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Making-Healthy-Choices e-Zine #030 - I’ve done this for over 20 years
March 06, 2014


(March 2014 Issue #030 from

A fr*ee monthly newsletter to inspire you to be the healthiest, most vital and vibrant version of You!

In this month's e-Zine...

"Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become your character. Watch your character; it becomes your destiny.” -Frank Outlaw

You are What You Say

How conscious are you of the words you use? Words are sound, sound is vibration, vibration is energy … energy affects us all!

Think about that.

All words carry a vibration with them. Do you use words and phrases with a loving and positive vibration or do you choose ones that carry very strong, aggressive and negative vibrations?

Watch yourself over the coming days and become aware of the language you use… Slight shifts in the way you say things can dramatically affect your mood, your energy, your actions - YOUR LIFE!

It is a truth that we attract to us what we put out. So if you are continually putting out a vibration of negativity/aggression/drama you can expect to get those things back - Why do it???

For more than 20 years now I have been shifting and adjusting my language. Here is how I do it:

  • First, become aware of what you want to change.

  • Come up with an alternative, more positive way to say it.

  • Notice each time you say it.

  • Consciously say it again using your alternative.

  • Keep doing this.
  • Eventually the positive alternative replaces the old way and it comes out naturally from that moment on.

Here are a few of my commonly said things that I have successfully changed;

  • I have 2 hours to kill —> I have 2 hours to enjoy
  • I can’t wait for… —> I am really excited about…
  • Please don’t get hurt! —> Stay safe!
  • OH MY GOD! —> Oh my gosh or OH WOW! (I choose not to recklessly throw names of deities around - these words carry a very powerful connotation/vibration for many people and I choose to respect that)

  • I should… —>It’s a good idea to…

I have been doing this for so long now that I can’t even remember many of the things I used to say.

Have fun with this, I do! The more you play with this the more subtle it will become. At first there may be very strong words you change and as you move forward the changes will become more and more gentle and subtle (but just as effective).

The English language is amazing in that there are many many combinations of words to get the same message across .. play with this and come up with the ones that suit who you are, who you feel yourself to be.

A Healthier Alternative to Soda

The consumption of soda pop contributes to many health challenges and chronic issues; obesity, diabetes, mood disorders, skin eruptions, depression, neurological functioning and aggression to name just a few on a very long list.


There is absolutely NO nutritional value to these drinks and actually they are quite toxic and damaging to health on all levels.

Do yourself a HUGE favour and move away from these.

(side note: the diet forms of these drinks are no better than their non-diet counterparts, they are actually worse as artificial sweeteners are one of the most toxic things to our system)

Here is a healthier alternative to soda pop.


In a glass, combine (or increase quantities and make a pitcher);

  • Juice of a fresh lime (or lemon but I like lime better)

  • Spoonful of honey (local raw organic is best)

  • Pinch of sea salt

  • Top up with sparkling water or soda water

This makes a light refreshing sparkling drink that is so much better for you than those nasty soda pop drinks.

Want a different flavour? Instead of lime juice, use an ounce of fresh grape juice, fresh apple juice, fresh orange juice, etc.

Things I Avoid

Speaking of soda pop, that got me to thinking of all of the things that I effortlessly avoid now in my life.

Keep in mind that, some of these things were a big part of my life in the past and by simply making healthy choices these things easily and effortlessly fell away and now they are barely a part of my reality.

I thought it would be fun to share with you a few of these things. Do you have a list like this? Start becoming aware of the ingredients used in these things and learn the detrimental effects that these ingredients have on your entire system. This awareness combined with adding in better things is what easily moved me away from all of these and more.

Keep in mind as you read this list… that I have absolutely no longings for any of this stuff, they simply are just not in my life.

  • hot dogs

  • sugar cereal or any boxed cereal

  • milk (from cows)

  • artificial sweeteners

  • fast food hamburgers
  • canned soups or canned vegetables

  • pop tarts, packaged cookies

  • chewing gum

  • cosmetics
  • hair styling products
  • shampoo and conditioner
  • perfume (synthetic)
  • sunscreen or any synthetic creams/lotions

There is so much available out there today that takes away from health. It is up to you to make the choices that benefit your health.

Banana Coconut Super Treat

Just 3 ingredients!!!

Taste is amazing … taste like ice cream!!!


I created this the other day in our kitchen here in Thailand and I have been loving this!!

  • Banana, chopped into small pieces

  • Coconut milk

  • Chia Seeds

Place chopped bananas in a bowl, pour coconut milk over top and sprinkle with chia seeds. Stir with LOVE and enjoy every last delectable bite!!

So simple, so delicious, so healthy!!!

If you like this e-zine please share it. If it's been shared with you please subscribe to the Making-Healthy-Choices e-Zine here.

Next month: More quick and easy Holistic Health Tips and Information.

Until then, make healthy choices and be well,


Nadia Harper RHN
Holistic Nutritionist and Health Advisor
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Disclaimer: This e-zine is for educational purposes only, for the free exchange of ideas in relation to health and wellness. There is no intention to diagnose, prescribe or be a substitute for the advice of a licensed medical practitioner. It is your birthright to learn and make your own choices and the author holds no responsibility for you doing so.
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