It's Later Than You Think

Those who know me outside of "bloglife" know how much it meant to me to earn my Masters in Holistic Nutrition in 2008. Nutrition gave me back my life from Lupus. So at the age of 50 I went back to school to earn my Masters in Holistic Nutrition. The mission and yes, the passion, of the rest of my life is to help others the way I was helped. Because you see, western medicine isn't. It's shameful not once in the sixteen years I was battling active Lupus not one of my physicians (and I had a regiment of them) ever asked about my diet.

You know even a mechanic would check to see if you had gas in the car.

But I digress. After I earned my Masters I turned to the next step of my journey. How do I help people understand the standard american diet is killing them? How do I help them understand there is an urgency to them understanding this? That nutrition CAN make a difference in chronic illness. That nutrition can even prevent chronic illness. New research is even showing that proper nutrition can STOP bad genes from turning on. Do you get the immensity of that information? This is HUGE. It's so huge it makes me feel, well, it makes me feel, inadequate.

You know though I've been in remission for eight years, Lupus stole quite a lot of time from me. There were years (yes, years) when if I wasn't at work I was in bed resting so I could go to work when it was time again. There were times I couldn't get out of bed. Literally. But in all that downtime Lupus taught me something too. It gave me an appreciation for the time of my life which I don't think I would have had to such a degree had I not gotten sick. And in a very unmistakable way, it taught me time is elusive.

I have a friend who puts it this way, "it's later than you think."

A few years ago while working a nightshift I had the privilege of watching the sunrise with a cancer patient. She was a delightful, perky lady; a truly amazing person. To this moment I am in awe of her attitude. It's one sunrise I will never forget. Yeah the sunrise was beautiful but that isn't why I will remember it. I will remember it because that lady had such an awesome spirit. I felt so privileged to be able to share that sunrise with this person. It almost brought me to tears only I didn't want to cry in front of her. She was special. And perhaps, just perhaps, cancer happening to her didn't have to happen. Perhaps the standard american diet is what killed her. Processed foods are greatly lacking in the nutrients your body needs. According to the W.H.O. 70% of cancer can be prevented thru proper nutrition. So you might give some thought to changing your diet for the better to one brimming with whole foods . The human body can repair itself if given the nutrients it needs. In fact a properly working immune system kills cancer cells everyday. Yes, I said everyday. Eating nutritiously is vitally important. And please consider this today, not tomorrow because...

I have a friend who puts it this way, "it's later than you think".

As I sat down to write this blog post I thought of various clients and friends who only sporadically eat well and supplement with vitamins. Then they complain and blame the vitamin or supplement when really it's their inconsistency which fuels their health problems. Worse yet I thought of clients who sporadically purchase childrens vitamins. Because what they are teaching their children is it's ok to put health second. They are unintentionally setting-up their children for an unhealthy life. Meanwhile time flies by.

I have a friend who puts it this way, "it's later than you think".

Do you get what I'm trying to say? Time goes by quickly. It's elusive. And sometimes you run out of it. Life is such a priceless, wondrous gift. Wellness is the foundation of the quality of your life. Without wellness you lose choice. I've been there and done that. It's not fun. Unfortunately, it's really easy to let time fly by and to take wellness for granted. And it's a mistake to do so. Wellness must be taken care of and nurtured. Treasured. How many times have you thought "gee I should eat better" or "I'll quit smoking next week" or "gee I should exercise more" or "I'll do better tomorrow".

Tomorrow you may be sick. It may be later than you think.

Gratitude: A Circle of Joy

If you've followed my blog you know I usually write about nutrition and transitioning to a healthier lifestyle. I do this for a few reasons. One of the most important reasons is the gratitude I feel about getting my life back from Lupus thru nutrition. A nurse friend of mine clued me into the power of nutrition and supplements. Helping others like I was helped is my way to pay it forward. Gratitude is a circle of joy.

As you can tell, today I'm not writing about nutrition. As a holistic nutritionist I try to look at the whole of life and that which supports wellness. How you interact with other people and what you think and tell yourself, as well as, the ability to see and treasure the good in the bad are all important in the foundation of your happiness and wellness.

                                       It all starts with gratitude.

“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach


So I was overjoyed recently when my friend, Sue Ingebretson  told me about The Gratitude Book Project.  A book The Gratitude Book Project: Celebrating 365 Days of Gratitude (the national proceeds of which will go to four charities) comprised of an inspirational reading about gratitude for every day of the year. The co-authors of this book answered the question "What are you Grateful for?" in 200 words or less. I thought it was the coolest project ever! 

I contacted the editor Donna Kozik and jumped into the project with both feet. Let me tell you putting my feelings about gratitude in only 200 words was tough! My first draft was 1500 words. I sat at my desk straining my brain for how to condense it down to 200.

“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” — Albert Schweitzer

I guess you could say Donna and Sue lit a flame within me. I'm grateful to Sue for letting me know about the project and to Donna for the opportunity. You know when you have to reach deep inside for the words to explain how you feel it's an amazing uplifting process. It wasn't easy but it was awesome!


The stories and lessons of gratitude in this book will indeed light the flame within you too. One of the coolest things about this book is the circle of joy it will ennervate. It blesses those of us who are co-authors in the project to share with you our reasons and thoughts about gratitude; blesses those who read it and feel more gratitude in their lives and lastly it will bless the four charities (ASPCA, Make-A-Wish Foundation, FeedAmerica and Women for Women) to which national sales proceeds go to. And it doesn't end there! The blessings will be paid forward to everyone all these people and organizations come in contact with.  So you see how gratitude is a circle of joy. Isn't that cool?

I believe many, many lives will be changed by this book and am so very proud to be a co-author.  In an effort to achieve Amazon Bestseller status and increase the National proceeds to the four charities we ask you to purchase this book on Wednesday, December 15th. It can be purchased here: http://amzn.to/fbXLpN God bless you !

Pondering Change

Pondered a lot lately and reached a few conclusions.
Resolutions are born out of our discontent.
We WANT to change. We truly do.
We want to lose weight, be healthier, more successful, more organized, etc.

So often we profess a desire for change and then continue to do the same things over and over as if the result will be different. We are married to our habits, to convenience...... to our comfortable life. Change requires ACTION which is sometimes uncomfortable, at least, at first.


It's so much easier to stay mired in our customary everyday habitual routine which is safe and comfortable.
Let me say this about "habit". Habit may be comfortable but it takes away our power of choice almost as much as illness does. One can't both, stay mired in habit, and CHOOSE to CHANGE. Give that one some thought.

May I suggest you look at making healthful changes this way....

If you love your life, you will want to take care of your body. If you were diagnosed with a life threatening disease you would change your diet.... you might even exercise more (if you could) ... but you wouldn't be doing those things because of what the scale said or how you feel about how you look. You'd be doing those things because you love your life and didn't want it cut short.

So my question to you is: Why wait till you get sick?

As hard as change is it's much easier to stay well than get well.

Your wellness is the foundation of everything good in your life. Every good thing you do to support your wellness will pay you back in the enhancement of some aspect of your life. Think about it. Wellness  is integral to every part of your life.

You can make healthful changes, feel better, have more energy, and perhaps, decrease the amount of medication you take (with your physicians assistance). Don't attempt a lot of changes at once. Make one change at a time. When you're comfortable with that change go on to the next healthful change.

There's no time like the present to get started......

The Answer Between Your Ears

One of the most misleading protocols of conventional medicine is having people pop a pill to "treat" high blood pressure as though it were a disease. When their blood pressure drops they conclude they have solved their problem. Many doctors are happy at this point also. Hmmm blood pressure is high .... pop a pill .... blood pressure comes down ... everybody is happy. If your doctor is happy at this point......RUN! That doctor is into SICKCARE not HEALTHCARE.

Masking a symptom does not address the cause and does NOT create wellness. The blood pressure was not high due to a deficiency of blood pressure medication.

What if the person:
excessively consumes salt? doesn't manage stress well? has a deficiency of magnesium? has a below normal vitamin D level? doesn't drink an adequate amount of water? lives a primarily sedentary lifestyle and is overweight?

Blood pressure medicine doesn't fix any of those situations. Yes, high blood pressure is dangerous and a person may need medication to get them out of a danger zone. But along with medication they should receive instruction in lifestyle changes. Most of the time people are placed on a pharmaceutical and left there.

Now tell me. Does it really make sense to you to take a drug and NOT address the REASON the blood pressure is high?

Pharmaceuticals are not panaceas. They have side effects which can themselves negatively impact your life. We have become spoiled by convenience and convenience is killing us. It would be nice if we could just pop a pill for any ill that shows up. The sales of pharmaceuticals illustrate a large part of our population buys into the myth of "wellness"-by-pharmaceutical". But though they are life-saving in acute situations pharmaceuticals rarely if ever are the whole answer to a chronic problem.

85% of all disease can be directly attributed to lifestyle. Many cases of hypertension can be solved with lifestyle changes. The answer is between your ears. It's being consciously aware of the choices you make. The healthful choice is rarely the convenient one.

Real wellness is created by addressing the cause of the symptom. High blood pressure is NOT a disease, it is a symptom of a deeper problem. It often signifies lax healthstyle habits. Symptoms are the way your body tells you something is wrong. It is your body crying out for something it needs. (Think nutrients, water, exercise!)

Don't be satisfied with popping a pill. Strive in partnership with your physician to make healthful healthstyle changes. You may just find you don't need that pill.




Would love to support you in your transition to a healthy healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/ and get a free Ebook to get you started!



Super Nutrition Made Easy!

Life Is Not A Race

Been thinking a lot about my remission from Lupus. It's been six years. I was diagnosed in 1987. It was an amazing thing to get my life back after fighting with lupus for 16 years. I feel blessed and thank God every morning for my remission and second chance at life. Lupus took a lot away from me.....but it also gave me a lot...it gave me a perspective on life I wish I could bottle and gift to people.

For a long time I've been searching for the right words to express what Lupus taught me. Was reading a newsletter I subscribe too and found some words which come close to what I need to express.

"Life is not a race. It’s an experience. It’s a miracle."

We all need to exhale and slow down at least 10%. Don't wait till an illness comes along and forces you to slow down......the anxiety and stress in modern life is not necessary....it's something we do to ourselves by the choices we make.

Consider this. For a time I ran a pulmonary patient education program at the hospital where I work. Every morning the computer system would generate a list for me of folks who were admitted the previous day. Not long after I began receiving the admissions list I noticed something. Most days the vast majority of the admissions were due to health problems that were preventable! Do you realize 85% of diseases are lifestyle-related?

In wellness coaching with folks (especially folks coping with chronic illnesses) I always tell them two things:

1. Don't let western medicine tell you wellness is not an option. Doctors are not gods with crystal balls. There was a time when my life consisted of either being at work or being in bed resting so I could go to work. That was my life. Most days were, quite frankly, miserable. My docs referred to me as "unfortunate" and "steroid dependent". I am neither of those things today. You don't have to be a statistic either.

2. Take responsibility for your health ....Change the things in your life which do not promote health. I can guarantee you this; if you don't get serious about your wellness (and specifically about your nutrition) you will at some time be forced to get serious about your illness. Cos that is what you will be: ill.

All good things take effort. If you are serious about wellness you will change the things in your life you can change to positively affect your wellness. Nope, it's not easy to change your habits. It's not easy to change your diet. It's not easy to incorporate exercise into your daily routine. All good habits take effort and discipline. And yes you need to spend some money on supplements. Even prescription-pushing physicians are realizing the need for supplementation. There has even been an article in the Journal of the American Medical Association (JAMA) regarding the need for supplementation.

I will say this; taking care of yourself does reduce the anxiety in your life. When you are truly taking care of yourself; you make better choices and your priorities change. It's so easy to be sucked up into the whirlwind of busy-ness....but what is really important? You are. What are your priorities?

What stands between your health and possible illness? Your choices.

There is freedom in health. Wellness allows you to partake fully in the miracle called life. Don't take your health for granted. Illness decreases the choices available to you. Be proactive!



Would love to support your transition to a healthy healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/

How Will You Feel In 90 Days?

I'm sure you've heard the old adage if you keep doing the same thing you'll keep getting the same results. Unfortunately, most of us aren't listening when it comes to our health.



How many times have you thought to yourself you need to eat better or exercise more? Do you find yourself out of breath after a flight of stairs? Are you tired much of the time? Are you "out of shape"? If you don't change anything in your lifestyle 90 days from now you will feel the same as you do right now ...... or maybe worse.



Do you realize five of the leading ten causes of illness and death (coronary heart disease, cancer, stroke, diabetes, and atherosclerosis) are associated with diet ? Not to mention high blood pressure, obesity, dental diseases, osteoporosis, and gastrointestinal diseases are also related to dietary causes. 85% of all disease can be directly attributed to lifestyle. YOU have control over your diet. And what you eat MATTERS!

Everything you eat eventually makes up every cell in your body. I'll say it again.

What you eat matters. Nutrient-poor junk food makes unhealthy cells which may not function correctly. Nutrient-dense food makes healthy cells!



Consider this:


Researchers with Vanderbilt-Ingram Cancer Center and the Shanghai Cancer Institute in China have discovered a possible link between a diet rich in certain vegetables and a decreased risk for breast cancer. The study appeared in the American Journal of Clinical Nutrition.


The World Health Organisation feels 70% of ALL cancer could be prevented with nutrition.


The Lewin Group http://www.lewin.com/ has done a study showing sickness and chronic disease can be dramatically reduced by supplementing with nutritional supplements.


In 2002 the AMA in their Journal of the American Medical Association recommended everyone supplement their diet with a multi-nutrition product.


A Harvard study of more than 87,000 female nurses ages 34 to 59 found a 41% reduction in heart disease risk among those who took vitamin E supplements for at least two years.


A study of almost 40,000 male health professionals ages 40 to 75 found a 37% lower risk of heart disease among those who took daily vitamin E supplements of at least 100 IU for more than two years.


A National Institute of Aging study of 11,000 elderly people found those who used vitamins C and E supplements had a 53% reduction in mortality from heart disease and a 42% reduction in death from all causes, compared with non-users.


And most of all consider this:



An important video lecture by Dr Dean Ornish --- very short but very important! ... it's well worth the few minutes. http://www.ted.com/index.php/talks/view/id/252 This was life-changing research! Surely what Dr Ornish had to say made you do a double take! Poor lifestyle choices can turn on bad genes. By proactively choosing a healthy lifestyle you may keep bad genes from turning on. Wow! it's all about your choices.


Are you aware the Journal of the American Medical Association and the United States Department of Agriculture have admitted that today's produce no longer has enough nutrients to keep us healthy? That's why it's been recommended everyone supplement their diet with a multi-nutrition product.


So what are you going to do? How are you going to feel 90 days from now?


I'm hoping you choose to live your BEST life!



Would love to support your transition to a healthier healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/


Check out VitaOne - Super Nutrition Made Easy

Top Of The Food Chain?

It's amazing we are egotistical enough to regard ourselves as top of the food chain...... cos we do the dumbest things.

You know it's true. Just think about it. The only species on this planet who goes out of its way to feed their children nutrient poor junk food is the human species. That is exceedingly dumb. The human body to work in the way it was designed needs nutrients. Children especially need a nutritious diet.

Take a walk down the cereal aisle of any grocery store and you will see brightly colored super heroes and animal mascots jumping out at you from cereal boxes. The cereal aisle is a wonderland for children. Read the fine print of the ingredients on those boxes and you will wish you’d paid attention in chemistry class.

In the meat section you will see a big name brand of boxed lunches made for and advertised to children by the use of cute names and colorful characters on the boxes. Read the ingredient list fine print of these and you will find some have MSG in them, as much as 46g of sugar and high sodium counts. Let’s not talk about the preservatives found in these meals. It gives me a headache thinking about children eating this. Read the ingredients list and again you’ll wish you’d paid attention in chemistry class. Let’s not forget the rows of candy at the checkout most usually placed at the right height for children to peruse.

Nor does the marketing of unhealthy foods stop with the grocery store and television. Fast food restaurants feature play areas, clowns and toys. But nutrition? Not much. Though there is a growing revolt against it; unhealthy foods are even marketed to our children in our schools! Children who aren't allowed soda at home can buy it at school. Nobody needs soda. Why do we allow it in our schools?

And we wonder why we have an epidemic of childhood obesity, diabetes, and ADHD. Do you know what the #1 killer of children is? It's cancer.

Do you think the reason might be found in what we are feeding them?

The overwhelming marketing of poor food choices to our children has resulted in a childhood obesity epidemic. Some children are even exhibiting formerly adult health problems; diabetes, high blood pressure, hormone disorders and skeletal diseases. What are we to do? How can we protect our children? How can we encourage a healthy lifestyle?

Very simply we must model the behavior ourselves in our choices both for our health and theirs.

Would love to support your transition to a healthier healthstyle! Subscribe to the Empowering Wellness Newsletter at http://optimizetoheal.com

Avoiding The Flu Shot - Staying Well

Oh myyyyy there's a swine flu threat. Quick make a vaccine. HUH? Not so quick. There are a lot of reasons to avoid the flu shot. I worry about folks thinking a flu shot is the end all be all to protection. There is such a push for folks to get flu shots and not near enough talk about PERSONAL RESPONSIBILITY for wellness. There is a lot YOU can do for YOUR HEALTH. And YOU should be doing it!

Flu shots aren't a guarantee of protection. We all remember in 2004 when the flu vaccine didn't cover the prevalent strain. There was also a study published in the Lancet which revealed there was no correlation between the flu shot and reduced risk of pneumonia. Other studies have come to the conclusion the flu vaccine is no more effective than a placebo. Hmmmm, the "experts" don't talk much about that do they?

One of the most important parts of personal responsibility for wellness is to not just follow advice. Let me explain. Some people have what I call the "Lemming Syndrome". If docs say it it must be true and they don't feel the need to find out the facts for themselves. Don't be a Lemming! Get the facts for yourself. It's YOUR LIFE we're talking about here. Who cares the most about YOU? YOU DO.

Have you ever wondered about what is in a flu shot? You really should. Read This and Read This TOO Draw your own conclusions. Note that vaccines contain mercury. In fact, there is 250 times the mercury than what is legally classified as hazardous waste in a multi-dose flu shot. Does it make sense to you to inject that in people? There are antibiotics in vaccines -- to kill off STRAY BACTERIA -- in the cocktail. Don't ya think it's a little scary to know there are stray bacteria in there? Google why those stray bacteria are in there and where they come from. (Well, I'm not gonna do all your research for you.)

Some vaccines contain Polysorbate 80. Look it up on PubMed While your looking things up; look up the connections being made about the combination of mercury, formaldehye and aluminum causing Alzheimer's.

Finally, consider that there is no evidence that flu shots actually work. You can find studies which say just that on Pub Med.

So what do you do?

1. Make sure your body has an adequate level of Vitamin D. (You can test for this in the lab - ask your doc.)Also google "Vitamin D".
2. Cut out sugar! Sugar depresses the immune system.
3. Manage your stress! Stress depresses the immune system.
4. Eat for health. Think nutrition. Eat whole fruits and veggies. Add garlic (a natural antibiotic) to your favorite recipes. Drink healthy green drinks (i.e. juice together broccoli, kale, cucumber and celery and add an apple).
5. Get sleep. Lack of adequate sleeptime depresses the immune system.
6. As recommended in the June 2002 issue of JAMA add a quality nutrition supplement to your health regimen. I recommend VitaOne and Limu Plus .
7. Get into the habit of daily exercise. It helps strengthen the immune system and relieves stress.

One thing good about the swine flu threat is it gets people thinking about how NOT to get sick. Health is so often taken for granted. Start today to take more personal responsibility for your wellness. Wellness is freedom and illness is a prison with a lot less choices.

Would LOVE to support you in your transition to a healthier lifestyle. Subscribe to my wellness newsletter "Empowering Wellness" at http://optimizetoheal.com

Pandemic Pandemonium

Well good morning folks! Had an interesting (and very tiring) shift at the hospital last nite. Our ER was on diversion. (Meaning not accepting any more people - diverting to other hospitals). Why? not because of weather or trauma cases... but because the ER was crammed full of people freaked out by the swine flu.

And guess what, not even one of them had swine flu.

Let's calm our jitters. Folks who cram ER's for no good reason could possibly delay services to folks who REALLY need help. We are not at the moment having a pandemic. In fact, at this point we shouldn't even use the word. I believe the media and various government agencies have used this word very irresponsibly. At this point we don't even have an epidemic, much less a pandemic.

Yes, we should be concerned. Caution is called for here but not craziness. I can't imagine why our government leaders haven't CLOSED OUR BORDER with Mexico. (Boggles the mind doesn't it?) Maybe we should ask our leaders why our border has not been closed? Ask the senate and congress and our president

What should YOU DO?

Take personal responsibility for YOUR HEALTH. Wash your hands, support/strengthen your immune system by eating recommended servings of veggies/fruits, take a quality multi-nutrition product (I recommend VitaOne and Limu Plus and get plenty of rest.

I will go on record saying I don't believe in flu shots (nor is there one for swine flu). I believe (and I'm not alone in believing) immunizations weaken your immune system. Do YOUR due diligence and come to your own conclusions about that. Especially google the ingredients of immunizations before you take the step of getting a flu shot. If you think it makes sense to inject that cocktail in your one and only precious body.... well, what can I say? Ouch. Read here: http://tinyurl.com/c5jf9v and http://tinyurl.com/djh64w .

The people who survive epidemics have strong immune systems.
Isn't that just common sense?
How do you have a strong immune system?

You EAT NUTRITIONALLY WELL.
Get plenty of rest.
Get Moderate amount of physical exercise .
Manage stress.
.....and as recommended in the June 2002 issue of JAMA supplement your diet with a quality multi-nutrition supplement.

So don't let the media whip your emotions up! Use your common sense. Take CARE of yourself. Every cell in your body is made from the nutrition you take in. Take in nutritionally-poor junk foods and your body will build cells which may not function normally. Help your body to help you. Take in nutritionally dense veggies and fruits and build cells which are strong. Give your body the nutrients it thrives on!

Healthy cells make healthy systems make a healthy body!

Make sense to you! Yes! Good! Now calm down and take good care of you!

Eight Weeks To A Healthier Lifestyle

Many of my clients tell me they want to live in a healthier way. They know they need to overhaul their eating, but don't know where to start and often they feel more than a little overwhelmed. Does that also describe you? Does the prospect of a major lifestyle change seem a little overwhelming to you?

Making healthy lifestyle changes does not have to be overwhelming. The key to incorporating healthy positive changes in your lifestyle is to break the changes down into do-able actions. As you gradually make positive changes in your lifestyle and consistently repeat them, they will become new healthy habits.

Before you start making changes I would suggest you keep a journal while you are instituting changes into your lifestyle. Write about how you feel about making changes, the difficulties, as well as the successes you have along the way. What changes might you make? Here's a suggested (but not all inclusive) 8 week plan to get you started on your new healthy lifestyle:

Week One: Instead of drinking soda drink water. Drink at least 64 ounces of water per day. Does this sound like a lot to you? Get yourself a 32 ounce mug. It's much easier psychologically to drink two mugs of water rather than 8 - eight ounce glasses. I would suggest getting a good water filtration system for your home or drinking spring water which you can find in any grocery store. Do not drink tap water! You may add lemon to your water to enhance taste.

Week Two: Eat a salad every day. I would not recommend the "chemical ridden" salad dressings in your favorite grocery store. Rather, you may use a little orange or lemon juice as a dressing or a tablespoon of flaxseed oil. Olive oil makes a good salad dressing especially if you add a little minced shallot, Dijon mustard, garlic powder or minced garlic to it. You might also go to your favorite library, bookstore or online vegetarian website and look-up a recipe for healthy salad dressings. Don't use the commercial brands.

Week Three: In addition to the salad you're now eating everyday, resolve to eat five more vegetable servings per day. This isn't hard when you stop to realize a serving is only ½ cup. Be sure to eat vegetables of different colors. Make your plate colorful! The more colors in your plate of food, the more nutrients you are giving your body.

Week Four: Stop eating all fast and processed foods. Yes, it's really convenient to pull into the nearby fast food place or to nuke something in the microwave. But these foods are lacking in nutrients and are high in both calories and the wrong kind of fat. Use the rule -- 'if God didn't make it, I won't eat it'. Think of it this way: every cell in your body is made from the food you eat. If you eat less than healthy food, your body will enjoy less than optimal health.

Week Five (for coffee drinkers): Cut down on coffee! Resolve to have only one cup in the morning. If you are a heavy coffee drinker you may consider having one cup of caffeinated coffee and remaining cups 50/50 caffeinated and non-caffeinated. Gradually change over to just 50/50 and then slowly decrease the number of cups you have until you're only drinking one cup. You might even consider booting coffee out of your life. Perhaps, switch to green tea for its antioxidant qualities.

Week Five (for non-coffee drinkers): Have a cup of green tea every morning. For added health benefit, add 1/2 tsp of cinnamon.

Week Six: Begin eating four fruits a day. If you haven't been wild about eating fruits up till now then start with eating two a day and work up to four. Oh and fruit juices don't count! Your body needs the fiber from whole fruit.

Week Seven: Incorporate some form of exercise into your daily regimen. If you have been mostly sedentary for some time, do check with your physician before starting an exercise program. Your exercise regimen could be as simple as walking. Get a pedometer and work up to 10,000 steps per day.

Week Eight (for smokers): With the issuance of the recent Surgeon General's report, don't you agree it's clear how bad smoking is for your health? Here it is if you haven't read it: (http://surgeongeneral.gov/) . There are many ways to quit smoking, however, there is no one way which works for everyone. You might try hypnotism or auricular therapy. Some folks go "cold turkey" and just stop. If you are a heavy "nervous" type smoker I recommend you talking with your doctor about how to quit and be sure to look-up an area support group. You can find a smoking cessation group in your area by contacting the American Lung Association or by calling the respiratory care department of your local hospital.

Week Eight (for everyone): Go through your kitchen pantry and refrigerator and throw out anything containing high fructose corn syrup or artificial sweeteners (i.e. aspartame, NutraSweet, Splenda).

Give yourself a pat on the back. You have worked very hard for eight weeks. The changes you have made in your lifestyle have gotten you started on a healthier path. You may have even lost some weight during these eight weeks. Your consistency with these changes will change your life. You will find you'll have more energy, less aches and pains and a healthier frame of mind. Congratulations!


For support in transitioning to a healthier lifestyle subscribe to "Empowering Wellness" Newsletter at http://optimizetoheal.com