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Metabolism

  • [NTC] Day 2 Mindset, Diet & Workout plan

    Drink your tea Daily!
    If you are using the 21 day Newport Skinny Tea, you should be drinking your daytime tea 30-60 minutes before your breakfast and lunch! Try to limit coffee to one in the morning before your tea, as it can affect your blood sugar levels and cravings.
    If you are using additional teas, use them when you want to, make sure that you are not having too much caffeine during the day. If you feel shaky or wired, its too much. Remember, you can adjust the strength to suit your individual needs.
    I find it easiest to set the alarm on my phone for my daytime tea. Make sure you drink enough water as well.
    Mindset :Changing limiting beliefs
    This is one of the MOST difficult psychological exercises to do honestly, very few people will take the time to honestly look at what state they are living in daily, if you do it you take the time you will have a key to changing your life.

    Where do you live emotionally on a daily basis? In depression, guilt or sadness? Disappointment? Anger?
     
    First step: You must identify the emotional climate you live in now, what you have come to believe is acceptable for you.
     
    Second step: Identify what is the antidote to this emotional climate?
     
    If you live in fear, courage is the antidote. Right now you are living in an emotional pattern or trying to get to that place that emotionally feels like "home." Whatever you believe is the "right" way to act based on your experience with environmental forces, generally you use that to guide you on a daily basis.
     
    If you are not finding the quality of life you want in the emotional state you live in, you can learn to live in a state that will produce the results you want. It requires figuring out your emotions and really being honest with yourself.
     
    You need to find the antidote to your unwanted state, and then you need to practice your new chosen emotion until you shift into feeling like that desired state is your new normal state. This is the way you create new patterns, this is the way to changing your life.
     
    Emotion is created through motion, remember you are in control of your emotions and motions, the easiest way to change your emotion is to start changing your motions.

    In other words, Just Do It. Do the physical thing to change your state. Give your time to a charity, go for a run, clean out your closet or call up that old friend and ask them to lunch.
    Review your list of goals multiple times daily! Now link the emotional state those goals require you to live in. This isn't easy work, but you can do it! When you identify the state you want to live in, you will see how your current state is holding you hostage!
    Diet

    Tuesday

    Breakfast: Leftover Buffalo Chicken Egg Muffins, Steamed Spinach, Avocado

    Lunch: Leftover Mini Mexi Meatloaf, basic cilantro Cauli-Rice (under the chicken recipe)

    Dinner: Broiled Salmon with capers & olives, Mixed greens salad

    Snack: Beef or Turkey Jerky and nut mix

     

    Link to weekly diet menu

     
     
     
    Fitness Challenge Schedule
    Tuesday: Moderate duration aerobic workout plan 20-60 minutes of 55-75% Max heart rate, for most people this is attainable by moderatly paced walking
    Jennifer
    XOXO
    PS: I will be offering some free goodies for reviews with pictures this challenge!

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  • [ATC] Wipe your slate clean

     

    I just wanted to congratulate you for finishing the August Tea Challenge, I know you're feeling fantastic!! What an AMAZING step for you to take towards better health & feeling great!! I hope you're so proud of yourself! Amazing!

    September is a month to wipe the slate clean, many people are going back to school or have kids who are, life gets back to normal and you have a bit more freedom to do things we want for ourselves.

    So I want to continue on the last email I sent, about loving yourself enough and give you this little gem, when you love yourself you actually are giving others permission to love you, too.

    When you take care of yourself you are showing that you are valuable and worth caring about, to yourself and to others.

    People look to others in relationships to find out if they are valuable and worth caring for, no one can give a sense of internal worth to you, you must find it inside by sharing your purpose with the world.

    This is a very deep, personal topic for many of you, I know I've received some letters and comments lately about how many of you are dealing with these issues. Thank you for being so brave to share your journey with me, and thank you for listening to me give my advice, I truly do feel like helping others is my purpose!

    Please keep sharing your story!!
    You help others when you do!

    More on this later,
    XOXO
    Jennifer

    PS: A couple reminders:
    THANK YOU so much for everyone who took our short 5 question survey, I was blown away with all that you had to say! It's still open if you want to take it.

    Also, I'd like to remind you to submit your review of your tea challenge experience by September 10th!


    Remember if you submit a written review you get 1 free tea, if you submit photos with it you get 2 free teas and if you submit both of those plus a short video file you get 3 free bags of tea!

    Woo Hoo!! Please send everything to info@newportskinnytea.com

    A word about subscription orders, we offer a discount on subscription orders for those who want to receive an automated order each month, when you set up your account you are the ONLY one who has access to it, and you are the only one who can turn it on and off. These purchases are final and will not be refunded, as its extremely difficult to do.

    Our Mermaid Cove Metabolism tea is back ordered a bit, so expect a few extra days for that to ship out.

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  • [ATC] 60 seconds of exercise does count

     The next step in the Tea Challenge after you grasp yesterday's eating guidelines is that before each meal or snack you move your body in some high intensity way for about 1-2 minutes. Yes, I said that... minutes.
     
    A great time to do this is when you're getting ready to drink your tea, because you want the timing to be about 30-60 minutes before your meal. Studies have found that when your muscles are ready to receive calories, they are much more likely used or stored in the muscle to be used than stored as fat. (Warning, I'm about to talk about hormones again!)
     
    As Tim Ferriss explains in his book The 4 Hour Body:
     
    “The more muscular gates we have open before insulin triggers the same GLUT-4 on the surface of fat cells, the more we can put calories in muscle instead of fat”.
     
    So what opens these gates? Intense exercise, such as squatting while raising your arms or lunging or burpees. And doing so for about 60-90 seconds closely mimics about 6 hours of low intensity exercise (83% vs 91%). Yes, that means walking leisurely for 6 hours or 60 seconds of all-out squatting.
     
    So while you heat up your tea water, do 60-90 seconds worth of squats, then if you remember do them again about 90 minutes after eating, when your glucose is at its highest. This will help bring it down and also help keep you looking young... because, HORMONES!
     
    More on that later....
    MAKE SURE YOU TAKE PHOTOS BEFORE YOU GO ANY FURTHER!! And write down your WHY!!
     

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  • First Steps of the NST August Tea Challenge

    The basic steps in the August Tea Challenge:
    1. Drink 3-5 cups of tea daily, especially when you're craving carbs or sugar. If you are using the Newport Skinny Tea, drink the daytime tea  1 hour before breakfast and one hour before lunch. At night drink the night time tea, or other decaffeinated tea meant to help you sleep peacefully. Use tea to help you manage cravings.
    2. Eat every 3-5 hours. At your 3 meals and 2 snacks, fill 30% of your plate with low fat protein, it doesn't matter what kind right now. Use an app like My Fitness Pal to track your calories and macronutrients, we are aiming for between 1200-1500 calories per day.
    3. Fill the rest of your plate with low glycemic carbohydrates... this means vegetables + a dash of fat. Right now we're going for GOOD ENOUGH. Increase your vegetable intake, each day. If you need some inspiration you can check out our Clean Eating board on Pinterest. You can include fruit as well, but don't go overboard on it, especially if you know that your metabolism has been damaged.
    4. Decrease all consumption of white carbohydrates and what I call white fats, which include refined sugar, flour, rice, potatoes and bread and vegetable oils that aren't olive oil. This means fast foods, packaged foods and baked goods. Does this mean you can never have them? No, it means you're cutting back on them and increasing vegetables and fruits. Here's my warning, these types of foods are incredibly addictive, and you will have some withdrawal symptoms when you stop eating them,  you may feel ill, nauseous and even have some sort of physical reaction like a headache when you give them up. There's no prize for going super fast, so take your time, these changes are for the long haul.
    Here's the GREAT NEWS, we are taking these steps to help increase your good hormones and decrease your bad hormones (yes, I will be writing about this more). Each meal affects your hormonal state for about 3-5 hours after you eat it, so each meal is another chance to get it right.
    There is no point of giving up on your plan because you went out and had pizza one night, because the next meal is just the next opportunity to get yourself back in hormonal balance.
    I really want to stress how important it is that you give yourself a reason for changing these habits and that you know that it is a process and sometimes you will not achieve each step above. It doesn't matter- DON'T BEAT YOURSELF UP ABOUT IT, that is only reinforcing the negative image you have in your mind.
    As always, with all supplements and eating plans, its essential that you are talking with your physician before making changes, they are the only one who can give you personalized recommendations based on your medical history.

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  • Your no-running Spring Exercise Plan

    Running is a challenging, effective workout, there's no doubt about it. Considered the gold standard for burning calories, running does have some draw backs, often beginning runners get injured and then are sidelined for an extended period of time. Plus, it can be boring and isolating if you often run alone.

    Creating a new, varied Spring time exercise program with many different challenging workouts to cross train the body protects you from injury and overusing muscles, plus our bodies love to be constantly challenged in new ways to keep our metabolism and muscles surprised, which is great for your body and keeping you mentally engaged as well. Have fun with it, create a chart or use an app on your phone to pick 5 things you haven't tried before and see if you can do them each once a week for the next four weeks!

    Your goal: Design a life you love, try new things that get results in less time and don't make you dread doing them. We're looking for exercises that burn around 10 calories per minute. Some you can sneak in from the list below, get up 20 minutes early or try doing them at night instead of snacking. I'm also going to challenge you to try something new that's SCARY! Like ballroom dancing, hula hoop class or surfing, anything you've always wanted to try but haven't yet! Something that the very thought of it gets you excited and thinking "wouldn't it be so cool if I knew how to...."

    That's how you design a life you love!

    Here's a list of other exercises that burn over 10 calories per minute:

    Weight training

    As little as 10 minutes, 3 times per week can have a positive effect on your body composition. It doesn't have to be a full-blown gym session to count either!

    Researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71 percent more calories than originally thought. Which suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.

    Make sure you're lifting weights heavy enough to produce fatigue within 8-10 reps and perform the "negative" portion of the exercise twice as slowly as the lifting portion, this will maximize your results.

    Burpees

    Here's an explanation from Wiki

    The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":

    1. Begin in a standing position.
    2. Drop into a squat position with your hands on the ground. (count 1)
    3. Kick your feet back, while keeping your arms extended. (count 2)
    4. Immediately return your feet to the squat position. (count 3)
    5. Jump up from the squat position (count 4)

    This link has a tutorial on burpees and other jumps: http://skinnyms.com/jazzed-up-jacks-and-jumps-tabata-workout/

    Indoor Bike Sprints

    Its possible to burn over 80 calories per minute if you give it everything you've got, make sure to follow the sprint with a cool down at least twice as long. Usually this requires a gym membership, but you can find creative solutions if you look for them. They even make under desk mini cycles now you can use while you work!

    Jumping Rope

    Portable and very inexpensive you can take a jump rope with you on a walk, travelling, in your car, outdoors, inside watching TV or while your kids play at the park, you can burn approximately 13 calories per minute jumping rope. It is one of the higher impact exercises on this list, so mix it in to your schedule but don't rely on it everyday. This link has tutorials on jumping rope and other jumps: http://skinnyms.com/jazzed-up-jacks-and-jumps-tabata-workout/

    HIIT Circuits

    From Dailyburn.com here's a beginners 20 minute HIIT circuit, where you perform 45 seconds of work, followed by 15 seconds of rest for 5 exercises and then you rest 1 minute between rounds and complete 3 rounds:

    • Push Ups
    • Squats
    • Butt Kicks
    • Tricep Dips
    • Side Lunges

    Tabata Jump Squats

    This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes.

    This link has tutorials on a jumping sequence: http://skinnyms.com/jazzed-up-jacks-and-jumps-tabata-workout/

    Kettlebell Swing

    This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. The motion of swinging the kettlebell really feels strange at first and works muscles you didn't even know you had! For between $10-$20 you can find one of these at Target and its an easy, fast workout to do while you're watching TV. This exercise will help you get those flat abs you want to show off in summer too, start with 10 sets of 10. See the instruction below from Prevention.com

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  • H&LBC Day 10 Cranberry Lemonade detox gallon challenge

    Cranberry lemonade detox water challenge

    I just LOVE this fat burning drink, its amazing at cleaning out the toxins and keeping you hydrated, you can really feel all your systems working better and it keeps you full. Sometimes I mix it with Newport Skinny Tea!

    Cranberry lemonade recipe:

    • Glass gallon jar
    • Safe, clean, spring water
    • 1 cup of organic 100% cranberry juice, not from concentrate
    • 3 organic fresh lemons
    • A citrus juicer
    • Liquid stevia
    • Liquid cayenne

    Fill the jar to about 85% capacity with spring water. Squeeze the lemons and pour the juice into the water. Add cranberry juice. Add stevia to taste and then add cayenne to taste. The amount of cayenne used is up to you, but the more the better.

    If you don't have access to a good spring water source, use other clean drinking water that does not have fluoride. If you don't have access to organic lemons, use conventional. If there are no fresh lemons, use bottle lemon juice. If you can't get cranberry juice that is not from concentrate, get the reconstituted kind (just don't get any kind of cranberry juice that has any other ingredients like sweeteners or other juices). If you can't stand cayenne, don't use it. No glass jar? Use plastic. No excuses.

    If you have powdered cayenne and/or powdered stevia, I recommend using a blender to mix some of the liquid with the powders so they don't settle later.

     Here's a new challenge: the one gallon challenge. Drink a gallon of cranberry lemonade a day, sweetened with stevia, and spiced with cayenne. This is one of the best ways to detoxify, lose weight, and clean out your system. It's also a much better choice for most people than The Master Cleanse

    Drinking a gallon of water a day makes an amazing difference to your health and your appearance (google gallon a day water before and after). Drinking this much fluid flushes the organs and the lymph nodes, hydrates the skin, and helps the body to rebuild cells and regenerate in ways that most people do not get to experience. The cranberry and the lemon help flush the liver and the kidneys even more, and in my experience it's a lot easier to drink a gallon of cranberry lemonade than it is to drink a gallon of plain water. And cayenne has a ton of amazing health benefits.


    Please use common sense with this. If you do not follow a healthy diet with lots of produce, the amount of liquid consumed on this regimen can deplete the body of much needed minerals. Do not attempt to drink a gallon of anything in one sitting, EVER. This has been known to kill people, even with just water. If you have kidney problems, this may be the best thing for you. On the other hand, depending on your health issues, it may overload the kidneys. I find that smaller people who weigh less than 120 pounds can see the benefits at 1/2 to 1/3 of a gallon. Your health is in your hands. Again, please use good judgment and ALWAYS check with your doctor before making changes to your medication or doctor prescribed routine.


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