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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 master how to control your home to ensure that hunger stops controlling you going to be a lot simpler to live our lives if we're just feeling hungry all the time after that constantly hungry and we're constantly trying resist eating Foods have a couple videos that talk about controlling hunger the main thing is eating entire 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 lead to you never really being able to fulfill your hunger.
once you can satisfy your hunger and Achieve that feeling of being complete that's going to be the first step to essentially losing weight the calories that we drink Topsy most Insidious calories that we consume because all of us don't associate sugary beverages with friend associate sweets bars and hamburgers with weight gain but you can just imagine that big gulp on your because sugary drinks do turn into fat and do not cause putting on weight giving up sugary drinks can be described as really good way to start slimming down sugar and calories that you might not even be realizing if you're 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 happen to be also really high in glucose with healthier beverages will be a really good idea.
water is definitely the only beverage that's genuinely going to satisfy your thirst if you're feeling I will take those option of coconut water which is also a healthy beverage you can also drink tea you can drink kombucha you can drink water gowns flavored with fruit or flavored with cucumbers for example and all of these beverages will be then your fruit juices or the soft drink so let's speak about the sugar free and diet products that people often replace their sugary Products and foods with so recognize that the claims made for the front of the label just like sugar free diet healthy and balanced choice they are there to get marketing purposes only nevertheless you're smarter than these marketing people so you actually want to look at the back of the food ingredient list.
look like this one acknowledge it when you see that really lengthy ingredient list you are about to enjoy toxic sludge you're not you truly care about being healthy whatever you care about is losing weight understand that the toxic sludge nonetheless isn't going to help you gowns also contain artificial sugar like aspartame and actually all three of these products right here all contain aspartame toxic results and also contribute blood sugar metabolism issues and in general will never help you sometimes people consult me Karina how do you withstand these processed foods are ultra convenient super cheap and I tell them well it's similar to asking how I resist toxic sludge.
I recognize that these products not only are going to help me shed extra pounds but they are really unhealthy on top of that be smarter than the marketing guy and don't just trust is on the forward of the label and look within the back of the label chances are if you are trying to lose weight what can you eat extra fat free and non-fat items like skim milk or margarine Princeton play demonized Fat over the last couple years hold us that fat cause heart disease fats happen to be what make us after having a couple of decades they're basically realizing that it's really the glucose and sugar that are resulting in obesity and leading the heart disease and the lack of fat and people said is leading to medical problems.
so we need fats for the health of our brain for the help of our heart but likewise because fats are a big part of what helped all of us feel full mecanicos back in my first tip about controlling our hunger the to controlling our cravings for food is actually eating some good healthier fats like olive oil coconut oil nuts avocados may demonize fat realize that great healthy fats are good in your case and that anymore fast is actually going to help you lose weight you are starving yourself and calories then you just go to stop not only is your being easily annoyed becoming a problem forever and probably for you also although starvation and limiting our caloric intake doesn't really support us lose weight so it could be initially will lose some weight although this is not a sustainable method to achieve weight loss.
I might starve to death decreasing our calories it's kind of awkward your calories will not help you lose weight can I build a really stressful situation in your body other health implications as well other than counting calories and limiting our calories who has concentrate on eating the right couch room so if we stay away from these processed foods with a really long Frank and food component list and focus on eating whole natural nutrition what things to eat then you're going to be aware that every calorie you receive is helping you have more nutrition it's giving you fiber it's going to help satisfy your craving for food and fill you up so instead of focusing on your calories increasing the calories that you're consuming fat loss industry is a 60 money industry Miracle products which have been you a quick fix for losing weight programs.
prepackaged meals definitely will Proclaim that they're going to get rid of weight almost every single one of them says results not regular diet and exercise are really important keep me wondering is it this diet exercise or is it the crazy dude at that the individual purchased when you got a celeb endorsing a product super star has a whole team of individuals helping them with Fitness aiding them with their diet supporting Truman so just because this so-called Taylor to so-called 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 foods and fitness do that and spend that money about healthy natural foods which can be actually going to help you control your hunger avoid period so if you can stop looking for that quick fix then that's going to in fact help you lose weight.
because being realistic about what's actually if you are stressing yourself away over losing weight loss that stress Siri sings sabotaging your weight loss efforts understand that when your body is stressed out your body is going to prioritize the basic capabilities like immunity and digestive function and it's going to put things such as fat metabolism and muscle mass formation on the back burner if you're really stressed out after that your body is not going to be to reduce fat as efficiently as it can be if you were managing your anxiety and you weren't so burned out make time for relaxation and stress relief another important way to keep your cortisol levels low through eating more slowly consciously taking note of what you're eating instead of eating and driving or perhaps 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 generate time for physical activity.
then fine I'll make your daily activities more active so things like carrying out calf raises and squats while you're brushing your teeth or while you're washing the dishes or perhaps 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 but also of losing weight serious hunger is really our opponent if we're trying to lose weight since when we get really frantically extremely hungry we're going to come to be 10 times more likely to make an poor or to resort to those convenience foods that we should avoid machine food etcetera.
we'll have a lot more thanks in resisting those convenience know if we don't let ourselves receive just incredibly starving so snacks are the principal way to prevent that via 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 tide you over until you can trial and as long as we have a substitute for those convenience Foods these really unhealthy convenience Foods then we're going to be able to withstand them a lot easier than in the event that we're just trying to avoid them and handle the hunger right mainly because it's really hard to mind more than matter overcome your craving for food so healthy snacks are my next tip if you want to hear a more of a conversation on snacking and whether or not.
I have an entire video on that topic but I need you to take with you is to commence carrying around healthy snack foods in your purse so you you can keep 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 something which actually starts in our youth where at school are getting a present for a good quality or maybe our parents can take us out for ice cream what style of conditions what's wrong the reward pathway in 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 day time or after you succeed the other you get a good grade about something or you complete a task call Peter something you would 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 anything really long ingredient list you can actually find cookies that are performed without high fructose corn viscous syrup that are made without enriched flour and that aren't these refined food toxic sludge night terror I talked about earlier one other way you could think about this is just exchanging your unhealthy food with more healthy food.
so steamed celery is a way that I have to satisfy my sugar craving would be fruit and if you want to just eat the full Fruit by itself or you want to have a little fruit medley or something like that eating fruits is going to be here or something like that so the more that you can start to reward yourself with healthy foods are the year human brain will actually find healthy food fulfilling and you can start reversing this technique of associating being a praise sustainable weight loss which is what everybody wants right because no person wants to lose the return and then have to lose it once again then we're going to need to create healthy habits.
going on a diet for any set Of time and then advised off the diet we genuinely wish to focus on creating healthy patterns that we're going to have snow would say I'm a creature of habit I do know that I definitely feel that good point shopping habit is it start building these healthy habits it'll become a habit that you refuse to 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 such as I'm going to replace one soda drink or one soft drink per week with a healthy drink but one time per week replace that soda beverage with a healthier drink or I'm going to spend one minute each day doing some physical exercise or doing some stress relief you can make his behaviors 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 the more you can give your self reasonable goals that you can in fact see yourself successfully reaching out to and each time you have a little bit when each time you have a little bit success going to propel you forward and motivate one to keep on going so this idea is to start creating patterns and they are super little that's actually if it's basically a small Habit in a realistic goal then himself genuinely outlandish habits or planning to do something kind of impossible like say I'm never going to enjoy another soda or I just is never going to another junk food meal reasonable realistic goals and then you actually reached aim to get your video.
I'm going to count-down top 10 foods that are avoiding you from losing weight and I'm going to give you alternative Foods that'll actually help you lose excess fat prepared healthy meals our self is the number one way that we can get away from the toxic sludge processed food meals can actually start losing weight and actually get healthier future videos I'm going to take you into my own stupid easy kitchen and have absolutely you ridiculously simple healthy 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 dropped into the cycle of yo-yo dieting and you've attempted one of these fad diets Paul Breitbach I don't wish to diet and it's just simply leaves you feeling just like a failure how many days just before you started may be concerned about what that excess weight does your help increasing your slumber for life-changing cancer diabetes imagine how your health is keeping you on the sidelines Teresa had a client to arrive tell me you sing with her daughter one day the woman 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 detailed with training wheels and small basket on the front meant for birthday the problem was your woman can barely take up the block without being leaning over completely out of breath what style of mom she wanted to be compliance in the singles dating world struggling to be comfortable in their own.
I'm getting out now there and finally meeting that special person I hear experiences like this all the time. My name is accurate and I'm a professional wellness coach not help a huge selection of people just like you lose weight even when you're at the end of the rope and I thought they tried out everything before diet suggestions is downright don't take in carbs eat more carbs or calories eat extra 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 least difficult fastest way possible I guarantee you no matter where you will be right now so you can lose the weight you may get healthy and you can look and feel just like someone 510 even 20 years younger you just need to understand some simple things turn on the belly arms your back again your thighs or yet wherever once you see how simple this is your real life practically anyone can do it so basic secret I teach my clients get healthy and look better now than they would have ever imagined you might be thinking your self okay here comes yet honestly farther from the truth think about some even work for a bit Emily games all the way back again what it takes to lose the excess 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 lasting success not to help you get healthier in a lifelong sustainable way it has nothing to do along with your willpower top of that if you're busy probably have a job it could 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 must be fun and I promise you that healthy food doesn't have to taste bad I have no a program that you enjoy your never going to stick with it work in the future now I've learned that use Hunters Appliance amiel's should be super simple to make just lately inexpensive but no weird exotic ingredients delicious and many importantly give you amazing fat loss weight loss results a load up of everything your body requires and a lot importantly be satisfied that we help my clients.
I found the perfect solution how to make a great ambulance they were jam-packed with super nutritious nutrient-dense meals and they tasted amazing I might give these to my own clients and they can go to their grocer and 5 minutes later a perfectly nutritious meal it was wonderful to make it taste just like desserts really worked nowadays people melt away their persistent body fat we're thrilled we were holding seen amazing results also because I use my knowledge of health and nutrition years of working with personal client make these dishes specifically for rapid weight loss on the web order book store we were holding specially formulated recipes made to give you buy the feeling needed Melt Away fat as fast as possible and taste amazing chicken formula without trying it by myself first cuz I knew if it didn't taste good recovery no way that they drink it may well defeat the whole purpose My spouse and i decide that I need to do something different I put together all of my personal best-tasting meal replacement healthy smoothie restaurant 3 week plan add more than 36 recipes.
so I can literally just good looking this is all you need to lose weight and get healthy the program was excellent simple it could spend a few minutes each day in the kitchen probably a fraction of the time they're used to spending making meals happened as they stop buying soft drink snack foods and all those unfilled calories they used to acquire so it's really simple tested recipes to replace two meals in daytime and eat whatever they need for their other meal this couldn't be easier many immediately tries to pounce will be falling off faster than I just ever thought possible towards the program you can do over and over again you may use it to maintain your wanted weight whatsoever and produce it super simple the continue to lose as much pounds as you want Even after the initial three weeks one of my clients has dropped almost 70 pounds during the last few months by continuing to adhere to the program 70 pounds online video to show you what you think share the results that started the diet after having my second son I had developed gained about 70 pounds al trialsl in all fallen two pregnancies other ways for taking the weight off and simply nothing.
for me everything was rile hard or I used to be hungry all the time and I was super cranky and so I identified the smoothie diet which can be so easy to follow you basically just make the smoothies which taste amazing the shopping list recipes are included and all in every it was a very easy. using almost everything I learned from the program to keep the weight approaching off so at this point I've lost almost seven pounds smoothies were absolutely scrumptious I never really felt like I had been missing out on anything and the best part especially as a young mother was the incredible energy which i felt like I had I don't even feel like I needed my morning coffee anymore was absolutely fantastic to work with and i also had a question or Required more information call me back with information that I wanted 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 can be the perfect system for occupied people with busy lives want to lose weight and get healthy email me immediately after she started the program the girl was over the moon with excitement in the first a few days 3 days Friday 5 Thursday she got on the scale 7 pound she could have been more capable to the program with her absolutely 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 throw me the picture of the scale which is all she sent myself how much you weigh when she first started and I wrote back to do what they found that you wrote back again yes she was so excited and truthfully so was I crazy and she looked better had more energy was more confident.
that she experienced in years this online video again everybody tells me the same thing they can't believe how very well this program works and they'll hardly ever try another die system again has been our tomorrow choking down Blandford pretending to tell themselves how much that they love us actually look forward to the never felt like these folks were giving why it works perfectly so what I want to do is usually take this whole program and put it out there for you to use I figured since I'm previously packaged everything in a way that quick and easy to follow every month put anything together into one system I've truly literally done everything pertaining to this program as easy as possible calling his program the smoothie diet beautiful 21-day program exactly which movies to have every day earlier you can eat whatever you want for your other meals obviously if you want the speediest results and I even provide you with some sample meals to make sure you lose weight as fast as possible but even if you don't follow my personal suggestions you will still lose fat.
you get all thirty eight of my delicious extra fat shredding meal replacement juice smoothie recipe make a simple and convenient as possible to head into the grocery store and it just a few short minutes get all you need for the whole week I'm likewise including my smoothie tips and prep guide I will help in making a perfect smoothie every time movies 05 you'll make your 1st movie and everyone there after just like how much does it expense about it doing nothing is most likely the worst most expensive choice maybe it doesn't cost you a $9 today does Rob you of living the kind of your life you always turn off your life you may spend your family watching the kids grow up you just carry on and gain more weight and eventually you can drop items all that excess weight and at that point it might be past too far.
so honestly and why don't we not even talk about the cost of doctors bills for appointments and prescription medication that have more unwanted effects than what they're actually treat it just will most likely thousands many thousands 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 sitting down to think about the price We didn't want to leave out anyone who is truly committed to changing their life I feel everyone can afford $47 just $47 and trust me it's well worth way more than $47 consider 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 clips everyday do pants reduce feeling groggy and maybe you could have been splurging too much about unhealthy foods to my top tips about cleansing detoxing and fasting to give you some good genuine ideas on how you can tidy up your diet first thing to know is that your body is always detoxifying if you aren't overwhelming your body with toxins the first thing that we want to do.
if we're worms purify and detox and assist our body in that process should be to limit the number of toxins are putting into our body so things like alcohol caffeine glucose any kind of refined food refined 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 real natural food than this is a huge step just right now there and you're not having to significantly cut your caloric intake next you can start to do a lot about drinking water so maybe you've already started them in this case then you can start drinking a squeeze of lemon juice water or apple cider vinegar and water and especially if you do this kind of first thing in the morning.
this is a good way to get your body cleansing and it's also alkalizing to your body so drinking lemon water in the morning is actual ayurvedic practice but again it has this sort of double benefit of also assisting to detoxify and alkalize I kind of like to alternate employing apple cider vinegar and using " lemon " but both of these are really good habit to start adding into your daily routine Scott number 1 and number 2 which is eliminating the hazardous food and drinking more when the next time I want to start doing is eating more detoxifying foods and basically that's your fruits and vegetables.
I would 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 consume those vegetables in place of trail or candy or whatever other thing you might be ingesting give yourself the eating 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 per week idea is just that you're gonna increase your intake of these detoxifying vegetables go a step further you can actually enjoy green smoothies or green juice that may also be highly detoxify.
however the main point of this nick is just drive now there are a lot of different and detox items out there products are healthy and some of these products I would say kind of a scam main reason that any kind of weight loss or cleanse it is a commitment that people make to ourselves so when we click that minor button or we use 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 upon products and cleanses and different things like that and spend it in healthy food like the ones.
I have mentioned before and to give your 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 accomplish three days to do 3 days the whole idea is to pick something realistic to suit your needs I know you can always go longer nevertheless take your minimum determination and write it down and then note down you can see everything 3-day detoxify and then write down what you're going to do so no caffeine not any sugar maybe it's no alcohol maybe it's I'm going to drink a green juice each day you pick your cleanse you're able to design it yourself and then write it down put it in rock maybe write it down a couple moments put one on your refrigerator one on your car at work on your desk inside your refrigerator and just know that this is your tangible commitment to your self know that any kind of weight loss product or whatever it's not the product that's helping you reduce weight.
it's you and your commitment to yourself so don't like this write it down make your dedication to yourself and are aware that you are the one who's responsible for your health your weight loss and your general health and happiness if you are stressing yourself out the teatox or your that or whatever it may be therefore realize that stress the whole purpose of what you're doing exactly what are body to be better at detoxifying we want to try and detox bad things out of our body then stress is going to be one of the many things that actually kind of acts like toxicity in it so when we get really stressed out and we include 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 are mood and our capability to detox and detoxify are in reality going to suffer if you are attempting to improve your body's ability to detoxify.
then making an effort to relieve stress is basically 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 conscious of your surroundings and just walk outside or get some oxygen all of those things are going to help then you just need to make a conscious efforts to recognize what stresses you out when you're getting the most stressed out and try to avoid the scenario stressed out you're kind of beating the purpose before.
I have visited fasting and cleansing I wish to make one more know about the physical body so this you are about drive and you ought to realize the exercise is one of many ways that the body detoxifies themselves so getting exercise obtaining your body sweating this is going to be really important for cleaning and detoxifying to realize is that not getting physical activity self is usually pretty stressful on the body all of us are talking about wanting to relieve stress looking to mm our bodies ability to cleanse extra is a really important factor one of my favorite chips is the fact if you can't make more time intended for physical activity.
than fun strategies to make your daily activities more physical or more active like taking stairs instead of the elevator have you ever been extremely chilly and then stuck here really cold hand into extremely hot maybe boiling water at the time 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 even you're doing some kind of healing Elixir or something like that stream change to make although that extreme change may well not necessarily hurt you.
is actually probably not going to be extremely pleasant recommend small affordable realistic changes so rather than making something strange that you are currently going to make an extreme change returning to your old food as early as you get done with it we'll make that we're going to include for the Long Haul so drinking the lemon water is a really good example eating more fresh vegetables is a really good example recognize that you don't have to do something really genuinely extreme in order to have extreme rewards and your health and if you provide a body more simple changes which are not going to be this immediate real extreme then not only is it going to be easier to retain those new habits that you have made but they're as well going to be more pleasant total.
but let's say that you are committed to doing a fast or carrying out a cleanse or doing something kind of extreme the tip Least expensive number one is to really become knowledgeable about this fast or this cleanse and do as much study as you can to really be prepared going into so you're not going to read one post that a person says to eat this and go and eat it I'm going to actually do as much study on you program is you are going to do but other issue is to realize that it's not going from eating 2000 calories a day 500 calories a day can expect to have of a quarter of the energy that you just would know so if we'll do something extremely cut or perhaps caloric intake we need to be able to also make changes in our daily your life.
so have more downtime own less stressed maybe this is a time that you're off help a week or you're on vacation for a little while and you just include 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 lot of errands stressed out stressed out using your home life and then trying to start a faster clamp on top of this I'm not trying to get the better of you from doing a it just takes to be realistic with yourself and realistic about how this eating is going to affect your life and what changes you're going to make so that you can actually handle these big dietary changes good thing about fasting is are gastrointestinal tract a break giving your intestinal 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 changes we're going to he's in and he's out and I'm going to discuss that a little bit extra but the idea is that as well as can be very helpful can be very beneficial for our bodies it again this is certainly real you are diet plan so extreme changes in her diet or going to work little bit more preparation a little bit more planning then something like just eating more drinking water so expanding on the concept of avoiding these extreme changes from eating one way to one other way concept I want to introduce you to is certainly easing in and out of your fast or cleanse easing out and in process gives your body chance to sit in whatever changes you're making.
so for instance when I do the master cleanse My spouse and i tried to get really healthful for the couple of weeks leading up to it and then I put in three days eating almost all raw veggies mostly soup easy to digest 3 times doing just vegetable juices and then 10 days on my expert and then 3 days for the juices 3 days in the raw food so you get this idea that you're kind of getting rid of your body in so that your body system can adjust and kind of acclimated and you can read a lot more about easing into eating out We read about it on the internet and I actually there's a book on the grasp cleanse that I read as well so again back to training ourselves on whatever program we're going to do remember that carrying out a cleanse or doing a fast is not Quick Fix.
hence if you're just going to do this kind of cleanser fast and then get back to eating junk then have your priorities out of balance that would actually be much better for your body to make some good eco friendly you're going to have for the laundry go on this intense little while and then go back to ingesting the same food you're taking in before enter video I'm going to discuss different protein powders and meal replacement powders that are on the market what to look for in the majority of important what to avoid inside your protein powder and then one more video I'm going to take you into my phone and show you some healthy organic smoothie and green drink recipes thank you so much for watching 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 are going to do maybe your dedication is just a drink more water if that is it then.
so be it ok so you're going to make this little 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 remember that weight loss and getting healthy does not come from some product that this comes from you and you obtaining 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 enjoy seeing you again the very next time for more information about cleansing boxing check out my video cleanse and detox tips simple guidelines on Trish's good food eating out my video points to eat congratulations you've thought we would improve your health improve your happiness but maybe you're looking for some ideas take a look at my video 10 simple ways to improve your health exactly what the worst most bad habits out there that are weakening our house undermining our happiness check out my interview with.