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Miss Tami’s TKO Radio Show Blog
“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.