Setting S.M.A.R.T Goals for Weight Loss

Losing weight (and keeping it off!) takes time, effort and motivation.

It's tempting to go for quick-fix diets but keeping weight off for good requires long-term lifestyle changes. Setting 'SMART goals' is one important step on the way to success.

Part of what this post covers is eating and behavioural change goals. We don't just gain weight by the weight jumping on us; our mouth (feeding) is primarily responsible for the result we get. When we look beyond hitting our target weight, and imbibe daily habits that help us make small changes, losing weight and keeping it off becomes very possible and practicable.

What is a SMART Goal?

I know you are probably used to seeing SMART goals in business and self-help circles, now you can apply it to your eating habit. A SMART  goal is one that is: 

* Specific: e.g. 'I will eat fruit between meals instead of biscuits'

* Measurable: measurable goals help you to see what progress you're making. So, to use the example above: 'I will eat at least 3 portions of fruit every day';

* Achievable: you're much more likely to keep to goals that are achievable. Small goals equal progress, and, once achieved, you can gradually build up to a main goal e.g. to eat less fat might involve lots of 'mini-goals' on the way, such as switching to semi-skimmed milk, or to limit butter to just one small serving a day, at a mealtime.

* Relevant: goals should be relevant to you. You're the expert on what you like, need and want, so choose goals that work for you. 

* Time-specific: set yourself a time scale for achieving your goal. If you're changing habits of a lifetime, this will take time, so allow yourself weeks and months, rather than days to achieve goals. 

Setting SMART goals will help you make healthier food choices. First, there are the specific eating goals (e.g. halving the amount of fizzy drinks you take in a week), and second, the eating behaviour change goals (e.g. sitting down to eat meals instead of eating 'on the go'). Both types of goals are important.

Examples of SMART eating goals:

Start off with just a few at a time, say 3 goals, and see how you get on. Better to start with a few you can stick to rather than lots you can't. For example:

'I will...

* Limit my chocolate intake to one fun-sized bar three times a week

* Eat at least three pieces of fruit everyday

* Cut the fat off meat before cooking

* Use an oil spray when cooking with oil

* Switch to semi/ skimmed milk

* Cut my alcohol by half

* Cut my soda intake by one-third

* Drink two litres of water daily

Examples of SMART behaviour change goals:

'I will...

* Eat breakfast at least 5 days every week

* Eat 2 planned meals every day

* Sit down at the dinner table to eat all meals

* Eat more slowly and make meals last at least 15-20 minutes

* Serve food on smaller plates

* Eat without distractions (no TV!)

* Avoid keeping food temptations in the house

Keeping a food diary can also help you to see areas for change in your own diet, and it can help monitor your progress.

Getting Good At Goal Setting

Measuring success

How are you going to measure success? Think how long it might take to achieve a specific goal and set a date for checking it. Tick if achieved or not by the review date. When a goal has been achieved, allow yourself a reward or treat, such as going to see a favourite film, buying a new CD, or going for a swim. Something for YOU - you deserve it! Do not reward yourself with food.

Support

Making changes is tough, and to be successful, you'll need support and encouragement. Where will you get your support from? It might be a friend, family member, your weight loss coach, or a group perhaps. Someone to say "Well done!" or "How's it going?" on a regular basis can make all the difference to your motivation and 

confidence.

Planning ahead

It really is worth planning ahead. Think about possible barriers, or obstacles that might get in the way of making changes. Your food diary might help you with this. Once identified, think of ways to overcome them, and plan ahead.

What if things go wrong?

It's normal! There are bound to be times when other things get in the way of you achieving your goals: family pressures, busy periods at work, holidays, illness... 


To get back on track: 

* Remind yourself of the reasons for wanting to lose weight

* Look at what you've achieved so far

* Remember that a small lapse in your plan is not the end of the world

* Start keeping a food diary again

Which approach?

Feeling confident about setting some goals for change? Then go ahead. Use the information in this section, your diary and goal setting plan to make a start on the road to a healthier, trimmer you. 

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I'm A Believer in TRIMDown Fiber Plus

Received on July 15, 2014 by Chantel Bernal

So I had weighed myself on Sunday and was totally bummed because I gained a pound instead of losing. I did get my monthly last week right in the middle of my first week with TRIMdown Fiber Plus. So I was a little annoyed. I did lose 1 inch tho, which made me happy. So today, since all that is over I decided to step on the scale because everyone is losing weight on TDFP and I feel like I'm losing consistently. So now only 2 days later, I lost 2 pounds!!!!! OMG now that put a big fat smile on my face and I'm down a total of 8 pounds!!! (2 lbs in 9 days with TDFP, the other 6 from my new weight loss plan).  My actual 14 day weigh in is not until Sunday, but I just had to do a sneak peek, I couldn't take it.

So here is how I feel:

★ All Day Energy
★ Sleeping better
★ I noticed my knees don't hurt as much (arthritis)
★ I eat less and feel full quicker / longer
★ NO Jitters
★ NO cravings (I actually handled my PMS cravings much better!!)
★ NO gas, bloating or stomach pain.
★ NO detox symptoms
★ OVERALL I FEEL GREAT! I'm very happy with TDFP.

This was my final stop for weight loss as my doctor told me I was a prime candidate for weight loss surgery!!!! My hubby doesn't want me to go that drastic, but if didn't work I was pondering over it. This is only the beginning, but it is so nice to see results immediately instead of having to wait 2 or 4 weeks or more and get nothing.  I'm very excited to be a part of this company and being able to provide a product that actually delivers what it promises!  I'm a believer! - Chantel Bernal

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When Nature Beams on Us

ONE of the most interesting and vital substances in the world is 
"the green colouring matter of plants" known as chlorophyll. Chlorophyll
 is closely related, chemically, to hemoglobin, "the red colouring matter of the 
blood". The basic difference between the two, in fact, is simply that whereas 
the molecule constituting the hemoglobin of blood contains, in addition to carbon, 
oxygen and nitrogen, the element iron, in the chlorophyll molecule magnesium is 
substituted for iron. Blood, of course, is also related to chlorophyll in function. 
Chlorophyll is the vital element in the "blood" of the plant, of plant life, serving the 
same purposes in the plants economy that hemoglobin does in higher forms of life.

How is Chlorophyll made?

"A ray of sunlight strikes the green leaf, and instantly the miracle is wrought. 
Within the plant molecule of water and carbon dioxide are torn apart-a feat 
which the chemist can accomplish only with great difficulty and expense. 
First there are only lifeless gas and water; then, presto! these elements are 
transformed into living tissue and useful energy. Oxygen is released from the
 plant to revitalize the air we breathe. Units of energy, in sugars and other 
carbohydrates, are speedily manufactured and stored within the living plant. 
Out of the process stems much of what we know as life and growth. Man 
consumes the energy as food-both in vegetables and the flesh of herbivorous 
animals. He uses it in the form of coal, oil and gas-green vegetables locked up in 
the earth for ages."

The above excerpt is from one of the earliest reports on the miracle 
of chlorophyll. As the writer pointed out at the time: "Don't be 
surprised if your doctor tells you that he has never heard of chlorophyll 
being used in this way (medicinally). But evidence of chlorophyll's
 medicinal value is most encouraging so far. Distinguished medical 
specialists report that in 1200 recorded cases they have seen chlorophyll
 combat deep-lying infections, and banish common head colds.. More 
remarkable, they say, is the way it accomplishes these things-speedily and
 effectively, with none of the harsh, irritating effects common to most 
antiseptics. Chlorophyll, the healer, is at once powerful and bland-devastating 
to germs and yet gentle to the wounded body tissues. Exactly how it works is 
still Nature's secret. To the ordinary person the phenomenon seems like green magic.
Chlorophyll, according to another scientist, is associated with the various 
oil-soluble vitamin complexes, with vitamins A, E, F and K. (Vitamin F is 
more generally referred to as UFA, the principle of the unsaturated fatty 
acids proved so essential to health, and with the enzyme phosphatase.)

Antiseptic Effects
The conditions which have been reported as responding favourably to the
administration of chlorophyll include both internal and external infections;
 simple and infected wounds and ulcerations; various skin and bone diseases,
 peritonitis (inflammation of the membrane lining the stomach cavity,
 the viscera), mouth, gum and sinus infections. Chlorophyll has also been
 used therapeutically to reduce hypertension, or high blood pressure.

Chlorophyll's antiseptic effect, in addition to its property of 
strengthening the walls of cells, may also be due in part to its
 other beneficial effects; importantly chlorophyll's ability to 
neutralize the metabolic toxin, guanidine, which could be "the 
main toxic agent in severe burns. Chlorophyll acts much quicker 
than vitamin F in treating burns. It nullifies the pain; the quicker it
 is applied after the burn the less severity, for the toxic agents are
 destroyed before they do much damage. Chlorophyll applied to 
extracted tooth sockets stops the same type of pain-the agonizing,
 irritating pain that keeps the patient awake, that is so hard to alleviate 
with narcotics."

Nutritional and Healing Properties
Commenting on the nutritional qualities of chlorophyll 
Dr. Royal Lee observes: "Another effect attributed to 
guanidine is the precipitation of calcium from blood 
serum, and it is suspected to be a cause of calcification 
of coronary arteries, diffusing in from the muscle-guanidine 
being an end product of muscle fatigue. We may consider 
that this chlorophyll complex is of much greater importance
 than heretofore suspected and that its use by races such as 
the Chinese, where arthritis and heart disease is practically
 unknown, may be a very important factor in contributing to 
the prevention of these diseases so prevalent in this country, 
where greens, if eaten at all, are generally cooked and of 
questionable quality in the first place."
In a dramatic series of experiments, made to determine 
the relative efficiency of various chlorophyll preparations as 
healing agents, in comparison with a large number of other 
substances widely used for the purpose, the chlorophyll preparations 
proved more effective than any of the other-by a wide margin.
"In summary, we note that 67 percent of all wounds treated by one
 or another preparation of chlorophyll healed more rapidly than their
 controls...it would seem to indicate that chlorophyll does not cause
 some biologic response in respect to stimulating cell growth which 
can be put to a useful purpose in the many problems associated with
 would healing...Of all these agents, only the chlorophyll preparations 
consistently showed any statistically significant effect in accelerating 
the healing of both traumatic and thermal (heat-caused) wounds."

Natures Miracle Medicine 
Of probability the most vital importance in its 
significance in the above experiments is the fact 
that chlorophyll increases the body's intake of oxygen, 
as the result of which the disposal of the metabolic toxin, 
carbonic acid, is facilitated with increased efficiency-up to
 twenty percent more rapidly.
Chlorophyll, much to the bafflement of early investigators, is
 inert in the test tube; that is, it has no antiseptic effects in the 
test-tube. It was not until it was realized that it operates in the
 above manner that the physiology of its activity was understood. 
Its clinical effects are largely explained by this phenomenon.
Perhaps the best indication of the tremendous potentialities of this 
substance, chlorophyll, "the green miracle," is offered in an 
experiment that took place not long ago.

In this investigation into its oxygenating properties a man was
 sealed-literally sealed-into an airtight tank, for a matter of no
 less than 57 hours. As we know, normally this would mean 
suicide, within minutes. But the man emerged from his air-tight
 chamber no worse for the experience.
The secret? Chlorophyll. The tank contained a series of tubes
 containing algae. Under the influence of batteries of lamps-what
 might be termed synthetic sunlight-the algae were activated in the
 process called photosynthesis, in which the single-celled 
plants-initiated nutrients essential to their existence, and of course,
 used in turn by higher life forms of life for their existence. The man
 breathed in the released oxygen and breathed out the metabolic 
waste product, carbon dioxide, the carbon and oxygen of which 
then become available to the plants, permitting them to product 
carbon-containing molecules-a fair exchange between plants and
 man that provide the vital essentials for both.

In Summary
Chlorophyll, in common with miracle-working vitamin C, is 
another example of the natural superiority of the contents of 
nature's wonderful medicine chest over man-synthesized products, 
i.e., safe, harmless, physiologically compatible, free of "side effects" 
-incomparably better, more effective.
It certainly appears that in our obsession with the rapid development
 of our chemistry in our laboratories we have tended to largely overlook
 the value of the products of the laboratory that was here long before our
 own laboratories. On the other hand, it must of course be realized that, 
paradoxically enough, in order to be in a position to learn the true extent of 
nature's gifts it was necessary for us to learn, through laboratory techniques,
 their nature. Chlorophyll is an outstanding example of this fact.
Excerpt from NATURE"S MIRACLE MEDICINE CHEST by C. EDWARD BURTIS

Healing Juices for all Ailments

An exerpt from Healing Juices by Helen J. Simpson

All images are the property of wheatgrassorganic.ie

Healing Vegetable Juices

The following index provides information obtained after careful research and interviews with health professionals. It is merely a guide and is not intended to replace qualified medical advice, for only a trained health care professional can diagnose and treat serious illness, but it can be used alongside medical advice. 

ACIDOSIS

Papaya, pineapple

ACNE
Blueberry, mango, papaya, strawberry, asparagus, Brussels sprout, carrot, cucumber, dandelion, green (bell) pepper, lettuce, parsnip, spinach, turnip and turnip greens, watercress, wheatgrass

ANAEMIA
Apple, apricot, cherry, grape, lemon, lime, orange, prune, alfalfa, asparagus, beansprout, beetroot, dandelion, endive, kale, lettuce, nettle, parsley, purslane, spinach, string bean, Swiss chard, tomato, turnip, watercress, wheatgrass

ANXIETY
Cantaloupe melon, grape, pineapple, strawberry, broccoli, carrot, celery, garlic, kale, parsley, red (bell) pepper, root ginger, spinach, spring greens (collard greens), Swiss chard, wheatgrass

ARTHRITIS
Apple, cherry, prune, watermelon, beansprout, beetroot (red beet) carrot, cucumber, fennel, kale, leek, parsley, parsnip, potato, radish, spinach, sweet (bell) pepper, turnip, wheatgrass

ASTHMA
Cranberry, lemon, orange, asparagus, cabbage, carrot, celery, kale, garlic, Kohlrabi, parsley, parsnip, radish, red Swiss chard, spinach, spring greens (collard greens), turnip, watercress, wheatgrass

Fresh Blueberries

BLADDER DISORDERS
Blueberry, cranberry, melon, peach, pear, plum, watermelon, beetroot (red beet), Brussels sprout, cabbage, carrot, cucumber, dandelion, endive, marrow (squash), nettle, onion, parsley, parsnip, purslane, tomato, turnip, watercress, wheatgrass

BLEEDING GUMS
Nettle

BLOOD DISORDERS
Grape, lemon, lime, orange, papaya, pineapple

BLOOD PRESSURE PROBLEMS
Kiwi fruit, orange, beetroot (red beet), Brussels sprout, cabbage, cucumber, spinach, sweet (bell) pepper, wheatgrass

BONE PROBLEMS
Alfalfa, broccoli, dandelion, parsnip, wheatgrass

BRONCHITIS
Cabbage, celery, fennel, garlic, Swiss chard, turnip, wheatgrass

CANCER
Apricot, citrus fruits, grape, asparagus, beetroot (red beet), broccoli, carrot, garlic, kale, parsley, parsnip, radish, spinach, Swiss chard, turnip, watercress, wheatgrass

CANDIDIASIS see Thrush

CATARRH
Cherry, citrus fruits, grape, kiwi fruit, kohlrabi, radish, spring onion (scallion)

CIRCULATORY WEAKNESS
Apple, blackberry, blackcurrant, kiwi fruit, plum, raspberry, beetroot (red beet), broccoli, cabbage, carrot, celery, cucumber, dandelion, garlic, green (bell) pepper, kale, onion, parsley, potato, spinach, turnip, watercress, wheatgrass

COLDS AND FLU
Citrus fruits, elderberry, kiwi fruit, papaya, pineapple

COLITIS
Beetroot (red beet), Brussels sprout, cabbage, spinach, wheatgrass

Fresh Mango Juice

CONSTIPATION
Apple, apricot, cherry, elderberry, grape, lemon, lime, mango, melon, papaya, peach, pear, plum, pomegranate, prune, quince, strawberry, Brussels sprout, cabbage, celery, cucumber, dandelion, endive, leek, lettuce, potato, purslane, spinach, wheatgrass

CONVALESCENCE
Blackcurrant, raspberry

COUGHS
Citrus fruits, kiwi fruit, papaya, horseradish, onion, spring onion (scallion)

CRAMPS
Cherry, watermelon

CYSTITIS
Apple, blackcurrant, cantaloupe melon, cranberry, lemon, papaya, pomegranate, beetroot (red beet), broccoli, carrot, celery, cucumber, green (bell) pepper, kale, parsley, spinach, spring greens (collard greens), wheatgrass

DEPRESSION
Pineapple, beetroot (red beet), broccoli, carrot, dandelion, garlic, green (bell) pepper, kale, parsley, spinach, spring greens (collard greens)

DIABETES
Papaya, beansprout, Brussels sprout, carrot, celery, Jerusalem artichoke, kale, lettuce, parsley, parsnip, spinach, string bean, turnip, wheatgrass

DIARRHOEA
Blackberry, blueberry, cranberry, beetroot (red beet), carrot, celery, parsley, spinach

DIGESTIVE PROBLEMS
Kiwi fruit, raspberry, beansprout, Brussels sprout, onion, parsnip, potato, spinach, tomato, watercress

EAR DISORDERS
Grapefruit, lemon

Red Beetroot

ECZEMA
Papaya, beetroot (red beet), carrot, cucumber, kohlrabi, nettle, potato, radish, spinach, watercress

EYE DISORDERS
Alfalfa, asparagus, beetroot (red beet), carrot, celery, dandelion, endive, kale, parsley, parsnip, spinach, sweet (bell) pepper, turnip, wheatgrass

FATIGUE
Grapefruit, kiwi fruit, orange, plum, alfalfa, beans, beansprout, beetroot (red beet), broccoli, Brussels sprout, cabbage, cauliflower, cucumber, garlic, Jerusalem artichoke, kale, onion, parsley, potato, red Swiss chard, root ginger, spring greens (collard greens), turnip, wheatgrass

FEVER
Citrus fruits, cranberry, elderberry, grape, strawberry, beetroot (red beet), cabbage, cucumber, garlic, onion, root ginger

FLUID RETENTION
Cranberry, elderberry, strawberry, watermelon, beansprout, celery, cucumber, fenugreek

GALLSTONES
Cherry

GOUT
Apple, cherry, citrus fruits, grape, papaya. pineapple, strawberry, asparagus, carrot, celery, fennel, parsley, spinach, string bean, tomato

HEMORRHOIDS
Grape, prune, carrot, nettle, potato, spinach, turnip, watercress, wheatgrass

HAIR LOSS
Lime, alfalfa, cabbage, cucumber, kale, lettuce, spinach, sweet (bell) pepper, watercress, wheatgrass

HALITOSIS
Cabbage, carrot, cucumber, spinach

HANGOVER
Citrus fruits, mango, pineapple, carrot, cucumber, kale, wheatgrass

HAY FEVER
Kale, parsnip, wheatgrass

HEADACHE
Apple, cantaloupe melon, celery, dandelion, fennel, garlic, parsley, root ginger, spring greens (collard greens)

HEART PROBLEMS
Orange, papaya, beetroot (red beet), Brussels sprout, dandelion, endive, fenugreek, parsley, purslane, spinach, spring onion (scallion), sweet (bell) pepper, turnip, wheatgrass

IMPOTENCE
Alfalfa, kale, wheatgrass

INDIGESTION
Apple, cherry, citrus fruits, cranberry, grape, mango, papaya, peach, pineapple, strawberry

INFECTION
Lemon, lime, Brussels sprout, spinach, turnip, wheatgrass

INSOMNIA
Grapefruit, lime, pear, celery, lettuce

JAUNDICE
Beetroot (red beet)

JOINT PROBLEMS
Broccoli, leek

Carrot Juice

KIDNEY DISORDERS
Apple, cranberry, grape, mango, melon, nettle, papaya, pineapple, strawberry, watermelon, alfalfa, asparagus, beetroot (red beet), Brussels sprout, cabbage, carrot, celery, cucumber, dandelion, fennel, parsley, spinach, tomato, turnip, watercress, wheatgrass

LARYNGITIS
Beetroot (red beet), carrot, cucumber, spinach

LIVER DISORDERS
Apple, citrus fruits, grape, mango, papaya, pear, alfalfa, asparagus, beans, beetroot (red beet), carrot, celery, dandelion, endive, fennel, kale, lettuce, parsley, parsnip, spinach, tomato, turnip, watercress, wheatgrass

LUNG DISORDERS
Cranberry, orange, kohlrabi, radish, turnip

MENOPAUSE
Blackberry, grapefruit, orange, pineapple, pomegranate, strawberry, beetroot (red beet), carrot, parsley, spinach, Swiss chard, tomato

Cherry Juice

MENSTRUAL PROBLEMS
Cherry, grapefruit, pineapple, beetroot (red beet), fennel, Swiss chard, watercress

MIGRAINE see Headache and Migraine

MOTION SICKNESS
Strawberry, broccoli, kale, lettuce, root ginger, spinach, sweet (bell) pepper, turnip greens

MOUTH ULCERS
Cantaloupe melon, cabbage, carrot, celery, root ginger, spinach, spring greens (collard greens), wheatgrass

MUCOUS MEMBRANES see Catarrh

MUSCULAR PROBLEMS
Asparagus, beansprout, beetroot (red beet), carrot, celery, kale, lettuce, parsley, potato, red (bell) pepper, spinach, spring greens (collard greens), Swiss chard, watercress

NAUSEA
Strawberry, kale, lettuce, root ginger, spinach, sweet (bell) pepper, turnip greens

NERVOUS DISORDERS
Lime, asparagus, beetroot (red beet), Brussels sprout, carrot, celery, dandelion, fennel, lettuce, spinach, wheatgrass

PAIN
Strawberry

PNEUMONIA
Lemon, lime, pineapple, strawberry

PREMATURE AGEING
Wheatgrass

PREGNANCY AND CHILDBIRTH
Grapefruit, peach, alfalfa, kale, parsnip

PROSTRATE DISORDERS
Cherry, cranberry, pear, strawberry, watermelon, asparagus, beetroot (red beet), carrot, cucumber, lettuce, parsley, spinach

PYORRHOEA
Citrus fruits, pineapple, strawberry, cabbage, kale, spinach, wheatgrass

RESPIRATORY PROBLEMS
Blackcurrant, elderberry, leek, onion, watercress

RHEUMATISM
Apple, cherry, grape, lemon, lime, orange, strawberry, asparagus, beans, beetroot (red beet), carrot, celery, cucumber, watercress

SCIATICA
Cherry, papaya, pineapple

SINUSITIA
Cherry, papaya, pineapple

SKIN DISORDERS
Blackberry, citrus fruits, cranberry, grape, kiwi fruit, melon, watermelon, asparagus, beetroot (red beet), cabbage, carrot, cucumber, dandelion, endive, fennel, fenugreek, garlic, kale, kohlrabi, parsley, parsnip, purslane, radish, spinach, spring onion (scallion), string bean, sweet (bell) pepper, Swiss chard, tomato, turnip, watercress, wheatgrass

SORE THROAT
Citrus fruit, kiwi fruit, papaya, pineapple

STRESS
Cantaloupe melon, grape, kiwi fruit, pineapple, strawberry, broccoli, cabbage, carrot, celery, garlic, kale, parsley, red (bell) pepper, root ginger, spinach, spring greens (collard greens), Swiss chard, wheatgrass

THRUSH
Beetroot (red beet) greens, broccoli, carrot, dandelion, garlic, kale, parsley, radish, res Swiss chard, root ginger, spinach, turnip greens

THYROID DISORDERS
Strawberry, alfalfa, kohlrabi, radish

TIREDNESS see Fatigue

TUMOURS
Grape, papaya

ULCERS
Mango, papaya, cabbage, carrot, kale, parsnip, potato, spinach, wheatgrass

URINARY TRACT INFECTIONS
Cranberry, garlic, leek, parsley, watercress

VARICOSE VEINS
Grapefruit, watermelon, asparagus, carrot, potato, spinach, turnip, watercress

Fresh Strawberry Juice

WEIGHT LOSS (OBESITY)
Apple, cherry, citrus fruits, cranberry, grape, kiwi fruit, mango, papaya, pineapple, prune, strawberry, watermelon, alfalfa, artichoke, beansprout, beetroot (red beet), carrot, celery, cucumber, dandelion, endive, fennel, fenugreek, Jerusalem artichoke, kale, kohlrabi, lettuce, parsley, parsnip, spinach, spring onion (scallion), tomato, turnip, watercress, wheatgrass. 

Do You Have a New Year's Resolution for 2014?

I’m not a big fan of New Year’s Resolutions because in the past I have had a lot of things I would like to change, but never followed through. Or, perhaps it’s because I don’t like setting myself up for failure. One thing I do know, goals are not achieved by accident. Goals must be thoughtfully identified and planned in order to be reached.

 

 

• Set small, realistic goals. Once you have achieved the small goals you can build on the new behaviors resulting in a greater impact on your health. 

• Set a schedule. No goal is attainable without deciding when you’re going to make the small changes needed to reach that goal. The schedule should be written down so you see the steps you will take to get there.

• Don’t beat yourself up by setbacks. The old adage in therapy is two steps forward, one step back and the same could be said for New Year’s Resolutions. It will help to remember that we are all human, we all make mistakes. It  does no good to get depressed, in fact, beating yourself will actually do the opposite and discourage you from reaching your goals.

• Use your support and talk about it. Don’t keep your resolution a secret. Tell your friends and family members who will be there to support your resolve to change yourself for the better or to improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other.

What are your goals for 2014? Share them in the comment section below and start getting support now!

Here comes The Honey Diet!

The new year is here and with the excesses of Christmas, many of you might be considering how best to get your healthy diet back on track and to shed those extra couple of festive pounds. However, you should remember to maintain a healthy diet and not do anything too drastic in a bid to lose weight.

The Honey Diet is a new technique that is being hailed as a breakthrough way to lose weight easily and at a good pace. But what is it?

Basically, the key to the honey diet is a single spoonful of honey every day before you go to bed. Of course, this still needs to be used alongside a balanced diet that doesn't contain too many fats and sugars, as well as regular exercise. But it is the honey that is the main trick behind your weight loss. 

The plan has been formulated by nutritionist Mike McInnes, who found that honey is a great weight loss food during his years of research. As well as your spoonful of honey before bed, simply replace any sugar throughout the day - such as you would put in tea or coffee - with honey.

It has been found that replacing sugar with honey triggers changes in your metabolism that stop you reaching for sweet treats by reducing sugar cravings. These changes to your metabolism mean that it works a bit faster, helping you to burn fat even when you are sleeping. Mr McInnes suggests that by continuing this habit of using honey instead of sugar, it could help to shut down any cravings for sugar completely. 

Eating honey instead of sugar is a great way to cut down on the processed foods in your body, which can make you put on weight. You might also find that you have more energy as you are less prone to sugar crashes, which occur when you have burnt through all the processed sugars. 

If you are considering giving the Honey Diet a try, it is important to remember that a balanced diet that contains plenty of fruit, vegetables and water is important to your health. Reducing the amount of carbs - especially by cutting out potatoes - is recommended for this diet. Switch to brown rice, bread and wholemeal pasta to give you a better energy boost.   

You should also aim to exercise regularly to maintain fitness levels and maintain a healthy weight.

Culled from fushi.com

Aromatherapy and Weight Loss

I receive a lot of E-mails from persons asking if aromatherapy can aid with losing weight. Grapefruit essential oil, in particular, is often asked about.

Essential oils are not a miracle aid for weight loss. When used in conjunction with the tips described below, however, the proper use of essential oils may act as a valuable aid in your weight loss plan.

The first step in establishing a weight loss program should be to consult your medical doctor or practitioner. Work with your practitioner to establish a safe plan suitable to your particular medical needs. As a person who has struggled with weight issues for years, I have found significant value in defining the reasons why I developed poor eating habits. Your particular reasons will vary from those of others, but knowing the reasons and dealing with them will help you on your way to permanent weight loss. Going on crash diets isn't a long-term solution. Several reasons for excessive body fat are listed below:

• Physical/medical reasons
• Poor knowledge of nutrition
• Inactive lifestyle
• Eating as a form of comfort
• Eating as entertainment when bored
• Depression
• Grief
• Eating because everyone else is - afraid to say "no"

Essential Oils That Can Assist With Underlying Issues

The use of essential oils or aromatic blends will not miraculously shed pounds. They, however, can assist you with the struggles and "withdrawal" symptoms that you may feel as you begin and continue your weight loss program.

	To order pure essential oils in Nigeria and the rest of the world, please send us a message.

Energizing Essential Oils

The aroma of energizing essential oils may help provide energy during workouts and during times where you feel sluggish:

• Orange Essential Oil
• Lemon Essential Oil
• Lemongrass Essential Oil
• Grapefruit Essential Oil
• Rosemary Essential Oil
• Peppermint Essential Oil
• Spearmint Essential Oil

Keeping the Skin Moisturized and Nourished During Weight Loss 

If you have more than a few pounds to lose, it is especially important to keep your skin well moisturized. Strive to not lose weight at too rapid a pace. If you lose weight too rapidly, your skin has a greater tendency to sag. Keeping your skin well moisturized will help promote the elasticity of your skin.

So, there you have it. Essential oils can help your weight loss effort but you have to make the effort. The original post first appeared here. 

10 Reasons Why You Should Use Essential Oils

What Are Essential Oils?

Essential oils are liquid extracts distilled from plants such as flowers, trees, and aromatic herbs. They provide protection for the plants by repelling harmful insects. They are very concentrated and it often takes an entire plant (or more) to produce a single drop of oil.

Their pleasant aromas from the oils have been known to balance moods, lift spirits, get rid of negative emotions and even create a romantic atmosphere.

Essential oils are more than just a pleasant aroma. Historically, they have been used to kill viruses, fungi, and bacteria.

10 Reasons Why You Should Try Essential Oils:

1. Essential oils are anti-fungal, antiviral, anti-macrobial, anti-parasitic, anti-infectious and antiseptic. They can combat infectious disease by killing off viruses, bacteria or other pathogens. Some oils have been shown to destroy all tested viruses and bacteria.

2. Essential oils can act on both your mind and your body. Their aromas can be stimulating both psychologically and physically, as well as calming and sedating. Inhaling aromas is extremely powerful. Aromatic stimuli of your limbic system cause the release of neurotransmitters, including pain-reducing encephalin, pleasure-producing endorphins, relaxing serotonin, and stimulating noradrenaline.

3. Essential oils are some of the most powerful known antioxidants. (Determined by an ORAC developed by Tuft University).

4. Essential oils are capable of penetrating your cell membranes since they are lipid-soluble. According to Jean V. MD, essential oils can affect every cell of the body within 20 minutes, and are then metabolized like other nutrients. An anti-biotic cannot penetrate your cell’s wall.

5. Essential oils detoxify your cells and your blood.

6. Essential purify the air by eliminating odors from cooking, animals, mold, bacteria and other sources.

7. Essential oils are small enough to penetrate every tissue in your skin.

8. According to researchers at Vienna University, essential oils stimulate blood flow, which increases your nutrient and oxygen delivery.

9. Essential oils can be administered in two ways, either topically or through aromatherapy and therapeutic grade essential oils can be ingested in certain instances. When applied topically and inhaled, essential oils are  absorbed immediately into your blood stream. Oils used aromatically don’t have to go through your digestive system, so they work immediately in your body.

10. The essential oils’ versatility makes them fairly inexpensive to use. One bottle goes a long way and can be used for many different ailments. For example, lavender oil helps with relaxation, sleep, bug bites, eczema and burns.

So, I’ve given you ten reasons why essential oils are so vital to your life.

What are you using now to take care of all these things essential oils can do for you? Would you be willing to make a switch and try something new and see if it makes a difference in your life?

I’d love to hear from you—please leave a comment in the box below.

(If you have found this article useful, spread the love by sharing it with others. Post it to FB, Pin it to Pinterest or Tweet it.)

NutriBullet Review and Giveaway

The Essential Weight Loss Support Group on Facebook is giving out a free 12 piece NutriBullet Blender in its End of Year Contest. So, I just thought I should review the benefits on this blog. When  own box, I was so excited to try it.  

It came with 12 pieces: 

THE EXTRACTOR BLADE

The unique design of the all-new Extractor Blade, when combined with the Magic Bullet exclusive Cyclonic Action, generates the power to break through tough seeds, thick stems and tough skin to access the hidden nutrition inside. The blade is made of stainless steel and never needs sharpening.

THE MILLING BLADE

The Flat Blade is ideal for milling grains, grinding fresh herbs and chopping nuts. The blade is made of stainless steel and never needs sharpening.

THE POWER BASE

The Power Base is the heart of the NUTRIBULLET. Simply plug in the NUTRIBULLET, place the Tall Cup onto the powerful 600 WATT, High-Torque Power Base and press. No buttons to press, no complicated manuals to read. It doesn’t get any easier!

THE TALL CUP

The extra-large Tall Cup is the main cup used for emulsifying and creating the healthy and nutritious life boosting NUTRIBLASTS to add years to your life!

1 SHORT CUP AND 1 HANDLED COMFORT LIP RING

This self-blending Short Cup is perfect for making single serving NUTRIBLASTS. Make and drink right in the same cup! It even comes with a handled Comfort Lip Ring to make drinks easier to hold.

1 HANDLED SHORT CUP AND 1 COMFORT LIP RING

Just like the standard Short Cup, with this Handled Short Cup, you can make and enjoy healthy drinks right in the same cup! It comes with a Comfort Lip Ring to make drinks easier to enjoy.

2 STAY FRESH RESEALABLE LIDS

No plastic wrap or storage containers are needed to keep your drinks fresh. Your NUTRIBULLET comes with two Stay-Fresh, Re-sealable Lids that fit right on to the Short and Tall Cups. Great for taking your NUTRIBLASTS on the go!

1 USER GUIDE AND RECIPE BOOK

The user guide and recipe book is full of delicious and nutritious life boosting recipes that will rejuvenate your body and make you feel better. Plus, it also includes the NUTRIBULLET 6-Week Transformation Plan that will have you feeling YEARS younger in just weeks.

1 POCKET NUTRITIONIST

The "magic" behind the NUTRIBULLET System starts with your handy in-store companion, the "Pocket Nutritionist" which teaches:

• Which foods should be organic
• How to choose a well-rounded weekly menu
• How to select the freshest produce
• Exactly how much produce to buy
• The health benefits associated with the foods you choose
• And more!

What Makes the NutriBullet Different?

David Wolfe, Health and Nutrition expert and bestselling author, endorses the NutriBullet.  Why?  Because, as David would say, “We are not what we eat, we are what we absorb!”  Aside from a very powerful motor, fantastic (patented) extractor blades, and a handy, super-easy cup filling system, the NutriBullet “breaks down and pulverizes the stems, seeds, and skins where most of the essential nutrition lies – unlike what juicers and blenders do… Eating extracted food is great for EVERYONE in any state of health – from top performing athlete to someone suffering from fibromyalgia – because extracted food is virtually predigested, so your body can effortlessly absorb and utilize all of the nutrition that food has to offer. Even when we eat the healthiest foods, like a salad for example, it’s a lot of work for the body to break that salad down to get it ready for absorption into the body. When we prepare extracted foods with the NutriBullet, the foods are consumed in their most absorptive state, so we get the nutrition WITHOUT having to rely on proper chewing, effective stomach acids, digestive enzymes and the like to break down the food. It’s done for us!” (Nutribullet Website)

Good News- A GIVEAWAY!

I am so excited to announce that Essential Weight Loss Support Group will be giving away one FREE 12 piece NutriBullet blender set to one lucky Essential Weight Loss reader! Follow this link to find out how you can win this blender.

Original review first posted here.