Bill and Erin discuss motivation, and how to get yourself off the couch. Movement is one of the keys to losing 45 pounds in 90 days, but sometimes taking that first step can be the hardest one.
Just Think. This could be the beginning of a New Health Movement.
I know it seems like a lot. 1/2 pound a day for 90 days, for a total 45lbs. But it can be done Simply by just doing 3 things that anybody can do.
1. Hypnosis (self-hypnosis) helps with Psychological hunger or emotional eating.
2. Nutrition (vitamins “VitaMist”) helps Cravings and the yoyo effect. Fills in the missing nutrients. Lowers cortisol
3. Exercise (walking or any form) stress reduction and Naturally boosts your metabolism.
WHO ELSE WILL JOIN ME???
WHO ELSE WILL JOIN US???
What better way to close out the year than by addressing your resolutions, and how to achieve them?
The Healthy Deihl was on the road, when Bill and Erin both completely failed to stay on their diets. Find out what to do when you have an off day!
Happy New Year, VitaMist family! Have you made your resolutions yet? Do you want to lose weight, exercise more, or make more money? There’s nothing wrong with having these fantastic goals, but I have a few ideas that you might want to consider adding to your list.
- Have More Fun
Work might get you where you want to go, but play will make you enjoy the ride!
- Be Grateful For What You Have
Did you know that being grateful makes you happier? Instead of thinking about what’s missing in your life, resolve to think more about what you have.
- Enjoy the Little Things
We all remember our most significant moments, but most of our lives happen in between those events. Don’t spend most of your life on autopilot, waiting for something big to happen! Pay attention to what’s around you, and enjoy the little things.
- Have More Confidence In Yourself
Confidence is indispensable. It’s great when other people believe in you, buhaving faith in yourself has an even healthier, happier, and more permanent effect on your life.
- Be More Conscientious Of Others
Remind yourself that the people around you have their thought, feelings, and struggles. Be more understanding of them, and your relationships will grow stronger.
- Be Kind TO Yourself
Not everybody will decide to be more conscientious this new year, so if you want somebody to be kind to you, you should start by being kind to yourself.
- Strengthen Your Relationships
Don’t make all of your resolutions about yourself, and what you want to achieve. Resolve to strengthen your relationship with your, spouse, family, or friends. Better yet, tell them about this resolution, and you can work on growing your bond together.
- Volunteer Your Time
Do good for others this year. Volunteering is an amazing way to bring a sense of meaning and purpose to your life, and it positively touches the lives of others as well.
- Take Care Of Your Health
Don’t forget to spray your vitamins every day!
I hope you take at least a few of these resolutions to heart. Better yet, use them all! And have a very Happy New Year!!!
From My Heart With LOV – Sari
We all know what the new year means, right? It is that time when we make inspirational resolutions to achieve a few goals, improve our health, recover from the holidays, and turn over a new leaf. The new year is full of promise, and we want to achieve all of our dreams at once.
Then by the second week in February, 80% of us will have failed.
Somewhere along the line, we forget about those goals, we feel overwhelmed by them, or we put them on pause. Our hearts are in the right place, but we tend to bite off more than we can chew. On some level, it makes sense to try and do it all in one go. The new year seems like a fresh start, and a good time to take on all of your goals at once. Unfortunately, we are not wired to make several changes at the same time. To be honest, we are not wired for change at all. Humans are creatures of habit, and those habits die hard.
So How Do You Achieve Your Goals For the Year?
Tackle them one at a time
It may seem painful and time-consuming to have to stretch all of those goals out, but your chance of achieving each of them increases when you do just that. That increase is not small, either. Your odds of achieving one goal at a time are drastically higher than your odds of sticking with many goals at once.
Whenever you take on many projects, it becomes incredibly easy to get weighed down by those goals. Motivation is a great thing, but it is easy to let it get out of hand to the point where you have too much going on. Focus all of that motivation one thing, and you will be surprised by how much more attainable your resolution feels.
Too much motivation might sound like one of those good problems, but having too much enthusiasm often leads to starting on many goals, yet never finishing any of them. Taking this enthusiastic approach splits your focus, reduces the importance of each goal in your mind, expends more energy, and may leave you struggling to continue with any of your objectives. Then when you have to quit, you are far more likely to quit all of your resolutions, rather than just pruning a few.
You do not have to abandon healthy eating or stay disorganized. Nobody is going to complain if you cut back on a few bad habits. Least of all your future self. Just don’t make all of your resolutions an immediate priority. Perhaps most importantly, remember that having an off day does not make you a bad person. You just have to try again tomorrow.
Your resolutions should inspire you, not fill you with dread.
Set SMART Goals
What is it that you want to achieve? Can you boil it down to something concrete and attainable? Many websites will teach you how to set SMART goals, but what it amounts to is making them: Specific, Measurable, Attainable, Relevant and Time-bound.
Specific: Make your goal clear. If you have a general idea of what you want to achieve, boil it down to what you need to do to get you there. For instance, instead of, “Lose 50 pounds,” choose a goal like, “Eat less than 1800 Calories per day until I get to my target weight.”
Measurable: Make sure that you have a way to track your progress! Tracking your progress motivates you, and makes your resolution easier to achieve.
Attainable: Keep your goals realistic; otherwise you may find yourself on a treadmill, never moving closer to your goal.
Relevant: Is this resolution worthwhile? Does it matter to you? The more important a goal is, the more motivated you will be to see it through, and the more satisfied you will be when you accomplished it.
Time-bound: Set a deadline! Again, make sure the deadline is attainable and set it in place. Having a target date keeps you focused, prevents the feeling that you will never achieve your goal, and it pushes all of those other resolutions down the road. When you do not have to worry about them immediately, the stress of wanting to achieve them melts away.
Just Like That
Instead of a list of resolutions weighing you down, you now have just one on which to focus. Your resolution is specific, relevant to you, and attainable. You have a plan to get where you want to be, a deadline to keep you on track, and measurable mini-goals to keep you motivated. You are ready to start the new year confident that you can accomplish all of your resolutions, and not have to make the same list next year.
We’ve all done it. Every one of us has overeaten at some point, and it’s bound to happen again. We tackle that holiday meal with a little too much zeal, or over-cheat on our ‘cheat day.’ We might spend the rest of the evening parked on the couch, trying not to explode. Worse, we often find ourselves in a shame spiral, lamenting our poor choices, and vowing to ourselves, “Never again!” That promise is one you’re almost guaranteed to break. So what should you do after overindulging? Rather than wallowing in guilt and making empty promises, it’s healthier both mentally and physically to take a proactive approach. Your goal the day after a binge should be limiting the damage, and helping your body to normalize.
What do I mean by normalizing? Well, you need to address a few things that overeating does to our bodies ASAP. For starters, blood sugar spikes are the path to the dark side Type II Diabetes. As your blood sugar skyrockets, your insulin levels increase to compensate. Increased insulin levels can lead to insulin resistance and diabetic or pre-diabetic conditions. Another threat is that eating too many calories puts your body on the defensive against free radicals. Yes, those pesky free radicals are even produced by digestion, and when you digest too much, your body’s defenses may not be able to keep up. There’s also the sodium issue to worry about, and the cardiovascular problems it can cause.
To prevent these free radical, blood sugar, and sodium spikes from causing too much damage, it’s important to focus on the way to get your body back to normal. The good news is that recovering from a binge can be much tastier than you would expect. Here are six foods and beverages that will help you get right.
Grab Some Fruit
But fruit is loaded with sugar, isn’t it? Yes indeed. The good news, though, is that natural foods tend to provide enough good nutrients to outweigh the bad. Fruits have a fair amount of sugar, but it also has a lot of fiber. The insoluble fiber in fruits can aid in cleaning out your digestive tract after a night of clogging up that very same digestive tract. Then the soluble fiber not only contributes to reducing cholesterol, but it can also help to stabilize your blood sugar levels.
Another major bonus to fruit is that it’s often packed with antioxidants, which will help neutralize free radicals that have burdened your body. Fruits like apples, grapes, cherries, and especially berries (of the raspberry and blackberry varieties) will go to work seeking out and destroying those free radicals. If you want to be proactive when you find yourself in a situation where overeating is a definite possibility, try including fruit at the same time. Though the best choice is to not overeat in the first place, if you’re going to do it, add fruit to the menu. It’s a bit like drinking a lot of water when you know you’re going to overdo it on the alcohol.
Side Note: While cranberries contain anti-oxidants, that doesn’t mean that cranberry sauce is OK to overeat. For starters, it usually has way too much added sugar to be considered healthy, and its most prominent anti-oxidant, Vitamin C, is destroyed by heat. Cooking up cranberry sauce makes it a rather weak source of nutrients. Cranberry juice suffers from the same problems. What you may want to try are cranberries that you dried yourself. Doing it yourself avoids much of the degradation of Vitamin C and Vitamin A caused by the commercial drying process. Just put them in the oven with the words, “low and slow,” in mind. Drying them at a low temperature over a long time can preserve many more of the beneficial nutrients.
Eat a Banana
Right about now you’re probably thinking, “I don’t know if you know this, Steve, but bananas are fruits, too.” Before you worry about my inability to categorize bananas correctly, know that this one is on the list for a different reason. The modern diet is heavy in salt, and this can have a lot of adverse side effects. You may have heard that salt makes you retain water, and this is more or less true. Tipping the sodium/potassium balance in favor of sodium makes it tough for your kidneys to filter water out of your body. These high sodium levels lead to not only increased blood pressure as your blood’s water content elevates but also a variety of medical conditions caused by increased inflammation. There are two ways to maintain a healthy sodium to potassium ratio. The first and best way is to reduce your sodium intake, but when you’ve failed at this, you can alleviate some of the strain on your body by increasing your potassium. Hence the bananas.
Contrary to popular belief, the best sources of potassium are not bananas. Foods such as spinach, black beans, white beans, watermelon, sweet potatoes, and butternut squash all have more. After a night of stuffing your stomach, topping off with heavy foods like sweet potatoes and beans might be difficult, but adding some frozen spinach, a watermelon slice, or a banana to your next meal should be pretty easy on your tummy.
Sip Some Juice
“Again with the fruit, Steve!” Settle down, fictional reader. I don’t mean fruit juice here. Cranberry juice and orange juice might contain antioxidants, but I’ve already talked about the problem with added sugar in these drinks. Additionally, those antioxidants are less than you’ve been lead to believe thanks to pasteurization. A more straightforward term for pasteurization would be boiling because that’s what they do to kill off bacteria. It also has the effect of destroying a lot of the goodness in your juices.
No, by juice, I mean making a healthy juice cocktail yourself. The morning after you overeat, bust out your blender and toss in these nutrient-dense ingredients:
Option One- Sweet-Tart Smoothie:
1 Granny Smith Apple, 1 Cup of Pineapple, 1 Cucumber, 3 Kale Leaves, 1 Handful Mint, 1/2 Peeled Lemon
Option Two- Tangy Apple-Kale Juice:
3 Red Apples, 3 Kale Leaves, 1/2 Peeled Lemon
Option Three- Fresh Herb Juice:
1 Cucumber, 2 Celery Stalks, 1 Handful Cilantro, 4 Basil Sprigs, 2 Red Apples
Option Four- Kickin’ Juice Cocktail:
1 Red Apple, 1 Cucumber, 1/2 Ginger Root Knob, 1 Handful Mint, 1 Spicy Pepper (Choose a spice level that’s right for you. If spicy isn’t your thing, you can try a fresh jalepeño. Removing the seeds makes them much less hot, and they have a great flavor. Or don’t add peppers at all! There just won’t be any kick to the Kickin’ Juice Cocktail.)
Don’t forget to core your apples! They’re often easier to blend if you cut them into slices. You can always add a teaspoon of turmeric to any of these juices for additional benefits, but I’ll have more on that later.
Add a Splash of Vinegar
Blood sugar spikes aren’t just dangerous for people with diabetes. They can lead to diabetes, and after a blood sugar spike comes a sugar crash. Accompanying this crash is a drastically increased appetite, which means that overeating one day makes you more likely to overeat the next day. So how do you prevent a cycle of overeating? That’s where vinegar comes to the rescue. Vinegar improves insulin sensitivity and lowers both blood sugar and insulin responses. Just a tablespoon added to a meal can have a positive effect on your blood sugar. A good rule of thumb is that the darker the vinegar, the better it is for you. Raspberry vinegar, balsamic, and red wine vinegar are all much better for you than white vinegar. A couple of exceptions are that apple cider vinegar and rice vinegar are both very healthy as well, with apple cider vinegar coming in second place behind raspberry.
Spice It Up
Vinegar can provide a nice, healthy flavor punch, but so can spices. With the wide variety of spices on the market, there are also a wide variety of effects. Capsaicin, for example, helps your body to metabolize all of that extra fat you had with your Christmas ham. Capsaicin, if you haven’t heard, is what makes peppers spicy, making cayenne pepper a healthy kick in the pants. Turmeric is also heralded for its anti-inflammatory properties and is used in Indian foods, relish, and mustard blends. It adds a pleasant bitter or pungent flavor to your meal. Other spices that may help lower fat levels and insulin while providing anti-oxidants include fresh cracked pepper, cinnamon, cloves, rosemary, oregano, paprika, onion powder and garlic powder. In other words, a great way to compensate for overeating is to make your meals taste better.
Last But Certainly Not Least
You thought that making up for a cheat day was going to be painful, didn’t you? So far I’ve told you that the best way to limit the damage is to eat some tasty fruits and juices, then make your meals more delicious with spices and a splash of vinegar. This is almost too easy, isn’t it? Well, it’s about to get even easier, and more enjoyable. Tip number six is to drink some wine. That’s right, wine is loaded with antioxidants, good for your heart, and has been shown to help shed pounds. It follows the same rule as vinegar in that the darker the wine, the better it is for you. So top off your holiday meal with a glass of merlot, and relax in the comfort of knowing that its antioxidants are undoing a lot of the adverse effects that overeating caused. Of course, you should consume wine in moderation, or you will run into problems from the alcohol content. Your liver has to work harder to filter it out, and your kidneys can strain under the pressure of dehydration. That said, a glass of wine is the perfect way to top off a great meal, for both your health and your sense of satisfaction.
I received an email in mid-December asking about appetite suppressants. My response was around ten times longer than it needed to be. This is a habit of mine, as some of you well know. After replying, I thought of two or three or ten more bits of information that I could have included. Rather than harassing a potential customer with multiple barrages of information, sending them into an information overload induced stupor, I decided that this topic would make for a decent Health Tip article. Especially considering how often “weight loss” is added to our lists of New Year’s Resolutions. So here we are. Everything you ever wanted to know about suppressing your appetite.
The first thing people usually think of when hoping to suppress their cravings is a chemical solution. Everyone wants that magic pill that will take care of their problem with minimal effort, but we want it to be healthy. No luck there. Appetite suppressants in pill form (aka anorexiants, anorectants, anorexigenics, etc.) are almost always classified as prescription drugs. In fact, loss of appetite is often a side effect of drugs, which pharmaceutical companies then leverage to rebrand their products as weight loss aids. These pills are usually chemically similar to either amphetamine or anti-depressants, both of which carry a long list of risks and adverse effects. If you’re ok with taking on these risks, you can speak with your healthcare provider to see if an anorexiant is right for you.
For a more natural way to suppress that appetite, you have a lot of options. I would recommend using several, or even all of them in concert together. The best way to control your appetite is to cut back on serving sizes, and eat multiple small meals or snacks each day, rather than three big meals. Furthermore, eating slower gives your body time to send “I’m full” signals to your brain. Studies have shown that cutting your food into pieces ahead of time helps slow down the rate at which we eat, and makes us eat less. Aerobic exercise tends to make us hungry, but it can also contribute to repairing the neurological pathways that tell us when we’re full. So there’s more to the whole “diet and exercise” mantra than you knew!
These are all great ways to make us eat less, but it’s still not answering the whole, “What’s a good appetite suppressant?” question. Well, the only surefire, healthy way to suppress your appetite is to put something in your stomach for it to work on. That may sound silly if you’re trying to eat less, but even drinking water can make cravings subside. Once your digestive tract has something to occupy its time with, it will stop sending hungry signals to your brain. Water should be your go-to solution for satisfying cravings because often times we mistake our body’s “I’m dehydrated” signal for “I’m hungry”. That means we grab our favorite snack food the moment we feel those cravings when what our bodies really want is water. No matter how much you snack, it’s not going to rehydrate you, so the cravings don’t subside.
Give Your Stomach Something to Think About
Water is processed pretty quickly, so if you are actually hungry, the effects won’t last long. The good news? There are other things you can eat that will occupy your stomach for longer. Proteins and fats take longer to digest than carbs. Studies have shown that protein eaten in the morning can keep you satisfied for much longer than when it’s eaten later in the day. A little egg white omelet goes a long way. As for fats, oleic acid is an excellent healthy fat that can suppress your appetite while lowering your bad cholesterol. Almonds, sunflower seeds and other nuts and seeds are all good sources of oleic acid. Insoluble fiber works well, too, and doesn’t carry the calories that fats and proteins have. Beans, legumes, whole grains, and vegetables are all high in insoluble fiber, so they’ll keep you satisfied for longer, with the added benefit of providing essential nutrients.
Avoid Simple Sugars
Now that we’ve covered a few natural appetite suppressants let’s talk about something that doesn’t satisfy your cravings. Always avoid foods high in sucrose and fructose. While this may seem obvious, it’s not just the calories you need to worry about. Fructose and sucrose are digested differently than glucose (the sugar your body uses for energy). They do not set off the chemical reaction that tells your brain that you’ve eaten sugar. Your brain needs glucose to run, so when it is low on energy, it will tell your body to crave sugars. But no matter how many candy bars you eat, that signal won’t shut off. A slice of bread, however, will work almost immediately.
Natural Appetite Suppressants
For supplemental appetite suppressants, Garcinia Cambogia and Hydroxycitric Acid have shown good results in some studies. The total body of evidenced, however, has been mixed. Some results support them as appetite suppressants and diet aids while other studies that found no conclusive evidence. Likewise, some doctors swear by them and others dismiss them as a fad. We’ve had excellent feedback from our customers about our b-slim boost and Slender Mist products that utilize Garcinia Cambogia and HCA, but testimonials aren’t the same as clinical trials.
Putting It All Together
There are a lot of natural ways to suppress your appetite, but most of them involve eating. Some other foods linked to diminished appetite include potatoes and grapefruit. At this point, you may have started noticing a pattern. All of the foods associated with appetite suppression are staples of a conventional “healthy diet” while the processed sugars we associate with an unhealthy diet do nothing to satisfy our cravings. So looking for a way to eat less may be going about it all wrong. If you find a way to eat healthy, the eating less part will follow naturally. And you’ll feel healthier, more satisfied and proud of your accomplishment. So pick up those nutritious and delicious foods, and eat to your heart’s content! It won’t be long before your heart starts feeling content much faster.
Dear VitaMist Family,
2016 is already upon us, and with a new year comes new resolutions. I say “new” resolutions, but we tend to make the same ones over and over. “This year I will lose weight.” “This year I will l eat healthier.” “This year I will l quit my bad habits.” “This year I will grow my business.” “This year I will meet new and exciting people.” “This year I will….”
When I hear these resolutions, I feel like there must be some way I can help you achieve them. Not just some of them, like being healthier with VitaMist, or losing weight with our diet support program. The VitaMist family wants you to reach all of your goals. Every single one of them. A new you for the new year.
That’s why I’m happy to announce that VitaMist is expanding VitaMist.com. We don’t just want to be a supplement retailer with some health tips. We have our hearts set on becoming a FREE resource for achieving all of your goals, that happens to sell supplements to pay the bills (including your bills if you’re interested in becoming one of our Nutritional Coaches!).
To begin with, look for our Comprehensive Supplement Primer later this month. Those of you who attended last summer’s Homecoming will be familiar with the Vitamin Primer that was given out. It outlined each essential vitamin, what it does, how much you need and how to get it. Now that document has been expanded into a short book that includes essential minerals, amino acids, and other vital supplements. On January 15th, we will be releasing this guide as a free eBook for everyone to download and learn from!
In the coming months, VitaMist’s online resources will be expanding to include health tips, business tips, beginner’s fitness tips, advanced fitness tips, healthy recipes, articles on how to organize your life (both at home and online), and even articles on how to have a healthy social life! If that doesn’t cover all of your New Year’s resolutions, you can email Ask Spray with your own suggestions. We’d be happy to hear from you!
When 2017 arrives, don’t you want a list of brand new resolutions? Or better yet, wouldn’t you love to not have a list at all? Stay tuned to VitaMist.com throughout the year. We’ll help get you there!
Happy New Year, everybody, and have a great spray day year.
From My Heart With LOV – Sari
- Address: 3015 S 48th St #101, Tempe, AZ 85282
- Phone: (800) 582-5273
- Email. [email protected]