Heat + Encouragement = No Such Luck

At 5 pm today, I looked at the thermometer and it had GONE DOWN to 103. It's only June, right?! I guess that's what happens when you go south for the summertime - heat! Today I worked worked worked in the morning before the scorching numbers arrived, and completely chilled for the rest of the afternoon and evening. Totally needed.

One thing that I find myself constantly reminding myself, and also preaching to others is the importance of "spoiling your appetite". Sounds like your parent's worse nightmare, right? I am an avid Bethenny Frankel fan (http://www.bethenny.com/) and give her so much credit for my changed lifestyle. I've been a fan of Bethenny since The Apprentice, and only loved her more when she appeared on The Real Housewives (best show ever, who's with me?). Bethenny is also the author of incredible and inspiring books, such as Naturally Thin (http://www.bethenny.com/2010/05/08/naturally-thin/). Naturally Thin gives readers "rules" on how to live your life of eating, and through simple words and explanations, I have learned to incorporate them into my life every day, so easily. If I preach one rule the most, it's that you should never diet. Instead, change how you live your life, and how you eat day to day.

My next favorite rule is again, spoiling your appetite. The purpose of this rule emphasizes the importance of one of my favorite things: snacking. I believe the most common misconception of snacking is that it's "unnecessary calories", which is only true if you make it true. Snacking shouldn't be grabbing a 400 calorie candy bar because it's there and you want it, snacking should be eating a 100-200 calorie piece of food that supreses your appetite so that you aren't starving for your next meal and end of eating much more than you really needed to. By eating a filling, fiber filled snack, you will feel satisfied, and not so distracted by your hunger. Have a piece of toast with PB, or like me, have a big juicy apple. 100 calories of this will not only surprisingly fill you up, but you also won't have guilt about eating something wholesome and low-cal.

Another important aspect of this rule that Bethenny highlights is practicing it before you go out to eat. If you eat a healthy snack right before you go out to dinner, you're bound to eat less because of the food that's already sitting in your stomach. Saying no to the bread basket because you already are digesting will easily save you a couple hundred unnecessary calories. So start eating a snack when you feel like it, and treat it as a mini meal, not just a bottomless open bag of tortilla chips on your desk. Personally, when the weather gets this hot, I don't always eat a snack, and that's fine! Listen to your body, what it really wants, and you're on your road to success.

Quick personal update, today was a rest day. It was SO hot out, and I've been working hard lately. So I cleaned the house in the AM, painted the outside of the garage, and just relaxed. My rest workout was just a nice brisk walk out in the sun, about 3.5 to 4 miles. Nothing strenuous, but I always feel better for doing something like that then doing nothing at all. Breakfast was again fantastic, same as yesterday. Bran for Life toast with fried egg on top and a half grapefruit.

For lunch I had a small cup of leftover chicken noodle soup (yes, I can eat soup in any season!) seasoned with hot sauce and pepper, and I cut up an apple and spread a dollop of fat free vanilla yogurt over it. Such a refreshing flavorful lunch.


Snack between lunch and dinner, and post walk: Big Fuji apple, I know, I'm addicted.

Dinner: Fresh bed of lettuce topped with leftover pesto pasta, a few chunks of white chicken breast, cut up slices of cantaloupe, and a small handful of almonds. SO delicious. I love salads because I have such a love for fresh whole vegetables, and I love taking them all in from a colorful plate of whole food. I never use dressing on my salad, not so much because it's extra calories, but because I love taking in the veggie taste without it being covered up. If I do use something because it's too dry, I'll use a splash of lemon or extra virgin olive oil. it adds the moisture without taking away from the taste.



Going out to lunch tomorrow, my menu-adventures await ; )

The Daily Grind

It's Hump day! It's been a pretty relaxing/hectic/stressful week all in one if that even sounds plausible. The heat has been rising, but the humidity I can't even believe! Don't get me wrong, I love working out under the hot sun, but the humidity makes it a little (so much) less fun. Today I've decided to share my daily routine with you guys, because one thing that always helps me to stay motivated is to be inspired by other people, and to see what they like to do in their own lives to stay healthy and fit. Plus I took pictures, and who doesn't love pictures.

Tuesday:
Yesterday was a very easy, balanced day. I felt good about what I accomplished, worked out in the morning, and also at night to rev up my metabolism twice. I got a little "snack-happy" at night, but I can allow myself to feel okay about it because the rest of my day was balanced, it's what I really wanted, and it was a splurge of healthy things, but definitely a splurge : ).

Breakfast I usually stick with the same kind of food. I think the best way to start your day is with plenty of protein and fiber. It fills you up, energizes you, and will power your system for the entire day ahead. I top a piece of "Bran for Life" toast (RUN to your store and grab a loaf, it is so incredible. 80 calories for the most filling, nutritious bread you will ever eat) with an egg, however you want it cooked, and usually pair it with some kind of fruit or yogurt.


Before my first run, I had a "Special K Protein Water" which I was a little nervous about trying, but was so surprised and delighted when I tried it, it was delicious! With an added bonus of fiber in there, what's a better way to rev up your morning workout. I did just under 4 miles in the AM outside.


Lunch yesterday was a quick meal between tons of errands. I was in the mood for a little flavor, a little meat, and a little bit of Mexico. I grabbed half a tortilla, put a spoonful or two of my homemade fresh salsa, a sprinkle of boiled chicken, an egg white, and some hot sauce, and was good to go. The benefit of a heartier breakfast is that it stays with you longer, so that you'll never be starving by lunch time.


Between lunch and dinner I had a huge apple, so good, and so perfect. Dinner was refreshing and just enough to satisfy me. I never like to eat much right before I go to bed because I hate waking up feeling full. Bed of fresh greens topped with some chicken, veggie bean salad, and a couple of swirls of pesto feta pasta. (my splurge of the day was eating copious amounts of the veggie bean salad with plain tortilla chips-so good.


After dinner I went to the gym for a quick 30 minute power workout, just to finish the day. A quick 2 mile run will work wonders before going to bed.

When the summer hits, I usually find myself naturally eating less. I'm a big snack fan, and sometimes when I think about eating a midday snack, I realize that I'm just not hungry enough for it. No forcing, just recognizing what your body is telling you.

Setting Goals

We all do it, and we all don't always meet them, but no matter who we are or what we come up with, it's human nature to set goals for our futures. Usually around the date of, say, January 2nd, I hear what seems like thousands of goals from everyone I pass and every conversation I take part in. I used to join in and conform to the goals of what other people were coming up with, but then I realized that after years of setting them, they never really were met, and usually, I never saw them being accomplished by any of my friends either.

I knew it was time to stand back and look at why my goals weren't being met, and also where I could find the motivation to change that. First of all, when "everyone else is doing it" suddenly it's not so personal, and not getting much of your front runner attention. Also, chances are you didn't really consider why you wanted to do it, and just said any old goal spur the moment.

So I declare that it's time to redefine goals; what they are, what they're for, and what it means to set them. Most commonly, goals have to do with how much weight you want to lose by a crazy deadline. Lose 25 pounds in 2-3 months? Let's get real here! Think about your future, your overall health, and how you feel about yourself. If you put time and effort into getting in touch with you, your goals will be much easier to reach because you will have gained a level of motivation within yourself that you wouldn't have otherwise. That being said, when you know that you want to change something in your life or reach a goal, make it realistic so that you can really get there. Tell yourself that you will lose 5 pounds, and don't give yourself a time restriction. Sit down, plan out some meals, go to a grocery store and get the best foods that you can, and inspire yourself to be active. With all of the positive influences and possibly changes incorporated into your life, you will be automatically inspiring yourself to keep with your goal and to really get there after you set it.

Most importantly, I've found for myself that once I've changed my lifestyle in order to reach my goal, I usually exceed my original number and find that I've allowed myself to enjoy my life and how I've changed it, especially because of the positive results. Chances are, your original number will go up without you setting it higher, and you will continue to see results just by living in your new and positive lifestyle. Sit down with yourself, think about where you want to be, and where you are. Get out and look at things, experience new possibilities, and start incorporating some into your life that appeal to you. You never know where you (or your waistline!) could end up in two months.