Digestion Stretch

Perform this stretch throughout the day to encourage proper digestion and spinal health. The organs that digest food are wrapped and suspended in fascia, which also wraps around the muscles and can be tight and restrictive to movement and digestive flow.

There are many stretches that can help digestion, this one is my favorite.

Hold each pose for 30-60 seconds with relaxed breathing. These should be gentle stretches, do not push them to your limit.

*if you have low back pain or other injuries that prevent comfortable stretching, then PLEASE LISTEN TO YOUR BODY and skip them =)

How to Optimize your Inflammation with Food and Habits

Here is where food can truly become medicine. Inflammation builds up in us from our food, chemicals, etc. and turns into free radicals that terrorize each blood cell and makes them unable to fight disease, which leads to early signs of aging.

While we cannot completely eliminate inflammatory foods from our nutrition plans, we can definitely eliminate and limit some of the unhealthiest, as well as fight them with antioxidant-rich foods.

The best way to keep inflammation down and your blood healthy is to be in balance with the foods that cause inflammation.

Other big factors are:

  • Environmental toxins
  • Positive attitude
  • Anything else that affects your immune system

 

Eat/Do these Limit these

 

  • Processed foods
  • Deep fried foods
  • Allergy foods
  • Night shade vegetables
  • Wheat and gluten
  • Breads
  • Alcohol
  • Meats

 

Top 10 Allergy Foods

These 10 allergy foods make up over 90% of all food allergies. Stay away from them for at least a two weeks and then reintroduce them one at a time to test for sensitivities.

  1. Milk
  2. Eggs
  3. Strawberries
  4. Tomatoes
  5. Peanuts
  6. Tree nuts and butters
  7. Soy
  8. Fish
  9. Shellfish
  10. Wheat

Food Alkalizers

These alkalizers really are super, and everyone should have at least two go-to foods. They are your ultimate health enhancers and can be used to combat highly acidic meals and balance the blood.

These meals are alkaline by nature and are ideal for balancing highly acidic meals. Remember, disease cannot live in an alkaline environment.

            Raw veggies (except for eggplant, asparagus, pickled green olives, Jerusalem artichoke, for example) and salads with natural, unprocessed alkaline dressings

            Natural green powder and probiotic mixtures. You can find these at health food stores or online

            Fresh Juice. If you are serious about your health, then start juicing fresh veggies and fruit ASAP.

            Olive oil and Coconut oil

 

Here are some of my favorite juices;

  • Handful spinach or lettuce, ½ lemon, 1 piece celery, 1 sprig parsley, cucumber sliver, ½ apple, 4 carrots (optional chard and kale leaf)
  • Handful spinach or lettuce, ½ lemon, 1 piece celery, ¼ of a beet, ½ apple, 3 carrots
  • ½ pear, apple, cucumber and lemon

 

       I Balance Blood Acidity by… 

Having 2-3 servings of SUPER ALKALIZERS…

…for every serving of the following Highly Acidic foods

 

  • Meats
  • Fish/shellfish
  • Dairy*
  • Cheese*
  • Alcohol
  • Coffee
  • Black teas
  • Processed foods
  • Sweeteners
  • White flour*

*= processed

  • Aspirin
  • Tobacco
  • Drugs
  • Sodas
  • Junk food
  • Fried foods
  • Chocolate*
  • Pastries
  • Sugars*
  • Rice*

 

 

Antioxidants

Please note there are many more foods, these just have the most per serving.

 

 

Berries (especially blueberries)

Green leafy veggies (especially kale)

Raw cacao

Sea veggies (seaweed)

Beans (red, kidney, pinto, black)

Quinoa

Apple (red, gala, green)

Sweet cherry

Pecan

Prune

Cranberry

Artichokes (cooked) 

Turmeric

 

Coconut oil

Olive oil

Walnuts

Kiwifruit

Soybeans (cooked)

Tofu (raw)

Cauliflower (boiled)

Broccoli (steamed)

Winter squash

Summer squash

Green tea

Papaya and Pineapple

Ginger

Food Layering and Combining

What is Food Combining?

Food combining is the art of giving your stomach the right foods at one meal so that it has the ideal combination of digestive juices needed to break down whatever is in the stomach.

Sugars, proteins and fats all need different digestive juices in order to be properly digested. If they are all mixed together, then each digestive concoction becomes diluted and unable to fully break down its specific food. This leads to improper assimilation, bloating and more.

 

What is Food Layering?

 Food layering is the art of giving your stomach the right foods in the right order so that it has the ideal combination of digestive juices needed to break down whatever is in the stomach.

As food layering expert Dr. Stanley Bass puts it;

Any quick digesting foods must wait till the slowest digesting foods leave the stomach before they can leave – a process which can take up to 6 or 8 hours. While waiting, the fruit, cooked and raw vegetables, and some of the starches undergo some decomposition and fermentation, producing gas, acid and even alcohol along with indigestion. …..2

 And.. 

….. If there are 5 different types of food in the stomach at one meal, each eaten separately and in sequence, there will be 5 different kinds of digestion going on at the same time, each layer having different enzymes digesting each food, according to the needs of the food contained in that layer.
But when say 5 different foods are eaten at a meal, where each mouthful or bite is taken of a different food, then the entire stomach is filled with the same mixture……
2

 stomach layering blog color
Image of ideal food layering; each food has its own digestive sack or layer and is able to fully break down its specific food without interference from antagonistic digestive juices. Layer 1 in this case was eaten first, followed by 2-6 sequentially.

So what’s the difference between food combining and layering? With layering, one can basically eat whatever foods they  want at a meal, as long as they are eaten in the proper order, i.e. the most watery foods first and proteins last. This tends to work very well, although not as well as when coupled with proper food combining guidelines.

 

Why Combine and Layer Food Properly?

Because most food cannot be assimilated in its natural state and needs to be converted into easily absorbable micro particles; our delivery mechanisms (how we eat, cook and store foods) are the secret to optimum health through nutrition.

Correctly combining and layering foods is essential for optimum digestion and assimilation. Improper food combining, layering and poor nutrient absorption contribute to and can even be the main reasons people have bloating, indigestion, diarrhea, gas, upset stomach, arthritis, asthma, allergies, chronic fatigue, aches and pains, poor memory, disorganized thoughts and more.

Without proper digestion, nutrients in even the most wholesome of foods cannot be fully extracted and used by the body.

The goal is not to be a perfect food combiner, at least not at first. There are many things to learn and practice with this topic, so looking at it as a self-experiment in eating and health will make sure a person gets the most out of it.

With a little practice and awareness one will save their gut a lot of discomfort, get the most out of their food, lose weight if needed, and most importantly stop flooding the blood with waste bi-products from all the food that is spoiling in their stomach from being combined or layered wrong.

 

Do not believe any of this info,

simple try it and judge for yourself.

 

Basic Guidelines for Food Combining and Layering

  1. Follow the food combining and layering rules whenever possible (see next pages and links). Layering is most important and should be done even when following proper food combining rules.
  2. When ideal food combining can’t be had, focus on layering the foods properly.
  3. When neither can be followed, make sure indigestion, bloating and gas are acceptable for the following hours to come =)

 

Basic Rule of Food Layering:

  1. Eat the most watery food first, followed by the second most watery, and so on.

 

Basic Rules of Proper Food Combining:

Here are 5 tools to start with. You can find more here  which includes extensive charts on food combining. Remember, these are tools to improve digestion, see which of them make the biggest impact on your health and use them as often as possible. ~

1. Do NOT eat protein foods and carbohydrate foods at the same meals. Protein foods require an acid medium for digestion while carbs/starches require the opposite. Food layering modification; eat the starches first, then the protein.

2. Eat fruits alone on an empty stomach and wait 20–30 min before eating again.Food layering modification; eat the fruit first, then the heavier foods.

3. Have desserts and sugars by themselves as a whole meal, not after a meal

4. No cold water or more than 4 ounces of liquids with meals. Try to use 4 ounces of  warm tea or water,  kombucha or apple cider vinegar  as liquids to aid digestion, otherwise no more liquid fifteen minutes before or until 60 minutes after a meal.

5. Eat high fat foods and proteins at separate meals, or keep the fats to a very small amount. Some foods, especially nuts, are over 50% fat and require hours for digestion, which slows all other digestion.

Like I always recommend, don’t believe science until you try it for yourself and notice the difference.

Check more out here: http://www.drbass.com/sequential.html

Muscle Magik

Muscle Magik post image

The 100% pure plant oils used in Muscle Magik are well known* for their analgesic, anti-inflammatory and anti-spasmodic properties that can relieve pain and inflammation while calming spasms and muscle cramps.

This proprietary blend uses the natural oils from peppermint, clove, lemon grass, wintergreen, spruce, marjoram, balsam fir and black pepper.

Muscle Magik is ALL NATURAL and is often used instead of drugs and other synthetic, unhealthy pain killers. Plus, Muscle Magic actually promotes HEALING, unlike other products that simply block pain and temporarily relieve inflammation in one area, but cause it elsewhere, i.e. liver and stomach.

Buy now muscle magik

Muscle Magik started as a blend of very different oils from what it is now. Over the years of trial and error with myself and the feedback from many clients, I finally have created the perfect blend, 10 years later!

The blend consists of a special ratio of  peppermint, wintergreen, black pepper, marjoram, clove, spruce, lemon grass and balsam fir.

It is considered the perfect blend by many because the ratio and choice of the oils in Muscle Magik cause it to penetrate deep into the muscles, while leaving a superficial heat across the surface that eases aches and pains.

“I love Muscle Magik! It sinks in and makes my soreness and achiness just dissipate, and it works for several hours! I like the smell and the warmth it provides my muscles!”

~CJ

This perfect blend went through many different trials however. At first it didn’t have enough heat, i.e. black pepper and peppermint oil, next it didn’t penetrate deep enough,  and then it had too much heat, OUCH.

After a lot of feedback from clients and friends, Muscle Magik has morphed into an oil that works extremely well for people who like to feel their painful and achy muscles heat up from deep within and then feel the warmth rise to the surface.

Satisfaction_guaranteed

ARE ESSENTIAL OILS SAFE? Yes, but these precautions are necessary to take.

Muscle Magik was never intended to be mass produced or sold anywhere besides my office, but after all of the favorable feedback and incredible stories of it helping people and getting them to switch from pain medication to Muscle Magik, I decided it would be best for everyone if this oil was accessible online and at stores.

That is the main goal for Muscle Magik – to introduce holistic and natural ways of healing and pain management for the general population to promote optimum health.

Check out the most FAQ’s.

I hope you will enjoy Muscle Magik and benefit as much as everyone else has on their way to finding all natural ways to manage aches, pains and health.

 PLEASE READ THE DISCLAIMER

* Unfortunately, the FDA and government agencies have not approved these findings yet, due to insufficient, large double blind studies – read more about the science of these oils here.

Therefore, we will rely on our AMAZING TESTIMONIALS (stay tuned for the collection) to tell you what these oils have done for people and what they could do for you.

Buy now muscle magik

Are You Causing Your Own Allergies? Learn How to Beat Alleriges Naturally without Medication

Is there really such a thing as allergies? 1 out of 5 people in the U.S. are now “allergic” to allergens such as tree pollen, dogs, cats, foods, grass, molds, dust and more while reacting with itchy eyes and skin, rashes, wheezing, coughing, sneezing, congestion and the like.

By the way, allergens are anything that cause allergies.

While reading all of this, please keep in mind that a weakened immune system is considered a precursor to many other diseases and even cancer, and therefore this subject demands our utmost attention, especially those of us with children.

To break it down, by definition, “allergies” are an abnormal immune response to a generally harmless substance.

Okaaay, so, in other words, 1 out of 5 people have abnormal immune responses to substances that don’t bother most of us.

That number would be much higher if you included asthma and other immune disorders. But moving on.

Calling something an allergy is really only helpful to those trying to sell you something to fix that allergy and not interested, at all, in your overall health. Or at least they don’t grasp the concept of holistic or functional medicine. Because really, what are the two most marketed ways to beat allergies? Stay away from the allergen or take drugs.

Back to the immune system – why is it reacting abnormally in someone who has “allergies?” Because chances are, if it acted normally, they wouldn’t have “allergies.”

Let’s pretend for a minute that you don’t have allergies. Instead, you have an IRS disorder; I know, I just made that up, and it sounds like you owe money, but bear with me for a second.

IRS Disorder = Immune Response Sensitivity Disorder

Since we now know that everything from antibiotics to stress and poor nutrition can suppress the immune response in our body, it would make sense that we could be creating our own “allergies” by the way we live our lives, and what we did in the past.

This means that it’s not the dog or trees fault for making us cough and itch; it’s our lifestyle and/or history.

IRS Disorder is a weakened immune system that is incapable of responding appropriately to foreign invaders or simply managing day to day chores. Over time this leaves the body vulnerable to a long list of possible diseases and symptoms, all varying based on a person’s own bio-individuality and history.

In other words, when the body is abused for long enough or in the “right” ways, the immune system becomes weak and the body vulnerable to allergies and other diseases.

This long list of maladies resembles exactly what is seen today in America’s doctor’s offices and all over the world, but unfortunately, many of them go misdiagnosed because so much of health care is focused on trying to treat symptoms without finding the cause, holistically.

Also, “it seems that the likelihood of developing allergies is inherited and related to an irregularity in the immune system, but the specific allergen is not.”[24]

This means, that while allergies are common in the same family, what they are allergic to is not the same. In other words, a weak immune system can be passed down, or merely developed via a similar environment, and cause vulnerability to different allergens based on one’s own bio-individuality.

JUST TO BE CLEAR, OVER 80% OF OUR IMMUNE SYSTEM FOR THE ENTIRE BODY LIVES IN OUR GUT, AND ITS VIGOR IS DEPENDENT ON THE WINNER OF THE BATTLE; GOOD BACTERIA VS. BAD BACTERIA.

Many holistic and functional medicine doctors believe that when the battle is won by the bad bacteria, the flood gates for uncountable diseases open. Read what one of Functional Medicine’s leading doctors, Dr. Mark Hyman, thinks about this battle here.

bad bacteria

If the bad bacteria are winning (outnumber the good), then the following can occur;

(These are your CLUES and symptoms to losing the battle of the gut and IRS)

  • “Allergies” or “intolerances” to dairy and milk (not enough good bacteria to digest it)
  • Diarrhea
  • Sinus infections
  • Headaches and migraines
  • Malabsorption
  • Cancer
  • Candida overgrowth
  • Leaky gut syndrome
  • Foul smelling stool
  • Puffy, white tongue or bad breath
  • Chronic fatigue
  • Immune disorders
  • Brain fog and inability to concentrate
  • Poor short-term memory
  • Muscle and joint pain
  • Poor sleep
  • Dark circles under the eyes
  • Depression, paranoia, irritability and anxiety
  • Personality changes and mood swings
  • Sore throat
  • Asthma
  • Dizziness or balance problems
  • Eye sensitivity and problems
  • Menstrual problems
  • Numbness, tingling and/or burning sensations in the face or extremities
  • Chronic athletes feet
  • Painful gas and bloating
  • Allergies and sensitivities to odors, chemicals, foods, environment and sounds.
  • Ringing in the ear
  • Irritable bowel syndrome
  • Fibromyalgia
  • Arthritis
  • Acne
  • Dandruff
  • Constipation
  • Heartburn
  • Low sex drive
  • Rectal itching
  • Yeast infections
  • Cravings for sweets and alcohol
  • There’s plenty more but you get the point

What CAUSES the BAD BACTERIA to outnumber the good?

  • History of antibiotic use (also found in the foods you eat, if not organic)
  • History of  birth control use
  • Cortisone or other steroid (hormones) drugs (also found in the foods you eat, if not organic)
  • Immune suppressing drugs
  • Synthetic estrogen
  • Diabetes
  • Diet based on simple and refined sugars
  • Alcohol or drug abuse
  • Exposure to bacteria from poorly prepared foods, especially in foreign places
  • Weakened immune system from anything (stress, over-exercising, vitamin or mineral deficiencies, and more)

HOW TO INCREASE GOOD BACTERIA in the gut

HOW TO DECREASE BAD BACTERIA in the gut

  • Do everything possible to increase the good bacteria (see list above)
  • Aloe vera juice
  • Garlic pills or raw garlic
  • Occasionally flush them out with a natural, high fiber concoction, Perfect 7 is my favorite.
  • Chamomile tea
  • Use essential oils, especially oregano, clove, lemon grass, melaleuca, cinnamon and thyme on the body as a massage, but also therapuetic-grade oils can be ingested – Inner Defense is my favorite product
  • Avoid processed sugars and excessive carbohydrates
  • Decrease unhealthy fats in your diet
  • Eat coconut oil

HOW TO BOOST THE IMMUNE SYSTEM

  • Make sure you are getting enough selenium, magnesium, vitamin B, C and D, potassium and any other vitamins or minerals you may be deficient in
  • Take echinacea
  • Eat a balanced diet
  • Manage stress and the urge to overwork
  • Relax and enjoy the finer things
  • Avoid the No-No List and refined carbohydrates
  • Eat foods high in antioxidants
  • Avoid overeating
  • Make sure you are not over-electronified (too much exposure to electronics, microwaves, etc.)
  • Get fresh air and exercise
  • Practice earthing to balance electromagnetic energy  in the body
  • Avoid foods high in unsaturated fats, especially vegetable oils
  • Follow normal sleep/wake cycle (10pm-6am) with the sun
  • Get to your ideal weight
  • Bone broths
  • Surround yourself with good, nurturing people who make you laugh and smile and socialize with them
  • Be kind to others
  • Know my Top 50 Health Tips
  • Eat a lot of alkaline foods
  • Reset your metabolism

In closing, I understand that there are certain circumstances that require severe treatment and occasional drug intervention, like peanut allergies and others, but these are rare and not what this post is about. This post is about what you can do for yourself to create an environment inside your body that will make it so healthy, allergens cannot cause allergies.

So, still think you have “allergies”, or do you have an IRS disorder?

I would love to hear your thoughts and stories!

Either way, I hope this helps you get back on track to optimum health and longevity, and avoid any problems with IRS =)

Healthy Attitude Test

Health = Attitude

Time to get excited because you are about to take the Healthy Attitude Test and learn how to create supportive thoughts and beliefs that will improve your health instantly.

Okay, let’s keep this quick and simple, otherwise this topic deserves multiple books to talk about it.

There are many different attitudes we could talk about, like attitude towards yourself and others, or attitude towards your job and life in general. But we will save those for another time and focus on why you are here, which is your attitude associated with HEALTH.

You could be doing everything right (or so you think) for your health. Eating right, exercising, resting, but…because you have a glitch in your attitude that affects your well being, your health suffers. It may suffer so much from this one component that all of the rest can’t help you lose weight, feel great or fight off illness.

That’s how powerful this component, attitude, is.

                 The goal is to balance all components of health (find them here) so that your health is HOLISTIC and comes from your mind, body and spirit. Each one has its own energy that nourishes and completes the body. Good nutrition is great, but doesn’t go very far if you are full of hate, judgement and resentment.

Everything is energy. If you can’t let go of mental baggage, is it very hard for the body to let go of physical baggage (weight).

                Here’s the kicker – these thoughts are NOT YOU. They were planted there at some point in your life by someone ELSE, like T.V., school, friends, parents, newspaper, etc., and now they are stuck in your head floating around for you to call your own. We have probably all been called stupid, fat, ugly, skinny, or whatever at one point in time, and unfortunately, some of us still believe it 10-90 years later.

This is where affirmations and practicing new thoughts come to the rescue. These are simple and proven ways to change your habits, thoughts, beliefs and actions, and all you have to do is spend a few minutes each day on them.

Below in the Healthy Attitude Test you will find questions that expose some of these deeply rooted thoughts and beliefs that stop you from reaching your potential. Once you figure out these “weeds”, you can build a program for yourself that involves changing weeds into seeds that will actually HELP YOU GROW beyond your current state and potential. It is like super-injecting you with positive thoughts and energy.

These techniques have been around for many years and are the most effective behavior change strategies ever known for self use.

Ever wonder why you or others dislike or make fun of healthy people? Or why you think health food is for rabbits and “real” food is for “real” people? Trust me, the body does not think like this when you start out in this world. It was trained to think like that, and it can and should be untrained, otherwise health is unachievable in the mind because it sees health or healthy people as undesirable.

Many people think, act, eat and cook just like their parents, not even considering the fact that eating fried foods makes them lethargic and congested and that judging people only feeds their insecurities.

The great news is that you have a choice, and with a little help, you can learn a method for finally achieving your goals.

We must train the brain to be healthy or whatever the goal may be. That is where this program comes in and identifies and pulls weeds (unsupportive beliefs) and plants new and supportive seeds (beliefs).


Healthy Attitude Test

Rate yourself from 1-10 for each of the following statements.
1= 100% Disagreement     10 = 100% Agreement

  1.  ___ I exercise too much/not enough/inconsistently/not at all because ________________.
  2.  ___ I don’t enjoy my health.
  3.  ___ My health is not very important to me.
  4.  ___ Exercising will not improve my health.
  5.  ___ Proper nutrition is not very important to me.
  6.  ___ Proper nutrition will not improve my health.
  7.  ___ Exercise will take time away from more important things, such as __________________________.
  8.  ___ I dislike healthy and good looking people.
  9.  ___ I doubt that I can achieve health because my past is so unhealthy.
  10. ___ Becoming healthy is too much work.
  11. ___ If I become healthy, certain people will disapprove of me.
  12. ___ Being healthy and looking good is mostly for self-centered people.
  13. ___ Most healthy people aren’t truly happy because they always have to eat or act healthy.
  14. ___ It’s easier to be unhealthy than healthy.
  15. ___ I’m not smart enough to be healthy and successful.
  16. ___ I’m not good enough to be healthy and successful.
  17. ___ I will feel like a failure if I try to achieve health and don’t succeed.
  18. ___ I don’t really want to be healthy.
  19. ___ ________________________________________ is more important than my health.
  20. ___ I don’t enjoy the habits and ritual (lifestyle) of healthy people.
  21. ___ I’m too unhealthy right now to ever become healthy.
  22. ___ Trying to achieve health is stressful.
  23. ___ It’s too expensive to be healthy.
  24. ___ I wish I didn’t have to think about being healthy.
  25. ___ I don’t have time to eat healthy.
  26. ___ I’m too busy to take time and learn about becoming healthy.
  27. ___ I resent some people because they are healthy and successful.
  28. ___ People’s opinions of me influence my health habits.
  29. ___ I’m already satisfied with my health.
  30. ___ I don’t need help from others to achieve health.
  31. ___ Once I eat and exercise appropriately I will be healthy.
  32. ___ I will finally prove myself once I am healthy and successful.
  33. ___ Being healthy is not a skill I can learn.
  34. ___ I don’t want to be called one of those “healthy” people.
  35. ___ Health is not for me.
  36. ___ I can’t eat healthy.
  37. ___ Most of my friends or family are unhealthy so it is easier for me to be unhealthy like them.
  38. ___ There is too much to learn in order to be healthy.
  39. ___ I don’t want to change my lifestyle to become healthy.
  40. ___ I don’t have the patience for meditation or “quiet time.”
  41. ___ My main coping mechanism for stress is exercise.
  42. ___ Being healthy doesn’t matter. I know people with cancer or who have died and they were healthy.
  43. ___ My theory is this; as long as I am happy, I am healthy.
  44. ___ Healthy people are just too weird.

Your Top 3 Weeds

Choose at least three statements from the Healthy Attitude Test of which your score surprised you or were the highest. These three statements and their opposite supportive statements below (seeds) will be the focus of your “attitude change” and can be the most powerful ally in your journey to health.

1.

2.

3.

The 3 Associated Seeds

Create three opposite and supportive statements for each of the above. For Example, “I don’t really want to be healthy” can be changed to “I am ready and willing to be healthy right now.”

1.

2.

3.

How to Change Your Behavior  
There are a few ways to do this, below is one way. If you would like some more advanced ways then please contact me and we can set up a coaching session to help you figure out the best methods for your unique situation.

Step 1

  • Every morning and night, take a few moments to repeat aloud your seeds, one at a time for at least 10 times each. These are like affirmations, but they are specifically tailored for you.
  • I know it may seem silly to repeat these, but think about it, you are already repeating things (subconsciously or consciously) on a daily basis that do NOT support what you are trying to become. Might as well repeat some stuff that will help you.

Step 2

  • Whenever you hear yourself think or say one of your weed phrases during the day, instantly overturn it by saying to yourself “thanks for sharing” and then repeating or thinking the associated seed phrase.
  • This may happen many times per day, so stay aware of your thoughts and your words so that you can start to make an impact on that subconscious powerhouse of non-supportive thoughts.

Below are some healthy affirmations that are helpful to repeat and also pretty fun.

Healthy Affirmations

  •  I control my health so that it won’t control me.
  •  I don’t have to wait to be healthy, I can be healthy right now.
  •  My body is my vehicle in which I can express my true self.
  •  My body is my home sweet home.
  •  I am committed to my health every day.
  •  I have a healthy body, mind, and spirit.
  •  My future depends on me right now.
  •  My health is a symptom of my past beliefs and habits and can be improved by embracing new and supportive ways of being right now.
  •  My physical health is a result of my mental, emotional, and spiritual well being.
  •  The only way to improve myself is by overcoming adversity.
  •  If I am comfortable I am not growing.
  •  There are no such things as problems, only challenges, and I’m up for any challenge.
  •  The only way to coast through life is downhill.
  •  Life doesn’t happen to me, it happens for me.
  •  I am willing to do what is hard in order to make life easy.
  •  What I give, I get. What I think, I become. What I do, I am. What I focus on, becomes my reality.
  •  How I do anything is how I do everything.
  •  I enjoy being around and surrounding myself with other healthy and supportive people.
  •  I admire and compliment healthy people so that I too will become healthy.
  •  I lead by example for unhealthy people without trying to change anyone.
  •  Obstacles are what I see when I lose sight of my goals.
  •  I choose to create new and supportive beliefs that will support a healthy lifestyle.
  •  Commitment = success; Wanting = wanting
  •  Worrying is like praying for things I don’t want.
  •  I am grateful for the health I have right now.
  •  If I lose sight of my goals it’s because I’m listening to the same voices in my head that have gotten me exactly where I am right now.
  •  If I let things clutter up in house, car, and environment, I let things clutter up in my mind and body.
  •  My thoughts lead to my feelings, which lead to my actions, which lead to my results. T+F+A = Results
  •  I am accountable for everything that comes out of my mouth. My word is never broken!
  •  I am bigger than any obstacle.
  •  I always stand in my power and speak my truth…… with compassion.
  •  I follow my heart no matter what the voices in my head say.
  •  I never give up!