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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 know how to control your home to ensure that hunger stops controlling you going to be a lot simpler to live our lives if wish just feeling hungry all the time after that constantly hungry and we are going to constantly trying resist consuming meals have a couple videos that talk about controlling hunger the primary thing is eating complete Natural Foods as long as you're consuming 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 bring about you never really being able to satisfy your hunger.
once you can satisfy your hunger and Achieve that feeling of being total that's going to be the first step to completely losing weight the calories that we drink up Topsy most Insidious calorie consumption that we consume because we all don't associate sugary refreshments with friend associate chocolate bars and hamburgers with weight gain but you can just imagine that big gulp on your because sugary drinks do transform into fat and do not cause fat gain giving up sugary drinks can be described as really good way to start slimming down sugar and calories that you may not even be realizing most likely consuming another note about this Mountain Dew it contains 77 grams of sugar and carbohydrates so replacing the soft drinks and fruit juices which are also really high in glucose with healthier beverages will likely be a really good idea.
water certainly is the only beverage that's seriously going to satisfy your desire if you're feeling I will take the option of coconut water which is also a healthy beverage you can also take in tea you can drink kombucha you can drink water which is flavored with fruit or perhaps flavored with cucumbers for example and all of these beverages will probably be then your fruit juices or your soft drink so let's speak about the sugar free and diet products that people quite often replace their sugary Refreshments and foods with so recognize that the claims made on the front of the label like sugar free diet healthier choice they are there meant for marketing purposes only yet you're smarter than these marketing people so you actually want to look at the back of the food component list.
look like this one identify it when you see that really extended ingredient list you are about to enjoy toxic sludge you're not you probably care about being healthy all you care about is losing weight realize that the toxic sludge still isn't going to help you gowns also contain artificial glucose like aspartame and actually all three of these products right here all contain aspartame toxic results and also contribute blood sugar metabolic rate issues and in general will not help you sometimes people ask me Karina how do you resist these processed foods are excellent convenient super cheap and I tell them well it's similar to asking how I resist hazardous sludge.
I recognize that the products not only are going to help me lose fat but they are really harmful on top of that be smarter than the marketing guy and don't merely trust is on the front of the label and look around the back of the label chances are when you are trying to lose weight what can you eat extra fat free and non-fat goods like skim milk or margarine Princeton play demonized Fat over the last couple decades hold us that fats cause heart disease fats happen to be what make us after a couple of decades they're essentially realizing that it's really the sugars and sugar that are leading to obesity and leading the heart disease and the lack of excess fat and people said is leading to health problems.
so we need fats for the health of our brain for the aid of our heart but also because fats are a big part of what helped us feel full mecanicos returning to my first tip regarding controlling our hunger a key to controlling our food cravings is actually eating some good healthful fats like olive oil coconut oil nuts avocados don't demonize fat realize that good healthy fats are good for you personally and that anymore fast is in fact going to help you lose weight you are starving yourself and calories then you just go to prevent not only is your easily annoyed becoming a problem forever and probably for you also nevertheless starvation and limiting our caloric intake doesn't really support us lose weight so could be initially will lose some weight yet this is not a sustainable approach to achieve weight loss.
I would starve to death restricting our calories it's sort of awkward your calories will never help you lose weight can I make a really stressful situation within you other health implications as well other than counting calories and constraining our calories who has give attention to eating the right couch bedroom so if we stay away from these types of processed foods with a really extended Frank and food ingredient list and focus on eating whole natural nutrition what you should eat then you're going to understand that every calorie you acquire is helping you have more nourishment it's giving you fiber it will now help satisfy your being hungry and fill you up so rather than focusing on your calories bettering the calories that you're consuming weight-loss industry is a 60 buck industry Miracle products which might be you a quick fix for weight loss programs.
prepackaged meals will certainly Proclaim that they're going to help you lose weight almost every single one of these says results not normal diet and exercise are really important keep me wondering is it the diet exercise or is it the crazy dude at that anyone purchased when you got a celeb endorsing a product superstar has a whole team of men and women helping them with Fitness aiding them with their diet supporting Truman so just because this so-called Taylor to apparent product Workforce 1100 will not mean it's going to work for you what step is to save your money on weight loss pills pre-packaged dishes and fitness do that and spend that money on 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 actually help you lose weight.
because getting realistic about what's essentially if you are stressing yourself out over losing weight loss that stress Siri sings sabotaging your weight loss efforts recognize that when your body is stressed out bodies are going to prioritize the basic functions like immunity and digestion and it's going to put stuff like fat metabolism and muscle tissue formation on the back burner if you're really stressed out in that case your body is not going to be to lose fat as efficiently as it will be if you were managing your strain and you weren't so really stressed out make time for relaxation and stress relief another important way in order to keep cortisol levels low is by eating more slowly consciously paying attention to what you're eating instead of eating and driving or eating at your desk or something like that and if you usually are 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 personal favorite tips is that if you can't generate time for physical activity.
then fine I'll make your daily activities considerably more 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 component not only of overall health although also of losing weight excessive hunger is really our opponent if we're trying to lose weight because when we get really frantically extremely hungry we're going to come 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 find out if we don't let ourselves obtain just incredibly starving so snacks are the primary way to prevent that via happening right if we take with you some healthy snacks around 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 can 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 withstand them a lot easier than in the event we're just trying to avoid them and deal with the hunger right since it's really hard to mind above matter overcome your craving for food so healthy snacks are my next tip if you would like to hear a more of a dialogue on snacking and regardless of whether.
I have an entire video on that topic but I want you to take with you is to start off carrying around healthy appetizers 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 the child years where at school will receive a present for a good class or maybe our parents is going to take us out for ice cream what style of conditions what's wrong the reward pathway inside our brain every time we eat processed foods dial pretty easy to do therefore you just want to start rewarding yourself with healthier food.
thus after a long stressful time or after you succeed the other you get a good grade upon something or you complete a project call Peter something you would probably 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 something 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 processed food toxic sludge night terror I talked about earlier yet another way you could think about this is just upgrading your unhealthy food with better food.
so steamed pumpkin is a way that I need to satisfy my sugar yearning for would be fruit and if you want to just eat the full Fruit by itself or you wish to have a little fruit medley or perhaps something like that eating fruit 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 mind will actually find healthy food rewarding and you can start reversing the process of associating being a praise sustainable weight loss which is what everybody wants right because no one wants to lose the return and then have to lose it again then we're going to need to generate healthy habits.
going on a diet for your set Of time and then advised off the diet we actually want to focus on creating healthy patterns that we're going to have snow would say I'm a creature of habit I know that I definitely feel that good point shopping habit is it start building these healthy habits it really is heading become a habit that you will not even have to think about anymore instead of focusing on Breaking the bad habits we'll focus on good new practices encouraging small so something like I'm going to replace one soft drinks drink or one soda per week with a healthy beverage but one time per week substitute that soda take in with a healthier drink or I'm going to spend one minute on a daily basis doing some physical exercise or using stress relief you can make his habits a little more habitual by doing these people everyday or doing these people on the same day of the week.
so I just want to reiterate that more you can give yourself reasonable goals that you can actually see yourself successfully getting to and each time you have slightly when each time you have just a little success going to propel you forward and motivate one to keep on going so this idea is to start creating practices and they are super tiny that's actually if it's essentially a small Habit in a sensible goal then himself actually outlandish habits or aiming to do something kind of impossible like say I'm never going to take in another soda or My spouse and i is never going to another junk food meal reasonable realistic desired goals and then you actually reached aim 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 certainly start losing weight and actually get healthier future videos I'll take you into my own stupid easy kitchen and possess you ridiculously simple healthy and balanced meals that you can make in the home.
when you have ever tried to lose weight and struggle I get it is actually frustrating maybe you've fallen into the cycle of fad dieting and you've tried out one of these fad diets Paul Breitbach I don't want to diet and it's just leaves you feeling just like a failure how many days just before you started may be worried about what that excess weight is performing your help increasing your leftovers for life-changing cancer diabetes imagine how your health is usually keeping you on the sidelines Teresa had a client being released tell me you sing with her daughter one day she reached out for her belly and said Mommy why are you so fat change one other client company because the woman just gotten their four-year-old daughter brand new bicycle complete with training wheels and little basket on the front intended for birthday the problem was the lady can barely take up the block without being leaning over completely out of breath what type of mom she wished to be compliance in the singles dating world struggling to be comfortable in their own.
I'm getting out presently there and finally meeting that unique person I hear reports like this all the time. My name is true and I'm a professional wellness coach not help numerous people just like you lose weight even when you're at the end of the rope and I thought they attempted everything before diet tips is downright don't take in carbs eat more carb supply or calories eat considerably more calories eat less fat crazy that's why I put this kind of 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 can get healthy and you can look and feel like someone 510 even twenty years younger you just need to understand a couple of simple things turn on your belly arms your backside your thighs or although wherever once you see how uncomplicated this is your real life practically anyone can do it so basic secret I teach my own clients get healthy and look better now than they would have ever imagined you might be thinking your self okay here comes but honestly farther from the fact think about some even work for slightly Emily games all the way back again what it takes to lose the weight all right I understand.
I have seen this a thousand occasions for the important thing to realize it's not your fault shut up for long term success not to help you get healthier in a lifelong sustainable approach it has nothing to do along with your willpower top of that you aren't busy probably have a job might be maybe go to school maybe both you might have a child not what you need is a complex math problem every time you take a mouthful 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 the never going to stick with it work in the long run now I've learned that work together with Hunters Appliance amiel's have to be super simple to make lately inexpensive but no unusual exotic ingredients delicious and most importantly give you amazing weight-loss weight loss results a load up of everything your body requires and a lot importantly be satisfied i help my clients.
I found the perfect solution how to make a great ambulance they were jam-packed with super nutritious nutrient-dense foodstuff and they tasted amazing I will give these to my clients and they can go to your local store and 5 minutes later a wonderfully nutritious meal it was great to make it taste like desserts really worked right now people melt away their obstinate body fat we're thrilled these were seen amazing results also because I use my knowledge of into the nutrition years of working with personal client make these formulas specifically for rapid weight loss on-line order book store these folks were specially formulated recipes built to give you buy the feeling required Melt Away fat as fast as possible and taste amazing chicken recipe without trying it me first cuz I knew whether it didn't taste good transformation no way that they drink it may well 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 mix restaurant 3 week software add more than 36 tested recipes.
so I can literally just good looking this is all you need to lose weight and get healthy the program was very 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 went down as they stop buying soda pop snack foods and all those vacant calories they used to get so it's really simple formulas to replace two meals in the day and eat whatever they need for their other meal this couldn't be easier and almost immediately tries to pounce are falling off faster than We ever thought possible towards the program you can do over and over again you may use it to maintain your desired weight whatsoever and make 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 lost almost 70 pounds over the last few months by continuing to follow along with the program 70 pounds online video to show you what you think share the results it started the diet after having my second son I had fashioned gained about 70 lb al trialsl in all decreased two pregnancies other ways to take 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 discovered the smoothie diet which is so easy to follow you simply make the smoothies which style amazing the shopping list dishes are included and all in all of the it was a very easy. using almost everything I learned from the program to keep the weight arriving off so at this point I've lost almost seven pounds smoothies were absolutely delightful I never really felt like I used to be missing out on anything and the best benefit especially as a young mother was the incredible energy that we felt like I had I didn't even feel like I needed my own morning coffee anymore was absolutely fantastic to work with and I had a question or I needed more information call me right back with information that I desired 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 easy way to lose weight without feeling like you're hungry thanks and good luck so as you can see this really is the perfect system for active people with busy lives attempting to lose weight and get healthy email me immediately after she started the program the lady was over the moon with excitement in the first a few days 3 days Monday 5 Thursday she acquired on the scale 7 lb . she could have been more excited to the program with her definitely to this program the science behind it will it's not uncommon to see dramatic weight loss in the first days I had a client email me throw me the picture of the scale gowns all she sent me how much you weigh the moment she first started and i also wrote back to do the actual found that you wrote back yes she was so excited and frankly so was I crazy and she looked better had more energy was more confident.
that she sensed in years this video again everybody tells me 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 tomorrow choking down Blandford deceiving to tell themselves how much that they love us actually enjoy the never felt like these were giving why it works as good so what I want to do is certainly take this whole program make it out there for you to use I just figured since I'm currently packaged everything in a way that quick and easy to follow every month put all the things together into one system I've truly literally done everything pertaining to 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 meals obviously if you want the best results and I even provide some sample meals to make certain you lose weight as fast as possible nonetheless even if you don't follow my personal suggestions you will still lose fat.
you get all thirty five of my delicious extra fat shredding meal replacement juice smoothie recipe make a simple and convenient as possible to enter the grocery store and it just a few short minutes get everything you need for the whole week I'm as well including my smoothie as well as prep guide I will help in making a perfect smoothie every time videos 05 you'll make your 1st movie and everyone there after just like how much does it price about it doing nothing is most likely the worst most expensive choice probably it doesn't cost you a $9 today does Rob you of living the kind of life you always turn off your life you are able to spend your family watching your kids grow up you just always gain more weight and eventually you can expect to drop items all that excess fat and at that point it might be past too far.
so honestly and a few not even talk about the cost of doctors bills for appointments and prescription medication that have more side effects than what they're actually treat it just will most likely thousands a huge number open up every year the Expenses just pile up more and more and more when you stop to consider what's wrong Weight Watchers is actually crazy even a plain old fitness center membership to cost you somewhere within 50 and that's why when I sitting down to think about the price We didn't want to don't include anyone who is truly committed to changing their life I feel everyone can 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 school reunions confidence melting waiters I don't want to sound even.
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video tutorials everyday do pants shrink feeling groggy and maybe get been splurging too much on unhealthy foods to my top ten 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 can do.
if we're worms detox and detox and support our body in that process should be to limit the number of toxins will be putting into our body therefore things like alcohol caffeine sweets any kind of refined food refined food and junk food all these things are going to have a lot of degree of toxicity so if you can just take them things out of your diet and focus on eating serious natural food than it really is a huge step just right right now there and you're not having to drastically cut your caloric intake next you can start to do a lot about drinking water so maybe you might have already started them in that case then you can start drinking a squeeze of lemon juice water or apple cider vinegar and water and especially if you do this first thing in the morning.
this is a good way to get your body detoxifying and it's also alkalizing to your overall body so drinking lemon drinking water in the morning is actual ayurveda practice but again it has this kind of double benefit of also assisting to detoxify and alkalize I kind of like to alternate employing apple cider vinegar and using a squeeze of lemon juice but both of these are really good behavior to start adding into your daily routine Scott number 1 and number 2 which is eliminating the toxic food and drinking even more when the next time I want to start doing is eating even more detoxifying foods and fundamentally that's your fruits and vegetables.
To obtain the going to the grocery store get yourself a carrier of celery bag of carrots bag of spinach as many vegetables as you can see your self eating and just make a commitment to yourself to take in those vegetables in place of trail or candy or whatever other thing you might be eating give yourself the taking as much of those vegetables as possible word of a span of your time as possible if that helps you spread it out over the course of weekly idea is just that you're going to increase your intake of these cleansing vegetables go a step further more you can actually enjoy green smoothies or green juice that may also be highly detoxify.
nevertheless the main point of this chips is just drive now there are a lot of different and detox goods out there products are healthy and some of these products I might say kind of a scam major reason that any kind of weight loss or cleanse it is a commitment that individuals make to ourselves hence when we click that minor button or we spend some money for some kind of product we feel like we're producing a tangible commitment to ourselves does this tip is to actually save your money about 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 yourself a tangible commitment what you're going to do so days you want to do when you have one day one day if you want to obtain three days to do three days the whole idea is 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 note down you can see everything 3-day cleansing and then write down what you are going to do so no caffeine zero sugar maybe it's simply no alcohol maybe it's I'm going to drink a green juice each day you pick your cleanse you can design it yourself after which write it down put it in rock maybe write it down a couple times put one on your chiller one on your car in the office on your desk inside your chiller and just know that this is your tangible commitment to yourself know that any kind of weight loss merchandise or whatever it's certainly not the product that's helping you shed pounds.
it's you and your commitment to yourself so don't like this write it down make your commitment to yourself and are aware that you are the one who is responsible for your health your weight loss and your general health and joy if you are stressing yourself out the teatox or your it or whatever it may be after that realize that stress the whole reason for what you're doing precisely what are body to be better at detoxifying we want to try and detox bad things out of our body then stress is likely to be one of the many things that actually sort of acts like toxicity in it so when we obtain really stressed out and we have a lot of the stress hormone cortisol it makes our digestive Wellness less effective and less efficient and makes our immune system less efficient our energy levels will be mood and our ability to detox and detoxify are actually going to suffer if you are attempting to improve your body's ability to cleanse.
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 video a meditation maybe carry out some yoga give you a chance to calm down to breathe deeply 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 you just need to make a conscious hard work 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 defeating the purpose before.
I have gone to fasting and cleansing I would like to make one more know about the physical body so this is about drive and you ought to realize the exercise is one of the primary ways that the body detoxifies by itself so getting exercise getting the body sweating this is likely to be really important for cleaning and detoxifying to realize is that not getting physical activity self is pretty stressful on the body jooxie is talking about wanting to relieve stress looking to mm our bodies ability to detoxify extra is a really important issue one of my favorite chips is that if you can't make more time for physical activity.
than fun strategies to make your daily activities more physical or more active like taking the stairs instead of the elevator have you ever ever been extremely frosty and then stuck here incredibly cold hand into really hot maybe boiling water when you haven't tried that however you can imagine it's probably not incredibly pleasant so this tip is all about avoiding extreme if you're taking in at the average diet of process sugar alcohol and caffeine and then all of a sudden you go to fasting no food or possibly you're doing some kind of healing Elixir or something like that stream change to make while that extreme change may well not necessarily hurt you.
is actually probably not going to be incredibly pleasant recommend small reasonable realistic changes so rather than making something strange that you have been 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 for the Long Haul so drinking the lemon water is a great example eating more fruit and vegetables is a really good example recognize that you don't have to do something really really extreme in order to have extreme rewards and your health and if you give your body more simple changes which are not going to be this instant real extreme then not only is it going to be easier to retain those new habits that you've made but they're also going to be more pleasant general.
but let's say that you are committed to doing a fast or doing a cleanse or doing something kind of extreme the tip I recommend number one is to really keep yourself well-informed about this fast or this kind of cleanse and do as much exploration 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 that 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 certainly not going from eating 2k calories a day 500 energy a day can expect to have in regards to a 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 as well make changes in our daily life.
so have more downtime have less stressed maybe this can be a time that you're off improve a week or you're on a break for a little while and you just possess a little bit more time to veg out really cuz if you're performing a faster a cleanse you are need some down time and relaxation time bring a lot of errands stressed out stressed out together with your home life and then trying to execute a faster clamp on top of that I'm not trying to discourage you from doing a it merely requires to be realistic with yourself and realistic about how this diet is going to affect your life and what changes you're going to produce so that you can actually handle these big dietary changes benefit for fasting is are digestive tract a break giving your digestive tract a little vacation.
so we all just want to make sure that if we will do this we're not going to produce these extreme sudden improvements we're going to he's in and he's out and Items discuss that a little bit more 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 so extreme changes in her diet or going to operate little bit more preparation a bit more planning then something like just eating more water so expanding on the concept of avoiding these extreme alterations from eating one way to another way concept I want to introduce you to can be 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 making.
so for instance when I do the master cleanse I actually tried to get really healthier for the couple of weeks prior to it and then I put in three days eating almost all raw veggies mostly soups easy to digest 3 times doing just vegetable drinks and then 10 days on my get good at and then 3 days around the juices 3 days around the raw food so you have this idea that you're kind of getting rid of 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 My spouse and i 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 studying ourselves on whatever program we're going to do remember that doing a cleanse or doing a fast is not Quick Fix.
therefore if you're just going to do this cleanser fast and then return to eating junk then include your priorities out of balance that would actually be better for your body to make some good lasting 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 eating before enter video I'll discuss different protein weight loss powders and meal replacement power products that are on the market what to look for in the majority of important what to avoid in your protein powder and then one other video I'm going to take you into my phone and have absolutely you some healthy organic smoothie and green drink recipes thank you so much for viewing video I really hope that it was useful to you and I hope that you will give it a thumbs up. If you discovered it useful be sure to choose a commitment whatever it is you're going to do maybe your dedication 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 let it stay in the comment section down below so that we can all kind of get going through this together keep in mind that weight loss and getting healthy will not come from some product which it comes from you and you having the commitment to yourself as well as the confidence in yourself to know that you can do this that's really comes in convenient this is your confidence the commitment to you be sure to keep a comment and I anticipate seeing you again next time for more information about cleansing boxing check out my video cleanse and detox tips reminders on Trish's good foodstuff eating out my video what things to eat congratulations you've decided to improve your health improve your joy but maybe you're looking for some ideas check out my video 10 straightforward ways to improve your health what are the worst most harmful habits out there that are weakening our house undermining our enjoyment check out my interview with.