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I'm Karina Rachel I'm a certified health coach in today I want to give you easy ways to lose weight so I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them?
today I'm going to give you 10 easy practical tips that will help you lose weight and I'm going to tell you the truth about products like these at the root of weight loss lose weight live Hunger and my first tip is:
To find out how to control your home in order that hunger stops controlling you going to be a lot much easier to live our lives if we're just feeling hungry all the time therefore constantly hungry and jooxie is 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 ingesting a diet of processed foods you are always going to feel hungry never truly feel satisfied eating a lot of refined carbohydrates and sugar is also going to lead to you never really being able to gratify your hunger.
once you could satisfy your hunger and Achieve that feeling of being full that's going to be the first step to truly losing weight the calories that we drink Topsy most Insidious calorie consumption that we consume because we all don't associate sugary drinks with friend associate candy bars and hamburgers with weight gain but you can just imagine that big gulp on your because sugary drinks do turn into fat and do not cause fat gain giving up sugary drinks is actually a really good way to start shedding pounds sugar and calories that you could not even be realizing if you're consuming another note about this kind of Mountain Dew it contains seventy seven grams of sugar and carbohydrates so replacing the soft drinks and fruit juices which are also really high in sweets with healthier beverages is going to be a really good idea.
water is the only beverage that's really going to satisfy your being thirsty if you're feeling I will take those option of coconut water and this is a healthy beverage you can also enjoy tea you can drink kombucha you can drink water that is flavored with fruit or flavored with cucumbers as an example and all of these beverages will probably be then your fruit juices or your soft drink so let's discuss the sugar free and diet products that people typically replace their sugary Liquids and foods with so realize that the claims made on the front of the label just like sugar free diet healthy choice they are there to get marketing purposes only although you're smarter than these kinds of marketing people so you genuinely wish to look at the back of the food component list.
look like this one realize it when you see that really prolonged ingredient list you are about to consume toxic sludge you're not you truly care about being healthy all you could care about is losing weight understand that the toxic sludge even now isn't going to help you that's also contain artificial glucose like aspartame and actually all three of these products right here all three contain aspartame toxic effects and also contribute blood sugar metabolic rate issues and in general is not going to help you sometimes people request me Karina how do you withstand these processed foods are excellent convenient super cheap and I tell them well it's similar to asking how I resist poisonous sludge.
I recognize that these products not only are going to help me shed extra pounds but they are really harmful on top of that be smarter compared to the marketing guy and don't just trust is on the forward of the label and look around the back of the label chances are when you are trying to lose weight what can you eat fat free and nonfat goods like skim milk or margarine Princeton play demonized Fat over the last couple years hold us that excess fat cause heart disease fats are what make us after a couple of decades they're essentially realizing that it's really the sugars and sugar that are resulting in obesity and leading the heart disease and the lack of body fat and people said is leading to health issues.
so we need fats for the sake of our brain for the aid of our heart but likewise because fats are a big part of what helped us feel full mecanicos to my first tip about controlling our hunger a key to controlling our food cravings is actually eating some good healthful fats like olive oil coconut oil nuts avocados avoid demonize fat realize that very good healthy fats are good for you personally and that anymore fast is really going to help you lose weight you are starving yourself and calories then you just go to stop not only is your frustration becoming a problem forever and probably for you also nonetheless starvation and limiting the caloric intake doesn't really support us lose weight so maybe initially will lose some weight yet this is not a sustainable way 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 create a really stressful situation within your body other health implications too other than counting calories and restricting our calories who has focus on eating the right couch bedroom so if we stay away from these processed foods with a really long Frank and food element list and focus on eating whole natural nutrition points to eat then you're going to are aware that every calorie you receive is helping you have more nourishment it's giving you fiber it's going to help satisfy your craving for food and fill you up so rather than focusing on your calories enhancing the calories that you're consuming weight loss industry is a 60 $ industry Miracle products that happen to be you a quick fix for losing weight programs.
prepackaged meals will certainly Proclaim that they're going to help you lose weight almost every single one of them says results not common diet and exercise are really important leave me wondering is it the diet exercise or is it the crazy dude at that the individual purchased when you got a celeb endorsing a product movie star has a whole team of men and women helping them with Fitness assisting them with their diet aiding Truman so just because this kind of so-called Taylor to apparent product Workforce 1100 will not mean it's going to work for you what step is to save your funds on weight loss pills pre-packaged foods and fitness do that and spend that money on healthy natural foods which might 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 actually help you lose weight.
because getting realistic about what's essentially if you are stressing yourself away over losing weight loss that stress Siri sings sabotaging your weight loss efforts realize that when your body is stressed out bodies are going to prioritize the basic features like immunity and digestion and it's going to put things such as fat metabolism and muscles formation on the back burner if you're really stressed out after that your body is not going to be to burn fat as efficiently as it would be if you were managing your anxiety and you weren't so really stressed out make time for relaxation and stress relief another important way to keep your cortisol levels low is by eating more slowly consciously paying attention to what you're eating instead of eating and driving or perhaps eating at your desk or something like that and if you usually are working out and you need to be doing exercises 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 produce time for physical activity.
then good I'll make your daily activities more active so things like undertaking 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 making time for physical activity is a really important component not only of overall health but also of losing weight serious hunger is really our adversary if we're trying to lose weight since when we get really frantically extremely hungry we're going to end up being 10 times more likely to make an bad or to resort to those ease foods that we should prevent machine food etcetera.
we'll have a lot more thanks in resisting those convenience know if we don't let ourselves get just incredibly eager so snacks are the key way to prevent that out of happening right if we carry around some healthy snacks with us at the point that you start out feeling really hungry you can watch 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 those really unhealthy convenience Food then we're going to be able to withstand them a lot easier than if perhaps we're just trying to withstand them and deal with the hunger right mainly because it's really hard to mind above matter overcome your cravings for food so healthy snacks will be my next tip if you would like to hear a more of a conversation on snacking and if.
I have an entire video about that topic but I need you to take with you is to commence carrying around healthy treats in your purse so you make them with you all the time to give you a embrace stop hurting yourself with junk food start rewarding your self with so often times this is something which actually starts in our childhood where at school will receive a present for a good class or maybe our parents can take us out for ice cream what kind of conditions what's wrong the reward pathway inside our brain every time we eat unhealthy food dial pretty easy to do so you just want to start rewarding your self with healthier food.
so after a long stressful working day or after you succeed and something you get a good grade in something or you complete a task call Peter something you would already eat cookie or piece of cake but you just want to be certain that it's not this frankenfood toxic sludge kind of a thing really long ingredient list you can actually find cookies that are made without high fructose corn viscous syrup that are made without enriched flour and that aren't these refined food toxic sludge nightmares 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 starving would be fruit and whether you want to just eat the full Fruit by itself or you want to have a little fruit medley or something like that eating super fruit 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 head will actually find healthy food satisfying and you can start reversing this technique of associating being a compensation sustainable weight loss which is what everybody wants right because nobody wants to lose the get back and then have to lose it again then we're going to need to generate healthy habits.
going on a diet for the set Of time and then informed off the diet we actually want to focus on creating healthy practices that we're going to have snow would say I'm a creature of habit I do know that I definitely feel that good matter 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're going to focus on good new behaviors encouraging small so something such as I'm going to replace one soda pop drink or one soda per week with a healthy beverage but one time per week replace that soda beverage with a healthier drink or perhaps I'm going to spend one minute every day doing some physical exercise or doing some stress relief you can make his habits a little more habitual by doing them everyday or doing them on the same day of the week.
so I just want to reiterate the fact that more you can give your self reasonable goals that you can basically see yourself successfully getting to and each time you have slightly when each time you have slightly success going to propel you forward and motivate one to keep on going so this idea is to start creating behaviors and they are super small that's actually if it's essentially a small Habit in a fair goal then himself seriously outlandish habits or looking 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 attempt to get your video.
I'm going to count-down top 10 foods that are stopping you from losing weight and I'm going to give you alternative Foods that'll actually help you lose pounds prepared healthy meals themselves is the number one way we can get away from the toxic sludge processed food meals can certainly start losing weight and actually acquire healthier future videos I'm going to take you into my stupid easy kitchen and have absolutely you ridiculously simple healthy and balanced meals that you can make at home.
when you've ever tried to lose weight and struggle I get it it can frustrating maybe you've decreased into the cycle of fad dieting and you've tried one of these fad diets Paul Breitbach I don't need to diet and it's simply leaves you feeling such as a failure how many days ahead of you started may be concerned with what that excess weight is performing your help increasing your recovery for life-changing cancer diabetes imagine how your health can be keeping you on the sidelines Teresa had a client being released tell me you sing with her daughter one day your woman reached out for her belly and said Mommy why are you so fat change an additional client company because she just gotten their four-year-old daughter brand new bicycle complete with training wheels and small basket on the front for birthday the problem was she can barely take up the block without being curved over completely out of breath what type of mom she planned to be compliance in the dating World struggling to be comfortable in their own.
I'm getting out presently there and finally meeting that special person I hear reports like this all the time. My name is authentic and I'm a professional health coach not help a huge selection of people just like you lose weight even when you're at the end of the string and I thought they tried out everything before diet tips is downright don't consume carbs eat more sweets or calories eat even 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 shed pounds and get healthy and least difficult fastest way possible I promise you no matter where you will be right now so you can lose the weight you will get healthy and you can look and feel just like someone 510 even two decades younger you just need to understand one or two simple things turn on the belly arms your rear your thighs or although wherever once you see how simple this is your real life practically anyone can do it so simple secret I teach my personal 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 real truth think about some even work for a little bit Emily games all the way back what it takes to lose the fat all right I understand.
I have seen this a thousand occasions for the important thing to realize is actually not your fault shut up for long lasting success not to help you get healthful in a lifelong sustainable approach it has nothing to do along with your willpower top of that occur to be busy probably have a job could be maybe go to school might be both you might have a child the last thing you need is a complex mathematics problem every time you take a nip of something who should be fun and I promise you that healthy food doesn't have to taste bad I you do not have a program that you enjoy your never going to stick with it work in the future now I've learned that assist Hunters Appliance amiel's need to be super simple to make just lately inexpensive but no bizarre exotic ingredients delicious and the most importantly give you amazing fat loss weight loss results a have of everything your body requires and most importantly be satisfied which i help my clients.
I found the perfect solution how to make a great ambulance they were jam-packed with super nutritious nutrient-dense food and they tasted amazing I would personally give these to my personal clients and they can go to their grocer and 5 minutes later a wonderfully nutritious meal it was great to make it taste like desserts really worked today people melt away their tenacious body fat we're thrilled these folks were seen amazing results also because I use my knowledge of health insurance and nutrition years of working with personal client make these formulas specifically for rapid weight loss on-line order book store we were holding specially formulated recipes designed to give you buy the feeling required Melt Away fat as fast as possible and taste amazing chicken recipe without trying it myself first cuz I knew if this didn't taste good recovery no way that they drink it will defeat the whole purpose My spouse and i decide that I need to do something different I put together all of my best-tasting meal replacement healthy smoothie restaurant 3 week method add more than 36 dishes.
so I can literally just fine this is all you need to lose weight and get healthy the program was excellent simple it could spend a couple of minutes each day in the kitchen probably a fraction of the time they're utilized to spending making meals went down as they stop buying soft drink snack foods and all those clear calories they used to get so it's really simple tested recipes to replace two meals in the daytime and eat whatever they desire for their other meal this couldn't be easier and almost immediately tries to pounce are falling off faster than I ever thought possible towards the program you can do over and over again you may use it to maintain your wanted weight whatsoever and help to make it super simple the continue to lose as much pounds as you want Even following your initial three weeks certainly one of my clients has shed almost 70 pounds during 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 put gained about 70 pounds al trialsl in all fallen two pregnancies other ways to consider the weight off and nothing.
for me everything was rile hard or I used to be hungry all the time and I was super cranky and so I discovered the smoothie diet which can be so easy to follow you basically just make the smoothies which flavor amazing the shopping list dishes are included and all in every it was a very easy. using every thing I learned from the method to keep the weight approaching off so at this point I've lost almost seven pounds smoothies were absolutely delicious I never really felt like I was missing out on anything and the best part especially as a young mother was the incredible energy which i felt like I had I did not even feel like I needed my morning coffee anymore was absolutely fantastic to work with and i also had a question or Required more information call me right 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 might highly recommend or a really great and straightforward way to lose weight without feeling just like you're hungry thanks and good luck so as you can see that may be the perfect system for busy people with busy lives attempting to lose weight and get healthy email me right after she started the program the woman was over the moon with excitement in the first three or more days 3 days Wednesday 5 Thursday she got on the scale 7 lb she could have been more capable to the program with her definitely to this program the science to it will it's not uncommon to find out dramatic weight loss in the first week I had a client email me throw me the picture of the scale that is all she sent myself how much you weigh when she first started and i also wrote back to do what they found that you wrote back yes she was so excited and honestly so was I crazy and she looked better had more energy was more confident.
that she believed in years this online video again everybody tells me exactly the same thing they can't believe how well this program works and they'll under no circumstances try another die program again has been our tomorrow choking down Blandford pretending to tell themselves how much they love us actually look ahead to the never felt like we were holding giving why it works so well so what I want to do is usually take this whole program and set 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 everything together into one system I've literally done everything for you to make this program as easy as possible calling his program the smoothie diet plan beautiful 21-day program specifically which movies to have everyday earlier you can eat whatever you want for your other meals obviously if you want the speediest results and I even provide some sample meals to make certain you lose weight as fast as possible although even if you don't follow my own suggestions you will still shed extra pounds.
you get all thirty five of my delicious unwanted fat shredding meal replacement smoothie mix recipe make a simple and convenient as possible to walk into the grocery store and it really a few short minutes get everything you need for the whole week I'm likewise including my smoothie tips and prep guide I will help you make a perfect smoothie every time films 05 you'll make your 1st movie and everyone there following just like how much does it expense about it doing nothing is possibly the worst most expensive choice might be it doesn't cost you a $9 today does Rob you of living the kind of lifestyle you always turn off your life you may spend your family watching the kids grow up you just still gain more weight and eventually you will drop items all that excess weight and at that point it might be in its final stages.
so honestly and a few 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 Expenses just pile up more and more plus more when you stop to consider what's wrong Weight Watchers it can crazy even a plain old gym membership to cost you somewhere between 50 and that's why when I been stuck down to think about the price We didn't want to banish 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 think about how much would you pay to walk in your high school school reunions confidence melting waiters My spouse and i don't want to sound even.
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videos everyday do pants decrease feeling groggy and maybe get been splurging too much in unhealthy foods to my top tips about cleansing detoxing and fasting to give you some good practical ideas on how you can tidy up your diet first thing to know that the body is always detoxifying as long as you aren't overwhelming your body with toxins the first thing that we want to do.
if we're worms detoxify and detox and assist our body in that process is always to limit the number of toxins are putting into our body consequently things like alcohol caffeine sugar 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 these people things out of your diet plan and focus on eating true natural food than it really is a huge step just right right now there and you're not having to substantially cut your caloric intake second you can start to do a lot regarding drinking water so maybe you might have already started them in that case then you can start drinking citrus 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 cleansing and it's also alkalizing to your body system so drinking lemon drinking water in the morning is actual ayurveda practice but again it has this kind of double benefit of also helping detoxify and alkalize My spouse and i kind of like to alternate employing apple cider vinegar and using a squeeze of lemon juice but both of these are really good habit to start adding into your day to day routine Scott number 1 and second seed which is eliminating the harmful food and drinking even more when the next time I want to start off doing is eating considerably more detoxifying foods and basically 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 kale 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 keep track of or candy or anything other thing you might be eating give yourself the taking as much of those vegetables as you can word of a span of your energy 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 cleaning vegetables go a step additionally you can actually enjoy green smoothies or green juice that will also be highly detoxify.
but the main point of this processor chip is just drive now there are several different and detox goods out there products are healthier and some of these products I might say kind of a scam main reason that any kind of weight loss or perhaps cleanse it is a commitment we make to ourselves hence when we click that very little button or we use some money for some kind of merchandise we feel like we're producing a tangible commitment to ourselves does this tip should be to actually save your money in products and cleanses and different stuff like that and spend it on healthy food like the ones.
I've truly mentioned before and to give your tangible commitment what you are going to do so days you want to do in case you have one day one day if you want to do it three days to do three days the whole idea is to pick something realistic for you I know you can always go longer although take your minimum dedication and write it down and then take note of you can see everything 3-day cleanse and then write down what you are do so no caffeine simply no sugar maybe it's not any alcohol maybe it's I'm going to drink a green juice every day you pick your cleanse you're able to design it yourself after which write it down put it in stone maybe write it down a couple situations put one on your chiller one on your car at your workplace on your desk inside your fridge 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 really the product that's helping you shed extra pounds.
it's you and your commitment to yourself so can't stand this write it down make your dedication to yourself and realize that you are the one having responsible for your health your weight damage and your general health and joy if you are stressing yourself out your teatox or your that or whatever it may be therefore realize that stress the whole aim of what you're doing precisely what are body to be better for detoxifying we want to try and cleansing bad things out of the body then stress will likely be one of the many things that actually sort of acts like toxicity in it so when we get really stressed out and we own a lot of the stress hormone cortisol it makes our intestinal Wellness less effective and less successful and makes our immune system less efficient our energy levels will be mood and our capacity to detox and detoxify are actually going to suffer if you are wishing to improve your body's ability to detox.
then making an effort to relieve stress is very really important so just producing some time to have some recovery time or watch a relaxing video a meditation maybe do some yoga give you a chance to calm down to breathe sincerely to maybe be more aware about your surroundings and just walk outside or get some fresh air all of those things are going to help after which 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 situation stressed out you're kind of beating the purpose before.
I have gone to fasting and cleansing I must make one more know about the physical body so this you are about drive and you have to realize the exercise is one of many ways that the body detoxifies itself so getting exercise having your body sweating this is going to be really important for cleanse and detoxifying to realize is the fact not getting physical activity self is definitely pretty stressful on the body we are going to talking about wanting to relieve stress wanting 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 solutions to make your daily activities more physical or more active like taking the stairs instead of the elevator do you have ever been extremely cool and then stuck here extremely cold hand into extremely hot maybe boiling water at the time you haven't tried that you could imagine it's probably not incredibly pleasant so this tip is about avoiding extreme if you're eating at the average diet of process sugar alcohol and caffeine and then all of a sudden you visit fasting no food or simply you're doing some kind of cleansing Elixir or something like that stream change to make when that extreme change may not necessarily hurt you.
really probably not going to be incredibly pleasant recommend small sensible realistic changes so rather than making something strange that you're going to make an extreme change back in your old food whenever you get done with it we will make that we're going to possess for the Long Haul so drinking the lemon water is a great example eating more fresh vegetables is a really good example realize that you don't have to do something really seriously extreme in order to have extreme benefits and your health and if you give you a body more simple changes which are not going to be this instant real extreme then it is not only going to be easier to retain those new habits you have made but they're likewise going to be more pleasant overall.
but let's say that you are dedicated to doing a fast or carrying out a cleanse or doing anything kind of extreme the tip To obtain the number one is to really become knowledgeable about this fast or this kind of cleanse and do as much research as you can to really be prepared going in so you're not going to examine one post that a person says to eat this and go and eat that I'm going to actually do as much research on you program is you are going to do but other matter is to realize that it's certainly not going from eating 2050 calories a day 500 energy a day can expect to have in regards to quarter of the energy that you just would know so if we will do something extremely cut or caloric intake we need to be able to as well make changes in our daily life.
so have more downtime possess less stressed maybe that is a time that you're off be employed by 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 that I'm not trying to dissuade you from doing a you simply need 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 individuals big dietary changes good thing about fasting is are gastrointestinal system a break giving your digestive system a little vacation.
so we just want to make sure that if we'll do this we're not going to make these extreme sudden adjustments we're going to he's in and he's out and Items discuss that a little bit more but the idea is that quality diets can be very helpful can be very necessary for our bodies it again this is certainly real you are diet plan so extreme changes in her diet or going to do the job little bit more preparation a little bit more planning then something like simply eating more drinking water so expanding on the concept of avoiding these extreme changes from eating one way to other ways concept I want to introduce you to is easing in and out of your fast or cleanse easing out-and-in process gives your body chance to adjust to whatever changes you're producing.
so for instance when I would the master cleanse We tried to get really healthy 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 days doing just vegetable fruit drinks and then 10 days on my get better at and then 3 days around the juices 3 days within the raw food so you get this idea that you're kind of reducing your body in so that your body system can adjust and kind of adjusted and you can read a lot more about easing into eating out I just read about it on the internet and I actually there's a book on the master cleanse that I read too so again back to teaching ourselves on whatever approach we're going to do remember that carrying out a cleanse or doing a fast is not Quick Fix.
consequently if you're just going to do this cleanser fast and then get back to eating junk then possess your priorities out of balance that would actually be much better for your body to make some good sustainable you're going to have for the laundry go on this intense little while and then go back to eating the same food you're feeding on before enter video I'll discuss different protein power products and meal replacement power products that are on the market what to look for generally in most important what to avoid inside your protein powder and then another video I'm going to take you into my phone and have absolutely you some healthy oriental smoothie and green juice recipes thank you so much for enjoying 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 make your commitment whatever it is you are going to do maybe your determination is just a drink more water if that is it then.
so be it okay so you're going to make this very little commitment for yourself write it down leave it 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 doesn't come from some product it comes from you and you having the commitment to yourself and the confidence in yourself to know that you can do this kind of that's really comes in convenient this is your confidence your commitment to you be sure to leave a comment and I enjoy seeing you again the next time for more information about cleansing boxing check out my video detox and detox tips reminders on Trish's good meals eating out my video what to eat congratulations you've made a decision to improve your health improve your pleasure but maybe you're looking for some ideas check out my video 10 basic ways to improve your health exactly what the worst most poor habits out there that are undermining our house undermining our joy check out my interview with.