Maybe your insurance doesn’t cover a particular medication your doctor prescribed.  Maybe you can’t afford the co-pays at your doctor’s office. Maybe you read about a new state-of-the-art medication that is working wonders for our disease state.  Just maybe there is a clinical trial near you and it’s very convenient.  What ever the reason, participating in a Clinical trial isn’t such a bad idea. 

I personally volunteered for four Clinical trials.  Why you ask?  Well one reason was that when I was first diagnosed with psoriasis and psoriatic arthritis there was no biological medications.   I was covered from head to toe in scaly, red, raised, thick, flaking, itchy, painful, burning, embarrassing,  unsightly plaques. 

I knew my quality of life was non-existent.  Everything I was trying didn’t seem to work and I was on my last leg.  Losing the desire to live, I was depressed and the pain was so intense I couldn’t function normally.  People avoided me and I became so insecure I couldn’t speak or think clearly.  Twenty five years ago was a terrible time to be diagnosed with psoriasis.   The only real means of relief for me was the sun and sea.  Also known as climate therapy. 

I became a sun worshipper.  At first you would think hmmm that’s doesn’t sound so bad.  Let me tell you it’s work baking in the 95 degree sun for 6 hours a day.  Plus the possible side effect is skin cancer.  And let’s face it, the sun doesn’t always shine and it’s seasonal.  Then you have the people who look at you and say, “you look nice and tan where have you been?”  I felt like saying to hell and back.  The best available climate therapy is at the Dead Sea in Israel. 

The Dead Sea is a wonderful option but it’s not always affordable.  Especially to a young family of four.  I personally borrowed the money from my parents.  This disease became a financial burden to our family in more ways then one.  I wouldn’t wish this disease on my worst enemy.  Because we became an one income family we went into debt over 50k.  We since then payed all our debt back and managed to keep our heads above water.  We did this with a lot of praying. 

Early on with my disease there wasn’t so much interest like there is today.  I guess we got a break as a community when they discovered cancer patients with psoriasis were clearing up from systemic drugs. Since then they clarified our “skin condition” as an auto-immune disease.  This was exactly what needed to happen for our disease state.  Much more research was being conducted.  The thought of being treated from the inside/out intrigued me. 

One of the first Clinical trials I participated in was the study of engineered tuberculosis.  I traveled to the city which was two hours away for twelve weeks.  I didn’t get reimbursed and it was very inconvenient.  I did not respond to this risky idea of treatment.  

Treatment failure seemed to be just part of the landscape.  Many of the studies at the time were in the city.  I was at wits end.  I was becoming more depressed and less accepted as a human being. What was I to do, I had a wife and family and I was the bread winner.  I continued to research and never gave up.  The Internet was primitive at the time.  There was no social media support groups.  I felt alone.  If it wasn’t for the National Psoriasis Foundation and their quarterly Advance Bulletin, I think I might of given up. 

I read about a church in Scranton PA that had healing capabilities.  I traveled four hours each way.  I got down on my knees and prayed.  Well I walked out of the church still covered with plaques.  But a funny thing happened which I thought at the time was a coincidence.  When I got home I went to the answering machine to listen to my messages.   The voice said they were conducting a clinical trial for an experimental biological medication.  It  gets better then this, it was right up the street from my house.  I have no idea how they got my number still to this day.  They say “coincidences are God’s way of staying anonymous.”

So to make a long story short I went to the doctors office filled out the paperwork and I was told to get my bloodwork done.  They checked everything.  That’s a plus when your participating in a CT.  I was happy cause I didn’t have to lay out a dime.  Because it was a CT there are no guarantees.  The risks were great at the time because this was one of the first biologics for psoriasis.  The drug name was Raptiva.  I gladly signed my life away knowing that it was working on the experimental lab mice.  Suddenly I felt like running on a hamster wheel. 

Well a few shots in and things were getting better.  I was clearing up.  I was elated.  Even the PA was excited for me.   Oh one other thing, when your in a CT for a medication you don’t know if your getting  the medication or a placebo.  It’s a controlled experiment.  It’s one of the drawbacks.  But I had nothing g to lose.  I cleared up totally and was told I would be receiving the drug for free until the trials ended.  I was on it for years.  I was living life once again. 

Then that fear set in that we all think about.  How long is this going to last?  Will this drug effect the other healthy organs in my body?  What are the long term effects?  Will my insurance cover the cost?  Are the risks/rewards worth it?  All these thoughts consumed me.  All I know is that I was clear, it’s time to P A R T Y!

Well that party was short lived because my drug was canceled due to fatal occurrences.  I really didn’t care I was clear and pain free and I wanted to stay that way.  Eventually the unthinkable happened and I was “rebounding” more then the Shack.  It got to the point where I felt like I had one foot in the grave.  But I was determined to live and fight for my life.

I had to try another CT which they had going on.  They said it was just as good.  It was a TNF inhibitor called enbrel.   I failed miserably.  I think it would of worked but I had no “washout” period.  Things were getting tougher as my disease was relentless and was making life a chore.  The social implications of this disease made it impossible to live life without rude comments and stares.  People thought my visible plaques were contagious.   This couldn’t be further from the truth.  Thank you NPF for raising awareness and making society more aware that psoriasis and psoriatic arthritis is not contagious.

So what was I to do, I was extremely depressed and miserable.   Nobody understood me.  I had to do my homework and find a solution.   I went back to the rinse and repeat theory.  Time for another road trip back to Scranton, PA.  Four hours there four hours back.  St. Anns Basilica has a story of its own.  How do I go on living like this? 

Nobody seemed to care and I further isolated myself from society.  When I got back from St. Anns I saw the red light on the answering machine.  The voice was heaven sent.  This time it was for a biological medication called Stelara. Unlike the TNF inhibitor this medication blocked two parts of your immune system interleukin 12 & 23.  This medication was outstanding for me.  It was just FDA approved at the time for psoriasis.   I felt it working on my skin and joints.  This was a Janssen product.  Once again my quality of life return.  I was determined to help my body by eating responsibly and exercising.  

I wanna rap this up because I kept you long enough.  I feel there are more pros then cons for clinical trials.  I think it’s worth the risk if you do your homework about the medication before hand.  If your struggling with the risks then maybe you need to read more to make yourself more comfortable.  

To find out what clinical trials are going on in your area click on this link, clinical trials. You would be doing yourself a great service by joining the NPF and supports this organization.   Educate yourself and make sure you know your not in this alone.  Thank you.  Share and like in order to raise awareness.  Remember to have your pets spade and neutered!

This was a very informative article I read about coconut oil.  For those of you that know me, I’ve been suggesting coconut oil for psoriasis and psa since I can remember.   I wanted to share this article by zippla.net.  I use coconut oil every day.  You Will Be Surprised by all the benefits listed here. 

The article does not list it’s sources, but from my experience I absolutely love the stuff.  Although it’s not a cure for psoriasis and psoriatic arthritis I know lots of people who used it and cleared.  Results are temporary but for the list it pays to give it a try.  I buy the best organic cold press money can buy.  I wish you health and happiness, peace and prosperity for you and your family.

Coconut (C. nucifera) belongs to the Arecaceae (Palmae) family and the subfamily Cocoideae.

The flesh of the coconut is very high in healthy fatty acids. The composition of fat varies depending on the type and processing of the oil. Medium-chain saturated fatty acids make up approximately 90% of coconut oil with a slight contribution of mono-unsaturated fatty acids and poly-unsaturated fatty acids.

What’s so good about Medium Chain Fatty Acids?

Medium-chain saturated fatty acids (MCFA’s) are easily digested, absorbed, and utilized by the body, while freely crossing the blood-brain barrier in the unbound form, which means it can be used by the brain as an energy source but also for neurological health.

What’s also great is that virgin (unrefined) coconut oil is affordable, readily available, delicious and completely natural. It’s also…

Anti-carcinogenic (prevents the spread of cancer cells and enhances the immune system)
Anti-inflammatory
Anti-microbial/ Infection fighting (bacteria, viruses, yeast, fungi, parasites and protozoa)
An antioxidant (protects against free-radical formation and damage)
Improves nutrient absorption (easily digestible; makes fat-based vitamins more available to the body – ie. vitamin A, D, E, K)
Nontoxic to humans and animals
Coconut Oil for Personal Hygiene and the Body

  Age Spots (also known as liver spots) – applying coconut oil directly to the age spot will help it fade.
  After Shave – coconut oil will help heal your skin after shaving without clogging pores. Great for razor burn!
  Baldness – combine coconut oil with lavender, rosemary, thyme, cedarwood, Jojoba oil, Grapeseed/ castor oil and a little cayenne pepper. Apply three times a day (or before bed) to affected area of hair loss and massage in. Coconut oil and these essential oils supports cell regeneration.
  Body Scrub – mix coconut oil and salt together and rub all over! Rinse off and your skin will be super soft. You can add in essential oils if you would like a specific smell.
  Bruises – applied directly to the bruise, coconut oil enhances the healing process by reducing swelling and redness.
  Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.
  Burns – apply to burn site immediately and continue applying until healed. Will reduce the chances of permanent scarring and promotes healing.
Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection!
Cradle Cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.
Dandruff – coconut oil soaks into the scalp moisturizing dry skin and relieves symptoms of dandruff. It also helps to control oil secretion from the scalp, another leading cause of dandruff.
Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda.
Diaper Salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.
Eye cream – apply under the eyes to reduce puffiness, bags and wrinkles. Use on the lids in the evening.
Face Wash/ Soap – mix equal parts coconut oil with olive oil, almond oil, avocado oil and castor oil and use in place of soap when washing your face. Wet face, rub oil in and leave on for two minutes, rinse and pat dry. One teaspoon should be adequate.
Hair conditioner/ Deep Treatment – use as a leave-in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest. For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.
Hair Gel/ Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).
Healing – when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.
Lubricant – it is an all-natural, perfectly safe personal lubricant for masturbation and sex. Not compatible with latex!
Makeup Remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!
Massage Oil – pretty simple; grab some and rub!
Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face. Often lotions are water-based and can dry out your skin even more.
Nipple Cream – works great to nourish cracked, sore or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.
Acne Skin Fix – prone to oily skin or an oily T-zone? Use a pea sized amount underneath makeup or alone to reduce oil gland stimulation. Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
Pre-Shave – coconut oil will prep skin for the pending damage caused by shaving.
Skin Conditions – coconut oil can relieves skin problems such as psoriasis, dermatitis, and eczema.
Stretch Marks – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.
Sun Burn Relief – rub liberal amounts of coconut oil into the affected area.
Sunscreen – It’s not high, but coconut oil does have an SPF of around 4.
Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
Tattoo Healing and Moisturizer – continued use of coconut oil on tattoos will help keep the pigment from fading. Used on new tattoos, coconut will hasten the healing process and decrease the chance of infection.
Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.
Wrinkle Prevention and Wrinkle Reducer – rubbing coconut oil on winkles and sagging skin helps strengthen the connective tissues to bring back that youthful look!
Coconut Oil for General Health and Wellness

Breastfeeding – for breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich the milk supply.
Bones and Teeth – coconut oil aids in the absorption of calcium and magnesium leading to better development of bones and teeth.
Digestion – the saturated fats in coconut oil help control parasites and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.
Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat while increasing muscle.
Insulin Support – Improves insulin secretion and utilization of blood glucose making it great for both diabetics and non-diabetic.
Lung Function – increases the fluidity of cell surfaces.
Nausea – rub some coconut oil on the inside for the wrist (PC 6) and forearm to calm an upset stomach.
Nose bleeds – coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme heat and extreme cold. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Doing this will strengthen and protect the capillaries in the nasal passages.
Gum Health – oil pulling with coconut oil offers a two for one health benefit!
Stress Relief – relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.
Vitamin and nutrient absorption – makes fat-based nutrients more available to the body – ie. vitamin A, D, E, K
Weight loss – the saturated fats contribute to weight loss and controlling cravings.
Mental Cognition and Productivity – medium chain triglycerides freely pass the blood-brain barrier and allows an alternate source of energy to improve cognition.
Coconut Oil for Internal Health Problems

– when taken internally it is known for aiding, preventing, and relieving these health issues

Acid Reflux/ Indigestion – if taken after a meal
Adrenal and Chronic Fatigue
Allergies – seasonal hay fever
Alzheimer’s/Dementia – read my research here
Asthma – even in children
Autism
Bowel function – constipation, IBD (inflammatory bowel disease), gut infections
Bronchial Infections and Cystic Fibrosis
Cancer – has been shown to prevent colon and breast cancer
Candida Albicans
Cholesterol – improves HDL (‘good’ cholesterol) to LDL (‘bad’ cholesterol) ratio in people with high cholesterol
Poor Circulation – feeling cold all the time or edema, especially in the extremities, apply coconut oil to the skin in a light circular pattern towards the heart. Similar to dry skin brushing
Colds and Flues – as an anti-microbial and anti-inflammatory agent
Mild Depression and Cognitive Dis-ease – in conjunction with CBT (cognitive behavioural therapy), fish oil and other treatment strategies
Diabetes – helps keep blood sugar levels stable and helps with cravings
Epilepsy – known to reduce epileptic seizures
Flaky, Dry Skin – poor oil intake often results in dry skin and dandruff
Gallbladder Disease – dietary oils can help increase bile flow, which can be helpful for gallbladder issues, but possibly harmful (ie. Gallstones)
Gas – foul gas is often due to imbalance in the gut bacteria. Coconut oil is a mild anti-microbial to help re-establish healthy gut flora
H. pylori – oral intake. Occasionally, antibiotic treatment may be necessary.
Heart Disease – protects arteries from injury that causes atherosclerosis
Hemorrhoids – can applied externally or internally twice a day
Hot Flashes
Immune System Builder
Irritable Bowel Syndrome – alternating diarrhea and constipation are key signs of IBS
Jaundice
Kidney Disease and Stones – aids in dissolving small stones
Liver Disease
Lung Disease
Malnutrition
Mental Clarity
Menstruation Relief – regarding pain/cramps and heavy blood flow
Migraines – with regular use
Pancreatitis
Periodontal Disease and Tooth Decay
Prostate Enlargement – BPH, benign prostatic hyperplasia
Stomach Ulcers – helps soothe stomach lining and limit H. pylori growth
Thrush
Thyroid Function – can help regulates an overactive or underactive thyroid
Urinary Tract Infections and Bladder Infections
Coconut Oil and Topical Health Problems

– when applied topically it is known for aiding, relieving, or even curing these health issues

Acne – Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
Head Lice – topical application
Allergies/Hay Fever – rub a little inside the nostrils for quick relief. The pollen will cling to the oil.
Athletes Foot
Toenail Fungus
Back Pain and Sore Muscles
Boils and Cysts
Cellulite
Circumcision healing – although I don’t support circumcision, coconut oil may help with healing.
Decongestant – rub coconut oil on the chest and under the nose when congested from a cold or allergies
Ear infection – place a few drops of coconut and garlic oil inside the ear twice daily for relief from pain. Also fights the infection itself.
Genital Warts – genital warts often go away on their own after 2 years of the initial infection. Addition of topical coconut oil application over 6 month may be helpful
Gum Disease, Gingivitis and Canker Sores – use as a toothpaste or rub directly on gums
Herpes – applied topically and taken internally
Hives – reduces the itch and swelling
Pink eye – applied around and in the eye
BONUS: Coconut Oil and Pets/ Animals

Check with your veterinarian but the recommended dosage for animals is 1/4 teaspoon for every 10 pounds of body weight twice daily.

Aids healing of digestive disorders – like inflammatory bowel syndrome and colitis
Aids in arthritis or ligament problems
Aids in elimination of hairballs and coughing
Promotes the healing – when applied topically to cuts, wounds, hot spots, dry skin and hair, bites and stings
Clears up skin conditions – such as eczema, flea allergies, contact dermatitis, and itchy skin
Disinfects cuts – and promotes wound healing
Great for dogs and cats for general wellness – Just add a teaspoon to their water bowl daily.
Helps prevent or control diabetes
Helps sedentary dogs feel energetic – Medium-chain triglycerides (MCTs) have been shown to improve brain energy metabolism and decrease the amyloid protein buildup that results in brain lesions in older dogs.
Helps reduce weight – increases energy
Improves digestion and nutrient absorption
Makes coats – coat becomes sleek and glossy, and deodorizes doggy odor
Prevents and treats yeast and fungal infections – including candida
Reduces allergic reactions and improves skin health
Reduces or eliminates bad breath in dogs
Regulates and balance insulin and promotes normal thyroid function
BONUS: Other Uses for Coconut Oil

Chewing Gum in Hair Remover – just rub some coconut oil over the stuck chewing gum, leave in for about 30 minutes, then roll the gum between your fingertip. Voila! It’s out!
Goo Gone – just mix equal parts coconut oil and baking soda into a paste. Apply to the “sticky” area and let it set for a minute. Then scrub off with an old toothbrush or the scrubby side of a sponge.
Insect repellent – mix coconut oil with peppermint oil extract and rub it all over exposed skin. Keeps insects off better than anything with DEET! Tons safer too.
Moisturizing and cleaning leather products
Oiling wood cutting boards and wood bowls
Polishing Bronze – all you have to do is rub a little oil into a cotton towel and then wipe down the statue. It cleans and helps deepen the color of your bronze.
Polish Furniture – coconut oil with a little bit of lemon juice to polish wood furniture. However, I recommend you test it first on a very small, unobtrusive part of your furniture to make sure it works the way you’d like.
Seasoning animal hide drums
Seasoning cookware
Soap making – coconut oil can be used as one of the fats in soap.

So in reference to the title the benefits out way the negative effects of Coconut oil.   Best of luck to you all. 

“Make a new plan, Stan”  We are three months into 2016.  It’s not to late to get that summer body you have been dreaming about.  These 50 recommendations I found on the Whole 30 website.  Implement them into your daily lifestyle.  Here’s to a healthier you!

1. Drink more water

Don’t drink calories – swap all your sugary drinks (fruit juices, sodas, alcoholic drinks etc.) to plain, sparkling or fruit infused water. This has several benefits: you will drink less calories, there won’t be spikes in your blood sugar levels and your skin will be happy. Sometimes your brain also confuses thirst to hunger so it’s best to keep hydrated. Try drinking lemon water in the morning.

2. Jump your way through the TV commercials

Do jumping jacks on TV commercial breaks. Before you notice it you’ll have done 10 minutes of quality workout each evening. You can also walk or run in place, do push ups or just stretch.

3. Take the bus/train/metro to work

This will force you to walk to the bus stop/metro/train station and back each day.

4. Always keep healthy snacks with you

That sounds a bit boring I know but seriously: this is a good piece of advice. Have a small bag of mixed nuts with you for emergencies. It just might help you make it through the mid afternoon energy slump without purchasing a bar of chocolate.

5. Have sweets with your meals

If you absolutely have to eat something sugary like candy always have them with your meal. This way it will have less impact on your blood sugar levels and insulin.

6. Did you eat something you were not supposed to? Don’t dwell on it.

Move on. If you just ate some chocolate you were not supposed to, get over it. You haven’t ruined anything. Remember: Progress not perfection.

7. Choose vegetables at dinner instead of a potato

Have lots of vegetables instead of potato, pasta or rice at dinner.

8. Sleep 8 hours a night

Remember to sleep enough. When you’re sleep deprived you won’t have energy to exercise and you’re a lot more likely to make poor choices of food.

9. Have a salad for lunch

Make a tasty salad at home and have it for lunch at work. Salad is the easiest way to have a healthy low carb lunch. Remember: A salad is not just lettuce and cucumbers. Add plenty of protein and good fats.

10. Decide to walk 15 minutes extra a day

Walking is pretty much the best thing that you can do for your health. Make a commitment to walk at least 15 minutes more than you do right now, every single day.

11. Write a shopping list

For weight loss, planning is everything. Writing a shopping list is planning at best. Make a list when you go shopping for the groceries. Stick to the list.

12. Measure your weight loss progress

Your brain (or even your eyes!) might not notice the changes that are happening. Document and track your results for motivation. You are getting results.

13. Brush your teeth after a meal

Brush your teeth regularly. When you have that minty freshness in your mouth you are less likely going to snack unnecessarily.

14. Have fruits and vegetables on every meal

Promise yourself to have at least one portion of either fruits, berries or vegetables on every single meal of the day. You’ll get your five a day, easily. And a lot of fiber.

15. Drink tea for a snack

Feel like you need that afternoon snack break? Have a big cup of tea instead. The craving to eat something unhealthy might disappear.

16. Eat breakfast – when it’s most convenient for you

I don’t believe in forcing down the breakfast first thing in the morning if it doesn’t feel natural to you. Take your breakfast with you to work – a fruit or a smoothie will do – and have it when you get hungry an hour or two later.

17. Cut back on alcohol

Have a smaller glass of red wine. You don’t have to cut it out completely, red wine is good for you. If you’re used to having some red wine with your dinner, that’s fine. Just try to cut back the amount of wine to half. You don’t need a lot of it to enjoy it. Or have the same amount as before, but every second night instead of daily.

18. Document your workouts

Keep a diary of your workouts, especially when it comes to going to gym. Write down the weights and reps and also how you felt after each set. If it felt too easy, you’ll remember to up the weights the next time.

19. Eat a pound of vegetables a day

This is important for weight loss – and keeping the weight off. Aim to eat a pound (half a kilo) of vegetables each day.

20. Lift weights

Really. Even once a week is good – twice a week is great. The older you get the more important this is.

21. Listen to music

I don’t know about you but this is super important for me. I just need to hear that rhythm and beat of a good song and I get so much energy! It gets me moving. Load all your favorite tunes to your iPod. Choose songs that make you want to dance. Take your iPod with you wherever you go.

22. Eat a lot of lean protein

I think it’s safe to say that a lot of people don’t eat enough protein. Protein is so important for your muscles and you really want to keep your muscles. Lose the fat and keep the muscle. Choose mostly lean protein, there are so many sources of protein to choose from.

23. Take fish oil supplements

Research suggests that taking fish oil might have a positive influence on your body fat. It is really good for your skin as well.

24. Plan what you eat

You can do it for a week in advance or the day before, just do it. This way you’ll have the assurance that you’re making the right decisions every day.

25. Write down everything you eat

Use a free online app such as Spark People for a week, or even a day. Go through the list of the things that you ate and pay attention to these points:

How many calories do you eat a day?
Do you get enough protein?
Does anything stand out?
What can you do to eat a little less calories?
Can you swap something for a healthier option or leave something out?
26. Fill half of your lunch or dinner plate with vegetables

Choose raw or cooked vegetables and leafy greens for half a plate and then add the rest of your lunch or dinner.

27. Exercise in the morning

Do your workout in the morning. You know you’ll be so tired after a day at work. Exercise such as going for a walk, swim or to the gym is also such a great way to start a morning.

28. See your weight loss project as a positive thing

Think positive, not negative. When it comes to food don’t concentrate on what you can’t have but what you can have. Make your food taste great – healthy food doesn’t mean boring food.

29. Make dark chocolate your go to treat

If you absolutely need a dessert go for dark chocolate. Have just a square or two. It will satisfy your sweet tooth and have some health benefits as well.

30. Learn more about health, food and active lifestyle

Educate yourself when it comes to weight loss. Buy books, subscribe to your favorite weight loss blogs and order weight loss or fitness magazines for more information and constant motivation.

31. Avoid white and beige food

Stay away from white and beige foods as a rule of thumb. They are usually processed and/or lack in nutrients.

32. Cut back on sugar

Pay attention to how much sugar you eat. Have added sugar just once or twice a week instead of daily.

33. Spice up your food

Learn to use herbs and spices in your dishes – you’ll need less sugar and salt.

34. Keep healthy snacks at hand

Have a bowl or bag of baby carrots or cucumber sticks in your fridge.

35. Be vary of dried fruit

Dried fruit is obviously fruit so it’s not too bad but remember that dried fruit contains a lot of calories and if you’re like me you’ve eaten a whole bag before you notice it. Have an apple or two instead.

36. Take the stairs

You’ve heard this before but it is so important to be active during the day. Decide that you’ll always take the stairs if you’re going five flights of stairs or less.

37. Tell yourself you’re doing great

Give yourself credit for the small changes you’re making. Literally pad yourself in the back after a good workout. Look yourself in the mirror and tell yourself what a great job you’re doing with your diet. Sounds silly but you’re doing this for yourself, it’s not easy and you’re doing so well.

38. Portion control might be important

In general I don’t believe in eating less. I think you need to eat a lot, but just make wise decisions when it comes to the ingredients. However, if you want to eat the same food you’ve eaten before (food that’s not very healthy) you have to eat smaller portions.

Also, always have just one plateful of food, don’t go for seconds.

39. Play

It will not only make you happier but you’ll also be burning calories.

40. Make your own salad dressing

Stay away from store bought salad dressings. They often contain sugar, poor quality oils and additives. Make your own from extra virgin olive oil, vinegar, herbs and spices. Add turmeric for health benefits.

41. Make your own lunch

This is the only way to know exactly what you’re eating. And you’ll save some money.

42. Stand and move during your day at work

If you have an office job try standing a part of the day instead of sitting. Have walking meetings for example. Walk and take the stairs during your day at work. When you have to think about something or take a phone call do it by walking around. If you have something to say to somebody – visit them instead of sending an email. Set an alarm to remind you to move a bit every 60 minutes.

43. Try a diet programme

If you want to have structure in your diet you could try a weight loss programme such as the Mediterranean diet, Whole30 (not really a weight loss programme but you probably will lose weight and it’s just 4 weeks, see my results) or another diet.

44. Make your favorite meals a bit healthier

If you really have to have a pizza or burger make the meal more healthy by having just half a pizza and half plate salad or burger with a salad instead of french fries.

45. Store just healthy food at home

Do not buy anything unhealthy when you do your weekly shopping. If you don’t have it in your house, you wont eat it. If you need to have it make yourself walk to the supermarket to get it.

46. Do small workouts several times a day

If you do a 5 minute workout 6 times a day (every two hours) you’ll have done a 30 minute workout. Research suggests it’s just as efficient and has the same health and weight loss benefits.

47. Go through your pantry

Throw/give away everything that you do not want to eat in order to lose weight.

48. Do short intense workouts

None of us have time to exercise – make them short, but make them count. It’s a lot better to do an intensive 20 minute workout six times a week than two hours once a week.

49. Look for new recipes

It might be boring to try to make healthier versions of your favorite recipes so try some new ones. Look especially for new ways to add vegetables to your diet. There are so many recipes out there.

50. Find your passion

Find a “workout” that you love. It could be dancing, rock climbing or hiking. Just something that makes you move and you enjoy it so much you don’t even consider it a workout.

When it comes to losing weight – It all adds up.