“I WANT TO BE GREAT.” - PATRICK MAHOMES
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK! LET’S GO! I am all about getting your body pumped and endorphins flowing! This is an awesome way to jump start your day and burn calories quickly. I challenge you to 10 reps of high knees followed by 10 reps of jumping jacks, repeating each move 5 times so you are totaling 50 high knees and 50 jumping jacks. That is day one. Day two, double that - 100 reps of high knees, 100 reps of jumping jacks. Day three make it 200 reps of high knees and 200 reps jumping jacks. Each day you add on 50 reps of high knees and 50 reps of jumping jacks. By day 7, you will do 350 high knees and 350 jumping jacks. Reminder: you are alternating 10 reps between each move.
You got this!! Send me videos of your progress!!
TIP OF THE WEEK
TIP OF THE WEEK! Drink 8-16 ounces glasses of water in the morning. Yes, you all have heard how important it is to drink water throughout the day. If you already have that down, awesome. The TIP this week is to drink 1-2 glasses of water RIGHT WHEN YOU WAKE UP IN THE MORNING. Why, you ask? Check out the reasons below.
10 Most Important Reasons to Drink Water in the Morning
Water is vital to your body’s health and function—you can’t keep it running smoothly without consuming plenty of water throughout the day. Your daily hydration ritual should begin with a morning glass of water, an underrated, yet essential part of any healthy routine. In fact, drinking water in the morning isn’t just about starting your day off well-hydrated; drinking water on an empty stomach can bring its own wealth of benefits as well!
1. Morning hydration remedies natural dehydration.
You might not feel it, but after a long night’s sleep your body wakes up naturally dehydrated. The amount of water you consume the evening before makes little difference. By the time you wake up, you need to hydrate your body for the day ahead. The longer you go without water after waking up, the longer it’ll take you to remedy your dehydration. Without a glass of water in the morning, you may start to feel the physical symptoms of dehydration soon after waking up.
2. Start the day refreshed by drinking water in the morning.
We all know how it feels to have that groggy, half-asleep sensation hanging over us after we get out of bed. Refreshing yourself with water before those feelings set in is a great way to hit the ground running. I can’t think of a better reason to start your day with a glass of water. A refreshing glass of water can really revitalize you and help you to feel more positive about and prepared for the day ahead. There’s also nothing better than a glass of water to fix the morning dry mouth feeling. Don’t reach for anything fizzy or caffeinated first thing; a glass of water will do so much more for you.
3. Drinking water in the morning will improve gut health.
Staying properly hydrated may help prevent or relieve the symptoms of numerous health issues. In some cases, drinking water on an empty stomach may make those benefits felt more keenly. Intestinal infections, for example, have been found to be less likely for people who drink more water. Whether or not you’ve had gut problems, this alone is a great reason to drink more water in the morning.
4. Balance your body fluids by drinking water in the morning.
By drinking more water in the morning, your body will get a head start on keeping your bodily fluids properly balanced throughout the day. With a proper balance of bodily fluids comes proper organ function. The lymphatic system is a great example of the positive effects of drinking more water. Your body’s lymph system is responsible for balancing bodily fluids. The lymph system is kept healthy, in part, by drinking water every day. In other words, proper daily hydration helps the lymphatic system keep your body fluids properly balanced. Proper hydration begets proper function, begets a balanced body.
5. Drinking water in the morning will fuel your brain.
Your brain is around 75% water. That should give you a good idea of just how important it is that you drink water to fuel your brain and keep it as healthy as it can be. Your brain won’t be able to function at its optimal level if you don’t hydrate. If you start your day with a glass of water, your mind will feel clearer and sharper throughout the day. You’ll feel more alert and on the ball, and that’s never a bad thing. You might even feel that you have an advantage over everyone else in the room when you're properly hydrated.
6. Drink water in the morning and remove your body’s natural waste.
When you wake up in the morning, your body will have unwanted waste in it that can be naturally removed by drinking water (i.e., through urine). By peeing right after you wake up, you remove the waste your kidneys have filtered from your system overnight. Just because you went to sleep doesn’t mean your body stopped working! Drinking water before bed and right when you get up helps your body push its own reset button when it comes to removing waste.
7. Support your immune system by drinking water.
The threat of infection may be mitigated if you consume enough water to keep your immune system up and running. Drinking water on an empty stomach is known to be particularly good for your immune system. Of course, the health and efficiency of your immune system is vital to your overall health.
8. Do your skin a favor and drink water in the morning.
The health of your skin and its microbiome is in part determined by your hydration habits. Starting your day with a glass or two of water can only help the health— and thus, appearance! —of your skin.
9. Drinking water will kickstart your metabolism.
If you’re trying to lose weight, drinking water in the morning may further help your efforts to kickstart your metabolism. Staying hydrated helps your body start to burn calories faster, which is vital when you’re trying to shed body fat. Gulping down a glass of water may also make you feel fuller, temporarily helping to decrease appetite. You’ll be much less likely to snack on foods throughout the day if you feel full, so consider replacing a bag of chips with a glass of water. You don’t necessarily need to consume calories to feel fuller. Of course, eating enough and correctly is as much a part of a healthy routine as staying properly hydrated. Water is not a meal replacement!
10. Keep yourself regular by drinking water.
It might not be something that you like to think about in much detail, but regular bowel movements are important to your overall health and well being. If you’re not very regular, that can cause problems to pile up. Constipation is never any fun to deal with; help avoid it by staying properly hydrated. Drinking water in the morning will encourage regular morning bowel movements, and that’s definitely a healthy thing. Plus your overall digestive system will be much healthier throughout the day, as well as further into the future if you get into the habit of drinking water in the morning.
MEAL + snack ideas
TURKEY BURGERS WITH SUN DRIED TOMATOES & feta
2 pounds of ground turkey
1/4 cup of crumbled feta or goat cheese
1/2-1 tsp of salt
1/2-1 tsp of pepper
4.5 oz jar of sundried tomatoes soaked in italian herbs
4 teaspoons of minced garlic
4 tablespoons of extra virgin olive oil (for pan if pan frying, not needed if putting on grill)
1 pound of mushrooms
Small sweet onion
1 teaspoon of italian seasoning
Sliced part-skim mozzarella cheese
Turkey Burger:
Combine ground turkey, feta cheese, salt, pepper, minced garlic and sun dried tomatoes.
Divide mixture into even patties (about 1 inch thick).
Coat pan with olive oil. Cook patties each side about 4-5 minutes on med-high heat. Be sure burgers are cooked through.
If you want an added treat, melt one slice part-skim mozzarella cheese on the top.
Mushrooms:
On low-medium heat, coat pan with olive oil. Place mushrooms in pan with sliced onion. Add salt, pepper and italian seasoning.
Cook on medium heat for approximately 5-8 minutes (the mushrooms are done with they are darker in color and soft).
Add mushrooms and onions to the top of the turkey burger.
Chicken and Bulgur Salad With Peaches
Ingredients:
1 1/3 cups water
2/3 cup bulgur
cooking spray
1 pound chicken breast cutlets
1 teaspoon kosher salt, divided
1/2 teaspoon black pepper
4 cups packed arugula
2 cups halved cherry tomatoes
2 cups sliced fresh peaches
3 tablespoons extra-virgin olive oil
2 tablespoons rice vinegar
Bring 1 1/3 cups water and bulgur to a boil in a small saucepan over high. Reduce heat to medium-low; cover and simmer 10 minutes. Drain and rinse under cold water. Drain well; let dry on paper towels.
Meanwhile, heat a grill pan coated with cooking spray over high. Sprinkle chicken with 1/2 teaspoon salt and pepper. Grill chicken, turning occasionally, until done, 6 to 7 minutes. Remove to a cutting board. Let stand 3 minutes. Slice against the grain into strips.
Place bulgur, arugula, tomatoes, and peaches in a large bowl. Add remaining 1/2 teaspoon salt, oil, and vinegar; toss to coat. Divide mixture among 4 plates; top evenly with chicken.
Grilled Shrimp with Mango, Lime and Radish Salsa
Ingredients:
12 large shrimp
1/4 cup extra-virgin olive oil
1 lemon, juiced
Kosher salt and freshly ground black pepper
Salsa Ingredients:
2 limes
2 mangoes, diced
4 to 5 red radishes, diced
1 red onion, diced
1 tablespoon chili powder
1/2 bunch fresh cilantro leaves, chopped
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
In a large bowl, toss the prawns with the olive oil, lemon juice, salt, and pepper. Let marinate for about a half hour while you heat up the grill. Grill prawns on each side until they turn pink, about 5 minutes depending on size.
Remove the peel and pith from the limes and cut between the membranes to remove the segments. Put these "supremes" into a bowl and squeeze over the juice from the membranes. Add the remaining salsa ingredients and mix; season with salt and pepper. Place warm grilled prawns on a platter and top with salsa.
ZUCCHINI SNACK BITES
Ingredients:
1 tablespoon olive oil or coconut oil
1 medium zucchini
Kosher salt
1/4 cup marinara sauce
1/2 cup shredded mozzarella
Preheat the oven 400 degrees F.
Line a baking sheet with aluminum foil and spray with cooking spray.
Slice the zucchini 1/4-inch thick; you should get about 24 slices.
Place the slices on the prepared baking sheet and sprinkle with salt.
Top each slice with 1/2 teaspoon marinara sauce and 1 teaspoon mozzarella.
Bake until the cheese is melted and bubbly, about 8 minutes.
INDUSTRY NEWS
The 16 Best Ways to Maintain Weight Loss
By: National Institute for Health
Unfortunately, many people who lose weight end up gaining it back. In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term. However, don't let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress. These 17 strategies might be just what you need to tip the statistics in your favor and maintain your hard-won weight loss.
Why People Regain Weight
There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.
Restrictive diets: Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain.
Wrong mindset: When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.
Lack of sustainable habits: Many diets are based on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.
1. Exercise Often
Regular exercise plays an important role in weight maintenance. It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance. When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same. Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight. In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss. It's important to note that exercise is the most helpful for weight maintenance when it's combined with other lifestyle changes, including sticking to a healthy diet.
Summary:Exercising for at least 30 minutes per day may promote weight maintenance by helping balance your calories in and calories burned.
2. Try Eating Breakfast Every Day
Eating breakfast may assist you with your weight maintenance goals. Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients. Furthermore, eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss. One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least one year reported eating breakfast every day. However, while people who eat breakfast seem to be very successful at maintaining weight loss, the evidence is mixed. Studies do not show that skipping breakfast automatically leads to weight gain or worse eating habits. In fact, skipping breakfast may even help some people achieve their weight loss and weight maintenance goals. This may be one of the things that come down to the individual. If you feel that eating breakfast helps you stick to your goals, then you definitely should eat it. But if you don't like eating breakfast or are not hungry in the morning, there is no harm in skipping it.
SUMMARY: Those who eat breakfast tend to have healthier habits overall, which may help them maintain their weight. However, skipping breakfast does not automatically lead to weight gain.
3. Eat Lots of Protein
Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness. Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger.
Protein's effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance.
Furthermore, protein requires a significant amount of energy for your body to break down. Therefore, eating it regularly may increase the number of calories you burn during the day. Based on several studies, it appears that protein's effects on metabolism and appetite are most prominent when about 30% of calories are consumed from protein. This is 150 grams of protein on a 2,000 calorie diet.
SUMMARY: Protein may benefit weight maintenance by promoting fullness, increasing metabolism and reducing your total calorie intake.
4. Be Mindful of Your Carb Intake
Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat. Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals. These foods have been stripped of their natural fiber, which is necessary to promote fullness. Diets that are low in fiber are associated with weight gain and obesity. Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term.
Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance.
SUMMARY: Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.
5. Lift Weights
Reduced muscle mass is a common side effect of weight loss. It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day. Doing some type of resistance training, such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate. Studies show that those who lift weights after weight loss are more likely to keep weight off by maintaining muscle mass. To receive these benefits, it is recommended to engage in strength training at least twice a week. Your training regimen should work all muscle groups for optimal results..
SUMMARY: Lifting weights at least twice a week may help with weight maintenance by preserving your muscle mass, which is important to sustain a healthy metabolism.
6. Be Prepared for Setbacks
Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout. However, the occasional slip up doesn't mean you should throw your goals out the window. Simply move on and follow through with better choices. It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.
SUMMARY: It is likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track right away.
7. Stick to Your Plan All Week Long (Even on Weekends)
One habit that often leads to weight regain is eating healthy on weekdays and cheating on weekends. This mentality often leads people to binge on junk food, which can offset weight maintenance efforts. If it becomes a regular habit, you could gain back more weight than you lost in the first place Alternatively, research shows that those who follow a consistent eating pattern all throughout the week are more likely to sustain weight loss in the long term. One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds (2.2 kg) over one year, compared to those who allowed more flexibility on the weekends.
SUMMARY: Successful weight maintenance is easier to accomplish when you stick to your healthy eating habits all week long, including on weekends.
8. Stay Hydrated
Drinking water is helpful for weight maintenance for a few reasons. For starters, it promotes fullness and may help you keep your calorie intake in check if you drink a glass or two before meals. In one study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn't drink water. Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day.
SUMMARY: Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.
9. Get Enough Sleep
Getting enough sleep significantly affects weight control. In fact, sleep deprivation appears to be a major risk factor for weight gain in adults and may interfere with weight maintenance. This is partly due to the fact that inadequate sleep leads to higher levels of ghrelin, which is known as the hunger hormone because it increases appetite. Moreover, poor sleepers tend to have lower levels of leptin, which is a hormone necessary for appetite control. Furthermore, those who sleep for short periods of time are simply tired and therefore less motivated to exercise and make healthy food choices. If you're not sleeping enough, find a way to adjust your sleep habits. Sleeping for at least seven hours a night is optimal for weight control and overall health.
SUMMARY: Sleeping for healthy lengths of time may help with weight maintenance by keeping your energy levels up and hormones under control.
10. Control Stress Levels
Managing stress is an important part of controlling your weight. In fact, high stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress. Consistently elevated cortisol is linked to higher amounts of belly fat, as well as increased appetite and food intake. Stress is also a common trigger for impulsive eating, which is when you eat even when you're not hungry. Fortunately, there are many things you can do to combat stress, including exercise, yoga and meditation.
SUMMARY: It is important to keep stress levels under control to maintain your weight, as excess stress may increase the risk of weight gain by stimulating your appetite.
11. Find a Support System
It can be difficult to maintain your weight goals alone. One strategy to overcome this is to find a support system that will hold you accountable and possibly partner up with you in your healthy lifestyle. A few studies have shown that having a buddy to pursue your goals with may be helpful for weight control, especially if that person is a partner or spouse with similar healthy habits. One of these studies examined the health behaviors of over 3,000 couples and found that when one person engaged in a healthy habit, such as exercise, the other was more likely to follow their example.
SUMMARY: Involving a partner or spouse in your healthy lifestyle may boost the likelihood that you will maintain your weight loss.
12. Track Your Food Intake
Those who log their food intake in a journal, online food tracker or app may be more likely to maintain their weight loss. Food trackers are helpful because they enhance your awareness of how much you are really eating, since they often provide specific information about how many calories and nutrients you consume. Additionally, many food-tracking tools allow you to log exercise, so you can ensure you're getting the amount you need to maintain your weight. Here are some examples of calorie counting websites and apps.
SUMMARY: Logging your food intake from day to day may help you maintain your weight loss by making you aware of how many calories and nutrients you're eating.
13. Eat Plenty of Vegetables
Several studies link high vegetable intake to better weight control. For starters, vegetables are low in calories. You can eat large portions without putting on weight, while still consuming an impressive amount of nutrients. Also, vegetables are high in fiber, which increases feelings of fullness and may automatically reduce the number of calories that you eat during the day. For these weight control benefits, aim to consume a serving or two of vegetables at every meal.
SUMMARY: Vegetables are high in fiber and low in calories. Both of these properties may be helpful for weight maintenance.
14. Be Consistent
Consistency is key to keeping weight off. Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good. While adopting a new way of life may seem overwhelming at first, making healthy choices will become second nature when you get used to them. Your healthier lifestyle will be effortless, so you'll be able to maintain your weight much more easily.
SUMMARY: Maintaining weight loss is simple when you are consistent with your new healthy habits, rather than going back to your old lifestyle.
15. Practice Mindful Eating
Mindful eating is the practice of listening to internal appetite cues and paying full attention during the eating process. It involves eating slowly, without distractions, and chewing food thoroughly so you can savor the aroma and taste of your meal. When you eat this way, you are more likely to stop eating when you are truly full. If you eat while distracted, it can be difficult to recognize fullness and you may end up overeating. Studies show that mindful eating helps with weight maintenance by targeting behaviors that are commonly associated with weight gain, such as emotional eating. What's more, those who eat mindfully may be able to maintain their weight without counting calories.
SUMMARY: Mindful eating is helpful for weight maintenance because it helps you recognize fullness and may prevent unhealthy behaviors that commonly lead to weight gain.
16. Make Sustainable Changes to Your Lifestyle
The reason why many people fail at maintaining their weight is because they follow unrealistic diets that are not feasible in the long term. They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they go back to eating normally. Maintaining weight loss comes down to making sustainable changes to your lifestyle. This looks different for everyone, but essentially it means not being too restrictive, staying consistent and making healthy choices as often as possible.
SUMMARY: It is easier to maintain weight loss when you make sustainable lifestyle changes, rather than following the unrealistic rules that many weight loss diets focus on.
The Bottom Line
Diets can be restrictive and unrealistic, which often leads to weight regain. However, there are plenty of simple changes you can make to your habits that are easy to stick with and will help you maintain your weight loss in the long term. Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep and mental health also play a role. It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets.
HEALTH & WELLNESS
Positive Body Image: 5 Steps to Get There Now
BY: Dr. Nadya Swedan
Summer is upon us, which usually means bathing suits, tiny shorts and overuse of the phrase "beach body" by every fitness and diet commercial out there.
If you're struggling with body image issues, particularly after having a baby, summer can be pretty tough.
1. Stay Active
"The best way to have a positive body image is to feel positive about yourself as a person. Stay active, exercise regularly and feel strong and fit. Nurture your muscles, feed them healthy food and maintain goals for your life and achievements."
Not only will staying active keep you healthy, it will make you feel good, too! According to the Mayo Clinic, exercise helps can ease the symptoms of depression and anxiety, two things closely linked to poor self-esteem.
Don't see healthy eating as a punishment. Reward your body with good food and plenty of water.
2. Do What Makes You Feel Good (AKA, Lose the Stress)
"Wear clothes that flatter you; have friends who flatter you also. Avoid uncomfortable situations and people who are negative about weight and being healthy. Remember that body fat is healthy and essential to life and bone strength."
We would add that, as hard as it sounds, avoid negative media messages about body image and weight. Block harmful posts on social media and stay away from friends who obsess over body image online. Join groups that promote health and wellness, and build their members up instead of tearing them down.
3. If You Must Lose Weight, Do It in a Healthy Way
Dr. Swedan recommends throwing away the scale entirely. In her book, she goes on to explain:
"If you must weigh yourself regularly, remember that body water plays a large role in weight. Both glycogen, stored after a high-carbohydrate meal, and sodium, from salty food, cause water retention so the scale might read a few pounds higher after such meals."
She also recommends following these rules when trying to lose weight:
Make sure you eat enough calories. (The Office of Disease Prevention and Health Promotion recommends 2,000 calories per day for a moderately healthy woman between the ages of 20 to 50.
Drink at least eight glasses of water a day.
Drink a glass of water before each meal or snack.
Eat a fruit or vegetable serving before each meal.
Do not deprive yourself of a food you crave for more than a week; eat a normal-sized portion of it.
Try to not skip meals.
Try to avoid sugary sodas, juice drinks and sweets—these just contain empty calories. Try to eat healthy fats such as nuts, peanut butter, olive oil, or fish to keep you full and healthy. Control your stress so it does not cause you to eat more.
4. Surround Yourself With Positivity
"Do not allow people to pressure you to lose weight. If a parent or friend is pressuring you, tell them to stop or walk away when they do so. If you have a large shape and frame, take the pressure off yourself to look petite. Instead, focus on your strength. Focus on your health."
Dr. Swedan provides the following tips to stay positive:
Get involved in athletic activities with women of similar athletic builds.
Don't spend time with friends who make you feel bad about your size.
If coaches or trainers make you "feel fat," find new ones.
If you have trouble with self-criticism, find a nurturing counselor or therapist.
Choose relationships with people who make you feel good about yourself.
Wear your favorite outfit on days that you feel low confidence.
Compliment those around you; they will give it back!
5. Don't Give Up
"Do not be discouraged if you fall into unhealthy habits occasionally; return to the healthy habits as soon as you can. In times of stress, give yourself some slack. Keep exercising regularly, and make sure you have the essentials of nutrition."
Everyone has a bad day, when they look in the mirror and they don't like what they see. The important thing to remember is not to let that one day turn into two, three or four days. Find inspiration to get you back on track. Make a playlist that gets you going. Follow body-positive accounts on social media.
Drink plenty of fluids, control your stress, and make yourself as happy as possible. Maintaining a healthy body image and weight requires work and patience, just like anything that is worthwhile. In time, you will feel great about how you look and, therefore, how you feel—every day!
