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.

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!

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.
   

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 =)

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.

Exercise For A Cause

I came across this awesome website this morning and wanted to share it with everyone!

The website is called, Plus 3 Network. Every workout you do cause raise money for different causes. There are corporate sponsors who donate 5 cents or more for every mile you bike, run, walk or swim and log on the site.

What an awesome website! For my 3 mile run yesterday, I donated .18 cents to the Breast Cancer Fund and my sponsor is Ahnu Footwear.

Check it out!