Moss Tae Kwon Do

1. Use your non-dominate hand to eat with in order to slow down how quickly you eat. Studies show that people who do this take in nearly 12% fewer calories.
2. Put the produce in your fridge at eye level. Studies suggest that we are 2.7 times more likely to eat it if it’s in our line of sight.
3. Don’t eat in front of the tv. One study shows that people who do that eat nearly 300 extra calories a day!

Oatmeal is a great way to start your day but don’t think of it only for breakfast. It can be a quick, easy lunch. Ways to liven up your oatmeal (don’t buy the pre-sweetened packets):
1. Add a T. of Peanut Butter and T. of 100% fruit jam
2. Use almond milk or soy milk and add whey protein
3. Add 1/8 c. brewed coffee and 1 T. unsweetened cocoa powder
4. 1 T. fat free cream cheese and 1 T. raspberry preserves
5. Stir in 1/3 c. canned pumpkin

Some physical activity is better than none. Over the years we would have to say that this is the biggest reason for people quitting on their fitness goals. You miss a few classes, or maybe you went crazy ‘pigging out’, and then think you’ve failed and it’s not going to work. You’ll still get results even if you miss 10 – 20% of the course (much better results than quitting and doing nothing). Either way, 10 weeks is going to pass. Where will you be? Don’t give up on yourself because we won’t.

Health:
1.Drink plenty of water.
2.Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4.Live with the 3 E’s: Energy, Enthusiasm and Empathy.
5.Make time to meditate, sit in silence for at least 10 minutes each day.
6.Play more games.
7.Read more books than you did in 2010.
8.Sleep for 7 hours.
9.Exercise 10-30 minutes daily. And do it with a smile on your face.
10.Remember, nothing tastes as good as thin feels.
Personality:
11. Don’t compare your life to others. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do. Keep your limits.
14. Don’t take yourself so seriously. No one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appears and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 and under that age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. Time heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your inner most is always happy. So, be happy.
Last but not the least:
40. Share this with everyone you care about.

Is anything on your to-do list really more important than your health?

• The house will never be clean enough
• There will always be another errand to run
• The grass will continue to grow
• You’re never have time to watch all of your favorite shows
• Everything you buy will need to be dusted, repaired, maintained or disposed of in some way

If we ever hope to reach our biggest goals (especially weight loss goals), we have to start making some tough choices. We have to start giving ourselves permission to ignore one thing- or several things- for the sake of something more important, our health. What can be more deserving of our time?

Obviously, there are some realities of living that require attention. We need to work, eat, sleep, and care for our families. Beyond that, though, everything is optional. The choices are completely yours. If you feel you don’t have time to pursue your healthy lifestyle goals, you can do something about it by making those though decisions.

It’s difficult to accept this idea. By now, we’re used to being pulled in 43 different directions. We’re uncomfortable with the idea that we may just have to let something slide. We get tunnel vision on the next task and lose sight of other people and what’s important. In a pursuit of happiness, that’s a futile strategy.

Someone smarter than me once said, “You can have everything. You just can’t have everything right now!” To reach your goals and live the life you want, it takes priorities and patience-the ability to choose between two competing wishes, and the willingness to set one aside for now and wait.

You can build the path that you want to walk on, and decide which steps to take. It’s important to you- to your health, you goals and your family-that you take some time to exercise and plan healthy meals. You should treat it that way and give yourself permission to take that time without feeling guilty. The irony is that by being healthy and taking time from your schedule, you’ll be able to take care of more of that “other” stuff in the long run.

Besides, is anything on your to-do list really more important than your health?

Remember to have 6 servings of protein a day (serving size is palm of hand or size of fist). Women are leery of protein because they think it will make them bulk up. This will not happen and, if anything, protein will help a person to lose weight. If men want to bulk up, they should eat as many grams of protein as their ideal body weight. If a 160 lb. man wants to be 180 lbs., he needs to eat 180 grams of protein a day. That would be at least 30 g. of protein in each serving. We don’t like to count grams, calories, etc. but you can use them as guidelines. Servings and portion sizes are easiest ways to keep track of your nutrition, but reading the label helps you make the best choices.
Myth #1: Too much protein hurts your kidneys Reality: Protein helps burn fat, build muscle, and won’t harm your kidneys at all. In 1983, researchers discovered that eating more protein increases the amount of blood your kidneys filter per minute. Many scientists immediately made the leap that a high-protein diet places your kidneys under greater stress. They were proven wrong. Over the past two decades, several studies have found that while protein-rich meals do increase blood flow to the kidneys, this doesn’t have an adverse effect on overall kidney function.

You know how some people go to the gym and just never seem to make any changes? Here are some of the reasons why:

1. Intensity-you have to challenge yourself and try to hit level 10’s in your workout. If you just coast through your workout, you’ll plateau. Challenge yourself in your kickboxing class and your strength class.

2. Nutrition-you can’t have the mindset “I worked out now I can eat/drink what I want”. Nutrition is really 50% of the UBC. Especially as we get older, we need to be more vigilant.

3. Losing weight shouldn’t be the main goal. Toning and reshaping is what we want and you have to have both cardio and resistance training to make this happen. If you leave out resistance training, all you’re doing is going from a big apple shape to a little apple shape. Resistance training reshapes, reshuffles, and keeps your metabolism engine running!

(Press Release, University of Missouri, May 18, 2011)

Your mother told you that breakfast is the most important meal of the day, and she was right- particularly if your breakfast has a protein component. University of Missouri researchers found that eating a protein-rich breakfast promoted satiety (feeling of fullness) and prevented hunger. Using brain scan (MRI), a high-protein breakfast reduced nerve signals to the brain that control hunger and reward-driven eating behaviors. A good strategy for athletes is to consume a breakfast shake containing nonfat milk, whey protein, and flavoring, which will suppress appetite and promote protein synthesis.

-Medicine Science Sports and Exercise, 43, 2011

Taiwanese researchers found that an eight week stretching program involving either static (30 sets of 30=second stretches) or PNF (five seconds of contract=relax=stretch) stretches reduced muscle soreness following an intense eccentric exercise (lengthening contractions) workout. Static and PNF stretching provide unique fitness benefits, and should be included in a well-rounded exercise program.

If you’re healthy and you exercise moderately two or three days a week, you can figure out your calorie intake by multiplying your ideal body weight (IBW) by 14. (If you’re trying to lose pounds, your IBW is your goal weight; for maintenance your IBW is your current weight.) For instance, if you weight 135 pounds and you want to maintain that, you need about 1,890 (135 x 14) calories per day. This is a very rough calculation; for a more accurate assessment, have your metabolic rate tested by fitness professional.