Wake Up Beverage: 8 ounces water with  juice of 1/2 lemon, stevia to taste if needed
Breakfast: Cleanse & Detox Smoothie
Mid-Morning Beverage: 8 ounces water with  juice of 1/2 lemon, stevia to taste if needed
Lunch:

• (2 cups) Light Vegetable Soup
• (1/4 cup) Avocado Bean Dip with 1/2 -1 cup raw veggies
• 8 ounces of Iaso Detox Tea

Afternoon Snack: Cleanse & Detox Smoothie 
Before Dinner Beverage: 8 ounces water with juice of 1/2 lemon
Dinner:

• 2 cups romaine lettuce or baby spinach
• 2 cups fresh raw veggies (cucumber, carrots, celery, tomatoes) in salad, extra virgin olive oil and apple cider vinegar and salt free spices to dress salad.
• 4 ounces cooked lean protein
• 1-2 cups cooked green veggies (spinach or kale, broccoli sauteed with garlic and olive oil)
• 8 ounces of Iaso Detox Tea

After Dinner Snack:

• 3 hard boiled egg whites, 1 ounce of unsalted mixed nuts

Before Bedtime: Decaffeinated tea with ginger, lemon and stevia to taste
Substitution Suggestions:

• If the idea of making soup for lunch is a turn off, just sub a salad instead.
• If you feel you need some protein at lunch, choose a lean protein and have 2-3 ounces.
• If you need a snack between breakfast and lunch, choose some hard boiled eggs or egg whites, raw veggies or nuts.
• You can also sub the avocado bean dip with some homemade hummus if you prefer.

So, here we are, deep into the end of the year.  We have gotten past Halloween, Thanksgiving and Black Friday.  Now on to Christmas and New Years Eve.......  I don't know about you, but right about now is when my Q4 weight gain starts moving in.  First, everywhere I turn there is SUGAR!  Stores, Office, Home, I cannot seem to escape it.  Once I get past Halloween, and I have regained self control, Thanksgiving settles in.  Who can say no to wine with Pumpkin and Pecan pies??  Obviously, I can't.............  Upon recovery from Thanksgiving, gifts upon gifts of sugar flood my life and BOOM, its Christmas and New Year's Eve all in one ball of fury.  And that friends, is end of year weight gain in a pretty package with a sparkly bow!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

Ok, so now that we have acknowledged it, how do we cope and do our best to avoid it?  Below are great tips to help you and me avoid the dreadful end of year weight gain, winter fat, holiday muffin top or whatever you want to call it.  Seriously, its tough to avoid!

1. Be Realistic
Don't try to lose weight between Thanksgiving and New Year's. Studies have shown that people who tried to lose weight between Thanksgiving and New Year's ened up gaining the same amount of weight as others who were not trying to slim down. A better plan is to aim put off weigh-loss efforts until after Jan. 1.

2. Hydrate
Stay hydrated!  It's easy to forget to drink water when your rushing around in the hustle and bustle. Your body easily confuses being hungry and being thirsty, so drinking water regularly will keep you from eating when what you really need is to drink.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

3. Limit Alcohol 
Alcohol calories add up fast. A 12-ounce beer has 140 calories and a 5-ounce glass of wine has 100. Plus, having too many drinks lowers your inhibitions, so when you indulge you’re likely to eat more. So stick to just a drink or two, or be the designated driver and avoid alcohol altogether.

4. Eat Slowly
Some research shows that slow eaters tend to eat less food. Try this: Chew, chew and chew your food some  more.  You want mush before you swallow.  Swallow each mouthful before taking the next bite.  And, chat while eating to keep from making your food disappear so fast.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

5. Beware the Buffet
A bountiful buffet can be a challenge for many. I mean, everything looks so delicious and it is right in front of you inviting you to take a bite!  You wouldn't go to a restaurant and order everything on the menu, would you?  Scan the choices before you pick up a plate. Or take smaller portions of a variety of dishes.

6. Outsmarting Food Pushers
I am so grateful for any host who prepares a meal for me and others to enjoy.  But, the host also has the expectation that their guests will consume the majority or all of the food.  And rightfully so, because the host doesn't want to be stuck with a ton of left overs!  Pressure from hosts to eat beyond your fill is a common challenge. One way to keep from over stuffing yourself is to take small portions and ask for seconds. This way, you are enjoying without over eating and your host is pleased you are eating!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

I hope you found these tips helpful.  Between now and the end of December, most of us will be challenged in many of the area's mentioned above.  Stay strong and remember, the goal is to maintain your weight instead of trying to lose.  Save the weight loss efforts for Jan!

Do you ever have a night, where it seems no matter how tired you are, you cannot sleep?  You toss, turn, and worry about how early you need to rise, which gets you freaking out about not getting sleep?  This happens to me often and it can really be a doozy when you need to be focused and alert the next day.  In my research of different techniques I can practice (that do not include medicine) to help me get to sleep, I came across a this Life Hack called the 4-7-8 Breathing Technique.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​

This technique is designed to help you relax your mind and body at a rapid pace, just 60 seconds, to get your body calm enough for sleep.  If we cannot let go of the anxiety, stress, problems, worries and such, it makes falling asleep difficult.  What I love about this technique is that it is simple enough for anyone to understand and try.  The downside is that it will take quite a bit of practice to master it for falling asleep in 60 seconds.  However, even if it takes longer than 60 seconds, it is a great relaxation and mind clearing exercise.

Below is a video to help you learn how to try 4-7-8 breathing.  I would recommend trying this in bed if you are trying to sleep.  But, it is a great meditation and relaxation exercise at well!  I will certainly be learning how to master this technique! - Bodynista

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

Do you ever get that feeling in your gut where you think "something just isn't right"?  Whether it's feeling bloated, constipation, diarrhea, nausea, gas, or a host of other symptoms that you would never think to be gut related, keeping your gut in check is critical for maintaining your overall health.  Many of us experience some kind of gut issue whether we know it or not.  Gut issues arise from your bad gut bacteria outweighing your good gut bacteria.  It is an easy balance to disrupt and can be a challenging one to restore.

Signs You Have Too Much Bad Gut Bacteria
How can you tell if you have too much of a bad thing going on?  Here are some simple signs that most of us can pick up on:
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Digestive symptoms associated with too much bad gut bacteria:

• Constipation
• Excess intestinal gas
• Too little or no intestinal gas
• Chronic diarrhea
• Chronic bad breath

Other symptoms of gut flora imbalance may include:

• Hormonal problems
• PMS
• Menstrual complaints
• Prostate trouble
• Breast enlargement in men
• Need for sexual hormone medication
• Candida infection (candidiasis)
• Chronic anemia
• Chronic respiratory problems
• Dairy product allergies and intolerances
• Vitamin B deficiencies
• High cholesterol levels
• Neurological problems
• Severe bruising problems
• Chronic vaginal infections
• Chronic bladder infections
• Osteoporosis
• Sarcopenia

What is a Probiotic?
Assuming you can identify with an item or two mentioned above, you may be wondering how to fix it.  There are a few "go to" ways of fixing this problem that do not require a visit to your doctor.  You can heavy up on live culture yogurts and fermented foods.  Or, if neither of those are part of your normal diet, you can try a probiotic.  The critical thing you want to look for in a probiotic are 1. Live Cultures and 2. Unique Strains.  These two things are needed to fight the bad gut bacteria and start increasing the growth of the good gut bacteria.

NuSkin offers a probiotic that contains it's very own unique strain of Lactobacillus, which has shown extraoridnary resillience to the growth of undesirable bacteria in the gastrointestinal tract. Pharmanex® ProBio PCC, from NuSkin, contains 2 billion live organisms of the potent probiotic bacteria culture of Lactobacillus Fermentum PCC.  

Probiotics come in all shapes, sizes and prices.  What I love about this product is that all the needed goodness is wrapped up in ONE capsule that you take ONE time per day.  Others tout the same benefits when you take 3 capsules per day.  It is so much easier to remember something once per day that it is to remember 3 times throughout the day.  
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Need some more info?  CLICK HERE to check out the information guide here.

​Bottom Line: keeping your gut healthy not only helps you feel better, it keeps your body running more smoothly in all areas.
​
- Bodynista

Most of us have had a massage at one time or another, whether from a professional, partner, spouse, friend or self.  There is nothing better than having someone help you work out muscle soreness.  But, outside of how wonderful a massage can feel, there are some true health benefits:

1. – Improves the blood flow
2. – Stimulates the secretion of sweat
3. – Reduces fat
4. – Accelerates the blood flow through the issue
5. – Eliminates those acids that could cause cramps
6. – Affects the relaxation and muscles stretch
7. – Other benefits

How is massaging your feet connected to this?
Applying pressure on specific points of the feet can really help the organs improve and maintain good function.  It’s recommended to massage your feet every night before you go to bed, which should not take more than 15 minutes.

There are a very large number of nerve endings that are concentrated on your feet; they run like a like a spider web all over your body.  Foot massage means healing.

Massaging your feet nightly should not be a chore, but comforting.  If you are looking for a perfect "by the book" method, one has been outlined below.

How to Massage Your Feet

• Start by applying massage lotion to the feet. This is not mandatory but is usually recommended since most feet have some degree of callous which the lotion can help alleviate, as well as reducing the friction between your hands and the patients' feet.
• Warm up the lotion in your hands by rubbing your hands together before applying in a downward motion from the ankles to the toes on the top portion of the foot. Repeat this wiping motion, downward from the ankles to the toes, spreading the lotion and promoting circulation, warming up the feet.
• Next apply lotion to the soles of the feet, one foot at a time, using both hands. Hold the foot in your hands with your thumbs on the sole of the foot and your fingers holding the top of the foot. Rub your thumbs repeatedly from the heel area up through the arch of the foot to the ball of the foot, one thumb and then the other thumb, over and over, spreading the lotion and warming up the sole of the foot. Your pressure should be fairly light to begin with.
• You may also twist the foot with both hands, back and forth, bringing the small toe towards the sole of the foot and then back in the other direction, twisting the small toe towards the top or dorsum of the foot.

• ​Each toe continues up towards the ankle, past the webbing, until about the highest point on the top or dorsum of the foot. All of the spaces between these bones contain very strong and usually sore acupuncture and reflexology points. By folding the toes down and in towards the bottom of the foot, you can loosen and break up many obstructions that persist in these intraosseous spaces. Also press the pads of your index or middle fingers into these spaces and wiggle your wrist a little to give a little vibrating 'One finger Technique'. You will probably elicit some degree of achiness in these points but with proper technique it will be a good hurt that relieves stress and fatigue, rather than just more pain and discomfort.
• Now, starting with the big toe, pinch the toes gently one by one using the radial side of your index finger and the pad of your thumb. Twist the toe left and right, and then pull down, curling the toe down and in towards the sole of the foot. There may be some popping noises as you do this. These noises are just nitrogen gases being released from the joint of the toe. Do this starting with the big toes and then repeating with the next toe, and ending with the little toe.
• Now curl all of the toes and the top of the foot down and in towards the Kidney 1 acupuncture point in the middle of the sole of the foot, using the palm of your dominant hand, while the other hand stabilizes the foot and presses into the Kidney 1 point with your thumb.

Now you can start massaging the actual sole of the foot.

• As you begin massaging the sole of the foot, you must always apply enough pressure to avoid eliciting a tickle response and disturb the relaxing effects of the reflexology foot massage. Massage lotion is essential in providing the most comfort as you perform some of the foot massage techniques to the sole of the foot.
• Now apply pressure with the side of your thumb, starting near the lateral side of the heel, being the side of the small toe. Press with medium pressure to begin with as you glide your thumb towards the small toe, loosening all of the ligaments and muscles surrounding all of the joints of the foot.
• Your wrist should be relaxed yet firm, just like your thumb.  Do not try to just use the strength of your thumb. If your thumb, wrist, hand or arms get sore, achey or weak, then you are using improper technique.

• Like any other type of massage, a good reflexology foot massage should be performed a bit like a dance. Get your whole body into it. Do not be stiff and rigid. Your movements should be fluid and relaxed and your breathing should be deep and full.
• ​Repeat this technique several times, pressing by the lateral side of the heel and gliding towards the toes, increasing your pressure a bit.​

We have all had that champion poo, you know, the one that makes you take a second look and think, damn, I did that??!  On the flip side, we have all had those days when we daydream of just being able to go and not feel bloated and full of sh$t.
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This teeter-totter is the story of my life and I can never seem to put my finger on exactly what my body loves and what it is reacting too.  There will be weeks of regularity and then suddenly, weeks of bloating and reminiscing of regularity.  For me, the change affects my entire body, physically and mentally.  Regularity means lots of energy, great sleep, mental clarity and ability to focus.  Not regular produces just the opposite: lack or energy, restless sleep, forgetfulness and inability to focus. 

There is a really importance to #2.  Not only does irregularity affect your physical and psychological well-being, it can affect your immune system, skin, and everything else from the top of your head to the bottom of your feet.

How do you fix it?  Here are the most common answers: drink more water, eat more fiber (from plants), exercise, and cut back sugar.  But, if you are like me, you already do that.   One additional thing that helps combat a gut full of fecal matter is probiotics. 

We’ve probably all heard the term “probiotics” thrown around at some point. Between yogurt, chocolate, cheese, and various cabbage preparations (notably sauerkraut and kimchee), it seems that probiotics are all over the place. They are everywhere—but what do probiotics do? And, why do we want them?

​The short answer is that probiotics are specific bacteria strains that are naturally found in all of our digestive systems. These bacterial strains help keep our digestion system in balance, providing a number of beneficial functions.

The Four Benefits of Digestive Probiotics

1. Probiotics help us digest our food—and get the most out of it.  The food your body cannot digest is mostly likely converted to fat.
2. Probiotics help control bad bacteria by promoting good bacteria growth to take up space in our gut. Bad bacteria have a harder time growing in our guts when good bacteria are there.
3. Probiotics make valuable nutrients, including vitamins.
4. Probiotics help our immune system. The gut is where a large part of our immune system resides. A healthy gut can be a healthy immune system.

Most of us have heard of the 80/20 in some capacity, but you may wonder how exactly does it relate to weight loss.   It's a seemingly arbitrary formula for dropping pounds: 80 percent diet and 20 percent exercise. But where did that 80/20 ratio come from? And what does it really mean?  It's a no brainier that the key to weight loss is taking in less calories than you burn.  And, believe it or not, it is much easier to cut calories out of your diet than it is to try burning them through working out.

The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 500 to 700 calorie deficit through working out (ideally the number of calories to cut daily to begin seeing a change). Essentially, you’d need to run seven to 10 miles a day to lose one pound a week and the average person can’t keep this up, especially without increasing their caloric intake.
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You don't need to hit an exact 80/20 ratio to shed pounds, but it is important to focus primarily on diet when you are trying to lose weight. You can lose weight without exercise, but you cannot lose weight if your nutrition counteracts your energy expenditure through exercise.  

This doesn't necessarily mean you should trade your 60-minute boot camp class for one hour of meal prepping instead.   As you cut your calorie intake, your body naturally resist weight loss - going into starvation mode.  This is common for anyone who has shed the pounds and combining less calories with exercise, especially strength training, will boost your metabolism.

Sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, but when you combine exercise and a healthy diet, you don't have to make many dramatic changes at all. For example, instead of eliminating 500 calories by striking something from your diet, you could burn 250 calories at the gym and then cut another 250 calories just by skipping your nightly bowl of ice cream.

Gluten sensitivity or intolerance is a condition that causes a person to react after ingesting gluten, a protein found in wheat, barley and rye. Symptoms vary widely and can include gastrointestinal problems, join pain, fatigue and depression. – WebMD
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It is quite common for people to experience digestive and health problems from eating wheat or gluten. Found primarily in wheat, barley and rye, gluten intolerance can result in a number of different symptoms.
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Wheat is a type of grain that is commonly found in breads, cereals and pasta. Less-common sources include condiments, such as salad dressings and soups. Barley is another abundant variety of grain, which is often used for brewing and stock feed products. Rye is the last type of grain that uses gluten as an ingredient. Rye is most often found in cereals, beer and breads. Consuming these types of foods and beverages is often how one discovers their intolerance to gluten.

Individuals that are sensitive to gluten often find that their symptoms reside after the product is eliminated from their diet. With that said, certain symptoms exist that may individual an intolerance to gluten.

HERE ARE 8 SIGNS OF GLUTEN INTOLERANCE:

1. BRAIN FOG
​One of the more surprising symptoms of gluten intolerance, brain fog, can also be subtle in nature. Brain fog can be one of the more enigmatic symptoms, simply due to the fact that a number of things can cause it. However, it is a commonly-cited symptom of people suffering from gluten intolerance.

2. UNEXPECTED WEIGHT GAIN
The sudden, unexplainable adding of pounds is perplexing to many gluten-intolerant people. Generally, weight gain from gluten intolerance results from two things: (1) malabsorption and gut permeability – two side-effects of gluten intolerance, and (2) systemic inflammation, which is triggered by gluten. Gluten-intolerant individuals that eliminate gluten from their diet are often able to revert back to a healthy weight level.

3. ABNORMAL IMMUNE FUNCTION
Found primarily in the gastrointestinal tract and saliva, IgA antibodies are the body’s primary defense against colds, flus and other illnesses.When one is sensitive or intolerant to gluten, have a counteracting effect on the immune system.  Obviously, when these same antibodies counteract our immune system, we’re much more likely to contract such illnesses.

4. DENTAL PROBLEMS
In a study published in BMS Gastroenterology, a link was discovered between gluten sensitivity and “aphthous stomatitis” – a condition often associated with recurrent mouth ulcers and canker sores. Furthermore, due to malabsorption, gluten sensitive individuals frequently have very low levels of calcium – a very important substance for healthy teeth.

5. HEADACHES AND/OR MIGRAINES
Migraines are often excruciatingly-painful headaches that can even be debilitative. Strangely, migraines are far more common in gluten-intolerant people that in the general population.

6. SKIN PROBLEMS
The malabsorption properties of gluten intolerance affects a number of different areas of the body, including our largest organ. Gluten has been linked to acne, psoriasis, eczema, and dermatitis herpetiformis (DH). Skin symptoms deriving from gluten intolerance often includes burning, redness, rashes, itchiness and even blistering. DH is a particularly damaging condition, defined by the Gluten Intolerance Group as: “a chronic disease of the skin marked by groups of watery, itchy blisters that may resemble pimples or blisters.

7. JOINT AND MUSCLE ACHES
The inflammatory effects spurred on by gluten intolerance is the underlying reason for joint and muscle pain. According to WebMD: “Joint pain and inflammation are common symptoms of gluten sensitivity. The Arthritis Foundation has also published findings that link arthritis and joint pain with gluten sensitivity.

8. FATIGUE AND EXHAUSTION
​This sign is similar to brain fog in that the exact mechanisms are a mystery. Little scientific research has been conducted examining the purported correlation between fatigue/exhaustion and gluten intolerance. However, medical professionals believe that gluten intolerance parallels fatigue through inflammation and the de-allocation of the body’s energy reserves.

If you think you may be experiencing some one or more of the issues above, it's easy enough to try giving up gluten for a few weeks to take note of how you feel.  While it seems like giving up bread, pasta, and rice is a real game changer, it's not!  When you eat it, your body craves it, making it seem like a bad dream if you have to give it up.  Thankfully, there are many gluten free pastas and breads to help you with the transition, whether temporary or permanent.  

How many of us are trying to eat better this year?  Sometimes this time of year can be the hardest, but if we can master it now, the rest of the year will be a breeze and we will be beach body ready in no time!  While many people are slaving away at the gym looking for magical results, the sad truth is that weight loss is 80% dependent on what goes in your mouth.  That's right, 80%!  But, I am an avid fan of working out and I do so regularly.  Working out stimulates your muscles, keeps your heart beating, reduces stress, and just has too many benefits to not do it.

Have you heard of Whole 30?  A friend of mine recently started this and it got me curious.  I researched it and I love the concept!  It if NOT a diet, it a way to teach yourself how to eat better.  You basically eliminate food known to cause many health and body issues for 30 days, assess the results, and decide what you feel like you need put back into your life on a moderate basis.  This is definitely something I can get behind, live and support!

Foods Allowed with Whole 30
This is always the kicker, right? When it comes to changing the way we eat, the first thing we want to know other than "how long" is what we are allowed to eat.  The 3 biggest contributors to overall health and body issues are: Sugar, Dairy, and Grain.  Sugar is a no brainer, but the latter 2 probably raise some eyebrows.  Simply put, as our bodies age, our ability to properly intake and digest dairy and grain falters.  The result can be anything from bloating, constipation, to acne and joint pain.  With Whole 30, you get to enjoy REAL food until you are satisfied. 

• Meat/protein
• Vegetables - yes, this includes potatoes!
  
• Fruit
• Iaso Detox Tea

Get the full Whole 30 list here

This way of eating is really the perfect blend!  If you are a carb craver, you an still eat potatoes.  If you have a sweet tooth, you can still enjoy fruit, even dried fruit (read the labels).  I am so excited to try this, want to join me?

Learn more about Whole 30 by clicking here.

Heart disease is the biggest killer worldwide.  Having high cholesterol (especially LDL particles) is linked to an increased risk of heart disease.  Having low HDL (the “good”) cholesterol and high triglycerides is also linked to increased risk.  Fortunately, what you eat can have a powerful effect on your cholesterol and other risk factors.  Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease.