5 Morning Habits That Will Revolutionize Your Weight Loss Journey

It has been proven beyond doubt that weight loss is all about your habits. It is not what you don’t do, but what you do that decides how much ugly fat you’ll lose.

And towards that end, we bring to you five ultimate morning habits that will completely change (for the good) your weight loss journey.

(For discovering more such weight loss habits, you can visit my blog at https://skinnybonny.com)

Habit 1: The Wakeup Call

BUZZZZZZZZZZZZZZZZZ!

Your alarm clock goes off. You’re exhausted because you had a long day at work yesterday, but today is going to be different. Today is the first day you are going to practice the 5 ultimate habits that will revolutionize your life.

So as soon as you hear that alarm clock go off I want you to jump out of bed immediately.

morning habits for fat loss

Do not laze around trying to squeeze out a few extra minutes of sleep; it won’t do you any good. In fact, if you don’t get yourself up immediately and you spend 10- 15 minutes catching some last minute sporadic sleep, it is going to make you more tired during the first half of your day.

Once you hear that alarm it’s time to cut your losses and accept the fact that you now have to face reality. The morning is a difficult but crucial time for a lot of people.

If you have a rough morning, the rest of the day is sure to follow a similar pattern.

But if you can manage to have a productive morning, the rest of the day will certainly be a productive one.

So, do not press that snooze button, just shut that alarm off and jump directly out of bed.

If you need to do any thinking about the day ahead do it while standing or on your walk to the bathroom. This is going to sound painful, but I recommend waking up 20-30 minutes earlier than you normally do.

Habit 2: Drink Up

Now that you’re up and awake its time to hydrate yourself as soon as possible, head into the kitchen and pour yourself a tall glass of fresh water.

Cut up a lemon and squeeze a piece into your water then drop it in. Put the remainder of the lemon in a zip lock bag and stash it in the fridge for the next few mornings.

Take a minute or two to drink this water and then poor yourself another glass to carry with you for the rest of the morning. Or you could just get yourself a big shaker bottle (BPA free) and fill that up from the get-go.

Drinking lemon infused water is a fantastic thing to do any time of day, especially in the morning. Lemon water is a great antibacterial cleanser because it helps control unhealthy viruses and bacteria in your body.

Lemon water will also reduce your levels of uric acid, which can lead to joint pain, as well as help your digestive system prepare for its first and most important meal of the day. Hydration is such a simple thing that so many people lack.

Water is an amazing and vital resource that has become more and more unpopular due to things like coffee, tea, Gatorade, energy drinks, milk and juice.

Water should be your priority fluid as it is one of the main building blocks of humanity, other liquids are peripheral.

Habit 3: Get Moving

So far you should be about 5 minutes into your day so it’s time to get your body moving immediately. Though it is not widely supported by research studies, anecdottaly, a quick morning exercise routine is a very important habit to form and gives long lasting results. By getting yourself moving early in the morning you are saying to your body,

“Hey, this is what’s going to happen. We’re going to do a quick workout so that we can become energized once the endorphins get released. Get used to all of this movement because we are going to be going at this pace for the rest of the day!”

Getting your blood flowing will wake you up better than any amount of coffee ever could.

I am the only person in my friend group who has never drank coffee in my life, even throughout a 5-year university program littered with late night studying and sleep deprivation.

This amazes a lot of my friends and they ask me how I survive without coffee.

Well, none of the people that ask me this question do a morning exercise routine, and that is the answer to their questions. I supplement the stimulating properties of caffeine with push-ups, burpees and squats. Here is the exercise set I normally do, depending on the amount of time I have on a given morning.

2 or 3 sets of: 5 burpees, 10 pushups, 15 squats.

Make sure you are hydrating during and after this quick workout is complete. You shouldn’t be totally exhausted once these exercises are done, they are not meant to be strenuous. You just want to put in a good five or ten minutes of movement to get your heart rate up.

Habit 4: Loose Goose

Stretching time. Once you complete your quick workout, before you eat it is time to do a quick stretching session. Look online to find stretches for different body parts.

I recommend stretching the following areas: Your legs, groin, lower back, chest, neck and triceps.

By stretching, you enable your body to become more loose and flexible. I recommend stretching after every workout, not extensively after a short workout like the one you just completed, but at least a little bit.

Using a foam roller is almost the equivalent of getting a decent massage.

These rollers are great for the back, legs, glutes and hips. If your job requires you to sit for the entire day, then this habit is very important for you.

Being sedentary for too long decreases flexibility at a rapid rate. The loss of flexibility is a surefire way to feel less energetic and more sluggish throughout the day.

Habit 5: Super Smoothie

morning smoothie for health

You must be starving by this point so let’s calm that craving. You’ve heard the saying before that breakfast is the most important meal of the day, and it is.

You want the first foods that you deliver to your body to be nutritionally rich and packed full of foods that are conducive to giving you the energy that you deserve and need. Grab your blender and let’s make a super smoothie.

Throw in 1 frozen banana, 5 dates, half a cup of frozen strawberries, a handful of kale and spinach, ground flax seed, chia seeds, coconut water, unsweetened vanilla almond milk, half an apple, a spoonful of natural peanut butter, a teaspoon of matcha powder and a tablespoon of cinnamon.

The possibilities of smoothies you can make are virtually infinite. The above is simply one of my favorites and I guarantee after you drink it you will feel fantastic.

The smoothie may not look appetizing in color but your body will thank you for drinking it, I promise. There are a ton of brain foods in this smoothie and there is no doubt your mind and body will feel sharp after drinking it.

Concluding…

Simply follow these 5 habits every day for the next 6 months and see how your life turns 360 degrees. I wish you all the best in your journey and hope you achieve your target weight. Remember again, it’s all about what you DO every day, not what you DON’T do.

Tips and Tricks for Making Healthy Eating Fun for Kids

It is not always easy to get kids to eat healthy foods. The key to success is making the foods fun to eat. There are tips and tricks you can use to make healthy eating fun for kids.
Let’s start with vegetables. Most kids do not like vegetables and if they do, they only like one or two of them. Let’s look at some fun ideas to turn a vegetable into a fun snack or part of a meal.

Vegetables

  • Creative idea – Fill the center of the celery with peanut butter (extra protein) then place a few raisins or nuts on top of the peanut butter. You no longer have just a piece of celery; you have a new creation that you can call “ants on a log.” This trick has been used for years and more importantly, it works even on the pickiest of little eaters.
  • Dip those veggies – Try offering your child a selection of dips, unless they have a favorite already, you can even use peanut butter. Make them a colorful plate of vegetables, set the dip in the center of the plate, and let them dip the vegetables. If they do not like dip then make peanut butter sandwiches out of cucumber slices, green and red peppers, or any other vegetable that you can place a thin line of peanut butter on. You can also try using a small amount of jelly to add more flavors to the vegetables.
  • If all else fails, then you will have to trick them. A great way to do that is with mashed potatoes. You can use carrots, broccoli, cauliflower, summer or winter squash, just about any vegetable you can puree. Mix the vegetable in with the potatoes and depending on the color of the vegetable, which is what the color of your potatoes will come out as. Give each color potato a fun name. For example, if the potatoes are green, you can call them grass potatoes. Alternatively, if your child has a favorite character that is red, and then call them by that character’s name. For example, if your child likes Sponge Bob then make yellow potatoes and call them Sponge Bob Potatoes.

Fruits

  • Most children like fruits because they are sweet. However, if your child does not like fruit, you can try dipping them with peanut butter and/or jelly. Or give the apple slice or pear slice a face using a tiny amount of chocolate syrup and a few (3 or 4) sprinkles.
  • If your child refuses to eat it, then hide the fruit in a milkshake or a smoothie. You can also hide a lot of fruits inside pancakes. Just puree a small amount and mix it in the batter.
  • There are a lot of foods the children do not like and if all else fails, hide the food in one of their favorite foods. If your kids love spaghetti, hide the food they do not like in the sauce. Make a soup with lots of fun shaped noodles cut the vegetables or meat up into microscopic pieces and stick them in there.
  • Remember to keep SOME fruits in a small refrigerator without a freezer to keep fresh for the kids!

Tammy Mahan has been writing medical and health related articles for over 15 years. Healthline.com allows her share information with others.

Mongo Loves to go to the AppyMall


Mongo woke up today realizing that he hasn’t added any new games to his iPad in a while.  After searching online, he found that there were too many websites talking about apps, but none that actually were designed to recommend apps just for him.

He recently got a sneak peek at the new AppyMall, and Mongo was ecstatic!  He can browse apps by age, category, and learning goal.  He can also do a simple search like, “healthy eating game” and view more games to help him eat better.

Another really cool feature are custom pages that can be created by teachers!  Now Mongo can download all the apps that his teacher recommends!

Mongo is happy now that he has an AppyMall to hang out in, and it will help him find more great educational apps to play with!

Mongo and the squishy donut

Squish…  Mongo accidentally stepped on a donut!  The jelly filling oozed out and Mongo’s feet got really sticky.  Mongo started walking home slowly because his feet kept sticking to the ground.  As he was walking, he noticed a trail of ants following him!  At first he thought they were his friends, but then realized that the ants were crawling all over his feet and eating the sugary jelly.

He started feeling some bites, “Ouch!” Mongo exclaimed!  He started running back home after that so that the ants don’t crawl up his pants!

When he got home, he quickly washed his feet and found an app for his iPad called “Smash Your Food”.  In it, he was able to smash donuts, soda, fries, and all sorts of treats.  So he pulled the lever on the smashing machine and it smashed the donut.  Jelly filling oozed out, just like when he stepped on the donut!  However, this time, he found out there were a total of 5 sugar cubes worth of sugar in 1 donut!  No wonder Mongo gets sick whenever he eats donuts!  That is too much sugar for an average orange monster like Mongo!

After learning about this, Mongo vowed to never eat donuts again, even though sometimes he gets a sweet tooth, it is better for Mongo to eat an apple rather than a donut.

Post your favorite summer healthy food in the What Should Mongo Eat? Competition, hosted by Technology in Education for a chance to win Mongo Plush toys and free apps!  http://on.fb.me/Q6XOmZ

You can also smash your food by downloading the Smash Your Food iPad App.

Five Ways to Get Involved; They’ll Thank You Later

Let’s face it, we’re all busy parents.  We work, clean the house, walk the dog, and try and save an hour for ourselves.  As parents, our job is to tutor our kids and mold their impressionable minds, distinguishing right from wrong and good from bad. Here is a list to of ideas to develop healthy eating and exercising habits for your children. Together, you are building lifestyle skills for the future.

1. Plan ahead and develop a meal plan with a nutritionist or online

Nutritionists are in high demand.  Everyone is becoming health conscious with the rise in obesity related diseases. By taking a little time to plan ahead, your life becomes A LOT easier and healthier. With a meal plan, you can put together a list of foods your child will enjoy. No longer will the 5 p.m. doom of “What’s for dinner?” haunt you. Ask other parents and friends for fresh food ideas and the best way to prepare them!

Are your kids picky eaters?  Here is a good blog about “Why Toddlers Don’t Like Eating Vegetables” by Mamapedia that recommends sprinkling a little salt or sugar temporarily on vegetables until your toddler develops the right taste buds. Fresh vegetables are more nutritious and usually better tasting than canned.

Another idea? Get your children involved!  Consider a “make your own pizza” station at home.  Placing a platter of fresh vegetables and all the other ingredients develops a sense of curiosity and a new canvas to explore their creativity.  NickJr has fun recipes for your kids.  Check it out here.

2. Talk to your pediatrician

Your family pediatrician may help you find the best option.  You can schedule follow-ups and keep track of your child’s growth and improvement.  Their doctor can also tell them the health issues related to childhood obesity.

3. Join First Lady Michelle Obama’s Let’s Move Campaign

First Lady Michelle Obama is working with communities to stop childhood obesity.  Her Let’s Move Campaign demonstrates what you, as a parent, should do to help your children be active.  Check out ChooseMyPlate.gov for better meal plans.  Join the Let’s Move Meetup, to connect with parents in your community and together raise a healthier generation.

4. Set a good example

Children are very impressionable.  If you make bad food choices and enjoy being a couch potato, chances are your kids will too. Take 30 minutes in your busy schedule to go play with your kids.  Live in a cold climate?  Encourage moves you learned in your aerobic class, like who can jump the highest or play your child’s favorite song and groove to the music!

5. Limit media exposure

This is one of the most important things you can do for your kids.  Media, which includes, TV, video games, and Internet are affecting your child in more ways than you can probably think of.  Here’s a good article called “The Role of Media in Childhood Obesity.”  It lists the media’s influence in obesity for children as young as two.  The time children spend on various media is time away from physical activity.  What can you do to limit your child’s exposure to the media?

Hope this list helps.  What would you do or what have you done to get involved?  With perseverance, we can make a healthier future for our children.  Trust me, they’ll thank you later.

Mongo’s Trash Troubles

Mongo is a happy go lucky character, but sometimes he can be really lazy.  He likes to sleep until late and has a habit of eating!  Sometimes, he forgets to throw away his trash and it all piles up!

One day, Mongo lost one of his stars!  He thought that the evil Pirate Jai-yo Jai-yo Mongo took it, but then he saw a flash from under a pile of garbage in Mongo’s house.

So he knew the star was lost under Mongo’s pile of garbage, so Mongo started digging.  He threw wrappers, fruit peels, cans, bottles, all over the room and finally he saw the missing star.  He was so happy to find his star again, but the star was not happy with Mongo.

He got lost in Mongo’s garbage on his way to the bathroom, and couldn’t find his way out.  He had to pee really bad!

So Mongo quickly got him to the bathroom, and after he was through, the star showed Mongo 3 bins.  One was a black bin for trash, one bin was blue for recycling, and one bin was green for compost.  He told Mongo that he would help him sort all of this garbage and put it in the right bins so he can have a clean house again!

So they started off by looking at all organic things like apples cores, orange peels, banana peels, and put them in the green compost bin.  Since these things are organic, they can go back into the earth after they have been composted.

Next they looked at the cans, bottles, and paper items.  The star found a can of soda and looked at Mongo disapprovingly.  Mongo knew that soda was bad for him but he was just so tempted by the fizzy bubbles.  Mongo agreed not to drink any more soda and drink more water instead.  Mongo also had lots of notebook paper in there, where he was making some doodles.  They took all of these and put them in the blue recycle bin.

By the time they were through, they saw that the house was almost clean!  Only a cardboard juicebox and some batteries remained that they threw in the black trash bin.

Wow, now that wasn’t so bad now was it!  Now Mongo and the star looked at the room with glee as it was so clean!  Mongo loved learning about recycling, and to keep reminding himself, he played the fun game, Trash Chaos, on his iPad!  You can also learn to recycle by downloading this game here.

Mongo Fights Pirates!

Last week, Mongo received an email from the President that read:

Mongo!  It looks like a pirate has stolen all of your golden stars!  Come to Washington D.C. and lets get your stars back together!

Sincerely,

The President

Mongo quickly packed his bags, he didn’t even realize his golden stars got stolen.  He jumped on a plane to meet with the President.

While in Washington D.C., he found out that the pirate was out in China, and both he and the President charted a course to the other side of the world to get back his golden stars.

Mongo and the President sailed for days to get to China, and as each day passed, Mongo kept getting more upset about losing his golden stars.

Then suddenly, they heard a loud bang!  It was a cannonball headed their way!  Mongo ran to get his baseball bat, and with all of his strength, Mongo hit the cannonball, that launched back in the air.

A few seconds later we heard a loud “ouch!”, and as the smoke cleared, Mongo saw a creature that looked a lot like him, except he had an eye patch and a hook on his hand.  He was surely a pirate!

The pirate stood up again and said, “Yaar!  I am Jai-yo Jai-yo Mongo, and I have all of your golden stars!”

The President responded by saying, “Jai-yo Jai-yo Mongo, give back Mongo’s golden stars, or we will destroy your boat!”

“Ha ha ha!  Never!  I am using Mongo’s golden stars to make even more stars for myself!” said Jai-yo Jai-yo Mongo, the pirate.

Mongo then loaded up some vegetables into the cannon and started shooting them at the pirate ship.  The pirates ran scared as they hated vegetables!

Then finally, a cauliflower hit Jai-yo Jai-yo Mongo in the head, and he looked and took a bite.  At first he didn’t like the taste, but he took another bite.  “Mmmmm, what is this?!?!?!”

The President then said, “It is Cauliflower, and if you like it then we will trade you cauliflower if you return Mongo’s golden stars.”

The pirate said, “Okay, I will give you back Mongo’s golden stars in exchange for your Cauliflower, because I have already made more stars from Mongo’s original golden stars!

“Okay, shoot over all of Mongo’s golden stars and we will send over the Cauliflower.  Please promise to never steal Mongo’s golden stars again!” said the President.

The pirate sent over all of Mongo’s golden stars, and Mongo sent over some Cauliflower for the pirates to enjoy.  Then Mongo and the President sailed away, and to light the night sky, Mongo threw his golden stars up into the sky, relieved that he has his golden stars back.  The stars danced in the sky, burning brighter than ever to guide back Mongo and the President to the United States.

Mongo’s App of the Week: Elmo Calls

   

 

 

 

 

 

It was a rainy Sunday afternoon, and Mongo was in a sad mood because he couldn’t go outside to play.  As Mongo lazily moped around his house Mongo’s iPhone started ringing.  Who could it be?   The caller ID said Elmo!  Mongo suddenly cheered up and answered the call, it was a Facetime call with Elmo, Mongo’s favorite red friend.

Elmo said hi in his silly way, and then he told Mongo a joke about Cookie Monster!  After Mongo stopped giggling, Elmo blew his nose and it sounded like a trumpet!  Mongo continued to roll on the floor laughing.

Mongo laughed so hard, he started crying.  So he quickly wiped his tears of joy, and waved goodbye to Elmo.  He looked out the window and all of a sudden, the sun came out, and finally, Mongo was able to go outside and play.  Thanks Elmo for cheering up Mongo, it turned out to be a great day after all!

This app is perfect for toddlers and preschoolers, and is a $0.99 download.  The app does have in-App purchases but hides it from the child’s reach by using a clever parent’s button that you need to slide to the right to view the in-app purchases.

You can download Elmo Calls from the iTunes App Store and works best with the iPhone 4 and iPhone 4s (devices that have the front facing camera).

Go Go Mongo! ABC Soup

 

 

 

 

 

 

 

 

 

Go Go Mongo! ABC Soup is an alphabet game for toddlers and preschoolers. Mongo is back for a new adventure, and now he wants to eat ABC Soup! Learn the alphabets by having Mongo eat soup letters falling from the sky. This game teaches children their alphabets through fun and immersive gameplay. Any time Mongo eats the correct letter, he becomes happy. When he eats the wrong letter, he gets sick.Go Go Mongo! ABC Soup was designed with the idea that “keeping it simple” is often a more effective learning environment for young children. The current version is appropriate for ages two to four years.

Finger Food Monday?! – Thanksgiving Edition

Although we usually call this segment of our blog “Finger Food Friday,” the Go Go Mongo Team has been busy traveling and planning for this years big day :)

As you gear up for the most beloved FOOD holiday of the year – Thanksgiving!  This year, when you’re busy whipping up a yummy feast, let your kids feel like they are involved with the planning too.  Imagine how nice some of these would look on the dessert table :)

Wishing you all a very Happy Thanksgiving with delicious FOOD and beloved family and friends :)

Tommy the Turkey – http://www.meetthedubiens.com

 

Turkey Fruit Snack by Mom Endeavors

 

Family Fun – Fruit Kabobs

 

Family Fun – Gobble Me Up