Keep It Cool

It's been HOT. Super extremely hot. But you can beat the cool with health-boosting foods while working out.

1. Run Longer-

Snow cones and Slushies.

A 2011 study found that having a slushie flavored with sugar syrup prerun can help you run 20% longer than drinking cold water with the same amount of syrup. The slushies cools you down better then cold water, preventing overheating. Top shaved ice with real fruit syrups. Or blend up frozen berries, juice and honey. Pour over shaved ice.

2. Combat Inflammation
Cold Soups

Refreshing, chilled soups made from colorful vegetables offer a wide range of antioxidants that help combat inflammation that causes soreness. Soups made from fresh summer fruits make for a healthy dessert that packs carbs and fiber. Make gazpacho; puree one pound yellow tomatoes and half a cucumber. Add a cup of kefir, garnish with basil.

3. Boost Immune Health
Frozen Yogurt

A new wave of frozen yogurt shops has introduced the creamy dessert with a tart kick. Compared to grocery store versions, this fro-yo contains more live cultures that promote gastrointestinal health and boost immune system strength. Top vanilla frozen yogurt with fresh fruit and chopped nuts for added antioxidants and healthy fats.

4. Increase Circulation
Popsicles

Popsicles can be healthy-just check the ingredient list. Store-bought brands made from real fruit and with no added sugar supply vitamin C and potassium; both are vital for healthy circulation. Make your own pops. Blend up your favorite summer fruit; pour into popsicle molds and freeze.

5. Speed Recovery
Fruit Smoothies

Creamy and cool, fruit smoothies provide everything you need to recover post workout, including carbs and protein. Plus, a recent study found that fruit extracts can help lower measures of oxidative stress following a strength training session. Whether store-bought or homemade, make sure your smoothie has about 15 grams of muscle-building protein.

6. Cut Back On Fat
Gelato

Gelato actually has fats butterfat than ice cream. A half cup contains 150 calories and four grams of fat, versus 200 or more calories and 8 grams of fat for ice cream. Look for gelato made with real fruit and stick to a half cup.

From Runners World, August 2011.

Fiber One 90 Calorie Brownies

Have you tried the new Fiber One 90 calorie brownies? They come into flavors, chocolate fudge and chocolate peanut butter. When I first saw these I was wondering how a brownie for only 90 calories would taste. I didn't think they would be awesome, but let me tell you that they ARE! They are are so moist and the perfect portion size for a morning or afternoon snack! They probably would be awesome on top of some vanilla ice cream!


Rather than focusing on the foods you can’t have - Fiber One® is giving you the opportunity to eat what you love without the guilt. New Fiber One® 90 Calorie Brownies are moist, chewy treats that let you have what you crave while helping you stay on track with your balanced diet. With 5 grams of fiber, which is 20 percent of the Daily Value of Fiber, the new brownies are a smart snacking choice. Check out Fiber One's Facebook Page!

Guess, what? I have a chance for you to earn a gift pack that includes a box each of the Chocolate Fudge and the Chocolate Peanut Butter brownies, as well as a Fiber One 90-Calorie Brownie themed duffel bag, jump rope, water bottle, snack case, headband and bracelet Fiber One 90 Calorie Brownies. All you have to do is enter the giveaway and leave a comment telling me where you'd eat your fiber one brownie, maybe a snack or a late night indulgence? You tell me! Good luck. One winner will be chosen from random.org. Giveaway ends Monday, August 1st!

Fiber One and General Mills through MyBlogSpark provided prize packs.

12 Ways to Save This Month

I read this article in this month's Parents Magazine and I though it was worth sharing. Did you know that the average family will spend about $150,000 on their little bambinos?

1. Be stroller smart. There's no need to spend $800 bucks on a ride when you can get a decent one for 200. It's not like the designer models have anti-lock brakes.
2. When on a family vacation, rent a house instead of a hotel room. You'll save a bundle and make sure it has a kitchen to trim restaurant bills.
   
3. Turn your home into a preschool. Many preschools now accept 2 year olds. But hold off for a year and you'll save thousands in tuition.
   
4. Cut your kids hair. A salon visit can set you back $25 bucks or more. But you can trim their hair easily at home. You need a spray bottle, sharp scissors or clippers and a comb to clear loose hairs from their face and neck.
5. Shift your hours. For two income families, paying for daycare or a babysitter probably takes the single biggest chunk out of your budget. Instead see whether your employers allow for flexible hours. Some couples eliminate child care expenses by arranging for one spouse to work evenings while the other toils during the day.
6. Pick "pre-owned" clothing and gear. Shopping clearance racks can save money. Look for bargains at consignment shops or garage sales, host a clothing swap party or trade with moms across the country via thredup.com. Just don't buy a used car seat or crib.
7. Breastfeed. Mother's milk isn't just better for your baby. It's a lot cheaper then formula too. Nursing a child isn't exactly free of course. You'll probably need nursing bras, nursing pads and a breast pump.
   
8. Make your baby food by hand. Tired of paying $1.00 a jar for mashed carrots? Puree fruits and veggies yourself. Your baby can eat most of what you do, as long as you wait four to six months to start her on solids.
9. Know the first rule of baby shopping. Buy big ticket nursery items, such as a crib, a dresser or a rocker at a general purpose or discount furniture store. You'll often save 20 to 30 percent.
10. Brush away dental bills. A single filling costs up to $300 bucks. Prevent cavities by brushing your child's teeth twice a day until she has the dexterity to do it own their own. Begin flossing a soon as teeth touch. And book your first dentist visit before they turn 1.
11. Give meaningful gifts. When your friend has a baby, get her something she can really use; a home cooked-meal. Deliver a pan of lasagna and a salad to her door one night. You can also offer to babysit so she can catch a movie.
12. Buy in bulk. Reduce your disposable diaper bills by purchasing mega size packages at clubs or amazon.com.

Help Me, Please

Do you ever wish you could get more help from the people that surround you? Don't you wish they know exactly what you wanted them to say?
To get support instead of criticism from people you love, you may have to train them. Instead of begging. Clarify what you want and be specific. Decide what type of support you truly need. Do you want words of encouragement? Silence? Help with cooking meals?
Instead of being angry and frustrated because people don't do these things, let them know how they can help you.
Speak up about the challenges of leftovers or open pizza boxes. Maybe you wish family members would eat their snacks in another room instead in front of you. If so, then tell them. Set up agreements with your support people by saying, "It will help me if, you.." followed by what you want them to do.
Also be sure to let people now things you don't want them to say or do. Let people know which type of comments feel good to you compared to the ones that make you feel uncomfortable.

Today's Assignment:

• In your journal, write a list of things people are always welcome to say or do in regard to your weight-loss efforts:

1. Offer compliments, offer to exercise with me, encourage me when I hit a goal

• Create another list of things that you don't ever want people to do:

1. Give me lectures on what I shouldn't be eating or should be eating
2. Tell me that I really need to work out
   
3. Tell me, remember when you lost all that weight before, you should be like that

• Read both list to your support people including your spouse, children and best friends.
  

I can it! Day 7

To increase success with your program, skyrocket your self-talk and create a strong belief you can do this. Become your own cheerleader, shouting out words of encouragement that will keep your motivation strong every single day.
Think about why you are so convinced you can be successful in your program. Invent special phrases that reinforce your determination to stay on your plan for at least 100 days. Here a few ideas to get you started:

1. I'm totally determine.
2. I've done it before and I can do it again.
3. I'm using a great weight loss plan.
4. I'm capable of accomplishing anything.
5. Other have done it and so can I!

Recite these phrases every day, using them to reinforce your determination to make this program work.

Have you read any real life stories about people who have lost a lot of weight and also maintained their success? Draw from these examples as well as from friends or colleagues who have accomplished phenomenal goals. Let these people inspire you and help keep you motivated to stick with your efforts. Tell your self, "If they can do it, I can too!"
Practice saying the words, "I can do it!" over and over. Write them on sticky notes and then post them on your mirror, your computer screen, and your car dash. Push them deep into your mid and use them as a powerful affirmation that you will succeed with your plan.

Today's assignment:

• Tell yourself, "I can do it" at least ten times. Use this to cheer lead your self throughout the day.

• In your notebook, write "I can do it because.." and then add a few supportive phrases such as "I'm capable of doing anything."

1. I can do it because I have the willpower to do it and I'm capable of doing anything.
2. I can do it because I have the support of my husband and I'm capable of doing anything.
3. I can do it because I have the means to exercise everyday and I capable of doing anything.
   

• Read your phrases often, using them to reinforce your goals and build your enthusiasm.

Protect Your Program Day 6

Face the truth, no one will really care about your weight loss program as you. So it's your job to protect it from people or events from pulling you off track. For instance, yesterday I attended the Phillies game, and had to get crab fries, but instead of eating a whole container my self, the husband and I split it. I just watched what I ate the rest of the day as well. It was pretty easy!

Instead of depending on others to help you be successful with your diet, make it a commitment that you will protect your program. Watch for ways to see and avoid situations that might cause you to weaken. Rather then assume you'll be all to resist a large blue raspberry gelati at Rita's! (Hey, I got fat-free custard last night!)

When you are around others, try this:
If you feel pressured to eat something, pushing away the food pusher by hinting that you will eat later. If someone offers you food, respond by say, "Not just yet, I'm going to wait a while."
If they ask again, repeat the phrase. Saying not yet, gives you a way to not eat when you don't want to eat. The pushy person will leave you alone because you are telling them you will eat later.

It's always best to avoid getting caught up in conversations about dieting and weight loss. When people ask you how you're losing weight, simply tell them you are following a healthy eating program. This I find hard, because it's something we all talk about and for me it's encouaging to talk about my program with others to to hear theirs.

Finally, protect your program during long, empty times such as evenings or weekends when it's easy to start looking for food. Stay busy by planning activities or pulling out some good books.

Today's assignment:

• Watch for chances to respond to food invitations by using the line, "Not yet, I'm going to wait a little while."

• Identify at least three high risk times or events such as family gathering or weekends. In your notebook write down how you'll protect your diet program during each.

1. Graduation Party I attending yesterday I had a small piece of cake instead of eating the bigger slices that were already cut. I cut my own piece.
2. Weekends-This past weekend we ordered pizza for dinner, instead of eating the heavy crust I ordered a flatbread for my self.
3. Phillies Game-Instead of eating a whole container of crab fries my self, I split it with the husband.

• Do at least one thing today that reinforces your determination to protect your program at all costs.

1. Our A/C is broken(yes, in 90+ degree weather) I could be drinking all the yummy sweet frozen drinks or eating ice cream, but I'm not, I'm drinking nice cold water!

Kiley is 11 months!

11 months, wow! I can't believe that in one month Kiley will already be a year old. It's so hard to believe how fast that year goes. The other night Chris and I were watching videos of her and couldn't believe how much she's grown. We were watching videos of her when she was 3 months old and just sort of laid there and every once and while said some baby gibberish. And then we watched her first giggle video, and it's just as cute then as now.

Anyways, this month has been fun, just like all the rest Miss. Kiley. You are getting SO big. Your hair is starting to come in thick, you may even have enough to get a first haircut when you turn one, because your bangs are so long! Mommy has to brush them to the side so they stay out of your face. Your hair is also starting to turn a lighter blonde. We go to the swimming pool everyday and you love to stand in your float and walk all around. You love to play with your little friends there and steal their toys =).

You love to use your walker to walk around the house. You also like to push anything you can to help you walk, like the kitchen chairs. Mommy can't tell you how many times a day she has to put the chairs back because Kiley likes to push them. You also want to walk but can't quite get the balance yet, though last night you took one tiny step towards Mommy. As soon as you realize no one has your hands you say the heck with it and sit down! You also like to play with Puggie's food and water bowl. Last night you hid Puggie's food bowl in the cooler, you silly girl! You still like to dump Puggie's water bowl also, a ton.

You love to eat grown up food, like meatballs, babybel cheese, goldfish pretzels, any kind of meat. Grandma even gave you a sneak peek at some ice cream weekend, you looked like you'll be just like Mommy and love it! Last night Daddy made you a turkey burger with cheddar on it, he spoiled you! =) You love to be outside and explore the grass, and also pull it and try to eat it, yucky!

Each new thing you do is amazing to watch. You are starting to say a lot, so far you can say, "hello, hiya, bad, no, dada and mama" Besides the typical, "eh, oh, ah". You started clapping just randomly last Saturday and you get SO excited when you do it. Love it!

One of my favorite things this month, is you give kisses and hugs now. Sometimes the kisses are super sloppy, but it melts my heart when you give your kisses and hugs. You love to give Daddy sloppy kisses on his nose. You still only have two teeth on the bottom and so far I don't see anymore coming in.

I can't believe this is your last month to be considered a baby, next month you'll be a toddler. But that doesn't matter cause you will always be Mommy and Daddy's little baby =)

Happy 11 Months Kiley!

Magic Notebook Day 5

For many people, recording mental thoughts or actions each day provides valuable insight. It also serves as an outlet for emotions and struggles around weight loss efforts. If you enjoy writing, experiment with tracking your daily calorie intake and exercise. Feel free to write one sentence or many pages. If you don't find it helpful to write things down, then don't do it. But do keep something handy to quick jot down ideas for manging your eating plans.

Just because you are thinking about that peanut butter cup, doesn't mean you have to eat it. If you get a craving for a certain type of food, write it in your notebook. By writing it down, it may help you take it out of your head. When a food thought crosses your mind, remind yourself that you don't have to act on it. Instead, write down the name or even a description of the food and then anticipate the pleasure of eating it sometime in the future.

Practice the skill of observing food cues, then letting them go. When you walk into a movie theater, notice the smell of popcorn, and then forget about it(gosh, that is hard!). Tell your self, or record in your notebook, "That popcorn smells good, but I'm not going to eat any right now, I'll simply postpone till another day."

Today's Assignment:

• Whenever you think about a particular food you want, write it in your notebook.
• Plan that you'll eat it at another time, if you wish, add the amount you'll have and how often you'll fill it into your program.
• Stretch the times further apart for eating that food. You may discover that after a while, certain foods, don't seem as important to you as they once did.
  

Boundaries Not Diets, Day 4

The problem with diets is the perfectionist, rigid way we use them. If you are like most people when you are on a diet, you try to follow it perfectly. Each day you strive to take in the correct amount of calories. But if you slip up and eat something delicious, you figure that you've blown the diet, so you minus well eat more. Soon you throw the whole diet out the window. The all or nothing method doesn't work, because when you go off your diet you cancel out all progress you made.

Like it or not, to lose weight you have to follow some type of system. For me personally I just watch my calorie intake. Some have plans that are quite rigid and meticulous. Instead of getting stuck on the word diet, learn to think of it as setting boundaries for your eating plan. Picture your diet as a road or a path. You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow. As you walk on the road each day, your goal is to stay between the sides of the road. Unlike strict or rigid diet plan, boundaries stay flexible. There are still guidelines, but at the same time they allow for common sense and good judgement.

When you are strong and focused on your diet you move boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, you widen the boundaries and allow more variety in your plan.

Boundaries should give you benefits not punishment! They should provide guidelines for you to live by, but not burden you with rules. Depending on your needs you can simply adjust the edges of your plan to match where you are in life. You will be far more successful than if you punish your self every time you step off the road.

Today's assignment:

• In your notebook, draw line down the middle of the page, creating two columns.
• Label one column, "Narrow road" for your diet plan. Label the other "Wider road" for your maintenance or alternative plan.
• Under the titles define your eating and exercise plans for each of the roads.
  Then decide on ways you can be flexible with them without losing sight of the healthy road you want to follow.
  

My narrow road:

1. Stay with in calorie limits for today.
2. Don't deprive my self of something I really want.
   

My wider road:

1. Work out for at least 30 minutes a day to counter calories I have eaten.
2. Work out for an extra 10 minutes if I eat something that takes me over my calorie limit.
   

Vote For Kiley!

Kiley is entered in The 2011 Gerber Generation Photo Search! She has a chance to win a grand prize of a $50,000 scholarship and a chance to star in a Gerber Generation print ad!

How exciting!!!

Vote for Kiley here!

You can vote daily!! Do it!! Kiley will give you hugs!!