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Miss Tami’s TKO Radio Show Blog

Miss Tami’s Top 10 Reasons of Why You Should Vote     

1- Because YOU MATTER…Your opinion means something. Let your voice be heard, but more importantly, make it count!
2- So that you have a say on where your tax dollars should go…
3- To be a part of positive change and make a difference…
4- It is your constitutional right and duty…

How Creatine May Benefit Your Workout

The increase in available energy has been shown to boost muscle size, strength and power. In fact, studies show that creatine supplements can increase markers of athletic performance, including muscle power and strength, by 5-15% (Kreider 2003). But what about endurance exercise? Not so much. While creatine is beneficial for short duration, high intensity exercise, research shows that it has fewer benefits for low intensity endurance exercise. This is because creatine’s role is less significant in rapid ATP regeneration in low intensity endurance exercise (Hargreaves 2000).

When To Supplement Creatine

After many research studies, it’s unclear whether creatine supplement should be taken before or after exercise (Candow et al. 2015). What iern

Over the past two decades there has been a significant increase in performance supplementation usage and promotion for recreational athletes (e.g. average gym goer, daily runner, etc.). If you are reading this blog, you probably have some experience with supplements in one way or another. But are your supplements really boosting your workout? One supplement that does not get the attention that desires is caffeine! That is right, that cup (or two) of coffee in the morning is a GREAT and safe supplement to help give you the extra push to get through your workout if used properly.

Caffeine works effectively because it acts as stimulant, or an “upper,” in your body. That means it will increase your energy production, lower fatigue, increase blood flow, and increase your focus and awareness. How does caffeine do this? When caffeine is consumed and digested in your body, it binds to and blocks a receptor on your cell that normally signals for your body to feel fatigued. Under normal conditions, the more energy your body uses the stronger the signal is sent to make you feel fatigued. Caffeine also increase catabolism, or “break down” metabolism, in your body, which increases the energy production for you to use. Alongside that, your heart rate will increase which allows more blood flow to your muscles to provide them with more oxygen.

This sounds too good to be true, but it is the truth! Where can you obtain caffeine sources? Well, some common sources are coffee, espresso beans, caffeinated chocolate, caffeine pills, energy drinks, and caffeinated/stimulant pre-workout formulas. Although, energy drinks and formulas tend to have a large amount of caffeine, and should be used with extreme caution. As with all thing nutrition-related, more DOES NOT mean better. So, use caffeine supplementation responsibly and with caution. Some individuals are more sensitive to caffeine than other are. It is recommended you should start with lower dosages then progressively increase it until the proper dosage for you is found. Most research studies conducted recommend 2-4 mg of caffeine per each kg of body weight (1 pound = 2.2 kg). Usually 8-24 oz of home brewed coffee can help increase one’s performance level when working out. Caffeine supplementation should never be done right before or during a workout, to ensure the lowest possible risk for a heart attack and other health risks. It is best to take your caffeine supplement AT LEAST one hour before a workout, alongside some type of food source.

*caffeine is a strong stimulant, and an addictive substance if over used. Supplements are not overseen by the FDA, and are not necessarily proven safe to use. If not used properly, meaning overdosage and or improper timing before working out, caffeine supplementation can lead to serious health risks such as nausea/vomiting, diarrhea, dehydration, higher risk for heart attack, increased anxiety, shakiness, headaches, and more. If you are experiencing any of these symptoms, do not continue supplementation or working out. If severe symptoms are felt seek out medical attention immediately. Please use caffeine responsibly, and with caution!

Top 10 Reasons of Why Your Posture is Important and How it Affects your Overall Health
October.3.2020 Miss Tami

1. MOOD: When you sit up straight, it allows your brain and body to all align causing you to be in a happier and more productive mood.
2. BREATHING: When you slouch, you compress your lungs causing difficulty to breathe correctly. So stand tall so your lungs can expand to help you breathe more efficiently.
3. IMPROVES DIGESTION: When you “slouch” over, you squish your organs which causes them not to function properly. So sit up, especially after you eat your food so that your food can move through your system more efficiently.
4. CONFIDENCE: When you sit up or stand tall, you have more confidence and have more clarity to make wise decisions. Try it…next time you are upset. It makes a huge difference!
5. ENERGY LEVEL: When your spine is in alignment, you will be able to achieve more, increase productivity, and perform better.
6. LESS STRAIN ON YOUR BODY: It helps to prevent excess strain on your spine, joints, and muscles causing your body to perform more efficiently because it allows for your muscles to do what they are intended to do.
7. REDUCES HEADACHES: When you have poor posture it causes tension headaches due to the muscle tension that occurs in your neck.
8. IMPROVES CIRCULATION: They flow of your blood needs to flow upward to return to your heart and regulate other body parts. By slouching, it affects the blood flow. This is essential to keep your body functioning properly.
9. REDUCES LOWER BACK PAIN: It is important not to strain other muscles due to bad posture. This is what causes lower back pain due to the tension in your back and shoulders causing strain.
10. BURNING FAT: By having good posture, you will burn more fat because it strengthens your core, helps your food digest properly, and it boosts your metabolism due to the energy you have standing and sitting taller.
So let’s all be more mindful and stop slouching and pay attention to our posture to improve our overall health!
The Importance of Vitamin D
Written By: Nicki Li, Dietetic Intern

The prevalence of Vitamin D deficiency has significantly increased due to the rise of the pandemic and devastating impact of the wildfires. Vitamin D, also known as the “sunshine vitamin”, is naturally produced in the body unlike other vitamins. The body can produce Vitamin D after sunlight is exposed to the skin. There are some challenges to obtaining this Vitamin through the sun, such as wearing sunscreen, spending time indoors, living in areas with high pollution, and living in a big city where buildings block sun exposure. Another factor to consider is that individuals with a darker skin tone absorbs less sunlight due to higher levels of melanin in their skin. The current pandemic and wildfires have made it difficult to obtain adequate amounts of Vitamin D through sunlight exposure
due to recommendations to stay indoors and work from home. As a negative effect, many people are Vitamin D deficient. Vitamin D is essential for normal development of the bones and teeth. This Vitamin is important for keeping our bones strong and healthy by increasing intestinal absorption of calcium and phosphorus. Vitamin D facilitates normal immune system function and neuromuscular and cardiac function. Deficiency can cause the calcium density in our bones to fall, leading to weak bones that are prone to fractures. In adults, bone abnormalities such as osteomalacia, also known as soft bones and osteoporosis, when the bones become porous can occur. In children, Vitamin D deficiency results in a painful bone disease called Rickets, which is the softening and weakening of bones. Symptoms of deficiency include weakness, aches and bone and muscle pain. On the other hand, consuming too much Vitamin D can
lead to high blood calcium levels that cause nausea, constipation, abnormal heart rhythm and even kidney stones. It is nearly impossible to get too much Vitamin D from sunlight or food sources, all overdoses come from supplements.
As our bodies are built to naturally obtain Vitamin D through sunlight exposure, there are few foods that naturally contain it. Natural food sources of Vitamin D are fish and shellfish foods. These include salmon, mackerel, sardines, shrimp and canned tuna. In addition, it is found naturally in mushrooms and egg yolk. Vitamin D is fortified in foods such as milk, cereal, yogurt and orange juice. Maintaining adequate amounts of Vitamin D is beneficial for resistance against certain diseases including lowering your risk of developing heart disease and multiple sclerosis. Make sure to look for sources where you can obtain adequate amounts of Vitamin D besides through sunlight due to recommendations to stay indoors and work from home during this pandemic. Vitamin D in food sources and supplements
are essential for the development and function of our body.

Miss Tami's TKO Radio Show

1 Year Anniversary Blog

September marks the 1 Year Anniversary of "Miss Tami's TKO Radio Show and I am so grateful to Ed of EWater Radio for allowing me the opportunity to have this platform and for always believing me. Next I want to thank my friends, family, colleagues, and fans who tune in each week. I have friends who have actually listened to me since day one and having my back while my show was growing.

This show is something that does not generate income. It is something I am truly love and am passionate about. I look forward to doing each and every show because I enjoy sharing resources, learning from experts, listening to guests stories, and creating a platform for voices to be heard in a safe place without judgement.

It is no secret why I choose to speak primarily on nutrition, sports, and fitness...these are some of my true passions and I love sharing my passion with others. Due to recent events, my show shifted a bit and I spoke on some current events because they were heavy on my heart. The great thing about this show is that I have the freedom to expand by combining my various passions and entertainment background. For this I am truly thankful and will keep bringing it each show and giving it my all. Stay Tuned! Miss Tami

“Miss Tami’s TKO Sugar Buster Foods and Tips”

Good Nutrition is a Lifestyle…you are what you eat…and what you eat can make all the difference.

* Cinnamon Unsweetened Cocoa- high in antioxidants and good for your heart and diabetes prevention. It improves your insulin sensitivity. You can make it by mixing baking cocoa, Truvia or Stevia Sugar, cinnamon or a cinnamon stick, almond milk, and a pinch of salt.
* Black Beans- high in protein and fiber which helps sustain your appetite, prevents constipation, breaks down slowly while digesting which stabilizes your blood sugar. Just use the plain black beans from a can but choose the lower sodium.

* Lean Meats-
    o Sardines- rich in omega’s and has a lot of heart benefits which helps prevent a rapid rise in blood sugar.
    o Chicken or Turkey Breast Meat- remove the skin- and eat the white parts
   o Ground Turkey instead of Beef and Pork

* Dates- high in antioxidants which prevent heart disease and nerve damage that frequently occurs in people who have Diabetes. Make sure it is portioned out for your body and levels.
* Whole Grains- Whole Wheat Bread, Oatmeal
* Nonfat Dairy- Low Sugar Greek Yogurts, Skim Milk
* Almonds: high in protein, beneficial fats, fiber; helps with cholesterol levels
* Non-Starchy Green Vegetables: Broccoli, Green Beans, and Spinach with meals
* Water- choose water over soda, juice, sports drinks, energy drinks, and other sugary beverages. You can add flavor by adding lemon, watermelon, mint, or cucumber.


* Eat healthy snacks and your meals regularly. Space them out around every 3 hours to prevent major changes in blood sugar levels.
* Limit foods that are high in sugar, grease, and salt.
* Try to be consistent with the amount of calories you consume.
* Portion control, portion control, portion control
* Exercise for 30-60 minutes each day 4-5x per week.

Janel’s Top 10 Essential Oils
July 25th 2020

I only recommend using essential oils, because . . .

* Our plants are grown in their ideal environments and harvested at the perfect time.
* Our oils go through 5 levels of third party testing to ensure purity & potency.
* There are no fillers & no artificial ingredients.

essential oils are:

* Extracts from plants, found in the leaf, bark, flowers, root, etc.
* They are highly concentrated, less is better.
* Essential oils are 50-70% more powerful than herbs.

Although offers a full line of essential oils to support your family’s health goals, whatever they are, I’m going to share my top 10 go-to essential oils, and how I incorporate them into my life.

AdaptivTouch is ’s calming blend.

* Use to help create a sense of balance when feelings of fatigue, restlessness, indecisiveness or irritability appear.
* Adaptiv is a blend of Wild Orange, Lavender, Copaiba, Spearmint, Magnolia, Rosemary, Neroli, & Sweetgum.
* To promote feelings of calm confidence you’ll want to diffuse or apply Adaptiv topically to your wrists, over your heart & on the back of your neck.
* Adaptiv soothes & uplifts our emotions. Encourages relaxation & increases feeling of tranquility.

Breathe is ’s respiratory blend.

* Powerful essential oil blend that maintains feelings of clear airways & easy breathing.
* Essential oils included in Breathe are: Laurel Leaf, Eucalyptus, Peppermint, Tea Tree, Lemon, & Cardamom, Ravintsara & Ravinsara.
* Helps to minimize the effects of seasonal threats. You can diffuse or inhale directly when environmental threats are high.
* Another way to use Breathe, is to rub a drop or 2 directly onto your chest, or apply to your feet.

Copaiba is similar to Black Pepper, can help soothe anxious feelings and when taken internally supports a healthy immune and cardiovascular system.

* Provides antioxidant support.
* Helps soothe and support the nervous system.
* Promotes clear, smooth skin, and reduces the appearance of blemishes.
* Take 2-3 drops in a veggie capsule or under your tongue to calm your mind.

Deep Blue is ’s soothing blend.

* The soothing combination of Deep Blue includes: Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, German Chamomile, & Osmaththus.
* Provides cooling & soothing effects that can be felt immediately.
* Apply on feet and knees before and after exercise.
* Massage with a few drops of carrier oil onto growing kid’s legs before bedtime.
* Rub on lower back muscles after a day of heavy lifting at work or during a move.
* When extra relief on my lower disc, I layer one drop of: Deep Blue, Siberian Fir, Cypress, and Wintergreen.

Frankincense is complete cellular support, and crosses brain blood barrier.

* Sustainably sourced from four species of Frankincense trees.
* To support healthy cellular function, take 1-2 drops of Frankincense in a veggie capsule, or under your tongue.
* Use aromatically and topically to help lift mood and awareness.
* Apply topically to promote relief from inflammation. When my sciatic nerves feel inflamed, I rub a drop onto nerves, twice a day. v * When my head is throbbing, I place a drop on my thumb & suck my thumb for 15-seconds. I use the remaining oil & rub on the back of my neck, into my skull. Repeat every 20-30 minutes as needed.

On Guard is ’s protective blend. Essential oils provide bacteria & virus-fighting agents, to boost immune system.

* On Guard smells spicy, & is a natural, effective alternative to synthetic options for immune support
* In a first line of defense for immune support, the active component in On Guard includes: Wild Orange, Clove, Cinnamon, Rosemary & Eucalyptus essential oils.
* Safe on most countertops, as a non-toxic cleaner, & to purify the air when diffused.
* Formulated to support healthy immune function & to protect against environmental threats. Take 1-2 drops daily in a capsule, under tongue, in water, or apply to bottoms of feet to support healthy immune function.

Peppermint is cool and invigorating

* Use with Lemon and Lavender for healthy response to seasonal threats.
* Inhale deeply to invigorate lungs and increase alertness. Great to diffuse with Wild Orange for your afternoon slump.
* Add to water in a spray bottle and mist body, or rub in two drops to spine, or bottom of feet when overheated.
* Apply to temple, neck and forehead (by hairline) to reduce tension and promotion relaxation.
* Promotes healthy respiratory function & clear breathing, as well as many other benefits.

Turmeric is a staple for your daily health routine and when taken internally, promotes a positive immune function and response.

* Take internally for daily antioxidant support and to improve immune response.*
* As metabolic support, use when trying to get back on track.
* When needed, use Turmeric as a spot treatment or in an all-over face mask to help reduce the appearance of blemishes or for a healthy-looking overall glow.
* Diffuse Turmeric essential oil or put a drop or two into your hand and inhale to promote feelings of positivity and to improve mood.
* After strenuous activity, incorporate Turmeric oil into your recovery routine for a soothing experience.

Vetiver has an earthy aroma, reminds me of a campfire.

* Vetiver is rich in sesquiterpenes, which provide a grounding effect.
* Use as part of a soothing aromatic massage.
* Immune-supporting properties.
* When I’m having trouble sleeping, I apply a drop to the bottom of my big toe.

Wild Orange is a sweet, fresh, citrus.

* Powerful cleanser and purifying agent. Use in an all-purpose spray to cleanse and purify surfaces.
* Internal use supports healthy immune function. Add a drop to your water every day for a burst of flavor and to promote overall health. Use glass or stainless steel containers, not plastic.
* Diffuse to uplift mood and energy levels and to freshen the air.
* For an energizing boost, dispense one to two drops in the palm of your hand along with equal parts Peppermint. Rub palms together and inhale deeply from palms, then rub on the back of neck.

Yes, I do have the most amazing job, and I love what I do! I want to be your oil lady.

I offer free introductory and continuing wellness education class on a weekly basis. There is never an obligation to purchase anything, but if you see something you want I will be happy to help you out!

Ready to learn more? Let’s chat!



Facebook: @JanelEssentialOils

Hey, it’s time to oil up, buttercup!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose test, cure or prevent any disease.
Miss Tami’s 10 TKO Immune Boosting Foods
Written By: Miss Tami

1. Wild Blueberries- One of the highest antioxidant containing fruits; High in magnesium and dietary fiber; Prevents Type 2 Diabetes; Improves night vision; Lowers risk of heart attack
2. Red Bell Peppers- Excellent source of Vitamin C- twice as much Vitamin C than Citrusy Fruit; Rich in beta carotene- good for your eyes and your skin.
3. Mushrooms- Helps prevent inflammation; Improves body immunity; Increases absorption; Regulates insulin levels in body; protects against cancer; boosts bone mineral density; High in antioxidants; Repairs DNA
4. Spinach- Several antioxidants, beta carotene, and vitamin C
5. Broccoli- Loaded with Vitamins, A, C, and E and several minerals; Loaded with Antioxidants and fiber
6. Greek Yogurt- Full of probiotics that stimulate your immune system; Loaded with Vitamin D which helps build your immunity to fight off diseases
7. Almonds- Loaded with Vitamin E and healthy fats that help fight off diseases; Loaded with Fiber which is essential in strengthening your immunity; Helps to regulate your blood sugars
8. Red Onion- Loaded with Antioxidants; Benefits heart health; Contain cancer-fighting compounds; Helps control blood sugar; May boost digestive health and bone density; Prebiotic that feeds the present gut bacteria
9. Green Peas- Contain heart-healthy minerals such as: magnesium, potassium, and calcium; Helps prevent high blood pressure; High in protein; Improves digestion; Fights off inflammation; Prevents memory loss; Regulates blood pressure; lowers bad cholesterol; promotes healthy eyes
10. Apple Cider Vinegar- Wards off flu; Detoxifies the body; Regulates pH balance in the body; Reduces inflammation; Lowers blood pressure; Lowers glucose levels in diabetics; Relieves heart burn, nausea, allergies, and headaches (sometimes migraines); Kills bacteria; Dissolves kidney stones
Miss Tami’s TKO Radio Show Blog
Written By: Miss Tami

Miss Tami's 15 TKO Productive Things You Can Do to Make the Most of Your Time While Staying at Home

1- Pick a room, deep clean, organize, and get rid of things you don't need.
2- Write a good old fashion letter and mail it to someone you have not talked to in a while.
3- Organize a Zoom or Facebook Room Game Party with your family or friends.
4-Write your neighbors a positive quote or note and post it on their door.
5- Pamper yourself and your family by creating a "spa day". Take turns giving massages, manicures, pedicures, put one face mask, turn on some diffusers, and relax.
6- Clean out your emails and desktop, reset your passwords on all of your social media and emails.
7- Read that book you have always wanted to read but didn't take the time to read it.
8- Play board games with your family to stimulate your mind.
9- Meal prep and/or plan your meals out for the week. In addition, create a work-out plan for the week.
10- Clean out and re-stock your refrigerator.
11- Listen to an inspiring podcast like some of the former "Miss Tami TKO Radio Show" Episodes #plug.
12- Create a Vision Board.
13- Learn a new language.
14- Start writing in a journal or your own blog.
15- Plan your first vacation after this quarantine is finally over...put this on your vision board and make a plan to save up, a what to bring check list, and make it happen!

Miss Tami
My Reflections Following George Floyd’s Murder and the Black Lives Matter Movement

Written by: Stella-Monica Mpande

Originally posted on

Anger. Rage. Fatigue. Hopelessness. Fatigue. Sadness. Fear. Fatigue. Anxiety. Frustration. Frustration. Hope…Fatigue…Hope…is why it took me a while to write this blog.
It’s almost as if my brain and emotional bandwidth had collapsed in an all-time depleted state of “empty”…but temporarily refueled…and then returned to “numb.”

So after a few weeks of conversations, observations, memories and a lot of self-reflection, what I can share at this very moment are eight thoughts:

1) We are clearly in the middle of a pivotal moment in history. And we are every character you have read about in those history books. Right now, we have the choice to script history in the direction that promotes the best version of ourselves and elevates ALL the highest caliber of our human dignity—if we want to. There are no auditions…perform as you wish…
2) Systemic racism and White privilege exist—they are not myths. It doesn’t help to address structural systems that maintain the racial discriminatory practices by reducing issues to individual racist actions that are separate from unaccountable systems. Pencil this: individual racism within an unaccountable system co-habit as a happily married couple. Systemic racism and White privilege did not spring overnight; they are reflections of a racial ideology that trace their roots to colonial legacies that cannot be overcome in one day, but must be confronted through the global revolutions that have been catalyzed by the horrendous broad daylight lynching of George Floyd. For some, systemic racism and White privilege are new headlines. For many Black people around the world—many black Americans and other Diaspora and even on the African continent—they have been a way of living, coping and part of a day-to-day framework of backstage notes that only now took front and center stage because what was usually done in the dark was now brought to the light, filmed on camera and went viral.
3) The role of fighting racism is reflexive, educational, advocational—and need not be judged. At one point, it seemed like how you displayed your activism was judged by others on social media—as if there is a right way or wrong way to mourn, grieve, or create change. Stop judging, please: This is an individual and collective journey. For some in positions of power and/or privilege, this is a time to examine, assess, and determine how they have been complicit to the bigger racial problem and where they can now be a solution at work or in their communities. The video ‘I Take Responsibility’ was one of the most recent initiatives by some White celebs in Hollywood to show their individual and collective responsibility against racism. This video stirred some controversy amongst some viewers. Others need to self-examine their hypocrisy when on one hand, they argue that White people need to be part of the solution, yet would criticize some White advocates of the cause who seek to “unlearn” hegemonic ideologies and contribute to the solution. But then, there were also other non-Black celeb-influencers wearing “Blackface” to show Black solidarity in the Black Lives Matter that also led to backlash. Then there are hypocrites who seek money, fame and glory as they monetize or crusade a humanitarian effort to fulfill their own selfish agenda. Those who prefer “action” participate in protests or lend resources to particular causes and groups. Others push legislation or work on advancing policy. Speaking of policy, congratulations—on June 10, 2020, the Louisville City Council Committee passed the Breonna Taylor Law! Still, there are others who are educators and are changing one mind at a time—be it virtually or through literature they disseminate. Ultimately, we are all learning, unlearning and re-learning in this struggle.
We have to do what makes sense for each of us organically while being patient in correcting the faux-pas and missteps in our efforts to do right in our collective fight towards justice. There are so many online resources on how to self-educate and participate. This Black Lives Matter reading list is one way to start.
4) Not all Black people support the Black Lives Matter movement. Some Black people find it hypocritical, or believe it inaccurately depicts the realities of race relations and police brutality. Rather than debate—unless one is up for it—we should follow our hearts—and open ourselves to data, facts, statistics, reports, trends, history, the present and consider the source of material that recounts information. Note to all: research. Learn history. And be mindful of who our history-tellers are and how they frame their stories that craft the knowledge we call “facts.” Get a balanced perspective and make informed decisions.

5) Many discussions surrounding immigration and race relations are also in full effect. Dating from my school days to now, I still fail to understand the disrespect and disparaging attitudes that some Black immigrants in a host country like the United States, for example, harbor towards some African-Americans who actively advocate against racism in the country these immigrants now make their “home.” The historical bloody revolutions fought by our African-American brethren that led to many rights and legislation since the ‘60s afford many of the culminating liberties, freedoms and resources over the years that many Black Diaspora immigrants benefit from in this host country—which some African-Americans can’t even fully benefit from because of the systemic inequalities that persist in this country to this day. So do those immigrants who harbor this attitude pride themselves on being “model minorities” and refuse to be associated with certain African-Americans who fight for freedom because they fear to appear inferior, especially if one has to fight for what s/he lacks? Is there an innate need to preserve their positioning as the token Black individual in their circles, avoid potential embarrassment and prove that they are a “better Black version” than another? Will this appease that particular White individual who needs to be convinced that some Blacks rank higher than others? Africans born and raised in Africa may have a strong sense of national and cultural identity and history that African-Americans lost over the centuries and have reconstructed in other ways, as a result of the slave trade. The resulting diasporic identity formations still do not justify disrespect between the groups—especially when we are still in the same boat in the 21st century (no pun intended). Otherwise, then congratulations: this division is a successful outcome of hegemony at its finest, designed to weaken ethnic groups within a race that are pitted against each other at a time that a global diasporic union is necessary to combat racism together. My argument is not to address some of the disparities that complicate the relationship between Africans and African-Americans (that’s a separate conversation for another time). I simply believe that all Black immigrants in the larger Diaspora and Africans on the continent share a collective identity that should prompts us to, mobilize collectively against systemic racism. Those suffering from a superiority complex that they mask through a self-titled black “bourgeoisie” or “elitist” mind frame could benefit from deep introspection and a revisit of history and facts. On a different note, I stumbled on an interesting article explaining a Nigerian mother’s experience speaking to her daughter about George Floyd.

6) Stating that an unequal system exists does not mean that one is angry or assumes the victim role. It means that one is abundantly clear that the playing field is unequal—even if it may not be their own story. Admitting that there is a disparate system does not weaken or jeopardize your position of success—unless your positioning is already frail. I can be the most successful person in the world and benefit from the opportunities that have afforded me luxuries and decent paychecks. Yet, I can also very lucidly state that the system has been unfair to myself and/or others who may have confronted injustices that have led us to fight our way to the top—and are still fighting. But let’s not get it twisted: A racist person will not stop their racist attitude or behavior because you have mastered the Queen’s English accent or hail from royalty in your hometown. A racist person may tolerate you…yet still harbor racism in their heart. And that is ultimately between them and God. However, let us not forget Christian Cooper who was a Harvard graduate bird watching in a park wearing glasses and regular attire (I don’t know how much more basic this profile could be) who met Amy Cooper. Amy, famously dubbed as “Karen,” was a White woman who called the police and feigned her attack because she could not stand that a Black man would position himself in authority as he corrects her to observe the laws of the park and hence, challenge her position of privilege. This position of privilege is what Amy attempted to restore by dialing the 911 Power-Rangers button and using the linguistic secret code of “a Black man is attacking me” damsel in distress act that she knew would result in her defense because guess what…history has shown that this works. Forget that Christian Cooper was a Harvard graduate or currently worked for a prestigious company. That didn’t save him from being racial profiled and attacked. The difference was that the police did not arrive to shoot and kill him, fortunately. However, this story could have ended fatally, like so many others.

7) Privilege that is challenged will always regard equality and righteousness as oppressive. Accountability, justice and transparency are bitter pills that can cause side effects of hysteria and temper tantrums for anyone who has cheated, lied or stolen their way to success. Trust me, I have observed this in real time. It is almost fascinating to watch…almost.

8) And lastly, for the record: “All Lives Matter” is a very separate argument from “Black Lives Matter.” Paying attention to what needs immediate focus does not nullify what is also true; it prioritizes our time and resources in a crisis. We pronounce that Black Lives Matter because the constant dehumanization of Black men, Black women and Black children who are targeted, brutalized by the police, unfairly tried in court and killed clearly indicates that Black Lives DON’T Matter. Which, by the way, discredits the notion that 'All Lives Matter’. Do “All Lives Matter” when Black lives clearly don't?! Should “All Lives Matter?” Yes. Do “All Lives Matter?” The systemic oppression of Blacks would give you the impression that they don’t. An interesting analogy: “If my spouse comes to me in obvious pain and asks, “Do you love me?”, an answer of “I love everyone” would be truthful, but also hurtful and cruel in the moment. If a co-worker comes to me upset and says, “My father just died,” a response of “Everyone"s parents die,” would be truthful, but hurtful and cruel in the moment. So, when a friend speaks up in a time of obvious pain and hurt and says “Black lives matter,” a response of “All lives matter,” is truthful. But it’s hurtful and cruel in the moment.” (Doug Williford)

So again…We are ALL scripting history right now. All characters welcome. Black, Brown, White…if we are on the right side of history, let us come together. When I participated in the peaceful protest in Washington DC, I was proud to see this unity. So to you: What role do you play in 2020 in fighting racism and injustice today?

And special recognition to those who have been on the frontlines of Covid-19 and are also fighting against racism…thank you for all that you do. Sincerely, God bless you. More thoughts to contemplate over the next few weeks. Stay tuned...

This article was originally published on

Miss Tami’s TKO Radio Show Blog
Written By: Miss Tami

There is no ONE solution to solve the issue of social injustices in our world. But…we can start with ourselves. So here are some take-aways from my show that I want to highlight with some quotes to motivate us all:

•  Be mindful, and take a moment to think before speaking.
•  Hang out with intelligent people who challenge, educate, and offer a new perspective so that we can reflect, learn and grow.
•  “The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways and truer answers.” The best things never come out of being in our own comfort zones…this is where change begins.
•  We are all lifetime learners. We should educate ourselves by reading, reading, and reading more.
•  “History will judge us by the difference we make in the everyday lives of children.” Nelson Mandela

We need to listen to our children because we can learn a lot from our kids and their pure and innocent minds and hearts…

•  Those of us who are bosses at work, we should check out your team…how many different nationalities are on our team?
•  Let’s scroll through our phones and check out who is in our pictures. Do we see diversity or do we need to expand our social circles?
•  Let’s stop making excuses for racism. Stand up…speak up…take action.
•  We can not pre-judge anyone by the color of their skin, age, gender, if we have a disability, sexual preference, or size until we have walked a day in their shoes. We never know what someone is going through fully unless we have truly been there.
•  Those who have a platform…use it. Use it for good. Let’s examine our platforms to see if we are complainers or gamechangers.

“Declare change. Work for change. Become the change!”

Miss Tami’s TKO Radio Show Blog
Written By: Miss Tami

Miss Tami’s Top 10 Quarantine Workouts:

- Invest in a FIT BIT and get those 10,000 steps in per day= 5 miles per day. Get some fresh air and go for a walk, jog, or run. I stop and take interesting pictures along my way to make it more fun.
2- Buy some exercise bands and look up full body workouts from reputable sources. Do this with a friend via ZOOM or WhatsApp.
3- Turn your living room into a dance club with disco lights and get your Zumba on!
I do this with my daughter and we have so much fun together doing this. It actually keeps us both active and we feel like we are at a party.
Super fun! We do this through YouTube then cool down with some family Yoga classes online.
4- Jump Rope! You can burn major calories and there are multiple benefits of this. You may even want to incorporate shadow boxing and set your cell alarm for 3 minute rounds alternating between the two.
5- Hire a trainer that can train you online to help motivate you to get you to your goals or join an online workout community. Accountability is so important.
6- Do yard or house work. Believe it or not- you can actually burn a lot of calories working around your own home whether indoors or outdoors.
7- Go for a bike ride to get some exercise and change in scenery.
8- Put that dusty treadmill or stationary bike into good use…those things are not cheap.
Do interval HiiT Training to maximize your results in a short period of time.
9- Take it back to the old school…you don’t need equipment…just your own body weight.
I’m talking: Lunges, Squats, Toe Raisers, Crunchies, Plank, Push-ups, Tricep Pushdown on your couch…yes…the sky is the limits!
10- Dumbells are amazing! Get the 3 best sets of dumbbells and go to town…Remember the more muscle, the more fat you burn…

Written By: Steve Peters

1. Take breaks from national/international news. Maybe focus on local news to stay informed. I would limit any type of news to once a week.

2. Take care of your body (choose balanced meals, get physical activity (go for a walk, stretch outside on a blanket, yoga, light weights, deep breathing); get plenty of sleep and limit any food or drink that lowers your immune response (inflammation).

3. Take care of your mental health (practice mindfulness-meditation, body scan, mindful eating (bring awareness between the mind/body communication), using the five senses technique or 5-4-3-2-1 technique (grounding technique). GROUNDING techniques- body awareness, categories, and mental exercises to help keep you in the moment, here and now. Progressive Muscle Relaxation technique; Diaphramic breathing, visualization or mental imagery (use YouTube).

4. Start a gratitude journal and make at least 3-5 daily entries.

5. Write down your strengths and values (These are the things you possess “Your super powers” to help you problem-solve, cope and manage things in your life), (These are important regarding who you are, how you live and view life, what motivates you daily, and the overall quality of life.).

6. Be creative! Explore a hobby, or learn a new skill.

7. Stay connected with others- phone, live video, Marco Polo APP, social media, meet outside while practicing distant socializing.

8. HELP others when possible while practicing precautions.

9. Broaden your perspective (Seeing the bigger picture)-what meaning am I giving this? Is this fact or opinion? Is there other ways of looking at this? How important is this in accordance with my values? What can I do right now that will help the most?

10. Lastly, Acceptance. We tend to fight against distressing thoughts/feelings, but we can learn to just notice them and give up that struggle. Some situations we can’t change. So we accept things as they are and manage those things until change happens or we are able to change them later on. Sometimes we just need to give ourselves permission to feel and think without placing meaning on it, and allow those things to just be and pass.
Have Patience
***Poem written by: Miss Tami aka: Tammy Reese

Have Patience
Work on an inspiring project
Have Patience
When out, wear masks and gloves to protect

Have Patience
Take time for yourself
Have Patience
Do something for somebody else

Have Patience
Take time to reflect
Have Patience
Face-time to socially connect

Have Patience
I know life is odd
Have Patience
Let go and let God

Have Patience
Let things settle in time
Have Patience
So we can eventually end COVID- ONE –NINE.
“What If” Poem
Written by: Gurpreet K. Gill

There is so much fear, and perhaps rightfully so, about COVID-19.
And, what if…
If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work…
That all is interconnected.
What if…
the virus is here to help us?
To reset.
To remember.
What is truly important.
Reconnecting with family and community.
Reducing travel so that the environment, the skies, the air, our lungs all get a break.
Parts of China are seeing blue sky and clouds for the first time in forever with the factories being shut down (Venice canals are cleaner then they have ever been before and dolphins have been seen swimming in the canals).
Working from home rather than commuting to work (less pollution, more personal time).
Reconnecting with family as there is more time at home.
An invitation to turn inwards — a deep meditation — rather than the usual extroverted going out to self-soothe.
To reconnect with self — what is really important to me?
A reset economically.
The working poor. The lack of healthcare access for over 30 million in the US. The need for paid sick leave.
How hard does one need to work to be able to live, to have a life outside of work?
To face our mortality — check back into “living” life rather than simply working, working, working.
To reconnect with our elders, who are so susceptible to this virus.
And, washing our hands — how did that become a “new” thing that we needed to remember. But, yes, we did.
The presence of Grace for all.
There is a shift underway in our society — what if it is one that is favorable for us?
What if this virus is an ally in our evolution?
In our remembrance of what it means to be connected, humane, living a simpler life, to be less impactful/ more kind to our environment.
An offering from my heart this morning. Offered as another perspective. Another way of relating to this virus, this unfolding, this evolution.
It was time for a change, we all knew that.
And, change has arrived.
What if…
10 Ways to TKO the Coronovirus:
Written By: Miss Tami

1- Wash your hands as often as possible with soap and water (Duration should be as long as you can sing the song “Happy Birthday”).

2- If there is no soap and water, use an alcohol-based hand sanitizer that is atleast 60% alcohol-based.

3- Avoid touching your nose, mouth, and eyes (unless you wash your hands first).

4- Clean and disinfect areas and objects where people are touching the surfaces more often. If you are an athlete, clean your sports equipment more often (ie: boxing- clean your wraps, gloves, and shoes post workout)

5- If you are sick, stay home. The CDC recommends that those who are sick, should remain home for at least 24 hours after no longer having a fever.

6- If you know someone who is sick, try not to be around that person.

- If you have access to a facemask, use it if you are sick, in a health care environment, around those who are sick, and/or if in a public place of crowds to help avoid contact.

8- Get a flu shot to prevent influenza if you so believe in that as a precautionary.

9- Should you sneeze or cough, cover your mouth and nose with a tissue. Then throw the tissue in the trash. If you do not have a tissue, use your sleeve or shirt (not your hands).

10- Stay informed but don’t freak out! Planning ahead is the smart thing to do to be prepared ie: extra food, water, emergency kits, medical supplies.

Miss Tami’s 8 Fitness Tips To Keep you On Point
Written By: Miss Tami

1- Take it slow…think like a champion but train at your level. Great things take time- so start off slow and take it up a notch when your body is ready.

2- Know your goal and set REALISTIC goals. Find something that motivates you toward that goal and put that word or picture up at your desk, in the bathroom, on a vision board…somewhere visible so that it will push you toward your goal. In addition, set a goal date of when you want to achieve that goal like for a trip or photoshoot or special event.

3- Make sure you get the right fuel pre and post workout because input definitely would help the output. You are what you eat. Eating healthy will provide the fuel for the workout and the nourishment after your workout. Both are very important.

4- Make your workout fun. Do the same thing- get the same result…you gotta switch it up to trick your body and to get the most out of your workouts. Try new things- Zumba, Yoga, Spinning, Weight Training, Running Bleachers, etc… Have fun with your work out…

5- Stretch after you warm-up and make sure you do a proper cool down as well to prevent injury. Foam rollers and Epson Salt are great investments to help take care of you post-workout to help prevent soreness.

6- Make sure you get your rest. Rest is part of the recovery.

7- Make sure you incorporate lifting weights in your workout. People are always concerned with lifting and gaining weight when it is actually the opposite- It actually increases your metabolism because when you build muscles it burns more fat.

8- Accountability and/or a supportive community isimportant. I suggest one or more of the following: a. working out with someone b. hire a trainer c. take pictures of yourself and keep a diary to hold YOUR SELF accountable or d. download a fitness app to help you track your goals and progress
10 Nutrition Tips for the New Year:
Written By: Miss Tami

#1- Make a menu and meal-plan with your family.

#2- Don’t skip meals.

#3- Atleast ½ of your plate should be vegetables for lunch and dinner and eat those first to fill up before the other foods. The more colorful the better!

#4- Drink a glass of water before you eat your meal and it will help fill you up so that you eat the correct portions.

#5- Read labels and stay mindful of sugars and carbohydrates that are not healthy for you. Avoid them!

#6- Take the things that you love to eat that are not healthy, and find recipes that are healthy.

#7- Be aware of your input and output. Make sure whatever you put into your body- you can get exercise to help burn it off.

#8- Get atleast 8 hours of sleep so that your body has a chance to reset your metabolism.

#9- Drink alcohol in moderation.

#10- I saved the best for last… Eating healthy is a lifestyle, eat good 6 days out of the week and have a cheat day or a cheat meal so that you don’t deprive yourself.
Gluten-free…Trend vs. Necessity
Written By: Miss Tami

Gluten is a type of protein that can be found naturally in several different types of foods like: grains, spice mixes, cereals, breads, seasonings, pastas, breads, and crackers. It is made when flour and water are mixed together forming a sticky consistency much like “glue” hence why it has the name “glu”-ten”. It is the ingredient in bread and other grains that gives them their texture, shape, and integrity.

There are three reasons why one should have a gluten-free diet which include:
1- If you have an allergy to gluten. You will know if you have been tested for this and may have had a break- out in hives, or if you started itching or swelling.
2- If you have stomach issues while eating foods with gluten that may cause bloating or gastrointestinal issues.
3- If you have Celiac Disease which is an auto-immune disorder. It is recommended for those who have this disease to avoid gluten because it causes damage to their small intestine and/or serious health consequences when consuming gluten.

A lot of folks get on a “gluten-free” diet to attempt to lose weight because they believe that gluten protein is bad for you. However there is no concrete proof that you actually lose weight from being gluten-free. Again, if you are not prone to the things mentioned above, it could do more harm than good. It is only really necessary for 5-10% of the population. If you “choose” to be gluten-free and don’t have any of the conditions described, it can cause issues with intaking enough iron, zinc, potassium, zinc, and fiber. Not to mention it is a lot more expensive to shop “gluten-free”.

The bottom line is, before you start any type of diet or lifestyle, make sure you get tests done from your doctor so that you know how your body is working and you and your doctor, registered dietician, or nutritionist can figure out what the best type of meal pattern would work best for you.
“Being Healthy Beyond Fitness and Nutrition”
Written By: Miss Tami

Anyone who knows me…knows how passionate I am about
Fitness and Nutrition. However, being “healthy” is more than
what you eat and how active you are. It starts with your mind.
If your mind isn’t right, it will affect everything you do in life.
It is important to surround yourself with good people and when
youfeel like you are alone and need to talk to someone…do just
that…talk to someone. Know this…
1• It is okay to seek professional help if you need a neutral
party to listen to you, who won’t judge you, but listen and
offer suggestions to assist.
2• It is okay to post on social media if you need someone to
pay attention to you as a cry for help.
3• It is okay to ask for help.
No one…and I mean NO ONE is perfect. We are meant to be
there for each other. From our stories of struggle and
challenges, we grow stronger. We also inspire others through
our journey to persevere. Everyone goes through tough times.
It is through these tough times that we grow and appreciate the
good times. One of my favorite sayings that kept me going after
I had one of my lowest moments in my life that I put on my
shelf and looked at daily was, “Tough times never last, but
tough people do.”
Why is Eating Breakfast so Important?
Written By: Miss Tami

There is no wonder why we use the word "breakfast" because it literally means that we are BREAKING the FAST by eating breakfast in which you eat from night until morning while your body undergoes many processes that are extremely beneficial. When we are sleeping our body is in "re-set" mode and regulating our blood pressure, insulin levels, heart rate, and renewing our cells. It is not about WHEN you is all about WHAT you eat, because whatever you decide to eat first in your day- will set the stage for the rest of your day's metabolism and how your body burns calories thoughout the day.

Studies show that when you don't eat breakfast you can become more overweight due to being in "starvation mode" and cleaning out the breakroom with eating junk food. However when you do actually eat breakfast, you tend to focus better in school or at work. In addition, your body uses that fuel for energy so you can sustain your daily living tasks and not overeat later. It also sends a message to your body saying PHEW I don’t have to starve and conserve extra food to store for energy later.

Now true enough…some people skip breakfast because they were in a rush and are running out the door or didn’t go grocery shopping. I have been guilty of this for sure but here is a motto that I live by: Fail to Plan...Plan to Fail! You must have a plan and in order to set goals organized enough to achieve.

Everyone has different likes and dislikes as well as dietary needs so there is no “cookie cutter” way for me to tell you what you should eat for breakfast without properly assessing you. However eating something with protein and fiber is ideal although some may say pairing carbs with protein is best. I think a little bit of both keeping in mind that the protein is sustained energy that will last, the carbs will burn off quickly, and the fiber keeps you feeling satisfied

So the biggest take away here is that everyone needs to eat breakfast if you want to start your day off on the right foot. Also, your first bite make it a good one.

Best, Miss Tami
U Down With MCT? Ya…U Know Me…14 Reasons of Why to use MCT:
Written by: Miss Tami

1- It can help you intake more fat which is a necessarynutrient in everyone’s diet. Fat helps us absorb Vitamins A, D, E, and K which help make up our cell walls to insulate our body and protect our organs. Our bodies are quite amazing but can’t produce all of the Fats necessary so that is why we supplement with Fats like this.
2- It helps you lose weight because it is so satisfying due to the 2 hormones: Peptide and Leptin giving you that sense of being full and/or satisfied with your hunger which helps with appetite control. This causes the chain reaction of you feeling more satisfied therefore not intaking as many calories.
3- It will give you extra energy making it unnecessary to store fats. The reason that it gives you more energy is because the MCT Oil literally goes straight from your gut to the liver and immediately converts into energy or ketones.
4- It can help with inflammation.
5- It can actually help boost your strength.
6- It helps your body to produce ketones which is a good energy source for your brain. If it doesn’t immediately convert to energy it produces ketones passing through the blood brain barrier helping with one’s ability to think, creating better memory retention, and helping one make better judgment.
7- If you have digestion challenges, your doctor may recommend you get more MCT. Which in this case, you can supplement with MCT Oil to help the nutrients digest more efficiently.
8- Studies show that if an individual is known for having seizures or has epilepsy, a high fat ketogenic lifestyle works well. Therefore, intaking MCT Oil, could help raise the levels of fat intake in the body to help to get into ketosis.
9- It can lower and or improve cholesterol levels- which helps to protect the heart.
10- It can lower your blood sugar levels.
11- MCT’s actually inactivate four different types of pathogens that are found in drug-resistant bacteria that results from overusing antibiotics which in turn acts as a “natural antibiotic”.
12- It helps to balance out hormones to the proper levels due to the ability to combat depression, increase metabolism, and act as a “mood enhancer’ to make you feel at your best.
13- MCT Oil can also be used in the beauty department to act as a natural hair and nail moisturizer. It can actually help to treat dandruff.
14- Subsequently it can also help your overall body to accelerate healing by fighting catabolism and increase your ability to absorb amino acids.
Keto or not to Keto...
Written by: Miss Tami

After many months of studying Keto, asking a lot of questions, and contemplating...I made a decision. It was on August 24, 2019, I chose to change my lifestyle and put premium gasoline in my tank rather than that "cheap stuff". I would rather my energy off of healthy sustaining fats rather than carbs. The first two weeks of trabsitioning my body into ketosis were very difficult. I was a little irritable and struggled with staying disciplined but knew this was a commitment so I was determined. I lost 10 lbs in 2 1/2 weeks and felt great. Then plateaued a bit and continued my weight loss losing a total of 18 lbs in 2 months. More importantly, I am losing a lot of inches and really feel a difference. The best thing about it all...I don't feel like I am "missing out" like as if I were on a diet. This is a lifestyle and I get to eat meat, bacon, avocados, cheese, nuts, veggies, eggs, and last but not least...dark chocolate and much more. This is my new lifestyle and I am loving it! Keto or not to Keto...I say "YES" for me!
20 Reasons to Chew Gum
Written By: Miss Tami

20- FOR FUN! My daughter and I spent a whole hour taking pictures with our gum and doing gum commercials on my phone. Having fun is one of the most important things to do in life. Enjoy every minute!
Intermittent Fasting 101
Written by: Miss Tami

Intermittent Fasting is an eating pattern where you cycle between periods of eating and fasting.

Types of Fasting:

Be clear on what your goal is and which type fits your daily scheduled routine to suit your needs.
• “Eat-Stop-Eat- 24-hour fast” 1x/2x per week
• 5:2 Diet consuming 500-600 calories in 2 non-consecutive days of the week/eating normally the other 5 days per week
• Eating only 600 calories per day for a period of time
• Eating once per 24 hours
• Schedule Fasting Ratios:

Reasons for Fasting:
• Religious Beliefs: Christianity, Islam, Judaism, and Buddhism

• Health Reasons:
o Hypertension
o Or Cardiovascular Disease
o Also they say that if you have Parkinsons, Alzheimer’s, Rheumatoid Arthritis, Cancer, or Diabetes- research shows that you are able to manage these diseases better by fasting.
o Some say it prevents Cancer and sometimes it can reverse Type 2 Diabetes.

• Losing Weight: It is all about “Input and Output”: Food is energy. When we eat and don’t work it off by exercise and/or movement our body stores our food which can sometimes lead to weight gain, obesity, and diseases.

What Happens to Your Body When You Fast:
• After you eat, your body is in the “fed state” for 3-5 hours which makes it challenging to lose weight due to the increase in insulin levels. After the “fed state”, your body undergoes a period of time known as the “post absorptive” state that lasts 8-12 hours and your body burns fat due to your insulin levels being low.
• Your body undergoes many processes that are extremely beneficial.
• Your brain increases neurotrophic factors improving cognitive functions.
• Blood pressure and resting heart rate starts to reduce.
• Your old cells go into “repair-mode”.
• Insulin levels in your body drop dramatically.
• Automatically your body reduces bad “LDL” cholesterol and blood triglycerides which are associated with heart disease.
• And best of all…your HGH “Human Growth Hormone” levels sky rocket which benefits muscle gain and weight loss (as long as you don’t over consume during eating windows)
Benefits Associated with Fasting:
• It actually boosts your metabolism.
• Reduces Belly Fat and Inflammation.
• Helps you live longer and age gracefully.

Cohorts Who are not Encouraged to Fast:• People who are under the age of 18.
• Those who have eating disorders or are underweight.
• Women who have challenges with infertility.
• Women who are breast feeding or are pregnant.
• Or if you have a medical condition such as Diabetes or Low Blood Pressure. In this case, it is advised that you consult with your doctor prior to fasting.

Side-effects Associated with Fasting:• Weakness
• Brain-fog
• Hunger-pains
• If you are not lifting weights…you can lose muscle mass. (That is why you want to make sure that you keep your protein-intake high.)

5 Tips for Fasting:
• Number 1- In the beginning, skip meals from time to time when you don’t have time to cook or when you are not hungry to test how your body responds.
• Number 2- Make sure that you fast when it’s convenient for you so that you can be more successful.
• Number 3- Experiment with the different types of fastingthat I mentioned so that it works in your daily schedule and life style.
• Number 4- Drink water, coffee, and tea and other non-caloric beverages to help hunger pains.
• Number 5- When you are feeling hungry, instead of cheating and eating food…consider chewing gum. Chewing Gum actually helped me in a weightloss contest during the 3 holiday months. There are actually lots of benefits associated with chewing gum not to get off topic but seriously…In fact…that may be my topic for my next show.
Conversation Hydration
Written by: Miss Tami 9.25.2019

Drinking water is an essential part of our well-being and our body depends on it. We should be drinking an average of ½ of our body weight in ounces. To achieve this goal I have developed:

25 Tips to Staying Hydrated

1. Drink a glass of water before each meal.
2. When going out to eat a meal in a restaurant, choose water instead of other drinks. It will save you money, keep you hydrated, and it is healthier.
3. Alternate drinking water in between drinking alcoholic beverages and/or coffee.
4. When you take vitamins or medication, always drink a full glass of water with it.
5. Start your day with a warm glass of water and lemon for many health benefits.
6. Invest in some fun straws and drink your water with a straw.
7. Eat food that has a high water content to “eat your water” rather than drinking it ie: watermelons, cucumbers, zucchini, green cabbage, strawberries, pineapples, oranges, grapefruit, spinach, cranberries, cauliflower, radishes, peaches, apricots, etc…
8. Carry your water bottle around with you everywhere you go to be mindful of drinking water throughout the day.
9. Jot down how many ounces of water you drink in a food journal or in a cell phone app.
10. Carry around a water jug with goals for drinking water in time intervals throughout the day.
11. Add more spice to your food to strategically make you drink more water.
12. Drink a glass of water before you take a shower to help lower your blood pressure.
13. Drink water, before, during, and after your workout.
14. Drink a glass of water after each time you use the bathroom.
15. If you are exposed to someone who is ill or if you are ill, drink more water.
16. Add more water to your fruit juice to dilute it and to intake more water throughout the day.
17. Set your alarm to remind you to drink water throughout the day.
18. If you are feeling hungry, try drinking a glass of water instead of eating to see if it curbs your appetite and helps reduce your food intake.
19. Challenge a friend to a “water challenge” and keep track of who hits their goal daily to keep each other accountable.
20. Try infusing or adding watermelon, lemon, grapefruit, strawberries, cucumber, mint leaves, flavor enhancer, or lime to your drink to make your water more interesting.
21. Reward yourself…for every 3 glasses of water, you can have a soda or coffee.
22. Each time you drink an entire bottle of water, refill it and drink more.
23. Drink more herbal tea. 24. Buy more fancy-types of water bottles to make drinking water more fun.
25. Add lots of ice to your smoothies and protein shakes.