Feel Good Labor Day Weekend

Hey, all! Doing something active this weekend? Do share!!! Have a great one! See on all on Monday morning for our second to last weigh in!

Feel the Burn Thursday

Good morning, girls!
On my mind lately has been that incredible feeling when you're in the groove, when you're eating healthy and you're getting in a lot of activity, and temptations are less trying because you're so dang proud of yourself, and you're just HAPPIER! That, and the thought that you're on a roll, why botch that up w/ falling off the wagon.  Right now I'm in the groove.  I've eaten great and worked out great for about 10 days in a row now.  That's big.  So I am just thinking about how I can keep that going indefinitely.  What's helped me is making workouts a priority over everything else because I know I'm going to be getting in beaucoup family time this long weekend.  Also, when I work out, I'm proud of myself, so I subsequently eat healthy.  If I don't work out, I'm feeling sluggish and not so proud of my self, and I make poor choices.  So for ME and MY psyche, the key is getting in my workouts.  I know everybody's going to be different.
Another thing on my mind lately has been the cyclical nature of my motivation.  Not talking about a monthly visitor, but talking seasonally.  Now that I've been on this fitness journey for 18 months, I've experienced a full circle on seasons.  I really struggled summer of 2009 w/ motivation, and it wasn't until fall 2009 hit that I really hit the groove and the biggest changes of all took place in my body, lasting through winter, too.  I really struggled this past summer, too, 2010.  But I just feel right now, I feel in the groove now, ready for a great fall & winter.  So I think fall is my time to shine!  I have no idea why!  I'm sure it's all in my head.  So I'm thinking about how I can keep the groove going year round and experience successes in spring and summer, which are hard for me.  For that, I think the busyness of fall & winter is what causes me to be extra careful about prioritizing and scheduling things, which means workouts get an actual time spot and they're not neglected.  Spring & summer are more relaxed for me, which means I tend to fly by the seat of my pants more and workouts fit in where they can fit in, I don't schedule them, and things are a bit more likely to not happen at all.  So maybe I need to pick a race in the late spring and mid-summer to train for.  Just random ruminations of me & my life.
But I'D LOVE LOVE LOVE LOVE to hear if you've reflected on or noticed any patterns in your lives, and how you achieve more steadiness and balance year-round.
Oh, & let us know what workouts you've been doing :)
Here's to a fantastic holiday weekend!

Whatcha Eatin Wednesday

Hey, girls! Any of us eating smthg new or yummy?! Do share!

Tuesday Motivation

Hey, hey, beauties!
So today's post kinda is about food, kinda is about workouts, but I feel it's mostly about exercising mental strength & hanging in there with your awesome determination.

Check out this article: http://www.latimes.com/sns-health-obese-women-exercise,0,670521.story

It's about a study on exercise & it's ability to curb appetite.  Turns out, there's not a huge relation between the 2, particularly w/ obese women.  BUT, there's also interesting info in there to just reaffirm the awesome lifestyle change you're undertaking. And THAT's what I love about this article :)

"The study results may help explain why exercise alone doesn't work for weight loss -- that calorie restriction plays a key role as well. "We all tend to be opportunists when we eat more than we need to after exercising," Borer says. Even if exercise doesn't make hunger pangs go away, there are ways to control appetite... 'If you don't have satiety cues,' says Stoler, a fellow of the American College of Sports Medicine, 'that can make things difficult when you're trying to have some semblance of self-control and really understand the limits of what your caloric intake should be for the day.'"

So it's not just exercise that's going to help you achieve your weight loss goals.  It's also about what and how you eat.  Eat smart! Drink lots of water b/c sometimes our body confuses thirst signals w/ hunger signals.  Eat mini-meals to keep your metabolism roaring all day long instead of peaking & troughing.  Eat high-octane and high-quality foods to fuel your body, limiting processed foods and foods with low nutrient value.  Eat like the awesome bod that you are :)
Love you, girls!
Have a great week!

Monday Morning Check-In!

Good morning, girls! Check-in & let us know how week 4 went! If things aren't lining up for you emotionally or family-wise or otherwise this session, don't stress about it, be gentle with your beautiful, amazing self, and remember that sometime just making emotional progress is progress enough for now! Everyone faces their own unique challenges and struggles, and when you have enough emotional ammo built up, you will be so full of resolve that those challenges won't see what hit them you'll be so unstoppable. I believe it. Just hang in there. You're soooo worth it.

Feel Good.....Weekend!

Hey, girls! Have a fantastically active and healthy weekend! Can't wait to hear from you all on Monday morning!

Feel the Burn Thursday

Hey, girls!
How are you?  What movin' & shakin' have you been up to lately?  I hope a whole lotta sweatin'! :)

Here's what Amy C's been up to :) Thanks for sharing! What cute little boys you have :)

I went for a 22 mile bike ride last night w/ my hubby & 2 other guys.  We went a good 5 mph faster than my happy normal cruising pace.  I was really pushing my limits.  I haven't had a hard workout in a long time, so last night's hard workout felt like I punched through a brick wall! It was just what I needed!

Hoping to get in a run and hot yoga tonight!

Tell us what you've been up to!

So, totally random, but you wonderful ladies w/ kids, any of you have a hula hoop laying around?  Did you know if you pick that up & hula hoop for 10 minute it blasts 100 calories??   

Whatcha Eatin Wednesday

Heeeeeeeey, good lookin'! Whaaaaaaatcha got cookin'? :)

What yummies have you been enjoying lately? Any great new finds at the grocery store or farmer's market or garden?  Any new recipes you've tried or are dying to try?  Please share!

Remember, there's always the Ten in Six recipe log: http://www.teninsixrecipes.blogspot.com/
And there's always the My Fitness Pal recipe forum: http://www.myfitnesspal.com/forums/show/14-recipes
There's this girl's weight watchers- inspired recipe blog: http://www.skinnytaste.com/
And Kraft & Betty Crocker aren't too bad sometimes, especially w/ modifications for lowerfat substitutes in the cheese department :) :  http://www.kraftrecipes.com/home.aspx  http://www.bettycrocker.com/recipes 
Great search engine at Mayo Clinic's recipe site: http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

What sites do you guys use? Or cookbooks? Or do you have any healthy family recipes you'd be willing to share w/ us?

Tuesday Motivation

Good morning, girls!

“Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours”  -Swedish Proverb

How do you girls live that?  Have you seen that true in any part of your lives?

Monday Morning Check-in!

Good morning, beauties!
Hope you had a phenomenal weekend.
Winner of our "Snap a photo on a Hike" this past weekend is...... MEGHAN! Woohoo!
Here's her pic of her family on a bike ride on the trail.

Meghan won a $10 gift e-gift certificate to REI.  DONTCHA WISH YOU PLAYED???? :)

Here's a pic of my hike this past weekend.

So let us know what your results were!  We're at our halfway point!  Are you ampped up for the final half?  What's going to be your focus for this week?

Feel Good Friday

Good morning, girls!
Friends don't let friends be lethargic :)
Get out & Be HaPpY!  Go do something fun this weekend!
I absolutely adore how active and bubbly and awesome you ladies all are.  Totally pumps me up for kicking my booty!
Have you guys ever checked out http://www.localhikes.com/?  It's a website that lists TONS of hikes to do for your area, added by fellow hikers, and you can search by distance, if it's dog friendly, if it's an easy family hike, if it's a loop or an out & back route, etc.
There are even 6 hikes listed for Delaware :)
There are 3 for Iowa :)
There are 5 in Illinois :)
There are 88 in Utah :)
There are 154 in Colorado :)
Sadly Wisconsin is extremely underrepresented, but we loved hiking the bluffs at Devil's Lake in Baraboo when we lived there.

Anyone who takes a hike or walk on a trail w/ their family this weekend & emails me the pic will get entered in a drawing for a fun prize from me on Monday!!!!!  Email by 8 am on Monday to sarah.a.weight@hotmail.com. 

(Picture of you on the hike, of your family on the hike, of your dog on the hike, of your foot on the hike, or just of the scenery on the hike---whatever you're comfortable w/ me posting in blog world for us to all enjoy)

Feel the Burn Thursday

Heyyyyy, girls!
Hope you're rocking your day.
Amy C, I think you're awesome. You're taking a frustration and DOING something about it. I love your action! I admire that you're getting the assessments done that you need. I hope that as you learn more about your body that you don't get mad at it but continue to develop that love for it and be compassionate towards it. You rock!

So here's a link from Discovery Health's Activity Calorie Burn Calculator. http://health.discovery.com/centers/cholesterol/activity/activity.html

It talks about how a run on a treadmill isn't the only way to burn calories :) That everyday things we do can add up to big burn! A nice reminder for all of us.

Share a little thing you've done lately to get in extra calorie burning here & there!

Whatcha Eatin Wednesday

Hey, girls!
It's a bright new day & it's a bright new start.  Putting yesterday behind you, live life alive today.  Grasp it!

What yummies have you been eating lately?  Please share!

Here's a cool site for recipes that a friend shared on FB: Gina's Weight Watchers Recipes
http://www.skinnytaste.com/

Check it out!

Tuesday Motivation

Good morning!
Great work on sticking with it, everyone! What a fabulous response rate to yesterday's weigh in!

So it seems a TON of us have the goal of getting in more water.  That's tricky, especially to people who don't like the taste of water.  So here's a little motivation to get your little dophin tail in the game:

http://www.wikihow.com/Drink-More-Water-Every-Day

1. Determine how much water you need.
2. Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:
3. Learn to acquire a taste for water
4. Carry water with you everywhere put it in a bottle or other container.
5. Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.
6. Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.
7. Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2] Fortunately, no water filter removes the fluoride. You'd have to use reverse osmosis, distillation, or an expensive filter specific to removing fluoride. But don't do any of that. Fluoride in the saliva bathes the teeth and prevents dental decay!
8. Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.
9. Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water. Always drink water before, with and after your meals; it will help you to eat slowly and prevent overeating
10. Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.
11. Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).
12. Purchase a bottle the size of your water goal. Purchase a water bottle that holds the amount of water you wish to drink each day. Try to drink the water slowly through out the day. If you don't drink it all, don't try to chug it at the end of the day. This will allow you to easily see how much water you are consuming.

And how to love the the taste of water:  http://www.wikihow.com/Love-the-Taste-of-Water

1. Learn about the benefits of drinking water. The more you know about why water is good for you, the stronger your desire will become to drink it, and the more enjoyable it will be. Some benefits of drinking water:
2. Drinking an adequate amount of water will keep you from excess thirst or dry mouth.
3. Water can help your mind function better. If you are not drinking enough fluids, you may get lightheaded, dizzy, or have a headache.
4. Water increases kidney filtration rate, so you can eliminate waste products more effectively and keep the kidneys healthy.
5. Drinking enough water will prevent fatigue or muscle weakness resulting from dehydration.
6. Water increases the metabolism rate, and so it helps you lose weight. Water also helps to lose weight because "thirst" can be misinterpreted by your body as "hunger" and cause you to eat unnecessarily.
7. Drinking water instead of juices and sodas will help regulate your appetite and help you lose weight. Juices and sodas that contain sugar obviously will increase your calorie intake and cause you to gain weight, as these are "empty calories," meaning that these calories you take in do not contribute to satiety, as they contain no fiber and are used quickly. Even diet sodas will cause weight gain, as the artificial sweeteners give a taste of sweetness with no calories, which will then increase your appetite for things with calories.
8. Water helps to lower blood pressure, by increasing salt loss through the kidney.
9. Drinking water is the best prevention for kidney stones, as water lowers the risk of crystal precipitation and helps to wash out any small stones that do form.
10. Water helps with keeping your skin healthy and supple.
11. Water saves you money! Water is cheaper than other sources of fluid.
12. Learn to love the taste of water by association with pleasant things. Each time you drink water, think of something that makes you happy -- a person you love, an activity you enjoy, a food you like, a merry song, a beautiful scenery -- whatever works best for you. And try to drink water when you are enjoying good company, or when you are doing things you enjoy. This is called classical, or Pavlovian, conditioning. When something you love (the conditioned stimulus) is paired with drinking water (the unconditioned stimulus), you eventually associate the two stimuli together, and, in this case, you will learn to love the taste of water because you associate it with things you love.
13. Drink 6-8 glasses of water daily, and drink water only. The more you are exposed to something, the more you will become accustomed to it, and it will become a part of you, and naturally you will come to love it as it has become a part of you. This also works for eliminating other sources of fluids, especially sodas and juices, so that you learn to dislike them, by alienating yourself from them, so to speak.
14. Keep telling yourself that you love the taste of water. And tell it to others as well. The more you reinforce the idea, the deeper the idea will become rooted in your mind, and, in order to avoid cognitive dissonance, you will eventually love the taste of water when it matches your beliefs.
15. Associate with people that love the taste of water. Likewise, try to distance yourself from people that dislike the taste of water. We are all influenced, to various extents, by our associations and the environment. If you associate with people that love water, you will learn to love the taste of water.
16. Always have a glass of water near you. If you're going to be sitting somewhere for a long period of time, keep a glass of water near you, and you will reach for it and drink without even noticing.

So, girls, how do you get in your water?

Monday Morning Check-In

Good morning, girls!
Let us know how you're doing, how you're feeling, what your results are this past week, and what's your game plan form week gong forward! Share a small success that you experienced.

Feel Good Friday

Hey, chicas!
Are you feeling burned out? I LOVE this article :)

Don't Get Burned by Diet Burnout: How to stay psyched for the long term

By Carol Sorgen

WebMD Weight Loss Clinic - Feature

Reviewed By Kathleen Zelman, MPH, RD, LD

http://www.medicinenet.com/script/main/art.asp?articlekey=56002

Jan. 1 you resolved to finally lose that extra weight and start living healthier. You began your weight loss program full of enthusiasm and willpower. The pounds started coming off, you felt terrific, and the compliments kept coming your way.

But along the way to your goal, something happened. The idea of living a healthier lifestyle forever began to feel more confining than freeing. You're struggling to remember just why you thought it was so important to lose weight anyway. The Krispy Kremes are calling your name -- loudly.

You're suffering from diet burnout. What to do?

First, make sure you're not being too hard on yourself, says fitness and stress management expert Debbie Mandel, MA. The "all-or-nothing" mindset so many dieters have is a big reason for burnout, she says: "Going off a diet for holidays or vacation and then thinking, 'I can't succeed at anything,' is a sure way to get you off track."

That kind of thinking tripped up Janette Barber on her way to shedding more than 125 pounds. But once she gave up her "demand for perfection," the pounds kept coming off -- and they've stayed off, says Barber, former supervising producer and head writer for The Rosie O'Donnell Show.

Barber lives by the "80% rule" -- that is, she sticks to her healthy plan 80% of the time. Her motto: "You don't have to be perfect; you just have to be better."

"By including mistakes in my planning, I was able to avoid the pitfall of eating a cookie and feeling so guilty that I went into the old 'I-ruined-it-anyway-so-I-might-as-well-pig-out' syndrome that ends most diets," she says.

Barber's maintenance strategy is simple: "No matter what I eat, my plan never ends. I never start over. I maintain my weight without obsession or torture."

Aside from all-or-nothing thinking, Mandel says, other common reasons for diet burnout include:

Unrealistic goals and expectations for weight and body image

Trying to stick to a fad diet

Stress

Hitting a weight plateau

The Dreaded Plateau

For those with lots of weight to lose, "there is a short window of opportunity -- about six months -- before the dreaded plateau occurs," says Cathy Nonas, MS, RD, CDE, co-editor of Managing Obesity: A Clinical Guide.

"People get burned out on their weight loss program because they don't know about the plateau," says Nonas. "They expect to lose a lot more and are not satisfied. But even a 5%-10% weight loss improves your health."

The plateau stage is undeniably frustrating, says clinical psychologist and therapeutic hypnotist Nancy B. Irwin. But it's important to keep in mind that, even though you aren't seeing the numbers on the scale go down, things are happening.

"The body has thousands of switches and levers and buttons that are all readjusting to the weight loss," says Irwin. "During these plateaus when it seems as if nothing is happening, the whole body is 'catching up' to the new settings and waiting patiently for every other part of the body to readjust before going farther."

Examine Your Motivation

Sticking to a weight loss program is, obviously, a matter of motivation, and the key is to be motivated for the right reasons, says Paul P. Baard, PhD, an organizational and sports psychologist at Fordham University.

Intrinsic motivation -- which comes from inside us -- creates the energy to succeed because we want to do it, Baard says. But extrinsic motivation -- say, losing weight because your partner or physician wants you to -- is hard to maintain because it comes from outside.

So how do you gain (and maintain) intrinsic motivation? Baard has created the acronym ACRE to explain it:

A is for autonomy. "When you're losing weight for yourself, you feel excited," says Baard, "You're not feeling pressured from the outside."

C is for competence. "Setting your own, achievable goals gives you competence, and confidence, that you are able to do this," Baard says.

R is for relatedness. Choose an "accountability partner" so you're not alone in your efforts. "This person isn't a taskmaster, but someone who genuinely cares for you and who can help you establish realistic goals," he says.

E is for environment. "Create an environment that motivates you," Baard says. That also means realizing that a one-size-fits-all approach doesn't work: "Take elements of different programs and use what works for you."

Get Creative

For Pamela Peeke, MD, MPH, assistant professor of medicine at the University of Maryland, the antidote for diet burnout is menu creativity.

"When you think you're going to hurt someone if you see one more asparagus spear, it's time to shake it on up," says Peeke, the medical advisor for Discovery Health Channel's National Body Challenge.

Instead of spending mental energy beating yourself up over your lack of motivation, put that energy into thinking differently about your diet.

"Experiment with different foods," Peeke suggests. "Don't get stuck in the rut of the same foods over and over again." Try a fruit or vegetable you've never had, or prepare a favorite food in a new way.

But if a peanut butter sandwich for lunch every day works for you, that's fine, says Peeke. Choose dinnertime or weekends to be adventuresome.

Avoiding Burnout

Lisa Cicciarello Andrews, MEd, RD, LD, of Cincinnati's VA Medical Center, offers these 10 tips for avoiding burnout and staying motivated:

Work on one goal at a time. Rather than vowing to give up soda, desserts, and fried foods all at once, start gradually -- say, by switching to diet drinks. "Once you've mastered that goal, you'll gain confidence to work on another," says Andrews.

Make a plan. Don't get caught with an empty stomach in a boardroom full of doughnuts. Plan healthy meals and snacks throughout the day to prevent temptation.

Find an exercise buddy. A companion will keep you entertained while you exercise and will keep you accountable for your workouts.

Get some new food ideas. Dieters often lose motivation when they get bored with the same old low-calorie foods. For meal planning and menu ideas, check out the Weight Loss Clinic's recipe collection, and visit these message boards: Ask the Dietitian, "Recipe Doctor," and Snack Attack!

Treat yourself (not to food, of course) whenever you meet a goal. Buy a new DVD or exercise outfit, or get a massage, manicure, or facial.

Don't sabotage yourself. For example, "don't volunteer to bake cookies for the kids' bake sale if you're too tempted to sample the goods," Andrews says.

Allow yourself an "off-limits" food at least once a week. "No one can diet 24/7," Andrews says. "If that chocolate craving just won't go away, give in to a fun-sized candy bar and move on."

Aim for short bouts of activity throughout the day to burn extra calories. Skip the phone call or email, and deliver a message in person. Climb the stairs to the office restroom on the third floor. Chase your 3-year-old around your living room for 10 minutes.

Buy an affordable piece of exercise equipment you'll actually use and put it where you'll see it. "You can't use bad weather as an excuse not to exercise if the treadmill is in your bedroom," Andrews says.

Stay positive. "Think of dieting as taking care of your health, not as punishment."

 
Girls, isn't that awesome! I've been fighting burn out for the last 4 months and it's hard and I get down, but motivation from you ladies, hearing about your struggles & successes, cheering you on, THAT get's the good vibes flowing for me :)  On a personal note, I've dropped my running down to almost nothing since February of this year in an effort to help fertility and THAT's not been going anywhere, so I'm ready to just say screw it and run & workout & do whatever I want.  I NEEEEEED those endorphins back!  So I picked out a fun marathon in November and I'm thinking of trying hard to get there!  I'm getting out of this funk permanently, not just for a few moments.  It's my life and I'm going to run it.  Life is too short to be waiting around for something external to motivate me- my motivation comes from my awesomeness inside :)  When I'm not stressed and I'm doing what I love, perhaps other departments will work themselves out :) 
 
Make it a great weekend, girls!  Remember to be realistic and idealistic all at the same time :)  You can dream big but also don't beat yourself up on the journey!

Thursday Feel the Burn!

Hey, girls!
I'm so sorry I'm so late w/ today's post!
Here's an AWESOME link from Jen R about endorphins.  I've copy & pasted it here, too, for those of you who are mobile email readers instead of real blog site visitors :) 

http://www.ivillage.com/endorphins-101-your-guide-natural-euphoria/4-a-108211

Endorphins 101: Your Guide to Natural Euphoria

Do you ever wonder why you feel better after a long run, a roll in the hay or a good laugh? It's not just because you've relieved exercise guilt, had a wham-bam orgasm or heard an absolute knee-slapper. That elated feeling, which can last up to 12 hours for some people, has a scientific explanation. It comes from a release of endorphins.


"Endorphins are neurotransmitters produced in the brain that reduce pain," says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "They have also been known to induce euphoria." Drugs such as morphine, heroine and cocaine are classic endorphin-releasing entities, according to Dr. Hirsch. But luckily for us, there are less-addictive ways of experiencing such sweet rhapsody.

Eat a chili pepper
Some say eating hot peppers is an addiction. The rush you get after holding one on your tongue is likely due to your body's protective response. "Chewing a hot pepper can release endorphins centrally and on the tongue," says Dr. Hirsch. Why? To reduce pain, of course.
Endorphin factor: 1 to 3, depending on how hot you can stand 'em.

Think positive thoughts
"When people take a placebo and they believe something's helpful, it often works," says Joel Fuhrman, MD, family physician and author of author of books including Eat for Health and Eat to Live. That's a direct result of the power of positive thinking, which can release endorphins that may actually ease pain even if a medication is physically ineffective.Endorphin factor: 2. Hey, that's an instant feel-good moment just by the power of perspective.

Work out
People who jog regularly often talk about a "runner's high," which is a release of endorphins that happens when they hit a certain point in their workout. Dr. Fuhrman notes that the science of endorphins-from-exercise is controversial, and that some medical professionals believe the positive feeling you get when you meet a physical challenge, rather than the exertion itself, is what stimulates the endorphin release. But whatever the cause, exercise has been proven to enhance mood. Dr. Fuhrman recommends prolonged activities such as cross-country skiing, swimming, tennis or a long cardio workout for the best effects.
Endorphin factor: 2 to 4. It's all about intensity and duration.

Have an orgasm
"I personally think that having an orgasm is a great way to get a rush of endorphins," says Dr. Fuhrman. "You may have to run for an hour to get a runner's high, depending on your body. Sex is less effort." (And, ahem, much more fun.)
Endorphin factor: 5, even if it's a quickie.

Get moved

We're not talking about packing up and renting a U-Haul. Dr. Fuhrman says that viewing beautiful art, watching a touching dramatic scene or even listening to an inspiring piece of music can produce endorphins. "A person who gets pleasure in life, from whatever source, will keep endorphins at a healthy level," he says.
Endorphin factor: 2, unless you're overwhelmed with emotion (think swooning, tear-filled eyes and a quickened heartbeat); that counts for 3.

Undergo acupuncture
"Putting needles into the body is a release," says Dr. Fuhrman, "and it may trigger endorphin production." Also, acupuncture patients benefit from a placebo effect -- they believe that the process is working, so it really does, says Dr. Fuhrman. Talk about the brain's power.
Endorphin factor: 3. People who use acupuncture tend to be positive thinkers, which adds to the effects.

Chow chocolate
We knew that the cocoa bean had an addictive quality. "The food closest to a drug is chocolate," says Dr. Hirsch. "It actually has an impact on your brain that triggers an endorphin release." But there's no need to wolf down three bars in one sitting; a bite or two will cause the same response.
Endorphin factor: 1 -- but such a sweet one!

Be afraid
Ever hear friends say they like being scared? Whether you're watching a horror movie with your hand over your eyes or feeling a rush of wind in your hair as you plummet down a steep incline on a roller coaster, fear causes endorphin release. Why do you think extreme sports are so popular? No one wants to get hurt; it's just fun (in a twisted kind of way) to cheat death. "The thrill of a high-speed ride induces a positive mood state that can leave you giddy," says Dr. Hirsch. And Freddy Krueger can do it for you too. Who knew he was such a heartthrob?
Endorphin factor: 3 to 5, depending on the personal fear factor.

Catch a few rays
Researchers at Wake Forest University Baptist Medical Center have found that ultraviolet (UV) light can trigger endorphin production, which may be why some bathing beauties are reluctant to give up their tanning time, even given the dangers of skin cancer. A few minutes of exposure is enough to harm your skin, so doctors recommend sunscreen. But with the placebo effect working for you, just knowing it's sunny outside can boost your endorphin production and your mood.
Endorphin factor: 2, because you know you're protecting your skin (and you're happy it's warm).

Have a giggle fit
Whether it's a quick joke that tickles your funny bone or a long, hilarious romantic comedy, having a laugh produces endorphins that will increase your immune function and make you more resistant to disease, according to Dr. Fuhrman.
Endorphin factor: 2 to 3. Ever hear the phrase "Laughter is the best medicine"? Get thee to a comedy show.

he he he
I love it! Thanks, Jen!

Whatcha Eatin' Wednesday

Good morning, girls!
How are you doing?  How's the challenge going for you this time around?
Remember, all the recipes that people post on here are on this site http://teninsixrecipes.blogspot.com/ which is also a permanent link on the left side bar of this blog.  I went back and got the last 6 months or so of recipes from this blog onto the recipe site, but I definitely want some fresh ideas.  Please share what you've been eating lately :)
I picked up some zuchinnis at the farmer's market on Saturday, so I'm looking forward to stirfrying those up w/ parmesean cheese.  Yummy! 

I've been enjoying Meghan's recommendation of the Arnold Multigrain Sandwich Thins (Costco here carries them but they're Arowheat brand) with the Morningstar Black Bean Burgers (also at Costco).  I've been eating a lot of PB&J sandwiches on the sandwich thins in the afternoons, and egg white sandwiches in the morning.  The wheatiness really helps me feel fuller longer. 

I love my Bonk Breaker bars, too, and the Stinger organic honey pommegranate chews (REI carries them but I bought them cheap online at Amazon.com in bulk). 

Hubby & I have been loving this ice cream substitute: put your fav yogurt cup in the freezer!  Kinda like ice cream, only healthier & w/ lots of protein.  Can nuc' for 10 secs if it's too hard for you to dig a spoon into.  We just put yoplait light cups in there, a few at a time.  And it takes a while to eat, so it tricks your mind while you're watching a movie :)  I read online that it is a good solution for taking a snack on a hike (b/c it starts frozen and then when you're ready to eat it, it has stayed safely at refrigerator temps).  I've been digging the lemons in water, too.  It's been helping me drink a lot more water than I normally would.  The lemon makes it so I can't taste the metallic subtleties of drinking fountain water or the plasticy/metallic taste of water bottles.  Yeah, I'm that picky :)

Does anyone else have good recommendations for any kind of food?  Especially appealing to me are portable foods that I can eat as I run out the door...story of my life :)

Wouldn't it be nice if these companies paid for my testimonials?! Haha....

Make it a phenomenal day!

Tuesday Motivation

Good morning, girls!
In a book I read recently, it was talking a lot about realizing our potential.  I wouldn't recommend the book as a whole, so I'm not sharing the title, etc., but this snipet has been on my mind: We know can become addicted to substances, drugs, foods, etc., but do we ever stop to think that we can become addicted to attitudes?  Whether they be weak attitudes or harmful attitudes or self-belittleing attitudes, they are things that we can be so addicted to that we don't even see it.  Do we treat the habitual bad attitude about something with the seriousness and verocity that needs to be exercised to beat ANY addiction?  Think of the 12 step program for AA.  First step is recognizing the attitude that you're victim to and acknowledging its grip on you. 
Share with us (if you're willing) a bad attitude that you think might be gripping deep into you, maybe it has been for years, and share with us how you overcame it or how you're working to overcome it or how you might in the future be working to overcome it.  I know this might take a while to think about, but just roll it around in your head :)  If nothing else but a higher consciousness about the choices you make in your attitudes results from this little post, that's fantastic. 
But share if you can! 
Love you, ladies :)

Monday Morning Check-in

Good morning, girls!
How did week one go?
Share with us how much you're up or down. And no matter what the scale says, share with us a success you had this past week. Make it a great day today, ladies!