Tips on How To Not Overeat

I found this great article with some great tips!

Consistent overeating leads to obesity. Nearly 70% of adults in the United States are overweight or obese.

Yet, when it comes to meal time, this is what so many of us end up doing.

The question is, what can we do to stop overeating?

In this post, overeating can refer to eating too much in one sitting or eating too many calories overall.

We asked Facebook Fans for their best tips to stop overeating and used their answers as the basis of this list below.

I know there are a lot of people out there who are against counting calories. Instead telling you to eat as much as you want of “real food.” That advice works for some, but you can actually overeat healthy foods as well.

This post is aimed at helping the average person find a few ways to stop overeating and lose or maintain a healthy weight.

There is some overlap between the items on the list as some many of the items have similar reason for working (eg. causing you to slow down while eating).

Hopefully you can find a few techniques on this list that work for you.

1Track Your Food

Tracking the food you eat is the first step to stop overeating. Use a food journal as a starter approach to monitor your eating habits or use a website/app like MyFitnessPal for a more accurate system.

Plan your daily caloric limits to help you lose weight, maintain your weight or do a healthy bulk—then don’t go outside the plan.

2Use a Food Scale

food scale to stop overeatingThis is probably the single most important item on the list. You have no idea how much you are actually eating unless you are weighing your food. Most people significantly underestimate the actual number of calories they consume. Don’t trust measurement guidelines and estimations, you are likely guilty of underestimating what you are eating.

If you are trying to lose weight and you are not losing weight, you are likely still overeating. Weigh all of the food you eat to make sure you know exactly how much you are consuming.

3Don’t Eat at Night

According to, there isn’t any proof that eating at night leads to an increase in fat gain. I would still recommend setting a cut-off time for your eating habits. A late night snack is usually an impulse craving and will be calories that you did not plan or budget for, resulting in overeating for the day.

4Add Protein

increase protein to avoid overeatingstudy in the American Journal of Clinical Nutrition shows that increased protein levels can help with increasing satiety, increasing thermogenesis as well as the maintenance or accretion of fat-free mass. Meaning you will feel more full, burn more fat and maintain or build muscle. Sounds pretty good right?

Aim to have some protein with every meal or snack. Even better, make protein a significant portion of your daily macronutrient count (or “macros”), i.e., the number of grams of protein, carbohydrates, and fats you consume on a given day.

5Avoid Artificial Sweeteners

Despite having zero calories, there have been studies that show artificial sweeteners in diet soda actually trick us into overeating by confusing the brain. It’s best to avoid these alltogether.

6Eat Breakfast

eating breakfast helps you stop overeatingA study found that people who ate breakfast were less likely to overeat later in the day. Of course, other studies have shown that eating or skipping breakfast has little impact on weight.

Try to figure out what works for you. I prefer eating a breakfast that is high in protein and with some healthy fat. Eggs are a favorite.

7Learn To Be Hungry

There are plenty of people all over the world who live significant portions of their day with a feeling of hunger. Learn to accept (within reason, or course) that as a normal feeling. Check out the “Learn to appreciate mild hunger” section of Mr. Money Mustache’s post on How to Be Slim and also take a glance at the The Magic of Hunger article on US News, specifically the part about “The Hunger Scale.”

8Eat Real Food

Have you ever noticed how much food you can eat at a Fast Food Restaurant and you still feel hungry a couple of hours later? I sometimes eat 3 burgers at McDonalds, which is something I would never do at home. When you eat real, whole foods you will be getting a more nutrient rich, fiber packed meal that will help you achieve a feeling of satiety much earlier.

study by David Katz of Yale University concluded that “a diet of minimally processed foods close to nature, predominantly plants” is indeed the best way to go.

9Try Intermittent Fasting (IF)

Intermittent fasting can be done by intentionally skipping meals, with some people choosing to go a full 24 hours without food. A study linking intermittent fasting and weight loss showed that after a few weeks hunger was low on IF days and remained low. A caveat: Some studies have indicated that IF can be dangerous for women by disrupting hormone levels.

10Don’t Eat in Front of the TV

distracted eating while watching TV causes you to overeatBeing distracted when you eat can lead you to eat more than you intend to. You might simply snack until an episode is over or simply not realize you are full when focusing on a show instead of your body. A study showed that attentive eating is a simple but effective approach for weight loss and maintenance.

11Turn Off the TV

There is a lot of food tempting you when you watch TV. Watching an episode of Diners, Drive-Ins and Dives always leaves me craving a greasy, unhealthy snack. Even if I recently ate. This study by Cornell University proved that watching food related TV leads to an increased caloric intake.

12Eat 1/2 Portions at Restaurants

study by JAMA showed that the average restaurant meal contained 1,128 calories. With many people trying to eat 1,500-2,000 calories per day, you can see how this tempting, large plate of food can cause you to overeat.

Try ordering from the lunch menu or requesting a half portion of the dish to cut down. Also, avoid the bread basket while you wait for your food.

13Be Mindful When Eating Healthy Foods

When presented with a standard version and a healthier version of the same food, study participants ate larger portions of the healthy version. Just because something is healthier in some way, it doesn’t mean you can eat twice as much of it.

14Moderate Alcohol Consumption

alcohol consumption causes overeatingStudies show that people eat more after alcohol consumption compared to those who are not consuming alcohol. I’m not sure if a study was actually needed on this one, as I think most of us have gone to Taco Bell or ordered a pizza after having a few adult beverages.

If you wake up with a hangover, you are more likely to spend the day turning to convenient processed foods as opposed to doing the work needed to prep and enjoy a healthy meal.

Last but not least, we shouldn’t forget that alcohol itself is high in calories.


A lot of people use food for comfort. There have been initial studies that suggest using mindfulness meditation may help prevent binge eating.

16Avoid MSG

msg can cause you to eat too much foodThe brain-stimulating deliciousness of MSG has been linked to obesity in a study on Chinese adults. Avoid MSG by recognizing the hidden names behind which it may hide on an ingredient list.

17Stay Busy and Be Active to Reduce Temptation

Do you ever find yourself looking in the fridge when you are bored? I do too.

When you find yourself getting bored, have a backup plan like going for a walk, reading a book or cleaning the house. You probably aren’t going to eat a bag of Doritos out of boredom while you are mopping the floor.

18Try Aupuncture

Acupuncture has shown promise to help with overeating and obesity. While it wouldn’t be my first choice on this list, it is an option for those of you who enjoy going to the acupuncturist.

19Get More Sleep

get a good night's sleep to avoid overeating during the dayIf you go to bed a few hours after dinner, you are less likely to be feeling hungry again in the late hours of the night. Shoot for a bedtime between 9 and 11 PM to avoid reaching for that extra late night snack and unnecessary calories.

According to WebMD, when you don’t get enough sleep, your body will product more ghrelin (a hormone that induces hunger) and less leptin (a hormone that cues your brain to eat less). The result of sleep deprivation is overeating and extra pounds.

20Don’t Snack or Taste Test While Cooking

A bite of this. A bite of that. I’m guilty of eating a bit of everything while I prepare a meal and it’s an easy way to consume an extra 100 calories that you aren’t accounting for in your calorie tracking.

21Drink Water

Drink a full glass of water 1/2 hour before eating. The water fills you up so you have a better shot of realizing when you are full. Take a drink of water between bites to help you slow down your eating.

Staying hydrated helps you make sure you don’t mistake thirst for hunger.

22Slow Down While Eating

eating slower can prevent overeatingEating slower has been linked to decreased calorie intake during meals. It allows you to realize you are full or satisfied sooner. Some techniques you can try to eliminate overeating by slowing down include setting your fork or spoon down between bites, eating with your opposite hand (eg. left had if you are right handed) or using chopsticks.

Focus on enjoying each bite instead of shoveling it in with the goal of clearing your plate.

23Find the Exercise Equivalent

Similar to how accurately tracking calories can be eye opening for many people, figuring out how much exercise it takes you to burn 100 calories can help curb temptation. Is that extra taco worth an extra hour on the treadmill? I love tacos, so it might be. Do you really want that late night bowl of ice cream if you know you’ll need to cycle an extra 8 miles to burn it off?

Figuring out the exercise equivalent to your food choices allows you to think more rationally and less emotionally when it comes to a food craving.

24Eat with Other Healthy People

You’re likely to eat similarly to the people you are with. Eat with family, friends or coworkers who eat the way you want to eat.

25Eat Fermented Foods

Fermented foods are extremely popular for their benefits to gut health but they have also been linked to decreases in body weight and body fat when tested in a study.

26Exercise More

exercise is proven to help prevent overeatingExercise is fantastic for both the body and the mind. In a 2012 study, aerobic exercise was shown to reduce the neuronal response to food cues.

Don’t forget, exercise also helps you burn calories. Regular exercise combined with not overeating is the best way to lose weight.

27Implement Portion Control

Split your food into portion sized servings that are ready to eat, so you don’t accidentally eat too much. In a study, some college students were given a 400 calorie bag of crackers and the others were given four 100 calorie bags of crackers. The group with the 100 calorie portions ate 25.2% fewer calories.

28Increase Serotonin Levels

Serotonin is considered an appetite suppressant. Some ways to naturally increase your serotonin levels include exercise, exposure to bright light, as well as some supplements such as St. John’s Wort, 5-HTP and B vitamins.

29Use Smaller Plates or Bowls

plate size effects the amount of food you eat in one sitting - choose a small plate to avoid overeatingIf you have a large plate, you are likely to fill it up with more food. Choosing a smaller one will lead you to put less on it. A study showed diners served 77% more pasta when given a large bowl compared to a medium sized one.

30Eat More Often

This piece of advice is pretty much the opposite of intermittent fasting, but planning regular small, healthy meals or snacks throughout the day can help you avoid overeating.

A study has shown that increased eating frequency has led to a decrease in perceived appetite. By eating regularly and knowing when your next scheduled snack is, you are less likely to overeat when meal time comes around.

Focus on low calorie snacks like raw vegetables or a protein shake.

31Chew Food Thoroughly

This is another tip essentially aimed at getting you to eat more slowly and hopefully realize when you are satisfied earlier. A study found that when people chewed each bite of pizza 40 times, “there was a reduction in hunger, preoccupation with food and a desire to eat.”

32Eat More Fat

healthy fats help you realize when you are fullThis one seemed to go both ways. One study showed that dietary fats can have a positive effect on satiety, while other studies showed that it can lead to overeating.

Fats are an absolutely necessary part of a healthy diet. Focus on consuming healthy fatty foods.

33Pop Peppermint Oil

Reduced appetite scores were seen in a study among the participants who consumed peppermint oil capsules vs placebo.

34Avoid Samples at Stores

I can tell you for a fact, that I consume at least 200 unplanned calories each time I visit Costco. Possibly a lot more. Sometimes I avoid this, while other times I enjoy the samples. Unfortunately the samples are usually closer to processed junk food (pizza, taquitos, fruit juices) that I don’t need in my cupboard anyway and leave me still feeling hungry despite consuming additional calories.

35Increase Fiber Intake

Increased fiber intake has been associated with a lower body weight, with reportings of reduced appetite. Raw foods are often a great source of fiber and you can find more high fiber foods here.

36Drink Lemon Water

drinking more water can help you stop overeatingWe’ve all heard that lemon water has a variety of health benefits, reduced appetite often reported among them. In trying to back up this customer favorite, I did find this study on Lemon Polyphenols reducing body weight gain, so perhaps there is something to it.

37Don’t Buy Foods You Overeat

We all have those few foods that we lose all control around. I cannot eat a small portion of chips and salsa. The only way for me to avoid overeating this food is to keep it out of the house. If I don’t buy chips, I don’t overeat them.

38Consume Only What You Need

Molière has a quote that goes “One must eat to live, and not live to eat” and that is what this tip is getting at. Change your mindset to consider food a fuel for your body and not just a source of pleasure.

Eat high quality foods that provide adequate fuel (calories, proteins, fats, vitamins, minerals) for your body and don’t eat to excess. More is not always better.

How in tune with your body are you really when it comes to feeling hungry? In order to figure out just how hungry you are, use this handy scale.

  • Starving: This is when you’re uncomfortably hungry and maybe even a little light-headed. Your body’s blood sugar has taken a dive and you’re likely to binge eat. This can be dangerous territory, so don’t let yourself get this hungry.
  • Hungry: You’re thinking about eating and you know if you don’t get something soon, you’ll enter the starve zone.
  • Moderately Hungry: Your stomach is growling and you’ve got plans to eat soon. This is the best time to feed your body.
  • Satisfied: You’ve eaten, but you could still have a few more bites (even though you probably shouldn’t).
  • Full: Your belly is starting to feel the discomfort of overeating and the food doesn’t actually taste as good as it did the first few bites. This is a good sign to stop.
  • Stuffed: You feel uncomfortable and like the food may come back up.

Hopefully there are a few ideas here that you can incorporate into your eating habits to help you stop overeating and maintain your desired healthy weight.

Have any of these tips worked for you? 

Did any of these tips not work for you?

What do you do to prevent overeating? 

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  1. Microwave Popcorn

Check out my full article HERE!

Many people enjoy eating popcorn while watching their favorite movie. However, it is a much better and healthier option to make your own popcorn at home in ghee or coconut oil. By this you can turn popcorn into a healthy snack but only if you are using organic popcorn kernels. Also, you should avoid buying popcorn at the movie theaters because they contain buttering agent which is a possible cancer-former.

Cancer-Causing Agent: Perfluorooctanoic acid is created during the microwave process from substances found on the inside of the bags.

  1. Beef Jerky

This snack contains nitrites which can lead to the development of cancer. These substances are found in many other foods but beef jerky has much more of them per ounce than many other foods.Do you love beef jerky?  Make it instead of buying it for your health's sake!

Therefore, you should make your own beef jerky using grass-fed ground beef rolled out thin using a rolling-pin, and baked in the oven for hours at the lowest temperature.

Cancer-Causing Agent: Nitrites found in beef jerky are associated with cancer development, and they are added to give the jerky its color and also to keep it fresh for months.

  1. Canned Foods

What is in canned foods that could cause cancer?  What are my other options? It has been long discussed whether BPAs contained in canned foods can cause cancer and whether these substances are transferred to the food that the cans contain. Therefore, you should opt for fresh or frozen food, or buy canned food which is BPA-free.

Cancer-Causing Agent: Bisphenol-A .

  1. GMO Foods

GMO treated food contains herbicides and pesticides which have been shown to cause cancer and lead to development of many other diseases. These chemicals cannot be rinsed off before eating. Try to consume 100% organic foods, or the food that has the “Non-GMO Project Verified” seal on it to make sure your food is GMO free.What are the top GMO foods that you shouldn't eat?

Cancer-Causing Agent: herbicides and pesticides.

  1. Cola

Cola contains High Fructose Corn Syrup which gives the soda its brown color. This chemical has proven to feed the cancer cells that you currently have in your body.

Do you LOVE to drink these?  Cancer causing issues!  Stop the Addiction.....Cancer-Causing Agent: 4-MI (4-methylimidazole) which is directly linked to cancer development in thousands of individuals.

  1. Diet Foods

Generally, diet foods contain artificial sweeteners which are associated with cancer development. Moreover, these substances have toxic effect on the body.  WHY SHOULD  THIS MAKE YOU ANGRY?  Read MORE HERE!Diet drinks, foods have been known to carry cancer inducing properties! Don't use!

Cancer-Causing Agent: Aspartame which is the most commonly used artificial sweetener and it has been linked to cancer development for years. However, FDA claims that there is no sufficient evidence to support this theory.

  1. Fried Snacks

Fried snacks are absolutely delicious, but carcinogenic as well. These snacks have previously been deep-fried, just like French fries, in order to make it crispy . During this process there is a formation of cancer-causing substances which eventually we consume.Why fried snacks and food could lead to cancer....

Cancer-Causing Agent: Glycidamide, a metabolic product of Acrylamide, a substance produces from frying foods at high temperatures. This substance is considered as highly carcinogenic.

If you found this helpful, I would love to know your feedback!  Please leave me a comment below or subscribe to keep up with staying healthy with me!

Looking Pregnant And NOT

Have you ever walked up to someone and asked them when they were due thinking they were pregnant?  Well, I have and it’s something I will never forget!  Open mouth insert foot time!

One of the most frustrating things for people trying to lose weight is belly fat. For many, they have a pregnant-looking belly, when in reality, they are the furthest from being pregnant. Losing extra weight can be challenging. There may be other factors that contribute to a bloated belly.  Here are some great reasons why people may have “big belly”.  You may want to take the mirror test and view your belly in the mirror! Check out these photos in another blog on my site herePregnant or just fat?  What causes the bloated belly?

Protruding Muscles

My great friend developed the idea in her exercising class is to “scoop” your belly.  Many times your stomach hangs out because of posture/stretched muscles from having that baby or just letting go and pooching out.  A great habit to have is to start imagining sucking your stomach in as if you are trying to make your belly button touch your spine.  I know sounds difficult if your tummy is already bulging but it is a start!  You can read more about her blog here and check out her exercise videos here.

Food Sensitivities

Food sensitivities are a leading cause of having a belly that looks like it is pregnant. Dairy and gluten are among the worst contenders that can lead to an expanded stomach area. When your body has a reaction to food, it tries to attack the food particles as if they are an enemy. This causes inflammation, which can lead to your belly looking bigger than it really is. If you think this may be the case, visit your doctor, as there are tests that can be conducted to determine if you have food sensitivities. In addition, you can try an elimination diet to see if your belly goes back to normal size when you remove foods from your diet.

My friend and I decided to do the Whole30 plan which is pretty strict food plan for 30 days and then you slowly introduce foods back into your system one at a time to see which foods are causing you pain or trouble.  My friend lost over 12 pounds and is feeling better dealing with her RA pain.  She now knows what is causing the pain she has suffered with for years.

Can drinking too much water make you look pregnant? Too Much Water

Many people drink water throughout the day, which is a good habit to have. However, it can also lead to overconsumption. When drinking too much water, your body can’t process it fast enough. The water then rests in your stomach area, which causes bloat and a big belly. A rule of thumb is that you should drink half your body weight in ounces of liquid a day. For example, a 150-pound person should drink 75 ounces of water each day. This will help to reduce bloat.  When I got the water app for my phone it sends you a warning of drinking water to fast is not good.  For instance if you drink 8 ounces it’s good but when you guzzle 16 ounces down at once, your body can’t absorb that much too quickly, so slow down.

You over ate or you carry your weight in your stomach area

I am kind of surprised how many lists include this since you’d think it would be obvious but when you overeat your tummy swells (also known as the Thanksgiving Effect). Also, if you carry excess fat on your stomach it can make your tummy look bigger. Because… science.

Cure: Don’t overeat (or just realize the bloat is temporary and enjoy the heck out of that meal if it’s not a common occurrence). If you need help in this area, I have a supplement cherry tasting drink that may help you from overeating, work on cravings and prevent that bloat of overeating.  Click here! 

Help me not look pregnant!  What causes belly fat?Stress

Our body has a process to deal with stress. Oftentimes, when we are stressed, it will signal this to the body’s hormones, which will then produce cortisol. Cortisol is called the “stress hormone” as it helps to regulate our body when in a time of crisis. In today’s world, a time of crisis can be triggered by too much stress at work or a difficult situation at home, which leads to increased cortisol production. Cortisol also sends a trigger to our minds to prepare for stress by eating something high in calories, which can lead to weight gain. Minimize your stress levels and make sure you get a good night’s sleep to prevent this from happening.


Mouth breather? I have seen more men that women with this issue.  Other culprits include gum chewing, drinking through a straw, drinking carbonated drinks, gulping, talking while eating.  Trapped air can make your body bloat!

Get nasal surgery if you can’t breathe through your nose.


Genetics play a role in belly fat. In fact, genes determine where fat is stored in the body. There are typically two body shapes: apple or pear. For those who have an apply body shape, fat is typically stored in the midsection. This can be frustrating. However, eating a healthy diet and exercising regularly will help to reduce your gene’s impact on your body shape and stomach area.

Having a pregnant-looking belly is quite frustrating. There are many factors that can cause this to happen, which can make it even more difficult to manage. However, by learning what works best for your body, you can help your body reduce the bloat or fat around your midsection. In turn, you can look forward to increasing your confidence and being comfortable in your own skin.

What there is more causes?

When your belly sticks out making you look pregnant .... help!Undigested Carbs

Apparently some people have a hard time digesting certain types of carbohydrates, generally referred to as FODMAPS (which stands for Fermentable, Oligo-, Di-, Mono-saccharides And Polyols). These  include some fruits and veggies, fructose, artificial sweeteners, inulin fiber, wheat and dairy –  are harder to break down and if they make their way undigested or partially undigested through your digestive tract then they can cause a whole bunch of problems including pain and bloating.  It’s even been found in some recent studies to help 70% of patients suffering from Irritable Bowel Syndrome (IBS).

Cure: Avoid those foods.   Also, take a probiotic. These are good for lots of things but having a healthy balance of gut bacteria is critical for proper digestion.  Get your ProBiotic here!  Check out this quick video I made also!

Medical Issues

Having a pregnant-looking belly may have nothing to do with food. Medical issues could be the cause. For women, reproductive health issues can cause your belly to extend. For both genders, it can be caused by irritable bowel syndrome or reflux. Seeing your doctor is important to determine if there are any underlying conditions that may be causing your large belly.

Celiac’s Disease

If you have Celiac’s and don’t know it (or do know it but choose to ignore it), bloating is par for the course when you eat gluten.  Again it’s watching what you eat and food elimination.


I have chatted with many people about their weight loss plan and you wouldn’t believe how many people tell me they barely use the bathroom!  Oh my!  Walking around full of crap and toxins is not something I want in my life!  I love BioCleanse, a great help to this situation.  Check it out here!  I have even made a quick video about your poop!

Hope this helps you determine what is best for you “NOT” looking prego!  Leave your comments below if you need help in determining a plan that fits your lifestyle!  I am here to help.

Easy Exercises Plus Fat Burning Foods To Lose Weight

What are easy exercises that I can do at home without any equipment and lose weight by burning fat?
If you will focus on doing these exercise each week, you can build muscle and lose weight!
Listed in this photo are some great exercises you can start with.  I would recommend starting out with 10 reps of each for the first week and increase your reps per week to fit in your schedule.  This could take as little as 10 min to start with.

More and far more men and women are looking for food and diet solutions which can make them lose weight, gain muscle, get rid of stored fat and be healthier. Both dietician and researchers are enthusiastic about multiple type of foods which can make the body burn fat in an effective way.  In case you would like to cut off the stored fat within your body, you call for to burn it, & this can among other issues be completed by consuming the best type of fat burning foods.

The fat burning foods is critical if you want to lose a lot of fat.   It is extremely important to stick to the food percentage guidelines as closely as possible to burn fat optimally.  The plan is more of a way to prioritize what you eat, so that you can simplify the topic of dieting and get better and longer lasting fat burning (fat loss) results.

fat burning foods to help you lose weight The most nutritious foods, and those that will contribute to your fat burning goal take priority.  Ultimately, you choose what foods to include.
So, before you start, the most important thing to do is to look over the food guidelines and to clean up your kitchen.  By clean up, I mean remove the foods that are not necessary/not nutritious and that will not contribute to your fat burning goals.  This way, you can easily stick to the guidelines and philosophy of fat burning. 
One of the first things I did was clean out the pantry and stopped buying tea and cokes.  How did I stop the cravings? This is what I did:  Click Here for more help
Once you clean up your kitchen and get rid of the anti-fat burning foods,  then you must go out and shop for everything you’re going to eat for while you do. Losing a large amount of fat during this project is largely due to the fact that you eliminate temptations. Out of sight out of mind. The last concept that makes this successful is that you ration the food you purchased and you do not, I repeat, do not stray from your rations for the 12 days. I believe in less talk and more do, so here are the guidelines:

FAT BURNING PLAN to help you lose weight • 60% Vegetables (preferably green) good examples are celery, cucumbers, broccoli, and bell peppers. (berries can be substituted)

• 30% Protein Sources, good examples are Chicken breast, fish, lean red meat, eggs, turkey breast, and a good protein powder supplement with only 96 calories and 15 grams of protein

• 5% Fruit and Nuts

• 5% Anything you might crave, and this is a must for this plan to work. It will help you mentally to get you through the plan. Try it and start to burn fat!

How To Have Healthy Gut

Thought this article was worth repeating by Kim Pollock:

If you have stress in your life (and who doesn’t) or if you have taken an antibiotic in your lifetime, then you need to boost your gut health. Most American’s colons have an overgrowth of yeast, fungus and bad bacteria that is preventing them from feeling awesome. Gut problems are very prevalent and cause major distress in many people’s lives.

In fact, it is estimated that over 100 million Americans suffer from digestive problems. But if you are like me, I didn’t even realize my gut the reason why I was feeling so tired.  Many people don’t understand that if they fixed the problems in their gut, these symptoms would lessen or even disappear.

What does it take to have healthy colon? Find out here...Hippocrates, the ancient philosopher and physician credited as being the father of medicine, warned that all disease starts in the gut. The digestive system has two main functions: to convert food into nutrients your body needs and to rid the body of waste. Let me tell you, if these two things aren’t happening properly, then you are going to feel like you have been run over by a truck.

Think of it this way: your colon is the General overseeing the critical defense Army in your body.

  • The gut allows you to absorb nutrients through digestion = hello more energy
  • The colon keeps your immune system in tip-top shape = hello infrequent sickness and disease prevention
  • The large intestine gets rid of toxic waste that’s dragging you down = goodbye bloating and inflammation
  • The digestive system even helps regulate hormones = so long grumpy moods and depression

Recent science has found that your colon is actually its own nervous system. Your small intestine has as many neurons as your spinal cord, and your gut actually has its own neurotransmitters. Your colon is like your second brain!need energy? Here is one way to get more!

If you want to increase your energy and keep your gut health in tip-top shape, use my Daily Gut Health Checklist!

Daily Gut Health Checklist

  • Drink warm water with lemon upon rising. Water should be the first thing you put in your body in the morning (not coffee). You have spent 7-8 hours without any hydration, so it is critical that you rehydrate when you wake up. Continue to drink water throughout the day, with a goal of drinking half of your body weight in ounces each day. Try and drink ONLY water during the day (no other beverages).
  • Have 1-3 bowel movements per day. Your first poop should happen within an hour of rising.
  • Take your supplements. My gut health system includes the Plexus Slim, ProBio5 and the BioCleanse, which are critical to helping your gut.Heres a great CHECKLIST FOR GUT HEALTH
  • Avoid highly processed foods, which aggravate the gut. Examples include gluten, wheat, white flour, dairy, sugar, caffeine, artificial sweeteners and alcohol.
  • Eat your smallest meal of the day at night. Breakfast and lunch should be substantial when your digestive fire is the highest. Try not to eat at least 3.5 hours before going to bed. If you go to bed at 10 pm, try not to eat any later than 6:30 pm.
  • Add more ginger, greens, quinoa, bone broth, coconut oil, and pumpkin seeds to your diet.
  • Decrease stress by journaling, praying, meditating, deep breathing or taking a yoga class.
  • Take 10 deep breaths before your meal and chew your food at least 20 times per bite to improve digestion and maximize metabolism.

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Over 50 And Overweight Sucks!

over 50 and trying to lose!Why is it so hard to stick to any diet plan, especially after the age of 50?  It seems like as you get older it is harder to lose weight especially around the belly!  I found myself in this category as I approached 48 a few years ago.  Thank goodness, I made a turn around in my lifestyle and health before the other yucky stuff comes!   I lost 24 pounds in three months and now I love what I do and use my experience to help others.

One of the big keys to sticking to any diet plan, optimizing your hormones and curb cravings is to get the first meal right.  This is where Plexus Slim helps me in my cravings – Get Plexus

I think it is important that as women, we get our yearly check up to check our Thyroid.  Many areas that can help your Thyroid is stop drinking tap water and look for BPA free plastic as well as living a stress free life.  Look for natural ingredients in lotions, shampoos, and other cosmetics you use daily.  It is also important to eat the right foods and take vitamins such as magnesium.  Nuts such as almonds, pine nuts and hazelnuts are also great to eat.  Energy comes when eating the right foods too.

Simple, so it sounds, right?

You don’t need everything to be perfect, but when you get the first meal of the day right, it sets the momentum up for moving forward and to have a healthy day.  Opt for whole foods instead of pre-packaged foods is a must.

However, if the first meal is a nutritional disaster, like a donut and a coffee milkshake, you are more like to throw the baby out with the bath water and say to yourself, Why bother? I already ruined breakfast, might as well have a cheat day… and off the wagon you go.

The 3 worst foods you can eat for breakfast are: Why Cereal is BAD for you when you are over 50 and trying to lose weight!

  1. Cereal – Cereal likes to masquerade as a healthy option when, really, they are high sugar, low in nutrients and lack fiber, despite some being labelled that way. They certainly do not include healthy fats or protein, which will keep you humming along with energy and full until lunch.

  2. Fruit juice – Fruit juice is water and fructose, usually enhanced by artificial colors and chemicals, with no fiber or other nutrients that an actual piece of fruit provides.  The only fruit juice should be what you make yourself! 
  3. Bread – Finally, glutinous bread, aside from also containing sugar and additives, can irritate the belly, promote bloating and start the day with a literal gut bomb that provides no satiety from protein or healthy fats which also can bring on inflammation and pain.

What is the number one breakfast you can eat after the age of 50?The top 3 breakfast foods you can choose to start your day off right:

  1. Eggs – Eggs are a well-known breakfast choice; poached, boiled, scrambled in coconut oil, over-easy or any other way you can think of, eggs provide protein and healthy fat to provide a great start to the day. Adding vegetables and a meat protein, such as in an omelet or scramble, can really then start your day on a simple but effective right foot. 

  2. Avocado – Next, avocado, which is a great addition to the previously mentioned eggs in an omelet, provides healthy and delicious fat. Opening up half and avocado and stuffing it with a protein, like chicken breast, makes a great version of a chicken salad that you might know from your local deli. The protein and healthy fat complement each other deliciously and start your day off with energy. 

  3. Coconut Milk – Finally, coconut milk is an excellent breakfast option. Making a fruit smoothie with coconut milk or adding coconut milk into your coffee set you up for a feel-good day with its antiviral and antibacterial properties, let alone the satisfying healthy fats, is a decadent way to start your breakfast off. 

So remember, like grandma said, breakfast is the most important meal of the day. Make the right choice at breakfast and the day will be so much easier!

Please feel free to comment below if you need help in losing weight or other suggestions to get healthy!  Or better yet, please subscribe or follow me on Facebook!

How To Succeed In Weight Loss

I love this article by Jack Canfield!

More than half of all Americans want to lose weight – yet of those who choose to diet, more than 95% never reach their goal or quickly regain the weight they lost.

Why do so many people find it so difficult to achieve their weight and health goals?

Some might argue that it has to do with lack of willpower or low self-esteem… but I think it’s simply a matter of poor planning.

If you want to accomplish a goal, you have to have a realistic and achievable plan.

It doesn’t matter what your goal is, if you don’t create a plan that outlines the steps you need to take to reach that goal, you will find it very hard to achieve any real and lasting results.

Today I’d like to share one of my simplest and most powerful Success Principles that will help you reach your weight goals at last: the Rule of 5.

 This simply means that every day, you complete five specific tasks that will move you closer to your goal.

Success is the sum of small efforts



Here are five tips on how YOU can use the Rule of 5 to reach your ideal weight and achieve your health goals – and say goodbye to yo-yo dieting and fluctuating energy levels once and for all:

1. Be specific

It’s one of, if not THE most important aspect of goal setting.

It’s not enough to say you want to “lose weight” or “eat less and exercise more.” It’s too vague and doesn’t give you a concrete target to work towards. You’ll find it much easier to measure your success if you give yourself clearly defined targets to hit, such as:

  • Go online to find 7 recipes for quick and healthy meals to make for dinner this week
  • Go to store and buy spinach, kale, peppers, sprouts, and radishes for lunch-time salads
  • Go for 2-mile walk or jog
  • Drink a green smoothie to offset craving for sweets
  • Eat veggies and homemade yogurt dip for today’s afternoon snack
  • Avoid all foods with refined sugar or flour today
  • Drink herbal tea instead of wine tonight
  • Go to the gym for 1 hour
  • Do 50 pushups today
  • Avoid eating anything after 7 pm

The clearer you get on your five daily goals, the easier it will be for you to keep them top of mind and the more motivated you’ll be to achieve them.

2. Be realistic

When you’re on a mission to get fit, it can be tempting to go on a crash diet and try to lose as much weight as possible in a ridiculously short amount of time. Or to attempt to “kick your body into gear” by embarking on an intense workout schedule that’s way beyond the reach of your current fitness level.Juicing to help lose weight and curb appetite for snacking

But if you go too hard, too fast you run the risk of injuring yourself or depriving yourself of the nutrients you need to live a vibrant, healthy life. And any weight you lose will come bouncing back as soon as you start eating normally again.

Here are some examples of unrealistic goals I recommend you avoid if you want to achieve real and lasting success:

  • Lose two pounds today
  • Eat less than 800 calories
  • Jog 5 miles (when you haven’t been running in years)

All of these are either difficult to achieve or they are likely to cause more harm than benefit in the long run. Either you’ll injure yourself or fail to meet the goals because they’re too ambitious or unsustainable. And that’s more likely to leave you feeling so frustrated or depressed, you give up your quest altogether.

walking to reach goals for weight loss3. Choose goals that lead to long-term success

Instead of going for “quick-fix” results that evaporate over time and may even negatively impact your health, focus on goals that help you set the foundation for lasting success.

The best way to do this is to choose goals that cultivate a healthier mindset around food and your body and allow you to spend more time doing physical activities you truly LOVE.

Here are some examples:

  • Make an appointment with a nutritionist to learn how to prepare healthier meals
  • Find 10 delicious recipes for cooking healthy greens (such as kale, chard, or collard greens)
  • Sign up for a yoga class
  • Create next month’s workout schedule
  • Email Lisa and Steph to see if they want to go hiking this weekend
  • Research local martial arts classes and make at least one appointment to attend a free introductory class
  • Write a journal entry listing 10 things I love about my body
  • Do a gratitude meditation, focusing on my healthy strong body
  • Put $100 in my “new bike” fund

By focusing on loving yourself and making choices that help you feel incredible inside and out, you’ll be far more likely to reach your weight and health goals – and maintain them over the long term.

After all, what would you rather do: starve yourself for a month and lose 10 pounds, only to gain it back the next month – or lose 20 pounds in four months while eating delicious food and enjoying fun physical activities that make you feel good inside and out – and never gain that weight back?

4. Choose your goals the night before

One great way to guarantee that you achieve your goals is to get clear on what they are and write them down the night before. Keep the list beside your bed and review them before you even get out of bed. That way you’ll start your day with your daily health goals already top of mind.

Not only will you naturally be more motivated to achieve your goals, you’ll also be giving yourself more time to make it happen!

planning to lose weight5. Work with a daily accountability partner

If you want to go the extra distance to ensure that you meet your health and weight goals every single day, choose a daily accountability partner who you can trust to encourage and inspire you.

Having a daily accountability partner doesn’t have to involve much time or effort. All you have to do is email your five goals to him or her every day. Every day, let your accountability partner know if you met the previous day’s goals. If you didn’t manage to accomplish them all, don’t offer any excuses or explanations – just state whether you did or didn’t achieve them and then go onto to list today’s goals.

By publicly announcing your goals – even if it is only to one other person – you subconsciously give yourself greater motivation to achieve them. You know your accountability partner is out there cheering you on, and you don’t want to disappoint them, so you find yourself expending that extra bit of time and effort to check all five goals off the list.

What to do when goal-setting fails

Sometimes, despite our deepest desire to create change, goal setting isn’t enough. No matter how often we write down our daily goals, we consistently fail to achieve them. It seems like we’ll never achieve them.


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Avoid These Additives to Stay Healthy

I love eating whole organic foods as nature intended and is an absolute best way to keep and maintain a healthy brain. However, living here in Ky, there is little whole food grocery stores to find unless you drive to a larger city 45 min – 2 hours away.

If we avoid these additives below or at least reduce consumption of food additives, it will causing less stress on the brain. But no matter how hard we try, we all occasionally eat food that comes in a can or a box at least once in awhile.  This is hard, I agree but we must learn to read labels.

The FDA allows 3,000+ additives to be used in the US food supply. 

This can be confusing, so you must educate yourselves because Not all additives are unhealthy. You will find everyday items on the list like salt, vitamin C, and acetic acid (vinegar). You’ll also find long-winded names like Eleutherococcus senticosus which may sound suspicious, but is actually just ginseng.

But some of the nastiest additives in the world ARE NOT required to be on the label!

These are the TOP 6 that I recommend to avoid at all costs. 


Currently, there are 92 categories of complaints filed against aspartame with the FDA. And ironically, it is highly suspected of making people who use it fatter.

Original studies were falsified to hide the fact that animals fed aspartame developed seizures and brain tumors, but the FDA approved it anyway. As we well know, The FDA has a history of caring more about large profits than the consumers health.

Known as Nutrasweet, Equal, and AminoSweet, this is one of the easiest brain-damaging chemicals to avoid since it is clearly labeled.  Now, it’s important to know that aspartame may be disguised as a new name in your favorite foods – amino sweet. (Read more here)

Why This is BAD for your brain and health! Don’t eat!


While the affects of aspartame have been well-publicized, those of the horrific artificial sweetener sucralose are not as well known. Sucralose is marketed as Splenda whose ads say “made from sugar so it tastes like sugar”. What the ads don’t tell you is that sucralose is sugar bonded to chlorine, making it a toxic chlorocarbon.

Some common neurological side effects are headaches, migraines, dizziness, brain fog, anxiety, depression, kidney pain/failure, and tinnitus. Another side effect is weight gain, which rather defeats the purpose.

Sucralose prevents nutrient absorption and reduces the amount of good bacteria in your intestines by 50%. If you are using splenda; STOP using it immediately and start on ProBio5 to help rebuild the positive bacteria back up. Bad bacteria can have numerous negative effects on your brain including damage to the hippocampus, the part of the brain where memories are stored.

Stop drinking diet soda or eating foods with this or any other artificial sweetener.


Americans love their popcorn, munching down 17.3 billion quarts of popped corn each year! But home-popped microwave popcorn usually contains butter flavoring with the additive diacetyl. It’s already established this chemical causes a serious condition called “microwave popcorn lung”.

Diacetyl is able to cross the blood-brain barrier, a defense which prevents harmful substances from entering the brain. It causes beta-amyloid clumping which is a significant indicator of Alzheimer’s.

You won’t see the word diacetyl on the label, but if you see “artificial butter flavor” or “natural flavors” on the label assume it contains diacetyl.

I’m as bummed about this as you are. But you can eat popcorn safely.

The best way to get healthy popcorn is to pop your own. Purchase NON-GMO Popcorn and drizzle melted organic butter on top.  There is nothing wrong with using butter anyway.

Butter is a particularly good source of vitamin A and the fatty acid butyrate. Butyrate reduces chronic inflammation and counters neurodegenerative disorders like Alzheimer’s and Parkinson’s.

Do you eat this? DON’T!

Monosodium Glutamate

Monosodium glutamate, usually referred to simply as MSG, is ubiquitous in processed foods. It breaks down in the body into glutamate, a known excitotoxin — a substance that literally stimulates brain cells to death.

A truly alarming thing about MSG is that it is in just about everything, yet it is not required to be on labels. This makes it very difficult to avoid.

It is required to be listed on a label only if it’s 100% pure MSG. Spices, flavorings, and natural flavorings can all contain up to 99% MSG with no mention on the label!

Generally the saltier the food, the more MSG it will have, with worst offenders including canned soups, snacks, and ramen noodles.

And don’t think that shopping at a health food store will protect you. Health food items are not immune, especially refined soy products like soy burgers.

Top MSG Sources

Here are some ingredients to watch out for that always contain MSG:

·         Hydrolyzed vegetable protein

·         Hydrolyzed plant protein

·         Hydrolyzed protein

·         Plant protein extract

·         Calcium caseinate

·         Sodium caseinate

·         Yeast extract

·         Textured protein

·         Autolyzed yeast

These ingredients can contain MSG:

·         Malt extract

·         Malt flavoring

·         Bouillon

·         Broth

·         Stock

·         Flavoring

·         Natural flavoring

·         Beef flavoring

·         Chicken flavoring

·         Seasoning

·         Spices

Another huge source of MSG is fast food restaurants. With one of the worst offenders being KFC at the top of the list. Even their salads and green beans contain MSG!



This is another one that I have gone over repeatedly in the past, yet almost everyone still uses alluminum based deodorant.

Aluminum is an additive in baking powder and anti-caking agents, but it is used as much more than just a food ingredient. It is the most abundant metal in the the earth’s crust, however there is no where in the world that you can find free form like the kind you find in these items. It’s in drinking water, antacids, deodorant, cans, foil, and is very commonly used in cookware.

Aluminum is suspected of contributing to Alzheimer’s. In the 1970′s, autopsies revealed that people that had Alzheimer’s had a larger than normal concentration of aluminum in the brain. This understandably began a scare that aluminum was the cause of Alzheimer’s.

Many people consequently stopped using aluminum cookware. This soft metal leeches into food especially when cooking acidic foods like tomato, lemon, or vinegar.

Stainless steel is the better cookware choice. It is more durable, scratch-resistant, and less reactive than aluminum. It’s easier to keep looking good for the long haul, too.

I also recommend using aluminum-free deodorants.

Sodium Fluoride

As I have documented in previous newsletters, fluoride was allegedly used by the Nazis during World War II to sterilize concentration camp prisoners and make them docile. Even today fluoride is considered by many as a key ‘dumbing down’ ingredient of Prozac and Sarin nerve gas – and in some cases, is used in rat poison!

Since we already know aluminum is a known neurotoxin, it only makes sense to minimize your exposure.

Avoiding these six chemicals is not that difficult. There are healthy alternatives, so you can reduce exposure with little effort. Taking action will help you reduce exposure to brain toxins.

Be sure to follow my blog for important updates on staying healthy!  Find me on Facebook too!

EASY STEPS To Kick Sugar Addiction

I found a great article from Dr Axe and thought I would share!

How can you STOP the sugar addiction?  Here are some easy STEPS!Here are the top ways to reduce sugar cravings. There are really four main steps. You need to get more fiber, more protein, more healthy fat and consume sour foods. If you follow those steps, and a fifth one we’ll add here, those things will help you overcome your sweet addiction and sugar cravings.

1. Get more protein in your diet.
Protein actually will help balance out blood sugar and so that really helps with sugar cravings. That really is the biggest reason there. Some of the best protein foods out there include:

Grass-fed beef
Whey protein, ideally from raw goat milk
Wild fish like salmon, mackerel, tuna, etc.
Organic chicken
Black beans
Raw milk
Free-range eggs
Raw cheese
2. Consume more healthy fats.
Your body can burn sugar for energy or fat for energy. If you stop consuming as much sugar, start consuming more fat. Just make sure it’s healthy fats, the kind common in the Mediterranean diet. Your body will become a fat burner, which will also help weight loss, but that will actually reduce your sugar cravings. The best fat for that is actually coconut or coconut oil.

3. Get more fiber.
Fiber helps you stay fuller longer. It also supports detoxification and can reduce candida symptoms in your body. Candida is a major cause of sugar cravings. You want to aim for 35–40 grams of fiber a day. Start consuming more high-fiber foods, especially vegetables and nuts and seeds, like chia seeds and flaxseeds.

Other good sources of fiber include:

Asian pears
Acorn squash
Brussels sprouts
Black beans
Lima beans
Split peas
It’s also important to eat a high-fiber diet because fiber is more than just a regulator. Dietary fiber can also help with other conditions and health issues!

4. Consume more sour or probiotic-rich foods.
Things like probiotic yogurt and kefir are, in fact, sour because of the good bacteria found in them. They fight off and reduce candida in your body, which is why you reduce sugar cravings.

So again, consuming probiotic-rich foods, like kefir and yogurt, fermented vegetables like sauerkraut and kimchi, and also sour foods like apple cider vinegar is fantastic. Using apple cider vinegar on a salad or apple cider vinegar and lemon juice in your water throughout the day can decrease your sugar cravings.

More probiotic foods include:

Coconut kefir
Raw cheese
Brine-cured olives
Salted gherkin pickles
5. Switch to stevia.
Stevia is a no-calorie, natural sweetener that’s a good replacement for sugar if you’re looking to overcome those cravings temporarily.

Just beware. Not all stevia is created equal, which is why stevia side effects can vary. The three main types stevia are:

Green leaf stevia — This is the least processed of all types of stevia, and the leaves have basically been dried and ground into powder form. This stevia is sweet, slightly bitter and isn’t quite as potent as most stevia products. It’s about 30–40 times sweeter than sugar and the type of stevia that I believe is the best option.
Stevia extracts — Some brands of stevia today extract the sweeter and less bitter part of the stevia leaf (rebaudioside), which doesn’t have the health benefits found in stevioside. This type of stevia may be a better option than other regular sweeteners but there aren’t many studies available yet showing its effects. It’s about 200 times sweeter than sugar.
Altered stevia and Truvia — This is the type of stevia that you want to stay away from and in reality isn’t stevia at all. The problem with these stevia products is the processing and added ingredients.
This point cannot be stressed enough: Not all stevia products are created equal. There is a HUGE difference between consuming real stevia and the chemically processed Truvia.

If you follow those five steps above, you can kiss your sugar cravings goodbye.

The Best Sugar Alternatives

Another way to curb your sugar cravings and recover from a sugar addiction is to use healthy sugar alternatives. Try these natural sweeteners instead.

Raw honey
One tablespoon of raw honey has 64 calories and has less impact on glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.

Dates are loaded with potassium, copper, iron, manganese, magnesium and vitamin B6. From the date palm tree, they’re easily digested and help to metabolize proteins, fats and carbohydrates. Evidence shows that dates may help to reduce LDL cholesterol in the blood and may reduce the risk of stroke.

Coconut sugar
Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content.

Maple syrup
Maple syrup is an outstanding source of manganese, and contains calcium, potassium and zinc. Rich with antioxidants, this all-natural sweetener helps to neutralize free radicals and reduce oxidative damage. Select darker, Grade B maple syrups, as they showcase more of maple syrup’s nutritional benefits.

Blackstrap molasses
All molasses is obtained from raw cane sugar, made by boiling it until it’s a rich sweet syrup. Blackstrap molasses comes from the third boiling, concentrating its nutrients and providing for its deep, rich flavor.

Balsamic glaze
Balsamic vinegar is rich in antioxidants that destroy free radicals, rich in the enzyme pepsin that helps to promote healthy digestion, and it tastes great. That’s why it’s included in my healing foods diet.

Banana puree
Bananas are rich in fiber and potassium, and a good source of vitamins B6 and C. They’re also naturally sweet with a subtle flavor, making them a perfect natural sweetener.

Brown rice syrup
Brown rice syrup starts with brown rice that’s fermented with enzymes to break down the starch. The liquid is then heated until the syrup consistency is achieved. The result? A thick, amber-colored, sweet syrup perfect for recipes calling for corn syrup and other unhealthy sweeteners.

Real fruit jam
The key here is real fruit jam. Berries, stone fruit, apples, pears and grapes are great replacements for sugar in recipes. You can use commercially available fruit jam; just be sure there is no added sugar or pectin. It’s better to make your own sugar-free jam with organic fresh or frozen fruit. It’s easy and economical.


It’s been almost 4 years ago when the sugar addiction went out the window for me with the help of Plexus Slim as well as the weight loss I wanted.  If you are interested just click here for the easy to mix with water, great tasting Slim! Preferred Customer is best to keep you on track and give you a discount right from the start!  Let me help you get started today!

How I Lost 33 Pounds in 16 Weeks

How did I lose weight?  EASY drink that taste delicious and you just mix with water once a day! Kathy shares:

How do I love the Pink Drink?

After a three-week plateau due to Candida, the scales are moving again. I know many of you are concerned about plateaus and a refrain from weight loss but I’m convinced that if you continue with your Plexus products, the plateau will break.

I chose to focus on my non-scale victories, which are grand; sustained energy, a clear mind, deep sleep, absence of migraines, controlled blood sugar, desire to eat healthy foods, absolutely no sugar cravings, clear skin, and the joy I feel knowing that my success has influenced others to experience improved health!

Since I realize many of you will ask, my routine includes Slim and two Accelerators when I first wake up, two Bio Cleanse twice daily, and 2 ProBio5 before bed. I also love an occasional 96 mixed with coconut milk!

Kathy’s testimony using Plexus products rocks and if you are tired of feeling sick and tired, today is a great day to start your Plexus journey today!   Comment below and I will get back with you in 24 hours and we can work out a plan for you!    Check me out on FACEBOOK!

Plexus products are not FDA approved because “supplements” do not have to be approved by the FDA.  This is true to all the over the counter vitamins / other products / supplements on the shelves you purchase at your local Health Food Store, Grocery Store or Pharmacy .  However, Plexus does follow the proper regulations in following the guidelines set by FDA requirements.  In fact, plexus products ingredients has changed in some of our products to meet those guidelines in the last few years as well as advertising the benefits of products.  The therapeutic claims cannot be made that our products are drugs for use in the cure, mitigation, treatment, or prevention of disease.   Please check with a physician if you have health questions or concerns or see disclaimer in the about section.