June Newsletter
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Schools out, congratulations to all the Graduates, way to go! It is now time to focus on fun in the sun, summer vacation, beach, bikini......EEEEK! If you have been working on your fall, winter, spring bodies, why truly should summer be any different? Stay active, as you always have, continue to make smart food choices and keep a positive attitude about yourself. And ENJOY!

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Are You Obsessed With Your Weight?

I can’t understand why so many people are obsessed with their weight. Almost everyone who is on a weight loss program is obsessed with how much weight they’ve lost. Some people are weighing themselves everyday and if they gained weight from one day to the next, they get depressed or angry and feel like they’ve put in a lot of hard work for nothing.

It’s pretty common knowledge that if you lose 5 pounds of fat, but gain 5 pounds of muscle, the scale won’t budge (or at least I hope this is common knowledge). If you get the exact body that you want on a program, why do you care what the scale says? If you had your dream body but weighed 10 pounds more than you actually wanted to, wouldn’t you be happy with your dream body? Or would you still be disappointed with what the scale says?

It’s how you look in the mirror with your birthday suit on that should make all the difference. And how you look and feel in the size you want to fit into. Take pictures as a measure of progress, not step on the scale. Throw away your scale if you have to, it can actually be your worst enemy.

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10 Motivation Turbo Charges

Unlike cell phones, we don’t have battery status bars to tell us when our energy and motivation are low. But there are some signs, such as a remote control glued to the hand and that hazy, sluggish feeling we all sometimes get. To boost your energy and motivate yourself to be more active, use these quick pick-me-ups.

1. Pump iron. Make sure your diet has plenty of iron. Good sources include whole grains, lean meats, and leafy vegetables. Juice with vitamin C also helps
you absorb iron from plant foods. Iron helps convert food to energy and keeps energy levels high.

2. Reward yourself. Don’t save rewards for some far-off, major goal. Whether it’s
finishing a work project or dropping some extra weight, give yourself rewards when
you hit milestones along the way. Pamper yourself with a manicure or spa day. One
note: If you’re setting up weight loss goals, don’t reward yourself with food.

3. Eat early. Make sure the majority of the calories you eat are in the earlier part of
the day. This will help you make it through your daily routine feeling more energized.
Fueling up early in the day is also a smart strategy for weight loss.

4. Tap into music. When you turn up some tunes, you’re distracted from fatigue. The
music triggers your brain to relax your muscles and encourages blood flow. Another benefit: Exercising to music boosts coordination.

5. Respond to rhythms. Throughout the course of a day, week, and month, we all
go through different phases at which we feel more motivated, or less so. On a calendar, jot down how you feel at different times, scoring yourself with a number equal to your energy level. Then you can plan activities to address each valley.

6. Take a snack break. Combat afternoon sluggishness or give yourself a preworkout
boost with a small, sensible snack. A couple of good examples: a hard-boiled egg with a slice of whole-wheat toast, or a serving of low-fat yogurt with granola.

7. Go old school. Remember when the remote control was your dad telling you to get up and change the channel? All those little tasks we used to do add up. Labor-saving devices have decreased the average calories burned per day by about 800—that’s 1.5 pounds a week! Do dishes by hand, open the garage manually, and, yes, get up and change the station just like your dad told you.

8. Sip lots of H2O. Energy levels dip when you’re dehydrated. Remember: If you’re thirsty, you’re already likely feeling the energy-zapping effects of dehydration. When exercising, drink every 15 to 20 minutes. Otherwise, have a bottle of water handy all the time so you can sip throughout your day.

9. Snooze another hour. Sleep is essential for energy and also helps you burn fat
efficiently and build muscles. Get your body and mind ready for bed with a warm,
soothing shower, or a cup of warm milk or non-caffeinated tea. Keep lights low and turn illuminated clock faces away from the bed.

10. Don’t settle. If you exercise once a day, don’t think that’s enough. Move, move, move. Avoid the temptation to slack off. Take every chance you can to keep moving. Park in the back of the lot and walk to your destination, and use the stairs instead of elevators.



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Soft Fish Tacos

LOVE these things and DEFINITELY recommend going for the optional fruit salsa topping. Mmmmm!

Ingredients:

For Tacos:
2 tbsp. lime juice
1 tsp. garlic powder
1 tsp. ground cumin
1/2 tsp. chili powder
1/8 tsp. salt
Two 4-oz. raw tilapia fillets (or other flaky white fish)
Four 6-inch corn tortillas
1 cup shredded cabbage or dry coleslaw mix
1/4 cup chopped tomato

For Avocado Cream:
2 tbsp. mashed avocado
2 tbsp. fat-free sour cream
1/2 tsp. lime juice
Dash garlic powder, or more to taste
Dash chili powder, or more to taste
Dash salt, or more to taste

Optional topping: fruity salsa

Directions:
Combine lime juice and spices for the tacos in a large bowl, and mix well. Add fillets and evenly cover both sides of each with seasoned lime juice. Let marinate in the fridge for at least 5 minutes.

Meanwhile, combine all ingredients for avocado cream in a small bowl and mix well. Refrigerate until ready to serve.

Spray a grill or grill pan with nonstick spray and bring to medium heat. Grill fish for 5 minutes, and then very carefully flip. Grill for 3 more minutes, or until cooked through. Set aside.

Heat tortillas on the grill or grill pan until warm and just slightly toasted, about 1 minute per side. Plate and spread evenly with avocado cream. Break fish into pieces and evenly divide among tortillas. Top with cabbage, tomatoes and, if you like, some fruity salsa. Fold and enjoy!

MAKES 2 SERVINGS

PER SERVING (2 tacos, 1/2 of recipe): 273 calories, 5.75g fat, 330mg sodium, 30g carbs, 5g fiber, 5g sugars, 27g protein



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