other ways to consider the weight off and just nothing.
for me everything was rile hard or I had been hungry all the time and I was super cranky and so I identified the smoothie diet which is so easy to follow you basically just make the smoothies which taste amazing the shopping list formulas are included and all in every it was a very easy. using anything I learned from the method to keep the weight approaching off so at this point I have lost almost seven pounds smoothies were absolutely delightful I never really felt like I had been missing out on anything and the best benefit especially as a young mommy was the incredible energy which i felt like I had I decided not to even feel like I needed my personal 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 needed so I never felt like.
I was in the dark I always felt like there was clearly communication there so I might highly recommend or a really great and easy way to lose weight without feeling like you're hungry thanks and good luck so as you can see this is really the perfect system for occupied people with busy lives want to lose weight and get healthy email me right after she started the program the girl was over the moon with excitement in the first 3 or more days 3 days Friday 5 Thursday she acquired on the scale 7 lb she could have been more excited to the program with her certainly to this program the science behind it will it's not uncommon to find out dramatic weight loss in the first days I had a client email me send me the picture of the scale which all she sent myself how much you weigh once she first started and i also wrote back to do the actual found that you wrote back yes she was so excited and honestly so was I crazy and she looked better had more energy was more confident.
that she sensed 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 do not try another die system again has been our down the road choking down Blandford deceiving to tell themselves how much that they love us actually enjoy the never felt like we were holding giving why it works so well so what I want to do is definitely take this whole program and set it out there for you to use I figured since I'm currently packaged everything in a way that simple and easy to follow every month put anything together into one system We have literally done everything to produce this program as easy as possible calling his program the smoothie diet beautiful 21-day program just which movies to have daily earlier you can eat whatever you want for your other meals obviously if you want the speediest results and I even offer some sample meals to make certain you lose weight as fast as possible yet even if you don't follow my personal suggestions you will still shed pounds.
you get all 36 of my delicious fats shredding meal replacement smoothie mix recipe make a simple and convenient as possible to enter the grocery store and it just a few short minutes get everything required for the whole week I'm also including my smoothie tips and prep guide I will help you make a perfect smoothie every time videos 05 you'll make your initial movie and everyone there after just like how much does it price about it doing nothing is most likely the worst most expensive choice it could be it doesn't cost you a $9 today does Rob you of living the kind of existence you always turn off your life you can spend your family watching your children grow up you just still gain more weight and eventually you will drop items all that excess weight and at that point it might be inside its final stages.
so honestly and let's 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 address it just will most likely thousands countless amounts open up every year the Bills just pile up more and more and more when you stop to consider what's wrong Weight Watchers it's crazy even a plain old fitness center membership to cost you approximately 50 and that's why when I been stuck down to think about the price I actually 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 consider how much would you pay to walk in your high school family reunions confidence melting waiters I actually don't want to sound even.
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movies everyday do pants reduce in size feeling groggy and maybe you could have been splurging too much upon unhealthy foods to my top tips about cleansing detoxing and fasting to give you some good sensible ideas on how you can tidy up your diet first thing to know that the body is always detoxifying as long as you aren't overwhelming your body with toxins the first thing that we can do.
if we're worms cleansing and detox and assist our body in that process is always to limit the number of toxins happen to be putting into our body therefore things like alcohol caffeine glucose any kind of refined food prepared 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 and focus on eating actual natural food than this is a huge step just right generally there and you're not having to significantly cut your caloric intake the second thing you can start to do a lot about drinking water so maybe get already started them if so then you can start drinking squeezed lemon water or apple cider vinegar and water and especially if you do this first thing in the morning.
this is a really great way to get your body detoxifying and it's also alkalizing to your human body so drinking lemon water in the morning is actual ayurveda practice but again it has this sort of double benefit of also helping to detoxify and alkalize I kind of like to alternate using apple cider vinegar and using squeezed lemon but both of these are really good behavior to start adding into your day to day routine Scott number 1 and number 2 which is eliminating the harmful food and drinking considerably more when the next time I want to start doing is eating considerably more detoxifying foods and basically that's your fruits and vegetables.
I recommend going to the grocery store get yourself a carrier of celery bag of carrots bag of green spinach as many vegetables as you can see your self eating and just make a commitment to yourself to eat those vegetables in place of monitor or candy or whatsoever other thing you might be eating give yourself the taking as much of those vegetables as you can word of a span of their time as possible if that helps you spread it out over the course of a week idea is just that you're likely to increase your intake of these cleaning vegetables go a step additionally you can actually enjoy green smoothies or green juice which will 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 healthy and some of these products I would say kind of a scam major reason that any kind of weight loss or cleanse it is a commitment that individuals make to ourselves therefore when we click that tiny button or we use some money for some kind of item we feel like we're making a tangible commitment to ourselves does this tip is always to actually save your money upon products and cleanses and different things like that and spend it about healthy food like the ones.
I have mentioned before and to give yourself a tangible commitment what you are going to do so days you want to do for those who have one day one day if you want to do it three days to do 3 days the whole idea is always to pick something realistic to suit your needs I know you can always go longer yet take your minimum dedication and write it down and then make a note of you can see everything 3-day detoxify and then write down what you are going to do so no caffeine not any sugar maybe it's simply no alcohol maybe it's I'm going to drink a green juice day-to-day you pick your cleanse you can design it yourself and then write it down put it in natural stone maybe write it down a couple situations put one on your fridge one on your car at the office on your desk inside your fridge and just know that this is your tangible commitment to yourself know that any kind of weight loss merchandise or whatever it's not really the product that's helping you shed pounds.
it's you and your determination to yourself so can't stand this write it down make your dedication to yourself and know that you are the one who is responsible for your health your weight reduction and your general health and enjoyment if you are stressing yourself out the teatox or your this or whatever it may be then realize that stress the whole purpose of what you're doing exactly what are body to be better in detoxifying we want to try and cleanse bad things out of your body then stress will probably be one of the many things that actually kind of acts like toxicity in it so when we obtain really stressed out and we have got a lot of the stress hormone cortisol it makes our intestinal Wellness less effective and less useful and makes our immune system significantly less efficient our energy levels happen to be mood and our capability to detox and detoxify are actually going to suffer if you are planning to improve your body's ability to detoxify.
then making an effort to relieve stress is actually really important so just making some time to have some recovery time or watch a relaxing online video a meditation maybe do a couple of yoga give you a chance to calm down to breathe sincerely to maybe be more aware about your surroundings and just walk outside or get some oxygen all of those things are going to help and 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 problem stressed out you're kind of whipping the purpose before.
I have visited fasting and cleansing I must make one more know about our physical body so this is about drive and you need to realize the exercise is one of many ways that the body detoxifies itself so getting exercise taking your body sweating this is gonna be really important for purifying and detoxifying to realize is the fact not getting physical activity self can be pretty stressful on the body we're talking about wanting to relieve stress wishing to mm our bodies ability to detox extra is a really important component one of my favorite chips is that if you can't make more time for physical activity.
than fun ways to make your daily activities more physical or more active like taking the stairs instead of the elevator do you have ever been extremely frosty and then stuck here incredibly cold hand into really hot maybe boiling water as 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 taking at the average diet of process sugar alcohol and caffeine and then all of a sudden you visit fasting no food or perhaps you're doing some kind of internal cleansing Elixir or something like that stream change to make while that extreme change might not necessarily hurt you.
it can probably not going to be extremely pleasant recommend small reasonable realistic changes so rather than making something strange really are going to make an extreme change to your old food whenever you get done with it we're going to make that we're going to have got for the Long Haul so drinking the lemon water is a great example eating more 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 that are not going to be this sudden real extreme then it is not only going to be easier to continue to keep those new habits that you have made but they're also going to be more pleasant overall.
but let's say that you are focused on doing a fast or doing a cleanse or doing something kind of extreme the tip I recommend number one is to really educate yourself about this fast or this cleanse and do as much analysis as you can to really be prepared going in so you're not going to read one post that someone says to eat this and go and eat this I'm going to actually do as much exploration on you program is you're going to do but other matter is to realize that it's not really going from eating 2150 calories a day 500 calorie consumption a day can expect to have in regards to quarter of the energy that you just would know so if we're going to do something extremely cut or perhaps caloric intake we need to be able to likewise make changes in our daily existence.
so have more downtime possess 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 have a little bit more time to veg away really cuz if you're carrying out a faster a cleanse you are going to need some down time and relaxation time bring a number of errands stressed out stressed out with the home life and then trying to do a faster clamp on top of this I'm not trying to discourage you from doing a you just need to 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 those big dietary changes benefit for fasting is are gastrointestinal tract a break giving your digestive system a little vacation.
so we just want to make sure that if we'll do this we're not going to produce these extreme sudden adjustments we're going to he's in and he's out and I'll discuss that a little bit extra but the idea is that quality diets can be very helpful can be very good for our bodies it again that is real you are diet plan so extreme changes in her diet or going to function little bit more preparation a little bit more planning then something like just simply eating more normal water so expanding on the idea of avoiding these extreme improvements from eating one way to other ways concept I want to introduce you to can be easing in and out of your fast or cleanse easing in and out process gives your body chance to sit in whatever changes you're producing.
so for instance when I performed the master cleanse We tried to get really healthful for the couple of weeks prior to it and then I put in three days eating every raw veggies mostly soup easy to digest 3 days doing just vegetable juices and then 10 days on my get better at and then 3 days in the juices 3 days around the raw food so you get this idea that you're kind of reducing your body in so that your overall body can adjust and kind of acclimated and you can read a lot more about easing into eating out I actually read about it on the internet and I actually there's a book on the expert cleanse that I read too so again back to training ourselves on whatever plan we're going to do remember that doing a cleanse or doing a quickly is not Quick Fix.
thus if you're just going to do this kind of cleanser fast and then get back to eating junk then include your priorities out of balance that would actually be much better for your body to make some good ecological you're going to have for the laundry go on this excessive little while and then go back to consuming the same food you're taking in before enter video I'll discuss different protein powders and meal replacement powder blushes that are on the market what to look for for most important what to avoid in your protein powder and then a further video I'm going to take you into my phone and have absolutely you some healthy oriental smoothie and green juice recipes thank you so much for observing video I really hope that it was helpful to you and I hope that you will give it a thumbs up. If you found it useful be sure to choose a commitment whatever it is you're going to 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 minor commitment for yourself write it down leave it in the comment section down below so that we can all kind of be going through this together do not forget that weight loss and getting healthy isn't going to come from some product it comes from you and you having the commitment to yourself plus the confidence in yourself to know that you can do this kind of that's really comes in useful this is your confidence your commitment to you be sure to leave a comment and I enjoy 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 food eating out my video what things to eat congratulations you've decided to improve your health improve your delight but maybe you're looking for some ideas check out my video 10 basic ways to improve your health what are the worst most detrimental habits out there that are shorting our house undermining our pleasure check out my interview with.