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It Pays to be Healthy

© 2016 Rosie Bank Complimentary Strategy Session [email protected]

I t Pays to B e Healthy

EBook Copyright © 2016 Rosie Bank

All rights reserved.

“The winners in life treat their body as if it were a magnificent spacecraft that

gives them the finest transportation and endurance for their lives.” ~ Denis Waitley

http://rosiebank.com/wp-content/uploads/2016/07/Complimentary-Transformation-Session.pdf

mailto:[email protected]



G etting S tarted

As promised, I am going to offer you ten steps to create lasting good health in

order for you to feel astonishingly good. You will be invited to evolve and

encouraged to make adjustments towards greater happiness and peace, as well

as improved health.

Then, in Part Two, I will share with you some of the most cutting edge tools to

inform you and enable you to move forward feeling in charge of your health and

in control of your body.

With love and encouragement,

Rosie B ank

Imagine your life transformed when your body and health

work beautifully for you, you love the way you look and feel,

and you can enjoy way less stress.

Book Your Free Transformation Session with Me







Welcome to I t Pays to B e Healthy

By way of introducing you to how your life can transform by applying what

you learn from this eBook, I’ll tell you about Carlene. She is one of my

Health Coaching clients who told me recently that one year ago, when she

looks back, her life was compartmentalized and nothing felt connected. Her

life seemed to her like a bunch of boxes, and they were all separate from

one another.

Reflecting on her life pre-Health Coaching, Carlene realizes that she used to

need to act out her stress with destructive habits and that her diet was like

a train wreck. She spent a fortune on junk food and had a habit of

overspending on jewelry to try to try to make herself feel better.

The Health Coaching process included many of the components you will be

reading in It Pays to Be Healthy. Carlene was encouraged to make a

decision, to identify her most compelling reason for getting her life, her

body, and her health on track, and we made a plan. There were a couple of

setbacks along the way, but by using the tools she learned, she got back on

track more easily than she thought possible.

After health coaching Carlene says that everything became connected. She

is particularly amazed because when she first got started she was full of

self-doubt and had countless stories of how she had failed in the past.

Before she started health coaching all she knew was that nothing was

working. At that time, she did not even have a picture of relief, just that she

knew she desperately needed it.





Now she reports feeling at peace and in control. She is getting ready to

dance in a competition wearing a beautiful dress that had only been in her

dreams before. And look at her now! She made one decision to invest in

herself and now has a lifetime plan that will continue to improve as she

continues to implement it. She has it for the rest of her life.

This one decision has reverberated throughout every aspect of her life: her

family, her work environment, her weight, her confidence, her peace and

her perception of vastly reduced stress in her life. Health Coaching works

when you want to win like this. Let’s play full out and you can become a Rock Star like Carlene. Of course, you need to learn the strategies, and you

need to do the work. Let me teach you how to invest in your health for a

lifetime of dividends!





Part O ne Ten E asy S teps

1. Adjust your mindset and make a decision. What do you think when I

suggest that getting healthy and losing weight can be easy? What beliefs

zoom to the top of your mind screaming that it is impossible or difficult

to feel better and get your body to be the shape and size you want?

Ironically, the most difficult of all of these steps is beginning to release

those negating and self-limiting thoughts, followed by making a firm

decision to move forward no matter what. This decision separates you

from any self-doubt or negativity. By relaxing your thinking and allowing

fresh ideas to come into this new mental space, the rest of our journey together will be more pleasant and more “do-able.” In fact, by allowing those thoughts to bubble to the surface, and releasing them on purpose,

you will be poised to make the necessary adjustments in order to get

astonishing results. One of my clients told me recently that he had to have

a bagel alongside of his egg with his breakfast, as if it was a law. The only problem with bagels is that they don’t serve his weight loss goals. We discussed openly healthy, delicious alternatives to a bagel to replace that

space on his plate where the bagel used to be. We came up with: one-half

an avocado; slices of an organic Fuji apple with all natural almond butter;

a blob of Greek Yogurt with flax seeds and blueberries; and a mound of

quinoa with some almonds. My client adjusted his mindset and I am

asking you to do the same.

2. Take an inventory. I know that you know that some of your practices do not support your health and weight goals. I’m not talking about the ones where “you don’t know what you don’t know” (such as the biochemistry of carbs versus protein.) But what you do know, but perhaps have

managed to ignore. Get out a notebook, or your tablet, and begin with some notes. Ask yourself “What habits or practices, if adjusted, would





give me the most mileage in terms of feeling better, being healthier, and achieving my ideal weight?” Be honest with yourself. You might find some like the following real life examples: mindless snacking during the day;

that pint of ice cream before going to bed; going back for seconds or even

thirds without checking in if you are already full; over-indulging in

sweets, alcohol, or anything beyond moderation; skipping meals and

using junk food when you are hungry. You get the point. Start with what

is so, and make some notes.

3. Adjust and replace. I love this one. (I love all of these.) My clients have

gotten more mileage out of this one as much as anything they have

learned through Health Coaching. Look at some of the culprits in your

selection of meals, snacks, and drinks. If you habitually drink two glasses

of wine after work, consider replacing with delicious sparkling water with lemon. If you eat handfuls of M&M’s in the afternoon, consider replacing with assorted raw or unsalted dry roasted nuts. If you have a

big dessert after your dinner, consider replacing with some fresh fruit, or

some Greek yogurt with chia seeds and a little pure maple syrup. If you

drink sugary iced tea or sugary coffee with any of your meals, consider

adjusting to no sugar, or some lemon. You will be astonished by how

these simple adjustments and replacements add up. And the goal is to be

astonished. Right?

4. Check your gauge. If I were asked for the one thing, just one, that would

make the most difference for people who wanted to feel better, have

better health and more energy, and to achieve their desired weight, it

might be this one. Don’t pig out. Ever. Like a law. Not only do you

already know this, but if you just pushed your plate away, paused, felt

your body, and relaxed after you completed a reasonable amount of food,

overcoming that impulse to reach for more – often habitual and

unconscious – would help so much you would be thrilled with the results.

Here is a brilliant fun fact: the first bite of food that you take after you are





full is the one that tips the scale. Check in with your body to avoid that

one single bite that is really excess. (When you fill your car with gas, it

only takes one drop to overfill the tank. Think of this as you are adding

fuel to your stomach.)

5. Eat your veggies. Your mother was right. The health benefits of whole,

unprocessed vegetables are endless. For starters: high in fiber; low in

calories; loaded with vitamins, minerals and anti-oxidants; versatile;

seasonal; and of course scrumptious. Perhaps more importantly than the

scientific virtues of veggies is how they make you feel. As one of my clients said recently, “When I eat dessert, I like the taste, but I feel crappy afterward. When I eat a green salad, there is only good during and after.” A variety of vegetables can improve your mood and your ability to focus.

You can be more productive with these powerhouse superfoods because

your blood sugar is stabilized. If you are not a huge veggie fan, start with

what you like most. Veggies that tend to appeal to fussy eaters are red

bell peppers, broccoli, and green leaf lettuce. Red peppers in hummus,

steamed broccoli with garlic powder, and bright green lettuce wrapped

around some cheese and cooked chicken (a lettuce wrap, or lettuce

sandwich sans bread) will delight any palette.

6. Curb the carbs. Big surprise, not! A carb-heavy diet will lead you straight

to excess fat and a risk for disease. The breads, pastas, bagels, chips,

cookies, cakes, donuts, etc. are not the food-stuff of someone who is on

the get-healthy bandwagon. Simple explanation: carbs spike blood

glucose levels, causing a release of insulin. Insulin triggers fat storage

after these carbs are taken in in excess. Plus, the spike in blood glucose

levels, followed by a big drop has a negative effect on your

neurotransmitters, meaning that you feel like crap after eating like this.

My promise to you was not only that you would look great, but also that

you would feel astonishingly good if you follow these recommendations.

On my list of feeling good includes being clear-headed (no brain fog),





feeling satisfied after a healthy meal (no need to over eat, which is a side-

effect of eating food low in nutrients), free of cravings (hard to achieve on

a high carb diet), good digestion and elimination and a healthy gut (not

possible with highly processed junk food in excess), and being well-

rested (hormonal balance that is a side benefit of avoiding excess carbs.)

I hope I have sold you on the benefits! (This kind of eating is also called “low-glycemic” and is the best strategy for weight loss and disease

prevention.)

7. No starvation. Strict calorie deprivation back-fires and will not support

your get-healthy/lose-weight objectives. Aren’t you happy to hear that? Two things about this: One, you need fuel and food in the form of calories

to turn on your metabolism. If there are no calories to burn, then your body’s furnace (fat burning mechanism) gets turned way down. This will also result in your having less energy, literally. Second, evolutionarily, our

bodies understand that in a calorie deprivation state, we need to hold on

to fat. Think cave-ancestors in the winter. If your body is storing the fat, then when you add normal eating following this deprivation phase… well, now you can see why practically everybody gains more weight after a

starvation diet. Plus, this practice is unsustainable. It does not build good

habits and teach you how to love to eat good healthy food that is so much

better for you than no food!

8. Correction day. When I learned this many years ago, my attitude toward

food and my body changed forever. Let’s say that on a given day you ate a handful of M&M’s instead of a couple sticks of celery with all natural (no added salt, sugar and oil) peanut butter. Another thing on the “just do this one thing…!” list would be to correct following the M&M’s, rather than criticize. You can always make adjustments to balance out a less-than-

perfect choice. And you can do so with love and compassion for yourself.

Beating yourself up, or, God-forbid, berating yourself, which is

devastating. I implore you to not do this, to accept your imperfections as





your humanness. The serious problem that comes with mental castigation following something you don’t think you should have eaten, is that you are no longer in a self-loving, self-honoring place. The best

food and nutrition choices you will make are when you care for and love

yourself, like you would nurture a young child. It may be counter-

intuitive to love yourself when you veer off your path, but you will soon

discover how much better you get back on the trail by doing so. Ask

yourself what would be good to balance out whatever you ate, and move

forward making this adjustment.

9. Breathe, relax, and be at peace. The connection between your ability to

feel centered and harmonious within yourself has everything in the world

to do with your relationship with food, your health, and your weight. For

starters, many food choices stem from tension and stress which definitely

impact what you want to eat. You could select a spinach salad when you

are ready to pull your hair out from frustration at work, and doing so

would make you feel a lot better. However, you are more at risk to

selecting something high in carbs in this risky, stressful state. Your body

just knows. If you breathe before you eat, put your fork down and chew

mindfully, and physically release tension, your entire experience of

eating will change for the better. Less will be more satisfying, your

digestion will work better, your food will taste more delicious, and you

will develop your ability to fall in love with food that is good for you. This

is one reason why people often lose weight after taking up yoga. Of

course, yoga is great exercise. But just as important, by becoming much

more relaxed, you are in a much better position to select foods that

perpetuate this natural high.

10. Have a win day. I am so against the idea of cheat days, that I

blogged about it. I am much more a fan of win days. How about every

Monday, or some day of the week, you honor and treat yourself to taking

impeccable care of your body? Gift yourself with one day of eating



http://rosiebank.com/dieting-and-cheat-days-what-you-need-to-know/

http://rosiebank.com/have-a-win-day/



beautiful, fresh, natural organic produce; of avoiding processed food and

junk food; of drinking clear filtered water with lemon and treating

yourself to no artificial sweeteners; to getting plenty of enjoyable

movement and exercise, say for an hour or more. A day when you

celebrate you and your body. A day when you live up to your highest

expectations because you deserve to feel astonishingly good.

You will find that these days start to spill over into other days. That your good

habits kick in and you want that good, clear, pure high that comes from

eliminating toxins from your body (excess alcohol, sugar, carbs, processed

foods and oils, junk food, etc.) simply because you know you are worth it. My

clients tell me all the time that they did not know that it is really possible to

simply move away from familiar unhealthy food, toward life-enhancing,

nutrient-rich food. I have seen people release habits around candy, cake,

alcohol, artificial sweeteners, inactivity, midnight snacking, and more. This is

why we started off with your mindset.

L ove your body. G et your body to love you back.





Part Two

M aking C hanges that Will L ast

ccording to Paul Zane Pilzer, leading economist, author, and expert on trends driven by baby boomers, the wellness revolution is “the next trillion dollar industry.” More than eighty million people born between 1946 and 1964 invest precious time,

energy, and resources to look and feel younger. The science of anti-aging has come into its

own with advances in medicine and complimentary products, services, and techniques

designed and formulated to prevent disease and to promote longevity and prolonged

youthfulness. Now, more than at any time in history, health is everybody’s business.

At the same time, we are witnessing an epidemic of degenerative diseases, many of which

are environmental, lifestyle, and stress-induced. Annual deaths from these illnesses are in

the millions. Certain ailments, such as cardiovascular disease, cancer, and diabetes are

estimated to be up to 85% avoidable. Such authoritative institutions as the American

Diabetes Association, the Harvard School of Public Health, and the Center for Disease Control

promote diet, exercise, and nutrition to help prevent one of the most epidemic culprits of all

times: Type II Diabetes. The statistics are alarming. These sources suggest that with

lifestyle changes, diabetes is up to 58% preventable.

We can add quality and years to our lives by paying attention

to our bodies and taking care of ourselves. If one of the causes

of poor health is being over-worked, which itself is a stressor

your goal is to live a long and healthy life, you can follow the

recommendations by such experts in the field of longevity as

Dr. Deepak Chopra. In Ageless Body, Timeless Mind, Chopra

discusses the benefits of maintaining a steady weight,

remaining physically active, and eating in moderation. John Maxwell, an expert in leadership

and a prolific author, worked himself into a life-threatening heart attack through stress and

an unhealthy lifestyle. He now preaches that the smartest thing we can all do is to pro-

actively maintain good health while we still have it. Maxwell believes that one of the causes

of poor health is being over-worked, which itself is a stressor. From his own close call, he

learned and now teaches that it is prudent to make our health a priority early in life so as to

avoid having to take our hard-earned assets to try to buy back our health once we have lost

it. There is less emotional strain on your family when you take good care of yourself. It

is cheaper, more convenient, easier, less of a hassle, and a lot more fun to remain healthy

than it is to try to recover from being ill.

A

One of the causes of

poor health is being

over-worked, which

itself is a stressor.



http://www.paulzanepilzer.com/books/tnt-htm

http://professional.diabetes.org/admin/UserFiles/0%20-%20Sean/FastFacts%20March%202013.pdf



Health, Time, and L ongevity

The benefit of making health a priority naturally extends to professional people who work

hard to make a difference as well as to make a buck. If you are a business owner, perhaps

you are also dedicated to personal growth and the development of leadership skills. If you

are committed to self-improvement, by extension you would address goals, issues, and

concerns around your health and your body. Being the

best you can be and living a life that is about

influencing others suggests that you find time to eat

well, exercise regularly, and get plenty of rest. It is

more difficult to live a life of making a difference if

your energy is chronically low, or if you hate the way

you look and feel. It makes sense that you would make

taking care of yourself a priority. I think that this

applies to parents and anyone who wants and needs to

stay well and have plenty of energy.

Do you strive for “work/life balance?” This means that you have a favorable ratio of time for your job or business, time for your family, time for fun and recreation, and time to take care of yourself. Time is a “biggie” for many people. The belief that there is not enough time is insidious and will show up over and over during the day. Furthermore, it can take its toll on

people who never get around to doing good things for their bodies. The perception that there is a shortage of time manifests for many individuals as they’re putting caring for themselves at the bottom of the list. It never gets done. And their health suffers as a consequence.

Be careful what you affirm. Deepak Chopra has shown medical evidence that when we

believe that there is not enough time we run the potential risk of having our lives be

shortened. There are even disease-promoting biochemical processes in our bodies that

speed up when we think we are going to run out of time. Be mindful of any thoughts and

emotions on the topic of time, especially fearful ones. If you find yourself chanting during the day “There is not enough time” you may be unwittingly creating undue stress and tension,

which we all know is not good for us. There is actually a condition called “hurry sickness.” It is the bane of people who are unable to manage their time and always fear that they are

running out of it. The result is a release of stress-related hormones— which themselves are

related to a host of lifestyle-induced diseases including hypertension and metabolic

syndrome, a group of clinically measurable pre-diabetic indicators.

Being the best you can be and

living a life that is about

influencing others suggests that

you find time to eat well,

exercise regularly, and get plenty

of rest



http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20046037

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20046037



Learning to relax around how much time you have will give you more of it. For starters,

without those stress-related hormones, you will most definitely be healthier, which can

translate to living a longer life. Your perception of sufficiency around time will alter your

experience of it, thus creating a positive

feedback loop. This is among many reasons why

yoga is called the fountain of youth and why I

continue to practice it and recommend it. Yoga

promotes relaxation mentally and physically. By

adjusting your perceptions and learning to relax, you can create “more than enough time” just as you created “not enough time”. Your life may depend on your making this shift. The new chant gradually becomes “there is plenty of time.” It will help you feel much better.





Take Your B ody with You

It takes energy and stamina to stay focused and productive. A fortified immune system is

required to protect you during stressful times. The more well days you have and the fewer

sick days you have means you have more time to get the job done and enjoy the fruits of your

labor. You want to be as healthy and energetic as possible.

It takes a lot of time and considerable mental and physical energy to manage being sick.

Conversely, when you are feeling great, you are more apt to be productive and enthusiastic

about life in general and your work in particular. Having radiant energy increases your

attractor factor and will draw people to you. Some of the most important people you will

ever meet and work with will find you because of your glowing good health.

I have told two little stories so many times that I have come to believe both of them.

I am younger and healthier now than I was twenty years ago.

M y health is so good that it will rub off on you.

Actually, they are true. But more importantly, what do you tell yourself? More about your

story later.

Imagine if you dramatically improved the caliber of personal care of your own body. It makes

sense that you can become healthier and healthier as the years go by as a result. Your efforts

can compound, like investing your money every single month, year after year. Likewise,

when you spend time with people who are focused on their health, doesn’t that inspire you to make better choices? You can be that person who inspires others!

Being healthy does not necessarily mean having a heart of a twenty-

year old. Nor does looking good require that you win a beauty pageant. And last, being fit doesn’t mean you are going to place first in the Ironman. Putting these qualities in perspective can help you

steer yourself to making choices that improve how you look and

how you feel on a daily basis. The benefits will reward you now and

for the rest of your life. Feeling better physically can catapult you

into higher performance, higher earning, being a better parent or spouse, and being able to

help more people. If your goal is to build a thriving and profitable business, you will definitely

want to maximize your energy to support you in achieving that. If you want to be a great

parent and a role model for your kids, start with taking care of you.





You A re Who You C reate

In all areas of health and wellness, focusing on the body

you want to create can energize you more than any deprivation diet or New Year’s resolution. When you are clear why you want to be healthy—and when you have

attached this purpose to the people you love and the

lives you want to change—you are propelled forward.

Asking yourself what you want to create holds more

positive energy than telling yourself what you cannot

eat, or forcing yourself to do exercises that you hate. Stay positive. Have fun. Enjoy the

creative process as you choose wellness every day.

You may have the thought or intention to take excellent care of yourself for the rest of your

life. And if you do, more power to you. Another strategy is taking one day at a time, one meal

at a time. Everything counts and your small but significant choices add up over time. Think

of your healthy habits like layers. You can add one layer at a time, incorporating new

practices gradually.

Here is an example of someone who got clear on the value to him and his family in choosing

to be healthy. Mario is someone I met as a client who was looking to improve his health. His own father died in his fifty’s and never met his grandchildren, Mario’s children. Through being counseled in his food, nutrition, and lifestyle chooses, eventually Mario linked his own

food and exercise choices with his most compelling

reason to live a long life, which is to see his grandchildren

grow up. He lost the weight around his middle because he

learned that central obesity was one of the strongest

predictors of diabetes and cardiovascular disease. He

began to exercise daily and adopted pro-health eating

habits. He discovered the body that he wanted to create

and attached a higher purpose to having it.

For the first time Mario did not have to deprive himself of

foods that he knows are not good for him and that he used

to eat guiltily. By getting in touch with the feelings and desires to enjoy his grandchildren throughout their lives, Mario’s appetite for pro-health food kicked in naturally. He said what

I hear from my clients all the time when they make a similar discovery about their purpose to be well: “This is a lot easier than I thought!”

Mario said this was effortless compared to times in the past when he tried to lose weight

while focusing on what he could not eat and feeling bad about himself and his body while

Asking yourself what you

want to create holds more

positive energy than telling

yourself what you cannot eat,

or forcing yourself to do

exercises that you hate.





attempting to make changes. He shifted his entire focus and enjoyed the creative process for

the first time in his life. A surprising side benefit to Mario was that he got hooked on feeling

relaxed and energetic in his body and wanted to perpetuate that experience.

C hange Your Focus

If you wish to change your point of focus, a good starting point is your selection of meals and

snacks and what you eat to sustain yourself. Think of this as the octane level of the fuel on

which your body runs. You only get one body per lifetime. You cannot trade your body in

every five years like you do with the car you drive. You better take care of the one body you have. Don’t be like some people who drive and maintain a luxury car, but who treat their bodies like a jalopy.

Eating nutritious-dense food that is high in fiber, complex carbohydrates, and artery-friendly

fats will improve your health. According to Dr. Tom Carter, avoiding processed foods, refined

sugar, and processed/commercialized fat helps prevent a variety of illnesses such as cancer,

diabetes, and cardiovascular disease.

Adding quality supplements to your diet provides your body with extra protection to

promote wellness and longevity. An immune system that operates optimally is one that

receives the proper ratio and quantities of vitamins, minerals, and other micronutrients. A

diet rich in antioxidants (through diet and supplementation) gives your cells what they need

to function optimally. Since our cells are

the smallest living building blocks in our

bodies, they determine the way our bodies

function on all levels. If you want your

body to be healthy, you can start with

getting your cells healthy.

When you have consumed whole foods

and supplements that provide a broad

spectrum of health-promoting nutrients,

there is far less damage when you enjoy

an occasional treat. When you are

fortified, you are not at risk, so you can

afford to be imperfect. It is freeing to know

you can enjoy little pleasures without

compromising your overall wellness. We love dark chocolate in my family. When taken in

moderation and when we sustain ourselves on pro-health meals and snacks, we can easily

tolerate a little sweet treat without undesirable consequences. So can you.



http://rosiebank.com/2014/03/do-not-take-nutritional-supplements/



The Benefits of a Balanced and Nutritious Diet

Lose weight, maintain optimal weight

Improved sensitivity to insulin

Decreased risk of heart disease

Decreased risk of most cancers

Decreased risk of diabetes Decreased risk of Alzheimer’s dementia

Decreased risk of macular degeneration

Decreased risk of degenerative arthritis

Enhanced immune system

The Benefits of Exercise and Movement

Weight loss

Lower blood pressure

Stronger bones

Decreased risk of osteoporosis

Improved insulin sensitivity

Decreased risk of heart disease

Decreased risk of diabetes

Enhanced immune system

Increased strength and coordination

Overall increased sense of well-being

Increase resting metabolic rate (how many calories you burn at rest)

The Benefits of Nutritional Supplementation

Optimized antioxidant defense system

Optimized repair system

Improved insulin sensitivity Strengthened body’s natural defense systems

Protect and restore cellular function





Falling in L ove with Food

that is G ood for You

There are countless reasons why people do not choose pro-health food. Do any of these look

familiar to you?

Not enough time/too busy

Don’t know how to prepare

Can’t buy stuff like that where you live

Costs too much

Your spouse and kids won’t eat it if you feed it to them

Does not taste good

When your intention to be well is high, whatever

arguments you have made to defend your habits to eat

unhealthy food begin to drop away. You have done

many things in life that are far more difficult than adding

fruits, vegetables, healthy fats, and healthy proteins to your meals and snacks. If you come back to “What do you

want to create?” then your choices (and your body)

change shape over time.

Bring consciousness to what you put into your mouth.

Pay attention to your emotions when you reach for food.

Relax and breathe while you eat.

Put your fork down as you savor the flavors and textures.

Pause and feel your body before you reach for seconds, or thirds.

It is important for you to be conscious of what you eat and how you feel when you are eating.

Feeling centered, grounded, and relaxed around food

will help you make choices that promote longevity,

increased energy, and better health. Especially in our

culture in which so many people are addicted to

carbohydrates, the benefits to you of feeling calm and

in control around food and eating are underrated. Your

life is worth living fully. Making healthy choices is an

extension of high self-esteem and your desire to be in

control and to make a difference for others. Choose

freedom over enslavement to unhealthy substances.

Doing so actually promotes greater health because of

the peace of mind this entails.

When your intention to be well is

high, whatever arguments you

have made to defend your habits

to eat unhealthy food begin to

drop away.





It is a big deal to feel at peace, centered, relaxed,

optimistic, in control, happy, and confident around food.

It is life-changing to release feelings of weakness, fear,

self-doubt and anxiety around your food choices and

lifestyle habits. Deconstructing cravings and becoming

free from the grip of food addition will be life-altering.

(You may have to work with a trained health coach if you

are dealing with serious issues like this.)

The most delicious food in the world is the food that is

the best for you. You may discover that fresh vegetables, eggs, quinoa, fish and chicken, raw

nuts, avocado, and foods like this provide immediate and lasting satisfaction. If you are more

habituated to eating processed foods, I think you will be pleasantly surprised by the benefits

to you for substituting nutritious foods for the ones you normally select. They naturally give

you more sustained energy and help you feel better. Without the crash and burn affect and

the tiredness caused by

eating junk food and

highly processed food,

the foods I am

recommending are

better for supporting

you in achieving your

goals.

Just as you do not have

to become Mr.

Universe to be in better

shape, you do not need

to overhaul your entire

diet to improve your

health. One of the

biggest reasons why

people do not make

modifications in their

diet is because they believe that it won’t make a difference. This is erroneous thinking. You have to start somewhere. Focus on the incremental benefits as you allow for even greater ones. If you find

one new pro-health substitute in your meal planning per month, at the end of one year you

will have radically improved your diet. Something deceptively simple like switching from

white to brown rice or from corn tortillas to sprouted grain wraps helps.

It is a big deal to feel at peace,

centered, relaxed, optimistic, in

control, happy, and confident

around food. It is life-changing to

release feelings of weakness, fear,

self-doubt and anxiety around

your food choices and lifestyle

habits.



http://rosiebank.com/wp-content/uploads/2013/02/1.Rosie-Bank-Health-Coach.pdf



E very C hange M atters

What about those of you who are not currently engaged in a healthy diet and exercise program? There is hope for you as well. Let’s say that Point A is where you are now. Point B is where you are headed if you continue on the same pathway.

If point B is not where you want to end up, you can make some modifications that are modest and achievable in their scope but potentially significant in their benefit. Let’s say for dessert after dinner you replace ice cream with fruit. Add a thirty-minute walk a few times per week. If your body cannot handle thirty, start with ten and build up gradually. Let’s throw in a daily regimen of high-quality supplements. You have now lowered your sugar intake, upped your

consumption of fiber and antioxidant, gotten the glucose from your blood to your muscles

(where it will be stored as energy rather than fat), and added a layer of protection to your

cells—all with a modicum of behavior modification.

These simple disciplines repeated over time can produce dramatic results.

A few degrees in a different direction, extended over time, will draw you to a completely new

destination. When it comes to your health, never underestimate the benefit of simple

changes along the way. Every improvement you make counts.



http://www.rosiebank.usana.com/



M ovement and E xercise

Do you find time each day to live actively in your body, or do you find yourself making more

excuses than you do exercise dates with yourself? Do any of these common justifications for

not getting exercise look familiar to you?

I don’t have a buddy. I don’t have the time.

I don’t belong to a gym. My body hurts.

I look terrible and I don’t want people to see me. I don’t have the right clothes.

The weather is wrong.

I don’t like to sweat. I don’t have the right equipment.

Like making better food and nutrition choices, finding a way to incorporate movement into

your day will pay you dividends for a very long time. In my experience working with people

who needed a boost over their resistance to exercise, they find that once they get hooked on

the good feelings that come with moving their bodies, it becomes more difficult not to go for

that walk than it was to do it. People who get inspired

by the joys of physical activity often grow to crave it.

Whereas before they believed that there was no time,

once a decision and a commitment are made, suddenly

there is time every day to go for at least a twenty

minute walk. It is like throwing a switch. In fact, for

those of us who enjoy the benefits of exercise and movement, we feel incomplete on a day that passes without it. Someone once asked me how I feel when I don’t exercise. I said, “I don’t know. I never wanted to find out.”

Exercise is another component of living your best life. This entails moving, breathing, and

getting your heart rate up. If you are like me and you have a lot of energy to burn, you may

find that breaking a sweat will bring relief and will enhance the feel-good benefits of being

active. If you suffer from low energy, you may discover that you actually acquire more energy

when you move and breathe. Regular exercise will pay you back with more energy. It is

something our bodies are designed to do when we are eating well and moving regularly. (If

People who get inspired by the

joys of physical activity often

grow to crave it.





you are chronically exhausted, work with someone who is

knowledgeable and who can help you get moving very

gradually. Exhaustion can be the sign of other issues that

need to be addressed on the road to getting in shape.)

Being physically dynamic

creates natural mood-

elevating hormones and

reduces stress. Because some

of the hormones that are stress-related have potentially

serious side-effects, here you have a winning combination—exercise both improves your health and releases toxins

caused by stress. The enjoyment factor and the health

benefits can transform your day and brighten your outlook. A

moving, stretching, breathing, and strengthening break will

help you become more cheerful, more relaxed, and more

optimistic. By creating a slower resting heart rate—which is

the result of exercising and getting in better shape—you

become calmer and more centered as you face challenges and

take on bigger projects. Make time to rest, recharge, and re-energize. You are worth it. You

deserve to feel terrific. Once you get hooked on how you feel from something as simple as

walking around the block a few times, you will discover that you look forward to moving

your body and the relaxation that follows.



http://rosiebank.com/healthcoach



Your B ody and Unfinished B usiness

Over lunch one day, a friend named Katy told me that her biggest fear is becoming like her

mother, whose health was always poor. She, the mother, was sick, dependent, needy, and a

burden to her two daughters. Katy said that she wants nothing more than not to become like

her mother. In a confidential manner, she told me how much sleep she loses worrying about

her own health and fearing that she will die early. Katy is very overweight, which she knows

puts her at risk for cardiovascular disease and diabetes, two conditions her mother has.

Katy is as an example of someone whose life is impacted by a misalignment with her body.

She is accomplished professionally and holds a prominent position as a professor at a local

university. Her work in education is recognized nationwide. By many standards, she is a high

achiever. Amazingly, Katy has done all of this while simultaneously living in dread of her

impending mortality and physical dependency. She is doing good work on the outside, but

unfortunately feels miserable on the inside. In her own words, she is always stressed.

What is it about this highly accomplished individual that on one level is out in the world

making a difference, and on another is terribly unhappy about her health and her body? Katy

has done an impressive amount of work in her field, but she is sorely lacking from having

done work on herself, particularly around her body. She is in her early 50’s, suffers from osteoarthritis, recently had her hip replaced surgically and in her own words, struggles every

day. Although she is smart and educated, and although she knows the consequences of her

choices, she refuses to make any changes that benefit her body or her health.

I have tremendous compassion for anyone who is out of

sync with her health and her body. Many years ago I

myself was locked in a belief that supported my being ill.

It looked from the outside that I was doing good work, at

least professionally. But the struggle inside was very real

and quite painful. Because I had not chosen to be well yet, years ago life was much more

difficult for me than it is now. Because this was my experience, I recognize unfinished

business in others. My life changed dramatically when I realized that being healthy was a

choice. A life-altering discovery for me was that health challenges and health problems can

be left in the past, where they belong.

I s failing health inevitable, or might you challenge that belief for your own benefit?

Imagine that your health can improve year by year. Be the best you can be in this body. As I

did on my own journey, you will need to stare down any limiting beliefs you have about your

health and your body as well as address certain changes you need to make. I do not mean to

make this sound easy because for me this was sustained personal work that took place over

Health challenges and health

problems can be left in the past,

where they belong.





time. But it was among the most amazing and significant transformational experiences of my

life.

We take our bodies with us on life’s journey. When I remind myself what my purpose is—to

improve the health of others, to create financial freedom, to leave a legacy for my children,

and to travel the world doing a variety of fun sports—my choices are crystal clear. You too

can put time and effort into your daily practice, through food choices, exercise, and

supplementation. You can design your life with pro-health choices.

Once you discover the most compelling reason for

you to do this, you may encounter less resistance and

experience less of a struggle. This might be easier

than you think. Whether you are moving mountains

or just climbing them, anything you can do to

increase your vitality will support you throughout

your day. If time management is the challenge,

putting things on your calendar will increase the

chance that you actually get to them. If you are super busy and work from a calendar or to-

do list, schedule time for a walk or the yoga or dance class so you see it on your list. With

practice, the thought that you are too busy to exercise is a cue to move, breathe, and work

your muscles. After a great work-out it can seem as if you bought yourself more time. You

will come back to work or back to your family refreshed and energized.

Getting hooked on feeling good is an excellent way to perpetuate new habits. Give yourself a

gift and give yourself a break. Be well. The world will be a better place for you and those

you love when you take good care of yourself.

Whether you are moving

mountains or just climbing them,

anything you can do to increase

your vitality will support you

throughout your day.



http://rosiebank.com/2014/05/the-best-productivity-tool-in-the-known-universe/



A bout the A uthor

Rosie Bank has been helping people live more successfully in their bodies since 1975. She is

the author of Bodies, Health, and Consciousness; Lessons in Embodiment; and You Inc, Own

Your Business, Own Your Life.

Since 1973 Rosie has been in business for herself. She built a thriving Rolfing and yoga

teaching practice for over thirty years.

Since 1999, Rosie’s specialty has been helping people improve their health through better nutrition. Rosie is a Board Certified Integrative Nutrition and Health Coach (Institute for

Integrative Nutrition), an AFPA Certified Wellness Consultant, a Sanoviv Nutrition Advisor,

and a distributor and team leader with USANA Health Sciences. Her emphasis with her

clients is to find ways for them to feel better, have more energy, and resist illness. She is the

author of Health Matters, 52 Ways to Get Your Body to Love You Back

Rosie is a health nut, an avid athlete, and practitioner of yoga. She believes she was put on

this earth to serve others in the area of improving their health.

To contact Rosie or for more information: [email protected]

650-740-9500 Voice/text



http://www.rosiebank.com/nutrition

http://www.healthmattersbook.com/




DISCOVER WHATEVER IS BETWEEN YOU AND LIVING THE LIFE YOU

HAVE ALWAYS WANTED TO LIVE IN YOUR PHYSICAL BODY

Imagine your life transformed when your body and health

work beautifully for you, you love the way you look and feel,

and you can enjoy way less stress.

Book Your Free Transformation Session with Me





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