Since vitamin K has a large role in formation and repair of bones, some claim that eating food rich in this vitamin may help in fight against osteoporosis. Natural foods that are rich in vitamin K are also rich in other vitamins, minerals and enzymes so adding plenty of them to your diet will be helpful to your overall health. However, if you are currently on anticoagulant drugs such as coumadin, you should consult your physician before taking any supplements or eating foods that are rich in vitamin K as this vitamin helps to clot blood and blocks actions of these drugs.

Change is hard. So difficult in fact, that scientists report prospect of radical change can create a neurological reaction in brain similar to those produced by torture. We fear change and yet we want it.

Initiating change is challenging enough, but it has been my experience over years as life coach and personal trainer that sustaining change long enough to establish outcomes is by far a greater challenge.

What is secret to maintaining momentum of change?

Here are basic steps:

Ask What. What is hard truth about where you are now in contrast to where you want to be? Our tendency is to get distracted from change by dwelling in circumstances or “story” about how we got to this point in first place. For example, if change being sought is a full commitment to consistent exercise, focus and energy toward this change can be scattered in process of justifying, blaming or explaining circumstances such as overwhelm at work, low energy at end of day or expectations/needs of others that take precedent over your own. Instead of losing focus here; ask yourself what will my life be like if I continue to not consistently exercise, or allow it to get even worse than that? Explore dark side of why you want to start exercising- consequences, fears and disappointments that could come from degenerating health, loss of functionality and continued weight gain. Be very clear about “pain” aspect of not choosing to stay with your change. Then, ask yourself what could my life be life if I could consistently exercise? Consider what success would mean. Imagine a year from now of consistently exercising- what are outcomes in terms of energy, confidence, ease and quality of work and family life? Once again, idea is to be very clear about “pleasure” aspect of change you want. Asking “what” is not about defining environment, and its limitations surrounding change, “what” are outcomes you will be getting if you do or don’t make change.