Tips:Losing Weight And Staying Lean This Year

Healthy eating is a major factor when it comes to living a healthy
lifestyle. It helps prevent and manage several health issues such as heart disease, high blood pressure and Type 2 diabetes. Healthy eating also helps us stay fit and it gives us the energy we need to carry out important tasks on a daily basis.

Losing Weight

Weight loss is a critical issue to a lot of people and it seems like
obesity is becoming a pandemic across the globe. Several health problems have been linked to weight issues and over 50% of Americans are already obese. This is as a result of the high amount of processed foods being consumed and lack of activity and exercise. Most processed foods have little or no nutritional value but instead are filled with ingredients that cause mucus build up and inflammation in the body. Mucus and inflammation play a key role in causing degenerative diseases such as cancer, autoimmune disorders,aging,diabetes,cataract, rheumatoid arthritis etc.

Obesity On The Rise In America

Losing weight, even if it is a small amount, let’s say about 5 to 10
percent of your total bodyweight can help drastically reduce the effects
of feeling overweight. Losing excess body weight will help to increase
energy,reduced joint pain, and help you sleep better at night.

Carbs Are Not The Issue

Carbohydrates or “Carbs” as it is popularly known is not bad in itself, it
is the kind of carbs, the timing and the amount you eat that really
matters. The body needs carbohydrates to perform several of its daily
functions, so the complete removal of carbohydrate from your diet isn’t a very good idea. The point is to loss weight and not to destroy or
negatively effect the body,your energy or your mood.
Complex carbohydrates like gluten free oats, quinoa, sweet potato to name a few are rich in fibre which will help to keep you feeling energized and feel full for a longer period of time. Negatively bashing carbohydrates seems to be a common thing these days. Instead of contributing to this why not take the time to research or perhaps do some trial a error with carbs.

Sweet Potato

Experiment with portion sizes, consuming different types of carbs and
consuming them at different times of the day. Trying this may enable you to notice or see which carbs react well with your body type and which ones don’t. The goal is to stick to what works best for you.


For most people when it comes to prioritizing their meals veggies tend to be last on the list when they really should be at the top of the list.
Vegetables have several properties that make them perfect for weight loss. Think of veggies and premium gas. Veggies will help to increase your metabolism which intern helps with weight loss. If veggies aren’t your favourite choice, find ways to make them enjoyable. Search for new recipes often or try juicing them.

Green Veggies

Staying Fit

Even after losing weight or reaching your desired weight goal, you need to ensure you remain healthy and fit. To do this, it is very important to set continuous goals that will help you keep the weight off in a healthy way. Make sure that you change things up if you feel like you’re getting bored. This is a very good way to keep your diet and exercise routine enjoyable, fun and satisfying.

Spirit, Mind and Body – Main Recipe for Success in 2019

First and foremost, What is Success?To me, success simply mean the realization of set goals and plans.  Successful people are those who have being able to make desirable changes to their lives irrespective of challenges that tries to prevent them from making these changes. Most times, success could mean completely different things to different people.

As humans, our make up involves our spirit, mind and body. Each of this phase is interconnected and cannot be completely isolated from the other. Success in life involves consciously nourishing this three aspect of our makeup. 


Some people think being successful involves only developing your mind and intellect. This couldn’t be more further from the truth. Total and complete development does not involve the development of professional expertise, financial and emotional intelligence only but also spiritual growth and development. 

The first step towards spiritual growth is connecting with your highest self. This could be done via meditation. Meditation helps to clear your inner being of negative energies and gives clarity to the mind. It involves trusting and connecting with your heart and its intuitive guidance. This can help you profer solution to problems that cannot be solved by logical and rational thinking. It helps you strip away negative energy like ego and fear and move towards the truth, enabling you to accurately deal with a challenge without the cluster of unnecessary negative energies.


The mind is a part of the invisible, transcendent world of thought, attitude, belief, feeling and imagination. The mind is formless and non-physical and so it cannot be obstructed by physical objects. 

Developing your mind is a lifelong process, you should continually develop your mind. Developing your mind involves self development, maintaining clarity, being fearless, letting go etc. Self development involves assessing your skills and qualities. It involves you considering your aim in life and setting goals to help realize these goals and also maximizing your potentials.


The body is the physical substance of human beings. It is the part of a human being that we can easily relate to especially with our senses. The body is the container for both our mind and spirit and so it should be properly tended to. Tending to our bodies involves exercising and proper nutrition or diet. 


Exercising or physical activity has a lot of advantages. It helps lower blood pressure, improves circulation amongst others. Apart from its physical advantages, researchers have shown that exercising helps to improve concentration, creativity, combats stress and increase productivity. 


Healthy eating is something most people do not take into account while setting themselves up for success. But eating right is a very important aspect of being successful because it entails taking care of your physical makeup. It helps you feel great, provides you with more energy, helps in balancing your mood and it keeps you healthy.

The gut is a very important aspect of our physical health. It has been referred to as a second brain and also as the centre of protection from diseases. The gut just like the soil on which a tree depends on for nutrients and stability, provides our physical bodies with a lot of benefits. Benefits such as immunity, digestion, stress reduction etc. In other words, a healthy gut leads to a healthy physical body which in turn is a major requirement for success. 

In 2019, I advise that you are actively involved in the development of the total you as this is the main recipe for success. 

5 Success Principles You Can Use To Achieve Personal Growth


While it’s the goal for most people to achieve personal growth, attaining success in this endeavour will still depend on the willingness of each person to make necessary changes. Despite having a strong desire to grow, not everyone is willing and committed enough to change. 

If you’re one of those who are willing to embark on the somewhat challenging path of attaining personal growth then note that your faith is a crucial factor. Faith is believing even what the naked eye can’t see. Having faith, especially in yourself is actually rewarding once you finally seen what you have been believing has come to pass. Once you see the proof of what you’ve been believing don’t forget that it was your faith which enable it. Each time you overcome a set back or a challenge it life let your faith rise each time.

5 Personal Success Principles:

1. Take charge of your own personal growth – Note that the whole process of attaining growth depends solely on you. You can’t expect anyone else to do it for you. Your desired results are always achievable from within. For instance, your intent, aspiration, and power to make some changes should all come from deep within yourself. 

With that in mind, you should focus on your goal of attaining growth without getting distracted by others and outside factors. Also, take note that the whole process is personal. You are different from others so improving yourself should come from what your own self wants to achieve. 

Start by developing yourself deep from within your first your spirit then the mind then the body. When you strengthen your spirit, your spirit will strengthen your mind. When your mind is strengthen then comes the change of the physical body.

2. Make some changes in your perspective – Changing for the better will always require effort. You will need to step out of your comfort zone, stir up your passion, and dig deeper within yourself. Work towards empowering your thoughts so that because thoughts lead to inspired action. Transform any negative (dark) and sabotaging thoughts into more positive (LIGHT) filled uplifting thoughts. Remember the light is more powerful then darkness. “Think about how powerful it is that just one spec of light can light up a dark room” 

3. Let go of all past baggage – It should be noted that one of the major obstacles to making the necessary changes for your personal growth is the baggage carried from past experiences. Here are some of the most common types of personal baggage:always needing to please, always needing to control, anger, fear, and low self-esteem. 

The problem with this unresolved baggage is that it might cause you to behave, feel, and think based on these feelings. These feels may cause stagnation towards future personal growth. It’s important to train yourself to let go of all these and renew your mind continually or if not on a daily basis. Start fresh and condition your mind to believe that you’re capable of creating a new you. Remember that you have to take full responsibility of your actions and results. 

4. Be aware of your goals – Make sure that your path to attaining future goals is clear. Ensure that it’s free of all obstacles, like your old baggage. It’s also advisable to have a clear idea of your final destination. Develop clear goals of the specific changes you wish to make so you can focus and direct your energy and effort towards making the change. Your goals should also be objective, time-defined, and specific. If you don’t have a road map how will you know where your going? It will take much long to find your destination without one.

take action 

5. Take action – Remember that you can’t make your desired change happen if you don’t take action. Start taking action as soon as possible. It could be sticking to a workout routine or keeping your emotions in check when you’re dealing with a crisis. It could also be maintaining your focus even if there are numerous distractions around. 

Your action steps should provide you with all the tools you need to respond to the present world. They should also provide you with alternative actions countering the old emotions, habits, and baggage. 

Achieving personal growth should come from within. You can’t rely on others to do it for you. You have to be fully responsible for the results you want to attain. That said, be willing to take the necessary steps and changes now to empower your life and grow so you can create a better version of yourself. 

Habit Formation From Adolescence: How This May Play A Role In Living A Healthy Lifestyle In Adulthood


Around 90% of your overall personality and habits were actually developed when you’re still young, 10-year old or less to be exact. Because you were still so young, you were prone to making certain assumptions based on what others tell you. Aside from what you learned on your own from various influences, like your parents and other outside factors, you also received some mental conditioning. 

This kind of conditioning, however, does not just come from your parents or guardians. There are also other people around you and other outside factors that have a great influence on your overall personality and habits. For instance, there are your teachers, peers, friends, religious leaders, peers, and other family members or relatives aside from your parents. You may also be conditioned and influenced by the media and television. 


How can Mental Conditioning Influence your Food Choices?

Your early and past childhood really played a major role in shaping who you are. Your food choices and eating habits, for instance, are influenced by how you were conditioned when you were still a child. Years of negative food choices may have caused you to develop conditioned brain circuits resulting in your mental additions to specific foods. In fact, there are times when you pair certain foods with positive experiences and feelings, further conditioning your mind to eat them even if they’re not healthy at all. 

It might be tough to resist some of the conditioned food choices habits you have but rest assured that it’s possible. There are still ways for you to do some mind conditioning to change for the better. All it takes is to have a strong commitment and dedication to reverse the habits you developed in the past. 

Note that no matter how strong and deep food conditioning is, the power of your mind can still change it. You can start conditioning yourself and your mind now to begin making healthy food choices with these tips:

  1. Talk to yourself – Be more and more conscious about your food choices instead of letting your subconscious rule. For instance, you can tell yourself each time you crave for a cheesecake to drink a cup of healthy herbal tea, instead. While talking to yourself out of your unhealthy cravings, keep on reminding yourself the exact reason for doing this. You can start telling yourself that by doing this, you’ll feel much better, increase your energy, and lower your risk of dealing with certain health issues. 
  2. Be more aware – Each time you go back to making a poor food choice, describe such choice to yourself. Alternatively, you can describe it to a close family member or friend. When describing the poor food choice you made, do not forget to notice every sensation, urge, situation, and thought that caused you to make the decision. 

By becoming more aware, it will be easier for you to recognize the specific factor that urged you to make poor food choices, thereby allowing you to condition your mind to fight it before you give in. 

  1. Create a competing or alternative response – This means that you’ll have to figure out an opposite choice or behaviour to a bad food choice. Ensure that this response is something that you can apply anytime and anywhere. For instance, you can bring a healthy food alternative with you all the time, so whenever you visit a restaurant, you don’t have to depend too much on its limited menu. 
  2. Motivate yourself – You can also rewire your brain to make healthy food choices through proper motivation. What you have to do is to create a list of all problems that might result from your poor food choices. Each time you were able to successfully resist a temptation, treat yourself or offer a reward. Note that even the smallest rewards are effective when it comes to retaining or breaking your resistance to an addiction regardless of the length of time you’ve developed it. 


While it’s a bit hard to break away from the unhealthy habits and food choices you’ve developed in the past, it’s actually possible with proper discipline and being conscious . What you have to do is to open up your mind and reflect on the way you were conditioned during your childhood. That way, you’ll know exactly how you can reverse the habits and personality you’ve developed through the power of your own mind. 

Powerfull 5 Ingredient Green Smoothie Breakfast Meal To Start Your Day


One of the many breakfast recipes i like to use to start my day is this powerful alkalizing Green Smoothie. It’s quick easy tasty and packed with nutrients to give me great energy and clarity in the morning. For those of you who have a hard time consuming green vegetables this is an easy way get your vital green nutrients and you only need 5 ingredients.

Here’s how i like to prepare my green energy drink. I like to start off by adding a low sugar coconut water. You can use water but i find that the coconut water adds a different element of taste. I then add a hand full of spinach,kale,cucumbers,mint leaves and half an avocado. These are the 4 main ingredients i normally use but when feel like i need to change things up i may add in half of a green apple, cucumbers.

The Benefits of this green smoothie are great. The coconut water has potassium, the avocado has essential fats minerals which will keep you feeling full and energized throughout the morning. Kale and spinach are high in vitamins/minerals and both have an anti inflammatory affect on the mind and body.


  • 2-3 cups of coconut water (coconut milk Example. Silk brand) or almond milk optional)
  • 1-2 cups of kale
  • 1 cup of cucumbers
  • 1 half avocado
  • Few pieces of mint leaves
  • 1-2 cups of spinach  


  • 1 half or whole apple
  • 1 half avocado

If you enjoyed this green smoothie recipe let me know in the comments below