Your stomach isn't a wastebasket!

Mornin' Sunshine!

Well it's back to work for me today. I had a nice weekend. I enjoyed a girls night out on Saturday and some great workouts, did some cleaning and of course once my boys got home on Sunday evening , all was right with the world. We had a nice picnic/play date in the park yesterday. 

I have been working on increasing my plank endurance. I can do about 1 minute, 30 seconds, working up to 2 minutes. I did them yesterday evening and my boys were arguing and I had to scold them twice while trying to hold the plank. I had my eyes closed, trying to breathe. Then I felt a pillow land on me. I still managed to hold it! haha! I think that should qualify as some extra willpower kudos!! :) I am going to try to put a song on and hold a plank for the length of it next. We'll see how that goes! :p I am a fan of the plank with the awesome help it gives to the back as well as other areas. My back is not good sometimes! 

J.T. was funny yesterday. He asked to only have fruit for dinner. He just didn't have much of an appetite. Not sure what the deal was. We had been outside awhile and he was tired and just not hungry. He had eaten a good breakfast and lunch. So fruit for dinner? OK! That so rarely happens as he has a really good appetite. He may take after me a bit. By dinner and in the Summer, I sometimes just don't want to eat. I don't like eating a lot late very often. 

That being said I just saw a recipe for a cinnamon bun smoothie! Yum! 1 frozen banana, 1 cup of unsweetened almond milk, 1/2 teaspoon ground cinnamon, 1/4 teaspoon vanilla extract and 1/2 teaspoon pure maple syrup. Sounds delicious doesn't it?? 

Yesterday I had this quinoa/oatmeal blend from Trader Joe's, a banana and yogurt. I ate that for breakfast and then went to the gym. I burn a lot of calories so I fueled myself well. I need to learn to eat some sort of protein after as I go to a grocery store and want to buy everything there when I've just burned so many calories! I get really good burns in on Sun/Mon as those are my easy gym days. But by Tuesday I am tired!! lol! 

So many of us know we need to eat better and that it's good for us..but just what are the benefits of a healthy lifestyle? Besides the obvious of course. You maintain a healthy weight without stressing about it. And your clothes feel better. You are less bloated. 

You also go to the bathroom regularly. This is very important. Getting rid of waste daily will have you feeling so much better. And people who don't eat a healthy diet will find themselves doing this much less. That must make you feel really crappy! (Pun intended!). You will be very bloated and just not feeling good. 

You will sleep better. When you eat the foods right for your body you won't wake up in the middle of the night with a stomach ache or acid reflux. And you will wake up more refreshed and actually rested. I know that spicy pepperoni pizza is tasty but it's not going to make you feel awesome later on! Especially if you eat it later in the day. 

When you eat a good dinner (good, nourishing food), it makes you actually want to keep enjoying your night. A heavy dinner of greasy food makes you want to go home and sit down. When you're out for a date or girls night out, you want to have energy to go see a movie or maybe go dancing a bit. Something!! :) 

And lets face it. By eating well..and looking and feeling better...your sex-drive will increase. Your confidence and energy help with this a lot. 

So what can be bad about eating healthy? You can make it tasty and fun too. It doesn't have to be bland and boring these days. Not with the amazing ingredients we have to choose from. Spices, herbs, fruits and veggies. Cool grains and legumes. Good stuff. I know a pizza or buffalo chicken wings are good. They are a nice treat sometimes. But when I do indulge...I do end up feeling awful after. I always say listen to your body. Treat it well and it will reward you. Pay attention to just how great you feel when you eat healthy. When you do that it makes you want to indulge less often. Having energy and no stomach issues, no reflux, no headaches.....it can be addicting! :) 

Alright, time to get up and around. I have a craving for eggs this morning! YUM!! 

Have a lovely day everyone! 

xoxoxo

Tam

Hold on....and Push it! :p

Hello, my friends! In goofball mode today! :) 

How have you been? I hope your week has been a good one and that your weekend has started off awesome. Mine starts tonight and I have some fun planned! I'm surprised we aren't all sick here in New England. The weather has gone from hell to normal to Winter for a day and back to normal. Really weird stuff! Thursday we all went outside and said "woahh, where did this come from?" I felt like November! 

I am not writing as much right now. Must be that "Lazy Summer" feeling in the mornings. Sorry!! haha! I could write other times of the day but lets be honest, I work full time Tues-Sat and I'm a single mother with two energetic boys. I get home and it's that "Buh buh buh" scene from the movie Overboard. lol! So I tend to write in the morning when I'm having my coffee. I'm always thinking about things and reading and educating myself on nutrition, exercise, etc. And the morning before work seems to be my write and think, think and write time. And I try things myself as a sort of guinea pig to see how they are. Speaking of coffee, what is it about that first glorious sip in the morning? Nothing can beat the first sip! :)

I just saw on the news that Jamba Juice has a free smoothie for kids aged 8 and under today from 11-4. Sweet! So partake in that for sure. Though smoothies for the old fogies would be nice too! hehe! This is a great way to help instill healthy habits into our young'uns though. 

One sort of trend, fad, whatever you call it..that I am curious about and feel like could be helpful in regards to weight loss is the idea of intermittent fasting. Apparently this way of eating can help burn fat and build muscle. There is a lot of information out there and you can Google it and read up as well as various testimonials. I am not a fan of fad, get it quick diets at all but this one just makes sense to me. There is a book called the 8-Hour Diet. The basic idea is that you eat during an 8 hour period and then once that window closes, it's closed. And then you fast at least 16 hours. The theory is you can eat what you want but of course they recommend certain foods based on their nutrients. There are others that don't seem to focus on 8 hours but more the fasting period after. Some say start at 12 hours, then work up. 

During the fasting period you can drink water and zero calories beverages like tea, etc. And some even say you can have fat-free broth. Obviously results will vary from person to person based on each individuals health and body type. And it can be worked into your life however you see fit whether it's daily or 2-3 times a week. You can choose to do a longer fast. Say a 24-hour fast every other day. Which would be stop eating by 6pm and then not eating until 6pm the following day. The shorter fast is that 8 hour window of eat...lets say you start at 6am and stop by 2pm. Then fast until 6am the next morning. That's 16 hours. Again it's not every single day unless you want it to be. You can have results (albeit not as fast) on doing it 2-3 days. 

The concept is that our bodies need a sort of recovery period from eating to digest properly as well as other needs. The fact is humans, especially Americans just eat way too much food. Our portions are out of control and we eat a lot. Many diet programs promote eating several meals all day but intermittent fasting can be even more beneficial. Obviously there are pros and cons to everything and you need to use good judgement upon starting anything. If you're very active and exercise a lot, you need to be sure you're fueling yourself properly. But I see how this way of eating can be beneficial. And if we're all honest, we know that going to bed without a lot in our stomach just feels better. Less acid reflux and other problems. There is that old saying that we should be eating breakfast like a king, lunch like a prince and dinner like a pauper. Of course that can't be done every single day but trying to make it a normal part of your life is a good idea. 

And to me one of the best benefits of this is less snacking. If you follow the rules and stop eating the minute your window closes, then that will eliminate a lot of hidden calories many of us tend to incorporate. We all snack. Little bites here and there. That can add up quick and may very well be why we are struggling to lose weight. Even if you're not participating in intermittent fasting, by giving yourself that window, whether it be 5pm or another time and you know you are done eating by that time will help. 

It's something to think about for sure. I don't see it so much as a fad but more as something that makes sense that has been around for centuries that the human body can benefit from on occasion. Even doing a juice fast or cleanse is great for the body. It can eliminate cravings, clear out additives and bloat. What is bad about that? :) 

Soo, that's 'bout all she wrote today. I have to say I was diagnosed with glasses the other day! :p I now have reading glasses!! I used to just have them for night driving, etc. Now I have them to read. Man! I can read without the glasses but using them does help my eyes feel less tired at the end of the day. I was constantly rubbing them and they burn. Now it seems to be better. Especially with the astigmatism which makes things look weird. Double vision a bit. Ah well! I'm not a whippersnapper anymore. lol! I am wearing them right now as I write this. I remember having 20/16 vision once upon a time. Sigh! 

What do you think?? They are way cool ProDesign glasses which are a Danish company. Funky and fun! Who wants basic when just using them for reading? :) 

Okie doke! Have a great day! I am working 7 hours and then it's my weekend baby!! Woohoooo! 

My friend and I were going back and forth with "oldies" the other night. So I will leave you with this gem! Wow, betcha feel old now if you didn't already! Gosh, this was out in 1990!!! I was a Sophmore in high school. *thud*. (That was me fainting!!) 

Posting this one too.....cause.....why can't music be this cool anymore?? hehe!

Move your bod, eat veggies, drink water, sleep......rinse and repeat! :)

Hi guys! Happy Wednesday!

First a shout out to my friend Shellie who is balancing a family, full-time work and school. She's in stress mode and running on fumes. You can do it Shells!! You've already been through so much. Kick some butt! :) 

So if you're doing everything possible to lost weight and be healthy and just don't seem to be finding success, it could be due to various reasons. Things you're doing to sabotage your efforts that you don't even realize are contributing. Of course some are  "duh" type things but there are some others that might help you to reach your goal if you understand why they are hurting you. 

Stop skipping breakfast. I know there are mixed stories out there about breakfast. But studies show that people who eat breakfast do lose more weight. It starts the day off right revving up your metabolism. Just make sure to include some protein and fiber. I often eat a greek yogurt and a banana. Then mid-morning will have some nuts.  That will provide sustainable energy which we all know is a must when trying to lose weight or be healthy. We MUST be satisfied for this to work. 

We sometimes tend to overeat healthy foods. I won't keep trail mix on hand because I can't stop eating that. Nuts too! haha! I do eat them as snacks a lot and they keep me full. Seriously when I eat a bunch of almonds or mixed nuts during my work day, I tend to not want a lot of dinner later on so it's good for that however they are high in fat and calories and it can add up fast if you aren't paying attention. Same with avocado, etc. I love them but will not eat more than half a day. I sometimes buy one at lunch time and share with a co-worker. 

Try to educate yourself about proper portions. You'd be amazed if you actually measured certain portions out and saw what they look like. And just how much we are eating. It does open your eyes to why so many people are obese. We just eat way too much food. My eyes are sometimes bigger than my stomach too. I've learned that it will take much less to fill me up than I think. Especially following a great workout where I burn 1500 calories! I am famished and ready to devour anything in my path! haha! But that brings me to my next point...

Proper post-workout snacks! Immediately following a workout our bodies do need a perfect combination of protein and carbs to help repair muscles and recharge our batteries. Something only 150 calories (if it's the right thing) will do the job. It doesn't take a lot.

Please try to get a ton of fruit and veggies into your day. A lot of people just aren't eating enough and these foods can assist in weight-loss by providing a huge amount of nutrients and filling us up with fiber...but in a sweet little low-calorie package. Especially right now when so many goodies are in season. Try to eat a peach or plum or raspberries for an afternoon snack with water or green tea. Do this instead of other less helpful snacks! :) You can get enough servings in if you really pay attention to it. 

I know it's difficult and these are only a few ideas but just try to make these a daily part of your life. Also, get plenty of sleep, drink a ton of water, forego soda (I mean it! lol!), stop eating in a rush or standing up. And make sure you indulge sometimes. Like I've said, make "the norm"..the healthy, good for you stuff and the "Here and there" the fun goodies. I think that's an easy balance to follow. But the funny thing is once your body is used to the good for you stuff, you find certain indulgences just don't hit the spot as they once did. I find certain treats much less satisfying than I did before changing my lifestyle. 

Okie dokie, time for me to get up and around and head to work. Enjoy your day everyone! And if you're struggling with life, just keep on, keepin' on! You will get through this. 

xoxoxo

Tam

Git R Done!

Hi guys!

Hope you had a lovely weekend. Here in the NE, it started super hot but the heat advisory was cancelled on Friday. Yayy! So now it's normal humid and heat! :) 

I had a great workout yesterday morning and then took my boys for some fun at the Palisades Mall, in NY. It's the second largest mall in the country. We went to Dave and Busters and played some games, hit the Disney store, had lunch. Fun stuff! I have to admit last night I was enjoying the Buffy the Vampire Slayer marathon on Syfy! :) I am a giant geek at heart and that was a show I enjoyed!! Still do! ;) And then I slept a solid 8 hours. Woke up feeling pretty damn good! 

I just got back from another great gym workout and grocery shopping. I immediately drank an Odwalla Mo Beta smoothie, and devoured a container of blackberries and a peach. I guess I needed it. :) Today is an "at home" day to get a few things done and relax. Tomorrow is an early day to drop my boys off with their sitter and get to work by 8! 

So you want to be healthier and just can't seem to find the time. Right? Some of you? :) There are a few habits y'all need to break to get to healthy and feeling great. First you need to stop making excuses. There is always time to do some sort of exercise. If it means getting up a little earlier in the morning to get it done, so be it. You really will reap the benefits of such determination and will just feel amazing. Being an early riser is also a great way to help turn a boring life into an extraordinary one. Allowing time in the morning to exercise, breathe, even just sit and enjoy your coffee you are easing into the day rather than starting off hurried. 

Don't skip workouts. Find a way to move. You can do something 20-30 min a day if you really wanted to. Try to get cardio a few days a week and do some sort of strength training. I've talked about the plank before. It is so great and you can do it anywhere. Squats, lunges, push-ups etc. It does't take fancy equipment to do these things. 

Self-defeating thoughts and comments are never helpful when trying to live a healthy life. I used to hate exercise. I felt like so many people nagged about it and like anybody when someone is almost forcing thoughts on you, your first instinct is to rebel. So I decided for me, on my terms, what I wanted to do and when..and make it a part of my life and learned to love it. When you decide to do it because you want more energy, to feel and look better and to hopefully live a longer and more quality life with your family then it becomes a lot easier. I am amazed that I love working out as I do. It was those baby steps I've talked about before that helped. I just eased into it. Sort of how I ease into my day by getting up earlier and having time. Ahh, that time is a good thing. 

Stop with the mindless eating. Turn away from the tv or computer screen for a few moment and savor your meal. Stop just cramming food in. And at the same time don't get into an eating rut. Sometimes we get busy and bored with food and just grab whatever. Try to make sure you have some fun yet healthy snacks around and ingredients to make flavorful, quality food. I often buy a bag of broccoli slaw and have my asian peanut viniagrette around. If nothing else, I know that's going to be delicious! And keeping smoothie ingredients on hand is good. I use frozen berries for that. They are less expensive and keep longer. And make for a yummy icy cold, refreshing smoothie. 

Alright, if you'll excuse me, I have some watermelon to eat! I ate 3 pieces of that the other day like a boss! My boys love it too. It's so cold and juicy! Perfect this time of year. It's 92% water so it is a helpful way to get enough water into your body on a hot day. And it's high in lycopene which helps the cardiovascular system as well as our bone health. It contains citrulline to helps prevent the over-accumulation of body fat and works as a diuretic and helps promote kidney health. On top of that it is a great source of potassium and high in vitamin-A and vitamin-C.

I saw this and had to share. Ahhh doesn't that look delicious? I may need to incorporate it into a smoothie later too! ;) 

"Then as it was, then again it will be. And though the course may change sometimes....rivers always reach the sea" - Led Zeppelin

xoxoxo
Tam

Anything Can Be

Morning my darlin' clementines! 

I've been a little MIA the past couple of days. Sorry! Wednesday morning I was out of the house before 7 am and yesterday I just had a lazy morning with the boys since I didn't have to be at work until 10 am. Summer just calls for some lazy mornings. It's awesome. We don't have to be out at the crack of dawn for school so I try to enjoy this chill time with them. 

We've been in the midst of a heatwave this week and it's just not pleasant to be outside at all. The humidity hasn't been horrible but according to the weather dude, it's back today. So the high of 98 today will feel much hotter and a lot more suffocating. Ugh. Damn humidity! One pro to working in air condition all week. 

It's funny, somewhere along the way the last few years my cravings and taste for things changed. I will have great workout and earn a treat but I end up not enjoying the like I used to. My body craves real, good food now. I love a good piece of chocolate over other things. Or home-baked goodies. Honestly, one of my favorite indulgences is either Tiramisu or Almond Cream Cake with amaretto! Ahhhh! I can go without the candy bars, cookies(unless homemade chocolate chip), etc. Ice cream or frozen yogurt is good this time of year but I don't need a lot. I'm not really keen on french fries or that sort of thing. I find myself craving things like shrimp cocktail, guacamole, eggs (a nice omlette), fresh fruit in season, sushi, baked or grilled salmon, a nice filet from time to time, and eating meat free feels great some days. I just feel better. You really can change how your body works and what you crave. You just have to work at it. 

Here are some recipes that look awesome to me and make me drool. Skinny Huevos Rancheros Breakfast Enchiladas Yum! Peach, Basil and Brie French Bread Pizzas (I'll save my carb usage for this baby for sure! lol!), Oatmeal, Cottage Cheese and Banana Pancakes (Gluten Free), Banana, Oat, Protein Muffins. Many of these are from The Ambitious Kitchen as you will see. She has a bunch of great recipes. But this is the kind of food I crave. These are the treats I want. Interesting, eh? Fresh, creative and delicious using REAL food. Ahhh just spotted this! Smashed Avocado and Tomato Basil Bruschetta. Honestly, I could eat that every day! :p

I've been upping my plank workouts. They are just fantastic. If you want a simple, daily move to work a bunch of muscles at once, try the plank. There are variations you can do to create a fantastic 20 minute workout. This Shape article shows you exactly what to do. As it states, "Even an hour of crunches won't match the body benefits of a 10-minute plank workout" Shape Magazine Plank Workout. Do a few of these and tell me your body doesn't hurt!! :) 

Have a lovely day! Leaving with some Neil Diamond. Cause he makes me feel good! lol! :) 

And a little Shel Silverstein because....he makes me feel good too! :)
"Listen to the mustn'ts child. Listen to the don'ts. Listen to the shouldn'ts, the impossibles, the won'ts. Listen to the never haves, then listen close to me. Anything can happen child....anything can be" 

xoxoxo
Tam

The road to Badass!

Hi guys! 

I hope you had a great weekend and a nice start to your work week. Mine starts today! How do two days off go so fast??? :) 

I don't know about you but I truly love to feel badass! :) Life tends to stink at times and make us worry and stress and feel anything but badass. But you can decide you want to feel awesome, badass, cool, and just have everything together despite life trying hard to make you feel like crapola!

First you can start your day feeling grateful. Compared to many places in the world, we really don't have it so bad. Feeling grateful for your life (Despite the ups and downs) can be a great start to that badass feeling we all want. And if you are trying to make a lifestyle change, be grateful you have the tools (healthy foods, a floor to exercise on, access to water) to make it happen. 

Try to work on patience. This is something I strive for every day. I have two high-energy little boys who fight like cats and dogs some days. I miss them like crazy when they're gone and then play ref the time they're here. I sit there thinking "Why does this happen??" lol! But it's just part of having children. That sibling rivalry will happen forever. That dynamic of fighting all the time but protecting each other from outsiders is also common. I had that same relationship with my big brother. So I do keep that in mind when they fight a lot. 

I also work to accept, forgive and just let go. What is the quote? "Holding onto anger is like grasping a hot coal with the intent of throwing it at someone; you are the one who gets burned" - Buddha. I really feel that's true. I'm not an angry, unforgiving woman at all. I try very hard to learn from everything. I don't want certain people in my life and I'm not happy with what's occurred but by being angry and stressed by it, then they are getting what they want. I refuse to allow that to happen. They just aren't worth it! And they're behavior is a reflection on them. Not us. Just let go. :) 

Be true to yourself. Figure out who you are and go with it. Self-discovery and self-awareness can be an amazing thing. Even with the "flaws". By being aware of these things and knowing who you are, you can better create the path to badassness! When you stop the judging of others, overactive mind, worries, control, and the peer pressure to be something to make someone else happy...you will help to clear the clutter that is blocking the way to being you. I know this sounds a little corny..but it's just true. Be YOU. It's a pretty amazing thing to suddenly realize who that is and embrace it. You tend to discover who your true friends are in the process as well. And those that truly care about you will show it and be there. Anyone else....didn't really have your back, did they? 

These are just a few ideas to help you  achieve the feeling of being "Badass". There are some days I feel that and some days I feel like a silly girl. But I get back up and keep on going. What are ya gonna do?? Right? 

Alright..time to get up and around. Enjoy your day and feel awesome!! 

I love this song!! Ahhhhhhhhhh!!! Time to Say Goodbye! 

xoxoxoxo
Tam

The importance of LIGHT ...when we see darkness.

Hi guys! Welcome to the weekend! 

I hope you have something fun planned. I don't know about you but the Summer is flying. It always seems to be the way but this year especially seems to be going by at a greater speed than previous years. I'm not sure why that is. Maybe just being super busy all the time? It is mid-July already!

I have been so tired the last few days. Maybe the weather. The heavy humidity, etc. That and taking care of my boys and working full time! Guess I have a reason to be tired. haha! Also, Wed evening my little guy fell asleep around 6 pm. He is so busy during the day, running around outside, swimming...and following dinner and bath he just conked out and I could not wake him. So that meant he woke up about midnight full of energy and tossed and turned for a long time and kept me up in the process. 

My meals have been somewhat boring lately I guess. Just the norm. Easy peasy things to eat despite the heat making me not want to eat. A lot of yogurt and bananas for breakfast, lunch is salad and dinner is often a smoothie and then some popcorn with my boys. And munching on nuts in between. The cool thing about this stuff is it leaves me feeling fantastic and full of energy. 

I think there are times during the year we need a bit of a lift. I call changes in my life that resulted from my decisions a "Life lift". I am still in this lifting process and think life really is an ongoing lesson. I feel like everything happens for a reason. Good and bad. All these things happen to teach us. And you can choose to learn and grow stronger from these life lessons. See just what you're capable of. What good is wallowing in self-pity? :) 

So if you're feeling low and in limbo...and sluggish and yucky and just know you need a change but aren't sure where to begin or how...and are feeling overwhelmed by the abundance of information and plans and really just have no clue on what to do, sometimes just focusing on your health and energy level can be the best start to change. It's OK to put your health high on your list. As I've said, if I'm not healthy and strong, what good am I going to be for my boys? 

Sometimes just a detox can be a great way to kick start some change. By committing to detoxifying your body for a period of time, you are setting the tone for what is to follow. When you do something like that and the effort involved, you are more likely to stick with it. I have talked about the food cleanse I do on occasion just to sort of kick-start my body a bit. 

Drink that amazing spiced lemon water first thing in the morning. Adding a bit of cayenne or turmeric to the warm lemon water is only going to add to the "de-yuckifying" of your body each morning. Try to do this a few times a week. 

Regarding what to eat or drink. Forget all the confusing rules or focusing on juice or eating a specific item. Just eat clean for a week. When you cut out all processed foods and the foods that seem to be a cause for many allergies (some of which are unknown to us), you can jump start your health and life lift! Avoid all dairy, soy, wheat, sugar, meat, alcohol and packaged foods(Items with more than one ingredient). Focus your liquid consumption on water, lemon water, teas, etc. I know this seems a little hard in this day and age but the Summer is the perfect time for this as many fruits and vegetables are in season and are cheaper and amazing. This can also force you to get a little creative and get out of  the monotony of eating the horrible foods that we eat out of convenience. By day 5 or 6, if you aren't feeling amazing, I would be shocked. And once you realize how food can make or break your energy...it's hard to go back to crap! 

Get up and sweat. Sweat the ick out! This one thing will do wonders for how you feel and look. Try yoga. This is a wonderful way to work your body and to detox your mind as well. Part of that "blah" feeling people get at times is the result of all those physical, mental and emotional moments that like to kick our butt some days. That causes a disconnect between the mind, body and spirit. This can manifest into fatigue, emotional stress, physical pain, chronic stress and illness. By learning to clear your mind through exercise, meditation or any other outlet, you can do amazing things for your health and mindset overall.

Take those detox baths I've talked about. I know a bath in Summer isn't refreshing but a detox bath is an amazing way to suck the yuck out of your pores, sooth aching muscles and help you sleep better. 

The days I can get a great workout in followed by a detox bath, great food...and lots of snuggles and laughs with my boys.....I rest my head at the end of the day feeling so amazing. I often can't keep my eyes open. My body is telling me to rest and rest well and is thanking me for treating it so well and is going to reward me by recharging my system as I rest. 

And if none of that works and you need a reason to open your eyes, gain a new perspective and clarity for the life you live, then watch this. Watch the entire thing. If you can without feeling a new purpose then there might be something wrong with you!! :) Malala's Birthday Wish. 

Have a great day and weekend! 

xoxoxoxo
Tam