10,000 Steps a Day for Healing & Prevention

Balanced, consistent exercise is one of the 4 Keys to Health, Vitality and Longevity that we teach in any of our Raw Vitality holistic health and natural healing programs. That is because exercise has been shown in study after study to be beneficial to overall health and wellbeing and to assist in the healing and reversal process of most all chronic health conditions. One of the very best exercises you can do each and every day is walking. Walking is easy, doesn't require any equipment and can be done anywhere, even if you are traveling or recovering in the hospital. Walking helps to regulate insulin levels, sleep cycles, digestive processes, neurotransmitter function essential for reversing depression and anxiety, reducing blood pressure and stress levels, increasing detoxification as well as...

• Lowers blood pressure and the ‘bad’ (LDL) cholesterol levels and raises the ‘good’ (HDL) cholesterol levels -- all of which decrease the risk of heart disease.
• Strengthens and builds bone -- a change that decreases the risk and pain of osteoarthritis.
• Helps to reach weight loss goals and maintains a healthy weight.
• Improves muscle strength -- helps the body maintain mobility, strength, flexibility and endurance.
• Improves skin tone.
• Improves memory.
• Reduces the risk of colon cancer. 
• Increases immunity. 

Research has shown that to get the most benefits from walking you will want to walk 10,000 steps a day. This may seem like alot but really isn't when you factor in all the walking you do each day for your regular activities or by adding in the recommendations below.

By adding 20-30 minutes of outdoor walking into your daily routine you can easily accomplish 10,000 steps. Start monitoring how much movement and walking you are getting each day by wearing a pedometer or installing an app on your smart phone to keep track of your daily walking levels.

Walking is very important if you are dealing with a chronic health condition or disease. It is VITAL in these cases to be getting up and taking daily walks, especially if you are healing from surgery or recovering from a recent health crisis. You may not be able to get 10,000 steps in right away after your health incident, but even a few steps each day will help your body heal more quickly and build up your endurance for reaching your goal of 10,000 steps each day.

In the beginning start by adding just 500 steps a day and build up to adding 2,000 extra steps a day. Continue adding steps until you reach your final goal of 10,000 steps a day.

Find easy ways to take more steps throughout your day like:

• Take the stairs rather than an elevator or escalator
• If you happen to be on an uncrowded escalator, walk up the escalator rather than riding
• Park at the far end of every parking lot and walk to your location
• Take short walks during work breaks
• Walk the dog every day.

In Raw Vitality, we use daily outdoor walking in the natural healing and prevention process and is part of any of our 30-day natural healing and holistic health programs. To start your journey of natural healing visit our web site at: www.rawvitalitytotalehalth.com and find the program that is right for you!

To learn the 4 Keys to Health, Vitality and Longevity in-depth and begin using the most effective natural healing and preventative health tools join one of our 30-day holistic health and natural healing programs. We offer a variety of programs to fit your individual needs. To learn more visit: www.rawvitalitytotalhealth.com

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

4 Simple Daily Switches to Naturally Increase Energy, Health & Vitality

Want to increase your energy levels? Easily drop a few pounds without thinking about it? Start clearing up allergies, chronic headaches or other small health problems naturally without having to turn to over the counter medications or Rx drugs that simply mask symptoms? You may think you have to make drastic long term changes to start to see changes in your health, energy and vitality but that simply is not true. By making small simple switches you can create significant changes in your health in a very short period of time.

In any of the Raw Vitality holistic health and natural healing programs we teach changes that can be made in 4 key areas of health to increase health, vitality and longevity including:

1. Fresh, Nutrient Dense Eating
2. Consistent, Balanced Exercise
3. Healthy Stress Management Practices
4. Green Living Practices to reduce exposure to health harming toxins

We teach these principals in-depth, teach tools in each of these categories, then spend 30 days in a supported, motivated atmosphere to create long term habits to reverse chronic health diseases and conditions, practice the most effective natural preventative medicine and increase vitality and health naturally.

But you don't need 30 days to create small changes you will begin to see and feel today! By incorporating these 4 simple switches into your daily life you will begin to see big improvements in the key areas of your health.

4 Simple Daily Switches to Naturally Increase Energy, Health & Vitality

1. Juice Fresh Each Morning

One of the best lifestyle and eating practices you can engage in to begin the reversal of health problems, detox your body, have long term disease free longevity and increase your overall health and energy is to make a simple switch in the morning from coffee or latte to fresh juice. Investing in a mid-range counter top juicer is one of the best investments you will make in your long term health, vitality and longevity! You don't have to spend a fortune to get a good juicer that will do the job. Use the 5 ingredient juicing rule each day, that we teach in Raw Vitality to begin increasing your health immediately. Simply pick 5 fresh organic in-season ingredients to juice from your local market with a 3:2 ratio, 3 greens or veggies to 2 fruits. Then each week switch up your ingredients so you get lots of nutrient variety. After just a couple days you will notice a HUGE increase in your energy levels. Other Raw Vitality clients report experiencing greater clarity, focus and motivation in the first part of their work day, less hunger and energy crashes throughout the day and the clearing up of allergies naturally.

2. Take 5 Minutes Each Day to Meditate or Engage in Deep Breathing Exercises

More and more mediation is being recognized, and confirmed in scientific studies, to have a major impact on health, healing and increased immunity. At the same time meditation helps to clear your mind of all the excess junk and clutter, center and ground you and increase your energy and vitality. Simply 5 minutes each day can make significant improvements in all areas of your life and health. If you are new to meditation there are great free meditations available on Youtube, Raw Vitality offers a 30-day meditation program along with any of it's holistic health and natural healing programs or you can join a meditation challenge, like that offered through the Chopra Center each season for free.

You can also use your 5 minutes to engage in simple deep breathing exercises. We release 80% of our toxins through our breath and most of us breathe much too shallow, especially during times of stress, you may also be surprised to find many times you are holding your breath. This prevents toxins from cleansing and keeps them trapped inside your body, reducing energy, clarity and overall vitality. This is also a great practice to engage in to manage your daily stresses in a healthy way. Give it a try and see the difference it will make!

3. Take a Brisk 20-30 Minute Walk Outdoors Each Day

One of the most vital keys to healing, prevention and increased health and vitality is balanced, consistent exercise. Balanced and consistent being the two keys. Most of us exercise sporadically, engaging in tremendously vigorous and stress inducing exercise periodically and then having period of no activity or exercise. This actually is worse for your health then doing something moderately mild each and every day. Walking is one of the best exercises you can engage in. Even if you are a buff and beautiful athlete type, walking each day can make a significant improvement in your health and wellbeing. Walking helps to regulate digestion, energy levels, sleep patters and is a great way to get an extra dose of Vitamin D and fresh air (think about the deep breathing principal). This is an especially helpful tool if you work at a desk all day. You can even split up your 30 minute walk into a 15-minute morning and afternoon walk.

4. Cut out Health Harming Chemicals

Do you know where the most toxic place is on Earth? The environment, an Urban City, the City dump? In fact the most toxic place on Earth is the inside of your home. Without realizing it, you may be creating a living environment that is saturated with toxic chemicals. From the body care products you use to the cleaning products you use in and around your home, you could be exposing yourself to thousands and even hundreds of thousands of chemicals each day. The problem with this? Toxic chemicals interfere with normal body processes, they slow energy production and use, interfere with hormone regulation, mess with your sleeping patterns and even get in the way of healthy breathing. The result is lowered energy levels, increased health problems and reduced longevity. A simple switch is to begin replacing all your toxic products with cleaner greener versions as you run out. Raw Vitality offers a cosmetic and personal care line that is toxin free, Seventh Generation is found in all major grocery stores and offers many household cleaning products or you can simply revert to the simple, natural ways our grandparents use (think vinegar on weeds, lemon oil and vinegar to clean, and coconut oil to replace at least 10 bathroom products.) As you reduce your exposure to these toxins and your body begins to detox of toxic chemicals stored and circulating throughout your body you will begin to see a major improvement in your energy and health, you will also begin to drop pounds without even thinking about it because toxins are stored in fat tissue and the less toxins you have in your body the less fat stored.

By implementing these 4 Simple Switches to Increase your Energy, Health and Vitality you will begin to see huge improvements in many of the key areas of your health.

To learn the 4 Keys to Health, Vitality and Longevity in-depth and begin using the most effective natural healing and preventative health tools join one of our 30-day holistic health and natural healing programs. We offer a variety of programs to fit your individual needs. To learn more visit: www.rawvitalitytotalhealth.com

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

Key to Loosing Weight, Controlling Diabetes & Increasing Energy Throughout Your Day!

Did you know the very thing that helps you to loose weight and maintain your ideal weight is the very same thing that can help you control or prevent diabetes as well as increase your levels of energy throughout the day, especially through your 2pm crash? What do all of these things have in common? Blood Sugar! Your blood sugar levels are what control how much weight is stored on your body or instead burned as fuel, it also is a key component in the diabetes cycle as well as our overall energy levels. All of these areas are controlled by your blood sugar levels.

If you seem to gain weight without even trying or struggle to keep your weight at your ideal the first area you need to understand is regulating your blood sugar levels. Your blood sugar levels are what tell your body to either store weight as excess fat or to burn as fuel. If you want to loose weight engaging in practices that tell your body to burn food as fuel instead of storing as weight is vital! Any diabetic knows the importance of controlling and monitoring their blood sugar levels and can tell you just how awful they begin to feel when blood sugar levels crash. This is the very culprit behind your mid-day crash and inconsistent or low energy levels throughout the day. Simply by knowing how to control and maintain your blood sugar levels you will begin to see weight drop, stay easily at your perfectly balanced weight, begin reversing, healing and preventing diabetes and take charge over your energy levels throughout the day.

Today I will discuss the number 1 key for maintaining good blood sugar levels which is your first step in loosing or maintaining your perfect weight, reversing and preventing diabetes and increasing your energy levels throughout the day. 

Eat in Sync with Your Natural Digestive Rhythms

Your body has its own digestive rhythms. When you eat along with those natural rhythms food is burned as fuel, less is stored as weight, your body gets all the nutrients it needs from your foods, their is less toxic byproducts produced so you are less toxic and your energy levels stay consistent and high throughout the day simply because your blood sugar levels stay consistent. Yes it is as simple as that!

When you eat out of sync with your digestive rhythms; by eating at the wrong times, eating the wrong types of foods or not eating when you should, your digestion becomes compromised and decreases in overall effectiveness. The consequences are weight gain, sluggishness, mid-day crashes, higher levels of internal toxicity which comes with a whole host of health problems, and you set the stage for the cycle of diabetes to take hold, especially as you age.

So how do you eat in sync with your natural digestive rhythms? Simply follow this daily outline

 Morning

Your natural digestive rhythms will prompt you to eat about 1-2 hours after rising. This allows your body to wake up naturally and gives you time to stoke your digestive fire. During this 1-2 hours of waking it is encouraged that your drink fresh organic lemon water, to help your body flush toxins from the day before and cleans your digestive system.

Your morning meal should be as fresh as possible, with little to no animal products (nothing to heavy or filled with bad fats), lots of healthy fats and clean proteins and higher in natural sugars, so more fruit included in this meal. Fruit is not a demon that will make you gain weight or become diabetic. In fact you NEED the nutrients found in fruits to be your most healthy and in the morning is the best time as the natural fruit sugars ignite your nervous system and brain and this strategy helps you to think more clearly and have better mental energy. Include healthy fats like flax, hemp or chia seeds and their oils. A great morning meal is a nutrient dense smoothies filled with LOTS of ingredients to keep you satisfied. Add nut butters, seeds and seed oils, fresh fruits and veggies with lots of variety. This will help to fill you up and start your day on the right foot, energizing your body and keeping your blood sugar levels where they should be.

Mid Morning

If you find you get hungry during this time drink a fresh glass of veggie, juice, a couple of pieces of fresh fruit along with raw nuts and seeds (this will balance the sugars in the fruits), or some fresh organic nut butter and fruit or veggie sticks. A great stand by is fresh sliced apples dipped in almond butter along with a glass of fresh veggie juice.

Lunch Time

If you work a typical schedule then lunch should be your biggest meal of the day and should be smack dab in the middle of your day. Again this meal should be filled with lots of fresh foods and lots of variety. Your digestive rhythms will make you the most hungry at lunch because it is when you expending the most physical and mental energy, so you need lots of healthy fuel! You want to include lots of variety of ingredients in your lunch so you get a good mix of all the nutrients you need including healthy fats.

A good lunchtime recipe is a hardy salad. Start with a bed of fresh greens and then include as many fresh ingredients as you can including quinoa, lentils or beans, fresh raw nuts and seeds, lots of veggies and even a couple fruits. If you are a meat eater a lean piece of fish would go well, choose wild caught cold water fish like salmon or halibut. Keep the fish serving size low while keeping the fresh veggie base high. Use a healthy fat for your dressing base such as flax, or avocado oil. A few twists of sea salt and black pepper will increase your mineral and nutrient intake. Pepper helps you absorb more nutrients.

Mid Afternoon

If you know you usually crash around 2 or 3pm, instead of reaching for caffeine have a fresh veggie juice prepared. This is a great time to have a few fresh veggie sticks and homemade organic hummus, or fresh veggies with raw nuts and seeds. Listen to your body though, and only eat snacks if you are feeling hungry.

Dinner

Next to breakfast, dinner is the one meal most people get wrong. Eating way too heavy of a meal this time of day, eating too many animal products and also eating too late in the evening. By dinner time your digestive rhythms are starting to decrease. You don't need as many nutrients this time of day because you do not need as much energy. You want to ensure you eat last about 2-3 hours before you go to sleep. This allows enough time for your body to digest the food and shut down digestion for the night. If you eat too late at night, digestion is not able to complete, more toxic byproducts are created and undigested food can feed the cycle of not only diabetes but allergies. You want to ensure you have digested completely before going to bed. Doing this will also ensure your blood sugar levels stay even throughout the night, and excess weight is not stored. Another problem can be not eating at all, or waiting too long between lunch and dinner. By doing this your blood sugar levels start to fall and your body thinks it may be starving. more weight is stored and metabolism is thrown off for the night and into the next morning. Dinner should be lighter then lunch, satisfying and again not too heavy in animal products or unhealthy fats. Eat things that will keep your digestive system clean and moving well so during sleep your body can renew and regenerate. Waking up sluggish is a good sign that your eating times or what you ate for dinner was not good for your body.

By getting in sync with your digestive rhythms you create more energy for yourself, set the stage for good long term health and wellbeing, reduce the number of health problems, keep blood sugar levels even so begin to loose and have the ability to easily maintain your perfect weight and increase your overall vitality.


Raw Vitality offers a 3 Day Digestive Reset program that can be completed over a weekend and will help get your digestion clean, effective and running as it should be again. This is the FIRST step if you are wanting to loose weight or naturally heal a health condition. Learn more and start yours by visiting: http://www.rawvitalitytotalhealth.com/#!3-day-digestive-reset/cc94

To learn the most effective natural healing and preventative health tools join one of our 30-day holistic health programs where we focus on natural eating practices, balanced consistent exercise, healthy stress management and green living practices to reduce your exposure to health harming toxins. To learn more visit: www.rawvitalitytotalhealth.com

Raw Vitality teaches the 4 Keys to Health, Vitality and Longevity:

• Fresh eating principals including fresh daily juicing
• Healthy stress management practices like meditation and yoga
• Balanced, consistent exercise
• Green living practices

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com