8 Steps to Wellness

This is something I teach in my practice Healing Feels Good in North Carolina. We can take steps each day toward getting our body and mind back in balance and to promote complete wellness. It can be a great reminder to keep ourselves on track and also work as a check list to make us self-aware of what we might be able to improve on in a daily basis.

Couple hiking

  1. Drink More Water: Your body is 60% water. It is a vital nutrient to the life of every cell and acts first as a building material!
  2. Eat Breakfast: The morning hours serves as a foundation for how our bodies respond for the remainder of the day. Did you know…You can speed you metabolism up by 20% by consuming Protein at breakfast? Skipping meals cause your blood sugar to peak and dip, affecting your energy and mood.  It can often cause over eating later on because you’re so hungry.

Quick Breakfast meal options:

  1. Get Moving! Want to feel better, have more energy and perhaps even live longer? Look no further than exerciseKeep it simple … But Consistent! Make just 30 minutes of movement your daily goal.               Research has shown that spending time in nature increases creativity and problem solving by up to 50%[1]. According to researchers “Our results demonstrate that there is a cognitive advantage to be realized if we spend time immersed in a natural setting. We anticipate that this advantage comes from an increase in exposure to natural stimuli that are both emotionally positive and low-arousing; and a corresponding decrease in exposure to attention-demanding technology.”
  2. Get Massage Regularly – Get the best out of your treatments by getting them regularly. Just like your vehicle needs maintenance, so do our bodies. Massage for maintenance is recommended once per month. Need a therapist? Learn more about massage and find one near you.
  3. Nurture Your Spirit- Keep positivity close by and stay away from negativity. This includes: those we surround ourselves with (Friends, family, relationships), our lifestyle (physical activity) or how we choose to spend our time.
  4. Eat the Colors of the Rainbow- No we are not talking about skittles. Fill your diet with foods rich in color that come from the earth. Fruits and vegetables are high in phytonutrients, vitamins, minerals, enzymes and more. The way to health starts with what you put in your mouth.
  5. Get Your Essentials, Supplement the Right Way-

Essential nutrients means our bodies do not make them therefore we must take them.  With our food supply compromised with over harvesting, GMO’s, toxins and chemicals it’s essential to take proper form of supplementation to fill in the gaps so our bodies can continue to thrive in this complex world.

** Watch video at: www.WellnessCustomized.com **

8. Sleep- This is the time where your body recovers, detoxifies, and regenerates. Better sleep = better health. Tips for better sleep here.

Online Coach: The Key to Weight Loss Success!

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Features Of The Interactive Weight Loss Website

 

TLS Website features

Meal Tracker

With database of over 250,000 individual food listings – including specific restaurants and brand names – the Food Tracker allows you to precisely and conveniently measure your daily eating. You can see your plan and compare day to day even from the past.

Supplement Tracker

High-quality weight loss supplements can make a major difference in results, but not when you forget to take them! Take them at times that work for your schedule with both email and text reminders, giving you the best chance to stay on track anytime, anywhere!

Exercise Tracker

The Exercise Tracker allows you to efficiently plan your workouts, providing easy design, weekly scheduling and more! TRACK YOUR PROGRESS with detailed records of exercises, weights and repetitions.

Weight & Measurement

Easily update your weight, body measurements, and custom progress trackers unique to you (ex. coffee, attitude, etc.).. You can view progress and sort by 1, 3 or 6 month intervals, along with calendar year and year-to-date. The Weights & Measurement tracker delivers a timeline and graphical display for all your areas of improvement, displaying your goal, total weight loss, and how close you are to reaching your goal weight!

 

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21 Day Weight Loss Challenge!

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Who is it for?

Those that are motivated and are willing to give it your all for the next 21 days! Whether you need to lose the last 10 pounds or drop the first 10 pounds, this is a great way to kick start your system by cleansing unwanted toxins from your system, speeding up your metabolism and balancing your body to get in in the Fat Burning Zone, not Fat Storing Zone. This is a brand new program that if followed correctly will yield great results!!! 

Stop Fad Dieting and treat your body the way it deserves! Fad Diets are not healthy as many deprive your body of nutrients, and through your metabolism off balance.Muscle vs fat

If you want to…
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4 Super Drinks to Help Detox

Smoothie Ingredients

 

4 Beverages to have while Detoxing

I wanted to share with you all 4 of my favorite beverages that you can incorporate into your detox week to enhance detoxification.  You will feel energized, hydrated and the incredible benefits of what it does inside your body will also appear on the outside. Everything starts from the inside.

During detox week, our goal is to infuse nutrients into our body to promote cleansing and maintain good health. By adding these healthy beverages we will load our body’s with enzymes, phytonutrients, vitamins, minerals, and antioxidants while flushing out toxins and impurities accumulated over time. These organic waters are not only meant to be used for detox week, but can be enjoyed anytime.

First thing in the morning is best to start the day, but they can be consumed any time of the day. You can chop fruits and vegetables the night before and put in a container in the refrigerator if that will help you save some time. I try to keep it simple as I am always on the go and I know many of you are as well. By just reorganizing our morning routine a little, you will be amazed at how you look and feel!

I usually make my smoothie or juice first thing when I wake up, that way I can drink it while I get ready for the day. Do what works for you and your schedule, as long as you get it done. We each have to find a way that works for us to make time for our health in small, simple steps.

Heres my top 4

  1. Fenny’s Deluxe Detox Smoothie
  2. Green Lemonade
  3. Ultimate Aloe on the go
  4. Warm Lemon Water

The last 2 on the list are the simplest, that you can incorporate any time, especially if your short in time. They are not meant to replace the top 2. They can be used in conjunction with. Also, these are not meant to replace a meal; they are meant to use in addition by adding super nutrients into our diet.

Ok, now back to the detox drinks…

A little about our ingredients, and why I chose them:

Cucumber: Helps to alkaline the body, is highly hydrating, full of B vitamins, silica, and electrolytes that help build clearer, brighter skin.

Celery: Very alkaline, packed with vitamins and minerals.  Celery is a powerful detoxifier and colon cleanser.

Apple: High in Pectin which is a powerful enzyme that helps protect against metabolic syndrome, and maintains healthy gut bacteria. According to traditional Chinese medicine: Red apples protect the heart and vessels. It also reduces the content of lipids as well. Green apples are probably the most beneficial. Although representing the liver, they are said to detoxify the inner body, promote teeth and bones growth, and help fight depression. Yellow apples help protect eyesight. An apple a day really does keep the doctor away!

Pears: Pears are wonderful for the skin and supportive of both the lungs and the colon. Contains many nutrients such as: vitamins C, E, B, and K, copper, manganese, potassium, iron, magnesium, selenium, calcium, zinc, and folate.

Banana: Promotes good digestion, prevents constipation, and contributes to healthy blood pressure and cholesterol levels. Contains vitamin B6 and magnesium which help promote better sleep. Bananas also have fiber, vitamin C, potassium, and vitamin A.

Lemon: Cleansing to the digestive tract, liver and gallbladder. Very alkaline, are high in vitamin C, and traces of calcium, potassium, and magnesium. Lemons are a powerful detoxifying agent. They support liver function, purify the blood, destroy free radicals and toxins, and  flush out bacteria Great as a weight loss aid.

Ginger: A great tonic, stimulates blood circulation, has warming properties, eases nausea, a powerful digestive aid, is anti-inflammatory, strengthens immune system, and fights common respiratory problems.

Cayenne Pepper: An incredibly potent spice, cayenne pepper is often used to detoxify and cleanse the body (mostly due to capsaicin). It has anti-cold/flu properties, aids in digestion, has anti-fungal properties, helps discourage formation of blood clots, supports weight-loss, promotes heart health, and aids in joint-pain relief.

Parsley: A powerful detoxifier, parsley aids digestion, removes toxins from the body, acts as a diuretic by flushing out the kidneys, and purifies the blood. It contains vitamin A, C, and E, folate, iron, and anti-oxidants.

Berries: Contain powerful Antioxidants that protect the body by neutralizing free radicals or unstable oxygen molecules, which can damage the cells and are a major source of disease and aging.

Pineapple: Bromelain! Super enzyme that is used for reducing inflammation, especially after a surgery or injury. It is also used for preventing muscle soreness after intense exercise. Also assist with connective tissue healing, Bromelain also contains chemicals that interfere with the growth of tumor cells and slow blood clotting.

  1. Fenny’s Deluxe Detox Smoothie *

Ingredients

1 cup Italian Parsley chopped

½ cup chopped cucumber

½ celery stick

1 small Apple or pear (or ½ large), cored and chopped with skin

1 banana

1/2 cup berries of your choice

1 cup water or coconut water

1 whole lemon, juiced

¼-inch slice ginger root, peeled

Optional spices you can add a pinck of: Cayenne, or cinnamon

*CHOOSE AS MANY ORGANIC INGREDIENTS AS POSSIBLE

Dirrections

Place ingredients in blender and blend until completely smooth.

2. Green Lemonade

In a juicer add the following:

1 head romaine* lettuce or celerygreen lemonade

5 to 6 stalks kale *

1-2 apples

1-2 carrots

1 whole organic lemon with skin

1-2 inches fresh ginger (optional)

 * You may use any of your favorite greens in the place of romaine or kale. Some excellent choices include: chard, collards, spinach, cucumber, ect, as long as there are dark leafy greens in there!

3. Ultimate Aloe on the go

So refreshing and delicious in natural strawberry-kiwi flavor, you can take this one on the go! I add it to a water bottle and take with me.

Aloe water

Our Aloe Juice is a rejuvenating tonic made from 100% Aloe Vera and 50% Aloe concentrated powder. It contains more than 200 nutrients, enzymes, vitamins and minerals, including 13 of the 17 essential minerals needed for good nutrition

Ultimate Aloe Juice has the IASC (International Aloe Science Council) seal that certifies to the quality of the Aloe content and purity.

>>GET YOUR ULTIMATE ALOE HERE <<

4. Warm Lemon Water

Squeeze half a lemon in a cup of warm, purified water and sip like tea. Read more about the health benefits of lemon water here.

Lemon-Water-istock-300x199s

 

 

 

 

 

 

I hope you enjoy these as much as I do. You will love the way you feel. It is completely worth it. It is up to you to value your health.

Please share comments on how you feel after detoxing, I would love to hear more about you!

Resolution: Detox

?Resolution Detox 2015

Resolution: Detox – Starts ONLINE Wed. Jan. 7th, 2015

Lose 7-10 Pounds
Join us for our Resolution: Detox. How would you like to lose 7-10 pounds? Kick start the new year with a healthier new you. The key to a fresh start, whether you want to lose weight or just be healthier is through a cleanse.
Private Facebook Group
We have created a private Facebook group where you can learn exactly how to do a detox cleanse step by step and since it’s online, you can do this detox cleanse from anywhere. Lets do this together!
To participate in the detox, be sure you order your NutriClean 7-Day Cleansing System today.
ORDER YOUR CLEANSE KIT TODAY TO BE SURE YOU GET IT IN TIME.

>> ORDER YOURS CLEANSE KIT TODAY <<

FREE coaching provided by Lifestyle Coach Fernanda Santiago during the detox event.
Event: Resolution Detox
When: Starts ONLINE Wednesday, January 7th, 2015
Join us for our “Resolution Detox” and you will learn:
• How can detoxifying help you loose weight, feel energized, improve mood, digestion and more.
• What are the safest & healthiest ways to detox?
• How you can improve the way you look and feel overall!
• Average weight loss is about 7-10 pounds
The NutriClean 7-Day System — uses exceptional herbs and botanicals to detoxify, cleanse, and purify the digestive tract and liver.
The NutriClean 7-Day System — is an excellent cleansing tool that should be used twice a year for optimal digestive, liver and colon health.
ORDER YOUR CLEANSE KIT TODAY TO BE SURE YOU GET IT IN TIME.