SELF-CARE WORKBOOK
WRITTEN BY JACKIE BROWN
WELCOME JACKIE BROWN
IHAVEBEENESCORTINGKIWI'SON COSMETICTOURSTOTHAILANDFOR OVER12YEARSANDMORERECENTLY BARIATRICSURGERYTOURSTOTIJUANA.
MYMISSION: TOPERFORMANDDELIVEREXCELLENT QUALITYSERVICETOMYCLIENTS. PROVIDINGTHEMUNFORGETTABLE TRAVEL,ENJOYABLE,WITHQUALITY SERVICESTHATEXCEEDTHEIR EXPECTATIONS.
VISION: EMPOWERMEDICALTRAVELLERSTO MAKECHOICESFORAFFORDABLEAND QUALITYMEDICALCAREINTHAILAND ANDINMEXICO.
IAMHERETOASSISTYOUONYOUR JOURNEYTOANEWYOU! MYROLEISTOGUIDEYOUALONGTHE WAY,ANDHELPYOUACHIEVEYOUR GOALSOFBECOMINGEVERYTHINGYOU DESERVEANDWANTTOBE. ATJBTG(JACKIEBROWNTRAVEL GROUP/JACKIESBUMSTUMSANDGUMS)I FACILITATEYOURNEWYOUJOURNEY ANDTHEOUTCOMEFORYOURBETTER QUALITYOFLIFE. ASANACCREDITIEDANDBONDED TRAVELAGENT,QUALIFIEDTOUR DIRECTORANDACERTIFICATEDLIFE COACHIMANAGEEVERYASPECTOF YOURINTERNATIONALJOURNEYFROM FIRSTCONTACTTHROUGHTOYOUR POST-OPERATIVERECOVERYAND DEPARTUREFROMYOURCHOSEN DESTINATION.
WELCOMEONBOARD!
DATE: TIME:
Monthly Wins
How does it make me feel?
Challenges How can I improve it?
Accomplished Goals Unaccomplished Goals Goals Next Month
Habits Retained Habits Eliminated New Habits Developed (Good&Bad)
Three things that I am most grateful for this month:
Two life lessons I learned this month:
One word that best describes this month: How will you rate this month?
Weightlosstracker
STARTING WEIGHT
ENDING WEIGHT
The three stages of goal planning (on next
1.Discovery Stage.
The discovery stage never ends. Ask yourself questions and try and open up and reveal things about yourself you have never revealed to any one else in the world, including yourself.
Then reflect back to you the newly discovered things about you in a very objective, clear, nonjudgmental and very confidential manner. So that you will unravel the mystery of yourself through self talk. You should focus on listening to, discovering and clarifying the five core ingredients that make up who you are and are the key components of your mystery about yourself. You will discover for the first time all of:
1.Your Passions,
2.Your Self imposed obstacles, (The things you do NOT like to do)
3.Your Beliefs and Values, 4.Your Talents, and 5. Your Priorities.
By discovering these five core ingredients so fast, so clearly, and so completely, you will become the World’s Leading Expert on You.
2.Clarity Stage.
You will define in detail the conditions of your goals to suit you. You will custom design your goals to allow you to fulfill your Passions and Priorities, follow your Beliefs and Values, maximize your Talents, and to avoid as many of your Self Imposed Obstacles as you can.
The reason people rarely achieved their goals was because they were confused about what they really were. Through this process you will be very clear about all aspects of your desired goals because you will create them to suit you only.
Clarity of objectives makes it easier to achieve them. For example you will define in detail what it means for you as a business owner to be “successful” and “productive” to meet all 5 of your core ingredients.
3.Action to Completion Stage.(Accountability)
You will now determine and complete the best steps you can take to change the conditions around you and improve yourself to reach your goals. Now you know where you are today, and exactly where you want to move to and why. Once you completed these steps and have achieved your now fully defined goals, and you know it, mission accomplished. Your life journey is done.
TO COMPLETIONSTAGE. DISCOVERYSTAGE CLARITYSTAGE
INTENSIONS
CHECKLIST FILLABLE
FILL IN THE CHECKLIST SPACES BELOW WITH SELF-CARE ACTIVITIES THAT YOU CAN DO IN THE MORNING AND AT NIGHT.
MORNING SELF-CARE
NIGHT SELF-CARE
CHECKLIST MULTIPLE SECTION
MAKE YOUR WAY THROUGH EACH SECTION, AND TICK THE CHECKBOX FOR EACH STATEMENT ONCE THE TASK HAS BEEN COMPLETED.
WEEK TWO
PUT ALL HAND OUTS IN A FOLDER
READ UP ON POST SURGERY FOOD
PRINT OFF YOUR ESTA VISA
PRINT OFF COPY OF PASSPORT AND PUT IN FOLDER
INSURANCE PURCHASED
SECTION THREE
WEEK ONE SECTION FOUR
THINK ABOUT PACKING
ENSURE YOU HAVE A GOOD SIZED OVERNIGHT BAG FOR MEXICO PRINT OUT JOURNAL PAGES PUT IN FOLDER
BUY NEXCARE SENSITIVE SKIN PLASTERS
SEE IF YOUR GP WILL GIVE YOU ANTICOAGULANTS
ZOPICLANE SLEEPING TABLETS FOR FLIGHT
BUY OXO CUBES/MISO TO TAKE ON TRIP
DOWNLOAD UBER APP ON YOUR PHONE
THNK ABOUT YOUR FOOD/PANTRY FOR YOU RETURN
GET 8 HOURS SLEEP AND START TAKING VITAMINS
STOP TAKING BLOOD THINNERS
WARM SOCK PACKED FOR POST SURGERY
WALKING SHOES PACKED AND NECK PILLOW FOR PLANE
YOUR BANK INFORMED YOU ARE GOING OVERSEA
ALL ABOVE ARE TICKED
SELFCARE SELFCAREChecklist
Drink a glass of water to start the day
Enjoy 45 minutes of exercise
Get some fresh air
Have a healthy breakfast
Enjoy a warm morning drink
Plan out your day in your planner
Stretch your body
Take regular breaks
Enjoy some sunshine
Take hot/Cold bath or shower
Read something meaningful
Play some invigorating music
Disconnect
Eat a healthy snack
Wind down by avoiding bright light at night
Get in bed before 10pm
Jackie Brown -Life Coach
GOALS SMART
WHEN SETTING GOALS, MAKE SURE IT FOLLOWS THE SMART STRUCTURE. USE THE QUESTIONS BELOW TO CREATE YOUR GOALS.
S SPECIFIC
WHAT DO I WANT TO ACCOMPLISH?
M
MEASURABLE
HOW WILL I KNOW WHEN IT IS ACCOMPLISHED?
AACHIEVABLE
HOW CAN THE GOAL BE ACCOMPLISHED?
RRELEVANT DOES THIS SEEM WORTHWHILE?
TTIME BOUND
WHEN CAN I ACCOMPLISH THIS GOAL?
MATRIX ACTION PRIORITY
THE ACTION PRIORITY MATRIX IS A GREAT WAY TO VISUALISE WHAT TASKS TAKE PRIORITY OVER OTHERS, AND HOW TO BEST ALLOCATE YOUR TIME TOWARDS THEM.
HIGH IMPACT
QUICK WINS
MAJOR PROJECTS
FILL-INS
THANKLESS TASKS
LOW IMPACT
No Gadget
Habit Tracker
Before 6:00 AM
Self-Care
Routine
Drink Your Water Please Do Yoga for 5 Minutes
Take a 10 Minute Walk
Read a Book for 10 Minutes
15 Minutes
Work Break
No Gadget
After 10:00 PM
Sleep by 12 Midnight
LIFE WHEEL OF
THE WHEEL OF LIFE IS A GREAT TOOL THAT HELPS YOU BETTER UNDERSTAND WHAT YOU CAN DO TO MAKE YOUR LIFE MORE BALANCED. THINK ABOUT THE 8 LIFE CATEGORIES BELOW, AND RATE THEM FROM 1 - 10.
PERSONALGROWTH
FINANCE
HEALTH
FRIENDS
REERAC
GOALS LIFE
FOR EACH OF THE CATEGORIES BELOW, WRITE DOWN THINGS YOU ARE DOING WELL AND WHERE YOU NEED IMPROVEMENT. TAKE THE TIME TO REFLECT ON THESE, AND WRITE A GOAL FOR EACH CATEGORY.
CATEGORY WHATI'M DOINGWELL WHEREINEED IMPROVEMENT MYGOALS
FAMILY
FRIENDS
WORKL BODY
MENTAL HEALTH
SPIRITUALITY
TUE WED THU FRI SAT SUN
TRACKER WEEKLY GOALS
WEEK
OF: MY GOALS
FEELINGS
DONE
GOALS UNDERSTANDING
ACHIEVING OUR GOALS IS DEPENDENT ON WHETHER WE TAKE ACTION. USE THE TABLE BELOW TO UNDERSTAND THE "WHY" OF YOUR GOALS.
GOAL:
WHAT WILL THIS GIVE YOU?
AND WHAT WILL THIS GIVE YOU?
AND WHAT WILL THIS GIVE YOU?
AND WHAT WILL THIS GIVE YOU?
SO, WHY IS THIS GOAL IMPORTANT?
WEIGHT LOSS TRACKER
MONTH:
WEIGHT
WEEK 1:
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CHEST
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ARMS
WEEK 1: WEEK 1:
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JBTG NZ Ltd
Jackie Brown’s Travel Group
Water in the Body – Why It’s So Important!
Did you know?
• Muscles are 75% water
• Your brain is 90% water
• Bones even have 22% water
• Blood? That’s 83% water!
Top 11 Health Benefits of Drinking Water
Water does more than just quench your thirst. Check out these cool benefits:
1. Shed Those Extra Pounds: Drinking water helps flush out the junk from fat breakdown. Plus, it’s a zero-calorie drink that helps curb hunger. Less hunger = less snacking!
2. Bye-Bye, Headaches: Dehydration is one of the top culprits behind headaches. Staying hydrated can be a natural fix for those nagging pains.
3. Glow Like You Mean It: Want healthier, younger-looking skin? Water is your friend! It hydrates, replenishes, and boosts skin elasticity. Get ready to glow!
4. Boost Your Work Mojo: Your brain is mostly water. Keep it topped up to stay sharp, alert, and focused at work. Hydration = productivity!
5. Power Up Your Workouts: Water helps regulate body temperature and keeps you energized. You’ll feel more pumped and ready to crush your workouts!
6. Smooth Digestion: Drinking water keeps things moving in your gut. It’s the perfect partner for fiber to keep you regular.
7. Say Goodbye to Cramps & Sprains: Staying hydrated keeps your joints and muscles lubed up, so you’re less likely to cramp up.
8. Feel Good & Stay Healthy: Water helps fend off sickness like the flu, kidney stones, and even heart attacks. Add some lemon for a health boost and an immunity kick.
9. Beat Fatigue: When you’re hydrated, your body doesn’t have to work as hard. That means more energy and less feeling drained.
10. Boost Your Mood: Staying hydrated keeps you feeling good – happy body, happy you!
11. Lower Cancer Risk: Studies suggest drinking enough water can help lower the risks of bladder and colon cancer by diluting those nasty toxins in your system.
Week 1- Lymphatic Drainage Simplified
Think of your lymphatic system like a river system that helps your body get rid of waste, like a natural detox channel. It doesn’t have a pump like the heart, so it relies on a few natural processes to keep things moving:
1. Breathing: Every time you breathe, your diaphragm moves, which helps pump the lymph around your chest and belly.
2. Lymphangions: These are small muscle-like parts of your lymph vessels that contract rhythmically to push the lymph along, much like how your heart beats. They speed up when you're active!
3. Muscle Movements: When you exercise, the muscles press on the lymph vessels, helping push the lymph through the system.
How to Help Your Lymph Flow
1. Deep Breathing: Start with deep breaths to open up the main paths of your lymph system.
2. Stimulate Then Drain: Get the lymph nodes working by massaging them gently, then start draining from areas close to the center of your body outwards. If some lymph nodes are removed due to surgery, you need to be cautious about the routes you take to avoid areas with scarring.
3. Regular Movement: Because our lifestyles are often sedentary, our lymph doesn’t move as well as it should. Getting regular massages can really help, especially after a lazy winter, to prepare you for a more active summer.
What’s Lymphatic Massage Good For?
• Boosts Immunity: By helping your body get rid of waste and toxins, it strengthens your defense against infections.
• Skin Benefits: It can reduce puffiness and improve your complexion.
• Detox: Regular lymph massages can help detox your body, aiding in weight loss and reducing cellulite.
• Overall Health: It’s great for general health, helping with everything from sinus congestion and allergies to hormonal imbalances.
Remember:
• Sessions can last from 30 to 90 minutes, and you can dress down to your comfort level.
• The massage uses light, rhythmic strokes and shouldn’t hurt.
• It's not suitable for everyone, especially if you're pregnant, have epilepsy, or issues like appendicitis.
So if you're feeling a bit sluggish or puffy, consider giving lymphatic massage a go. It might just be the boost your body needs!
Week Three – Bad Eating Habits
Rushing Through Your Meal
New habit: Hitting the brakes. In a study, women who were asked to eat quickly consumed more food (and in less time) than those who were told to eat slowly. The reason? When you pace yourself, your brain has more time to register fullness and tell you to stop eating.
Try this: Count your chews. The women in the study who were told to slow down chewed each bite 15 to 20 times and paused before taking the next bite
Eating While You Sort Mail, Shop Online... Distracted Eating
New habit:
Meditating on your meal. Researchers at the Food and Brand Lab at Cornell University in New York, USA studied mealtime multitasking and found that most people underestimate how much they eat by 30 to 50 per cent if they're distracted.
Try this: Measure your food up front. People are significantly more aware of how much they're eating when they pay close attention to their serving sizes, says Dr Brian Wansink, director of Cornell's Food and Brand Lab. So before you zone out in front of the tube with a plate of stir-fry, scoop out just half a cup of rice rather than piling a heaping mound onto your dish
Eating When You're Stressed or Bored
New habit: Noshing only when you're hungry. Having a high-carb snack when you're feeling anxious will produce a tension-relieving serotonin rush, says Joan Salge Blake, a nutrition professor at Boston University in the USA. Problem is, it will be followed by a blood sugar crash that will leave you craving more.
Try this: Keep a clear container on your desk. Every time you resist buying a snack, put money into the box, Blake says. The growing pile of dough will be a reminder that you can overpower those urges. When you have enough money saved, use the cash to splurge on a non-food reward like a facial or a new hand bag.
C leaning Your Plate
New habit: Leaving half of your meal behind. Studies show that when it comes to chowing down, people rely on external cues ("Is the plate clean?") instead of internal ones ("Am I still hungry?"). In his studies, Wansink found that even when he served mushy pasta in watered - down sauce, people still ate every last morsel. To make matters worse, in recent years the average plate size has grown by five cm in diameter.
Try this: Split an entree with your date. Or order entree- size portions, or have half of your meal wrapped up before you dig in so you'll avoid temptation entirely. Research shows that just seeing and smelling food can trigger the release of hormones that make your tummy growl, even if you aren't actually hungry.
Always Having Meat As Your Main Course
New habit: Using meat as a garnish. Cut back on your carnivorous ways and you'll cut back on total kilojoules as well. Blake's rule: Eat twice as much produce as meat at any given meal. (Think veggie stir-fry with a few chicken strips, or a big salad with a small piece of beef.)
Try this: Treat veggies like meat marinate, season, and grill them and you can enjoy the same flavours that come with a juicy steak. Or designate one day a week for a meat main course and cut back on the other six.
Every day a step closer to your goals… .
JBTG NZ Ltd
Jackie Brown’s Travel Group Weight Loss Surgery
Top 10- Flat Belly foods
Blueberries
They're a low GI (glycaemic index) food, which means they keep your blood-sugar (and energy) levels nice and steady. Eat a handful of blueberries every day, if you can. Red, yellow and orange vegetables
These include tomatoes, carrots and capsicums, which can lower stress. They also contain lots of fibre, which may be helpful in treating irritable bowel syndrome, a side effect of too much stress.
Green Vegetables
The darker green the better. Just 30g of spinach gives you 40 per cent of your daily magnesium needs (insufficient levels can lead to headaches and fatigue). Broccoli is full of B vitamins, which relieve stress.
Turkey
Turkey contains an amino acid called L-tryptophan, which triggers the release of serotonin (a relaxing, feelgood brain chemical). Chicken is also high in this essential amino acid.
Avocados
These help to lower blood pressure because of all the monounsaturated fat and potassium they contain. They have more potassium than bananas, plus they satisfy creamy/sweet cravings better.
Water
Even mild dehydration stresses your body, so it’s important to drink two or three litres of still, roomtemperature water throughout the day. Try a glass with a slice of lemon first thing in the morning to boost your metabolism for the day.
Chocolate
Chocolate is a mood elevator. It also contains magnesium, which soothes fragile nerves. The key here is in the portion size: one or two squares, once or twice a week is OK; too much definitely isn't, as it's packed with sugar.
Yoghurt
This provides a good hit of minerals, including calcium, which is important for your nerves. It also neutralises acidity caused by stress. Avoid options that are full of sugar and sweeteners, which stress out your body.
Oily Fish
Salmon, tuna and mackerel contain lots of omega fatty acids, which protect your heart (your ticker can also get a battering from too much stress) and control levels of cortisol and adrenaline (another stress hormone) in the body.
Almonds and Walnuts
Almonds, walnuts and pistachios These are full of vitamins B and E, which boost your immune system (whereas stress weakens it). Plus, pistachios lower blood pressure (whereas stress raises it). Have a small handful daily.
JBTG NZ Ltd
Jackie Brown’s Travel Group Weight Loss Surgery Mexico
Week 2 Blueberries- the superfruit
� Nutritional Dynamo!
Blueberries pack a punch that'll keep you lively and kicking, thanks to their anti-aging and diseasefighting antioxidants (think of antioxidants as the elixir of life!).
� Anti-Inflammatory Action Heroes!
They're like the wellness police, battling the "bad guys" those nasty free radicals linked to cancer!
� Anthocyanins on Patrol!
These flavonoids are the elite force in the berry world, hunting down and neutralizing free radicals, keeping your body's inner peace.
� Also Known As Brainberries!
Or should we say youth berries? They’re superheroes against aging, heart disease, and even brain fog. They might just be the secret to keeping your eyes sharp, your memory on point, and your weight in check.
� Ideal Serving:
Aim for half to one cup a day to keep the doctors at bay!
� Favorite Ways to Enjoy Blueberries:
• Sprinkle over yogurt for a berry-licious twist.
• Stir frozen blueberries into your morning porridge watch the magic happen!
• Toss them into your cereal for a breakfast upgrade.
• Blend them into a smoothie with yogurt, banana, ice, and milk for a frothy treat.
• Crown your pancakes with a blueberry bonanza.
• Savor a cup with soya milk and a drizzle of honey.
• Or simply snack straight from a bowl on the patio and soak up the goodness!
Dive into a bowl of blueberries and taste the fun, health, and youth in every bite! �✨
Week three tips - The stress factor
You're watching what you eat, crunching those abs as hard as Britney Spears, but that muffin top refuses to budge. What to do? Turns out, you need to relax.
Studies show that the (which we release when we're anxious) causes our bodies to store fatty deposits around our tummies and waists. It's a defence mechanism from hundreds - even thousands - of years ago when we needed fat to keep us alive because we weren't always sure where our next meal was coming from. Nowadays, we're unlikely to be short of food. But Mother Nature doesn't know this, and when we get anxious and cortisol floods our body, she makes sure we have enough padding around our midsection to deal with whatever stress is heading our way. Being stressed all the time is like sticking an extra couple of centimetres of fat on your tummy.
Sleep yourself slim
How you sleep has a huge impact on your appetite and the foods you choose. After a good night's sleep, your body is happy with (and craves) clean and lean food - good-quality protein, dark green vegies, oily fish, nuts, seeds, oils and berries. After a night of poor sleep, your body craves sugar, fat and caffeine, which quickly (albeit briefly) prop up your energy levels. All this means more fat on your tummy, crashing lows, a sugar addiction and poor sleep patterns. We've come a long way since going to bed when the sun sets and waking up when it rises. But this is how our bodies were designed to function. Our modern lifestyle puts extra stress on the body, which is bad news for your waistline. Another hormone called leptin tells your brain when your stomach is full, and helps control appetite and metabolism. Not sleeping properly disrupts this hormone, which is why you eat more when you’re sleep deprived. Here's how to tweak your sleep for a flatter stomach...
Your new sleep routine
Impose an "electronic sundown"
In the hour or two before bed, you should turn off your laptop, TV and mobile phone, and keep your lights low (use a low-wattage lamp or a dimmer switch). Check your windows
If you have allergies, be sure your windows are closed during pollen season. Sleep with the seasons In the winter, we need more sleep due to our internal body clock. My latest preference is a weighted blanket from K mart!
Take power naps
If you can't fall asleep, just have 15-minute liedowns with no gadgets or magazines. Try Binaural beats
Heinrich Wilhelm Dove, a 19th-century physicist, discovered that these beats influence and encourage the brain to fall asleep. You can download the sounds on to your iPod, or you can buy binaural CDs.
Block out the light - A blackout blind is a simple lining that doesn’t let any sunlight, street lights or lights from passing traffic into your bedroom. Failing that, buy an eye mask and pop it on just before you go to sleep.
Avoid confrontations
If you're annoyed with your partner or children about something, write it down on a notepad next to your bed, and promise yourself you'll deal with it in the morning.
Establish a routine
Do something relaxing every night before bed then go to sleep at the same time (give or take 30 minutes).
Listen to Bach
Studies show that classical music calms the brain. Listening to it during dinner will also slow down your eating.
Stretch Stretching will help to lower your cortisol levels, and release any tension from the day. Eat magnesium-rich foods Try broccoli, spinach, nuts and wholegrains - they'll help the body sleep.
Your body will release endorphins, which calms you down and induces sleep.
Every day a step closer to your goals….
Green Tea - Week Three Super Foods
Benefits:
• Promotes heart health, anti viral, anti inflammatory, anti cavity, anti allergy and prevented cataracts
• Promotes longevity
• Features:
• Flavonoid
• Fluoride
• No Calories
• Burns Fat
• Associated with relaxation
• Lowers blood pressure
• Helps prevent cancer, osteoporosis, reduce risk of stroke
Tip: Have a cup of green tea before you exercise in the morning. The flavonoids begin to appear in your blood within 30 minutes giving you an anti oxidant boost. Add a wedge of lemon or lime for a flavonoid boost.
Iced green tea is delicious with mandarin slices, sprigs of mint or slices of cucumber Raw ginger (grated or slithers) is a beautiful combination in your green tea (hot or cold) for the ultimate detox
A pure green tea botanical name is Camelliasinensisthis is a true green tea. Look for this ingredient on the label for the full benefits of a green tea
Every day a step closer to your goals…
Walnuts
Benefits of Walnuts & Almonds – Week
Four Super Food
Pure brain food recommendation 5 per day
An American medical study showed nuts are the richest dietary source of vitamin E.
Vitamin E was linked to a 70% reduction in the risk of developing Alzheimer’s over a 4 year period.
Benefits: Conquers cholesterol, lifts mood, protects against heart disease,
Features: Unsaturated fat, vitamin E, protein, fibre, magnesium, flavonoid (inhibits growth of cancers – our bodies policemen)
Eating a handful of nuts 5 times per week reduces your chance of heart attack up to 50%. Walnuts are the flag ship nuts followed by almonds and pistachio’s but all nuts are beneficial
Walnuts are a rich source of plant derived Omega 3 fatty acids –Alpha Linolenic Acid ALA’s – fantastic for skin rejuvenation.
Finally they are the nut with the highest overall anti oxidant activity
Almonds
Basically the same benefits as Walnuts also good for heart
Other Benefits: Promotes colon health exfoliating your bowel, a protein power house
Almonds are alkaline which promotes natural healing
Every day a step closer to your goals…
Eating habits to avoid – week four
Yo-yo dieting constantly swinging between starving yourself on a fad diet, then gorging yourself when you can't keep it up any longer, wreaks havoc on your blood-sugar levels and digestion. Just take it easy and keep your eating lean and steady. The weight will then fall offand stay off.
Long periods between meals
If you go for more than four or five hours without eating anything, your body starts to think that it's being starved, so cortisol floods your system to prepare for what it thinks is a famine. Plus, when you do finally eat, you're more likely to overeat or pick the wrong things because you're so hungry.
Skipping breakfast
breakfast, just grab a piece of fruit and a few nuts. Never, ever leave it longer than an hour.
Drinking at mealtimes
Drinking at mealtimes slows down your digestion, which can lead to bloating and gas. Always drink at least 15 minutes before or after eating a meal, but not during it. However, after bariatric surgery you should not drink until 20 minutes after your meal.
Eating too quickly
For optimum digestion, you must eat every mouthful slowly, chewing it at least 20 times. Don't eat when you're stressed, rushed or anxious, otherwise you’ll stress out your digestion, which causes bloating. If you want a flat tummy, take it slowly and relax while you eat. Remember 20-20-20
The magic number is 20. “For those who've had bariatric surgery, we use the 20:20:20:20 rule: a 50 cent -sized piece of food, chew it 20 times, put your knife and fork down for 20 seconds between mouthfuls, and take 20 minutes to eat the meal,
Kickstarting your day with caffeine
One cup of coffee is OK in the morning, but keep it to one and drink it only after you’ve eaten most of your breakfast. Never drink coffee on an empty stomach.
Not eating enough fibre
Insufficient fibre leads to stress and inflammation of the bowels, and this will make your tummy look bigger.
Every day a step closer to your goals
Breathing
squat
Anti-stress exercises to try tonight – week four
None of us often like the sound of the word exercise however, the following three exercises reduce cortisol levels in the body, help to unblock and move energy through the body and target stubborn tummy fat, and regulate breathing patterns. If you do these exercises before bed, they'll set you up for eight hours of optimal fat-burning sleep. Think about your breathing; inhaling through the nose and exhaling through the mouth, and the slower and more controlled the moves are, the better.
Go as slow and as low as possible here. This exercise will help to focus you on a controlled breathing pattern and to increase flexibility in your hips.
- Take a comfortable stance with your feet shoulder-width apart and your arms held out in front of you parallel to the floor.
- Inhale through your nose, then lower yourself as far as you can as you exhale.
- Pause for a few seconds, then inhale as you return to standing.
- Try to focus on lowering for a three-second pause.
- Repeat 10 times.
Leg tuck
This is great for the lower abdominals. It's a very important exercise in that it helps with energy blockage in people who are having problems with relationship stress. Moving the legs towards the chest helps strengthen the abs and brings energy into the pelvis.
- Lie on your back with your feet on the floor, and your knees bent.
- Inhale, then bring your legs into your chest as you exhale.
- Inhale again, as you return your legs to the floor. Try to establish a natural breathing pattern.
- Repeat 10 times.
Note: if you get back pain while doing this exercise, place a small towel under your lower back and draw your belly towards your spine when you inhale.
Energy push
This exercise helps improve digestion.
- Take a comfortable stance with your feet shoulder-width apart and your arms held out in front of you with your palms facing each other.
- Inhale and bring your hands back in towards your body.
- Exhale and push your arms out back to start position.
- Repeat 20 times, focusing on slow, measured breathing.
Every day a step closer to your goals…
7 Things That Fit People Do
1. Fit people keep junk food out of the house. Keeping junk food around the house can tempt you to dig in late at night or between meals. If you have to go out to get the junk food that you are craving, you will be less motivated to give in to your snack attack.
2. Fit people stay active no matter what. On days when they feel overwhelmed with work or a little under the weather, fit people find ways to stay active even if they cannot squeeze in a full workout. Fit people go for a walk around the block, they take the stairs, and they get down and pop off 20 pushups first thing in the morning. You can get a great workout in within 10 minutes..
3. Fit people indulge every once in a while. Sticking to a strict food plan all the time can be difficult during family holidays and nights out on the town. Fit people don’t emotionally beat themselves up if they grab a cocktail or have a few bites of birthday cake. Indulging in small treats occasionally can prevent yo-yo dieting and inflexible thinking.
4. Fit people fuel their bodies with healthy food. They don’t diet. Fit people know that to stay fit, they need to have enough fuel to get through workouts. Dieting can deplete your body of energy, and you are more susceptible to regaining weight after you complete your diet.
5. Fit people stick with a regular workout routine. Fit people have a plan. Some prefer to workout 4 days per week before going to work, and some go out for a run during lunchtime. Even though workout routines are individual, the common thread that all fit people share is that they carve out time regularly to workout.
6. Fit people stop eating when they are full. Fit people know that they don’t have to eat everything on their plates. Take food home from the restaurant, or set aside dinner leftovers for lunch the next day. Fit people know that savoring the taste of food and eating only until full is the key to managing portions.
7. Fit people set goals. Whether it is signing up for a 10k race in the spring or looking great in a bikini over spring break, fit people always have their eyes on the prize. Setting small goals will keep you motivated day in and day out.
Scan and plan
10 ways to take it off, keep it off – week 5
Each morning, review your eating plan. Think ahead to what food challenges you might encounter during the day, and get your defences ready even before you crawl out of bed. Preparedness is the best defence when it comes to fighting fat
Picture yourself
Measure yourself
Step on the scale every morning. This will help you monitor even the smallest fluctuations in your weight. Another helpful strategy is trying on the same pair of jeans every morning. That way you can actually feel how your body changes on a day-to-day basis and when your jeans fit tighter than they should. Size can often be a more real measurement of fat than weight. Whatever you chose, keep tabs on your weight
Get a mini-mantra
Inspiring slogans are great for saying no to unhealthy cravings. I have found my past patients have found success with mantras like “Maintain your weight to just feel great.!" and "By saying no, I give myself the gift of health." And my personal fave is I'm on a journey to discover what it's like to be free of all demons."
Keep a picture of yourself on your refrigerator door at both your original and current weight. Or hang photos of women who inspire you. Either way, every time you reach for a bite, you'll see a reminder of why you should stick with healthy foods.
Remind yourself
Food stalking you? Start carrying a reminder of why you are making healthy food choices. Some dieters like to wear a pin, others like to keep a picture of themselves or an inspiring quote in their wallets. Whatever you choose, make it significant to you
Commit
If you start a diet, make it for good. Eating healthy foods only until you hit your target weight doesn't do much for your weight or health in the long run. Getting healthy is a lifestyle choice that has to last.
Take a break
No, not a break from your diet, a break from eating. It's important to have parts of the day when you immerse yourself in non-eating activities. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. That means not eating for an hour or two. Plus, the break might just give you time to finish that dusty novel on your bookshelf.
Have a love affair with exercise
Exercise is an essential element to getting and staying healthy. It revs up your metabolism, making your body a fatburning machine. This allows you to eat more on your diet and still have even better results than dieting alone.
Treat yourself
Once a day, you can eat just to eat. What food lover doesn't love that? Just make sure that your daily snack fits these four characteristics:
1. Is tasty enough to look forward to daily
2. Is low in saturated fats, has zero Trans fats, and is not overwhelmingly sweet (too much sweetness can stimulate your appetite rather than filling you up)
3. Contains less than 630kJ per serving
4. Is satisfying and doesn't make you crave more
Follow a plate pattern
One quarter of your plate should be lean meat products like poultry, fish, eggs, or low-fat dairy. The rest should be plant foods. Make sure that the fruits and vegies you include are diverse and are different colours (each colour signals a different nutrient), guaranteeing you are about to chow down on a balanced meal
Every day a step closer to your goals…
Pumpkin - Week Five Super Foods
Nutritional superstar – the dark horse of super foods…. Other side kicks of pumpkin are carrots, squash, orange capsicums
Recommended dose ½ cup most days
Benefits:
• Carotenes lowers the risk of several chronic disease.
• Carotene is a disease fighting nutrient.
• Protects prostate and preserves sexual function
• Eases arthritis
• Protects us from sun damage
• Enhances cell to cell communication
• Naturally stimulates detoxifying enzymes
• Protects eyes and skin from UV light
• Feature:
• Alpha-carotene, Beta-carotene – pro vitamin A
• High fibre
• Low calories
• Vitamins C & E
• Potassium, Iron, Magnesium and Pantothenic Acid (B5)
Other Carotenoid Boosters (great snacks)….
• Sliced Orange
• Red Bell Pepper (red capsicum)
• Peeled baby carrots
• Fresh apricots or prunes
• Slices of melon
Pumpkin seeds known as pepitis – source of zinc – good for bones and arthritis, Omega 6 and Omega 3 essential fatty acids
Alpha Linolenic Acid ALA’s – fantastic for skin rejuvenation. A handful a day recommended
Every day a step closer to your goals…
Life Saving Food tips – Week Six
The foods that we often feel guilty about eating can help to save your life. Food can save your life?' It certainly can, and it gets even better; when we talk of life-saving foods, we aren't limited to the obvious healthy foods: fruit and veg.
We've compiled a list of our five favourite health-boosting foods and the reasons why they can save your life. Here's our refreshing approach to healthy eating.
Life-saving food number 1: Chocolate
Exciting news for chocolate lovers: studies have shown that chocolate can reduce the risk of heart attacks and protect against deadly blood clots. Indeed, US researchers published in the British Medical Journal explain that chocolate can lower the risk of heart disease by over a third. This is achieved by natural health-promoting flavonoids, which improve the blood flow through the vessels to decrease the chances of heart attack. In fact, researchers have even recommended that anyone going on a long-haul flight should eat chocolate to promote healthy blood flow, lowering the risk of blood clots passengers are more prone to after sitting in the same position for long periods of time. This is the perfect excuse to book a holiday, and munch on chocolate during the flight – bliss!
Life-saving food number 2: Salmon
According to research undertaken by Rush University Medical Centre, those who eat fish at least once a week are less likely to experience Alzheimer's disease compared to those who rarely incorporate fish into their diet. Dr Martha Morris of St Luke's Medical Centre in Chicago conducted a study on 815 people between the ages of 65 and 94, documenting their brain health for seven years. Luckily, such a time-consuming task revealed some fantastic results: Morris discovered that regular fish-eaters had a massive seventy per cent less chance of contracting Alzheimer's disease than those who did not eat fish. Scientists have discovered that the DHA (docosahexaenoic acid) in fish is the key to combating Alzheimer's: DHA slows down the progression of Alzheimer's disease, making this the key ingredient for a healthy brain and, ultimately, a healthier lifestyle too.
Life-saving food number 3: Garlic
More and more evidence seems to be emerging that, of the many compounds found in garlic, 10 of them help to combat cancer. Garlic also contains immune-enhancing compounds that help to break down the substances that cause cancer. For example, diallyl sulphide, a component of garlic, is known for its ability to break down carcinogens in the body, which may have led to cancer if they weren't destroyed. According to research, people who consume garlic regularly face half the risk of stomach cancer than those who eat little or none.
Life-saving food number 4: Cranberries
It would take a long time to list the many health benefits of cranberries but, in short, this tiny fruit is a life-saver (literally) when it comes to our health. Indeed, the little cranberry is full of antioxidant, antiinflammatory, anti-bacterial and immune-boosting properties, as well as being jam-packed full of phytonutrients. The more phytonutrients we have in our body, the greater the protection. Moreover, the phytochemicals found in red fruits and berries help to combat cancer-causing molecules. In a study conducted by Cornell University, researchers tested cranberry extracts on human breast cancer cells and discovered that, over four hours, many of the same breast cancer cells had begun to die. So not only do they taste amazing, but these little red gems make a powerful addition to any diet.
Life-saving food number 5: The coffee bean
A study by the University of Scranton found that the flavonoids contained in coffee can prevent heart disease. The professor who led the experiment, Dr. Joe Vinson, says that “antioxidants are your army to protect you from the toxic free radicals, which come from breathing oxygen and eating sugar, that start chronic diseases”. The antioxidants in coffee ward off life-threatening diseases such as cancer, heart disease, diabetes, and stroke. It's worth bearing in mind though, that caffeine raises your blood pressure, so if you're drinking a large amount it's best to opt for decaf, which offers the same amount of antioxidant properties as regular coffee. So let's raise our warm mugs of coffee to health, happiness, and battling horrible diseases the tasty way. Here's to a prosperous life!
Every day a step closer to your goals….
Salmon - Week Six Super Foods
Salmon, walnuts and pepitas (pumpkin seeds) are the top three foods for brain function
Benefits:
EFA’s which are Omega 3’s and Omega 6’s construct optimum cellular health. Help prevent chronic lung disease, attention deficit disorder, stroke, heart attack, some forms of cancer, asthma, diabetes, auto immune disorders, depression, dry skin, fatigue, brittle nails & hair, constipation and inability to concentrate.
Features:
• Marine derived Omega three fatty acid
• Vitamin B
• Selenium – curbs risk of asthma, heart disease, arthritis, Alzheimer’s, mental fatigue and anxiety. Promotes the bodies use of oxygen and cell life. Protects against the development of cancer cells, promotes the reduction of thyroxine for body metabolism and protects again ageing. ( 1 Brazil nut a day provides your daily intake requirement of selenium)
• Vitamin D
• Potassium
• Protein
Recommended dose 2-4 times per week
Sidekicks – tinned tuna, sardines, trout, oysters, shell fish
Every day a step closer to your goals….
6 ways stop yo-yo dieting – for good!
BE PATIENT
After Bariatric surgery the weight loss then becomes less as you get closer to your target weight. By the end of the first year, you could hope to have lost about 63 percent of your excess weight and up to 70 percent after two years. Also do not compare yourself to others who are on your same journey.
BE ANALYTICAL Record your mood changes and hunger levels so you can learn to distinguish when you’re eating for emotional reasons.
BE VIGILANT ONCE YOU HAVE READED YOUR GOAL
If you lose 14 Kgs and then gain 1kg it’s easy to think that’s no big deal. But it’s a slippery slope – especially if you have a history of yo-yoing. Weigh yourself weekly and have a clear plan of action ready if the scale swings too far.
BE ACTIVE
Yes, we know it’s old news, but besides consuming a low-kilojoule, low-fat diet, you must exercise. This is the key strategy that keeps us from regaining weight. That doesn’t mean you have to train for a marathon: half an hour of brisk walking every day is all you need to burn kilojoules, build muscle, temper cravings and increase “feel good” endorphin levels
BE FLEXIBLE
Switch eating plans if you get bored,
BE OPTIMISTIC
“One of the most important tips for being a successful weight loser is not to let past failed attempts keep you from trying again,” “Every time you fail, you get more insight about what to do differently next time.”
Every day a step closer to your goals…
Tips to curb your appetite –
Brush your teeth or use mouthwash. Most people don't feel like eating right after they do this, especially since it makes many foods taste bad. Fortunately, there are a handful of techniques to combat the aftertaste of toothpaste
Drink water or (unsweetened) herbal tea. Do this throughout the day.
Exercise. Both aerobic exercise and weight training change your body's hormone levels in a way that temporarily suppresses appetite, but aerobic exercise is more effective because it affects two of hormones instead of just one.[1]However, there is a tendency to compensate with later food intake following exercise.
Drink some coffee or tea. The caffeine suppresses appetite in some people. Don't add sugar if you're trying to lose weight
Find something else to do for 20-30 minutes. Get away from the kitchen and immerse yourself in something that interests you. Most hunger pangs will pass during that amount of time. Then find something else to do (eating can be a way to cope with boredom).
Imagine yourself eating something that's repulsive to you
Do something repulsive, like cleaning the toilet or the litter box
Eat something that takes up a lot of room in your stomach, but has few calories. A simple soup (mostly water) or salad (mostly greens) will do the trick.
Get enough sleep A shortage of sleep lowers level of leptin in your body, with the result being that you feel hungrier
Add more fiber to your diet.
Add more protein to your diet. Protein is digested slowly and takes longer to convert into body fat than fats or carbs. Lean meat is a great source of protein, as are legumes, nuts, eggs, and dairy products.
Avoid sugary foods. In many people, especially those who are already prone to obesity, large amounts of sugar will quickly spike your blood sugar, leaving you tired and hungrier than before.
Eat slowly - It helps using smaller spoons. You need about 20 minutes from the beginning of a meal to get the full feeling (this is how long it takes for the brain to send the signal of content). If you eat fast, you end up eating a lot in 20 minutes.
Every day a step closer to your goals….
Why Tomatoes?
Tomatoes - Week Seven Super Foods
This incredible fruit (yes, it's a fruit!) is chock-full of micronutrients, vitamins and antioxidants that work together in a way that can ward off cancer, heart disease and other ailments. Scientific studies have shown that the more tomatoes you eat, the better. Cooking tomatoes is best of all because simmering them along with some hearthealthy oil, like olive oil, makes it even easier for the body to absorb all of the beneficial properties.
A good source of vitamins A, C, and E all enemies of cancer-friendly free radicals.
Tomatoes contain high levels of beta-carotene, an antioxidant that supports the immune system and helps maintain healthy skin and tissue lining. They are packed with antioxidant flavonoids and vitamin E, both of which are essential for heart health, and are a good source of potassium. One medium-size tomato provides 50 per cent of the recommended daily dose of vitamin C; they contain no saturated fatty acids, are low in salt, starch and sugars, high in dietary fibre and have a low glycaemic index.
But that's not all. Tomatoes are the richest source of an exceptionally potent antioxidant called lycopene - the pigment that gives them their deep red colour. A single lycopene molecule can neutralise 13 free radicals which, if allowed to build up, can cause cell damage and trigger cancer - that's twice the free radical busting power of betacarotene, another powerful antioxidant.
Storing Tomatoes
Never store fresh tomatoes in the refrigerator! The cold temperature ruins their flavor and texture. Instead, keep them on the kitchen counter until you're ready to use them even if they're ripe when you buy them, they will stay good for up to a week.
Every day a step closer to your goals….
Making sense of fat – week eight
A walk down the grocery aisle at Pak’n’save will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as saturated fats and trans fats, are guilty of the unhealthy things all fats have been blamed for weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega3s have the opposite effect.
As a matter of fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. The answer isn’t cutting out the fat it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
GOOD FATS
Monounsaturated fat
• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Peanut butter
Polyunsaturated fat
• Soybean oil
• Corn oil
• Safflower oil
• Walnuts
• Sunflower, sesame, and pumpkin seeds Flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Soymilk
• Tofu
BAD FATS
Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.
Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).
Saturated fat Trans fat
• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Cheese
• Ice cream
• Palm and coconut oil
• Lard
• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Stick margarine
• Vegetable shortening
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
• Candy bars
Saturated fat - Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Simple ways to reduce saturated fat
• Eat less red meat (beef, pork, or lamb) and more fish and chicken
• Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
• Bake, broil, or grill instead of frying.
• Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
• Avoid breaded meats and vegetables and deep-fried foods.
• Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
• Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
• Avoid cream and cheese sauces, or have them served on the side.
Sources of Saturated Fats
Healthier Options
Butter Olive oil
Cheese
Red meat
Cream
Eggs
Ice cream
Whole milk
Sour cream
Low-fat or reduced-fat cheese
White meat chicken or turkey
Low-fat milk or fat-free creamer
Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Frozen yogurt or reduced fat ice cream
Skim or 1% milk
Plain, non-fat yogurt
Every day a step closer to your goals….
Adventureisn’thangingoffa ropeonthesideofamountain.
Adventureisanattitudewemust applytothedaytoday obstaclesoflife–facingnew challenges,seizingnew opportunities,testingour resourcesagainsttheunknown andintheprocess,discovering ourownuniquepotential.
JackieBrown
jackie author
Jackie Brown and Pam Bennett
Omega-3s: The Superheroes of Fats!
Welcome to Week Eight of your superfood adventure, where we dive deep into the world of Omega-3s, the unsung heroes of the fatty world. Let's splash into why these slick nutrients are the brain and heart’s BFFs!
Omega-3s: The Aquaman of Fats
• Heroic Fats: Not all fats wear capes, but if they did, Omega-3s would be rocking the coolest ones! These polyunsaturated fats are the good guys, fighting off villains like inflammation, heart disease, and memory loss.
• Superpowers Include:
o Mood Lifter: Battling the blues? Omega-3s to the rescue! They’re known to kick depression's butt.
o Brain Protector: Got memory fuzz? These fats are like your brain’s personal bodyguards.
o Heart Healer: Omega-3s do for your heart what spinach does for Popeye they pump it up and keep it ticking!
Meet the Omega League:
• EPA & DHA: Found in the deep blue seas of cold-water fish, these are the elite fighters against bad health.
• ALA: The plant-based rookie of the team, sourced from flaxseeds and walnuts, maybe less potent but still packing a punch!
Fishing for Compliments? �
• Eat Like a Fish: Salmon, mackerel, and sardines aren’t just tasty; they’re swimming in Omega-3s.
• Vegetarian? No Problem! Grab some algae supplements and keep those Omega-3s flowing.
Choosing Your Gear:
• Smart Shopping: Don’t be fooled by fortified fakers! Look for supplements that tell it like it is, listing EPA and DHA loud and proud.
• Quality Over Quantity: Go for mercury-free and high-grade stuff. It’s like choosing a luxury cruise over a dinghy!
Sidekick Side Effects:
• Fishy Burps? Start small and eat up with meals to keep your stomach from doing the wave.
Every capsule, every bite, is a step closer to unlocking your body’s super potential. So, let's make every day a little more super, one Omega-3 at a time! �
Protein bars – week nine
Are you unwrapping a nutrient-packed snack, or a treat in disguise? Find out here
The Inside Scoop on Protein Bars: Your Snack’s Secret Life Revealed! � �
Welcome to the wild world of protein bars, where every bite could either be a step towards your dream abs or a sneaky sidestep into sugar city!
The Nothing Naughty range are a small innovative and customer-centered NZ Health Food Manufacturer located in the little old farming town of Tirau, NZ. They use premium local and imported ingredients in all their products, natural sweeteners and where possible a high-protein content in their snack foods to help stabilise blood sugars.
https://www.nothingnaughty.kiwi.nz/
� Protein Power!
• Muscle Maker: Think of protein as your gym buddy who's always pushing you to lift just one more rep. It's the star of the show in most bars because it builds muscle, fires up your metabolism, and keeps you from raiding the fridge at midnight.
• Look for the Good Stuff: Aim for at least six grams of protein, with a bonus if it’s whey. It's like the secret sauce for blasting belly fat and keeping your weight on the nicer side of the scale.
� Carbs: Not the Enemy!
• Energy Boosters: Carbs are your body’s pit crew, fueling up your tank and getting you ready to zoom through workouts or whatever your day throws at you.
• Smart Carbing: Go for bars with whole grains and a smidge of dried fruit, keeping it under 35 grams total like bringing just enough luggage on a trip, not the whole closet!
� Fat: The Flavour Saviour
• Tasty and Trusty: A smidgen of fat can turn a bland bar into a treat, kind of like how a sprinkle of magic dust turns a frog into a prince.
• Heart Happy Fats: Look for those healthy unsaturated types from nuts or seeds. They’re like the good knights that protect your heart’s kingdom from the bad dragons (a.k.a. saturated fats).
� Fiber: The Filling Friend
• Stomach Stuffer: Since your body treats fiber like a riddle it can’t solve, it keeps you feeling full without adding any calories.
• Fiber Find: Scoop up bars with up to five grams of fiber to keep things moving smoothly, like a good traffic day with no red lights.
� Vitamins & Minerals: The Body Boosters
• Nutrient Nirvana: It’s like having a pocket-sized superhero squad, with each vitamin and mineral playing a role in keeping you feeling like a rockstar.
• Calcium Crush: Keep an eye out for calcium it’s like the coach that helps your bones and muscles play their best game.
So next time you grab a protein bar, remember it’s not just a snack, it’s a mini meal with a mission! Choose wisely, and let those sneaky snack secrets work for you, not against you! �
Every day a step closer to your goals…