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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 much easier to live our lives if all of us are just feeling hungry all the time in that case constantly hungry and jooxie is constantly trying resist consuming meals have a couple videos that talk about controlling hunger the principal thing is eating complete Natural Foods as long as you're eating a diet of processed foods you are always going to feel hungry never truly feel satisfied eating a whole 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 complete that's going to be the first step to really losing weight the calories that we take in Topsy most Insidious unhealthy calories that we consume because all of us don't associate sugary refreshments with friend associate sweets bars and hamburgers with weight gain but you can just imagine that big gulp on your since sugary drinks do develop into fat and do not cause weight gain giving up sugary drinks may be a really good way to start losing weight sugar and calories that you may not even be realizing if you're consuming another note about this Mountain Dew it contains 77 grams of sugar and carbohydrates so replacing the soft drinks and fruit juices which can be also really high in sugar with healthier beverages is likely to be a really good idea.
water is the only beverage that's actually going to satisfy your being thirsty if you're feeling I will take the option of coconut water and this is 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 your soft drink so let's speak about the sugar free and diet products that people generally replace their sugary Drinks and foods with so realize that the claims made on the front of the label 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 recognize it when you see that really very long ingredient list you are about to eat toxic sludge you're not you really care about being healthy all you care about is losing weight recognize that the toxic sludge nonetheless isn't going to help you which also contain artificial glucose like aspartame and actually all three of these products right here all contain aspartame toxic results and also contribute blood sugar metabolism issues and in general will never help you sometimes people inquire me Karina how do you avoid these processed foods are super convenient super cheap and i also tell them well it's kind of like asking how I resist dangerous sludge.
I recognize that these products not only are going to help me shed pounds but they are really harmful on top of that be smarter than the marketing guy and don't just simply trust is on the forward of the label and look around the back of the label chances are for anyone who is trying to lose weight what can you eat extra fat free and non-fat products like skim milk or perhaps margarine Princeton play demonized Fat over the last couple years hold us that fat cause heart disease fats are what make us after having a couple of decades they're truly realizing that it's really the sugars and sugar that are leading to obesity and leading the heart disease and the lack of fats and people said is leading to health issues.
so we need fats for the health of our brain for the assistance of our heart but also because fats are a big part of what helped us feel full mecanicos returning to my first tip about controlling our hunger an integral to controlling our food cravings is actually eating some good healthier fats like olive oil coconut oil nuts avocados have a tendency demonize fat realize that very good healthy fats are good in your case and that anymore fast is definitely going to help you lose weight you are starving yourself and calories then you just go to prevent not only is your frustration becoming a problem forever and probably for you also but starvation and limiting the caloric intake doesn't really help us lose weight so could be initially will lose some weight but this is not a sustainable way to achieve weight loss.
I would starve to death limiting our calories it's kind of awkward your calories certainly will not help you lose weight can I create a really stressful situation in the body other health implications as well other than counting calories and limiting our calories who has give attention to eating the right couch area so if we stay away from these processed foods with a really prolonged Frank and food ingredient list and focus on ingesting whole natural nutrition what you should eat then you're going to understand that every calorie you get is helping you have more diet it's giving you fiber it can help satisfy your food cravings and fill you up so rather than focusing on your calories bettering the calories that you're consuming weight-loss industry is a 60 dollars industry Miracle products that happen to be you a quick fix for losing weight programs.
prepackaged meals can Proclaim that they're going to help you lose weight almost every single one of these says results not typical diet and exercise are really important leave me wondering is it the diet program 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 men and women helping them with Fitness supporting them with their diet supporting Truman so just because this so-called Taylor to alleged product Workforce 1100 will not mean it's going to work for you what step is to save your cash on weight loss pills pre-packaged dishes and fitness do that and spend that money on healthy natural foods which can be actually going to help you control your hunger avoid time so if you can stop looking for that quick fix then that's going to in fact help you lose weight.
because becoming realistic about what's in fact 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 capabilities like immunity and digestive function and it's going to put such things as fat metabolism and muscle mass formation on the back burner if you're really stressed out then your body is not going to be to burn off fat as efficiently as it can be if you were managing your anxiety and you weren't so stressed make time for relaxation and stress relief another important way to take care of cortisol levels low through eating more slowly consciously paying attention to what you're eating instead of eating and driving or eating at your desk or perhaps something like that and if you aren't working out and you need to be working out just a sedentary lifestyle can be challenging if your not well prepared that can fly one of my personal favorite tips is that if you can't produce time for physical activity.
then excellent I'll make your daily activities even 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 taking the stairs instead of the elevator time for stress relief and making time for physical activity is a really important component not only of overall health yet also of losing weight intense hunger is really our adversary if we're trying to lose weight mainly because when we get really anxiously extremely hungry we're going to be 10 times more likely to make an poor or to resort to those convenience foods that we should steer clear of machine food etcetera.
we'll have a lot more thanks in resisting those convenience find out if we don't let ourselves obtain just incredibly starving so snacks are the principal way to prevent that by happening right if we tote around some healthy snacks with us at the point that you begin feeling really hungry you can view on an apple or an orange something that is going to wave you over until you can trial and as long as we have a substitute for those convenience Foods those really unhealthy convenience Food then we're going to be able to withstand them a lot easier than if we're just trying to withstand them and handle the hunger right because it's really hard to mind above matter overcome your being hungry so healthy snacks will be my next tip if you want to hear a more of a discussion on snacking and regardless of whether.
I have an entire video about that topic but I need you to take with you is to start off carrying around healthy snack foods in your purse so you have them with you all the time to give you a embrace stop hurting yourself with junk food start rewarding yourself with so often times this is a thing that actually starts in our youth where at school will receive a present for a good grade or maybe our parents will require us out for ice cream what style of conditions what's wrong the reward pathway inside our brain every time we eat junk food dial pretty easy to do so you just want to start rewarding your self with healthier food.
thus after a long stressful moment or after you succeed and something you get a good grade in something or you complete a task call Peter something you might already eat cookie or piece of cake but you just want to make certain 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 syrup that are made without enriched flour and that aren't these refined food toxic sludge bad dreams I talked about earlier yet another way you could think about this is just exchanging your unhealthy food with much healthier food.
so steamed carrots is a way that I have to satisfy my sugar desire would be fruit and if you want to just eat the whole Fruit by itself or you want a little fruit medley or perhaps something like that eating berries is going to be here or something such as that so the more which you start to reward yourself with healthy foods are the year human brain will actually find healthy food enjoyable and you can start reversing the process of associating being a incentive sustainable weight loss which is what everybody wants right because no one wants to lose the claim back and then have to lose it once again then we're going to need to make healthy habits.
going on a diet for a set Of time and then told off the diet we genuinely wish to focus on creating healthy practices that we're going to have snow would say I'm a creature of habit I realize that I definitely feel that good thing shopping habit is it begin to build these healthy habits they'll become a habit that you refuses to even have to think about anymore rather than focusing on Breaking the bad habits we'll focus on good new habits encouraging small so something such as I'm going to replace one coke drink or one soda per week with a healthy beverage but one time per week change that soda beverage with a healthier drink or perhaps I'm going to spend one minute each day doing some physical exercise or using stress relief you can make his patterns a little more habitual by doing all of them everyday or doing all of them on the same day of the week.
so I just want to reiterate that the more you can give your self reasonable goals that you can basically see yourself successfully reaching out to and each time you have a bit when each time you have just a little success going to propel you forward and motivate you to keep on going so this idea is to start creating practices and they are super tiny that's actually if it's basically a small Habit in a realistic goal then himself seriously outlandish habits or planning to do something kind of impossible like say I'm never going to drink another soda or My spouse and i is never going to another junk food meal reasonable realistic goals and then you actually reached try and get your video.
I'm going to countdown top 10 foods that are preventing you from losing weight and I'm going to give you alternative Food that'll actually help you lose excess weight prepared healthy meals our self is the number one way that people can get away from the toxic sludge processed food meals can actually start losing weight and actually acquire healthier future videos I'll take you into my personal stupid easy kitchen and have absolutely you ridiculously simple healthy meals that you can make at your home.
when you have ever tried to lose weight and struggle I get it is actually frustrating maybe you've fallen into the cycle of jo-jo dieting and you've attempted one of these fad diets Paul Breitbach I don't need to diet and it's just simply leaves you feeling such as a failure how many days before you started may be concerned with what that excess weight does your help increasing your recovery for life-changing cancer diabetes imagine how your health is keeping you on the side lines Teresa had a client coming in tell me you sing with her daughter one day she reached out for her belly and said Mommy why are you so fat change another client company because the lady just gotten their four-year-old daughter brand new bicycle detailed with training wheels and small basket on the front to get birthday the problem was she can barely take it up the block without being curved over completely out of breath what kind of mom she needed to be compliance in the singles dating world struggling to be comfortable in their own.
I'm getting out there and finally meeting that particular person I hear reports like this all the time. My name is accurate and I'm a professional wellbeing coach not help a huge selection of people just like you lose weight even if you're at the end of the string and I thought they tried everything before diet tips is downright don't take in carbs eat more carbs or calories eat 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 extra pounds and get healthy and easiest fastest way possible I promise you no matter where you will be right now so you can lose the weight you can find healthy and you can look and feel like someone 510 even 20 years younger you just need to understand some simple things turn on the belly arms your back your thighs or although wherever once you see how uncomplicated this is your real life virtually anyone can do it so basic secret I teach my own clients get healthy and look better now than they could have ever imagined you might be thinking yourself okay here comes yet honestly farther from the fact think about some even work for a little bit Emily games all the way again what it takes to lose the weight all right I understand.
I've seen this a thousand situations for the important thing to realize really not your fault shut up for long-term success not to help you get healthy and balanced in a lifelong sustainable method it has nothing to do using your willpower top of that you're busy probably have a job probably 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 attack of something who needs to 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 the never going to stick with it work in the long run now I've learned that work with Hunters Appliance amiel's must be super simple to make recently inexpensive but no weird 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 that 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 might give these to my own clients and they can go to a store and 5 minutes later a perfectly nutritious meal it was great to make it taste like desserts really worked right now people melt away their obstinate body fat we're thrilled these people were seen amazing results also because I use my knowledge of health insurance and nutrition years of working with personal client make these formulas specifically for rapid weight loss on the net order book store these folks were specially formulated recipes designed to give you buy the feeling needed Melt Away fat as fast as possible and taste amazing chicken menu without trying it by myself first cuz I knew if this didn't taste good turn-around no way that they drink it might defeat the whole purpose I actually decide that I need to do something different I put together all of my personal best-tasting meal replacement healthy smoothie recipes restaurant 3 week system 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 momemts each day in the kitchen probably a fraction of the time they're accustomed to spending making meals took place as they stop buying soda snack foods and all those empty calories they used to get so it's really simple dishes to replace two meals throughout the day and eat whatever they demand for their other meal this couldn't be easier and almost immediately tries to pounce are falling off faster than I just ever thought possible for the program you can do over and over again you need to use it to maintain your preferred weight whatsoever and generate it super simple the continue to lose as much pounds as you want Even following the initial three weeks one of my clients has misplaced almost 70 pounds over the last few months by continuing to follow the program 70 pounds video to show you what you think share the results this started the diet after having my second son I had gained about 70 lb . al trialsl in all decreased two pregnancies other ways to have the weight off and simply nothing.
for me everything was rile hard or I had been hungry all the time and I was super cranky and so I found the smoothie diet which can be so easy to follow you basically just make the smoothies which flavour amazing the shopping list formulas are included and all in all of the it was a very easy. using all the things I learned from the software to keep the weight approaching off so at this point I have lost almost seven pounds smoothies were absolutely delightful I never really felt like I was missing out on anything and the best benefit especially as a young mom was the incredible energy 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 had a question or I needed more information call me right back with information that I required 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 simple way to lose weight without feeling just like you're hungry thanks and good luck so as you can see this is certainly the perfect system for active people with busy lives want to lose weight and get healthy email me immediately after she started the program she was over the moon with excitement in the first three or more days 3 days Wednesday 5 Thursday she received on the scale 7 pounds she could have been more capable to the program with her absolutely to this program the science to it will it's not uncommon to see dramatic weight loss in the first week I had a client email me send me the picture of the scale which all she sent myself how much you weigh when ever she first started and I wrote back to do what they found that you wrote back yes she was so excited and actually so was I crazy and she looked better had more energy was more confident.
that she experienced in years this video again everybody tells me exactly the same thing they can't believe how very well this program works and they'll under no circumstances try another die system again has been our down the road choking down Blandford pretending to tell themselves how much they love us actually anticipate the never felt like these were giving why it works perfectly so what I want to do is usually take this whole program make it out there for you to use We figured since I'm previously packaged everything in a way that easy and simple to follow every month put anything together into one system We've literally done everything pertaining to this program as easy as possible calling his program the smoothie diet plan beautiful 21-day program exactly which movies to have on a daily basis earlier you can eat whatever you want for your other meals obviously if you want the fastest results and I even provide you with some sample meals to ensure you lose weight as fast as possible yet even if you don't follow my personal suggestions you will still reduce weight.
you get all thirty-six of my delicious fats shredding meal replacement healthy smoothie recipes 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 as well as prep guide I will help you make a perfect smoothie every time films 05 you'll make your very first movie and everyone there after just like how much does it cost about it doing nothing is probably 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 can spend your family watching the kids grow up you just always gain more weight and eventually you can expect to drop items all that unwanted weight and at that point it might be in its final stages.
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 a huge number open up every year the Expenses just pile up more and more and even more when you stop to consider what's wrong Weight Watchers it's crazy even a plain old gym membership to cost you approximately 50 and that's why when I sitting down to think about the price I actually didn't want to banish anyone who is truly committed to changing their life I feel everyone is able to afford $47 just $47 and trust me it's worthy of way more than $47 think about how much would you pay to walk in your high school reunions confidence melting waiters I just don't want to appear even.
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videos everyday do pants reduce feeling groggy and maybe you might have been splurging too much in unhealthy foods to my top ten tips about cleansing detoxing and fasting to give you some good sensible ideas on how you can tidy up your diet first thing to know that the body is always detoxifying as long as you aren't overwhelming your body with toxins the first thing that we want to do.
if we're worms cleanse and detox and help our body in that process is usually to limit the number of toxins are putting into our body thus things like alcohol caffeine sugars any kind of refined food refined food and junk food all of those things are going to have a lot of toxicity so if you can just take them things out of your diet plan and focus on eating genuine natural food than that is a huge step just right there and you're not having to substantially cut your caloric intake second you can start to do a lot about drinking water so maybe get already started them if so then you can start drinking squeezed lemon water or apple cider vinegar and water and especially if you do this kind of first thing in the morning.
this is a really great way to get your body cleansing and it's also alkalizing to your human body so drinking lemon drinking water in the morning is actual ayurvedic practice but again it has this type of double benefit of also assisting to detoxify and alkalize My spouse and i kind of like to alternate applying apple cider vinegar and using " lemon " but both of these are really good habit to start adding into your day to day routine Scott number 1 and number 2 which is eliminating the hazardous food and drinking even more when the next time I want to start doing is eating extra detoxifying foods and quite simply that's your fruits and vegetables.
I recommend going to the grocery store get yourself a carrier of celery bag of carrots bag of spinach as many vegetables as you can see your self eating and just make a commitment to yourself to eat those vegetables in place of trail or candy or whatever other thing you might be consuming give yourself the taking as much of those vegetables as possible word of a span of your energy as possible if that helps you spread it out over the course of a week idea is just that you're gonna increase your intake of these cleaning vegetables go a step even more you can actually enjoy green smoothies or green juice that will also be highly detoxify.
nevertheless the main point of this chips is just drive now there are several different and detox products 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 perhaps cleanse it is a commitment we make to ourselves therefore when we click that small button or we dedicate some money for some kind of product we feel like we're making a tangible commitment to ourselves does this tip should be to actually save your money in products and cleanses and different things like that and spend it about 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 always to pick something realistic in your case I know you can always go longer nonetheless take your minimum dedication and write it down and then note down you can see everything 3-day detoxify and then write down what you are do so no caffeine not any sugar maybe it's zero alcohol maybe it's I'll drink a green juice day-to-day you pick your cleanse you're able to design it yourself after which write it down put it in rock maybe write it down a couple instances put one on your family fridge one on your car at the job 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 lose fat.
it's you and your commitment to yourself so can't stand 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 enjoyment if you are stressing yourself the teatox or your that or whatever it may be then simply realize that stress the whole reason for what you're doing precisely what are body to be better by detoxifying we want to try and detox bad things out of our body then stress will probably be one of the many things that actually kind of acts like toxicity in it so when we obtain really stressed out and we include a lot of the stress hormone cortisol it makes our digestive Wellness less effective and less effective and makes our immune system not as much efficient our energy levels will be mood and our capability to detox and detoxify are in reality going to suffer if you are planning to improve your body's ability to detox.
then making an effort to relieve stress is very really important so just making some time to have some recovery time or watch a relaxing online video a meditation maybe do some yoga give you a chance to calm down to breathe deeply to maybe be more aware of 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 attempt to recognize what stresses you out when you're getting the most stressed out and try to avoid the condition stressed out you're kind of defeating the purpose before.
I have attended fasting and cleansing I would like to make one more know about the physical body so this you are about drive and you need to realize the exercise is one of many ways that the body detoxifies itself 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 we're talking about wanting to relieve stress attempting to mm our bodies ability to cleansing extra is a really important factor one of my favorite chips is that if you can't make more time pertaining to physical activity.
than fun solutions to make your daily activities more physical or more active like taking the stairs instead of the elevator perhaps you have ever been extremely cool and then stuck here really cold hand into really hot maybe boiling water when you haven't tried that however you can imagine it's probably not very pleasant so this tip is about avoiding extreme if you're taking in at the average diet of process sugar alcohol and caffeine and then all of a sudden you go to fasting no food or possibly you're doing some kind of cleaning Elixir or something like that stream change to make although that extreme change may well not necessarily hurt you.
it's probably not going to be incredibly pleasant recommend small reasonable realistic changes so rather than making something strange that you have been going to make an extreme change back in your old food when you get done with it we're going to make that we're going to possess for the Long Haul so drinking the lemon water is a excellent example eating more vegetables is a really good example recognize that you don't have to do something really really extreme in order to have extreme rewards and your health and if you give your body more simple changes that are not going to be this abrupt real extreme then it is not only going to be easier to keep those new habits that you have made but they're likewise going to be more pleasant overall.
but let's say that you are committed to doing a fast or carrying out a cleanse or doing a thing kind of extreme the tip I would suggest number one is to really become knowledgeable about this fast or this kind of cleanse and do as much exploration as you can to really be prepared going in so you're not going to examine one post that a person says to eat this and go and eat that I'm going to actually do as much study on you program is you're going to do but other factor is to realize that it's certainly not going from eating 2k calories a day 500 calories from fat a day can expect to have in regards to a quarter of the energy that you 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 your life.
so have more downtime have less stressed maybe this really is a time that you're off are working for a week or you're on a break for a little while and you just include a little bit more time to veg out really cuz if you're performing a faster a cleanse you are need some down time and relaxation time bring lots of errands stressed out stressed out along with your home life and then trying to execute a faster clamp on top of it I'm not trying to discourage you from doing a you just 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 generate so that you can actually handle all those big dietary changes benefit for fasting is are gastrointestinal system a break giving your intestinal tract a little vacation.
so all of us just want to make sure that if we're going to do this we're not going to generate 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 even more but the idea is that fasting can be very helpful can be very beneficial for our bodies it again this is certainly real you are diet so extreme changes in her diet or going to work little bit more preparation a bit more planning then something like just simply eating more water so expanding on the concept of avoiding these extreme adjustments 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 in and out process gives your body chance to adjust to whatever changes you're producing.
so for instance when I performed the master cleanse My spouse and i tried to get really healthier for the couple of weeks leading up to it and then I spent three days eating most raw veggies mostly soup easy to digest 3 days and nights doing just vegetable drinks and then 10 days on my expert and then 3 days in the juices 3 days within the raw food so you have this idea that you're kind of getting rid of your body in so that your human body can adjust and kind of acclimated and you can read a lot more about easing into eating out We read about it on the internet and I actually there's a book on the expert cleanse that I read as well so again back to instructing ourselves on whatever approach we're going to do remember that doing a cleanse or doing a fast is not Quick Fix.
thus if you're just going to do this cleanser fast and then get back to eating junk then have got 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 excessive little while and then go back to ingesting the same food you're feeding on 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 another video I'm going to take you into my phone and possess you some healthy oriental smoothie and green juice recipes thank you so much for viewing video I really hope that it was useful to you and I hope that you will provide a thumbs up. If you observed it useful be sure to make your commitment whatever it is you're going to do maybe your dedication is just a drink more water if that is it then.
so be it ok so you're going to make this very little commitment for yourself write it down leave it in the comment section listed below so that we can all kind of end up being going through this together remember that weight loss and getting healthy doesn't come from some product it comes from you and you obtaining the commitment to yourself as well as the confidence in yourself to know that you can do this kind of that's really comes in helpful this is your confidence the commitment to you be sure to leave a comment and I look ahead to seeing you again the next time for more information about cleansing boxing check out my video purify and detox tips reminders on Trish's good food eating out my video what things to eat congratulations you've thought we would improve your health improve your enjoyment but maybe you're looking for some ideas check out my video 10 simple ways to improve your health what are the worst most harmful habits out there that are undermining our house undermining our delight check out my interview with.