These are truly simple changes, but to ensure that "moderate" does not become "overwhelming," do not overcommit to  implementing all of the changes at once.

 Set goals and move on to other changes when goals are reached. 

As always, consult your doctor when considering changes in nutrition, especially if you are on medication.

#1 - EAT NEGATIVE CALORIE SNACKS.  Some fruits and vegetables require more energy to digest than they provide.  This creates a negative calorie balance.  The secret to creating the negative calorie balance is the timing of the snacks.  The snacks need to be consumed at least two hours after the prior meal and must be eaten raw, plain and by themselves.  Negative Calorie Snacks: Apples, Asparagus, Beets, Blueberries, Broccoli, Cantaloupes, Carrots, Cauliflower, Celery, Cranberries, Cucumbers, Grapefruits, Green Beans, Radishes, Raspberries, Spinach, Strawberries, Zucchini


#2 - EAT MORE FREQUENTLY.  Most people are familiar with the recommendation to eat five or six meals a day.  To accomplish this, meals and snacks need be consumed every two to three hours.  This is a difficult concept for many, but consider the ease of having a piece of fruit midmorning and another midday.  Adding those two snacks to the breakfast, lunch, dinner meals would satisfy the recommendation. Understand that digesting food requires energy.  Eating more frequently increases the body's metabolism by making the body work harder and burn more calories.  Increasing the bodys metabolism results in fat loss.


#3 - HAVE A PLAN.  If fat loss is the intent, there needs to be a plan of action.  To quote Bill Phillips, "If you fail to plan, you are really planning to fail" could not be more true.  The first step is to purchase a small notebook and envision tomorrows schedule, what breaks, meetings, commuting, scheduled meals, and tasks lie ahead?  When are the most opportune times to snack, what foods are available and what foods need be provided?  Create a plan or idea of what would be the best eating choices and times and try to stick with it.  This exercise is guaranteed to empower, even if deviations from the plan occur, because it brings awareness to consumption patterns.


#4 - BUY A WATER BOTTLE.  The easiest way improve water consumption is to continually finish and refil a water bottle.  Set a goal of 80 ounces of water a day.  Divide the number of ounces in the water bottle into 80. EXAMPLE: 80 oz/20 oz Aquafina bottle = 4 bottles.  The many advantages of increased water consumption are; immediate weight loss through decreased water retention, primes the body for fat loss, aids in digestion, flushes more toxins from the body and prevents kidney stones.  Increasing water consumption is vital to increasing Health and Fitness.


#5 - DRINK ONE GLASS OF ICE COLD WATER BEFORE EACH MEAL.  This is helpful in both increasing your water consumption and in decreasing the amount of food you consume.


#6 - EAT BREAKFAST.  Breakfast is the most skipped meal of the day.  The excuses range from not having time to not feeling hungry.  "Breakfast is the most important meal of the day" may seem trite, but it is nonetheless true.  When breakfast is skipped, metabolism slows for lack of calories, fat stores are protected through our instinctive "starvation response" where muscle tissue is sacrificed for energy, and more toxins accumulate in the intestines.  More calories are stored as fat when lunch is consumed because of low metabolism and overeating due to ravenous hunger.  The belief that skipping breakfast leads to fat loss is false.  It actually leads to heart problems and weight gain.


The Organic Consumers Association website is a great nutrition resource.  It covers a variety of news issuses not seen in the mainstream-media.  The OCA offers an explanation of where the bird flu potentially originated.  The OCA articles claim the Bird flu caused by man's inhumane treatment of animals.”(1)   (2)   (3)   I agreed completely with the article and recommend the purchasing of “free range” chicken and eggs that are not given growth hormones or antibiotics.

     The “Millions Against Monsantos” page is startling.  Monsantos manufactures both ‘Posilac’, which is the brand name for bST (Bovine Somatotropin,) and rBGH (Recombinant Bovine Growth Hormone,) and has a large influence on the global economy (Monsantos attempts to end EU’s ban on GMOs with WTO Ruling)  I also was not aware that the USDA Secretary of Agriculture, Anne Venemon, had once served on Monsanto's Calgene Board of Directors.


     Searching the key word “death”, I was shocked to read the following articles -  More on Mass Death of Sheep in India After Grazing in Genetically Engineered Cotton Fields,  Illnesses & Deaths in Philippines Linked to Gene-Altered Corn,  (Terminator) Seeds Could Spell Death of Peasant Agriculture. 


     I recommend reading these and other great articles on the Organic Consumers Association website and I hope that the issues presented there are able to motivate you to make better nutrition choices. 










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