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Winter Wellness Series

WW_PreviewThumbnailFor the next several weeks, I will be sharing Health tips to be sure you have a Healthy Winter.  Skipping meals is not always the healthy way to lose weight.  I will be sharing with you, some healthy tips to keep the weight gain away!   Enjoy!   (Winter Wellness tips 1 – 10 )

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Winter Wellness  Tip #1:

Think twice about skipping mealsIf you’re thinking about skipping meals before that miraculous holiday dinner, you should think twice, especially if you’re looking to avoid gaining those dreaded holiday pounds. So good news – eat during the day AND at night – just make sure to make good, healthy choices for each mini meal.

Winter Wellness Tip #2

enjoying every biteTwo heaping plates full of delicious, homemade food sounds sooo good – but I’m sticking to my healthy holiday feast plan this year – only 1 small plate of food. (No, I’m not crazy!) In fact, by eating slowly, I’ll be able to enjoy every bite all while taking part in an awesome conversation with my family. (And that’s something I’ll be proud to walk away with!)

Winter Wellness Tip #3

Eat dont drink your caloriesI’ve always preferred to eat my calories versus drinking them, especially when the food is much better than the drink choices! Soda, wine, beer, eggnog… keep it out of your cup and out of your regrets.

Winter Wellness Tip #4

Get creative with holiday exerciseStanding in line at the mall, wrapping gifts, and giving hugs DOES NOT count as exercise. Get creative with your exercise routine. Bonus points if you include the family!

Winter Wellness Tip #5

Small plates- healthy eating 70percent vegetablesSomeone asked if a small plate means we can eat whatever we want during our holiday feast and the answer is… as long as 70% is vegetables, you have 30% of your plate to fill with another healthy choice – so dig in!

Winter Wellness Tip #6

Tip 6 - Avoid extra calories by using gravy - butter- olive oil - etcDid you know that most italians don’t put out olive oil, butter, or extra gravy on the dinner table? They truly want you to enjoy the love and quality of ingredients they put into the main entrée and not to overindulge in side items. Since adapting to this style of living, I’ve noticed how refined my palate has become and how many unnecessary calories I’ve been able to avoid!

Winter Wellness Tip #7

Tip 7 - Chew and enjoyCHEW. YOUR. FOOD. By intently chewing your food, you’re not only making it easier to digest, but you’re also giving yourself a chance to feel full before you finish all the food on your plate. (You’ll also savor every ingredient. After all, good food is like music you can taste. You need only to be aware to stop and savor it!)

Winter Wellness Tip #8

Tip 8 -there will be left oversAre you the host of this year’s holiday feast? Be prepared to let guests bring home leftovers and feel free to encourage them to bring their own take-away containers!

Winter Wellness Tip #9

Tip 9 - avoid stressful topics at mealsI say it year after year, and yet I see it happen year after year… avoid stressful topics at the dinner table, especially if you’re tempted to over-eat when stressed!

Winter Wellness Tip #10

Tip 10 - Fill empty time with activitiesFill in empty time between courses with movement-based activities. Dance, sing, play, make memories!

If you appreciate this Winter Wellness tip, please pass it along!

#HolidayHealthTip #toyourhealth #betterfeelings #healthandwellness #Gellwellwishers #healthyfitness #healthylifestyle #SharingIsCaring

For more recipes, tips, diys and more …  Katharine Bertrim-Jensen
Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
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Getting Active Tips – Part 2

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This month,  I will be featuring a series of Posts with helpful Getting Active Tips!   I will be updated these posts as soon as they come out.  Enjoy and keep Active!

Get more active -Intro

I’m taking it upon myself to help you experience more out of life. No, I’m not going to show up at your doorstep and become your personal trainer and nutritionist on the spot, but I do want you to embrace the simplicity and benefits of incorporating fitness into your current everyday routine. Over the next few weeks, I’ll be sharing simple things you can do to become more active without the overwhelming intensity of a complete lifestyle overhaul. If this is something you’ll appreciate, please comment below so I can tailor my tips to you! THANK YOU!!!

 

 

kjensifyme-FActiveTips -Post4

 

 

Tip #4 – Take the stairs.

It’s obvious but if you’re still taking the elevator, you are missing out on burning major calories as five minutes of stair climbing can burn up to 150 calories!

 

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Tip #5   Playing with your kids and pets will not only win you some incredible memories and brownie points with your spouse, but you’ll also play your stress away and feel emotionally uplifted while getting a good workout!

 

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Tip #6    Many causes have evolved into serving their supporters with fun runs and walks. Choose a cause close to your heart, dedicate your next event to someone special to you and use that power as training motivation. You’ll have a ton of fun inspiring yourself (and others!) in the process. It’s time to take action! Ride a bike, go for a walk or go to the Gym! Getting fit!

 

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… www.facebook.com/groups/kjensifyme.valentus

 

#GetFit  #HaveFun #exercise #exercisewithabuddy #healthandwellness  #gotothegym  #rideabike  #goforawalk  #kjensifyme

 

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
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Getting Active Tips – Part 1

This month,  I will be featuring a series of Posts with helpful Getting Active Tips!   I will be updated these posts as soon as they come out.  Enjoy and keep Active!

Get more active -Intro

I’m taking it upon myself to help you experience more out of life. No, I’m not going to show up at your doorstep and become your personal trainer and nutritionist on the spot, but I do want you to embrace the simplicity and benefits of incorporating fitness into your current everyday routine. Over the next few weeks, I’ll be sharing simple things you can do to become more active without the overwhelming intensity of a complete lifestyle overhaul. If this is something you’ll appreciate, please comment below so I can tailor my tips to you! THANK YOU!!!

Don't use your desk as an excuseDon’t use your desk job as an excuse to be sedentary. Get up every 15 minutes and take a walk to the bathroom, take a moment outside, walk to a coworker’s desk instead of emailing them, or engage in a quick set of crunches or jumping jacks to get your heart pumping. You CAN be active at work and this constant activity will also help you stay focused and productive. It’s time to take action! Ride a bike, go for a walk or go to the Gym! Getting fit!

 

Walk to the store instead of driveMany of us love to shop, but did you know it could help you be more active? Get in the habit of supporting local small businesses. (Their proximity to you makes it easier to ride your bike or walk to their store!) If you must drive, try parking at the back of the lot versus choosing the closest spot possible. Once in the store, opt for a basket instead of a shopping cart. (It’s an automatic weight lifting session and depending on your shopping habits, this can become quite the workout!)

 

Make time for exercise“I have no time to exercise” is incorrect nearly 100% of the time because you can build it into your current routine:
-Work out while you binge on Netflix and the news
-Pace or clean the house during lengthy phone calls
-Use resistance bands while browsing the net

It’s time to take action! Ride a bike, go for a walk or go to the Gym! Getting fit!

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… www.facebook.com/groups/kjensifyme.valentus

#GetFit
#HaveFun
#exercise
#exercisewithabuddy
#healthandwellness
#gotothegym
#rideabike
#goforawalk
#kjensifyme

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness and Nutrition
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Is coffee healthy?

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Is Coffee Good for You?

Yes, go ahead and grab that cup of joe, or two, or more. Doing so may improve your health and help you live longer, suggests new research.
In a new observational study involving close to 20,000 individuals, people who consumed at least four cups of coffee daily had a 64% lower risk of early death compared to those never or rarely consumed coffee.
A new study has shown coffee can reduce your risk of early death.
The reduction in risk was more significant once people reached the age of 45, suggesting that it may be even more beneficial to consume coffee as we get older.
These findings echo the recent results of another large observational study, which found that coffee drinkers appear to live longer, regardless of whether they consume regular or decaf coffee.
Coffee has also been shown to reduce the risk of many diseases, including type 2 diabetes, liver disease, colorectal cancer, Alzheimer’s and skin cancer, too.
“Coffee is loaded with antioxidants,” said Joe DeRupo, a spokesman for the National Coffee Association. “Many are naturally occurring antioxidants found in the coffee bean, while others are created during the roasting process. It’s these compounds that science links with positive effects in reducing the risk of several diseases.”
Some of the compounds commonly found in coffee “have been related to better insulin sensitivity, liver function and reduced chronic inflammation,” said V. Wendy Setiawan, an associate professor of preventive medicine at the Keck School of Medicine of USC, and the lead author of one of the recent studies on coffee consumption and longevity.

Cup of caution

While coffee consumption may appear to be healthful for many, others should proceed with caution. Pregnant women, for example, should cautiously limit their intake of caffeinated coffee.
“Current evidence suggests that consuming moderate amounts of caffeine up to 200 mg per day, the amount in a 12-ounce cup of coffee, is not associated with increased risks for miscarriage or preterm birth,” said Dr. Joseph Wax, chair of the American College of Obstetricians and Gynecologists’ Committee on Obstetric Practice. “However, data are contradictory regarding these pregnancy outcomes when women consume more than 200 mg per day of caffeine.” Additionally, “there is insufficient evidence to draw any conclusion regarding the effects of caffeine on fetal growth.”
If you have any heart conditions, you should also limit your coffee and caffeine consumption. “Caffeine is an aggravator and accelerator of one’s heart rate,” said Dr. Vince Bufalino, a spokesman for the American Heart Association and senior vice president and senior medical director of Cardiology-AMG, Advocate Health Care, in Naperville, Illinois. “Those with atrial fibrillation (commonly known as irregular heartbeat) or hypertension should limit their caffeine intake. One to two cups daily is probably fine, but if you are sensitive, you should restrict all caffeine.”
25594195_sKeep in mind that decaffeinated coffee still contains caffeine. An 8-ounce cup of brewed coffee can contain anywhere from 75 to 165 milligrams of caffeine, whereas decaffeinated coffee contains an average of 2 to 7 milligrams per cup, depending on which study you read.
“Decaf is not ‘no-caf’ — so if you are drinking three cups of decaf per day, then I would restrict that,” Bufalino said of people with heart conditions.
As for coffee’s effects on bone health, caffeine in coffee can lead to calcium loss, but it is probably not worth worrying about. “Caffeine does increase urinary calcium loss, but it is balanced by increased calcium absorption so there seems to be no adverse effects on the calcium economy,” said Connie Weaver, distinguished professor of nutrition science at Purdue University, who recently led a review of the research on calcium and bone health.

Optimizing your daily grind:

Coffee BenefitsBefore you take your next sips of coffee, heed these tips:
1. Add low-fat milk and skip the cream. Cream contributes about 50 calories and 3 grams of saturated fat per tablespoon. Low-fat milk has fewer calories and will help to offset calcium losses (a tablespoon has only 6 calories, but 19 milligrams of calcium).
2. Avoid sugar in your coffee. A teaspoon of sugar contains 16 calories. It may not sound like much, but if you add two teaspoons to your brew and drink a few cups per day, the calories add up.
3. Choose filtered coffee if you have high cholesterol. Unfiltered coffee, like the kind made from a French press, retains compounds known as cafestol and kahweol, which may contribute to increased cholesterol levels in some people.
4. If you have trouble falling asleep, it’s best to avoid coffee and all sources of caffeine in the evening or close to bedtime.
For more recipes, tips, diys and more …  Katharine Bertrim-Jensen

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness:  KJensifyme Healthy Newsletters
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Healthy Vacation Tips to help on Vacation!

Staying slim on Vacation

Don’t undo all of your hard work of losing weight and getting fit for summer! By eating correctly and engaging in certain activities, you can remain confident in yourself and keep your body in check all year long. I’ll be sharing these tips on my wall/ blog for the next few weeks as many of you get ready to embark on your vacations. Please feel free to ask me any questions or save my posts so you can re-read them at your hotel, cabin, or resort! (Continued)

Vacation Tip 7
VACATION TIP #7:
Drink in moderation!
A single sugar-laden margarita can contain over 700 calories! Choose healthier choices instead like a white-wine spritzer, a light beer, or a hard liquor on the rocks.

 

Staying slim on Vacation tip 8VACATION TIP #8: Skip the buffet!
Hot breakfast buffets are hard to pass up when they are included with your stay but they are even harder to work off later on. If the buffet can’t be avoided as an option, choose the smallest plate they offer and fill it with as many fruits and vegetables as possible. You’ll fill up faster than you think and you won’t feel guilty splurging on a unique meal later.

Vacation tip 9VACATION TIP #9: Beware of jet lag!
Adjusting to a new time zone may make you hungry at odd hours. Resisting the 4AM hunger pangs and hold out until you can make smarter choices at breakfast. You won’t regret the decision a few hours later when you wake up and don’t already feel guilty for eating cold leftovers earlier in the morning.

 

Vacation tip 10VACATION TIP #10: Stock the water!
If you trust the local tap water, refill your reusable BPA-free bottle consistently throughout the day to stay hydrated and avoid the need to purchase sugary drinks. If tap has you worried or you don’t want to pack your own bottle, remember to pack a case of water. Bottled water is easy to grab and go and certain destinations like Disney Resorts let you mail a case of water right to your room before you arrive!

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: http://www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… http://www.facebook.com/groups/kjensifyme.valentus
#EnjoyTheVacation #NeverFeelGuilty #weightmaintanceonvacation #vacationtime #vacation #onvacation #valentusonvacation

#EnjoyTheVacation #NeverFeelGuilty#weightmaintanceonvacation #vacationtime#vacation #onvacation #valentusonvacation

 

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… www.facebook.com/groups/kjensifyme.valentus

#EnjoyTheVacation #NeverFeelGuilty #weightmaintanceonvacation #vacationtime #vacation #onvacation #valentusonvacation

 

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness and Nutrition
Our mailing address is:
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Healthy Vacation Tips to help on Vacation!

Staying slim on Vacation

Don’t undo all of your hard work of losing weight and getting fit for summer! By eating correctly and engaging in certain activities, you can remain confident in yourself and keep your body in check all year long. I’ll be sharing these tips on my wall/ blog for the next few weeks as many of you get ready to embark on your vacations. Please feel free to ask me any questions or save my posts so you can re-read them at your hotel, cabin, or resort! (Continued)

 

Staying Slim on Vacations Tip 4

VACATION TIP #4: Be a local!
Spend the day enjoying artisanal goods first-hand by visiting the local Farmer’s Market. The fair prices and true cultural experience are great additions to picking up fresh snacks for the week and locally crafted souvenirs.

 

Healthy Vacation tip-5VACATION TIP #5: Get creative!
You don’t have to specifically book a place that has a fitness center to stay active. In fact, you’re likely to be just as active by enjoying local activities such as walking the boardwalk, biking with family, swimming with friends, or even horseback riding. The options are endless so live a little and save the gym workouts for home.

 

Vacation tip 6VACATION TIP #6: Preview online!
Let’s face it, you’ll be dining out on vacation and there’s no reason to feel guilty if you do your research beforehand. Hop online before you head out and preview the menu options. You may realize that the restaurant wasn’t what you thought at all, or perhaps they have the perfect options for you. Either way, you’ll know what you’re walking into and you’ll enjoy it even more.

I will be adding Tips 7 to 9 once they roll out on a new blog post- Vacation Tips: Part 3.  So keep an eye out for them!

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: http://www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… http://www.facebook.com/groups/kjensifyme.valentus
#EnjoyTheVacation #NeverFeelGuilty #weightmaintanceonvacation #vacationtime #vacation #onvacation #valentusonvacation

 

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LOSE IT CHALLENGE! 90 Day Challenge!

Okay People! Here is your Challenge!
Whether you follow a weight loss program already or wishing to follow a program, this Challenge Event may be for you!

GOAL: You chose how much you wish to lose by end of 90 days starting September 1st, 2017. (average is approximately 5 to 10 lbs a month.)
Eat Healthy, Exercise regularly, (even if it’s from your chair) If you use a product (Myself is my Valentus Coffee) include it with this Challenge.
Best way is to Keep a Journal of Your starting weight and Your ending weight. Also keep track of what you eat and when and how long each time you exercise.

For Additional Support Feel free to join: @[644586272348964:www.facebook.com/groups/kjensifymehealthy]

Anyone can Join in the “LOSE IT CHALLENGE” But to sign up for additional info please sign up here… http://kjensifyme.synduit.com/LI0002

FYI: Valentus also has a great plan you can follow with the 12in24 plan… Just ask me how to get set up in it!

Still not too late to join! 90 day Challenge! Start now, lose by New Year!

https://www.facebook.com/events/1814891175416167/?ti=as

Dangers of Fat around Organ!

This is kinda scary! Wow! We don’t always think about the weight affecting anything beyond our outside appearance. I found this pic online and wanted to share it with y’all.

From a nurse… As a registered nurse, I’d often see in my patients (and in myself!) the complications caused by being overweight and obese, but I have to say when I saw this I was amazed at the visual reminder.

This image shows a 250 lb woman on the left and a 120 lb woman on the right. We can see weight gain from the outside, but we usually can’t see what it’s doing on the inside. Look at the fat surrounding the organs in the woman on the left. Do you also see the fat around her heart and around her brain? A little scary, isn’t it? Look at the compression around the stomach and internal organs.

Do you think that would have any impact on GERD and indigestion? Look at the compressed knee joints. Do you think those joints ache a little more than they should? Although we might feel good and are not worried about outside appearance.

Being overweight is most certainly hurting our bodies inside and should not be taken lightly if you want to be around for a long time and enjoy it. .

Valentus products and plans can help in reducing your fatloss and help you to become healthier! http://www.valentusproducts.com

For more information on how to lose weight and get healthy, visit my website http://www.kjensifyme.valentustour.com Also invited to join my group… http://www.facebook.com/groups/kjensifyme.valentus

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Follow me for more great ideas, recipes and updates!!

POISON ALERT!!

Are you a Mountain Dew addict? Then know what you’re drinking! BVO is a toxic chemical that is banned in many countries because it competes with iodine for receptor sites in the body, which can lead to hypothyroidism, autoimmune disease, and cancer. The main ingredient, bromine, is a poisonous, corrosive chemical, linked to major organ system damage, birth defects, growth problems, schizophrenia, and hearing loss.

“There’s flame retardant in your Mountain Dew. That soda with the lime-green hue (and other citrus-flavored bubbly pops) won’t keep your insides fireproof, but it does contain brominated vegetable oil, a patented flame retardant for plastics that has been banned in foods throughout Europe and in Japan.

Brominated vegetable oil, or BVO, which acts as an emulsifier in citrus-flavored soda drinks, is found in about 10 percent of sodas sold in the U.S.

“After a few extreme soda binges — not too far from what many gamers regularly consume – a few patients have needed medical attention for skin lesions, memory loss and nerve disorders, all symptoms of overexposure to bromine,” according to a recent article in Environmental News.”

People need to be educated, so please Like and Share!

And to get that extra added features as well as great recipes ask to join our support group for weight loss and management. www.facebook.com/groups/kjensifymehealthy

For more beneficial beverages… www.kjensifyme.myvalentus.com

Check out our products at http://www.valentusproducts.com

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Starting out with Valentus!

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As You are Starting Your First 24 Day Coffee Experience,
It is important to Rid your Body of SUGAR if You want “EXTREME” Results from Your Weight Loss Coffee.

Too much sugar is a bad thing — but figuring out how much you’re consuming is more of a challenge than it should be. That’s because food labels show the total amount of sugar in a product, when you really need to be looking out for the added, or “free” sugar in foods.

sugar-did-you-knowsugar-did-you-know   There’s a big difference between total sugar and free sugar. “Free” sugar means sugar that’s removed from its naturally occurring source (whole fruits, vegetables, dairy and some grains). So it’s free to be consumed in large quantities or added into foods that wouldn’t necessarily have any, like tomato sauce or salad dressing. Unfortunately, it’s also free of the good stuff too, like vitamins, minerals and fibre (which slows down absorption and reduces spikes in blood sugar). As a result, eating too much free sugar has been linked with obesity, diabetes, dental cavities, and cardiovascular disease.

 15542185_10208109896208474_3975501724192046763_nMost importantly of all, be sure to drink lots of water!   The normal is to drink at least 8-10 glasses a day!   Some will say to drink half your body weight, in water or fluids!  Add some flavour to your water!   Whether fruit, mint, lemons or limes you add, drink your water and cut out the Sugar!

Testimonies~ “I started the NJF with my SlimRoast Coffee, I was Shocked when I lost 20# my first 30 Days” Ron S

“My Weight Loss Coffee & NO JUNK FOOD Guide, Has changed my Life, I’ve Lost 38# in 60 days, & I feel INCREDIBLE” Tracy
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#valentusworks, #valentus12in24, #valentuscoffee, #valentustestimonies, #kjensifymehealthy,