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.

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.

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.
  

Snacks

I love snacks, who doesn't? Sometimes though when we snack, we aren't eating the best option for us, we just grab whatever we are craving and don't think about it.

Craving something salty, try some popcorn, it's high in fiber and low in calories

Craving something crunchy, try some roasted peanuts, more antioxidants when roasted.

Craving something cold, like a cold drink, try cherry juice.

Craving something filling, eat cereal and milk, a whole grain, no lucky charms =)

Ways to Think Slim

I'm a firm believer of that you do not need to cut foods out of your diet to lose weight. I know many people disagree and believe you should, but I totally feel if you eat in moderation you can still lose weight. For me, I just need to change the way I think about eating and what I am eating.

1. Food isn't a prize-You shouldn't reward your self with food. It's hard to do and I'm guilty. I will lose 5 pounds and my prize will be a yummy Oreo Peanut Butter Milkshake. Instead, I should put the money into buying a new pair of jeans!
2. Eat dessert on a full stomach-You won't eat as much. My husband loves to take his dessert home from restaurants, or even after eating dinner at home, he always waits to have desserts, so it's something I've adapted and do as well. You should eat dessert after eating your meal so you don't eat that whole piece of cake.
3. Diet foods aren't always a diet-Food makers try to trick us, by making "diet" food, by labeling something low fat, or cookies for 100 calories, are you really going to be satisfied after eating only two small cookies, doubt it. So eat a serving size of the regular, not diet food.
4. Free food-Foods that are "free" of ingredients always have something more. So they maybe fat free, but they have more sugar or salt to replace that free ingredient. So eat the real deal, just with in the serving size limits.
5. It's there, so I need to eat it-you know you've passed by something in your office or kitchen and said well it's there, I see it, I need to eat it. Think about it before you put that something in your mouth, "Do I really need this'? Make your self a deal, like only if it's dark chocolate, or one sweet a day.

Inspired by Self's Keep Shrinking.

Self's Healthy Food Awards

I love every year when Self comes out with their healthy food awards, it always makes me feel better when I see some things I eat quite often on their list! Here are just a few, you can check out the whole list here.

Bacon..mmm, who doesn't love bacon? Self recommends Trader Joe's Turkey Bacon, 30 calories per slice, 1.5 grams of fat per slice.







Bagel-Thomas' Heart Grain 100% Whole Wheat Bagels(240 calories, 2.5 grams of fat)















English Muffin-Thomas' 100% Whole Wheat(120 calories, 1 gram of fat)








Cottage Cheese-Friendship 1% Lowfat Cottage Cheese(90 calories, 1 gram of fat per 1/2 cup)








Light Beer-Yeungling Light Lager(90 calories, 0 grams of fat per 12 ounces)









Natural Soda-Izze Esque Sparkling Black Raspberry(50 calories, 0 grams of fat)










Deli Turkey-Boars Head Oven gold Roasted Breast of Turkey(60 calories, 1 gram of fat per 2 ounces)
American Cheese-Kraft 2% singles(45 calories, 2.5 grams of fat per 19 grams)
Swiss Cheese-Finlandia Light Swiss Deli Cheese(57 calories, 3 grams of fat per slice)
Tuna-Chicken of the Sea Chunk Light(50 calories, 0.5 grams of fat per 2 ounces)
Frozen Fries-Alexia Crinkles Salt and Pepper(120 calories, 4 grams of fat per 3 ounces)
Ice Cream-Edy's Slow Churned Double Fudge Brownies(120 calories, 4 grams of fat per 1/2 cup)
Ice Cream Sandwich-Skinny Cow Low Fat Ice Cream Sandwich in Vanilla(140 calories, 2 grams of fat per sandwich)
Fudge Pop-Skinny Cow Fudge Bar(100 calories, 1 grams fat per bar)

Goal Getting

You need to eat right and exercise to lose weight, it's no joke and we all know it. But if you don't believe in your self, you will never achieve your goals.

So, stay positive, sometimes when you think about something over and over you start to believe it. Every time you think about something negative change it to an upbeat thought.

You need to have a clear image of what you want to achieve. So close your lids and see your self 10 pounds lighter.

Write down what makes you happy. You'll see what you have all to be grateful for, it will make you more willing to go after your goal.

You Know Your Mom When..

You are working out and you used to listen to music like this:

And now you are listening to this, to keep your child occupied while you run:

Friday Weigh In

I forgot to post on Friday, but like I said in my In Control Post, I would only be posting my weight loss/exercise's on Friday's.

So this week, down 2 pounds!!

Exercise's this week-
Monday-Run/Walk-60 minutes, 15 minutes of weights
Tuesday-30 minute Boot Camp
Wednesday-Because I injured my foot Monday I didn't do any walking/running, I did 15 minutes of weights, and 30 minutes of Jillian
Thursday-Boot camp
Friday-Rest Day
Saturday-Rest Day
Sunday-Baby Yoga with Kiley and 1.9 mile walk

Eating wise I did really good this week, well not including dinner last night(we went out), but I did well considering we went out!

Small Bits

• Kiley has mastered the pincer grip! She can now pick up her little puffs with her thumb and index finger! So cute!
• She is now sleeping 9-7. Napping about 9-11, and then 3-4:30(afternoon nap is a little weird, sometimes she sleeps long other days not so long), then she likes to snuggle and take a small snooze on Daddy around 7:45ish.
• She sleeps just like me, on her belly but yet on her side.
• Of course I get back into working out and running and I got an injury. On Monday of this week, I decided since I didn't work out over the weekend I should run/walk for an hour on Monday, well I did something to the side of my left foot, I'm assuming it's a tendon issue, so I'm going to take about 2 weeks off from running and just do other exercises.

What's going on in your world?

In Control

The tittle of the post should probably be back in control. Back in control of getting on the right track to eating healthy and exercising. As most of my readers know before I got pregnant I was on a weight loss journey, lost about 60 pounds, got pregnant put on 30, right after pregnancy dropped 25 pounds, put back on 15 pounds. Why? Not sure, did I exercise, yes, I trained and ran a freaking 5k people!! But, did I keep my calories in check and eat correctly? Nope, no way, totally guilty.

Holidays came and went my friends, we all know how troublesome they are. Then I had the attitude well I worked out today I can eat this, or this is my reward for doing this today. Which I totally KNOW isn't ok, it isn't how to keep the weight off. So I found my self again, starting over, getting back on track. They say it takes about 14 days for your body to get used to a change, so I'm on day 7, but I feel totally in control again. I can do this, and I WILL do this. This is it!

Exercise and eating healthy are a HUGE part of life. I want Kiley seeing Chris and I eating healthy and exercising everyday so that she grows up thinking it's just a part of a life, not something you do to make you feel and look better.

So every week, I will be starting to do my weekly weigh in's, on Friday. I'm not going to do an everyday update of what I ate/exercised(like I've done in the past), just weekly. I am a Mommy now, and have no time to keep track of that and post it on here!

Plus I'm sure, you'd like to see pictures of Kiley way more then what I ate and what exercises I did every day =)

Question for the Runners

Here's my question...I'm currently doing the Couch 2 5k Program, if anyone isn't familiar with the program you can check it out here. Anyways, in the beginning when I was running as much I was able to run every other day comfortably. Now that I'm in week 7, running for 25 minutes at time I find it better if I run every two days. My body just fells better and I feel I have more energy. So my question is, runners, how many days do you go in between you runs? Thanks!