Lisa lost 55 pounds with healthy food and exercise. After her thyroid was removed due to thyroid cancer, losing the pounds got even more challenging. In 2014, she started taking steps to transform her life and her eating habits. At 51 years old, she is thriving and encouraging people to embrace healthy habits. 

Lisa lost 55 pounds

There is a poem that perfectly describes my health journey. It’s called a “Beautiful Mess.” This is ME. I looked cute but felt like a huge mess. 

In 2008, I was diagnosed with thyroid cancer and underwent a complete thyroidectomy. Losing my thyroid set my weight challenge into overdrive. In 2014, seeing a photo taken during a girlfriend’s birthday celebration in Florida changed my WHOLE life. I couldn’t believe it was ME. 

I’ve been on this journey for seven years. I’ve had ups and downs. I can honestly say that I finally figured out what works and what doesn’t work for me. I enjoy this lifestyle, even the challenges. I’m still a work in progress, especially now that I’m 51 years mature, Lol. I purposely use every day to encourage someone to live a healthier lifestyle at all levels. I do this in my walking group, called SOLE2SOLE, and my fitness groups. Getting healthy to stay healthy is my goal! 

Lisa lost 55 pounds

How did you change your eating habits?
In the beginning, my eating habits were horrible. I didn’t eat. I basically starved myself. Then I tried different plans, from Weight Watchers to Nutrisystem. Next, I got a nutritionist who created a healthy diet for me. It worked for a few months, but then my non-metabolism body caught on. 

It took a couple of years to figure out how to trick my body into burning fat. Since 2017 I have done just that. I detox with JJ Smith’s green smoothies for two weeks every other month, followed by a meal plan which usually consists of Keto foods or micronutrients.

Tell us about your workout routine.
I love working out now. However, it was a struggle in the beginning. I would sleep in my workout clothes to motivate myself. I tend to work out 5-6 times a week. I do mostly strength training, HIIT, and cardio.

What was your starting weight? What is your current weight?
My starting weight was 215 pounds, and today I weigh 160 pounds. My goal weight is 150 pounds.  

What is your height?
My height is 5″5.

What is the biggest lesson you’ve learned so far?
Through the ups and downs, I think the biggest lesson has been never be ashamed to hit the RESTART BUTTON.  

What advice would you like to share with women who want to lose weight?
It’s okay to have a cheat “meal,” not a cheat day. I permit myself a cheat meal every 14 days.

Is weight loss surgery part of your journey?
Although I haven’t had weight loss surgery, I am considering a tummy tuck to remove the remaining loose fat around my abdomen. After four pregnancies and two c-sections, it’s my least favorite area. With it, it’s hard to achieve my desired look.

Instagram: @Lisaasil70

Lisa before and after weight loss
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For the first two weeks of Levi’s life, Daniel and I looked at each other, shook our heads in disbelief, and said, “Now THIS is an easy baby.” We remembered how hard it was when James was a newborn. He was perfect in every way and we loved him like crazy…but he never slept. I remember friends and family would visit and ask, “So is he just sleeping ‘round the clock?” No, nooo, I’d say, not even close. James came out of the birth canal wide awake and ready to see the sites of life. But Levi—Levi didn’t even open his eyes for the first two days. He didn’t fuss, didn’t seem to need much at all—he just slept. He didn’t even cry in the car, like James always had. Daniel and I were so surprised, so happily, happily surprised. Relieved even! By the time he was a week and a half, still a sleepy little lamb, we really thought we had it made in the shade. Sure he projectile vomited every day, but his brother spit up all the time, too, and as with any symptom you google, it could be normal (or an immediate medical emergency…but probably normal…). And then.

Right around the two-and-a-half-week mark, it all changed. Levi was awake—and he wasn’t happy about it. It was like he wanted nothing more than to sleep but he just couldn’t bring himself to do it. He’d start to drift off and then his body would fight desperately to hold on to alertness. It was like we were witnessing his mind and his body wrestle. Suddenly he could not sleep unless he was in our arms, which wasn’t that out of the norm for us, since James wanted to be held, too. He was a newborn after all. But the holding became more and more of a constant, urgent need. He began crying uncontrollably, inconsolable for most of the day, every day. He’d pull his legs up to his chest and writhe in discomfort. The projectile vomiting continued. Nothing soothed him.

So we changed formulas, to something gentler. It took half a week—maybe more—to take effect, but slowly he stopped throwing up. He seemed to be in less discomfort after he ate. But the crying didn’t stop. We went to the doctor for his one month well visit. We love our pediatrician. She’s been our doctor for the past two years with James. And when Daniel told her all that was happening with Levi she nodded, understanding, and said, “It sounds to me like classic colic.”

Colic.

I can’t tell you how many times I found myself, at 3am, googling, “How to tell if my baby has colic.” In my family, colic is talked about like a living nightmare, like a disease you pray you don’t get. My brother was colicky. My niece, too. This cousin, that cousin, so-and-so’s sister’s son. Colic is what I feared.

And yet, hearing the pediatrician say it was oddly calming. Validating. It relieved me to know that likely nothing more was the matter with our baby. For a week I’d asked Daniel repeatedly, “What if he has something wrong? Like really wrong.” We wondered. And of course, there is always worse. So when the doctor said colic, I was reassured that no, fortunately, it wasn’t worse. It was just a challenge that we’d make it through. She told us it tends to last 3 or 4 months, that it usually peaks at 6 weeks, that there are a lot of things people will recommend trying, but from her experience, sometimes babies just, well, cry for 3…maybe 6…months.

We started giving him a probiotic and these colic drops that stain everything I own. I have discovered that everything I own is light colored. I don’t know if either works because he’s still crying, but one thing they do do, is make me feel like I’m trying. And that’s something.

The one thing that seems to help is bouncing him on the exercise ball. He likes to be cradled and bounced vigorously. He still might fuss and cry a little but the screaming usually stops. We have an upstairs ball and a downstairs ball and my vertebrae are smashed to dust, but at least there is something we can do.

Daniel and I are essentially passing him back and forth between us, holding him and bouncing him for almost all of his sleep because if we don’t (and we’ve tried), he will cry to seemingly no end. Daniel takes the first shift of the night, until 3am, and then I get up with him. On a good day, Levi will do one period of sleep of 2-3 hours at the beginning of the night, which is an improvement from a month ago.

Overall he is trending in a better direction. He has less periods of intense crying and more ability to de escalate. But Christmas Eve was a low point. We were at my parents and didn’t have the precious exercise ball, so when he started to get upset, he couldn’t stop. We tried walking, running, jumping, rocking, but nothing could calm him so we had to leave early and the heartbreaking ride home with one son screaming and the other blocking his ears and quietly singing to himself was a low point in this parenting experience.

So as it turns out, colic is a living nightmare. That’s the way it feels. It’s impossible to imagine how stressful it is without experiencing it, and I know that now. The shrieking and crying, the powerless feeling of not being able to soothe your precious tiny baby, the 24 hours a day of it and not knowing if or when it will end…it’s hard. It’s isolating. I’ve talked to other moms who have been diagnosed as having PTSD after going through particularly bad colic, and I can understand why.

It might be a bit easier if we weren’t also trying to care for and engage with a two-year-old, or if we weren’t in a pandemic where no one can really come over and help or just distract us from the crying, but hey, nobody said it would be easy. And really, it’s all going to be OK. All of this is survivable. If nothing else, it brings Daniel and me even closer. There’s not a day that goes by where I don’t look at him and think, oh thank God for you.

We’re still hanging in there, living fiercely in the present moment, one moment at a time, and not thinking ahead because that only creates anxiety. We’re tired. Sometimes it feels like my body is pumping out adrenaline and cortisol nonstop. I have had some incredibly low moments where I really feel incapable of being a mom in this situation, at least the kind of mom I want to be. I wish I had endless patience and compassion but there are times where I just can’t take the screaming anymore and hand him off to Daniel and head to the basement and cry. But as bad as it is, I’m not hopeless. I think things are improving. It’s the gift of the second child: knowing that nothing lasts forever. And listen, there’s still a whole lotta joy around here. This is what it is to be a parent. I will do anything—everything—for these tiny, unbelievably lovable beings we made, even if that means I lose sleep and many, many brain cells in the process 🙂

Disease, Health Risk Factors.-cardiovascular

 

 

Disease, Health Risk Factors.

 

My Activity:

 

Activity is important to maintain a healthy body. When you are not sleeping your body was designed to be almost continually active.

If you immobilize a limb for just three hours, it starts to degenerate. That’s why even during sleep you automatically flex and stretch; turn more than a hundred times in one night. Inactivity is deadly!

You can read this in a report by Dr. Walter Bortz in the Journal of the American Medical Association in 1982.

He reviewed over a hundred studies showing that the sedentary lifestyle developed; in the last 50 years in America causes widespread bodily damage.

This damage occurs independently of other health risk factors, like smoking, alcohol, fat, age, and family history of the disease.

 

 

Here follow some of his findings:

 

By itself, simple inactivity causes a chain reaction of cardiovascular decay. First, it reduces vital capacity.

That means, sitting like a slug reduces your ability to take up and use oxygen. As a result, muscles, organs, and the brain become partially oxygen-deprived.

In addition, inactivity reduces cardiac output, that is, the ability of your heart to pump blood around the body.

So, the tissues of couch potatoes become double deprived. They get less oxygen and less blood and the essential nutrients the blood contains.

To make up these deficits, your body constricts arteries, thereby raising blood pressure.

This arterial constriction on top of a weakened heart not only increases the risk of clots and stroke.

But also makes your cardiovascular system less able to respond to sudden movement or changes of position.

Consequently, sedentary folk often suffer dizziness; on standing, because the impaired system cannot instantly increase blood flow to the brain.

Wish any sudden movements they are prone to falls and accidents because the restricted system of blood flow cannot respond efficiently.

 

 

One of the most interesting studies.

 

This shows that more sedentary people than active people are hit and killed in traffic accidents.

Because their weakened cardiovascular systems make them incapable of performing. The nimble moves required to avoid oncoming traffic, without becoming dizzy and staggering or falling in the process.

Inactivity also increases levels of cholesterol and triglycerides. Triglycerides are the fats you store, and we know that inactivity makes you fat.

Inactive muscles shrink, compromising your ability to burn fat, to perform even simple tasks, like running upstairs, and even to hold up your skeleton.

Bones also thin and weaken, because your skeleton requires continuous resistance exercise in order to grow a new bone matrix.

 

 

Inactivity:

 

A combination of inactivity and poor bone nutrition is the major cause of the epidemic of osteoporosis. Now burdening America – another man-made entirely preventable disease.

Inactivity also disrupts bowel function and disorders of glucose metabolism, independently of whatever food you eat.

The near epidemics of intestinal disorders and adult-onset diabetes in America bear mute testimony to our slug lifestyle.

Sex hormone levels also decline with inactivity, now linked to the huge increase in impotence in America.

The evidence is overwhelming that the incidence of male impotence in America has doubled since the 1940s.

Activity Can Save Your Life One of the best studies was conducted by renowned exercise guru Dr. Kenneth Cooper at his Aerobics Center in Dallas.

They followed 13,344 men and women for 15 years. This meticulous research, controlled for all major interfering variables; like age, family history, personal health history, smoking, blood pressure, cardiovascular condition, and insulin metabolism.

At the fifteen-year follow-up, a reduced risk of death was closely correlated with physical fitness. This included death from cardiovascular diseases, a variety of cancers, and even accidents.

 

 

There is no longer any doubt:

 

Exercise can save your life, while couch potatoes create an existence that is nasty, sick, and short.

Activity Strengthens Heart and Lungs Numerous studies. Show that exercise protects your body by maintaining vital capacity; therefore maintaining adequate oxygenation of tissues.

The average sedentary American male aged 45 has lost half his ability to take up and use oxygen. With one year of the right exercise, he can restore it to the level of a 25-year-old.

Dr. Bortz rightly stated that the health benefits of restoring vital capacity are superior to any drug or medical treatment in existence.

In contrast to the weak cardiac function of sedentary folk, the athlete’s strength, a slow pulse is telling evidence of a healthy heart.

Many have rates in the 40s, and the Colgan Institute; one recorded champion cyclist Howard Doerfling at an incredible 29 beats per minute.

Sedentary folk, however, are likely to show heart rates in the 80s or 90s. When heart rate rises above 84, the risk of coronary heart disease more than doubles.

Activity protects blood pressure most average people show blood pressure of 120/80; which is regarded as normal, but this is not normal at all.

 

 

We know that these people are already on their way to disease.

 

The risk of cardiovascular disease starts to rise as systolic blood pressure goes above 103 mmHg. By 120 mmHg, previously thought to be normal, risk has risen from 51 to 77 per 10.000 people.

That is an increase of 50%. By 135 mmHg, a level that many physicians still regard as marginal, but acceptable, risk has doubled.

Beyond 135 mmHg you are a walking time bomb. The same applies to diastolic blood pressure. The usual levels found on average people are 80-89 mmHg.

Recent research shows that these figures indicate a pre-disease state.

Diastolic pressures below 80 mmHg show an incidence of new cardiovascular disease of 10 cases per 1000 people. But by 90-89 mmHg; it shows an incidence of 40 cases per 1000 people, a risk increase of 300%.

 

 

Don’t fret.

 

It’s easy to reduce blood pressure with the right exercise. Many studies show that exercise works for older people as well, in whom you might think the damage to blood pressure is permanent.

In a typical study sedentary hypertension patients, aged 55 to 78 years were followed. All had elevated blood pressure.

After participating in an exercise program, systolic blood pressure fell by a whopping 20 mmHg. Regular exercise will lower blood pressure in almost anyone.

Activity Lowers Cholesterol Despite media beatings, cholesterol is not the bad guy. Cholesterol is essential to every function of your body.

It forms part of all your organs, including your heart and your brain. Your body makes all your steroid hormones, including adrenalin, estrogen, and testosterone from cholesterol. You cannot live without it.

 

 

Most of your cholesterol is not from food at all.

 

It is manufactured in your body mainly by the liver. When a healthy person eats high cholesterol foods; the liver immediately reduces its own cholesterol production to keep blood cholesterol low and healthy.

Disordered cholesterol metabolism. Is the cause that blood cholesterol rises to dangerous levels; and is a man-made disease, caused mainly by our degraded nutrition and sedentary lifestyle.

As you probably know, we have “good” high-density lipoprotein (HDL) and “bad” low-density lipoprotein cholesterol.

Total cholesterol is mostly LDL, and this is still one of the best predictors of cardiovascular disease. You can measure this total cholesterol with a simple device at home, it is called the “Accumeter”.

What is a healthy cholesterol level? You may ask. The American Heart Association and other US health authorities made in mid-1980 below 200 mg/dl their official recommendation.

Today we know that this is too high. In a comprehensive study by Dr. Jeremiah Stamler, he followed 356,000 men in 28 US cities.

Following his research, death rates from cardiovascular disease start to rise when cholesterol gets above 168 mg/dl.

Total cholesterol in sedentary American men and women rises over 200 mg/dl in their 30s and reaches about 220 mg/dl by age 45.

It’s clear that sitting like a slug exposes oneself to disease. Recent research shows that average cholesterol levels in runners and bodybuilders; ranged between 158 mg/dl and 183 mg/dl. It proves that exercise makes a healthy difference.

 

 

Cardiovascular diseases are far out of our biggest health problem.

 

It kills more than twice as many Americans as all cancers; nine times as many as all other lung and liver diseases together, and 28 times more than all forms of diabetes.

There are good reasons to warn everybody to start an exercise program; to have a thorough medical and physician’s approval before they start.

Sudden exertion in sedentary people. “raises their chances of a heart attack by….100 fold! A health letter from the Mayo Clinic stated. “Most people who have heart attacks during activity are sedentary or have underlying heart disease and overdo it.”

Activity Prevents Cancer Most cancers are slow-growing diseases, eating silently away at your body for years before they show up.

Despite the overblown claims of successful treatment by the National Cancer Institute, once cancer emerges, medicine is usually powerless.

Remember the swift deaths of Michael Landon of pancreatic cancer and Jaqueline Onassis of Lymphoma.

If there was an effective treatment, don’t you think those immensely rich people would have bought it? So, if a little of the right exercise can prevent cancer, it’s worth all the gold in Fort Knox.

And above all, like the other best things in life, it’s free! From a study by Dr. Kenneth Cooper.  It showed that the incidence of all forms of cancer was closely correlated with a lack of physical exercise. Unfit men and women were 300% more likely to develop cancer.

But the best finding from this study is that you must move only a smidgen out of couch potato land to prevent cancer big time.

 

 

Activity Against All Diseases.

 

The right exercise is a major strategy for preventing and treating all diseases. Physicians who do not incorporate exercise into their treatment protocols are guilty of malpractice.

The right exercise maintains your heart, lungs, your muscles, your bones, a healthy level of body fat, even your intestinal function.

But what about more subtle functions, such as insulin, and your body’s handling of sugar? We know that couch potatoes lead to glucose intolerance.

However, research has shown not long ago that getting off the couch not only maintains insulin function; to deal with the sugar but also can reverse decades of damage.

In healthy people, the right exercise completely protects glucose tolerance against degenerative; changes in insulin metabolism that lead to adult-onset diabetes.

Research has revealed the major way in which activity protects you against all diseases. It started with evidence that exercise increases overall white blood cells.

Then came more precise findings that moderate exercise. Increases bodily production of lymphocytes, interleukin 2, neutrophils, and other disease-fighting components of the immune system.

There is no longer a doubt that the right exercise strengthens your immunity. Hence it strengthens your resistance against all sorts of damage, decay, bacteria, viruses, toxins, even radiation.

 

Finally.

Remember the wise words of Louis Pasteur, the father of modern medicine: “Host resistance is the key”.

 

 

 

Hello Beautiful Ladies,

I am going to tell you few details about good posture to stand. I will tell why it is more important.

When you look at few people, you feel they are very confident and the way they carry themselves will be super bold. Let me ask you, have you ever noticed how they stand. Look at the below actress.

Tips For Good Standing Posture

Look at her,

  1. Shoulders straight
  2. Flat tummy
  3. Straight back
  4. Straight neck.

Whats Slouching ?

To sit, stand, or walk with an awkward, drooping, excessively relaxed posture. Most of us tend to stand walk like this.

slouching indian weight loss

Importance of Good Standing Posture

  1. Slouching will post lot of pressure on your spine and knee. It may result in osteoporosis.
  2. If you want to reduce your tummy. You need to stand straight ba ba.. Slouching will make your tummy appear bigger
  3. One more area where you slouching will critically affected is your neck
  4. You will look exhausted or you will exhibit unwillingness to work

 

bad standing posture

Tips For Good Standing Posture

  1. Stand straight
  2. Keep your weight on the balls of your feet. (as if you are going to run)
  3. Keep your shoulders straight. It may find little un-natural to stand like that. But remember, its a good habit.
  4. Push your butt outwards. (Do not feel shy to show off your assets ;))
  5. Push your head back and look straight.
  6. Practice it when you sit, stand and walk.
  7. Initially correct yourself and practice and finally that you will acquire that posture.

I always get inspired by actress Shreya Saran..Best posture to stand !

shreya saran hot

You may also like reading –

This easy ground turkey stir fry has all the complex, savory-sweet flavor you love in a good Asian stir fry but with minimal effort on your part. The sauce is simple, made with just 5 pantry staples: soy sauce, hoisin sauce, garlic powder, toasted sesame oil, and cornstarch (optional).

Great flavor aside, the allure of a stir fry recipe is that it comes together quickly. But even the quickest ones require some prep work—chopping veggies, mincing garlic, dicing meat…Not this one. This ground turkey stir fry is as quick as it’s ever gonna get and yet it tastes as good as the best of them. Just pop a pound of ground turkey in a frying pan, cook it through, and stir in a straightforward sauce made with soy sauce, hoisin sauce, sesame oil, garlic powder, and a little cornstarch to aid in thickening.

The two workhorses at creating big flavor with minimal effort on your part are hoisin sauce and toasted sesame oil. If you’re not familiar with hoisin, it’s a thick, salty-sweet sauce that’s commonly used in Chinese cuisine. The great thing about it is that a little goes a long way to provide complex savory flavor without a ton of other ingredients. The toasted sesame oil is just as powerful, infusing the sauce with warm, nutty sesame flavor. Don’t skip it!

stir fry recipe with ground turkey

Serve this turkey stir fry over rice (cauliflower rice is great, too!) with any veggies you like.

Ground Turkey Stir Fry

This easy stir fry made with ground turkey has all the complex, savory-sweet flavor you love in a good Asian stir fry but with minimal effort on your part. The stir fry sauce is simple, made with just 5 pantry staples: soy sauce, hoisin sauce, garlic powder, toasted sesame oil, and cornstarch (optional).

Prep Time5 mins

Cook Time15 mins

Course: Dinner, Main Course

Cuisine: Asian

Keyword: 30 minute meal, easy stir fry, stir fry recipe

Servings: 4

Calories: 188kcal

  • 3 tbsp soy sauce
  • 2 tbsp hoisin sauce
  • 1 tbsp water
  • 1 tbsp toasted sesame oil
  • 1 tsp garlic powder
  • 1 tsp cornstarch (optional, but it helps to thicken the sauce)
  • 1 lb lean ground turkey
  • In a medium bowl, whisk together the hoisin sauce, soy sauce, water, sesame oil, and garlic powder. In a separate small bowl, whisk the cornstarch with 2 teaspoons of water until smooth. Set aside.

  • In a large nonstick skillet or wok, brown the ground turkey over medium-high heat, crumbling it with a spatula as it cooks. Once browned and cooked through, stir in the soy sauce mixture. Bring to a simmer and let the mixture cook for 2-3 minutes. Add the cornstarch and water mixture and continue stirring until the sauce has thickened. Remove the pan from heat.

  • Serve over rice or cauliflower rice with any veggies you like.

Feel free to swap ground chicken for ground turkey.

Calories: 188kcal | Carbohydrates: 5g | Protein: 29g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 63mg | Sodium: 942mg | Potassium: 382mg | Fiber: 1g | Sugar: 2g | Vitamin A: 28IU | Calcium: 9mg | Iron: 1mg

This is essentially a delicious hot spinach artichoke dip with chicken baked right into it. It’s your favorite app turned into dinner—-and it’s easy! Just dice boneless skinless chicken breast, arrange it in a baking dish, and top it with a rich and creamy mixture of softened cream cheese, garlic, Parmesan cheese, a dollop of mayonnaise, spinach, and artichoke hearts. Bake at 350 for 35 minutes and voila! Dinner is served.

The chicken bakes up tender while the spinach and cream cheese mixture melts into a rich cream sauce that would be delicious over rice (or cauliflower rice to keep it low carb), pasta, or potatoes (or mashed cauliflower).

spinach artichoke dip for baked chicken
how to bake chicken

Tips for Spinach Artichoke Baked Chicken

Once baked, the sauce surrounding the chicken will be a little thin. Don’t worry! It will thicken as the dish cools, and regardless, it tastes great! The chicken and other ingredients will naturally release a bit of liquid as they cook, but the best way to prevent the sauce from being too watery is to remove as much liquid as possible from the high-moisture content ingredients: the thawed spinach and the canned artichokes.

To do this, use a kitchen towel or stack a few paper towels on top of one another, wrap them tightly around the spinach, and wring it out, discarding any excess liquid. Do the same thing for the artichoke hearts.

how to make baked chicken with spinach artichoke topping

Make Ahead Baked Chicken

This is one of those baked chicken recipes that’s ideal for a hectic weeknight because you can make it ahead of time! To prep it in advance and bake it later, just follow the recipe instructions for assembling the dish and rather than baking right away, cover and refrigerate for up to a day before cooking.

spinach and artichoke dip on top of chicken

Spinach Artichoke Baked Chicken

This is essentially a delicious hot spinach artichoke dip with chicken baked right into it. It’s your favorite app turned into dinner—-and it’s easy! Just dice boneless skinless chicken breast, arrange it in a baking dish, and top it with a rich and creamy mixture of softened cream cheese, garlic, Parmesan cheese, a dollop of mayonnaise, spinach, and artichoke hearts. Bake at 350 for 35 minutes and voila! Dinner is served.

Prep Time10 mins

Cook Time35 mins

Total Time45 mins

Course: Dinner, Main Course

Keyword: baked chicken recipe, chicken recipes, hot spinach artichoke dip, keto chicken recipe, low carb chicken recipe

Servings: 6

Calories: 662kcal

  • 2 lb boneless skinless chicken breast cut into 1 inch pieces
  • 10 ounce package frozen spinach thawed
  • 8 oz cream cheese softened
  • 1/4 cup mayonnaise
  • 1/3 cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1/4 tsp freshly ground black pepper
  • 14.5 ounce can artichoke hearts in water drained
  • Preheat the oven to 350˚F.

  • Squeeze as much moisture out of the thawed spinach and artichokes as you can. Use a kitchen towel or stack a few paper towels on top of one another, wrap them tightly around the spinach, and wring it out, discarding any excess liquid. Do the same thing for the artichoke hearts. Once drained, roughly chop the artichokes.

  • In a medium bowl, mix the cream cheese, mayo, parmesan, garlic powder, and black pepper until combined. Stir in the spinach and artichokes.

  • Arrange the cut up chicken breast in the bottom of a baking dish and spread the cream cheese mixture over the chicken.

  • Bake for 35-40 minutes or until chicken is cooked through. Let cool for 5-10 minutes before serving over potatoes, rice, or pasta (or cauliflower rice or mashed cauliflower to keep it low carb!).

Calories: 662kcal | Carbohydrates: 45g | Protein: 58g | Fat: 28g | Saturated Fat: 10g | Cholesterol: 147mg | Sodium: 2933mg | Potassium: 2262mg | Fiber: 23g | Sugar: 9g | Vitamin A: 56104IU | Vitamin C: 28mg | Calcium: 717mg | Iron: 10mg

Janea lost 35 pounds by focusing on fitness and nutrition. She gained 30 pounds after a challenging pregnancy and the loss of her grandfather. Tired of feeling lethargic and having constant headaches, she decided to try The Whole 30 plan.

Janea lost 35 pounds

What was your motivation? What inspired you to keep going, even when you wanted to give up?
After a very difficult pregnancy with my daughter and losing my grandfather, I gained 30 pounds. I hated the way I looked and was tired of being unhappy with my body. I lost a total of 35 pounds through intermittent fasting, diet, and exercise!

What inspired me to keep going even when I wanted to give up was my health! In the past, I would wake every day feeling lethargic. I had constant headaches and nausea. 

How did you change your eating habits?
I went to my doctor, who told me to eliminate dairy, wheat, soy, etc. (basically the top 8 allergens). I started my journey with The Whole 30  plan in September 2018. I lost 17 pounds! After completing The Whole 30, I continued to eat 90-95% Whole 30! I also started intermittent fasting (eating from 7 am – 3 pm).

What does your workout routine consist of? How many days a week do you work out?
My workout consisted of cardio and weight lifting 3-4 days a week. I already belonged to a community center gym. I didn’t have a set routine or schedule, but I would try and alternate what days I weight lifted for my arms and legs.

Janea lost 35 pounds 

What was your starting weight? What is your current weight?
My starting weight was 192 pounds, and I got down to 157 pounds. 

What is your height?
I am 5’7″.

How long did your transformation take?
I started my journey in September 2018 and reached my goal weight in October 2020.

Is weight loss surgery part of your journey?
Weight loss surgery was not part of my journey.

What is the biggest lesson you’ve learned?
The biggest lesson I have learned so far is consistency. Stick with it! Don’t give up. 

What advice would you like to share with women who want to lose weight?
Exercise and healthy eating is not a punishment. Take care of your body while you are living because it’s the only one you get! Weight loss is a process that takes time. It doesn’t happen overnight! Give yourself grace and enjoy the process.

Instagram: @jhuntercali
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Weight Loss

Brittney McCormick was taken aback when her five-year-old son made an innocent comment about her weight.

But it’s what she needed to sign up to the 28 Day Weight Loss Challenge and she’s not looked back since.

In fact, she’s lost over 15kg in eight weeks!

Mum loses over 15kg in just TWO months!

Mum loses over 15kg in just TWO months!

Mum loses over 15kg in 8 weeks and gets her mum involved

Mum-of-three Britney began her Healthy Mummy journey only 8 weeks ago.

“My journey with the Healthy Mummy started 2 months ago after my 5 year old son was hugging me on the couch and he said, ‘Mummy you’re getting fat’,” she says.

“I knew from that point on I needed to do something about it and not just for myself but for my kids.”

Mum loses over 15kg in just TWO months!

Mum loses over 15kg in just TWO months!

Two weeks after she started, Brittney, 26, managed to convince her mum to join, as she says she’s always trying to lose weight.

“To be honest, I knew if I got her on board I would actually be more motivated,” she says.

“I was 84 kilos, unfit, unhealthy and tired all the time with no energy. In 8 weeks, I have managed to lose 15.3 kilos and dropped nearly 4 dress sizes. My health has improved.”

Best of all, Brittney is able to do so much more with her kids, as she has heaps more energy.

Mum loses over 15kg in just TWO months!

Mum loses over 15kg in just TWO months!

What a typical day looks like for Brittney

Breakfast

“I use the double chocolate Premium Smoothie every morning.  It’s so delicious creamy smooth and chocolatey.”

Lunchtime

“I have a salad with salmon, chicken or a wrap.”

Dinner

“Dinnertime I have spaghetti bolognese, curried sausages, steak, salad or stir-fry.”

Snacks

“I have veggies, cheese crackers, Asian pork dumplings, boiled egg and nuts.”

Mum loses over 15kg in just TWO months!

Mum loses over 15kg in just TWO months!

Brittney’s tips for success

  • Meal prep is my number one.
  • Start little then work yourself up to a bigger meal prep.
  • Take one day at a time.
  • Set little goals.
  • Drink your water.
  • Enjoy the journey.

Join the 28 Day Weight Loss Challenge TODAY!

 

Think of the 28 Day Weight Loss Challenge as the best value personal trainer, dietitian, meal planner, chef and motivational coach with DAILY support – that you have access to every day – without the high cost and all created JUST FOR MUMS.

Each month is DIFFERENT on the 28 Day Weight Loss Challenge. EVERY MONTH you receive NEW 28 Days of FAMILY FRIENDLY customisable meal plans, daily exercise plans with videos and daily support. It’s also breastfeeding friendly.

Join the 28 Day Weight Loss Challenge today!

Melissa Timmer lost 37kg in just 18 months.

 

 

Melissa Timmer lost 37kg in just 18 months.

 

Melissa Timmer lost 37kg in just 18 months by following The Healthy Mummy’s 28 Day Weight Loss Challenge!

While she does enjoy a varied diet, Melissa Timmer says that she tries to avoid carbs like pasta, rice, and bread, as they make her feel bloated.

“My average day is basically a high protein diet, I tend to stay away from carbs as it bloats me things like pasta rice, and bread,” says Melissa.

Here’s exactly what she eats in a typical week…

 

 

What Melissa Timmer, who lost 37kg, eats in a typical week

 

 

What Melissa Timmer eats each day to help her maintain her weight loss

 

Melissa has lost 37kg (down from 107 to 70kg) on The Healthy Mummy plans and gained so much body confidence.

This beautiful mum says she used to suffer from severe eczema, so bad that her skin would bleed and she could never wear short sleeves.

Since drinking the Healthy Mummy smoothies and going on a health kick, her eczema has gone!

melissa timmer smoothies

 

 

 

What Melissa has for breakfast:

 

“My mornings usually start off with some scrambled eggs, spinach, tomatoes, and mushrooms. I’ll tend to do swap between this and the premium shake with some milk and water.”

 

 

What Melissa Timmer, who lost 37kg, eats in a typical week

 

 

Snacks

  • Carrot sticks
  • Celery
  • Dips
  • Bliss Balls
  • Protein Shake
  • Healthy Mummy muffins

“Snacks usually consist of, mixed plates like carrot sticks, celery, dips, bliss balls or a protein shake or some muffins.”

 

 

 

What Melissa Timmer, who lost 37kg, eats in a typical week

 

 

Lunch

  • Tuna or Chicken Salad
  • Healthy Mummy Smoothie

“Lunch is simple I usually do a shake or tuna or chicken salad. My salads are very generous I love to eat so I make sure my plate is as colorful as possible.”

 

 

 

What Melissa Timmer, who lost 37kg, eats in a typical week

 

 

Afternoon snack

“Afternoon tea consists of a coffee so important to keep me going through that sluggish time. I also love to snack on yogurt, berries, or muffins.”

 

 

Dinner

Therefore, “Dinner is my fave meal of the day. We tend to love Mexican, a good serve of protein and veg, salads, Italian or your traditional Aussie foods.”

 

 

 

 

Dessert

  • Dark chocolate
  • Protein pancakes from the Healthy Mummy App.

“Dessert is either a few pieces of dark chocolate, some protein pancakes. I love how many options there are in the app for pancakes.”

 

 

Shredding the kilos

 

 

Melissa-Timmer-36kg-weight-loss-June-20191

 

 

Melissa Timmer says when she was looking to shred the kilos she would always change up her routine.

“I did lots of high-intensity workouts, like HIIT, BOXING, SPRINTING definitely got the kg off me. And adding weight sessions in between really toned and got me feeling a lot stronger,” she says.

“What I was fuelling my body with was the most important factor for me in shedding kilos. Having a plan and always having a good stock of basic ingredients like tuna, beetroot, baby spinach, almond milk, smoothies, protein powders, rice cakes helped.”

 

 

What Melissa Timmer, who lost 37kg, eats in a typical week

 

 

“This way I knew I could always throw something together if I was time short (which most days I am).

“Having those ingredients would leave me with a healthy snack or meal for e.g. a great protein salad or smoothie. And of course, I always have my Healthy Mummy frozen meals if I’m wanting something more.”

 

 

Get Coached by Melissa!

 

 

 

 

Want to get in the best shape of your life? Join the 28 Day Weight Loss Challenge TODAY!

 

 

 

 

In Conclusion.

 

Think of the 28 Day Weight Loss Challenge as the best value personal trainer, dietitian, meal planner, chef, and motivational coach with DAILY support – that you have access to every day – without the high cost and all created JUST FOR MUMS.

Each month is DIFFERENT on the 28 Day Weight Loss Challenge. EVERY MONTH you receive NEW 28 Days of FAMILY FRIENDLY customizable meal plans, daily exercise plans with videos, and daily support. It’s also breastfeeding-friendly.

Therefore, joining the 28 Day Weight Loss Challenge today is a very good idea.

 

 

Weight Loss
Jo Janse has felt inspired by Aimee Clarke’s incredible weight loss story which featured in the latest edition of The Healthy Mummy magazine!

In fact, the mum-of-two has signed up to the 28 Day Weight Loss Challenge and completely overhauled her lifestyle.

This is the third Healthy Mummy Magazine and is FULL of amazing content, including inspirational stories of women who have transformed their health and lives, heaps of healthy recipes, exercise programs, health features, and a specific meal plan to help you lose 5 kilos in just four weeks!

 

Read more about these amazing women and how they have gone about transforming their lives.

It all started for Jo after she picked up The Healthy Mummy magazine and came across Aimee’s story.

“It’s a story that I felt I related to. She has children and is the same age and height as me, with a similar starting weight,” says Jo.

“I saw her ‘now’ pic and thought that’s what I used to look like. Then saw her ‘then/past’ pic and thought ‘that’s what I look like now’.

“If she can lose 19kgs in two years then surely I could do it also?! I cut out her pictures and added them to my board which sits on my kitchen table so I see it every day.”

How a story in The Healthy Mummy magazine inspired this mum to live a healthier lifeHow a story in The Healthy Mummy magazine inspired this mum to live a healthier life

How Jo decided to transform her life

Putting her gradual weight gain down to ‘enjoying life’, Jo says she didn’t feel like she had an energy and often felt “lazy and lethargic”.

“I stopped taking photos of myself with my girls. And trying to find something to wear that didn’t make me look larger than I felt became a chore,” she says.

“I had previously tried weight loss tablets, was exhausting myself at a gym and was still seeing no difference.”

How a story in The Healthy Mummy magazine inspired this mum to live a healthier lifeHow a story in The Healthy Mummy magazine inspired this mum to live a healthier life

But it wasn’t until she saw a photo of herself that she realised how different she looked and after seeing Aimee’s story in the magazine, Jo felt inspired.

“March 2021 was my first Challenge. I tried the Healthy Mummy Smoothies and was delighted to find so many recipes. I love the structure of the weekly food menus,” she says.

“Being able to pick and choose what I want to eat from so many healthy new options is great. I love the fact that I know what I’m going to be eating g during the week rather than randomly shopping for anything and everything and spending money on stuff I didn’t always use.”

How a story in The Healthy Mummy magazine inspired this mum to live a healthier lifeHow a story in The Healthy Mummy magazine inspired this mum to live a healthier life

What Jo eats in a typical week

Morning tea

‘Nuts and dried food’

Lunch

Afternoon tea

‘A sweet snack like the Chocolate Butter Cookies or the Caramelised Banana Cake or the Caramel Oat Slice’

Dinner

‘Vegetarian Lasagne or Stove Top Lasagne, the Slow Cooked Asian Chicken or the Bacon and Ravioli (pictured)’

Workouts

“I love being able to do them from the comfort of my own home. I love that they are short. I find it easier to commit if I know it’s only a short workout.

Wendy Smith is fantastic, so upbeat and charismatic with her belly and booty-busting workouts. These are my favourite.

Nathalia Melo is a close 2nd, with her 28 Day Stronger workouts. I try to get one of each of these done at least four times a week.”

Jo’s advice for others wanting to get fit and healthy

1. Start small 

If I were asked to give any advice it would be to start small. Don’t aim too high. For me, committing to too much makes it too hard and I just won’t do it. I’ll tell myself just one workout! Then, it’s over so quickly I usually do another if I feel I can.

2. Don’t stress about meal plans

I try not to stress about the weekly menu. I buy what I need, but life changes so quickly so if I find I don’t want to cook one evening, I won’t. I’ll eat some leftovers I have frozen from nights I have cooked extra for this exact reason.

3. Track what you eat

Tracking what I eat, exercise and drink is a great way to keep on top of everything. I set up a commitment/motivational board to help keep me going.How a story in The Healthy Mummy magazine inspired this mum to live a healthier life

How a story in The Healthy Mummy magazine inspired this mum to live a healthier life“The Healthy Mummy Challenge app is great for me as it provides the structure I need and a community of mums going through the same thing,” Jo adds.

“Aimee Clarke is my inspiration. The hard work she put in to better herself, motivates me to do the same. I hope one day I can tell her, her hard work paid off more than she could realise.”

Get Your Copy Today! Available in supermarkets and newsagents!

And if you want to take control of your health goals – join the 28 Day Weight Loss Challenge!

Are you ready to kick-start your weight loss?

Want to shift your weight but feel like you have NO TIME in your day to exercise and eat healthily?

That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

What do you get? You get access to:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

Find out more about joining the 28 Day Weight Loss Challenge.