Welcome Back to Reboot Boot Camp!
We are at the halfway point! Can you believe it?
This week, we’re keeping our 30 minutes of moderate activity per day - remember 30 Days: 30 minutes! We’re also keeping our fruits and veggies challenge! But, we’ve got some fun new challenges this week. Our new workouts are also up! I got a little carried away with the advanced one so be ready for a 16 minute workout this week! You’ll love it!
Today’s also the day that we get to connect and reflect on where you are now after 2 weeks of rebooting. 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. You may even want to go back to our Well-being wheel from the first day.
Here’s our Week 3 Tracker too.
Alright boot campers, let's do this!! I'll be back on Tuesday with your next challenge of the day!
Challenge #1: Boost Your Daily Dose of Joy!
Three methods for boosting joy are 1) socializing and playing and 2) Acts of Kindness or 3) Gratitude.
Pick 1 or do all 3 of the following Joy Boosters Each Day:
1) Socialize and Play. Yes, you read that correctly! Greatest. Challenge. Ever, Right? Research consistently shows that one of the biggest contributors to our health and happiness is spending time with people that we care about and who care about us. In fact, social interaction is a consistent thread among the Blue Zones around the world, the areas where people tend to live the longest and healthiest.
Healthy choices are contagious. Healthier friends and loved ones also tend to help make us healthier. Think about how being around someone who makes healthy choices influences your choices? They inspire us to make healthier choices. And, we inspire others as well. You are a tremendous influence on your loved ones as you continue your Reboot healthy choices!
We not only feel better when we have quality interactions but we also tend to eat better when eating with others. This is part of the reason that #5 on Brazil's dietary guidelines is to "Whenever possible, eat in company, with family, friends, or colleagues."
Playing! Kids do it all the time. And, just because we've grown doesn't mean we should stop. You don't have to play with Legos to play though David Beckham says he does for stress relief. Play is very individual. All of the physical activity we've been doing through this program is play, You can color, watch a movie with friends, garden, or anything else that takes you away from your typical daily responsibilities. More on the benefits can be found here
Shawn Achor, the author of The Happiness Advantage, lists both acts of kindness and a gratitude list as evidence based habits that can boost our happiness levels. He also states that no matter what your genetics, your age or your environment, these habits can actually stimulate a more optimistic mindset. The best part is they only take 2 minutes.
2. Acts of Kindness. Achor states this habit is the most powerful. For two minutes each day, start your day by writing a two-minute positive e-mail or text praising or thanking one person you know. Do this for a different person each day. Not only do people who do this boost someone else’s day but they usually receive great texts and emails back. They also have a high score on the social connection scale. And, this relates write back to social connection being one of the biggest factors in long-term happiness.
3. Pick 3 new things that you’re grateful for each day. With this habit, you simply look for 3 new things each day that made you happy. But, instead of just saying, “I’m grateful for my partner”., you have to be very specific. A more specific statement would be something like, “I’m grateful that my partner and I were able to talk over a glass of wine today. I felt like we were able to connect for just a few minutes in our crazy day.” By being very specific, we help our brain set a new pattern of thinking.
So there’s your first challenge for each day- have some fun, spread some kindness and gratitude. Pick one or do all 3 each day! I think you’ll like this challenge!
Reboot Challenge #2: What’s Your Sweet Spot? Reduce Added Sugar Intake to Less Than 24 g of Added Sugar*
We’ve been concentrating on fruits and veggies! And, we’re still going to keep that momentum going. But, this week though, we’re also going to look at added sugars that can sneak up on us and sneak into our days. Don’t worry, you don’t have to give up all sugar. Rather, we’re going to reset our cravings and become mindful of our intake.After all, have you ever noticed that the more sugar you have, the more you want? This week we're going to work to reset our sugar cravings.
Why? We all know that if we consume too much sugar, we can gain weight. But, too much sugar has other effects on our body as well. Sugar has has been shown to cause inflammation in our bodies and tax our immune system. Studies have also linked too much added sugar to:
Worsening of conditions such as depression and anxiety
Memory and learning difficulties
Increase in triglycerides
Lower levels of HDL
Sugar also tends to put us on a blood sugar roller coaster which causes our energy levels to go up and down. When we're in the low energy phase, we want more sugar. And, as if this isn't enough, sugar has even been shown to accelerate the aging process! Yikes!
In fact, a study in JAMA views overconsumption of added sugar as an independent risk factor not only for cardiovascular disease but also for diabetes, dementia and liver cirrhosis. Added sugar does not include naturally occurring sugars that we find in foods like fruit and milk. Rather, the study looked at added sugar in items like soda, candy and other added-sugar foods like bread and pasta sauce.
Why are we concentrating on added sugar? Naturally occurring sugar like the kind we find in an orange isn't as concerning because the orange is also packed with fiber, antioxidants and vitamins. All the good stuff in life!
Tips to reduce added sugar this week?
One of the big questions I get is, "what do I do if I have a birthday party?" If you have a special occasion like a birthday and want to have a piece of cake, go for it and enjoy it. You can also reduce your portion size, not finish the whole thing or even skip it. I promise you'll still have fun at the party.
Be on the lookout for sugar's code words on food labels. If it ends in an -ose, say adios. It's probably sugar. Here are a few other code names for sugar:
Add some flavor to your water by tossing some fruit or cucumber in your water.
Choose unsweetened cereal, yogurt, oatmeal, etc and add your own sweetener. You'll use much less than the food manufacturers will put in the item.
Use spices like cinnamon, vanilla extract and cardamom to add flavor so you'll need less sweetener
Craving dessert? Try some berries. If you really need something sweet, top your berries with some 70% or more dark chocolate which has less sugar.
Are you using sugar as a reward? Notice if you're using a sugary treat as a reward for getting through a tough day or something else that you didn't want to do. If you do notice you're doing this, think of an alternate reward.
Don't buy it. A great way to make sure you don't eat sugary items is to simply not bring them into your house. Then, you won't be tempted by that ice cream starting at you in the freezer!
Challenge #2: Watch Your Added Sugar. Try to consume less than 24 g of added sugar/day (1 tsp- 4 g.)*
*The latest proposed sugar guidelines from the American Heart Association and the World Health Organization.
Challenge #3: Do Your 10 Minute Workout Every Other Day and 30 Minutes Every Day!
Our Week 3 (10 Minute) Workout is up!
Ok. Admittedly, the advanced workout is more like 16 minutes this week. I got carried away. It’s a good one though! Today and every other day be sure to complete Week 3! You can also feel free to do both week 1, 2 or 3 together when you have time. This will help to get you to our 30 Minute Moderate Activity Goal too!
Remember, do the Week 3 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: 6,500 steps
Advanced: 11,500 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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