"But My Hand Was Made Strong......"

Good morning, my friends. How are you? I hope your week is going well! :)

Today is August 15th which means...... it's my birthday and I am another year older. Up to 39 now! Yikes. Which means, 365 days until I'm 40. I'm not sure why but this turning 39 deal has been a little harder than previous birthdays. Maybe because that big 4 is looming ever closer. I know the deal that age is a number and 40 is the new 30, yada yada....but that 4 stinks! haha! I have several friends who are hitting that milestone next year. '74 babies!! Woo! Well, here's to the next decade bringing some awesome things. I am totally ready for awesome!

My boys are so sweet about it all. Talking about how today will be a great day for my birthday. I was telling them that they are my best presents. Sammy said in his adorable little voice "Mommy, we're not pwesents, we're boys!" hahaha! He could be a cartoon character.

So do you feel stress and anxious at times? Whether it be a new job, a new relationship, troubles in the relationship, family issues, or just overall stress from life. I'm sure we all have those moments and sometimes that can affect our relationships with other people. I have felt stress lately due to actions of other people who continue to try to create stress in my life. These people blame me for the mistakes they make and the misfortune in their life. I have become the scapegoat. All I've been doing since my divorce is working and caring for my boys and trying to create a life for us in a very expensive area. Why I have anything to do with others and their choices, I have no clue. Some people just can't see the truth of things and never take responsibility. So be it. I have accepted that these people will continue to make things difficult rather than just focus on creating a secure, happy life for themselves with hard work as I've been doing. 

The good news is that exercising regularly helps things immensely for me. AND you!! When life is weird an trying to create havoc and misery, the best medicine is often a great sweat! I can wake up in a bad mood some days and as soon as I move my body, I feel so much better and more myself. I wish I could buy my favorite machine at the gym. It is $4,000 though! haha! It's an awesome, kick-ass workout and I get off of it and feel like I could conquer the world. I've always thought of it as an elliptical but it's actually called the Precor AMT 100i Adaptive Motion Trainer. And from the reviews, it seems to be the closest thing to a runner's high without running. That is from those that run and can't anymore due to body parts not cooperating. But you can get an amazing sweat on this machine and go easy on the body too. There are 4 at my gym and only 3 of them work properly. Sometimes I have to wait to get on one.....but luckily the majority of people seem to be afraid of it and stick to the ellipticals. You practically have to jump to get this one to move. It's awesome!! 

Back to stress. Booo, hisss! Stress stinks. But it's out there anyway. And you can eat certain foods to help with stress and feelings of anxiety. Blueberries are packed with antioxidants and vitamin-C which can help to repair and protect cells that are stressed out. Munch on almonds which are packed with vitamin B2 and E which can help keep your immune system strong during these stressful times. We all know that we seem to get sick easier when stressed out. You can beat that with proper nutrition.Also try to load up on Omega-3's..which can help protect you from the cortisol and adrenaline that spike when you're stressed. Salmon is an excellent source of this. Spinach is another food to eat when things are not ideal. It is full of magnesium which can also regulate cortisol. And of course we all know what eating a lot of turkey at Thanksgiving does (at least those in the United States). It is full of tryptophan which releases serotonin and creates a feeling of calm and often sleepiness. But that is the opposite of stress, so it's lovely! :) Oatmeal is another great food to help release the serotonin. Try the old-fashioned oats you have to cook rather than instant for ideal results. 

It's amazing what eating a proper diet can do for you.The ability to live a calm, peaceful and happy life really is within your grasp despite outside influences trying their best to keep it from happening. There are those that wallow in drama and misery and try to bring others down with them. Yuck! Some complain constantly, others constantly insult to bring you down so they feel better. And others are just divas that need a dose of what real worries are. I live my life thinking "It could be better, it could be worse". And just try to focus on the great things in my life rather than the things I really don't want to waste my time thinking about. 

Well, off to get around for the day. I am sure I will treat myself a bit today. If you can't do it on your birthday, when can you??? :) 

Have a lovely day!! Catch you on the flipside! Maybe eat a spinach salad with salmon or turkey!! You'll be feeling badass in no time. 

"Emancipate yourself from mental slavery. None but ourselves can free our minds" - Bob Marley 

xoxoxoxo
Tam

Helloooo..is it me you're looking for?? :)

Good morning! How are yous guys?? 

I know I've been a serious slacker on here. Someone emailed me on My Fitness Pal asking me where I've been. So sorry! :) Guess those Dog Days/Lazy Days of Summer have gotten to me. Though I'm not exactly lazy. Besides working full-time, taking care of my two boys and working out, I move my bod a lot! haha! 

I've been using my glasses more especially at work when I have to read a lot of small print and also using the computer. I have to say, it feels good! My eyes don't feel as tired at the end of the day as they once did. So, as much as I was moaning about it, it is a good thing in the end. 

My weekend was good. I worked through Saturday and then saw We're The Millers with my friend on Saturday night. It was a good laugh! I needed it! Sunday was about working out and getting a few errands done. And then relaxing until my boys came home at 5:30. I always make the best of my time to myself but my home is too quiet and to empty and it just doesn't feel normal. As soon as they return I say "All is right with the world!" :)

And yesterday was another court  date to deal with things with my ex-husband. I hope it's all resolved for awhile now. I always say I could write a book about my life. It's rather TV movie of the week. It's mostly about finances but some other things too. I certainly hope nothing further happens. I don't think any of us have time for this constant nonsense. 

I am reading recipes and planning my meals more. I just get tired of the lunches I have at work and want to make them and bring them more. The same applies to quick, healthy breakfasts. I want something I can easily grab on the go as my work-week can be somewhat hectic. They say breakfast cereals are one of the worst things you can eat. Most of them anyway. I eat a lot of greek yogurt, bananas, etc. but just feel rather ho-hum about it all. Sometimes I have an almond butter and banana sandwich. These look delicious! Gluten-Free too! Turkey Sausage, broccoli and egg muffins . You can really do any variation of that egg muffin. Meatless, include more veggies, herbs, etc. So easy and yummy! These look awesome too. Healthy Cherry Vanilla Almond Breakfast Cookies That website, The Skinny Fork looks awesome in general. Lots of great recipes. And of course smoothies are always a quick and easy way to get lots of good stuff in your body in the morning. If you have certain things on hand and can throw into a blender, the habit of starting the day healthy will be much easier! :) 

For lunch, hmm....besides salads and sandwiches. I need to cook dishes on Sunday that freeze well. The Fall is easier for that as sauces, soups, chilis, stews all freeze pretty well. Though other dishes can. Or just making ahead, not necessarily freezing. I am a foodie and just love food! Flavors, colors, smells, etc. I did punch in "Fast healthy lunches" on Pinterest and got a slew of ideas. We will see!! I like the idea of little bento boxes too. For both my boys and myself. Little bit of this, little bit of that to snack on. Fun too! I think we're going school shopping this weekend. That time is upon us already!! Yikes. Need to pick out lunch boxes, new backpacks school supplies, yada yada! 

If you want a quick cleanse to just give you a little pep in your step and make you feel cleansed and detoxed.....try this one. It doesn't take long and really can make a difference in how you feel. It can sort of jump start a cleaner way of eating as well. 

It's so funny, when I have a splurge day and had a great workout, I end up craving roast chicken, veggies, sweet potatoes..more than junk. And the treats just don't hit the spot as much anymore. I will have something and think "Mehhh, that was OK!" When your body is used to eating a certain way, it craves THOSE things. And you feel so much better when you eat it. 

Welp, I need to get up and around and head to work! Have a great day!! 

"Act with kindness, but do not expect gratitude" - Confucius 

xoxoxoxo
Tam

I think I can.....I think I can!!! (You can!)

Hi guys!! 

How are you? I hope you've had a good week. I have been MIA! I had a busy but good weekend with my boys and then the week just got hectic before I knew it. I woke up on Tuesday with a swollen and itchy eye which has not felt great for the past couple of days. No idea where that came from but it was not a good look, haha. And yesterday morning my youngest woke up with a fever and lethargic. :( My poor little guy. His fever continued last night. It got up to 103.2. I was a concerned but monitored him and put cool cloths on his head. His fever slowly started to drop and he is much better this morning. Phew! Not sure what caused it. I just can't stand it when my babies are sick. I feel so helpless! 

On Sunday I took them to Fort Trumbull here in Connecticut (New London). It's a national park and an old Revolutionary War fort. Had some cool things to look at and canons! (my youngest kept saying canyon! hehe). But I grew up going to places like this and think it's important for kids to see them and have an understanding of things. My dad and uncles would take my brother and I to the Fort Lewis military museum in Washington state. We'd climb on tanks and planes, etc. Fun stuff for a kid! Even a girl. ;)

I was talking with a lady yesterday. she does some work with meditation using cd's. She was saying that it has to do with how listening to the cd actually changes the brain waves and can help someone achieve whatever it is they're looking to achieve. Whether it be a new job, school, relationships, weight-loss, recovering from addiction, etc. I can see how something like this could be effective as I often talk about mind over matter. I was able in succeeding in creating a healthier lifestyle from sheer will, hard work and educating myself. However, none of that could have happened if my mind wasn't ready to believe it was possible. 

I think many of us are victims of the "get rich quick" or "lose weight quick" schemes because we want success at the hands of other people's thoughts and ideas. And that is why many of them fail. When you don't get there through your own will and thoughts, then you aren't going to believe in yourself. Just look at famous quotes by famous thinkers. A lot of them talk about how our thoughts control our lives. To think it can be that simple. But belief in oneself gives you the confidence and determination to achieve the goals you have set. If you aren't confident then nobody is going to be convinced, especially yourself. 

Something else that can be tied into this is while you are working on thinking you can get things done, maybe try not to judge or complain about others so much. This is a goal I have set for myself. The fact is we aren't going to get along with everyone and we aren't going to think the same way as everyone. But really, what kind of boring world would that be anyway?? The differences of the human spirit does make things a lot more interesting. And while there is a lot of ugly out there and people that upset us and make things difficult, there are also a lot of decent people that are far more like-minded than we realize. Hard-working, caring, rational, fair, honest and who have their priorities straight. And more than likely, these people have struggles of their own in some way. So why judge? 

I find myself getting very irritable with people I feel are acting "spoiled" or entitled. There are many that act as though they are too good for things and that their needs are the only thing that matter. That kind of attitude is annoying. But really it is something within them and at the end of the day I need to just relax and let it go. I work very hard to take care of my boys and myself. When I'm not working I'm trying to keep my home up, keep healthy food on hand and enjoy fun activities with them. I am the constant hand holder, responsible and strong. And I'm pretty nice and happy go lucky usually despite this stuff. And sometimes being strong and happy go lucky is hard and I get tired of being that person and that's when my irritation for people being petty about things bubbles over. I guess it's all about perspective. And being a "survivor" of sorts...has admittedly made me a little less tolerant to certain types of "entitled attitudes". That is something I need to work on. These people are not my cup of tea, no...but so be it. Why let it make me be less of the person my mother raised me to be? :) And I'm sure they are struggling with their own issues and problems. 

No, this doesn't mean being a pushover and allowing people to just take advantage all the time. But by allowing their attitude and behavior to affect me in any way, I am not controlling my thoughts. I can choose to just laugh it off and deal. There is a time and place and a way to discuss certain things. It still might not end up well but if you at least control things on your end and approach it in a calm, rational way..then you can rest your head knowing you did your part to keep it calm and fair. We can be patient...and work on tolerant. And sometimes..all that is left is acceptance. Accept it and let it roll off and move forward. 

                                                 This is another goodie!! :) 

So if you're trying to achieve weight-loss or just trying to live a healthier life or make any positive changes in your life.....work on believing you can do it first. You HAVE to know that. You have to understand you are capable of it. Then you will be able to do it forever no matter what comes your way. And try not to let the petty crap of life get you down along the way. It really doesn't matter. Focus on the things that do matter. 

Have a great day!! 
                                 
                                        And just because I love him! O Solo Mio! :) 

xoxoxoxo
Tam

Mish-Mashy post. And just call me the guinea pig! :)

Good morning! Happy Friday! :) 

I hope you've all had a great week and have some fun things planned this weekend. My week has been fine and has gone pretty fast which is always good. I have a project planned for this weekend. It's called "Plan: Boys Room Awesomeness". I have plans for new beds, etc..but first we need to purge! Get rid of stuff that is just taking up space. There are toys in the closet that aren't being used at all. Old clothes, etc etc. We can take those to give to charity. So on Sunday my boys and I are working on that part of it. Getting rid of stuff. It will be great! My living room and dining room becomes the play room a lot and I think it's time to take it back and make it a living space again! Therefore, the room will be awesome! 

I have been experimenting with intermittent fasting. I basically eat for the duration of 8 hours and fast for 16. For me, I start about 6am (usually just a little cream in my coffee to start) and then my window closes at 2pm right after lunch. I am a little hungry at the end of the day but not unbearably. I like to experiment with things to give you all a true account of how things work. I have to say I like how I feel. I had a few treats this week too, during those 8 hours each day, but by the end of the day I felt great. When I went to bed I didn't have anything in my stomach. I have suffered from gastritis before so I am protective of my stomach. I feel like my digestion is better with this too. I am less bloated and sleep well. Some say a huge perk of this kind of eating is that you can eat whatever you want during those 8 hours and lose weight. I'm not sure that's a good idea. You do need nutrients and your body needs you to treat it right through the foods you eat. However if you do want a treat here and there, I say go for it. 

I eat a little "Lord of the Rings" like with breakfast right now. There is breakfast and then 2nd breakfast. lol! It's usually banana, yogurt, nuts, a Kashi protein bar, etc. A doctor brought in donuts the other day. I indulged and dunked one into my coffee.(It is a rare indulgence as sugar packed carbs are not our friend!) Then lunch is a big honkin salad with some antipasti, chicken salad etc..and soup. I might have some chocolate. And then at 2, bam! No more food until the next day. I don't find it that hard really. I prefer having a bigger meal earlier and I don't like to eat a lot later anyway. I am doing this Tues-Fri. And then eating "normal" on Sat,Sun and Mon. I did find that it was hard to eat normal this past weekend when I started experimenting with the fasting last week. It's amazing how fast your body adjusts to something. Plus I do drink a ton of water and that helps keep you full. 

If you do this, and sleep on an empty stomach and your body is given that time to digest properly...and then in the morning begin your day with at least 2 glasses of water, I bet you find yourself feeling better and your digestive system functioning better. We humans, especially Americans just eat so much food. Far too much than what is needed to survive and have energy. In fact a lot eat so much that it decreases energy, especially if it is in the form of crappy, zero-nutrient food. 

I have also been working on my plank duration. I am up to 2 minutes, 15 seconds. I have made it a goal to hold a plank for the duration of Bohemian Rhapsody. It's a 6 minute song! We'll see!! I will get there one day! I read a blog by a woman that held a one-legged plank for 18 minutes! WHAT?!! 

Also I wanted to share some info that I recently read. It is recommended to go meatless when possibly and even vegan, cut dairy. But that means we need to find other sources of calcium. Especially women! The good news is that there are plenty of plant-based foods that provide it. Yayyy! :) 

Do you know that sesame seeds are one of the richest sources of plant-based calcium?! Interesting, eh? Either by sprinkling them on stir-fry's...or using Tahini in dishes like hummus and other things is an easy way. Also, something I eat a lot of are chick peas (garbanzo beans) which are another great source. So hummus is an excellent snack overall! And as if kale wasn't badass enough, it is also calcium rich. Other sources are almonds, coconut milk, and quinoa. 

Alrighty, that's all she wrote today! 

For this I think I'd say a plank minute feels longer! haha! 

Have a great day everyone!! 

"Before you speak, think. Is it necessary? Is it true? Is it kind? Will it hurt anyone? Will it improve on the silence?" - Sri Sathia Sai Baba 

xoxoxoxo

Tam

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