Good Monday!

Wow! The first week of 2018 is completed and week two is here. What an amazing time since this is the month of new beginnings. So many changes take place and decisions made to do things differently on New Year's Day. So where are you in your progress for the new you in 2018? Have you made the necessary adjustments to move you forward to that goal that you have? Everyday matters in the big picture of your life. You must maximize your time and have your priorities in the right place. Only you can control that so make sure you are taking steps towards your goal. Here are few things to remember. I am not a product of my circumstances. I am a product of my decisions. - Steven Covey The most difficult thing is the decision to act, the rest is merely tenacity. - Amelia Earhart Change your thoughts and you change your world. - Norman Vincent Peale

Protein For your weight loss journey, if you are on one, remember that quality nutrients are best to fuel your body. Select foods such as asparagus, potatoes, whole grains, nuts, beans, and soy because they are high in fiber, iron, and B vitamins. Most Americans get enough protein so make sure you are choosing a lean source of it. Lean meat, poultry, fish, and low fat dairy a great sources. Your exact protein needs depend on your age, gender, and how active you are. The National Strength and Conditioning Association (NSCA) has found that The U.S. Recommended Dietary Allowance (RDA) for protein for healthy, sedentary adults is 0.8 g/kg of body weight for both men and women. The World Health Organization identifies the safe intake level, a level that is sufficient for 97.5% of the population, at 0.83 g protein/kg of body weight per day. The safe level ensures a low risk that needs will not be met but also includes the concept that there is no risk to individuals from excess protein intake up to levels considerably higher than 0.83 g/kg. Though the intake set by both of these organizations may be sufficient for nonactive healthy, young adults, it is not appropriate for people who have greater protein needs to help offset protein amino acid oxidation during exercise, repair muscle damage, and build lean tissue. A general recommendation for athletes is 1.2 to 2.0 g/kg per day depending on the sport, training intensity, total calorie intake, and overall health. Fats There are also good fats that come with fish, nuts, seeds, coconut oils, and olive oils. You have omega 3 fatty acids, polyunsaturated, and monounsaturated fats. They are much healthier for your body than saturated fats. Fiber Fill up on fiber to help you with feeling full and better digestion. You can get fiber from vegetables, whole grains, fruits, artichokes, green peas, broccoli, lentils, and lima beans. Raspberries lead the list with highest amount of fiber among fruits. Frequency So now that you have guidelines on what to eat, make sure you distribute your healthy foods over 5-6 small meals a day. You could split those calories equally across all meals. For example, if you are consuming 2000 calories per day, divide it by 6, and each meal will be 333 calories. You will need to plan your portion sizes and structure how these meals fit in your daily routine. Another example is eating a few higher calorie meals during the day when you are highly active and decrease them in the evening when you are not as active. For example, 1st 500, 2nd 420, 3rd 330, 4th 300, 5th 250, 6th 200. Replacements

Meal Replacements shakes or bars are a great way to get calories in your menu that are easy to prepare or ready to drink. These products will control your calories. They’re convenient and tasty depending on what your flavor is. Keep in mind, you will need to change your eating habits to keep the weight off if you stop eating/drinking the meal replacements.

Fasting The process of fastings is also a way to quickly drop pounds, however, experts do not recommend it long term. If you are fastings for religious purposes this information does not apply since the purpose of fasting is for something greater than the number on your scale. Follow your religious practice. Some fasts involve skipping all food for a period, some involve removing a certain food for a period. For example, some fasts you eat every other day, some you eat nothing until 3pm, or another time. Intermediate fasting is still being researched to see how well it will work in the long term weight loss process. Remember, you still need to change your eating habits once your fast ends. Lifestyle Overall, it is better to have an eating plan that you can stick to over time and fits into your lifestyle. No matter how you jumpstart your weight loss, the best way to keep it off is with long lasting lifestyle changes, like a healthy eating plan and physical activity. Source: National Strength and Conditioning Association, NSCA Essentials of Personal Training 2nd Edition Source: How to Lose Weight Quickly and Safely, Medically reviewed by Christine Mikstas, WebMD