Getting Back on Track

In many ways, summer is an excellent time to get back in shape. However, summer can also bring many wonderful opportunities for eating and drinking (Dad's 50th b-day party, a music festival, a trip to Georgia, a friend's wedding, etc. . . ), and unwanted weight gain. After a big week or a big weekend, you might be feeling off track (I sure am). Here's what you can do to bounce back after a calorie-packed weekend:

1. Drink Lots of Water (and avoid alcohol and caffeine). Water can help flush out your system, and rehydrate you after a big drinking weekend. You will feel more energized and cleansed! 
2. Eat regularly. Our bodies tend to crave more sugar and fat after a weekend filled with good food.  However, try and limit these foods and stick to a normal, well balanced diet (aim for 5 small meals a day to keep your metabolism going). Look for recipes in this blog if you need some suggestions (i.e. Breakfast Smoothie).
3. Workout a Teensy Bit Harder. I read in a magazine that getting back on track requires about "four miles a day" of exercise (for a few days). This can be achieved running, walking, or doing any cardio activity/machine. I'm not sure if this is accurate, but aim to break a sweat for at least 30-45 minutes, and add some strength training too. If you need motivation to workout, check out "5 Unconventional Reasons to Workout" listed in the entry below. 
4. Sleep. Our bodies crave sugar when we are tired. Aim for at least 8 hours a night.
5. Don't stress out. Sometimes we begin to feel stressed when we sense extra pounds coming on. For me, this has always been a vicious cycle. Stay relaxed, praise yourself for small things, and stick to your normal routine. You should feel back to normal in a day or two.

Well whatever it was that's making you feel a little "off," I hope you had a great weekend anyway. Sometimes it's better to live in the moment and enjoy yourself, and then put in a little extra effort to get back on track. Hope these suggestions help!

Enjoy these pics from my Dad's 50th Birthday party: 

Natural Beauties

I was especially proud of my fancy shoes.

Mom & Pie

Dad's band: He's not 50!

Double chocolate cake. Yes please!

We were trying to be artistic. . .

My pose for America's Next Top Model

Brothers' Band playing a great set. 

Five Unconventional Reasons to Work Out

We've all heard it before: Working out is beneficial for weight-loss, stress reduction, a healthy heart, and osteoporosis prevention (among other reasons). However, these reasons are often concerned with long-term results and/or benefits. If it's hard to imagine yourself in 40-60 years hunched over due to bone marrow loss, that's OK. Honestly, that's not why I workout either. Here are some unconventional reasons that are instantly gratifying: 

1. You might meet someone cute (or friendly!). Gotta say it- there's usually a few attractive people at the gym, on the mountain, or in the yoga studio. Even if you don't meet them, you get to gaze at their gorgeous muscles. 

 2. Your favorite TV show. If you don't have cable (or even a TV), then the gym is the perfect place to catch your show. I like to watch The Bachelor on Monday night's at 7:00 pm while I run on the elliptical. Juicy gossip, check. Calorie burn, check. 

3. Music. Whether your taking a Zumba class, or you bring your own, the music should be a motivating factor. If it's not, get some new tunes!

4. A nice tan. I'm not promoting skin cancer, but honestly, what better way to spend a sunny afternoon than doing something active outside?! Wear sunscreen to get a nice glow and avoid getting burned. 

5. More food. Don't overdo this one, and don't binge on brownies, but when you add a regular fitness routine to your life, you will notice an increase in hunger. That's OK! Eat! I pack in about 2000 calories a day (sometimes more), and I love every bite. If you're a big eater like me, than enjoy the workout and the food that comes after. 

6. One more for extra credit: your dog (or a dog). He needs a walk SO GET OFF THE COUCH. :)  

Hope these get you moving!

Love,

Dana

Breakfast Smoothie

Hello! Sorry I have not written in awhile; things have been busy lately!

Anyway, I wanted to start off the week with a delicious recipe for a breakfast smoothie (or an anytime smoothie). This was a perfect way to start my Monday.

Ingredients:

1. Frozen or fresh strawberries (about 4-5)
2. 1 banana 
3. 1/2 cup of plain non-fat yogurt (I like Horizon's Organic) 
4. 1/2 cup of low-fat milk
5. 1 tablespoon of peanut butter
6. Any extra supplement. I used 1 tablespoon of flax seed plus 1/2 packet of Emergenc-C. 

Steps:

1. Combine all of the ingredients into the blender. 
2. BLEND!
3. Pour and enjoy! 

Approximate Calories for "Breakfast Smoothie"

I don't normally calculate this, but I think it's useful for this recipe so that you can alter it to your needs. At first, I didn't think it would be enough calories, but it was just the right amount. :)

1. Strawberries (4 medium size) = 16 cals, 0 fat
2. Banana (medium size) = 90 cals, 0 fat
3. Yogurt = 55 cals, 0 fat
4. Milk = 50 cals, 1.75 g fat, 0.75 g sat fat
5. PB = 95 cals, 8 g fat, 1 g sat fat
6. Flax seed: 37 cals, 3 g fat
7. Emergen-C: 13 cals

TOTAL: 

356 cals 

9.75 g fat

1.75 g sat fat 

Not bad!
Great way to start your day- enjoy!

Love,
Dana

Calorie Sources:
(www.thecaloriecounter.com)
(http://www.caloriesinabanana.net/) 
(http://caloriecount.about.com/calories-flaxseed-i12220)