1.  Friday- Stretch and do 30 min of solid cardio and 30 minutes of strength training focusing on your core. WOW!!!  Ten days!!!  You did it!!!  This is the beginning of a great change in your life.  Remember to stay present, engaged, and still.  Be proud of yourself but we are just getting started!!! 1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body workouts.  Grab your weights and let’s go!!! 1.  Monday- Stretch and do 30 min of solid cardio followed by another 30 min of lower body workouts.
Buy from your clean eating grocery list!  Take the guess work out of shopping and planning!!!
When you don’t want to work out… Success is not convenient!  When you don’t want to prep your food…. Get travel vaccines and medicines because there is a risk of these diseases in the country you are visiting. CDC recommends this vaccine because you can get hepatitis A through contaminated food or water in Costa Rica, regardless of where you are eating or staying. Ask your doctor what vaccines and medicines you need based on where you are going, how long you are staying, what you will be doing, and if you are traveling from a country other than the US. You can get hepatitis B through sexual contact, contaminated needles, and blood products, so CDC recommends this vaccine if you might have sex with a new partner, get a tattoo or piercing, or have any medical procedures. Although rabies can be found in bats and other mammals in Costa Rica, it is not a major risk to most travelers. Travelers involved in outdoor and other activities in remote areas that put them at risk for bat bites or other animal bites (such as adventure travel and caving). People who will be working with or around animals (such as wildlife professionals and researchers). For more information on recommendations and requirements, see yellow fever recommendations and requirements for Costa Rica. Talk with your doctor about taking prescription or over-the-counter drugs with you on your trip in case you get sick. FOR PROTECTION AGAINST TICKS AND MOSQUITOES: Use a repellent that contains 20% or more DEET for protection that lasts up to several hours. FOR PROTECTION AGAINST MOSQUITOES ONLY: Products with one of the following active ingredients can also help prevent mosquito bites. Avoid scratching bug bites, and apply hydrocortisone cream or calamine lotion to reduce the itching.
If your travel plans in Costa Rica include outdoor activities, take these steps to stay safe and healthy during your trip. Stay alert to changing weather conditions and adjust your plans if conditions become unsafe.
Prepare for activities by wearing the right clothes and packing protective items, such as bug spray, sunscreen, and a basic first aid kit.
If you are outside for many hours in heat, eat salty snacks and drink water to stay hydrated and replace salt lost through sweating. Practice safe boating—follow all boating safety laws, do not drink alcohol if driving a boat, and always wear a life jacket. Most animals avoid people, but they may attack if they feel threatened, are protecting their young or territory, or if they are injured or ill.
Do not allow animals to lick open wounds, and do not get animal saliva in your eyes or mouth.
Traveling pets should be supervised closely and not allowed to come in contact with local animals. All animals can pose a threat, but be extra careful around dogs, bats, monkeys, sea animals such as jellyfish, and snakes. If soap and water aren’t available, clean hands with hand sanitizer (containing at least 60% alcohol).
Cover your mouth and nose with a tissue or your sleeve (not your hands) when coughing or sneezing. Diseases such as HIV infection can be spread through body fluids, such as saliva, blood, vomit, and semen. If you receive medical or dental care, make sure the equipment is disinfected or sanitized. Review your health insurance plan to determine what medical services it would cover during your trip. Carry a card that identifies, in the local language, your blood type, chronic conditions or serious allergies, and the generic names of any medications you take.
Bring all the medicines (including over-the-counter medicines) you think you might need during your trip, including extra in case of travel delays.
In some countries, medicine (prescription and over-the-counter) may be substandard or counterfeit. In many places cars, buses, large trucks, rickshaws, bikes, people on foot, and even animals share the same lanes of traffic, increasing the risk for crashes. Choose newer vehicles—they may have more safety features, such as airbags, and be more reliable.
If you choose to drive a vehicle in Costa Rica, learn the local traffic laws and have the proper paperwork.
Check with your auto insurance policy's international coverage, and get more coverage if needed. If possible, fly on larger planes (more than 30 seats); larger airplanes are more likely to have regular safety inspections.
If you are seriously injured, emergency care may not be available or may not meet US standards.
Road Safety Overseas (Information from the US Department of State): Includes tips on driving in other countries, International Driving Permits, auto insurance, and other resources. The Association for International Road Travel has country-specific Road Travel Reports available for most countries for a minimal fee. For information traffic safety and road conditions in Costa Rica, see Travel and Transportation on US Department of State's country-specific information for Costa Rica. Use the same common sense traveling overseas that you would at home, and always stay alert and aware of your surroundings. Leave a copy of your itinerary, contact information, credit cards, and passport with someone at home.
Carry a photocopy of your passport and entry stamp; leave the actual passport securely in your hotel.
Use the Healthy Travel Packing List for Costa Rica for a list of health-related items to consider packing for your trip.

In June 2014, El Salvador reported locally transmitted cases for the first time in Central America.
If your doctor prescribed antimalarial medicine for your trip, keep taking the rest of your pills after you return home.
For more information on what to do if you are sick after your trip, see Getting Sick after Travel.
Map Disclaimer - The boundaries and names shown and the designations used on maps do not imply the expression of any opinion whatsoever on the part of the Centers for Disease Control and Prevention concerning the legal status of any country, territory, city or area or of its authorities, or concerning the delimitation of its frontiers or boundaries.
This is one of the most common nutritional deficiencies and is the leading cause of anemia. In case of severe anemia, physical activity causes dizziness, breathing difficulties, chest pain (angina) and palpitations. If you have been diagnosed with iron deficiency, it is important to begin with the treatment immediately. Depending on the level of your deficiency, your doctor may recommend dietary changes or supplementation. The type of treatment depends on various factors such as age, general health condition and the reasons why you have iron deficiency. Blood loss leads to loss of iron, so the iron must be compensated by following a special diet or consuming iron supplements . If you are diagnosed with anemia you will probably have to take iron supplement pills as a treatment. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the web.
We does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on this site. Specifically, the Eskimos, the people of the South Sea Islands, the residents of the islands north of Australia, the Gaelics in the Outer Hebrides, and the coastal Peruvian Indians have depended upon these products for their reinforcement. Learn more information about fertility, a healthy pregnancy, a safe birth, and natural parenting.
If you have enjoyed this website, then the published book which this website is based upon, Healing Our Children, is a must read. Published book Healing Our Children will teach you how to have happy and vibrant baby today. This book is a treasure for new families, for all those who are planning on having children or already have young kids. In this book Rami explains the basics of how nutrition is linked to so many of these so-called "incurable" diseases. Healing Our Children reveals that each disease of pregnancy and childhood can be prevented naturally. Healthy Pregnancy Diets based on Indigenous DietsAfraid of Fat: Why Low-Fat and No-Fat Diets are Unhealthy for PregnancyBad Genetics vs. Castor Oil Packs for Cleansing The Truth About VegetarianismWhy Avoid Non-Organic Foods During Pregnancy?Low Fat Diet During Pregnancy? Natural and Healthy Diet for Pregnancy IntroductionThe Role of Fat in a Healthy Pregnancy DietChild Spacing in Indigenous Cultures: What Can We Learn From Them? Pregnancy Diet Outline for a Balance Pregnancy Diet Should You Eat Vegetables Raw or Cooked?
Healing Our Children will serve as an important tool in reversing the now obvious trend to physical degeneration and restoring vibrant health to all children. I've read over 12 books on this topic and this is my number one book to the extent that it's become my bible, in that I've read it over 5 times and my husband has also read it.
Don’t waste both money and time for to get slim, you can lose your weight and can get into a good shape in a natural process without any side effects. To keep your body fit and healthy you must contain the good amount of water, the water inside your body flushes away bad things from the body in different form. I think most of us never heard this before; our brain takes up to 15-20 minutes to recognize our stomach is full. As many of us know the oil fried items always sends the fatty items inside the body which makes you look fat and gives a skinnier look.
After you started your diet, you have to keep track of how much weight you’re losing on a regular basis. Doing exercise keeps your body muscles free and not only that, it also helps you in losing weight.
All the hard work, dedication and commitment are paying off.  You have persevered and made the investment to become a better you.  I hope you have learned a lot and have created new habits that will last a lifetime!  This is just the beginning!  Keep it going!
Consider putting an emergency packet of protein bars and water in your car for those unexpected moments.
Our health is priceless!!!  You can have all the millions in the world but if you don’t have your health, what good is it?  I never take my health for granted and I thank GOD everyday for my health and for the health of my loved ones.  When you are tempted to be critical and hate your thighs or butt or whatever…remember that you are healthy and that you have the opportunity to be better everyday. Because of the risk of birth defects in babies born to women who were infected with Zika while pregnant, women who are pregnant should not travel to Costa Rica. These vaccines include measles-mumps-rubella (MMR) vaccine, diphtheria-tetanus-pertussis vaccine, varicella (chickenpox) vaccine, polio vaccine, and your yearly flu shot. CDC recommends this vaccine for most travelers, especially if you are staying with friends or relatives, visiting smaller cities or rural areas, or if you are an adventurous eater. The government of Costa Rica requires proof of yellow fever vaccination only if you are arriving from a country with risk of yellow fever. Your doctor can help you decide if this vaccine is right for you based on your travel plans. Vaccines cannot protect you from many diseases in Costa Rica, so your behaviors are important. Eat and drink regularly, wear loose and lightweight clothing, and limit physical activity during high temperatures. Because sunlight reflects off snow, sand, and water, sun exposure may be increased during activities like skiing, swimming, and sailing. Dress in layers and cover heads, hands, and feet properly if you are visiting a cold location. Rabies is a deadly disease that must be treated quickly, and treatment may not be available in some countries. Call Costa Rica’s embassy to verify that all of your prescription(s) are legal to bring with you.

Bring the medicines you will need from the United States to avoid having to buy them at your destination. Some supplies and medicines may be difficult to find at your destination, may have different names, or may have different ingredients than what you normally use. Local transmission means that mosquitoes in the area have been infected with chikungunya and are spreading it to people. If you become ill with a fever either while traveling in a malaria-risk area or after you return home (for up to 1 year), you should seek immediate medical attention and should tell the doctor about your travel history.
Approximate border lines for which there may not yet be full agreement are generally marked. Iron deficiency or anemia postpones the normal development of motorical abilities and mental functions in children. Iron-deficiency (anemia) symptoms are also sores on the tongue and corners of the mouth, thin and fragile nails. Iron supplements can be a great way to get your body’s iron levels back on track where they can then be maintained by dietary adaption.
The treatment begins by taking products which contain iron, usually in the form of a food additive, but the diet must be adapted to the needs of people with iron deficiency, especially if the deficiency was caused by poor nutrition in the first place. The loss of blood (and consequently iron) occurs during heavy periods, frequent voluntary blood donations and food allergies. These foods include cheese, seafood, liver, whole grains, green vegetables, apricots, cherries and dried figs. This treatment usually lasts for a couple of months and it is necessary not to stop taking these pills even if you feel better after a while. Since fish eggs are not available year round, the Eskimos preserved their fish eggs through drying, so that they could be eaten year round. Drinking water with empty stomach in the morning time will give a big glow to your face and skin. So many times we eat little faster with hunger, this may let us eat more the stomach required. This only works on rare occasions, when we eat late night dinners or the food not completely digested. Eating a good fruit daily once gives natural energy and stops you eating oily snacks in the break hours.
So it’s always a better and preferred choice too well cooked, boiled items to be in the daily food menu.
Try some specific exercise positions which reduce the meat from your body and gives a good shape. Local transmission of chikungunya is now being reported in other countries in Central America. Be sure to tell your doctor about your travel, including where you went and what you did on your trip. Iron is used by the body to produce hemoglobin, and this substance helps in carrying oxygen from the lungs to the rest of the body in red blood cells. It can lead to premature labour during pregnancy and it also leads to inability for a person to perform any physical activity because the person experiences extreme physical fatigue.
This type of anemia, which is caused by iron deficiency can be treated with changes in nutrition and special diets.
After a certain period of taking iron additives, usually 3 months, it is necessary to check the status of hemoglobin and hematocrit for further treatment. Iron deficiency is also caused by the presence of parasite-tapeworms in the intestines, bleeding ulcers, cancer.
If your doctor discovers an exact cause of your anemia, perhaps another illness, you will have to treat that illness too. Among the Eskimos I found fish eggs were eaten by the childbearing women… for the purpose of reinforcing reproductive efficiency.
The author and publisher provide this information, and the reader accepts it, with the understanding that everything done or tried as a result from reading this book, or website is at his or her own risk. Eating little slowly gives takes gives the brain a little time to recognize the amount food material went inside.
But normally every morning, your body requires some amount of food because we don’t eat anything in sleep hours; the body doesn’t get supply of food. If you are traveling from a country other than the US, check this list to see if you may be required to get the yellow fever vaccine: Countries with risk of yellow fever virus (YFV) transmission.
CDC recommends that travelers to the Central America protect themselves from mosquito bites.
Iron deficiency therefore slows down the transferrance of oxygen to the organs and tissues.
The signs of anemia are fatigue, exhaustion and body weakness, the declension of intellectual and working abilities at work or school, the inability to maintain normal body temperature and the immune system is extremely weakened. It is very important that you do not take these pills on your own because you may use it excessively and you could even get iron poisoning.
The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss, damage or injury caused, or alleged to be caused directly or indirectly by the information contained in this book or website. Chewing the food items also reduces the work stomach acids, the better chewed food digested easily than other foods. Various diseases that affect the mucous membranes of the intestines affect the absorption of iron and lead to anemia. Any anemia that leads to a considerable lack of hemoglobin causes sluggishness and headaches. This is also important because your iron deficiency may be caused by another illness that must be treated urgently. Try to eat less amount of foods at certain time intervals during the day, probably 4-5 times a day. If your doctor recommends you to take iron pills it is important not to take them with caffeine, antacids, milk and tea. Another important cause of iron deficiency is the existence of a parasitic infection and bleeding in the gastrointestinal tract.

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