I'm posting here because I know not everyone has social media accounts. Thank you all for being here, being present and tuning -in.
Edmond, Oklahoma, yoga, prenatal yoga, vibrant life coach, nutrition, personal training, public figure, B.E.S.T. practitioner
So, this is the authentic me.... no make-up, hair isn't fixed, but present and speaking from the heart. I was going to do this talk on our chapters on Love, Compassion and Forgiveness, but after the Florida school shooting that same night, the discussion I knew needed to be had had changed. I moved away from the discussion in the book to talk about the importance of Love and compassion in the midst of tragedy.
I'm posting here because I know not everyone has social media accounts. Thank you all for being here, being present and tuning -in.
Do you set words for yourself at the beginning of each new year? I've been doing this for the past six years. Recently, I've noticed the words change half-way through the year or I have more than one. This year I had four, but upon contemplation of a memory from a few years ago, I realized that two are really the same with subtle differences.
A couple years ago, consistency was a my word, or at least it was for a few days. I chose this word because I wanted to develop habits of marketing my practice better. I would write a post or blog once every few months, I would hold a workshop once a month for a few months and then drop them like a hot potato for the rest of the year. I just wanted to develop a habit, so it became something easy I did with regularity, hence consistency. I was excited and on-board with this word/idea and then I had coffee with a coach of sorts that works with people's strengths based on a test they take. Upon her inquiry of my "word" for that year, she began to steer me away from it. All that stuck with me was that consistency is what people think they want, but it really is something else. That consistency is too rigid. I understood her meaning and ending up dropping the word/intention, but felt a little empty with letting it go. I was not consistent that year and at this moment am not even sure what my word ended up being for that year.
This year, I knew that Devotion was for me. As I started journaling and doing my meditations/breath work practices, I realized consistency was still what I wanted. However, this morning, I understood something even deeper. Devotion is consistency, but in a more intimate, nurturing manner. Devotion is what I truly am interested in because it is the self-inquiry, self-curiosity with a deep loving presence. It's intimate and guided, not the check-list I associate with consistency. It is still consistent, a regular practice, but it is about knowing me and what I am moved to do with gentleness, loving presence.
Consistency, often becomes that "to-do list" that we barrel through unconsciously. I have no problems with checklists, but when we are moving through it without any awareness, it's like going through your day in a coma until all the items are checked off. Then you have this sense of accomplishment, followed by a short burst of energy, then a feeling of "what now?" and then fatigue. Or, maybe that's just me. Bringing loving presence into the activities on the to-do list, being aware of how you are feeling in the body, what you are thinking during the activities can transform your life. You might be surprised at the amount of negative self-talk you have during some of the "to-do's". Taking the time to notice and forgive yourself for thinking about you in that manner will begin to shift your mood, energy and physical appearance. But, if you go through your daily checklist in a coma, you are missing out on precious time with yourself. It may not be easy to hear your own thoughts, but it is enlightening. Finding and allowing more loving presence, gentleness and curiosity into your daily thoughts, behaviors and actions will truly begin to change the way you move through life and the way life moves through you. This is devotion to Self.
The solar plexus is the energy center located above the belly button and below the sternum. It is the area where "it feels like I was punched in the gut" exists. The essence of this energy center is self-esteem, self-confidence, personal power, personal emotions and desires. It is your gut instinct, always available to guide you.
When there is a wobble or disconnect in this energy system it may look like digestive problems, ulcers, low back pain, low self-esteem, controlling personality or oversensitivity to criticism. You might tell yourself, I'm not enough, I'm not worthy of love or money or healing. When it is balanced there is a self respect and a respect for others. You believe you are enough, you are worthy and you are a part of life "me too".
It is important to understand that when a belief pattern sets in like a block into one of the energy centers, it creates an excess of energy behind it, which manifests most often as pain, and a wobble ahead of it. In other words, it is not just the solar plexus, in this example, that is out of balance. The pelvis/hip area as well as the heart area are being affected.
B.E.S.T. adjustments are fantastic at clearing the blocks and building circuits self-confidence with love, trusting the gut instinct with ease, knowing what feels like a "yes" to you and following it. I recommend you find a B.E.S.T. practitioner and do the work to clearing and integrating the solar plexus energy if this sounds like you.
Things you can do at home/work:
1. Notice. Become aware of your "I am" statements. Perhaps, it is only in specific situations or around specific people that you feel unworthy or not good enough. Pay attention to that. When your stomach hurts, cramps, or your attention is brought your your stomach or low back, pay attention. The thoughts and feelings at that moment are asking to be noticed, felt and cleared/integrated. Allowing it to be felt, to be noticed is the first piece.
2. Allow without judgement. This can be tricky, until it isn't. Allow yourself to really feel what you are feeling. If it is hurt, anger, frustration, even joy, excitement, have it, feel it. You do not need to name it (like I just did), just allow it to be felt with your mind's attention. How do you know you are judging it? You named it, you created a story around it, you put blame somewhere. Don't beat yourself up if you did this, be grateful for the awareness.
3. Breathe with it. If you feel intensity or even void in the solar plexus, take a deep belly breath and exhale out the feet (or top of the head if that is where your attention goes). Then breathe from where you just exhaled pulling breath into the solar plexus area (let your belly get big like an inflated balloon). Then exhale out through the top of your head maybe with an "ah" sound. Continue to breathe up and down, feeling your emotion and accepting that it is there in service of you. If you can then begin to feel love, love for yourself, love for your awareness, love for the feeling while you breathe above, through, and below the body even more will transform and quicker.
There are more specific breath works as well as the mPower step that are powerful in facilitating the clearing and integrating of personal power. Ask your B.E.S.T. practitioner about these or check out Dr. Sue Morter's site for some videos to help.
We are three weeks into a new year. Did you set goals this year? Are they the same goals as last year? So, how is it going this time around?
The most common new year resolution is weight loss, but the following information can and does apply to any new year goal, such as starting a new project or business venture. First, ask yourself about your why. Why do you want to lose that weight, I mean really, truly why. Fitting into clothes or being skinny is not enough and may not align with your intimate goal of weight loss. If the goal and the why are not aligned, you are sabotaging yourself. It's time to get real with yourself. Starting a new venture just to have money, may not truly be your why either. What is that deep down desire, the true and lasting shift you want to make in your life? Look at the starting a new venture for more money aspect. Maybe you do want more money, but are you telling yourself it is so you can pay off debt, when in reality you want to go on expensive vacations? If this is the case for you, by telling yourself what you think you want to hear (what peers want to hear), but in the deepest part of you really wanting something different; you begin to create a larger discord. Even if you have success at first, it can't be sustained and it will be exhausting to keep it up and going. You can have both, paying off debt and nice, worry free vacations, but you need to be accepting of what it is you truly desire. Let the judgement go.
Next, take smaller steps. Set shorter goals, I like to re-evaluate every quarter (season). Sometimes, things will happen quickly and you surpass your goal, other times the goals shift and don't look exactly the same as when you set them. Of course, sometimes you just do not seem to be able to put the steps into action. If you are setting goals for 6 - 12 months and leaving it without room for tweaking or celebrating the little successes along the way you could be setting yourself up for failure. Maybe from now until the spring equinox you set a goal to pay an extra $50 on that loan or only eat out once a week.
The failure mindset you didn't even know was there. This is where B.E.S.T. really helps those stuck with manifesting their goals in life. When we set a goal and it doesn't work, a subconscious belief pattern begins to set into the system. It may sound like "I'm not good enough, I'm not strong enough, I'm not smart enough, I'm too shy" and so many more. Each time you set a similar goal and it doesn't manifest like you imagined, that belief pattern builds. Physically, it might manifest as pain (low back, neck, shoulder, hip) or ulcers, anxiety, fatigue and any other symptom. This is the body giving you information about a disconnect. The truest essence of who you are knows you are enough, but this belief pattern of not being enough is creating a disconnect within you. B.E.S.T. sessions facilitate the process of becoming aware of the disconnect, clearing the belief pattern and integrating the truest essence of you.
Love & Light
Make room for the unexpected. It seems like a bizarre thought, welcoming the unexpected. More often, we seem to be told to make a plan and stick to it, always be prepared, or set specific goals and don't waiver from them. How has that worked for you? Sometimes, it might have worked extremely well, other times it probably didn't work at all. Whether it is weight loss or setting a budget, life seems to take its own twists and turns. If we are rigid in our path, only seeing it in the way we determined it should work, we are often met with perceived failure. Perhaps it wasn't failure, but an unexpected success. If it doesn't work out the way we planned, we call it failure, but is it really, or did it indeed work out for us, just not as we expected?
Does this mean we don't set goals or make plans? Of course not, but there is availability for the unexpected to be part of that plan. Allowing for the unexpected gives us more freedom, more possibility for our goals to happen in a way we didn't even consider or perhaps even know was possible. Weight loss, for example, is often looked at as sacrifice, misery, restriction and a lot of painful exercise. You may set a goal of losing 20 pounds by your vacation, and set upon strict calorie restriction, hours of intense exercise and even avoiding going out with friends in order to stick to your plan. After one week and only half a pound lost, you may give up or turn to even more misery through cutting out major food groups and resorting to exercise practices you detest. Still, the weight doesn't seem to be coming off.
What if, instead, you set the goal of 20 pounds by your vacation (hopefully you have a few months if this is your goal) and you plan to practice mindful eating, staying hydrated and finding activities you enjoy with the possibility that the weight will come off easier than you expected, or that you can be grateful to yourself for taking steps to be healthy and trust that whatever amount of weight is ready to be released will do so easily. This or something better. Learning to detach from the outcome, learning to let go of the rigidity of your plan and allowing for your idea (weight loss in this scenario) to happen in ways you didn't even consider.
Rigidity sets us up for failure, creates friction and more force. What is forced into being will not last long and it will not last with ease. Eventually, the system will break down. It may be a loss of relationships, a loss of finances, a loss of health, sometimes a loss of all three. If we can welcome the unexpected, we set the space for flexibility and as the circumstances develop, new possibilities show up that would have been missed if we stayed rigid in our plan. The new possibilities, new people or relationships that appear might make your plan more fluid, more successful, with ease and fun, and it may become even bigger or better than you could even imagine when your first set the plan or goal.
You don't have to make this a difficult process, you don't have to do anything extra. As you set your goals and plans write into it "this or something better" to make room for the unexpected. As the plan unfolds and things seem to take a twist or turn, take a step back and remember, "this or something better". The second step is to recognize when something good happens, something in alignment with the end goal, even if it doesn't look the way you expected. Thirdly, give gratitude every time you have that recognition. Gratitude that even though it looks different than you thought it would, it is still in service of you.
Make space for the unexpected.
While running the other day, I came to a big hill. I was already tired, but committed to my goal of finishing the run. At the bottom of the hill I could barley see the top and had a moment thought of, "I can just walk this". True statement, nothing would be lost from walking up the hill and much would be gained. I made a choice, a choice to run up this hill. As I continued up, staring at the peak, I remembered something special. Short term goals are just as important as the long term goals." With that reminder in my mind, I shifted my gaze from the peak of the hill to the ground in front of me where my next step would land, and the next. Ever so often, I looked up to remember where I was going and see how far I had come, but then back to the next step. Before I knew it I was at the top of the hill and cruising down the other side. But, in this downhill moment, there was much to be observed. For one, if I just let momentum take me, I could easily have tripped over my feet and rolled down the hill. I was still mindful of the moment and the movement. At the bottom of that hill, I gave gratitude for my experience and the clarity of life I received. So here it is, my reflections from the hill.
When setting goals, we are best served by having short and long term goals. It's great if the long term goals make you weak in the knees, focus on the short term goals to strengthen those knees.
Don't forget to look up (and around) once in a while. If we become too rigid or too focused and single-minded, we miss the beauty along the way, we miss new opportunities or possibilities that show up and we might lose sight of our goal.
Don't stop once you reach the top. Sometimes reaching a goal can be anti-climatic, but that doesn't mean to just jump into the next goal. Take time to celebrate your success. Celebrate! Maybe on a run like this it is just a smile at yourself or throwing your hands up in the air in victory, but whatever you do, don't forget to celebrate.
Then, reflect, restore and relax. The downhill portion is easy, gravity will just take you all the way to the end. But, this is the time to reflect on what you learned about yourself, your beliefs and abilities. It's time to ground that expansion that occurred inside you on the journey up so that it anchors into the cells of your being. "I did this." "I am enough" "I am supported". It is a time to rest and restore the body, mind and spirit. Many people forget about this step and find themselves forced to rest because of illness or severe body pain or fatigue. Reflect, rest and restore.
The journey up and the journey down are just as important as reaching the goal, I would say more important. It is where we learn about who we are, who we can be. There is an understanding, a clarity and and expansion of wisdom that occurs when we stay in line with who we are as we climb towards those goals. It doesn't matter if you reach the top, it matters if you pay attention to who you are on the journey, what you choose on the journey and what you learn on the journey.
Life isn't just about the peaks and valleys, it's about the lessons in between.
This time of year people begin to think about setting goals for the upcoming new year. Few will reflect upon the goals they set for the past year. Some of this could be due to not having written down their goals, or remembering where they were written, but often it is because they don't believe that anything happened for them this year.
My question is, are you paying attention? Recently, I worked with a patient that came in with low back pain. We talked a little about what was going on in her life and about her complaint before beginning the B.E.S.T. session. She mentioned that she couldn't wait for the new year because nothing seemed to have gone the way she wanted this year. During her session I kept wondering what she was missing, what she wasn't paying attention to that did work for her this year.
After the session I asked her some questions and this is what happened.
"What is it that you wanted to happen this year, that you don't think happened?" I asked
"Well, I, my weight didn't change." she replied, but we both knew that wasn't it. I waited a moment and the asked, "What else? What did you really want?"
"My own bank account." she said as she hung her head. "But, I couldn't open one because of past student loans that are in default. I was devastated and thought my dreams of starting my side business was gone." I could see the tears forming in the corner of her eyes.
"Didn't you tell me you had started selling things online? How is that going?"
"Oh, it's going great! I've been so excited with the orders and my PayPal account has had more than enough money in it to buy all our Christmas gifts online without touching our bank account."
I began to smile, this was it and she didn't even see it yet. "That is wonderful. It sounds like you got your business started AND opened your own account."
"What do you mean? This isn't the business I wanted to start and I didn't open an account." I could feel her anxiety beginning to express itself.
"Well, it may not have been how you thought it would turn out, but it did turn out. You have started your own business, but not in a building with lots of inventory and a shiny sign, but you started it and it is something you can manage with success. And, the account may not have been in a bank, but it is money that you have available to you for things you need and want, basically, it's an account."
"Huh." Silence for a few mintues as she thought about it. "You're right. I did get what I want, but not exactly how I thought it would work out, how I wanted it to work."
"How do you feel about it now?"
Pause, huge smile with big tears, "I love it and have been so excited. It's been going so well. I can't believe I didn't notice."
Wow, so how many times do we miss it, miss that thing we wanted so badly because it didn't show up exactly how we wanted it? If we miss it, we can't express gratitude for it. Missing it means staying in the same victim story cycle of "nothing good ever happens to me". Really? Maybe it does, but you are so focused on what others have or the exact way you wanted something to happen that you can't even see how much good does indeed happen to you.
She left with pep in her step, a smile on her face and no low back pain. Maybe this year she will notice her successes, in whatever manner they show up.
In our previous article, we focused more on nutrition and it's correlation to allergies and allergy prevention. In this article we will focus on healing techniques that decrease the inflammation in the body and boost the immune system.
The first is chiropractic care. Many people think of their chiropractors only when they are in pain. Pain is one of the five signs of inflammation. It would seem to reason, that if you see a chiropractor to decrease pain (inflammation) the chiropractic adjustments can also help to decrease other signs of inflammation, allergies for example.
A chiropractic adjustment is simply realigning the bones, so that the muscles may relax into their optimal length and the nervous system can flow at its optimum quality and quantity. The nerves that function less than optimal during allergy season are located in the top of the neck. These can lead to tight neck muscles, ear aches, headaches, increase mucus production and fatigue. Getting the cervical spine re-aligned will help alleviate these symptoms, allowing the muscles to relax and the inflammatory response to calm down so that your body may respond appropriately to the allergens that triggered the development of the inflammation in the first place. However, this is why it is important for you to do your work at home. Stretches, exercising, drinking water, eating clean, healthy foods will help you maintain your alignment and make your trips to the chiropractor a maintenance visit once a month versus 2-4 times a week for crisis care.
So, why did my chiropractor adjust my sacrum when I came in for allergies? It is important to remember that the top of the spine and the base of the spine both need to be in alignment for the adjustment to hold well and aid in alignment throughout the spine.
BioEnergetic Synchronization Technique (B.E.S.T.)
Yes, energy healing is beneficial for allergy relief as well. Energy healing, such as B.E.S.T., allows for healing on the mental and emotional levels. Inflammation can develop in the body when our thoughts and feelings are in a low vibration mode, creating a sympathetic response in our body. These energies and responses are depleting to the system and decrease the ability of the body to function and respond appropriately to any physical allergens.
When you are constantly worried about things, like your finances or your health you are in low-vibration thinking. Constantly comparing yourself to others, being angry, frustrated, fearful, bored, etc you are in low-vibration thinking and feeling. The constant brain chatter, you may not realize you are experiencing, may be more harmful than you realize. Replaying conversations or situations and allowing yourself to remain in a state of anger, fear, judgement and frustration is actually creating an inflammatory response within the body. Your body may be telling you that you are in low - vibration thinking/feeling, by allowing you to experience inflammation or in this case allergy symptoms. Some patients experience great relief from their allergies by energy healing techniques. Your homework, is to recognize when you are having these cyclical conversations in your head, so that you can stop the cycle and create a better response to the situation. Your energy healer can help you with this during your sessions.
We've all heard of the energy balance equation, it's the reason people go on low calorie diets. It goes something like this, if you consume fewer calories than you expend you will lose fat. Eat less and lose weight. Even more specifically, eat 500 calories less each day and lose one pound of fat a week. Yes, you will lose weight, no it will not be fat.
Usually, low calorie diets are no carbohydrate diets. We need carbohydrates, however, there are good choices and there are poor choices when it comes to carbohydrates. Consuming high glycemic foods will cause your insulin levels to elevate. High insulin leads to MORE fat storage. Yes, insulin is a fat storing hormone. The purpose of insulin is to keep blood sugar levels in a specific range. Which means that insulin allows sugars to enter the cells and therefore, decrease blood sugar when we eat. When we consume foods high on the glycemic index (higher in sugars) insulin is produced in greater amounts, not only will this cause us to store these foods as fat in fat (adipocytes) cells, but it will cause blood sugar to drop and therefore create an increase in appetite. One of the problems with low calorie diets, is that people often choose to eat pre-packaged junk food. Why? Ease and clever marketing of 100 calorie packages. The problem is it is deficient in actual nutrients and high in sugars that will cause the increase in insulin - increase in fat storage - drop in blood sugar - increase in appetite cycle.
The other reason you don't lose fat on low calorie diets is because it costs the body less energy to burn a pound of muscle than it does to burn a pound of fat. Your body is very thrifty and chooses to conserve energy. Therefore, if it only takes 580 calories (energy) to burn a pound of muscle and 3500 calories (energy) to burn a pound of fat, which do you think it will choose? Muscle. That's right, it will actually break down lean tissue before fat tissue. Also, your body thinks you are going into starvation with the low calorie diet, so it begins to store up energy. Building fat tissue is how the body stores energy. In reality, the low calorie diet is setting you up for failure. You think you have lost 5 pounds of fat, but you have actually lost more muscle and gained more fat. That is why when you begin to eat in your "old" ways, you gain that weight back plus 5 pounds. You never really lost them to begin with.
There are many ways to go about fat loss, but every body is a little different. You need protein, carbohydrates and fats with every meal. Choose complex carbohydrates, in other words vegetables. Many people will eat more fruit on low calorie diets, but many fruits are high on the glycemic index and therefore, should be eaten in limited amounts.
Also, build that muscle! Weight training, yoga and pilates are great ways to build muscle and therefore use muscle and fat in their appropriate methods of use. You do not need to go crazy lifting weights for hours every single day. There are many great body exercises you can do at home without weights. You can get a fantastic full body weight and cardio workout by simply doing body exercises, like burpees, planks, push ups, bear crawls, mountain climbers and so much more.
So, stop starving yourself. There are better, more effective ways to drop those fat stores. And, be gentle with yourself. You did not gain 30 pounds overnight and you won't lose it overnight either.
"Enjoy! We enjoyed ours for lunch with organic corn chips, homemade guacamole and the sprouted Qunioa-Black Bean Topping."
I often get asked about supplements. What should I take? How much should I take? What kind should I take? Rarely am I asked, does it have any side effects and how long will I have to consume them? These last two questions are just as good as the first three, if not more important. Just like medications, supplements are there for necessity. Ideally, neither are taken for long term and both potentially have side effects. To be healthy means consuming a large variety of whole, unadulterated foods, moving the body throughout the day, resting well and maintaining joyful relationships; it is not taking a supplement or medication every day, multiple times per day.
Unless. Unless you don't have healthy habits. If you continue to drive through fast food chains, mentally beat yourself up, sit on a couch watching tv or playing your phone for hours on end, you might need a supplement daily. If you are overweight, you may need to supplement to aid in energy, detox and organ support while you make changes, however, it should not be a lifelong dietary supplement. If you gain weight without it, there are other factors to look at and adjust in your life.
I may get flack from this, but in my opinion, you do not even need a multivitamin/mineral, omega 3 or probiotic everyday. You should consume foods that provide these in your diet each day. What are you eating if it doesn't have minerals, vitamins, healthy fats and healthy bugs? All of these products that people take to stay thin are plastered all over facebook and other social media daily. I realize it has helped people kick start their journey to health, and that, I feel is fantastic. I do not believe that they should be consuming these products once the weight is achieved. I have many people that I love and respect in my life that sell these different products. I do not mean to offend them, because they have found such amazing changes that they have become a passionate advocate for these companies. However, I think it is ridiculous to take a fat blocker or fat fighter with you to restaurants. If you are going to eat that lasagna and chocolate cake, do it, enjoy it, but realize doing that everyday would not be a healthy option. Taking a fat blocker does not make it any better, in fact you missed out on possibly healthy fats for your brain, heart and skin and with those healthy fats missed out on fat-soluble vitamins necessary for keeping your cells youthful, your eyes healthy and your immune system boosted.
But, to answer the original questions, take what is necessary to help you restore your health. At the same time, however, you should be creating better eating, moving, resting, and thinking habits. For instance, someone with digestive issues, may need to take enzymes, bile salts, pre and pro biotics, and some herbs to help restore the lining of their digestive tracts. At the same time, they should be tested for food sensitivities that are creating inflammation in the tract, learning healthy cooking and snacking options, begin a regular exercise routine (even if it is just walking around the block every morning and night), getting to bed at a regular time and giving gratitude for the body that has allowed them to live. However, once inflammatory foods are out of the diet, and the intestines have been restored, those supplements would not be necessary any longer. Instead, they would now be eating a variety of fermented foods for the probiotics, and a large variety of vegetables, fruits, oils, sprouted nuts, seeds and beans, herbs and spices to provide energy giving vitamins, minerals, and enzymes.
What to take really needs to be looked at in conjunction with your current state of health, your lifestyle and your end goals. How much to take would also be connected with the above statement, however, there are times when megadosing is beneficial and safe. This, too, would be in very short term. An example would be with viral infections. You may want to take extra vitamin A because this aids in fighting off infections. (Disclaimer: Anyone interested in doing this should do their homework and talk to a knowledgeable health care professional. For example, too much vitamin A for extended time, or in pregnancy, can cause toxicity problems.)
What kind to take is a great question. If you find it at Walmart or Walgreens most likely you do not want it. In this case quality over quantity is very important. Quality, often comes with a price. Because supplements are not regulated by the FDA, they are not equal across the board. The rule is that what is on the label, must be within the bottle. That means that the 2.000IU of vitamin D you thought you were taking in each pill, is not necessarily in each pill. Also, the cheaper they are the more often they are filled with toxic fillers and chemicals, including artificial sweeteners. There are a few brands out there that are good, however, I believe the best brands are pharmaceutical grade and often only sold by health care professionals. When it is pharmaceutical grade, the amount that is supposed to be in each pill, is in there and they will actually breakdown in the digestive tract. We have viewed many x-rays with whole pills stuck in the intestines. Not a pretty picture.
And how long should they be taken? Until you don't need them anymore. There may be times in your life of higher stress or traveling in which you don't have access to the best food or water. In these times, you may want to supplement with a multivitamin, probiotic, omega 3 and green foods. In the best case scenario, as soon as the high stress has passed or you return home to a more familiar routine, you will wean off the supplements as you restore order to the body.
The human body is amazing. It will work hard to keep you alive even when trash is being dumped into it. At some point though it will begin to breakdown. Supplements can help, but instead of going down that expensive road, why not begin to make small changes today. Add in new foods or habits each month and by the end of the year you may feel better than ever and still have some money left in your pocket.
In Vibrant Health,