#52weeksofRoarke

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I was very interested in seeing the number on the scale this morning - I know, I know, its only been 1 day!  But, with all the food I ate yesterday and how full I felt, I thought FOR SURE I would be at the same weight or have gained a pound.  But magically, Im down 2 lbs and my husband is down 4 lbs!  Again, I know its just been a day, but checking the scale every morning is helping to motivate me to keep going and a daily reminder that I can do this!

Some key items that I also want to mention are the water intake and energy levels.  I am particularly interested in having increased energy on this diet plan.  I feel that for many years, I am always tired and often take naps on the weekend or in the evening.  Im hoping that with the clean eating, I will see some improvements.

Water: You must drink 1/2 your body weight in ounces. Not as big of a deal for me since its only 80 oz, but the hubby is adjusting to drinking 130 oz of water a day.

Energy: Im not seeing a drastic improvement in my energy yet.  I can say that I didnt yawn a million times on the way into work today but I dont feel like I can jump up and go run a 1/2 marathon.  I plan to monitor this throughout the 28 days and will keep you posted.

Morning Weigh In:
Kiana: 161.0 lbs
Tone: 257.0 lbs

Menu:
Breakfast @ 7am:
Oatmeal with blueberries

Snack @ 10:30am:
Apple

Lunch @ 1:30pm:
Chicken and Broccoli Rice Bowl - leftovers
Pineapple

Snack @ 3:45pm:
Apple

Dinner @ 7:15pm:
Chicken and Broccoli Rice Bowl - leftovers

Notes on Food:
Oatmeal with blueberries - It was actually pretty good and I sprinkled some Stevia on it as well. I normally eat oatmeal with a TON of brown sugar and raisins, so this is a big change, but one that I can easily adapt to.
All other foods were either leftovers or fruit, so nothing else to add. I still felt full throughout the day, which makes it difficult to eat the snacks.

Preparation:
Im definitely a newbie on buying vegetables and planning accordingly for the menu items.  I realized at 7:30pm that I needed to make soup for tomorrows lunch and that I didnt have enough veggies for it.  So, I ran to the store and started the soup around 9:30pm (after dance).  Not the best planning in the world since the soup needed to simmer for an hour than cool down to de-bone the chicken.  After I turned off the stove, I went to bed and woke up a couple of hours later (1:30am) to de-bone the chicken and got everything ready for lunches.  If this soup is any good, Ill be sure to plan my Tuesday nights a little better! 

Workout:
None (only because of the crazy Tuesday dance schedule)

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#52weeksofRoarke

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Following are the stress reduction tips that will tell you how to relieve stress.

1. Take deep breath for instant stress relief
   Breathe deeply slowly and exhale out slowly. Deep breath helps you get plenty of oxygen and may give you instant stress relief. For better results, as you breathe out, speak "rel-a-a-a-a-a-x" in your mind very slowly. You can speak anything like 1-2-3-4-5 or Om or 5-4-3-2-1 or any God. Do it 10 times, you will feel stress relief immediately. Slow and deep breathing will bring your heart rate back to normal and will reduce your muscle tension. You can do it at any place, any time; on your desk, on your bed, while sitting, in a queue, on your computer chair, in office, in toilet, etc. This stress management technique is very effective. Make it a habit to do it 4-5 times daily.
2. Be organized. Manage time
   One of the main causes of stress is poor time management. If you are organized, you can manage things in proper ways without putting pressure on you. Plan ahead. Make a schedule for the day, week and month. Include time for stress reduction as a part of your schedule.
3. Know your stressors
   Determine what events distress you. Try to avoid, eliminate or reduce these stressors, if possible. Determine how your body responds to the stress. See if you can reduce the intensity of your stressors. Plan your strategies to overcome these stressors. Remove your cause of stress or worries. If the reason is your office, discuss the problem with your colleagues and seniors. Dont keep the problem with you. Consider going on vacation for some days. If you are stressed due to non-completion of tasks in time, then time management techniques may be helpful.
   Change your perception of physical danger or emotional danger. Dont think and worry about things which may not happen at all.
4. Talk to others
   Involve yourself with others. Talk to your friends, family member, teacher, neighbor, or counselor. This will reduce sadness, loneliness, frustration and stress. Consider to offer your services to neighborhood or volunteer organizations.
5. Be physically active
   Physical activity plays a key role in reducing and preventing the effects of stress. When you feel nervous, angry or upset, release the pressure through exercise or physical activity. Take a walk for example. Or do any activity that you like most. Consider gardening, jogging, swimming, cycling, dancing, playing table tennis, mowing grass, playing with your dog or cat, or similar activities. Such activities can relieve your tension. Exercising with stress balls is good stress reduction technique.
6. Eat healthy food
   Eat healthy nutritious food daily.
   Prunes are high in magnesium which releases happy hormones such as serotonin and can help reduce stress. Do not skip meals. Avoid smoking, caffeine and other stimulants. Always get enough sleep. Maintain your sleep times. Healthy eating and adequate sleep fuels your mind and body to cope with stress.
7. Have a good cry
   A good cry can bring relief to your stress. Crying is a part of the emotional healing process.
8. Avoid alcohol, drugs and cigarettes
   Smoking, alcohol and drugs do not remove the conditions that cause stress. They may give you only temporary relief.
9. Laughter therapy is the best for stress! Laugh heartily with your friends or family members. Read jokes on the internet or from books.
10. Hugging is good for stress relief.
    Give a good hug to your beloved one; to your spouse, children grand children or pet. This melts away your stress.
11. Know your capabilities & limits
    You should be aware of your capabilities and limits. If a problem is beyond your control, dont try to do it. Do not want the things to happen your way that are not in your control. A major cause of stress is to control events on whom you have little or no power.
    Also do not think that you are always right and you are the supreme. And do not think that other people also think your way. Your way of thinking may not always be right. Discuss the things in a friendly manner or in a compromising way. This will definitely reduce your stress.
12. Negative thinking does not help
    Negative thinking never pays. Do not think that the whole world is against you and all the people are making a conspiracy against you.

Foods that aggravate stressYou should stop eating foods which can aggravate the stress. These foods are: alcohol, butter, cheese, coffee, cocoa, coconut oil, egg yolks, junk foods, nuts, sugar, soft drinks, shrimps, tea, etc.
Foods Good for stressSome foods are beneficial for stress. These foods include vegetables and fruits, prunes, Sprouted beans, soups, skimmed milk and yogurt, etc.

Aromatherapy & StressMany flowers have calming effects on the central nervous system, thereby relieving you of stress and increasing concentration levels. Some of these are also helpful in loss of memory, anxiety, creativity and lethargy. Some of the aroma oils that work best to relieve stress include Lavender oil, Neroli oil, Geranium oil, Basil oil, Fennel Sweet Oil, Rosemary oil
Put 1 or 2 drops only (not more than that) of one essential oil, Lavender oil, Fennel Sweet Oil, Rosemary oil, etc on a cotton bud or tissue paper and place it near you.
By: http://www.fatfreekitchen.com/

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Cut calories and burn fat in the blink of an eye with these simple weight loss tips

By Emily G. W. Chau

Slice Your Food Exhibit A for why table manners ought to make a comeback: Cutting your food into smaller portions slows down your food intake, and it also visually tricks you to think that you’re eating more. Researchers from Japan’s National Food Research Institute found that people thought piles of sliced meats and veggies were 27 percent larger than when the food was kept in one piece. Satiety is affected by visual cues, so making your portions appear larger will help you feel satisfied with less.

Pick Pistachios

Researchers from University of Eastern Illinois say that when people eat this snack twice a week, they’re less likely to gain weight than those who don’t.

In a nutshell, the study also found that people who snacked on in-shell pistachios ate 50 percent less than those who ate the shelled kind, yet they reported feeling just as full and satisfied.

Weigh Yourself Daily

Think you can guesstimate how well you’re losing weight? Study after study shows that regularly stepping on the scale can help you drop pounds.  People who log weekly and daily weigh-ins lose about 12 to 18 pounds more than those who check less frequently, concludes a review study in the International Journal of Behavioral Nutrition and Physical Activity.

Just Add Flax

Sprinkle this healthy extra on your oatmeal, casserole, or soup for a light, nutty kick, says Sari Greaves, RD, spokesperson for the American Dietetic Association and Nutrition Director at Step Ahead Weight Loss Center in Bedminster, NJ. The extra fiber will help fill you up for only 35 calories a tablespoon, and you’ll get the added benefits of heart-healthy omega-3 fatty acids.

Dress Down

Take advantage of Casual Friday. A University of Wisconsin, La Crosse study found that people who wear jeans to work take 491 more steps a day than those in business wear.

Brush Immediately After DinnerBrush your teeth soon after you’ve finished supper. Traditionally, brushing your teeth is a signal to stop eating, so you’re primed to resist after-hours snacking. The essence of peppermint has been reported to suppress appetite, and cleaning your chompers with strong-tasting toothpaste may help distract your taste buds from craving another flavor.

Add Air

Whipped versions of classic foods contain more air per volumetric unit, so you’re eating fewer calories per serving. Choose whipped yogurt over the regular kind (save 30 calories) or whipped butter over sticks (save 50 calories). But remember, this doesn’t mean whipped cream is a health food.

Make Your Own Salad Dressing

Bottled dressings can be a nutritional nightmare—even 2 tablespoons of blue cheese dressing packs about 140 calories and 14 grams of fat. Instead, mix together a quick dressing that’s 2 parts lemon juice to 1 part oil.  Pour your homemade vinaigrette into a spray bottle and spritz on your salad for extra portion control.

Try Acupressure on Your Ear

Place your hunger on hold: The next time you have a hankering for a Mars bar, take your thumb and forefinger and squeeze the flap of skin that juts out by your ear canal (not your earlobe). Activating this pressure point may help curb cravings.

Switch Seats at the Dinner Table

Cornell researchers examined the eating habits of diners at a Chinese buffet and found that the fattest patrons tended to sit facing the serving area, while the skinniest sat with their backs to the food. Just seeing that you can get seconds may encourage you to eat more, so sit strategically during mealtime. Same goes for when you’re mixing and mingling at a party—talk facing away from the tables of food.

Trade Mayonnaise for Hummus

Hold the mayo and slap on some hummus instead, advises Greaves. The chickpea spread is just as creamy as mayonnaise, but you’ll save yourself about 70 calories per tablespoon.

Place a Measuring Cup in Your Pantry

Rather than eyeball portions, place a measuring cup in your pantry so that you’ll know exactly how much you’re doling out. Keep a serving of cereal to one cup, a portion of dry macaroni to ¼ cup.

Phone a Friend

Reach for the phone, not the potato skins, the next time you’re feeling blue. Emotional eating can spiral out of control really fast, so instead of turning towards food for a pick-me-up, dial a friend to vent or schedule some Frisbee to blow off some steam.

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As I get closer to the end of my pregnancy... only 10 weeks left but whos counting... Im having more and more emotions come to the surface. Mainly Im pretty much terrified at the thought of physically having this baby. I know, I know... millions of women do this all this time, but I am so scared at the thought of pushing this human being out of my body. YIKES! Dan has been really good about giving me encouraging words and promising that he will be right by my side the entire time, which does help with my anxiety (a little bit).

I have increasingly become more uncomfortable and frustrated as time passes. I hate how extremely exhausted I feel all the time, how I cant physically do what I use to, how shaving my legs is almost impossible, how I just plain hurt all over, how Im suffering from horrible acid reflux, how I have to pee constantly... and the list goes on. I know its all part of being pregnant and this is something I wanted and feel blessed to be capable of, but it has been a really hard adjustment for me recently when Im use to living a different way. I also am having a really hard time wrapping my head around that I no longer have any usable muscles in my stomach. My brain can tell my stomach muscles to flex, but there is nothing there to do so. Its a very odd feeling to me. And how long will it take me to get myself back into shape? Im already looking into the next 5K I can run this summer!

Yes, Im complaining... and truly I shouldnt be because in the grand scheme of things I have had an easy and healthy pregnancy so far. Life is good and God has blessed me a thousand times over with this amazing experience. I need to soak in every moment that I have because one day Ill look back and wonder where the time went. I am truly grateful even though I may sound like a Negative Nancy.

My sweet Remi Bear saying hello to his baby brother or sister! Goodness I love this dog!

Anyways... back to the stuff you might want to hear about. Currently, our June Bug is the size of a cabbage and weighing in at about 3 lbs. The baby will double or even triple in size up to my due date. When the baby moves... boy do I know it!!! I usually feel it mostly during the evening time when Im settling down from a long day. Its nice to lay beside Dan and have him feel all the jabs Im getting. I had my glucose test several weeks ago and passed all my labs just fine, which I was so thankful for because several of my friends who have had babies have not. More recently, I had an appointment and the babys heartbeat was 158 and Im measuring right on target. Currently, I have only gained 22 pounds, but it sure feels like a lot more to me. The doctor asked me if I had been having any contractions (which I have been since 5 months along, but they are just Braxton Hicks) and told me that if I start having really hard ones that I need to rest for an hour and if they continue then come in. There has been a lot of talk about pediatricians, touring the hospital, classes I could take, etc. Since I have not been having any problems I will have my next ultrasound at 36 weeks just to ensure there are no surprises before the baby is born and that the head is down.

Other than that, my parents have been a big help with assisting us in arranging the nursery, assembling the crib, and moving all sorts of furniture around since Im pretty worthless with lifting anything at this point. For the most part Dan and I have things where we want them to go, we just need to hang shelving and pictures up to finish it up. Im sure there will be a nursery post come along when we are ready to show it off. 

I think that is all the news I have to share with you right now. The time is getting closer and closer so I will try to make sure to update you as I find things out along the way.

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#52weeksofRoarke

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