Last week I shared with you my intention to go on a week-long fast. Well, I accomplished what I set out to do and now I’d like to fill you in on the details.

The first few days were the hardest of course. I had allowed myself an “out” after 3 days in case I felt the need, but indeed by the end of day 2 I knew I would go on from there. I made it through the entire week on only water with fresh lemon, tea with milk & cream, milk fresh from the cow (2 cups the mornings of the last days), and beet kvass. Having consulted with an experienced friend I chose not to consume any supplements, as this may inhibit deep cleansing (the body will use these nutrients rather than reaching deeply within cells to break down stored nutrients which would then also release toxins).

I broke my fast on Sunday with a small amount of scrambled egg, yogurt, soup made with chicken stock, and a loaded salad (I had dreamed about it all week )

Lessons Learned

One thing I will remember for the next time is that it is important to rest while fasting. This time around I was not able to do so and there were a few times when rest would have been very helpful. For instance, on day 2 I made a 6 hour round trip drive with my 3 youngest kids to purchase plants for our garden. It wasn’t something that could be postponed as the time to go was now, but I can not begin to tell you how difficult this was. Fasting, especially in the early stages, causes one to be fatigued both mentally and physically. Try driving for 3 straight hours in either direction and keeping up with 3 talkative, energetic little ones while trying to process information and make important decisions! The trip home was the most difficult because I was so overwhelmed with fatigue that it was necessary to make an unscheduled stop and drink a cup of coffee. This was enough to get me home as it wakened my mind sufficiently to keep my eyes, and brain, open; but it was not part of my “meal plan” for the week and so I was disappointed.

Along these lines, exercise does not fit in well during a period of fasting either (although somehow Jimmy managed to keep up with his usual routine). In the beginning I was able to do a 1 mile walk/run and spend most of a day working hard in the garden (planting some 800 plants from the aforementioned trip). I kept up with mucking the barn each day as well, but by mid-week it became difficult to carry my bucket of milk up 2 flights of stairs and into the kitchen. Obviously I did not get in any additional exercise.

And the coffee enemas? While a distasteful subject to many, I found these to be very helpful. They made me feel much better and super charged the cleansing process. I would highly recommend you consider giving this a try, and know that it will be part of my regiment any time I feel the need to expunge toxins from my body.

The most important thing learned from this experience is that I have power over food! Yes, I can control what goes into my mouth! Of course with the high fat/moderate protein/low carb intake that I am accustomed to I do not usually have a problem with unhealthy cravings. But at times there still is the desire to eat more than I should, when I should not, or things that are not good for me. These are only problems when I am very hungry or have not eaten enough fat or protein, so when fasting of course any of these things will be tempting. But I learned that I had within myself enough will power to say, “No!”, even when making food for my family. The hardest was passing up kettle corn on day 5, or shortbread which the kids had baked on day 6; but not a morsel passed my lips because by that point it had become almost second nature to just ignore the thought of eating anything!

Did I lose weight? Not much really, but that wasn’t my goal in doing this. Eight pounds worked their way off my frame and I am just determined now to keep it off and continue the downward trend.

Final Thoughts

Overall I found this a deeply satisfying experience, and one which I will continue periodically in the future. There will be few changes in my approach, mainly that I will try to structure my days in such a way that I can rest. I plan on doing monthly 3 day fasts in addition to my weekly 24 hours mini-fasts and will save the lengthier cleansing for times when I feel the need.

If you’ve considered fasting in the past, I would encourage you to do so. Even if only for a few days, it is well worth the effort!

Maureen Diaz is a homeschooling mother of 9, a Weston A Price Foundation Chapter Leader & educator, & producer of 3 cooking DVD’s including her latest, Liberation Wellness Home Cooking. You may learn more about these products and order from her website, www.nourishingtraditionalcook.com 

Mixing up the Thanksgiving Stuffing-*not* something helpful for me to eat!

Lately this is something which I have been contemplating a lot, as back in November and early December I very rapidly gained ten pounds-Ugh! As I squeezed into what had just a few weeks prior been an appealing dress, it occurred to me that I had better step back and take a look at what I was doing to cause this dramatic-and scary!-set back. Why, oh why, is it so easy to gain weight, but so hard to lose or keep it off?! There are several things which I identified as problems and needed to change.

First, way back in August I had a mishap which made it impossible to follow my preferred methods of exercise. In fact, for quite some time it was very difficult to perform any significant type of physical exertion, as it was simply far too painful and detrimental to healing! Because of the level of physical activity prior to this, my body had reset to a fairly high metabolism which I was able to sustain for a period of time. But after awhile everything slowed down again. By mid November nearly 3 months had passed, I was still having a great deal of trouble with my shoulder, and returning to running and dancing was still out of the question as the bouncing and jolting was simply too much. But I still needed to do something, as gaining more weight was not an option!

Another thing that had changed was my eating habits, to some extent anyway. I no longer strictly quit eating in the afternoon, but would often have a meal in the early evening. Experience had taught me that this was never a good thing!

Bread making was going on full blast about the middle of November as I prepared for the Weston A Price conference, for which I was providing sourdough bread cubes for stuffing. While I did not eat much bread, I did eat more than I had become accustomed to, which certainly upped my carbohydrate intake. The body loves to store those carbs as fat, and that seems to be just what happened-especially with the lack of good, physical exertion! I believe gluten is also a factor in my hypothyroidism, and so this was likely another contributing factor.

In addition to these things, I had often been enjoying a glass of wine or ale in the evening. While I never over-indulge and am against drunkenness-period!, I do not believe that enjoying a glass with dinner or at home while relaxing is wrong; it can even be good for you. But due to the high carb content of these beverages they are not our friend when we have a weight problem and as such need to be  limited.

One other “little” thing: I was drinking coffee fairly often again, something I had given up quite some time ago. My preference is for strong, dark coffee with heavy cream and Sucanat. The sugar certainly gave me a carb-start to the day, and the caffein is hard on the adrenal glands, suppressing the thyroid (along with the gluten in that bread), and here we go again…

The dark chocolate truffles which my children were making as gifts didn’t always make it into the gift boxes either

So here I am now, early January, 4 1/2 months after my little accident and still with a very painful shoulder, but determined to turn things back around. And I am! Recently I was able to start exercising again, albeit carefully. I can again run and perform my dancercize routine, and have added some abdominal and gluteous maximus exercises. Tea, much lower in caffein and acid, is again my beverage of choice and coffee is relegated to the occasional treat (with xylitol instead of Sucanat). I am not having the wine or ale (it can wait for a “treat”, once in awhile). While bread making is something I find very enjoyable, I feel no need to eat it. Coconut oil is again added daily as a supplement. And late night eating? A thing of the past!

And so the new year begins, and a “new” me! The pounds are not coming off as quickly as I would like, but they are coming off again! By this time next month I expect to be to a new low and even nearer to my goal.

Having problems losing the weight you need to lose? Perhaps you can benefit from my experience and join me in this most beneficial of endeavors: to arrive at the weight that is best for you and in the process look good, feel great, and have fun in the process!

1.       When making a goal, use the words “I choose to” instead of “I will.”  We are more likely to do something that we choose to do.

2.       Make goals specific.  Instead of “I want to lose weight” say “I choose to lose 10 lbs.”  Define what it is you actually want.

3.       A goal should be measurable so you know if you are on track or not and they need to have a timeframe so you know when you arrive.  For example, “I choose to lose 10 lbs by March 5, 2010” can be measured on a weekly basis to see if you are on target and it has a timeframe so you don’t spend the whole year trying to achieve the goal.

4.       Goals need to be realistic and achievable.  An example of an unrealistic goal is “I choose to lose 10 lbs by Jan. 2, 2010 (when you start on Jan 1^st).  Give yourself enough time to complete the goal.  If you are a 6’ tall, 300 lb man, an unachievable goal would be “I choose to weigh 120 lbs by June 1, 2010.”  No 6’ tall man is going to get down to 120 lbs and it would be unhealthy to do so.  If you are going to make a weight loss goal, give yourself a week to lose 1 to 2 lbs.  To lose 10 lbs, you would need at least 5 to 10 weeks to complete that goal. If you lose more than 2 pounds a week, then rejoice. It’s better to lose more than you think you will, then less than you are trying for.

5.       Give yourself a reward for completing a goal.  Don’t reward with food, though.  Get a new bike or outfit or treat yourself to a spa or a day off.

6.       Make mini goals where you can experience success within a 1 to 3 month period.  If you need to lose 100 lbs, don’t write a goal to lose 100 lbs.  Break that 100 lbs into 10 lb increments and reward yourself after every 10 lbs lost.

7.       Make healthy habit goals instead of weight loss goals.  If you’ve tried the weight loss goals and they haven’t worked, try something different that will get the results you want.  For example, let’s say you drink 6 soda’s a day.  A great goal would be, “I choose to be drinking only 1 soda by March 1, 2010.”  The steps you take to achieve that goal would be to drink 6 sodas a day the first week, 5 sodas daily the 2^nd week, 4 soda’s a day the 3^rd week and so on until you are down to 1 soda a day.  You can also make goals to rid your kitchen of processed foods, eat 2 to 3 meals a day instead of snacking, adding exercise to your schedule or whatever habits you need to develop to be healthy.

8.       If you finish your goal before the due date, pat yourself on the back, enjoy your reward and write a new goal.

9.       If you don’t make your goal by the due date, re-evaluate.  Was your goal realistic?  Did you eat the right foods?  You may need to make a healthy habit goal instead of a weight loss goal. Did you have any success, such as any pounds lost or good habits formed?  Pat yourself on the back for any success, no matter how small, and write a new goal incorporating what you discovered in your evaluation.  Do not focus on not making the goal.  Focus on all the positive changes you are making.

10.   If you find you are not losing weight even though your goals are realistic and you are eating the right foods and doing the right amount of exercise, get your thyroid, adrenals and hormones checked.  You may need to take iodine or other supplements to get your organs healthy again. Allergies can prevent weight loss as well. You may need to avoid grains and pasteurized milk products.

If you follow the 10 steps above, you will be successful this year with your resolutions.  Happy New Year!

Annette Presley RD LD, Chief Nutritionist for Liberation Wellness

Annette has been a registered dietitian for over 17 years and discovered several years ago that every thing she learned in school was wrong and the nutrition advice we dispense in this country actually causes heart disease, cancer, diabetes and obesity.  She is now dedicating her life to getting the truth out so people can live a truly healthy life.  She is founder of Find Your Weigh online at findyourweigh.com.

Disclaimer: Annette Presley RD LD provides nutrition advice and counseling regarding lipid disorders that is not universally accepted as evidenced-based practice in dietetics.  This nutrition advice is neither sponsored, endorsed, approved nor recommended either by the United States Department of Agriculture (USDA), Food and Drug Administration (FDA), National Institutes of Health (NIH) or the American Dietetic Association.  As such, prior to beginning nutrition counseling with or suggested by Annette Presley RD LD, it is strongly recommended that you consult your physician.

1 the act of committing or the state of being committed; dedication; application; a pledge or undertaking; an act of pledging or setting aside something

2. an engagement or obligation that resricts freedom of action

There you have it: the definition of “commitment”. Now let’s compare this with how people today commonly view the idea.

Marriage is a commitment, and a most serious one at that. When we marry we pledge our love and devotion to one person, “’til death do we part”. And yet many (even most) don’t. They forsake that promise, that commitment, and move on to a new person, a new “commitment”. Hmm.

How about commitment to a job? My job is homemaker. Am I committed to it? Indeed I am! But how about you? Is your job in an office, a factory, the cab of a truck, a store, the farm field or perhaps on the road fixing things for people? When hired we often say we are “committed to the job”, but are we? If we were really committed, wouldn’t we stay with that job for a very, very long time?

Another area where people are committed, or not, is to their health. Often we hear someone say, “I tried that and it didn’t work”. Recently someone told me this in relation to a particular health problem; they had “tried” herbs, and “they” didn’t work. In this person’s mind they were committed to changing their state of ill health by “going natural” and “it” didn’t work. But were they really committed, or did they just think they were?

Still more often I hear people say, in relation to the need to lose weight, “I tried every diet out there”. So they give up and either keep on getting fatter or they go the very risky, un-natural surgical route-because they have “tried everything”.

So what or whom failed in these commitments? Is the state of marriage faulty by nature? Are our jobs the cause of failure? Is the problem our spouse, the herbs God gave us, the diet or exercise plans we are “committed” to follow?

I submit to you that in any area where “commitment” is involved the problem is usually not with the “it” involved, but with us. When you try something, are you really committed to it? Really? I  submit to you that when we try, we  fail. It is only when we do, rather than try, that we succeed. Not necessarily with the initial effort, but as we continue to work, to do, success will follow. This is real commitment!

So as we ponder all those diets that we have tried (and usually failed), there are two things I want for you to think about. One is that just about any diet will work, at least temporarily, if we are truly committed to it. I lost weight with 2 different low-fat diet plans, for example. The problem was, I could not continue to follow through because they left me starving for more, which brings me to my main point. I could have remained committed to those plans, forcing myself to deprive my body of the nutrients it needed. But is that really wise?

Folks, I would propose that we choose a more healthy approach to our health and to weight loss. We are jaded by the failure of all those calorie or point counting, fat and nutrient deprived diets out there. Let’s face reality-diets don’t work! But real nutrition does.

So instead of being “committed” to “trying” this diet, that herb or supplement, or another gimmick, why not be truly committed to improving your health and losing weight through sound dietary principles such as those espoused by the Liberation Wellness program and the Weston A Price Foundation? These are the principles that truly work; but one must  first be committed, not just “try”. I  have personally lost nearly 60 pounds and overcome long standing thyroid and adrenal problems by adopting these principles. You can too if you’ll just do, rather than try. Be committed!

Maureen Diaz is a certified Liberation Wellness Nutritionist, Educator, and Cooking Instructor. She works from home where she oversees the education and daily life of her large family. Maureen has also produced 3 cooking DVD’s including her latest available now, the Liberation Wellness Cooking DVD. For purchasing information email Maureen at: mamasfollies@gmail.com or visit  FilmBaby.com.

Are Organics Worth Their Price?

That would depend . . .

The recession is lingering. . . . and for city dwellers in areas where agriculture is not big, this question can be important for a family’s budget.

While many families have sought out food co-ops and local farmers who aren’t certified organic but certainly are (they don’t use synthetic
pesticides, petroleum-based fertilizers, or sewer sludge), the chickens run free on grass, other families are making the hard choice on whether to spend their money on organic produce.

IS ORGANIC really important?

I recently came across an article in O Magazine — by author Nina Planck did a great job sharing her insights and research.

Our family is a ‘city’ family with a Whole Foods nearby a small market that provides local produce, meats, and dairy, and then
the BIG Super Market — Publix who has its allotted 6 feet of Organic produce 2 feet in the Meat section and so on.

To summarize Nina’s article, there were a whole bunch of European studies.  The bottom line is that we now know that organic produce that is free of synthetic nitrogen fertilizer has:

1.  A stronger immune system.  The nitrogen produces a watery,
sugary cell sap that compromises the plant’s health (imagine that).*
A healthy plant, makes a healthier meal, and tastier.

2.  Higher levels of beneficial antioxidants, including vitamin C
which helps prevent aging)

3.  More polyunsaturated fatty acids (according to the French)

4.  More nutrients according a 5-year study by 33 universities in
the United Kingdom

Maybe this will help you and your family — it’s what the guidelines we use:

These are the fruits and vegetables known to be MOST CONTAMINATED with  herbicides and pesticides

1.  Peaches
2.  Apples
3.  Bell Peppers
4.  Celery
5.  Nectarines
6.  Strawberries
7.  Cherries
8.  Lettuce
9.  Grapes
10. Pears
11. Spinach
12. Potatoes
13. Raspberries
14. Blueberries
15. Kale

My first weekly stop is our local market for any produce, meat, and dairy need.  Note that I pretty much put ALL berries on the buy LOCAL or ORGANIC list.  IF there is anything on my list that they didn’t have that our family really wants, we’ll go on to Whole Foods.  Then for our paper goods and household staples, it’s either the warehouse store or Publix.

Whole Foods brings in a lot of foods from South America — I never buy anything from South America even if it says ‘organic’ from South America because frankly I just don’t believe they monitor the farming practices – but this is just me.

Here’s the list of produce that is LEAST contaminated with herbicides and pesticides

1.  Sweet Corn
2.  Avocados
3.  Pineapples
4.  Cauliflower
5.  Sweet Peas
6.  Broccoli
7.  Onions
8.  Asparagus
9.  Bananas
10. Kiwi
11. Mangoes
12. Papaya
13. Eggplant
14. Cabbage
15. Watermelon
16. Tomato
17. Sweet Potato

Going Organic for many families is a lifestyle change — becoming healthier in all areas.  That’s how it was for us.  We are about 70% organic in our food — it’s all the kids knew until they went to school — and then they got introduced to world of their friends lunch boxes.  As for our cleaning, we are close to 95% green.  Of course, there is always room for improvement!

Why are farmers going organic?  One, the demand is huge.  Two, the money.  For some farmers it’s about raising healthier plants and raising soil fertility — which of course gives better plants!  Let’s hope more farmers choose to go down the organic path — more farmers means more choices and hopefully lower prices for us!
*There was a mention in Planck’s article that when a plant becomes dependent upon synthetic pesticides, it can no longer fend of pests naturally.  Kinda like when people become dependent on pharmaceuticals . . .

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Debbie Wysocki is the owner of Women with Dreams and residual Money secrets – companies that empower the average person to live an extraordinary life by teaching how to build profitable businesses in the network marketing arena.  She is a wife, mom, volunteer, a top producer in the MLM industry, a wellness educator,  a real estate investor, author, trainer, and former Beverly Hills financial analyst who is passionate about helping others succeed. Her motto is ‘How you do anything, is how you do everything!’ To see more of Debbie’s posts, go to:  www.WomenWithDreams.com/Blog For more information or to contact Debbie directly at Debbie@WomenWithDreams.com or 954-781-6629

"No Thanks" to sweet treats

Someone sent me an interesting and thorough article about the affects of insulin resistance in chronic disease.  The article details insulin resistance and its relationship to aging.  The information presented here is further support that a high fat real foods diet—like the Liberation Diet—is the way to heal your body and stay healthy.  At times the temptation to indulge in a sweet treat wins over my own knowledge about the health implications.  Reading articles such as this reinforces my conviction and strengthens my resolve to continue feeding my family nutrient dense, high fat, real foods and for saying “no thanks” to extra sweets.

Insulin Resistance: The Real Culprit

By Ron Rosedale

Let’s talk about a couple of case histories. These are actual patients that I’ve seen

Patient A saw me one afternoon and said that he had literally just signed himself out of the hospital “AMA,” or against medical advice. Like in the movies, he had ripped out his IV’s.

The next day he was scheduled to have his second by-pass surgery. He had been told that if he did not follow through with this by-pass surgery, within two weeks he would be dead. He couldn’t walk from the car to the office without severe chest pain. He was on eight different medications for various things. But his first by-pass surgery was such a miserable experience he said he would rather just die than have to go through the second one and had heard that I might be able to prevent that.

To make a long story short, this gentleman right now is on no insulin. I first saw him three and a half years ago. He plays golf four or five times a week. He is on no medications whatsoever, he has no chest pain, and he has not had any surgery.

Read the full article here

About Liz Reitzig
Liz Reitzig is President of the Maryland Independent Consumers and Farmers Association and serves as Secretary of the National Independent Consumers and Farmers Association (www.nicfa.com).  As a champion for real foods and farm freedom, Liz is a regular contributor to Liberation Wellness (www.LiberationWellnessBlog.com) and raises her own family on real foods from local farms. Liz is the co-founder and partner in a farm fresh buying club. She is also a Chapter Leader for the Weston A Price Foundation.

To schedule an interview with Liz or another representative of Liberation Wellness, call 800-327-9010.

Is the FDA fighting against our health?
May 7, 12:48 PMSF

Health News Examiner

Jefferson Adams

Do American consumers have a right to access healthy, raw, nutritious,
natural foods from local growers and purveyors?

Not according
to the FDA. Photo: Courtesy Claravale Dairy

Are raw, living foods sourced from safe local producers better for your health and immune systems than processed, genetically modified, pasteurized, homogenized, or irradiated foods?

Do you have a right to decide for yourself, and to choose healthy, raw, nutritious, natural foods from local growers and purveyors?

Take raw milk as an example. Since California established the nation’s most stringent raw milk standards, more and more people are consuming raw dairy products. Many of those people tout what they view as raw milk’s beneficial properties. They claim that raw milk and cultured raw dairy products help to relieve symptoms of allergies, asthma, arthritis, and other digestive issues, including symptoms of celiac disease.

Speaking from my own experience, after switching to raw dairy about six months ago, my hay fever has disappeared, my nose is never stuffed up any more, my stomach loves me, and I have never felt better. Moreover, my nephew suffers from classic milk allergy. If he drinks milk, his mouth swells up and he has to take an antihistamine. Recently, after witnessing the disappearance of my own allergies, and after reading that raw milk is hypoallergenic, we took the plunge and had him drink a glass. mom anxiously waited to see if he would have an allergic reaction. He had none. Nothing. Felt fine. Since then, I’ve been treated like the wise uncle. But enough of my story.

Raw milk is also rich in natural probiotics such as bifidobacteria, which along with prebiotics, have been shown to reduce inflammation and lessen symptoms in people with celiac disease and associated inflammatory conditions.

For example, a team of European researchers recently demonstrated that dietary probiotics and prebiotics can improve quality of life for people with celiac and associated conditions, such as type 1 diabetes and some autoimmune disorders. Their results offer some of the strongest support for the idea that eating foods rich in probiotics and/or prebiotics, such as raw milk, yogurt, and kefir can help a number of patients with celiac disease reduce inflammation and lessen symptoms of celiac disease.

However, the rights of consumers to access foods on their own terms are under assault from powerful agribusiness and food manufacturers through their influence over the FDA. The Farm-to-consumer legal defense fund summarizes the FDA position on consumer food rights as follows:

*Consumers have no absolute right to any raw unprocessed food, unless the FDA says it’s okay

*There’s no right to good health, except as approved by the FDA

*There’s no right for citizens to contract privately for their food

That’s right, according to the FDA, we have no right to contract with a farmer to grow or produce food outside of FDA approval and control. Approval and control that is heavily influenced by major industrial producers.

These and other issues regarding raw milk and other raw foods are the subject of a recent Mercola.com interview with Mark A. McAfee, owner of Organic Pastures Dairy. McAfee was instrumental in resisting attempts by big dairy interests to prohibit raw milk, and in pushing lawmakers to establish the nation’s highest raw milk standards here in California. The article talks about the quality and standards for raw milk, and instructs consumers in what to look for when searching out raw dairy products.

A growing number of people who believe that raw, living foods provide health and immune benefits are organizing to fight what many regard as an assault on the commercial viability of these foods and their producers by major food manufacturers.

Many people who currently enjoy access to raw, living, biodynamic foods from local, sustainable growers and purveyors are concerned about what they see as an FDA that is using laws targeted at major manufacturers to obstruct, restrict, and prohibit small farmers and food purveyors, especially of raw, living, natural foods such as dairy, almonds, juices, eggs, etc.

Regarding raw milk, McAfee points out that only six states presently permit the retail sale of raw milk: California, Connecticut, Maine, Pennsylvania, Washington, and Arizona. However, it’s important to realize that each state sets their own standards. California, specifically, has its own special set of standards for raw milk for human consumption, in which farmers must meet or exceed pasteurized milk standards, without pasteurizing.

You can find raw milk retailers in California by using the store locator available at Organic Pastures.  For other areas, check out the Campaign for Real Milk Web site. You can also look here to find out the legal status of raw milk in the U.S. state or country where you live.

Bay Area consumers may buy raw dairy and other probiotic, biodynamic foods at: Rainbow Grocery; Falletti’s; Molly Stone’s; Berkeley Bowl; and The Foodmill in Oakland.

People who want to learn more about the campaign for raw milk access may read about it at RealMilk.com, or OrganicPastures.com:

Consumers may learn more about supporting farm to consumer foods, including raw milk by accessing the Farm to Consumer Legal Defense Fund.

Read Full Story Here…

Kevin Brown is President of Liberation Wellness and co-author of the Liberation Diet. He serves as a Fellow on the National Board of Fitness Examiners, and is president of Visionary Trainers. Kevin and his wife Tracy are Chapter leaders for the Weston A. Price foundation, a non-profit organization that is helping restore real food to its rightful place in the American diet.

WHY Just Do It?

When anyone starts a transformation program like 30 Days to Wellness, the key is to begin with the end in mind AND keep your WHY in front of you.

WHY are you working for a new body?

Is it simply to:

~ Look Better
~ Feel Better
~ Improve Your Health
~ Enter a Marathon or Triathlon

How do we keep your WHY in front of you?  First write it out.  I am fit and healthy.  I have incredible energy.
I have ___% body fat.  I love to exercise — it moves me closer to my goal every day.

Be sure to include a picture of the YOU you want to be.  This picture can be a YOU from years gone by (but with an
updated head shot) OR perhaps you may find a picture of someone else’s body you like and you’ll need to slap your
photo on it.

The point is, before you pull the covers over you head and say no to exercise or yes to a second helping of mac n cheese,
take a look at YOUR WHY!

Here are 7 Secrets that many individuals have found to be useful in getting going — and sticking to an exercise program:

1)  Move to music — put a headset on or the radio or cable tv.  It will depend how you choose to get moving what your
options are, but there are a lot of options.  Double-the-heartbeat music makes it easier for you to move.

2)  Grab a friend or partner.  Most of the time when we meet friends, it’s revolves around food and eating.  For the next
30 days, commit to yourself to have all dates revolve around exercise.

3)  Make exercise a habit — we know that it takes 21 days to create a new habit — put the appointment in your calendar.
Move for at least 30 minutes EVERY day for 30 days.  When you’re exercising make sure you are elevating your heart rate
(yes, a fast walk will do it).

4)  Small Chunks — while sustained exercise is certainly beneficial, if you can only steal away for 10 or 15
minutes, go for it — every little bit adds up to reach your goal.

5)  Imagine yourself where you want to be — in other words, imagine yourself as if you have already achieved your Wellness
Goal.  This exercise is for all levels — imagine how you look — imagine  how you feel emotionally and physically.  Imagine
how great clothes look on you.  Imagine how people respond to you.  Imagine how you inspire others to stick to their fitness
goals.  It makes it easier to exercise.

6)   Buy some cute new exercise clothes (that one is for girls).  This will make you look forward to exercising.

7)   Try something NEW — if you always wanted to go rock climbing but have been putting it off, DO IT NOW!  Make this exercise
thing fun!

Here are a couple of more quick tips to stack the deck in your favor:

Create the space . . .

This is literal and figurative

1)  Where . . .

~ Will you be exercising at home?  If so, have you made room to do so?  Do you have all the equipment you need?  Free weights,
resistance bands, cardio equipment (if you aren’t doing the walking thing)?

~ Will you be exercising at a gym?  If you don’t already have a membership, do you know where you are going to join?

2)  When . . .

~  Schedule the time (space) with yourself.

~  Schedule time with your friends to exercise — it makes it fun!

3)  For Support . . .

~  An Accountability Team.  Typically this is a team of two other people besides you who you report into regularly your
results.  It helps keep you on track.

~  Build a ‘Love Posse’  Think of yourself as a flower with you in the center You need 5 people who will support you
unconditionally.

Our goal at Liberation Wellness is to support you in your wellness goals.  Let us know how you are doing!

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Debbie Wysocki is the owner of Women with Dreams and residual Money secrets – companies that empower the average person to live an extraordinary life by teaching how to build profitable businesses in the network marketing arena. She is a wife, mom, volunteer, a top producer in the MLM industry, a wellness educator,  a real estate investor, author, trainer, and former Beverly Hills financial analyst who is passionate about helping others succeed. Her motto is ‘How you do anything, is how you do everything!’  Be sure to check out Debbie’s blog at www.WomenWithDreams.com/Blog For more information or to contact Debbie directly: Debbie@WomenWithDreams.com 954-781-6629

Pastured eggs are highly recommended on The Liberation Diet; eggs with bacon, sausage, ham, fish, scrapple, or raw milk.  For frying it’s best to use butter or coconut oil.  Now that’s not a recommendation, you’ll find in any magazines catering to busy Mom’s, looking to take care of their families.

“E is for Eliminating the most fattening food of all.” Sugar and high fructose corn syrup spike your blood sugar and are loaded with empty calories. Dr. Oz says that whole fruit is the most slimming way to soothe a sweet tooth.

While The Liberation Diet concurs with Dr. Oz re sugar and high fructose corn syrup, it is key to remember that anything your mouth perceives as sweet is being turned into sugar by the body.  Kevin Brown and his co-author Annette Presley recommend eating fruit even less frequently than vegetables, and then only when in season and with real cream or some other healthy fat to increase absorption of antioxidants.

“A is for flab-blasting antioxidants.” Vegetables and brightly colored fruit continue to be linked to fat -burning and hunger control.  Dr. Oz says that they are extremely good for you and will provide plenty of energy.

Kevin Brown maintains that vegetables are certainly healthy, but not the foundation of health.  A good rule of thumb is to eat them in smaller proportion to fat and protein.  Always eat vegetables with saturated fat, to increase the absorption of antioxidants, vitamins, and minerals.  So remember to add butter or a lovely cream sauce to get the most out of your vegetables.

“C is for a Chocolatey weight-loss surprise.” Just when you thought he was done beating the antioxidant drum, Dr. Oz informs that dark chocolate is loaded with antioxidants, “especially a certain type linked to reduced hunger.”  I’d tell you which one, but readers are left to guess.

On The Liberation Diet, chocolate isn’t verboten, it simply isn’t touted as an antioxidant, hunger curbing, mood elevating, must have.  Eat well 80% of the time and enjoy an exceptional chocolate desert occasionally!

“H is for fat-flushing H20. Dr. Oz thinks people are so stupid that they routinely confuse thirst and hunger.  His wisdom here is to drink water whenever you’re hungry and that way you’ll always feel full and thus end up eating less.  I’m not really sure how much water Americans now consume, but I’ve looked around and it doesn’t appear to be curing anyone’s hunger.  Finally, when you tire of water, grab some green tea.  You’ll never guess why.  Yes, that’s right!  Green tea is loaded with antioxidants!

The Liberation Diet’s take on water is most refreshing because it’s something that is rarely talked about.  There is an epidemic of heart burn and acid reflux out there.  What really happens when dieters are convinced to drink water before eating in order to curb their appetites?  Hydrochloric acid is secreted into the stomach when we eat so that  food can be digested.  Drinking water dilutes this acid, thus impairing digestion and promoting digestive ailments.  While drinking excessive amounts of water will not flush toxins from the body, as is commonly thought, it most certainly will flush vital minerals from the body.  In short, drink when you are thirsty, but try to refrain from drinking at least an hour before eating.  In terms of quenching thirst water doesn’t even come close to Kombucha, which also happens to be a live fermented drink.  Real milk and broth are also excellent options.

Dr. Oz’s BEACH diet only works because it’s based on severe calorie restriction.  Menus do not exceed 1,200 calories.  I can only imagine the binging that takes place when coming off of this diet.  Dr. Oz gives us nothing new here.  It’s the same old vegetable pushing low-fat nonsense that got us into trouble in the first place.

The Liberation Diet extolls fat as the most important nutrient in the diet!  Half of your fat intake should be from saturated fats found in animal foods, coconut, and palm oils.  Not only is this a delicious way to get key nutrients, but it is also the best option for feeling full and satisfied when you eat.  This is why people on The Liberation Diet typically eat only twice a day.  They are sated when they eat and so they eat less and loose weight.  There are many other important differences between this diet and the ones that are being peddled to women.  Some of those have been highlighted in this post, but the best way to smash out of food prison is to buy the book and liberate yourself.

Lauren Snyder Grosz is a Certified Nutrition and Wellness Educator.  As a student on a lifelong quest for exceptional health and happiness, her mission is to empower people to take complete responsibility for their own health by rethinking everything we’ve assumed to be true and rediscovering what truly works based on accurate science.