Changing Your Habits = Changing Your Behavior = Changing Your Life   Family Fit  America Top 8 Changes..... 1. Stop drinking your calories! Pop, coffee w/ sugar, energy drinks & most juices. You can double your daily caloric intake by consuming these beverages. 2. Drink PH balanced water! Click here to find out how. Drinking alkaline water is critical in getting your body to an alkaline state. Cancer and other maladies cease in an alkaline environment. Acidic water can actually make your conditions worse. 3. Buy Organic products! Yes, these choices cost more in the store, but when you take into consideration the toxins, chemicals and nutrient-deficient foods, you will pay for it with your health and probably your life in the long run. Support local farmers markets that grow produce in organic ways. These foods will be much higher in nutrients, taste better and nourish your body at an entirely different level. 4. Eat live raw foods! Raw foods have enzymes that enable your body to process the nutrients at a much higher level. Heating your vegetables significantly reduces their health benefits. Consume as many raw fruits and vegetables as possible. 5. Limit anything WHITE! (Sugar, Bread, Rice & Dairy) High fructose corn syrup & refined sugar should be basically eliminated. Bleached & enriched flour is a simple carbohydrate that will turn to sugar in your body. It will be converted to fat very fast if not burned. These calories spike our insulin and then drop us off so we crave more sugar. It is a battle you can't win. Store-bought milk is homogenized and pasteurized. This basically means the milk is heated to very high temperatures. In turn, it kills the milk. This is the major cause for milk allergies and lactose intolerance. 6. Get a Whole Food Multi-Vitamin! Supplementing is a great way to make sure you are getting all of the nutrients needed for good health. Take extra doses of Vitamin C. Do a herbal detox cleanse. 7. Eat at home together! (At least twice a day) Meal Time = Family Time Engage your children in meal preparation. Talk about the foods you will be eating and their health benefits. Fragmented families are a product of our culture. Stop running the race & trying to keep up with everyone else. Your family is a gift, cherish them and the time you have together. Eating together will leave a legacy for children that they too will carry on. 8. Exercise together! (At least four days a week) Be active for at least an hour each day. (Walk, jog, hike, resistance training, field sports & court sports) Elevate your heart rate at least 40-60 beats per minute while exercising. Increase duration and frequency as your fitness level elevates.     __________________________________________________________________________________________ Fit Families Parents are the key to success. This process should start when your children are young, but we know many parents aren't even sure what food choices to make. So, start today! Get educated on what healthy nutrition means to your family and begin changing the legacy you will leave. Start with small changes and commit to making at least one change a week. This will limit the resistance you will receive and give your bodies a chance to change with you. You have nothing to lose and a life of health to gain, so don't wait another day. Fit Facts * Water is the building block of life. Most Americans, including kids, are not hydrated correctly. Our bodies are over 70% water, so the water we drink is critical in many different ways. Getting alkaline water (higher PH level) is great for keeping the body functioning at a higher level. (Check out our water section for details on how to make the best choices.) Keep your family drinking lots of water and it will lead to great health benefits. * Eating more food that is nutrient rich and low in calories is a great place to begin your journey. Fruits and vegetables are the best sources of both of these. Increase your families intake in both of these food groups and good things will begin to happen. Also, buy as much organic produce as possible. Most grocery stores are now featuring organic sections.                  * Eat at least 4 to 5 fruits and vegetables each day.             * Eat fresh and frozen varieties when possible. (These will have the most nutrients)             * Serve fruits or vegetables during snack time. Leave the chips, cookies and candy at the store.             * Keep fruit juices to a minimum as they are loaded with sugar.             * Feed the kids the vegetable they will eat and try new ones from time to time.             * Find a good multi vitamin your kids can take daily. * Foods with high sugar and high fat contents should be kept to a minimum. The problem with these foods is that they are typically the first things kids will reach for if they are in your home. Look for organic selections when it comes to cereal, milk and meat. This will ensure you are getting healthier products that are created more in balance with your body. * Americans really do eat way to much. Portion sizes in the US are huge compared to other parts of the world. Begin to prepare less food for meals, which will ensure you won't overeat. Also, when dining out, share a meal or look for the meals that are health friendly. Ask for grilled or steamed when available and lay off the butter, heavy sauces and oils. * From the beginning of time we were created to eat together. Families need to be united around a meal multiple times a day. It is organic in nature and gives families the much needed chance to connect and nurture the bond that unites them. Parents should do everything in their power to make sure this happens.