Dr Akilah – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah

Category Archives: Celestial Healing

Natural Oils That Protect Your Skin Without Harmful Chemicals

Most sunscreens contain toxic ingredients or endocrine disrupting chemicals that in many cases may actually promote skin cancer growth and free radical production in the body. Even natural, commercially available sunscreens often have toxic ingredients!

Considering many people these days are actually Vitamin D deficient, I consider lack of sun exposure to be a much bigger problem than too much exposure. Vitamin D deficiency has been linked to many types of cancers including the most deadly types of breast cancer. Lack of Vitamin D has also been linked to problems during pregnancy including pre-eclampsia, gestational diabetes, premature labor, and more.

As a society, we’ve literally cut off our nose to spite our face when it comes to sun exposure. To avoid skin cancer, we’ve shunned the sun and the Vitamin D our bodies produce with sun exposure.

On top of that, sun exposure itself is not the only factor linked to skin cancer, and many other factors, such as Omega-6 Vegetable Oil consumption can have a big impact on skin health!

Wellness Mama stops here

With skin cancer now the most common form of this deadly disease in the world, everyone knows how important it is to protect the body’s largest organ when going out in the sun. But many health conscious people are wary of slathering on thick layers of chemicals on a daily basis, and with good reason. Simply reading the list of ingredients on a common commercial sunscreen product usually reveals an extensive assortment of impossible to pronounce compounds.

Fortunately, those who do worry about the dangers of overexposure to the sun yet do not want to rub potentially toxic substances into their skin do have some wonderful alternatives: natural oils. Many cold pressed oils from common vegetables, nuts and seeds have the ability to filter the sun’s powerful rays, diluting them so that you can enjoy more time in the outdoors. Natural oils also usually contain powerful substances that protect your skin from damage at a cellular level, providing additional benefit when used as sunscreen.

1. Carrot Seed Oil

This rich oil is one of nature’s best skin guarding oils, providing a level of protection from the sun that matches high end commercial sunscreen products. Carrot seed oil is very concentrated and should be mixed with a carrier oil to create a highly effective natural sunscreen that can be used on a daily basis. According to a 2009 study in “Pharmacognosy Magazine” natural sunscreen products containing carrot seed oil have an SPF of 38-40.

Carrot seed oil is also a rich source of the antioxidant beta-carotene, which gives it (and carrots themselves) their orange hue. This powerful natural compound has been found to have a slew of positive benefits on human health, including the ability to protect against certain kinds of cancer and boost the immune system. Because it has been found to specifically protect against UV damage, beta carotene is also used extensively in the skin care industry.

2. Raspberry Seed Oil

Highly absorb-able and packed with skin enhancing properties, red raspberry seed oil is probably nature’s best full spectrum sunscreen. With SPF levels between 25 and 50, it provides protection from not only UVA and UVB rays, but even UVC as well. For this reason, red raspberry oil is frequently added to high end sunscreens produced by cosmetic companies.

But red raspberry seed oil does much more than just protect your skin from the sun when applied topically, it can also drastically improve skin quality. This is due to the high proportion of omega 3 and omega 6 oils that it contains as well as vitamins A and E. Red raspberry oil is used as a natural cosmetic and moisturizer and is even credited with being able to reverse severe damage like scars and stretch marks.

3. Coconut Oil

Inexpensive, easy to find and sweet smelling, coconut oil is a staple skin care products of traditional tropical societies all over the world. Worn when going out in the sun it provides a moderate level of protection against the sun’s rays; it was found to have an SPF rating of 8 in a 2010 study published in the scientific journal “Pharmacognosy Research”.

Coconut oil is also extremely moisturizing, and is known for giving the skin a radiant and healthy glow as well as a silky soft texture. This due to its high level of medium chain fatty acids, which penetrate deep into the skin and preserve its moisture.

4. Olive Oil

The deep green-yellow color of cold pressed virgin olive oil is a sign of its natural sunscreen ability, as it provides medium level protection from UV rays. It was given a rating of SPF 8 by the study in “Pharmacognosy Research”.

Olive oil also contains a class of antioxidants known as polyphenols that give it health promoting properties when consumed. When applied to the skin, these same polyphenols help prevent age and environment related damage, including wrinkles and fine lines.

5. Almond Oil

The golden oil of this delicious nut is another common and easy to find oil that makes a great light natural sunscreen. The same study mentioned above found that almond oil provides a natural protection level of SPF 6, on par with many suntan lotions sold commercially.

Almond oil is also rich in vitamin E, which rejuvenates the skin’s surface and as an antioxidant and protects the cells and membranes of the skin.

Here’s the Perfect Green Smoothie Recipe for You

winter_green_smoothie12

By  Gavin Bragg

If you ask me, green drinks are the greatest thing since sliced bread. Having a green drink in the morning provides  a natural energy boost for the day and is the perfect way to support the body’s elimination and  detox processes. But for some people, the taste of straight greens can be so off-putting that they go without.

Well, today I’m going to share with you the perfect  green smoothie for people who aren’t so keen on greens. This recipe is packed full of goodness  and  tastes delicious. Even if you do love your greens, it’s a sweet,  refreshing alternative to a straight green drink.

Not So Keen on Greens?

Bananas

Having bananas in the morning gives a great boost of electrolytes to help rehydrate, They’re also high in B-vitamins, which will give you a  welcome  boost to your brain’s function first thing in the morning. They also contain  resistant starch, a healthy carbohydrate that helps you feel fuller for longer, and add some creamy  sweetness to  your smoothie.

Almond Milk

Almond milk is a great alternative to dairy. It is rich in nutrients like magnesium, manganese, zinc, potassium, phosphorus, iron and  vitamin E, and is a source of  fibre and protein. The high antioxidant content in almond milk can  help to  suppress  free radical activity  and support the healthy function of the immune system.

Raw Hemp Seeds

Hemp seeds are among the most nutritious seed in the world. A  true gift from nature, hemp seed contains a  perfect 3:1 ratio of omega 3 to omega 6 essentially fatty acids, and contain vitamins and minerals like  Vitamin E (alpha tocopherol) a powerful antioxidant.  Hemp seeds  are also 36.6% protein by weight, and are  one of the most complete proteins in the plant food kingdom, containing all 21 essential amino acids required for optimal human health (including the 9 that humans can’t  produce themselves) in just the right proportions we need.

Cinnamon

Cinnamon is one of the oldest spices used throughout the world  –  ancient Egypt and China for example. And when you look at all that this spice can add to your life, there’s no wonder the ancients loved it.

According to the U.S. National Library of Medicine, cinnamon can help treat diarrhoea, infections, colds and flus, muscle spasms, vomiting, erectile dysfunction and loss of appetite.  Studies also suggest it may help  with:

Alzheimer’s disease – Tel Aviv University researchers discovered that cinnamon may help prevent Alzheimer’s disease. According to Prof. Michael Ovadia, of the Department of Zoology at Tel Aviv University, an extract found in cinnamon bark, called CEPPT, contains properties that can inhibit the development of the disease…

HIV – a study of Indian medicinal plants revealed that cinnamon may potentially be effective against HIV-4. According to the study authors, “the most effective extracts against HIV-1 and HIV-2 are respectively Cinnamomum cassia (bark) and Cardiospermum helicacabum (shoot + fruit)…

Multiple Sclerosis – cinnamon may help stop the destructive process of multiple sclerosis (MS), according to a neurological scientist at Rush University Medical Center. Cinnamon could help eliminate the need to take some expensive and unpleasant drugs.

Spice up your life and add some cinnamon to your smoothie! It’s a perfect  complement to the almond milk, and helps bring out the  sweetness of the banana.

Not So Keen on Greens - Here's the Perfect Green Smoothie Recipe for You 2Zeolite

Adding a few drops of liquid zeolite to the mix will bring some helpful health benefits to this delicious recipe. A natural detoxifier,  zeolite is a mineral compound that absorbs, neutralises and removes heavy metals from the body without removing good nutrition. In fact, as zeolite removes the toxins that inhibit  nutrient absorption, nutrient levels have been shown to increase with regular use.

Zeolite stabilises pH by absorbing excess protons, helps to balance blood sugar, and reduces allergy symptoms by absorbing antigens,  allergens and nitrosamines. Zeolite also appears to activate the p21 tumour suppressor gene in cancer cells, causing tumour cells to stop growing, and showing a decrease in tumour size (source).

Spinach

Finally, what green smoothie would be complete without some  greens!?

Spinach is a powerhouse leafy green. It is a very good source of dietary fibre, protein, vitamin A, vitamin C, vitamin E, vitamin K, vitamin B6, thiamin (B1), riboflavin (B2), folate (B9), calcium, iron, magnesium, phosphorus, potassium, copper and manganese. It is also naturally  low in saturated fats, and provides  a good source of niacin (B3) and zinc. Spinach also has a milder taste than other greens, like Kale.

The Perfect Green Smoothie  Recipe

Ingredients:

2 cups unsweetened almond milk

1 ½ packed cups fresh washed spinach

2 bananas

1/2 cup of ice (unless  you’re using frozen bananas)

1 tablespoon of raw hulled hemp seeds

1/2 teaspoon ground cinnamon

10-15 drops of zeolite (I use  NCD2 Liquid Zeolite)

1  pinch of pink Himalayan salt

Method:

Blend all ingredients in a blender until smooth.

Handy Hint!  If you’re using frozen bananas, cut them into small pieces first in order to not break your blender.

Enjoy your smoothie!

About the author:

Gavin Bragg 2Gavin Bragg is a writer, adventurer and  natural health advocate.  In late 2007, Gavin’s wife  Ashley  was  diagnosed with an inoperable brain tumour. Western doctors told Ashely  her condition was  ”terminal” and told her to say her good-bye’s. But Gavin and Ashley “turned  East” for their answer to cancer, and discovered the healing  properties of a mineral compound, zeolite, commonly used in eastern medicine. Much to the confusion of Western doctors, Ashley treated herself with liquid zeolite and  has been clear of cancer for over 5 years, regaining her health and control of her life.

Given purpose by this “second chance”, Gavin and Ashley have become  distributors for  NCD2 Pure Liquid Zeolite,  the product Ashley credits with saving her life. Gavin and Ashley are on a mission to spread the  word about natural health alternatives, and hope that natural treatments like zeolite will soon replace the dangerous,  ineffective pharmaceuticals that flood the so-called “health care” industry. Visit  PureLiquidZeolite.com  for information, testimonials, research and more.

Coconut: Earth’s Most Medicinal Fruit Plant

coconut

By Sayer Ji
Contributing writer for Wake Up World

A scientific review on the coconut palm (Cocos nucifera), which is referred to as “the most naturally widespread fruit plant on Earth”, reveals numerous beneficial biological effects of its various constituents, which include the husk, root, oil, water, and flesh. The study, titled “Cocos nucifera (L.) (Arecaceae): A phytochemical and pharmacological review,” also reviewed the toxicity literature on the coconut palm’s various constituents and found there was no evidence of acute toxicity, and only low toxicity associated with chronic exposure.

The study summarized the story of the coconut palm’s fascinating spread around the world as follows: “The plant is originally from Southeast Asia (Malaysia, Indonesia, and the Philippines) and the islands between the Indian and Pacific Oceans. From that region, the fruit of the coconut palm is believed to have been brought to India and then to East Africa. After the discovery of the Cape of Good Hope, this plant was introduced into West Africa and, from there, dispersed to the American continent and to other tropical regions of the globe.”

The review also summarized the traditional healing applications of the coconut palm. This is an important complementary data set, because though many of the traditional uses have not yet been tested and validated by science, they may actually work exceptionally well for these conditions in actual practice.

Below is a table showing many of these traditional uses:

coconut-the-earths-most-widespread-medicinal-fruit-plant-table-traditional-uses

The traditional uses were also summarized in the following paragraph:

“In Brazil, extract from the husk fiber of C. nucifera is used to treat diarrhea (7). In Papua New Guinea, the leaves and roots of young plants are chewed as treatment for diarrhea and stomachaches (8,9). In Fiji, coconut oil is used to prevent hair loss and coconut water is used to treat renal disease (10). In Ghana, people use coconut milk to treat diarrhea (11). In Guatemala, the husk fiber extract is used as an antipyretic, to reduce renal inflammation, and as a topic ointment for dermatitis, abscesses, and injuries (12). In Haiti, a decoction of the dry pericarp is used for oral treatment of amenorrhea, and the oil is applied as an ointment to burns (13); an aqueous extract from the husk fiber is also used for oral asthma treatment (14). In India, infusions made with the coconut inflorescence are used for the oral treatment of menstrual cycle disorders (15). In Indonesia, the oil is used as a wound ointment, the coconut milk is used as an oral contraceptive, and fever and diarrhea are treated with the root extract (16–18). In Jamaica, the husk fiber extract is used to treat diabetes (19,20). In Mozambique, the fruit is consumed by men as an aphrodisiac (21). Peruvians use the aqueous extract of the fresh coconut fiber orally for asthma, as a diuretic, and for gonorrhea (22). In Trinidad, bark extract is used orally for amenorrhea and dysmenorrhea, and bark tea is used to treat venereal diseases (23). In Mexico, coconut is used to treat various disorders associated with urogenital tract infection by Trichomonas vaginalis (24). A decoction of the white flesh of the fruit is used in rural Malaysia to treat fever and malaria (25). In Kenya, the fruit is used to relieve skin rash caused by HIV infection (26).”

The study concluded:

“Cocos nucifera is a widely dispersed plant that has important pharmacological effects with low toxicity. Furthermore, medicinal use of C. nucifera has an environmental appeal, since this plant is widely used in the food industry and use of discarded plant parts will reduce waste and pollution. The pharmacological effects of the plant differ according to the part of the plant or fruit used. Antioxidant activity predominated in the constituents of the endocarp and coconut water. In addition, the fiber showed antibacterial, antiparasitic, and anti-inflammatory activities. Only the ethanolic extract of the root had depressant and anticonvulsant action on the central nervous system. Coconut water seems to have protective effects, e.g., on the kidney and heart, and antioxidant activity, as well as a hypoglycemic effect.”

About the author:

Sayer-Ji

Sayer Ji is the founder of GreenMedInfo.com – an open access, evidence-based resource supporting natural and integrative modalities. He is on the Board of Governors for the National Health Federation and Fearless Parent, a Steering Committee Member of the Global GMO-Free Coalition (GGFC), a reviewer at the International Journal of Human Nutrition and Functional Medicine. Since 2003, Sayer has also served as a patient advocate and an educator and consultant for the natural health and wellness field.

Natural Remedies for Insomnia

By Drew – Wake Up World

 

Are you finding it difficult getting to sleep or staying asleep?

Are you waking up in the middle of the morning feeling wide awake?

What are the types of insomnia?

Insomnia can be classified as transient, acute, or chronic.

  1. Transient insomnia lasts for less than a week. It can be caused by another disorder, by changes in the sleep environment, by the timing of sleep, severe depression, or by stress. Its consequences – sleepiness and impaired psychomotor performance – are similar to those of sleep deprivation.
  2. Acute insomnia is the inability to consistently sleep well for a period of less than a month.
  3. Chronic insomnia lasts for longer than a month. It can be caused by another disorder, or it can be a primary disorder. Its effects can vary according to its causes. They might include muscular fatigue, hallucinations, and/or mental fatigue. Some people that live with this disorder see things as if they are happening in slow motion, wherein moving objects seem to blend together. Can cause double vision

What can be some causes of insomnia?

  • The world is in the midst of a massive spiritual awakening. Increasingly new high vibrational energies are pouring down onto earth and through our beings. Our bodies continually adjust to the new frequencies which can create a multitude of symptoms. One symptom being insomnia.
  • The use of psychoactive drugs (such as stimulants), including certain medications, herbs, caffeine, nicotine, cocaine, amphetamines, methylphenidate & MDMA
  • Pain An injury or condition that causes pain can preclude an individual from finding a comfortable position in which to fall asleep, and can in addition cause awakening.
  • Hormone shifts such as those that precede menstruation and those during menopause
  • Life events such as fear, stress, anxiety, emotional or mental tension, work problems, financial stress, birth of a child and bereavement.
  • Mental disorders such as bipolar disorder, clinical depression, generalized anxiety disorder, post-traumatic stress disorder, schizophrenia, obsessive compulsive disorder, dementia or excessive alcohol intake
  • Certain neurological disorders, brain lesions, or a history of traumatic brain injury
  • Medical conditions such as hyperthyroidism and rheumatoid arthritis
  • Abuse of over-the counter or prescription sleep aids can produce rebound insomnia
  • Poor sleep hygiene, e.g., noise

Side Effects of Chronic Insomnia

Physical Lethargy – The effects of insomnia on the body are very noticeable. Usually people complain that they lack physical energy and are more physically tired than people who get a normal night’s sleep.

Psychological Changes – You may notice that you are not able to think with as much clarity as you used to. Insomniacs usually are not able to get adequate R.E.M. sleep (which helps refresh the brain). You may be more irritable than usual and could feel: stress, anxiety, and/or depression during the day.

Negative Personality – You may notice that as your insomnia becomes more severe, you become unhappy with your personality changes. A lot of people that are insomniacs are more irritable, angry, and have mood swings more often than people who sleep well during the night.

Behaviour Changes – You may develop less productive behavioural patterns and feel way less motivated to do simple tasks. Most people experience some shifts in their ability to get work done productively.

Natural Remedies For Insomnia

Have you ever tried any natural remedies for insomnia? Most of them work surprisingly well, and many are actually free. You don’t even need to go to the store to buy a supplement to help you sleep better. However, you will need to take the time to do some work on yourself by changing some old habits and integrating newer, healthier habits.

1. Visualization – Simply closing your eyes for at least 20 minutes and imagining yourself relaxing will help you physically relax. It may help you to play some relaxing, ambient music, nature sounds, or white noise during this process, but those details are up to you. I visualize daily and I always feel relaxed afterwards. It definitely will help you fall asleep quicker if you have insomnia.

2. Cardio Exercises – If you do a hard cardiovascular workout for at least 1 hour daily, you are going to burn off the energy that would normally be bottled up inside of you when you go to bed. Cardio exercise is among the elite natural remedies for insomnia in children as well as adults. Nearly everyone can do some form of cardio – whether it’s playing soccer, running, rollerblading, or doing a tough beach body workout. If you burn calories and tire yourself out, you will be too tired to stay awake.

3. Eliminating Things From Your Diet – Many natural remedies for insomnia in adults and children can be gotten right from a healthy diet. If you are eating healthy foods, they will provide your brain with vital nutrients and give it what is needed to help you fall asleep at night. If you are loading up on caffeine and drinking alcohol consistently, you are likely going to struggle with insomnia. Cut out the unhealthy foods, drinks, and drugs, and you will improve – but the improvement is not going to be overnight; it may take a few months, but it will be well worth it.

4. Stay away from drugs and alcohol – If you are able to stay away from things like cigarettes and alcohol; this is probably the best way to cure insomnia symptoms quickly. If you are in college and feel like you should be enjoying yourself with these substances, think about the damage that you are doing to your body. Then ask yourself whether you want to go ahead with the damage. Believe it or not, there are plenty of people that don’t drink or do drugs around campus if you look around.

5. Avoid caffeine – Many people drink caffeinated beverages like soda, coffee, and energy drinks late at night and wonder why they have insomnia. Use some common sense and stay away from things like this if you want to get a better night’s sleep. It is recommended to stay away from these products altogether; just cut them from your diet and see if it makes a difference after a couple weeks.

6. Try Melatonin – This is arguably the best home remedy for insomnia. Melatonin is a naturally occurring compound supplement that can help you cure your insomnia. When your sleep cycle gets thrown off of its natural course, you become melatonin-deficient when it’s time to go to bed – this results in insomniac tendencies. Try taking some melatonin supplements to see if they help you get more restful sleep.

7. Valerian Herb – This is a less common herbal solution for insomnia that people use to help them get sleep. Some people swear by taking this, while others don’t find it to be effective. The easiest way to find out whether it works is to give it a try for yourself.

For expert advise seek out a natural herbalist in your area. They will be able to tailor specific requirements to suit your circumstances. It is also important to understand any risks created from mixing herbs and medicines.

8. Hot baths/showers – Taking a hot bath and/or shower will allow your body to relax. Hot water relaxes muscles, joints, and this in turn will help calm down your racing thoughts that keep you awake and unable to sleep. Going into a hot tub and/or sauna would probably have a very similar effect.

9. Warm milk – If you drink warm milk before you got to bed, it could help you fall asleep. Scientists think that it may have something to do with the tryptophan that is naturally released in the body. Since most people have milk around, this is a very easy remedy to test out.

10. Read a Book Before Bedtime – Probably the easiest natural cure for insomnia is to simply open up a book and read. Not only will it make you smarter, but you will actually be changing your brainwaves to a slower pattern. As you get caught up in what you are reading, your mind shifts to a slower brainwave state. In comparison to surfing the internet or talking on your phone (which will keep you awake), reading helps many people start to feel sleepy.

11. Avoid the Computer – The best thing that you can do for yourself before bed is to shut off your computer if it is distracting. Do you commonly surf the internet before bedtime? If so, you are going to keep yourself up for a longer time.

12. Turn Off Your Mobile Phone – Mobile phones are nothing more than a distraction when you are trying to fall asleep. If you take the time to turn off your phone, you won’t be preoccupied with late night texts or messages. Don’t accept calls after a certain time so that you can actually take a break from all of the chatter.

13. Turn off the TV – A lot of people watch TV before they go to sleep. Based on my own experience, I know that watching an entertaining show or movie can keep me up for a much longer time than expected. Turning off the TV will help you minimize distractions so that you can get to sleep.

14. Listen to Relaxing Music – Calming music or self hypnosis tapes work great when you are trying to get some sleep. I personally listen to a self hypnosis or guided meditation tape so that I can calm down my thoughts and drift off into a nice peaceful sleep.

 

 

30 Simple Fat Loss Tip

fatlossTIPS

I put together some Simple Fat Loss Tips to help you lose body fat efficiently and lose weight effectively (and more importantly, keep it off).

Instead of a primary focus on losing weight or fat loss, focus on becoming as healthy as possible way down to the cellular level.

What matters is making smarter and healthier choices and finding what works best for you so you can experience your highest level of health not just physically, but also mentally, emotionally and spiritually. Everything’s connected and integrated: spirit, mind, emotions and body. If there is a problem in one area, it will affect the other areas as well. The diet mentality is futile. You can only look as good on the outside as you are healthy on the inside. Make choices based on what will make you healthier today, tomorrow and for the rest of your life.

30 Simple Fat Loss Tips That Can Be Used Daily
By following these simple tips, you’ll drop body fat, boost your metabolism and ultimately change your body without counting calories, dieting or deprivation. And as an added bonus, you will increase vitality and longevity, prevent disease and live a healthy vibrant life.Foods and Beverages – What to include

1. Stabilize insulin and balance blood sugar with a balanced diet that includes nutrient-dense, antioxidant-rich real foods using the PVFC method: Protein (organic grass-fed and pasture-raised meats, eggs, wild salmon, clean fish, quality protein powders), Veggies and leafy greens, Fat and Carbs (sweet potato, yams, quinoa, low sugar fruits such as berries)

2. Plenty of organic, pasture-raised protein to boost your metabolism, supply your body with amino acids to balance brain chemistry and reduce sugar cravings, healthy, healing fats, especially omega-3 sources to eliminate cravings, provide a sense of satiety and increase fat loss and plenty of fiber from leafy greens and colorful veggies.

3. Practice portion control with mindfulness during mealtime. Sit down during mealtime without distractions. No cell phones, computers, television. Chew every bite of food slowly and thoroughly.

4. Filtered water to stay hydrated. Start your day with a cup of water with the juice from a fresh lemon or lime plus a sprinkle of cayenne pepper to increase metabolism.

5. Unsweetened, organic green tea or coffee before your workout or after eating breakfast to encourage fat loss.

6. Eat a protein-rich breakfast. Include protein at every meal.

7. Prepare your environment at home and work with healthy options to minimize temptation.

8. Rotate the foods you eat every day.

Diet No-Nos: Avoid and Eliminate

9. Foods you’re intolerant or sensitive to reduce inflammation, cravings and bloating. The top culprits include wheat, gluten, sugar, artificial sweeteners, soy, corn and pasteurized dairy. However, even so-called healthy foods can be problematic for you if you eat the same thing day after day after day.

10. Super-sized portions, eating mindlessly and late night eating.

11. Chemically-laden processed, packaged and junk foods. Any product containing high-fructose corn syrup and artificial sweeteners, which increase cravings and your waist line.

12. Processed carbohydrates, wheat and grains. Ditch the nutritionally-void bagels, breads, muffins, crackers and pasta, even if they are labeled as gluten-free.

13. Liquid calories from soda, energy and sports drinks, fruity smoothies and excess alcohol.

14. GMO fats: margarine, vegetable oils, soybean oil, cooking sprays, canola oil, hydrogenated and trans fats.

15. Low-fat and non-fat foods, which are full of chemicals, artificial sweeteners and sugar.

Exercise

16. Move your body every single day.

17. Walk outdoors in nature every day.

18. Metabolic resistance training with weights three times weekly to encourage greater fat loss. Follow the 12-Week exercise program found in Fat Loss Revolution

19. Shorter, more effective workouts – intensity trumps duration for fat loss. Instead of jogging for 30-40 minutes, opt for a 12-15 minute interval workout. Interval programs can be found in The Power of 4 and Fat Loss Revolution. Also check out this 10-5-5 Workout, Sprint the Stairs and the Smart Workout.

20. Balance more intense workouts with rest days and parasympathetic activities such as walking, Qi Gong, Tai Chi, restorative, yin or gentle yoga.

Lifestyle 

21. Prioritize 7-9 hours of restful, uninterrupted sleep every night. Lights out and in bed by 10:30 p.m. at the latest.

22. Practice daily de-stressors: Practice deep, full breathing, meditation or restorative yoga, read something spiritual, spend time in nature, garden, do something you love and enjoy. Indulge in a massage, Epsom salt bath or sauna for relaxation and detoxification.

23. Make time for yourself. Avoid non-stop busyness and endless commitments.

24. Wake up every single day with a grateful mindset and appreciative attitude. Keep a gratitude journal.

25. Minimize or avoid toxic situations and people who sabotage your fat loss lifestyle. Fat loss is contagious. If your friend or spouse overeat, there’s a 57% higher tendency that you’ll overeat as well. Surround yourself with like-minded people who support your healthy lifestyle.

26. Get your mindset on the right track. Priorities, values, thoughts, emotions and attitude are all factors in your personal success in losing weight.

27. Unplug! Less television, iPads, computer, social media.

28. Stand more and sit less.

29. Start with two healthy changes each week until they become a habit. Gradually add another healthy habit each week. This is the concept of my book, The Power of 4. Be willing to invest the time, energy, commitment and resources to succeed.

30. Take it one day at a time. Value and focus on the positive progress along your journey toward health. Realize that setbacks may occur during the process. Resume your intention and focus on getting right back on track. See your transformation as progressive – a journey vs. perfection. Believe in yourself! Love yourself!

 

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