Welcome to Week 2 of Reboot Boot Camp!
Today’s the day that we get our new challenges for the week and our new STEP challenge! We’re also keeping our 30 minutes of moderate activity per day! Just keep the mantra, 30 days: 30 Minutes in mind as we work to maintain this new habit. The longer we maintain a change, the more likely it is to become a habit!
This is also why we’re maintaining and building on our veggie challenge from next week. You may be interested to know that almost every boot camper wants to increase their vegetable intake! So, we’re all in this together!
Today is also the day that we check in with each other. Again, you can do this through email, text, google hangouts or phone. We would just need to schedule a time for the last two options so let me know.
Wondering what to tell me when you check-in? Simply take a few moments and reflect on the past week. You can let me know how you are in a manner that works best for you. For instance, you can send me a picture of your tracker or simply give me a bullet point run down of each of the challenges.. Or, you can simply tell me where your thinking is now after our first week together. You could choose to let me know about your successes, challenges or barriers that you’d like to chat about with me. You may even want to go back to our Well-being wheel from the first day. We all work a little differently so I’ll meet you wherever you are!
To help keep you on track, here is your Week 2 Tracker so you can track your progress!
Alright boot campers, let's do this!! I'll be back on Tuesday with your challenge of the day!
Need to revise your Well-Being Wheel from last week? You can here
Challenge #1: Eat 5 - 7 servings of veggies AND 3 - 5 servings of fruit per day.
Remember last week when we concentrated on 5 - 7 servings of veggies, we're keeping that challenge and raising you fruit servings. One of our goals is to boost our variety of antioxidants! You’ll also probably notice a side benefit that you’re reaching for healthier snacks and you don’t experience blood sugar highs and lows.
What are antioxidants again? We talked a bit about them last week. Antioxidants help to clear toxins and the results of oxidation out of our bodies. They fight against the damage that free radicals (the byproducts of our bodies using oxygen) can cause in our bodies. They also help to fight cancer, aging, arthritis, inflammation as well as the effects of stress, pollution and the sun on our bodies. They even help to prevent macular degeneration and help to keep our brains healthy!
These antioxidants are part of what make fruits and vegetables nature's anti-aging products. They play a critical role in helping us feel and look fantastic.
Where can you find antioxidants? Remember, antioxidants are found in different foods like blueberries, spinach, tea, coffee, spices, red wine, and even dark chocolate (70% or more of cacao).
What colors should you strive to eat each day?
Aim for the colors of the rainbow! Dark green, pale green, white, orange, yellow, red and purple are all awesome. With summer's arrival, there are so many beautiful and fresh local fruits and vegetables available. Remember, the sugar in fruit is not the same as added sugar because fruit is loaded with fiber, vitamins and minerals. Enjoy!
What's an easy way to hit this goal?
Use the 50% rule. This is important. Whether you're home, at a restaurant or on the road, fill up 50 % of your plate with veggies or fruits at each meal.
Snacks. Pack cut up veggies for a snack or toss an apple or banana in your bag for a snack. Nature provided food that has perfect packaging for on the go snacking.
Fruit for dessert. Grab an orange, strawberries or blueberries for dessert. You can drizzle some dark chocolate on the strawberries for a delicious antioxidant filled dessert. Or, if you haven't tried a grilled peach, your life isn't complete. Remember, how we grilled veggies this weekend? Now use a grill or a grill pan to grill up some fruit. Slice a peach in half and drizzle a little honey and/or cinnamon on each cut-side half. Place it cut sized down on a medium-low flame for just a few minutes. So easy and so good!
Combine fruits and veggies. A favorite dish of mine in the summer is basil, watermelon and tomatoes. Sprinkle some salt, olive oil and balsamic on it. When I was in Sedona, Arizona, I had such an easy and delicious appetizer. Sliced up honey dew and cantaloupe melon sprinkled with some olive oil, salt, pepper, lime juice and some red pepper flakes for a little heat. So easy!
What's a serving of a fruit or veggie again?
In general, a serving size for medium apple is about the size of a tennis ball. For canned, frozen or fresh fruit or vegetables, a 1/2 cup is typically a serving size. For leafy greens, approximately 3 cups raw or a 1/2 cup cooked.
Enjoy! The summer is such an amazing time for fruits and veggies! Celebrate how beautiful they are and the amazing flavors that nature produces! Keep your eyes peeled for new recipes in our Reboot Dining Tent.
Now, that we’ve rebooted your fruit and veggies! Let’s get moving with your next 2 goals!
Challenge #2: Find Your Sleep Sweet Spot!
One of the best ways that we can deal with life, feel good and even help our waistlines is to get some sleep!
Sleep is essential to human beings. We need it as much as we need water and food. But, for many of us, sleep is also one of our biggest challenges. Whether we're trying to find the time to sleep, trying to go to sleep or trying to stay asleep, everyone has their own unique relationship with sleep.
Here are a just few of the reasons that sleep is so important:
Want to lose or maintain weight? There are three important appetite regulators that are affected by sleep. Ghrelin which tells us to eat more, leptin tells us to eat less and endocannabinoids which like to tell us whether to snack. When we don’t get enough sleep, our body signals to us to reach for carbohydrate rich foods. Our levels of ghrelin increase, leptin decreases and endocannabinoids tell us that reaching for a snack is a great idea. Lack of sleep also increases our desire for rewards which often involves food. And, lack of sleep also just means that we’re simply awake for longer and therefore eat more too.
Cortisol, belly fat and sleep. Lack of sleep can also influence our stress hormone, cortisol, levels. Cortisol should be highest in the morning and the lowest at night so that we can go to sleep. When we’re stressed however, our cortisol can get off rhythm. Not only are higher levels of cortisol linked to the accumulation of belly fat but also to lack of sleep. And, when we have higher levels of cortisol, we have trouble sleeping. Lack of sleep further increases our cortisol levels which leads to our body wanting to accumulate more belly fat and also makes it harder to sleep. Then, we’re officially in a sleep/stress loop. This is why it’s so important to do relaxing activities before bed and really pay attention to your sleep hygiene so you can try to get back on track.. Meditate, watch something funny and read something that relaxes you. Don’t watch the news!
Sleep is essential to your workouts. Sleep and rest is critical to your physical performance. This is when our muscles repair and build.
Brains spring clean when we sleep. Our brain files things away and cleans out proteins to get ready to learn the next day. In fact, if I could go back in time and tell my younger self one thing, it would be to shut the books and go to sleep. Adults need 1.5 to 2 hours of deep sleep each night. This is not only the time we clean but also when we produce human growth hormone which helps our bodies stay young. During sleep is also when our brains and body remove damaged mitochondria and proteins. And, during sleep is also when “the space between brain cells enlarges, marking room for the flow of ions and debris, like amyloid. It’s called the glymphatic pathway, and it works best when sleeping on your left side.” (Gottfried, M.D., Sara, Brain Body Diet)
Age and sleep. As we age, it can be more difficult to sleep. There is some good news. Older adults appear to be more resilient around the effects of sleep deprivation compared to younger adults so score one for getting older. But, still aim for sound, quality sleep.
Emotional Well-being. Sleep helps our self-esteem, our patience, our emotional well-being, our levels of inflammation (which are tied to brain health) and simply our ability to cope with daily life.
So how much should you get?
The new research suggests that the sweet spot for most people is between 6.5 and 7 hours. Generally, most people are somewhere between 6.5 and 8 hours. Every one is a little different so play around with how much sleep helps you feel your best.
What do you do if you can’t go to sleep or wake up? Simply tell yourself that it’s okay to just rest. There are still benefits! You don’t want to stress about trying to sleep. And, sometimes, when we tell ourselves that we don’t have to go to sleep, we go to sleep.
Figuring out Your Bedtime
The most important step is to figure out what time you need to go to sleep to meet the challenge. Follow these questions to find your bedtime:
What time do I need to get up tomorrow morning?
Now, count backwards 7 - 8 hours from what time you need to wake up.
Add on 15 minutes to allow yourself time to fall asleep when you get in bed.
You now have your non-negotiable bedtime.
Develop A Sleep Routine
Before we tuck little kids into bed, we often give them a bath, dim the lights and read a happy bedtime story. Kids have the right idea! A warm bath or shower relaxes our bodies.
Read a happy bedtime story. Again, kids have the right idea. A happy story promotes happy thoughts. Upsetting conversations or news programs too close to bed can have the opposite effect. They actually increase stress hormones like cortisol and can disrupt sleep.
Begin to dim the lights an hour before bed to promote the production of sleep-inducing melatonin.
Keep your bedroom cool.
Try the Calm App and listen to the sleep stories feature.
Try using a weighted blanket. They can be pricey but people find they help with a more peaceful slumber and reducing anxiety.
Plan to stop using your computer, IPads, smart phones and video games 30 minutes to an hour before bed. The blue light that's emitted from them can actually suppress our production of melatonin, the sleep-inducing hormone. Set your devices to automatically turn on a blue light filter at a certain time each night especially if you’re binge watching on your phone or tablet/computer.
How bright is your bathroom light? This is a common one. Sometimes, we do all of the above steps and we're sleepy. But, we then wash up and brush our teeth in a bathroom with really bright lights which wakes us back up. When it's time for bed, instead try to use the light from the hallway or invest in a dim light for the bathroom to use before bed. This has been a game changer for people.
I could write a book on sleep but these tips will hopefully get you started on a peaceful slumber. Aim to find your sweet spot of sleep per night, Or, if that's impossible especially if you have a young baby, try to increase your sleep by 15 minutes at night or during the day when the baby is napping.
Challenge #3: Do Your 10 Minute Workout Every Other Day and 30 Minutes Every Day!
Our Week 2 (10 Minute) Workout is up!
Today and every other day be sure to complete Week 2! You can also feel free to do both week 1 and Week 2 together when you have time. This will help to get you to our 30 Minute Moderate Activity Goal too!
Remember, do the Week 2 Workout every other day. Ready? Set. Go! Click here to enter the Reboot Workout Studio
Step Challenge of the Week: We’re taking it up a few steps this week!
Beginner: 6,000 steps
Advanced: 11,000 steps
Good luck with your 3 Challenges! Don't forget to check them off on your tracker.
We’ll be back together on Tuesday for our first challenge of the day!
Here’s Your Reboot Boot Camp Toolkit:
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