Fitness 101



Your body is a machine, capable of reaching its peak potential as long as you treat it that way.

"The wonderful mechanism of the human body does not receive half the care that is often given to a mere lifeless machine." {Healthy Living 10.3}

Developing a fit physique and maintaining are 2 different process, before anyone begins to workout they must first go through what I call a 2 step preparation process. Step1: working out is just  as much mental as it is physical, without the mind the body doesn't move. Lets look at a few key things that would be beneficial for the long run.

Everyone at some point in the process feels like giving up, here are a few ways to get over that mental setback.

Take pictures
Weigh yourself,
Take measurements

Whenever you get the feeling of giving up, always remember the first reason why you started. Pictures also will help you to see the minor changes that the everyday eye cannot see, take a few update pictures every 2 weeks. Weighing yourself once every 2 weeks is a good way to keep track of progress motivating the mind with information, that you're either gaining or loosing weight. The measurements will help in giving an understanding of where the weight is being loss or gained and where you would have to target.

Step 2: The diet is a major part this helps determine how fast results can be attained, and that you have a proper amount of energy to maintain a balanced workout. A proper diet also plays a part in weight management when you decide to take a break from the work-out. I would recommend a proper detox of the body before a complete diet change, on my health page there are a few detox that would be of assistance.
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Xara's Cuisine

 
Whoever said eating healthy doesn't taste good, Clearly never tasted a healthy meal before... there comes a time when we have to grow up and leave the fast food alone.

Ingredients
I package of tofu
2 bundles of spinach
5 cloves of garlic
A half of a spanish Onion
A half of a red bell pepper
2 tablesspoons of garlic powder
2 tablespoons of onion powder
1 tablespoon yeast flakes
2tablespoons of organic coconut oil
2tablespoon all purpose seasoning
A pinch of salt( Himalayan)
2 sweet potatoes cut in cubes
A pinch of salt( Himalayan)
A tablespoon of organic coconut oil
 
Directions
Cut up the sweet potato into cubes and then season it with Himalayan salt along with coconut oil and then set it to bake for thirty minuets. Cut up the tofu into cubes and sauté season it with salt, onion powder, garlic, and yeast flakes until it is golden brown. Chop half of an onion and red peppers then add it to the tofu. Remove the pot and set it aside for later, next chop the garlic and the other half of the onion and sauté, add the spinach and let it cool down and then add the tofu and enjoy.
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Instant Cold & Flu


For a faster more natural way to beat the cold and flu as well as less cost effective than thera-flu,.. try me, Nature tops chemicals every time. 

Ingredients 
Cayenne Pepper
Lemon Juice
Honey 
Eucalyptus Oil

Directions
Take 1 teaspoon of cayenne pepper, add 1/4 cup of lemon juice, along with 2 to 3 drops of eucalyptus oil and sweeten with honey to your tasting. Drink 1 medicine cup about to to 3 times for the day depending on the severity.

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Homemaid PIna Colada Smoothie



Decorate the table with a wonderful Pina colada smoothie, treat yourself don't cheat yourself, this is fun and easy to make.

Ingredients:
1 can pineapple
1 can coconut milk
3 bananas
1 orange
1 cherry

Directions:
Using 1 can (20 ounces) of crushed pineapple mixed with 1 Can (13.5 ounces) of coconut milk, blended with 3 peeled and frozen bananas, the orange and the cherry can be added for decoration.

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A Diabetic Remedy Detox Water




A great remedy for diabetes that is so natural that you can drink it as regular water.

Ingredients
Lemon Grass / Fever Grass
Cinnamon Leaf

Directions
Boil 4 Leaves of cinnamon grass in 4 cups of water, add a half cup of fever grass (or to your discretion) place in refrigerator and consume as water.
Also try my tea for diabetes for faster natural results.
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A Natural Remedy For Diabetes


Whether you or a loved one, don't let diabetes have you on medication... before hospitals there was another way.

Ingredients
Licorice (herb)
Garlic
Cinnamon Leaf

Directions
Boil 3 tablespoon of Licorice herb in 4 cups of water, add 4 cloves of Garlic (do not peel the trash off the garlic) along with 4 leaves of cinnamon leaf. Drink 1 cup 2 to three times a day (especially once in the morning and once at night).
Also checkout the detox diabetic water, very easy to make.
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Cherries Cold & Cough Cure



An inexpensive all natural home ready to help quickly cure a cold and cough.

Ingredients
Leaf Of Life
Lemon Juice
Honey
Eucalyptus Oil

Directions
Blend 5 to 7 leaves of leaf of life with 1/4 cup of lemon juice, add 2 to 3 drops of eucalyptus oil and sweeten with honey to the taste of your liking. This remedy has worked for me many times.
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Fight Cold & Flu Very Fast Naturally

 
 
Unlike the flu the common cold is not labeled to any particular season, yet can be acquired the same way by various reasons. ultimately it is a weak immune system that is the cause for both.

Lets take a look at some of the symptoms
Coughing
Sneezing
Runny nose
Sore throat
Headache  (Flu)
Body ache (Flu)
Fever (Flu)

Nature has been our provision from since the existence of humanity, and humanity has been guilty for turning our backs on nature and entrusting it to chemicals. Let's look at what remedies nature has for these symptoms and see what we can combine for a cure.

Ingredients
1 quarter cup Sage (herb)
1 quarter cup Yarrow (herb)
1 Lemon
1 teaspoon Honey
Rest

Sage herb is one of the strongest herbs when it comes to treating a cough or a sore throat. With the addition of yarrow which is very good for fever and body cramps. Ginger as well can be added for an extra aid for the aches. While the tea is cooling add a teaspoon of honey and squeeze in a lemon stir and sip as warm as you can bare it, and just relax as nature takes its course, this way is very fast, safe and cost efficient. Those that are pregnant should always consult with a doctor before using any substance.
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Tindales callaloo Roti

 
A wonderful way to enjoy a tasteful and healthy meal.
 
Ingredients
Roti
1 Teaspoon brown sugar
1 Cup of baking flour
1/2 Teaspoon of salt
1/2 Cup of wheat flour
1/2 Teaspoon of baking power
1 Teaspoon of oil
1/2 Cup of blended callaloo

Vegetables
2 Shredded carrots
3 Stalks of callaloo
2 Pakchoy
1 Cabbage
1 Onion
3 cloves of garlic
Mrs. Dash season blend (or desired seasoning)

Directions
Pour 1cup of baking flour into a bowl, next add the oil, salt, sugar, wheat flour and the baking  powder, mixed them up, and then add the callaloo kneed it. Divide the dough into 3 pieces, roll each piece flat and place them into a frying pan rotate the roti to oil each side once. Then continue to rotate until it is cooked.

Shred the carrots and cut up the callaloo, pakchoy, cabbage, onions and garlic, mix them together and fry them under a low fire until cooked and place the vegetables on the roti and then roll it up and then serve.

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Chrissy's Kitchen



 
A healthy morning breakfast that would not only leave you searching for the best words to describe its taste, but will satisfy you until the next meal. 
 
Ingredients
Dasheen (Taro)
Dumpling
Breadfruit
Carrots
Cabbage
Sweet Potato
Stringed Beans
Thyme
Tomato
Garlic
Turmeric Power
Scallion
Onions
Salt

Directions
1. Roast the breadfruit and then let it cool a bit.
2. Peel breadfruit and then place in an oiled frying pan.
3. Boil a half pot of water while kneading the dumplings and then place them inside the pot.
4. Peel dasheen, and sweet potato (you can add more to the plate like pumpkins, yam, etc...) allow 20-30 minutes to cook.
5. Shred the cabbage, slice the carrots thinly, dice the tomatoes, onions, garlic, and Scallions small.
6. Grease the frying pan with 2 tablespoon of oil, put 1 teaspoon of turmeric in the oil, sauté the onions, tomato, garlic, thyme, and scallions in the frying pan and add salt to taste.
7. Add the string beans carrots and cabbage, stir and let it steam for 3 minutes and then serve and enjoy a Jamaican style breakfast.
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The Dominican Morning Dinner

 
 A Dominican traditional plate with a vegan twist, that will leave you wanting more. This was made for breakfast but was eaten for dinner.
 
Ingredients
Mangu (mashed plantain)
2 green plantains
Olive oil and salt to taste

Garnish
1/2 red onion
1/2 tablespoon olive oil
1/2 teaspoon lemon

Tofu Scramble
2 blocks extra firm tofu
1 small sweet onion
1/2 red pepper diced
4 springs green onion
1/8 teaspoon turmeric
1 teaspoon smoked paprika
1 teaspoon vegan "chicken" seasoning
1 tablespoon nutritional yeast flakes
** the seasonings for this tofu provided
above are not set in stone, you can experiment with your own flavors, this is what cooking is about. However if you desire to obtain the appearance of eggs, turmeric is essential for color.

Directions
Drain the tofu of its water with either a tofu press, or by wrapping it in paper towel and setting something heavy on top. Bring water to boil for the plantains.

Make sure to season the water with salt as this not only adds flavor but quickens boiling. Once boiled, add peeled and quartered plantains and boil until you can easily poke a fork through, much like boiling potatoes.

While tofu is draining, sauté sweet onions until translucent and slightly golden, add red peppers and continue sautéing for about 3 minutes.

Add seasonings and crumble the tofu in the pan soon after. Be sure to mix well to incorporate all the flavors nicely. Sauté until most of the water from the tofu is cooked out and the turmeric has turned the tofu into that nice yellow color.

Set aside. Sauté red onions for garnish in separate pan with olive oil and lemon. Drain boiling water from plantains. With a potato masher, begin to mash plantain with olive oil and salt until creamy consistency is reached.

A tip to get that creamy consistency is adding just a little cold water. Somehow this reacts with the plantain and makes it easier to mash. Thinly slice green onion and sprinkle on tofu plate and serve.
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1 Ingredient Acne Cure


This post could have went many directions, we could have combined many ingredients however that would take away from my personal experience. plagued by acne most of my  teenage years lead me to try everything to find an answer. I couldn't afford the necessary care  to treat my acne, and It got bad to the point where I cut school and I even stole a product to treat my acne. Until one day my mother spoke of something that I should try, I never heard of it before but I was more than willing to try, within 1 week my face shown so much of an improvement that I was questioned by almost everyone as to what did I do. Here is the 1 solution that changed my life.

Filled with magnesium, beta-carotene, ascorbic-acid, niacin, oleic-acid, potassium, calcium, coumarins, genistein, riboflavin, rutin, selenium, thiamin, and zinc...  this is just to name a few. This plant can also be used as an astringent and can be eaten as well. A chickweed detox water is also know to help with obesity. and is used as a medicinal tea for many different reasons.



Ingredients
Chickweed / Stellaria media

Directions
Stellaria media also known as chickweed is a natural herbal plant that is great for burns, rashes, skin irritations, inflammation, obesity, and other commonly faced problems. First boil the chickweed in a pot as you would a natural herb, next drink about a cup full leaving back enough t wash your face with (or affected area). Let it dry by itself do not towel dry. Repeat the process 2 to 3 times throughout the day and within a week according to my results I would have to guarantee the same for you.
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How To Lose Weight With This Simple Breakfast

This will change your day and ultimately your life. Learn how to lose weight by implementing a breakfast like this throughout your week, I have been personal training for years and have had many success stories off of this breakfast alone. Those who've tried it lose a lot of weight fast and along with the exercise saw results in days.


        This is a very simple breakfast, that in my recent experience of personal training I have provided as a simple advice that made the greatest difference in a short period of time. So many things attribute to a proper weight loss such as what we eat, but what about the how. Chewing our food properly plays a major role in weight loss. 


          For example most people when they eat do not chew their food enough so that the body can easily digest it. The more we chew the more of a liquid substance that solid food becomes, it is easier for liquid to pass through the system rather than chunks of food enabling the body to digest faster and easier. Put it like this we have 32 teeth so each bite of food should get 32 chews or something remotely close. This act also triggers signals to the body that we are actually eating more than we are.


A Simple Breakfast

Ingredients:
Oatmeal
Strawberry / Blueberry
Apple
Pineapple

Directions:
Lets begin with oatmeal or a high fiber cereal such as "All Bran" (or any high fiber cereal)... having this and an apple immediately after would prove to be a decision changer for your lunch. The other fruits may be placed inside the oatmeal for added taste and extra vitamins and minerals. Fiber is a roughage that fills our hunger fast, and pectin plays a roll in suppressing the hunger keeping you feeling full for longer periods of time, and the combination of the 2 have enough vitamins and minerals to be a healthy meal.

*The results of fiber and pectin are two simple combinations that will attribute to better decisions throughout out the day.
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How to grow natural hair fast

Too many times we rely on chemicals to get the job done, but in every aspect chemicals are only used to do a work that nature was intended to do, looking for results from a second hand source. Here is a way that we can go back to the source and do things naturally.






Ingredients
1/4 cup of Coconut water:     
3 inches of Aloe Vera       
1/8 cup of Basil                     
1/4 cup of Beeswax
1 tsp. of Vitamin E Oil
1 cup of Coconut Oil
Thermometer

Directions
crush the basil leaves to the amount of 1/8 of a cup, and place it inside a glass bottle with 1 cup of coconut oil. Then place the glass bottle inside a pot of boiling water and bring the oil to 100 degrees, remove the bottle from the water and then leave it to sit over night. Blend about 3 inches of a stem of aloe with a quarter cup of coconut water, add the basil and coconut oil with a teaspoon of vitamin E oil mix it with a quarter cup of bees wax and then apply.


Health Benefits
Applying Aloe Vera to the scalp is a wonderful way for promoting hair growth, as well as being very affective in removing dandruff. With the addition of basil which is rich with minerals, especially magnesium it is very good to combat breakage. The benefits of coconut oil is that it prevents hair loss and grey hair while being a wonderful conditioner on its own. Coconut water makes a good addition for stronger roots and it prevents an itchy scalp, as beeswax helps add sheen and volume. While Vitamin E is another healthy way to promote hair growth and prevent hair loss.
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Vegan Brothers Taco

 
Ingredients
Black beans
Corn
Avocado
Sweat potato 
Salsa
 
Directions
First cook all the ingredients except the salsa and avocado, a little oil and seasoned with garlic powder, salt and a little cayenne pepper. Then place the avocado on the tortilla and place on the rest of the cooked items on top and enjoy.
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7 Energy Booster Drinks

Are you sluggish at peak hours during the day?
Do you need more energy to make it through the day?
Do you need to fill an evening hunger pain?

If none of those apply to you, you can still make one of these energy boosters cause they taste that good.



Island Love: Mangoes, passion fruit, tangerine, cup of coconut milk, pineapple slices, something great to have at lunch-time to rejuvenate the body.

5 Wise: Boil ginger with eucalyptus leaves some garlic and a bit of onions, when it cool down and is about ready to drink add a tablespoon of honey, this is actually to help clear colds especially chest congestion's.


7 Thunders: Spinach, Kale, Broccoli, Celery, Spirulina, Cucumber, almond milk, this is great to have after the workout as it is protein packed.


Sunrise: 2 Oranges, 2 tangerine, 1 Grape fruit, squeeze 1 lemon and 1 lime in the mix, this is great for strengthening the immune system and exchange of toxic bodily fluids, a citrus blend is a great guard against kidney stones, promoting weight loss.


Sunset: 3 kiwi, 1 cup of dark berries combined (raspberry, black berry, blue berry) 2 apricots, these combinations of fruits can work wonders for the eyes.



Vineyard: 10 Eucalyptus leaves, 1 cucumber sliced, 1 table spoon of honey, 1 sliced lemon, 5 cups of water, let it fuse overnight, the eucalyptus make this good for bacteria and viruses and very good on  congestion.


7 Times: 1 stem of aloe blended with a glass of orange juice or pineapple juice, this is a good detox for the blood that helps with infections.

*Log back on after you've tried a few and let us know your favorite.
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7 Ways to deal with cellulite

What is cellulite?

cellulite: (noun) persistent subcutaneous fat causing dimpling of the skin, especially on women's hips and thighs.
 
Lets take a look at some natural things that can be done to help remove cellulite, without the costly expense. We need to fist understand that its not a skin issue but rather an issue from the fat beneath. 
 
Dark berries: Black and blue berries are high in antioxidants which help to destroy fat that is attached to connective tissues. Blue berries are rich with anthocyanin's which is what helps to form the protein collagen that helps to keep the skin tissue tight, helping to suppress the fat form from underneath.  
 
Hummus: A low-glycemic food hummus provides glucose that flows to the blood causing a small amount of insulin release. Being that insulin is a fat storing hormone, low glycemic foods will help in preventing fat cells from expanding to form cellulite.
 
Olive oil: This can be one of many main ingredients for a healthy thyroid, due to its polyphenols and a small mount of monounsaturated fat. A healthy and strong thyroid will boost the metabolism. Olive oil is great to have on vegetables as it strengthens your digestive system and is very good for the intestines and liver as well as the whole stomach on an overall. It is also good to bathe with or massaged into the skin of the affected areas.

Switching to a high alkaline diet is another way to attack cellulite, by eating very low acidic foods it would be easier for the body to decompose. Not only that for those who would like to lose a few pounds, this is considerably a healthier way for weight loss.

Spinach: Very high in alkaline, consuming spinach is a wonderful way to attack cellulite. Very rich with vitamin A, C, E, K an magnesium and chlorophyll. Spinach, kale, celery, broccoli and cucumbers make a great blend for a high alkaline green smoothie.

Detox water: A great detox water is something that can make a difference in releasing a bit of toxic waste from the body, A recommended use of  high alkaline products should be considered when making a detox water (Ex: mineral water, lemon, cucumber,lime, and pineapple slices)


Exercise: Plays a significant role in firming the fat that is beneath the skin that leads to cellulite. Jogging and calisthenics are great ways to go about the workout, not only does it give more of a defined result, the affects of calisthenics would sustain a better figure over a period of time. On the workout page there will be various exercises to help target the necessary areas.


Sleep: Believe it or not proper sleep helps to combat cellulite. since cellulite is also caused by stress and that is the redirecting of the blood throughout the body, proper sleep helps the body to stay neutralized and allows it to try to heal and stabilize itself. Going to bed at least 2 hrs before 12 would be best.
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7 Foods Guaranteed To Reduce Abdominal Fat

Have you  ever wondered why the stomach is the hardest area to lose weight?
Have you tried everything you could think of to lose the belly fat?
Have you ever wondered, what is the easiest way to lose belly fat?

Here are a few beginner things to do when wanting to lose abdominal fat.
The outside is always determined by what you put in... ALWAYS.



Blueberries: Known to fight heart disease and type 2 diabetes, blueberries are great for decreasing unhealthy inflammation and have one of the highest antioxidant levels of all fruits. numerous studies have shown its strong capability to significantly reduce stomach fat and lowering cholesterol, its best to eat them raw and not to freeze them (as many people like to) in order to get the most of its high antioxidants.


Coconuts: Dried coconuts are something that can be added to recipes as flavoring and can also be eaten as a snack. Coconuts contains what is called medium chain triglycerides that raises the livers metabolic rate up to 30 percent helping to burn fat faster.


Tomatoes: There are different varieties of tomatoes and all are packed with vitamin C. At best a large tomato only contains 33 calories. Tomatoes are a great addition for cardiovascular health and also performs as antioxidant for our body to help with losing weight. They also contain phytonutrients which is also a known fat burner. A tomato a day is great for a mans colon helping to prevent colon cancer, and in some research for women preventing breast cancer as well.



Apple: This fruit is helpful in more ways than the average person would know, like pineapples apple are high in pectin. Pectin helps the body cells to take in more water than fat and also helps to suppress hunger. Apples also contain polyphenols which aids the metabolism in burning body fat, and also a high level of fiber which increases the felling of being full.


Avocados: This fruit helps in balancing cholesterol and is good asset in developing a strong digestive system. They are very high in potassium which helps in utilizing the nutrients of the body towards muscle and energy. The oil in avocados is high in monounsaturated and polyunsaturated fat, that can help to reduce belly fat.





Green Tea: Loaded with antioxidants green tea is known for burning an excessive amount of fat. It was shown through studies that even in a resting state that green tea helps in burning calories. Green tea contains catechin which is an antioxidant and a type of natural phenol that boost the body's metabolism, and in known cases burning the fat that's stored in the belly.



Ginger: Highly regarded as something to consider as ginger is extremely high in antioxidants and is a great friend to the digestive system. Although ginger stands strong on its own it serves as a power house when combined with lemon for tea or used together for a detox water.

when trying to loose weight especially in the abdominal region a few main things that someone would like to refrain from is cheese, alcohol, coffee and soda. These are items that go directly to the stomach region and making the efforts harder and the process longer. I am not saying that it cannot be done with these but our goal is to do this healthy and fast. However almond and cashew cheese taste just as good as dairy cheese but 7 times more healthier.
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7 Fruits to help with skin care

Eating natural food and fruits is one way to improve your health, here is another way with these everyday fruits. This is a key to success when it comes to beauty and great heath.



Mangos - If your getting older you're going to love this fruit, very rich with vitamin-A also rich with antioxidants, mango fights against skin aging, and regenerates skin cells to help restore the elasticity of the skin.


Orange: Very potent in vitamin C orange also helps to improve skin texture. Like an apple, oranges also contains collagen which helps to slow the skin aging process. Simply rubbing the insides of an orange on your skin, can help to tighten your skin. An orange can also be used in a dried and powdered state as a natural scrub. Like a lemon, oranges too can help to clear up skin blemishes.


Banana: A good source of iron, bananas are filled with magnesium and potassium that can help to reduce menstrual cramps (your welcome ladies). Bananas too also have an affect on the skin, they are rich in vitamin A, B and E which can work as an anti-aging agent product. A freshly mashed banana can also be used to make a facial to aid the skin.


Lemon: This is a fruit that is available all season. Rich with vitamin C, the juices from lemons can work wonders for the skin, known for cleaning around the house a teaspoon of honey and a bit of lemon in the morning can work as a natural detox and a great skin cleanser, or used together (lemon and honey) it can be a bleach for the skin. Lemons also work as an astringent, it can be used to help lighten the skin tone and help clear up marks from acne scars. Just rub the inside of a lemon peel on your elbow or knee to help remove dark spots.


Apple: An apple a day keeps the doctor away, wish this were true, however the health benefits from apple cannot be ignored. The antioxidants in apples help to prevent cell and tissue damage. Mixing a mashed apple, rose water, honey and oatmeal can work as a wonderful exfoliating mask on the skin. Nutritionists have shown that apples contain a high amount of elastin and collagen which aids in maintaining tighter skin.


Papaya: This fruit has been helpful for the skin for ages. It is high in antioxidants and contains papain  which is a unique enzyme that can kill dead cells and cure skin impurities. A glass of papaya milk or applying the flesh of papaya on the skin can also do wonders.


Strawberry: In a study with certain fruits, strawberries were ranked the highest in antioxidant content, above grapes, tomatoes and even apples. High in vitamins and minerals with a high concentrations of vitamin C, strawberries are rich with antioxidants, compounds that help neutralize free radicals inside the body. Free radicals are broken down molecules that can cause damage to cells, including skin cells. its also a god face mask when mixed with honey to help remove dirt and dead cells.
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A Better Way To Live

"Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God." (1Corinthians 10:31)
 
"To keep the body in a healthy condition to develop its strength, that every part of the living machinery may act harmoniously, should be the first study of our life. To neglect the body is to neglect the mind." (councils on Health p.122)
 
 
Did You Know?
What we eat affects how we think, the workout is always 90 percent mental. Lets begin with a bit of information to establish this point.
 
The body is a machine that replaces every cell within it, every seven years...it already thinks for itself.
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