It’s 2 Monday’s after the 4th of July…remember my Saturday post of panic from the past week of binging horror and my moment of freak out about the 4th of July BBQ? How did I do? Well…actually I didn’t do too bad. I was able to enjoy without “pigging out”.

Holiday Social Eating tips I kept in mind or did to get me through the 4th of July festivities (and this past weekend of family BBQing):

1. Drank plenty of water throughout the whole afternoon and evening.
2. Ate a healthy snack before the festivities so I wasn’t so hungry when I arrived.
3. Brought a healthy yet yummy side dish to complement the BBQ.
4. Ate the healthier items FIRST, THEN I enjoyed a LITTLE of the other yummy goods.
5. Got active with friends in the pool and badmitton with my daughter to keep myself busy.

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The past two weeks I exercised and did a great job at drinking 1/2 my weight in water. 3 weeks now of consistent exercise and my husband even noticed some changes in my body WITHOUT me asking him first. My hips and face are slimming down!!! YIPPEE!!!

What has my exercise activity been like for the past two weeks?

1. Treadmill and bike cardio
2. Toning w/ the trainer and treadmill for cardio afterwards – I even achieved 8 pull-ups when 2 weeks ago I could only do 4!
3. Resistance toning at home with dumbbells and exercise ball
4. Lap swimming
5. Resistance training in the pool
6. Walking at the park with the family

What did I learn about myself over the last two weeks?

1. I don’t sleep enough good sleep hours. I’m usually tired when I wake and drained feeling.
2. Mini-meals are easier during the workday hours because I planned the day with my lunch tote.
3. Evenings, work at home days, and weekends are tougher because I didn’t take the time to plan.
4. Writing my exercise activity, water intake, and meals for the day holds me more accountable.
5. Eating crap makes me feel like crap emotionally AND physically.
6. Exercising makes me feel AWESOME inside and out!

Today I’m actually starting the 10-day walk off a meal a day challenge in hopes of a boost with another mamavation mama. We’ll see how I do come next Monday…

WHAT’S THIS WEEK’S GOAL???
Continue drinking water, increase daily exercise time,
plan my dinners in advance with the family,
AND sleep earlier.

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By Sheri Strykowski

Stoke your metabolic fire and burn calories faster with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your “skinny jeans” and make a copy to bring with you the next time you shop for groceries.

Just remember: Calories count, portion control rules and there’s no substitute for a well-balanced diet and regular exercise. So get moving!

Here are the top picks culled from some of the latest research:

1.     Water! A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!

2.     Green Tea! Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.

3.     Soup! Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

4.     Grapefruit! The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. Note: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5.     Apples and Pears! Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So, next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

6.     Broccoli! Study after study links calcium and weight loss. Broccoli is not only high in calcium but it’s also loaded with vitamin C which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20 calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

7.     Low-Fat Yogurt! Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

8.     Lean Turkey! Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

9.     Oatmeal! This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber.

10.   Hot Peppers! Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Here’s how these 10 fat-blasting superstars help you lose weight:

• Each of these healthy weight-loss boosters fills you up and keeps you full longer on fewer calories.
• Water-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.
• High-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.
• Lean meat boosts metabolism and burns calories because it take more energy to digest than other foods.

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And tomorrow is Sunday, the 4th of July. The BIG BBQ pork day (I’m from the South!) along with beer and other side dishes. What am I to do?? I want to enjoy the day and evening with family and friends (and bbq and beer…lol).

Today the kids and I are going hiking and I’ll be drinking my water. I’ll be sure to get in my water tomorrow as well but OMG…all that pressure all around!! I’m afraid that pressure will find it’s way pressing my innards and making me feel even more horrified on Monday!

I’ve become to realize that managing my meals while working during the day is so much easier than outside. I have my mini cooler for the day and at home, I either skip the mini-meal plan or binge eating out…HELP! I literally could look as if I was 5 months pregnant after eating (which thankfully goes back down – to a degree…the next morning, but STILL!!)

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Met up with my now official fitness trainer at lunch today for session #2. Went ahead and got an intro fitness training package for the next 8 weeks. Today we did a full body workout and boy did I feel the “burn”! The good burn that is. There were times I wanted to stop as I was going into my second sets but with his encouragement I went back to concentrating on my breathing and kept going without thinking to much about the burn.

Water is my preferred drink of choice but I must admit I wasn’t drinking enough. Because of that I decided that one of my main goals for this week was to increase the water intake. So today, I’ve drunk about 70 ounces of water so far. I heard that you should drink 1/2 your weight so that’s my goal.

I packed meals and snacks today to keep me grazing all day long…1) banana 2) cereal bar 3) turkey on wheat 4) salad 5) baby carrots 6) pretzel flips…I actually ate all of that one at a time at different times of the day. Grilling chicken right now for dinner. I need to get a Foreman Grill to make grilling indoors easier!

Tomorrow’s a new day and I have plans to do some cardio during my lunch hour and continuing with the mini meals and water. I just have to keep reminding myself…one day at a time, one day at a time…

If you have any tips on focusing while exercising to keep going and mini meal ideas, please do share!

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As I mentioned over the weekend, I joined a local gym (which I LOVE), had a fitness assessment with a trainer (which made me realize how out of shape I was), and have been trying to go either during lunch or after work hours. The cool thing? My company’s covering the cost of the gym as long as I dedicate at least 10 visits a month. ABSOLUTELY doable and a great incentive to finally get my butt in the gym. No more excuses. The gym’s basically across the street from work and another site is about 10 minutes from the house.  Tomorrow’s another visit to the gym with the personal trainer for a free personal training session. I’m sure I’ll be feeling like jello come tomorrow evening. This week the kids will be in Vacation Bible School so stopping by the gym on the way home will be great if a meeting has me missing my usual lunch time (like today).

GOALS FOR THE WEEK: Drink more water
(got my new water bottle to sport)
and avoid eating out during lunch
(packing lunches w/ fruits & veggies).

Oh and for those of you who watched The Biggest Loser on tv? Shay Sorrells AKA @ShayBL is going to be on Mamavation TV tonight at 7pm PST/10pm EST on Mingle Media TV.

Oh and another thing – It’s Mamavation application week. If you are interested in becoming a Mamavation Mom for campaign #5, make sure to read this and click through to the application. @bookieboo is accepting applications from June 21st to June 30th. Send in your videos early because she loves the early birds!

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Summer time is here and I’ve hardly exercised this whole year. Eating healthier? *SNORT* Yeah right…

Have I really done any saving this year?? Yeah…that’s a big NO. I keep finding other things to buy that I just MUST have. Like I REALLY HAD to have that big screen TV to watch my favorite flicks. The sad part is that I rarely get to even watch the TV!

School work continues to kick my ass not because it’s hard work but because I keep pushing it all off to the VERY LAST 2-3 hrs before the week’s over. WHY do I do this to myself?? Most Sunday evenings while completing an exam at the last minute, I’m PRAYING that the internet doesn’t go all psycho on me. Why must I put myself through that pressure??? And guess how many to do still today?? TWO quizzes, 1 final, and a paper! Thankfully my last week in this class and then I get a week off before the next class.

Since working, I’ve fallen from the domestic goddess radar. I cook late or not much, the laundry piles, the bathrooms and kitchen need major cleaning…between practice, school, work, and therapy my week’s insane and I honestly don’t want to do ANY housework or schoolwork.

BUT one thing I HAVE managed to keep consistent with is NOT working outside of 8-5pm UNLESS I’m making up time OR there’s a MAJOR presentation I’m preparing for the next day. Otherwise, the work laptop remains off.

HOWEVER, I may have that laptop off, but of course my blackberry and personal laptop are still in overdrive working on other projects for here and The Book Faery Reviews. While I’m good about scheduling things, I do need to do better about preparing things in advance instead of at the last minute or the day before.

So besides complain about what I HAVEN’T DONE this year so far like I wanted, WHAT you ask do I PLAN to do about it? Well…

• I joined a gym that has an incentive…my company will pay for the membership as long as I go 10x a month. I’m even working with a personal trainer this week to get me going.
• Summertime means swim time, last week I started swimming laps again at the in-laws.
• I found a nice water bottle and taking it to work. My goal is to fill it 2x a day to give me the daily minimum water intake.
• I’m going to STOP spending the $50 a paycheck I keep putting to the side for savings. Just HAVE to! If not, I’m definitely not going to have Christmas funds this year.
• I’m going to start scheduling within my schedules. Meaning, I’m aiming to break down projects into smaller projects to decrease the procrastination. I’m first starting with the school assignments.
• I’m going to get my kids to start helping around the house more to alleviate doing all the housework.
• I’m going to start meal planning again and aim to eliminating at least 5 eat out meals a week (this includes lunch & dinner).

I can’t be superwoman ALL the time, right?? RIGHT! I just have to keep reminding myself that…

Got any advice?

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1. Ride bikes – pump up the tires and go for a long ride together.

2. Go hiking – enjoy a fun hike through the woods while playing “Eye Spy” together or have everyone grab a camera to take pictures along the hike. Afterward share the pictures with each other and see what interested each other.

3. Go on a picnic – make a nice lunch together, grab a big blanket, and enjoy lunch together under the blue skies or even dinner under the stars…

4. Plant a garden together – watching plants, herbs, vegetables, and fruits grow is very rewarding, weeding is as a stress reliever for any and after watering the plants have a water fight…

5. Play sport games – Frisbee golf, soccer, basketball, volleyball, tag, or softball are fun sports to play as a family…

6. Go swimming – race each other in the water or play”Simon Says” in the water…

7. Take a morning walk to start off your day – this is a great time to bond with a family member…

What’s your favorite outdoor activity with the family?

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