Woman loses 131 lbs with this 1 simple change

Plus, learn how to create plant-forward meals without giving up the animal foods you love.

December 4, 2023 | VIEW IN BROWSER December 4, 2023 | VIEW IN BROWSER If you have health and fitness goals you want to work toward this week, the first step is mental. Joan Henning is a prime example of how getting your head in the game, and making your mental health a priority, can make a huge difference. Find out what she did that kicked off her 131-pound weight-loss journey. If one of your goals is to improve your cardio performance, incorporating calf exercises into your routine is key. Stephanie Mansour shares easy bodyweight moves you can do at home. Plus, this week, we're showing you how to create plant-forward meals without giving up animal foods. We accomplished this goal by packing the menu with nuts, seeds, beans, fruits, vegetables and whole grains. First up? This meatless Monday recipe for Sheet-Pan Korean BBQ Cauliflower that makes it easy to get your veggies down.  Walking Challenge Walking Challenge Today's Workout Today's workout is a walk.   If you want to walk or run faster or jump higher, calf strength is key.  The calf muscles push you forward when you run or walk, allow you to jump, help you rotate your ankles, keep your knees stable and flex your feet. So if you're skipping calf strength training, you are literally cutting yourself off at the knee!   18 calf exercises to strengthen and tone your calves with no equipment. GET THE WORKOUT Your Meal Plan Your Meal Plan Today's Plan It's easy to get your veggies down when they're dressed in a delicious sauce. Whether it's Meatless Monday or you want a protein-rich serving of vegetables with plenty of umami flavor for dinner, this all-in-one dish is a winner. Cauliflower, shiitake mushrooms and bok choy come together beautifully in a Korean barbecue sauce speckled with raw cashews for a perfectly balanced crunch in each bite. To boost your protein and make it a balanced meal, serve sautéed tofu or shrimp on top or on the side. You can also add brown rice (from frozen or a microwavable pouch) if you like.   Breakfast: Vegetable Frittata Muffins with fruit Lunch: Pasta Salad Dinner: Sheet-Pan Korean BBQ Cauliflower with Shiitakes, Bok Choy and Cashews GET THE MEAL PLAN Social Share Social Share Motivation Monday Need a little push to get moving today? Stephanie Mansour shares one of her favorite aerobics moves that feels more like fun than fitness. JOIN US ON INSTAGRAM Making Space for Mindfulness Making Space for Mindfulness What is the 'orange peel theory'? TikTokers say it can prove true love What is orange peel theory? TikTokers say this action is an indicator of a healthy relationship and true love. What does a relationship expert say about the trend? READ MORE One Small Thing One Small Thing Real ways to make a difference in your life, one small thing at a time. When thyroid cancer and grief led to weight gain, these simple changes helped woman lose 131 pounds When Joan Henning lost 120 pounds with a low-carb diet and exercise classes, she expected to keep the weight off. But then a few traumatic life events sent her weight climbing again.   First, she needed to have her gallbladder removed in 2012, and, like many people who have that surgery, her weight started to inch up afterward. Then, in 2013, she was diagnosed with thyroid cancer, and treating it meant removing her thyroid, which slowed her metabolism. Then, she lost several friends and family members in a short period and the grief and depression caused her to put on even more weight,   Her weight climbed to 346 pounds, and she regained the 120 pounds she had lost earlier.   Today, she has lost 131 pounds and is healthier than ever. The first step in her weight-loss journey? Making her mental health a priority. Henning saw a counselor to help with grief and depression. She also went to a grief support group and began journaling.   She says that caring for her mental health made space for other positive changes in her life.   3 changes she made to her diet and fitness routine to lose the weight for good. READ THE ARTICLE Wellness News Wellness News Is a 1,200-calorie diet a healthy way to lose weight? This low-calorie meal plan may help you lose weight, but it may also be tough to get all your daily nutrients — and sustain weight loss over the long term. CDC warns against eating certain precut cantaloupe after 2 die in salmonella outbreak The CDC says a recall for cantaloupe tied to a salmonella outbreak has been expanded to pre-cut varieties of the fruit. Pfizer's twice-daily weight-loss pill discontinued due to side effects Drug makers are racing to develop oral weight-loss drugs for patients who don't want to deal with injections currently required with Ozempic and Wegovy. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? Subscribe here Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 Manage Subscriptions | Unsubscribe | Privacy | Contact MANAGE SUBSCRIPTION | UNSUBSCRIBE | PRIVACY | CONTACT