Food For Thought: Nutrition Facts

As you know, I am all about eating clean. I firmly believe that anyone who is looking to improve their health, lose weight, achieve fitness goals, or even just feel better should make the focus of their food based on the principle of clean eating. One who is eating clean should seek to avoid processed foods, decrease their sugar intake, and eat as many foods in their whole and natural form as possible. Individuals who are striving to eat this way often question where they stand with packaged foods. After all, sometimes broccoli comes in a package? There are definitely some healthy and nutritious foods that come packaged, the trick to knowing which packaged items are better than others lies in knowing how to read the nutriton labels.

A few things to look for:
1) The fewer ingredients the better
2) The ingredients are listed in sequential order of the amounts used (largest amounts first)
3) You should be able to identify the names of the ingredients
4) It is also smart to check the serving size

Let me explain a little further with some pics...
Nutrition Label #1

The ingredients are very simple; Dates, unsweetened coconut, almonds, cashews, and extra virgin coconut oil. You know by looking at this that dates are the first ingredient so they are used in the largest amount, and then on down the line with the rest of the ingredients. All of these ingredients are recognizable, and the serving size is one bar. This is a clean and healthy choice for sure. 

Nutrition Label #2

The ingredients are NOT so simple here. I have no idea what isomalto-oligosaccharides are? I don't think you can pick those up at the local farmers market. AKA - processed. The first listed ingredient is the items that make up the coating of the bar...that scares me a little? Again, words I don't recognize. Lastly, there are actually two servings in this one bar. Most people would assume that if it is one bar, the nutrition information would be for one serving. Not so. This is definitely something that throws people off with vending machine food, soda, ice cream, etc. Portion control gets tricky with scenarios like this. 

So, clearly we would go with bar #1 if we were choosing which ingredients were better. My challenge to you is to be more aware of the food you are putting in your body. Look to see if you are eating an apple...or an isomalto-olgiosaccharide...whatever that is? 

Rotisserie Chicken - Make Eating Healthy Easier!

A great deal of the questions I get have to do with making healthy eating easier. Everyone has busy schedules, and finding ways to make healthy meals quickly can be a huge help in making positive food choices. One of the biggest problems that I have when it comes to quick food prep is protein, especially when it comes to making healthy choices. Whipping up some protein usually takes time...that and I HATE touching raw meat. It really is not my favorite. So, what's a healthy, in a hurry, meat-a-phobe to do? The answer...rotisserie chicken! 

All you have to do is bring it home, take off the skin, peel the chicken off the bones, put it in a tupperware, and throw it in the fridge. It is fantastically easy and can be used for so many different things! I just recently used it in my Greek Chopped Chicken Salad. You could put it in a stir fry, put it in a wrap, make a sandwich, throw it in a casserole, or just eat it as a snack. EASY. 

It's time. Get rid of it.

With the holidays comes a plethora of goodies. All sorts of tasty treats that we usually don't indulge in seem to make their way to our kitchen counters, and very frequently into our mouths. Now, I am all about moderation when it comes to eating and exercising...and I think that there is nothing wrong with allowing for occasional indulgences. HOWEVER, it seems that with the holidays there are so many reasons to indulge they become far more than occasional. As the holidays come to an end there are many thoughts of improving eating and exercise habits. This is a great thing to aspire for. With that being said, I have a little piece of advice for you.

Create for yourself a setting for success. If you have holiday treats and candies adorning your shelves and countertops, the chances of you walking by them and snagging a bite or two are a lot greater. With extra bites of treats and goodies you are stunting your progress towards improvement! So...My advice to you is to GET RID OF IT. All of it. Deplete your home of the temptations that are stopping you from getting where you want to be. I bet there is a lot of junk that you will never even miss. Do a pantry/fridge clean out of the foods that aren't doing much for you and replace them with the healthy and nutritious foods that will benefit you!
Tis the season for healthy food choices and achieving your goals!

Going Going Gone.

Whenever I know I am leaving to go out of town my supply of fresh fruits and veggies tends to dwindle. I HATE not having fresh produce. It is one thing that really stresses me out. I know that lack of good food leads to increase of poor eating decisions. It's all about the preparation people. Luckily, one of my favorite salad bars is just down the street.

Enter, Brick Oven.

Doesn't that look awesome? If you only knew how excited I get when I am the first one to dive into this fresh deliciousness. I highly suggest you find a healthy "go to" quick place to get some healthy food, so you don't turn to bad decisions when you are short on time or groceries!

Today I am driving to Arizona to spend Thanksgiving with my family, and I can hardly wait!!! My sister sent me this yesterday...

Yes, Nichole. Yes, I am ready.

Jet Setting Tips to Keep You On Track

Traveling is one of the fun things we get to do in life. Vacations are wonderful, and they are definitely a great time to allow yourself to be a little bit lax with your diet and exercise if you are really needing a break from the regimen. BUT...they surely don't have to be. We could think of a million reasons why we are going to "put our diet on hold" for some period of time for another. I hate to break it to ya...that just gets you nowhere. Instead, why not do your best to stick to some principles that will keep you from feeling like you need to be wheeled into your room on a luggage dolly at the end of the day. Here are some of the things I do to stay on track when I'm away from home.

- Pack snacks. I always plan ahead when I leave for trips because you never know what is going to be available to you. It is better to be prepared! My standards are almonds, Larabars, turkey jerky, apples, and other nuts. Breakfast is usually the hardest meal when you are traveling, so I plan on eating the things that I bring instead of going for a stack of pancakes or something else that is likely to start my day on an insulin rush.

- WALK. You may not have the opportunity to exercise wherever it is that you are going. If you can. AWESOME. In fact, it is very possible to do squats, planks, push ups, lunges, sit ups, heck...even burpees in your hotel room. But, if nothing else choose to walk. When you are doing your sight seeing, strap on a good pair of walking shoes (yep, be that tourist) and get your walk on. You will burn a ton of calories as you get to enjoy your sights, and it will help to make up for your lack of exercising.

- Remember your moderation. It is pretty easy to make every meal like Thanksgiving when you are eating out on vacation. There are oftentimes restaurants that you are dying to try along the way, and a lot of crazy delicious food can sometimes me a lot of crazy outrageous calories. Instead of gorging all the time choose to share meals with the people you are with. This way you get to try a little bit of everything without going calorie crazy. You can also remember that you don't HAVE to fall into peer pressure while eating out. While I was in NY, the people I was with had a long list of eateries that they wanted to stop at...The Donut Plant, The Shake Shack, Max Brenner, and on and on...and guess what, I never ate at any of them...GASP. I know, crazy right? I was pretty sure if I would have, the chances of me feeling sick the whole day were fairly high, so I opted out. I actually managed to stay very close to my Paleo eating while I was gone. If I couldn't find something on the menu that suited the way I wanted to eat, I didn't just give in. The good news is that at almost every place you go to eat you can usually modify your meal to make it healthy and worthy of your hard working body. With that being said...it is totally fine to have some meals where you let loose and enjoy. Life is to be enjoyed! Just try to avoid being gluttonous.

- Drink a lot of water. I always notice that my water consumption drops a TON when I am traveling because it isn't as easy to grab a drink when you are nowhere near a drinking fountain or sink. Bring a water bottle with you and fill it up whenever you can. When you do stop to eat, be sure to drink a full glass of water first before you eat.

- Try for healthy eateries. Some of the best places I've eaten are fun health food spots. Try to find some fun local healthy options!

- Don't kick yourself. If you do feel like you go overboard, don't let it ruin your trip. Simple pick yourself up, start over, and move forward with the desire to do better. What's done is done, but there is always a new day with new decisions!

Feeding An Army & Crock Pot Chicken Chalupas

I mentioned yesterday how much I loved my trip to Lake Powell. I also mentioned that we had 40 people that I planned food for. Many people think that feeding a large group means immediately resulting to frozen pasta dishes and pizza, with lots of potato chips and packaged cookies. I get that those are easy options, and sometimes in big groups the easy option wins out. However, maybe the following tips can help you think in quantity AND quality.

1. Include a fruit tray or a veggie platter at EVERY meal. Even if your "veggie platter" is nothing more than a big bag of baby carrots and some hummus. If you don't want to cut up your veggies yourself, purchasing a tray at Costco or your local grocery store is really easy to do. We had a fruit tray or a veggies out for every single meal in Powell and they ALWAYS were scarfed up!

2. Use a crock pot. It is easier to cook for a crowd when you don't have to be a slave to the kitchen all day. One of the recipes that I make every year in the crock pot are chicken chalupas. This recipe makes a lot, but I doubled it. People then have the option to put this chicken over chips, in a tortilla, over salad, or on its own. It is SO tasty!

Crock Pot Chicken Chalupas

4 lbs. cooked cut up chicken

2 large onions diced

3-4 cloves of garlic

3 - 28-ounce cans crushed tomatoes

2 – 7 ounce cans diced green chilies

3 - 151/2 ounce cans pinto beans

2 cans black beans

1 1/2 Tablespoons oregano flakes

1 tablespoon cumin

Cook chicken in crock pot, add remaining ingredients (mix tomatoes, garlic and onions in food processer )

Mix together and cook in oven at 325 degrees in a large roster for 2-3 hours, or crock pot for 3-4 hours. Squeeze lime juice in before serving

I also served this with diced tomatoes, avocado, shredded lettuce, shredded cheese, salsa, sour cream, black bean salsa, and any other toppings you may want.  This stuff is SO GOOD, and it keeps really well too. 

3. Give "create your own" options. One of the hardest parts of feeding a large group is attempting to please everyone's tastes. For lunches I always have several different kinds of lunch meats, cheeses, wraps, bread, toppings, and even lettuce for lettuce wraps. It is amazing to me that people really do usually go for the healthier options. Even with the chalupas, people have the option to make salads if they wish to avoid all of the extra chips and tortillas. 

For one of the dinners I had everyone assemble their own pita pizzas. These are so easy, healthy, and portioned perfectly. These are great for kids as well because they love to get involved on making them! When kids are involved in the cooking and creating process they are far more likely to eat their food! 

4. Have a good mix of healthy and not so healthy snacks and treats. You may want to eat perfectly healthy, but that doesn't always mean everyone else does as well. Moderation is a good thing, and having a good mix of healthy treats with some others sweets is OK. Once again, if you provide the healthy options, you may be surprised at how people devour them. Along with whatever treats you may have, include nuts, pieces of fruit, fruit leathers, jerky, etc. Not all snacks on vacation need to be covered in sugar and processed to the nines.

Feeding a group can be healthy, and may just require a little creativity. Include as many fruits and vegetables as you can! Keep it simple, keep it healthy, and you will have a happy crowd!

The Get Back At It Workout and a DANG Good Salad

If there is one reason I love coming home from vacations...and there is probably only one...it is because I really like to get back into my workout/eating routine. I have been out of my normal routine, and that was made clear to me when I became very sore after my Monday circuit workout. It was the perfect little boost towards getting me back into the swing of things, and so I thought I'd share.

One mile run to warm up OR 10 minute elliptical intervals

3 sets of the following alternating between exercises
15 squat, curl, presses with 20 lb db's
15 burpees with a push up
20 walking lunges with 20 lb dumbbells
2 minute plank hold (1st plank no weight, 2nd plank 10 lb plate on your back, 3rd plank 25 lb plate on your back)

and then...

3 sets of the following alternating between exercises
15 bent over rows with 20 lb dbs
15 squats with 35 lb dbs
2 minute plank hold (1st plank no weight, 2nd plank 10 lb plate on your back, 3rd plank 25 lb plate on your back)

finish with
1 mile run OR 10 minute elliptical intervals


DONE. I think it was the walking lunges that got me. I guess walking around New York City in boots uses different muscles.

So, while I was in the Big Apple I ate at a place called Chop't that I guess is a chain restaurant? Have you eaten there? I'm probably just out of the loop on this one, but I am a HUGE fan.
Basically you go through and pick your lettuce, your protein, your veggies/toppings, and then they chop it all up into one HUGE salad.

I had baby spinach and mixed greens, lemon pepper chicken, beets, tomatoes, broccoli, and sunflower seeds. Maybe it sounds strange to you...but it thought it was bomb. I ate every last bite. And I'd do it again. I love when I find new healthy options of places to eat that are good. Now, if they could just bring one of these to Utah...

Some Weight Loss Walls You May Need To Break Down

Frustration with weight loss is no stranger to those who want to change the way they look and feel. It happens to so many people, and if you aren't careful it can be the start of a cycle that will cause you to gain weight instead of lose it. Instead of getting frustrated with what isn't happening, do some evaluations of what IS happening. Your success may be close by, on the other side of a wall that needs to be demolished. I posted recently about overcoming plateaus, and these suggestions all go together. So, if you are feeling the frustration...it's time for some evaluation.

Wall #1: You are relying solely on your exercise to change your body. I've said it over and over again..you HAVE to improve your eating habits if you want to see a difference. The combination of exercising and eating right is what will bring results. You simply cannot out-exercise a bad diet. It is impossible.

Wall #2: You are fooling yourself with your food. I hate to break it to you, but most people think they are eating better than they are. Truth: If you are not seeing results...you probably aren't. Get serious about it. Write your food down in detail if you have to in order to allow yourself to see what you are really eating. Consider the fact that you may not be eating correctly as well. Getting the right foods makes ALL the difference.

Wall #3: You lack consistency. Read HERE for more info on how to be more consistent and why it is life changing.

Wall #4: You are being unrealistic. If your body fat is low, your weight is low, and you are in good shape...you may not need to lose any more weight. Unfortunately, the world has given women such ridiculous expectations as to what they should look like. Many of these expectations aren't even healthy, and cause women to do CRAZY things to achieve unrealistic, unhealthy results. Consult with a professional to determine what a realistic goal is for your body. There are definitely some mental walls that we put up that can be difficult to deal with as far as body image is concerned.

Wall #5: Your body has other issues that are causing you to stall at your weight loss. If you feel like you are putting forth an extremely honest and solid effort, and you still aren't seeing results, there is a chance that your body may have another underlying issue such as a hormone imbalance, a thyroid problem, or a medication that is stunting progress. These are issues that need to be addressed with a doctor.

Wall #6: You are living too gloriously with your cheat meals/days/weeks. This is a simple one. If you are overdoing it with items that are considered "cheats" all the time, you will be very unlikely to see any changes at all.

Do any of these walls seem familiar to you? If so, KNOCK THEM DOWN! Make the changes you need to make to allow for some progress. Success is just around the corner.

Overcoming Plateaus

To Plateau: To reach a state of little or no change after a time of activity or progress. Sound familiar to anyone? I hear a lot about plateaus from a lot of people in regards to losing weight. A stint of progress gets halted and frustration sets in. There are many different reasons why people reach plateaus in weight loss. Usually it has something to do with falling into a routine of doing the same things exercise-wise, eating the same foods over and over, decreasing in focus, letting small bad habits sneak back in, etc.

The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.

This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.

NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!

1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!

Here we have my darling mom and sis working at some KILLER circuits! 

2) Be perfectly consistent. Yep...I just posted all about how important it is to be consistent and here I am saying it again. This is because it makes all the difference. One week of solid effort is not going to do much for you, unless that one week translates into another week...and then another. Give your body a chance to adapt to your new way of living. It will respond.

3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.

4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.

5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.

Let Yourself See Some Progress...I Dare You.

Consistency. I talk about it allll the time. Do you wanna know why I talk about it so frequently? Because it is the KEY to success. Seriously though. If you want to improve your lifestyle, lose weight, become a better runner, acquire a taste for working out, or whatever else...you need to do it consistently enough to allow yourself to see progress. If you eat well 3 days out of the week and do poorly the other 4, nothing is going to change for you. If you workout every once and a while, that is definitely better than nothing, but chances are you won't see the results you are really wanting.

I have a client who I have been working with for the entire time I have been training. She is AWESOME. I've been with her through two kids, family stress, emotional roller coasters, and a lot of other reasons that cause weight fluctuation, excuses for poor eating, and so on and so on. She has seen success in the past, but she decided that she wants to get in the best shape of her life. So, this year she committed to me to be consistent. Can I just tell you the difference I have seen? AND, more importantly, the difference SHE has seen in her body, her capabilities, and her desire to keep motoring through.

I dare you to be consistent. 

I dare you to challenge yourself to stick to something for longer than a week, and when I say stick to it I mean really stick to it. Try to do something for thirty days, and be determined not to let yourself slip. NO. MATTER. WHAT. No sneaking cheat treats, or half hearted workouts. Give it your all. Allow yourself to succeed. I can promise you that you will see progress. You will see results, and the best part about this type of consistency is that from the results you see, you will be MOTIVATED. You will set yourself on a positive spiral forward that will help you to realize just how capable you are of achieving your goals. So do it! I double dog dare you! :)

It is HARVEST TIME! Don't forget to buy local!

Remember last year when I RAVED about our local farmers market? Well, my preaching is back. Now is the time when most farmers markets are FLOURISHING with goodness, and you most certainly should take advantage of it!

When you buy local you are buying fresh, high quality, produce and you are supporting your local economy at the same time. Plus, let's be honest, it just tastes better!

In almost every case you will find that the produce is less expensive, and there will be amazing varieties of different types of produce you can try. You may even develop a new taste for something you haven't ever had before. 

If you aren't sure where there is a local farmers market close to you, I can fix that! Go to Local Harvest  and you will be able to enter in your location. It will bring up all of the closest farmers markets to your area. My search looked like this...

You can also search for farms, meat processers, wholesalers, and grocery co/ops, and restaurants, prettty neat-o if you ask me! SO, go local! Try out your nearest farmers market. They are so much fun, and full of fantastic finds! 

Also...don't forget to enter the August Anthem's Mix Giveaway if you haven't yet! 

Let's Talk Eating Habits

One of the most difficult things about working out is food. People would love to think that they can separate the two, but unfortunately it just isn't possible. I've said it once, I'll say it again...(as will the million other people who have said it)...YOU ARE WHAT YOU EAT. True, there are some people who can get away with eating whatever they want and working out occasionally, and sometimes never. BUT, understand that these people are the minority. My motto of the day?

I have worked with people in the past that think that they can eat whatever they want all day long, and by coming into the gym they will look like a million bucks. If only, right? The problem is, it can take a LOT of sweat and effort to burn a good 500-1000 calories, and it can take about 5 to ten minutes (and scarily sometimes even less time) to consume that same amount. Sabotage anyone?

This is the first thing that I try to drill into the heads of those that I work with. The food you eat will make up about 80 percent of the results you'll get, and your workouts are about 20 percent. So, with my clients, before we even start working out...I make sure they know if you want to see results from the ten million squats, hundreds of sprints, and hours of planks that you're doing...be sure that what you are eating smart. Eat clean. Watch your portions. CUT OUT SUGAR. AND for heavens sake stop eating so much sugar! Be consistent with your actions. Doing things for a week isn't going to do much for you...keep up your efforts for several weeks! If you need some more tips read 10 weight loss tips that work and 10 that just won't.

Bottom line: Make your efforts in the kitchen more than just lifting a fork up and down...kapeesh?

Grocery shopping is hard to do.

Oh the empty fridge...You know when you get to that point where you open your fridge 20 times, magically hoping that something else is going to reappear next time you open it? I'm there. I HATE when I don't have any fresh produce. It kills me. Good thing I'm going to eat dinner with my family tonight :) Elaine never disappoints with the fresh fruits and veggies. I love her for that.

I have  a love/hate relationship with going grocery shopping. I hate it because I hate it. Going to the store is kind of a pain. I swear I almost always forget something, I usually buy way more than I planned on, and I always walk past the cereal isle with a little sadness in my heart. (Ever since eating paleo I miss cereal more than anything.) I love it because I know I will have awesome options to eat for the next little while, I'll have a ton of delicious fresh produce, and I will be prepared. Making good food choices is allllll about being prepared. These tips also help me when I am trying to be a smart and healthy grocery shopper...

(Image source)

- Make a menu. Decide what your schedule is going to be like for the upcoming week. Figure out what your are going to eat for all of your meals.
- Make a list. When you have your menu you will be able to make a list of what you are going to need. Having a plan at the grocery store is KEY. Wandering down isles aimlessly is what gets us into trouble, and leaves us lurking in front of the Oreo cookies. Click HERE for my Muncher Cruncher approved grocery list. This list is before my paleo days began, but it is still a good one.
- Don't shop hungry. This is a common tip that you probably hear all the time, but it is a good one. When you grocery shop on an empty stomach you will want to eat everything, so you will more than likely buy everything. This will cause you to stray from the plan. It also will help you to avoid binging on samples. Click HERE to see just how costly Costco samples can be on your diet.
- Avoid your weaknesses. If you know you venturing past the bulk candy is going to mean you are going to want to grab lots of sugary sweets, don't even venture past. Don't put yourself in temptations way! Be sure to get some healthy snacks that will keep you armed with good food when you get home!
- Wear a medical mask or your running shoes. The bakery is always going to smell amazing. I don't know how to tell you to avoid that...except to cover your nose and sprint with your cart.

Go prepared when you grocery shop, and you will be prepared when you come back home to stay healthy and keep up with the good habits that you have worked SO hard to develop!

What are you grocery shopping tips and pitfalls? Do you have a hard time avoiding the less healthy items?

DAY #15: 15 burpees 

Burpees are killer. There is just no way around it, but they are also GREAT. They are a perfect way to spike that heart rate up, they are a total body exercise, and they are killer so you feel super tough and legit doing them....or maybe after you are done with them. With these burpees, try to get your chest all the way down to the ground. Go for it!

If You Were Wondering Where I Get it From...

I know that my family and I are very similar in our likes and our dislikes. However, last night was a definite representation of just how similar we are.

My sister and mom were determining what we should have for dinner, and they decided that a salad bar sounded good. I, of course, agreed. I am never one to turn down a salad bar.

 I think this is SUCH an awesome idea to feed a group because everyone can make their salad however they like it. We had rotisserie chicken, kidney beans, hard boiled eggs, cucumbers, avocado, pineapple, tomatoes, olives, beets, carrots, diced almonds, and sunflower seeds. SO, SO, GOOD! I had everything except the kidney beans. My family hardly has a meal without a fruit platter.

 Doesn't that just look awesome? It was. I can vouch for it's awesomeness. My salad looked a little something like this...

 Yum right? After we all ate we decided our night wouldn't be complete without a little bit of frozen yogurt to top it off. Like I said, surprised as you may be, this wasn't my idea either! My family and I really are just one and the same. No wonder I like them so much. ;)

 Aren't these ladies just beautiful? I sure do love them, and their stripes.

 My sister had a look-alike walk in, so we tried to be very sneaky and get a photo of them together.

 It is very clear that we really like our frozen yogurt, and that we have great balance.

As I was thinking about how similar I am to my family members, I began to think of the positive effect we have on one another, and that all families can have one each other. One family member can have such a great impact on the rest of the family as far as introducing healthy food items and even getting others involved in exercise and physical activity. My challenge to you would be to evaluate yourself and the role you are playing with your family. Are you having a positive influence on those who are around you, or are you having a negative influence? What can you do to change the influence your are having? Just some food for thought...

What does your family love to do together? Do you feel like you are an active and healthy family, or an unhealthy one? Have you tried to implement healthy habits in the lives of those you love?

My Plan for the Aftermath

Is it Wednesday already? Sheesh. This week has speedily flown by. I have had a lot of people ask me what my "now what?" plans are since the marathon is over. Well...I will tell you.

My friends like to talk about me as two separate people, old Megan and new Megan. (Or as they jokingly say, Fun Megan and New Megan.) They say that "old megan" ate treats, and pizza, and whatever else. New Megan has a boring diet. They say this totally jokingly, of course, and they also realize that I have been eating this way for over three years now, so it is nothing new to to them.

Anyways, SB asked me on Saturday what the one menu item I'd been DYING to have since I've been in my "new life" was...and since I'd finished a marathon she thought I should probably have it. I thought about it, and guess what I was craving more than anything else? A Pizza Factory Salad and some frozen yogurt.
Truth. Crazy right? You would think after running 26.2 miles I'd feel at liberty to eat a house. BUT it wasn't that I didn't feel like I could. I just didn't want to.
I have been eating Paleo for over nine weeks now. I ended up having to add in some carbohydrates before my long runs, because I didn't feel like I was getting enough energy from the paleo carb choices such as sweet potatoes and quinoa. I plan on doing a post on my thoughts on race nutrition because I learned a LOT this past training go-round. The three days before my race I added in carbohydrates as well. There was a DRASTIC difference in the way I felt. One of the things I have noticed in cutting out grains is that I do not feel bloated like I used to. I feel more tight and compact. I like the difference. I could physically tell what the grain carbohydrates that I was eating were doing to the way I felt.
With that being said, once the race was over I was already thinking about how I was excited to get back to my paleo eating. I think it is because I have found a groove of how it works for me. I don't feel like I am being deprived. I have felt the benefits it has had internally, and seen the benefits it has had physically.

Here is my projected outlook for the next few months as far as my exercise and eating routine is concerned.

Eating:
Back to Paleo
I'm going to try and share more of the details of what my diet looks like with y'all so you have a better idea of what I'm eating, and I will surely continue to tell you if its working for me or not. :) 
Lunch today consisted of my favorite, Avocado Chicken Salad and Roasted Veggies. Divine.

Exercise:
This is where I get really excited.
Circuits, interval training, cross-fit-esque type workouts, and TONS of functional exercise. This is the type of stuff that I LOVE to do. It is fun. It is fast. I'm done with the long arduous cardio sessions for a while, and we're going to see how I do! I have been doing this with all of my clients for sometime now, and they love it. I've been adding these workouts into my marathon training as well, but I couldn't ever do it fully how I wanted to. Now I can, and I seriously can't wait!

Post Race Report:
I have been REALLY sore all weekend. I actually haven't worked out since the race because I'm trying to do this thing where I listen to my body :) Soreness-wise I am feeling awesome today. The only negative thing I have to report is I think I re-injured an old stress fracture in my foot. You may remember last year when I ran too far/too much in my Nike Free's and got a stress fracture. Wellll.. I think he's back. :( I am trying to stay off of it and let it heal, but I'm bummed about it.

On a side note...this is me facetiming with my parents from the NY airport yesterday. They are on their way to the French Rivera. I think they forgot to invite me?

 What are YOUR summer workout plans? Are you switching anything up, or are you already in a good groove? Are you liking the circuits/workout I've been posting? What would you like to see more of?  

Product Review: Element Bars

There is just something awesome about people who get good, whole foods. We have become a society that likes things quick and easy. I get that. However, when did quick and easy come to mean processed, full of sugar, and completely unhealthy as well? The sad thing is that there are plenty of options out there that can be quick, easy, AND healthy. Crazy, right? Well, it's true. The people at Element Bars have taken the concept of healthy eating on the go, and made it totally possible. Not only have they made it possible, but they have made it customizable. You better believe that I love everything about that.

Well, the peeps over at Element Bars sent me a whole slew of their favorite combination to try. 

 

The verdict: Awesome.

What I like about these bars versus a LOT of other bars out there. 

- The ingredients used are all natural and organic

- You can create your OWN bar with whatever you want in it. This is great for those who have food sensitivities and allergies. 

- You can choose from their tried and true, favorites that are already made for you. This is a bonus for the indecisive. 

- There are endurance bars for athletes. Hello awesome. I had one before I did a run, and it was a great form of nutrients. It didn't upset my stomach, and I ate it on the go, which was exactly what I needed. 

-You can take a quiz, and they will tell you which bars will fit your tastes best. How great is that?

- You can also watch the nutrition facts calculate for your bar as you add and take away different ingredients. Awesome.

I loved reviewing these bars, and I love that so many awesome companies are coming up with WHOLE foods that are healthy and that don't taste like dirt. ;)

Try em out. They're tasty!

Sunday St. George Outings

I saw on a friends instagram that the weather in Provo was not so great while we were away...which makes me glad that we got away to enjoy some warm sunshine. 
We spent Sunday doing some more relaxing and exploring.

It was an absolutely beautiful day.

Happy Memorial Day to You! 

Click HERE for some Memorial Day Recipe Inspiration!

Weekending and Tips for Eating Out

About 15 of my fabulous friends and I decided to take off to St. George this weekend to enjoy some care free sunshine. I am a huge fan of road trips, especially when they include all of my favorite people.

After we arrived to our condo we took all watched a movie/took a nap, and then I talked my friend Amanda into doing a circuit workout with me. We headed down to the resort gym and this was our view...not bad, right?

Amanda and I made it through a series of cardio intervals with burpees, pushups, squats, and some weights. I absolutely love having people to workout out with me. It makes getting through a workout so much more fun.

A workout is always by some good relaxation and a good meal...both of which we nailed perfectly.

Group gaming on the Ipad followed by some Texas Roadhouse.

I am usually not a huge Texas Roadhouse fan...GASPS...I know. Probably because I knew I was going to have to smell those cinnamon buttery rolls without delving in. However, I ordered a baked sweet potato and some fresh veggies and it hit the spot. Just another reminder to me that if you are willing to put some effort forth, you can almost ALWAYS find something healthy to eat on the menu. The safest bets when eating out...

- Dishes that are NOT a combination of lots of different things. AKA...noodles covered in cream, doused with fried shrimp and cheese. A better option? A grilled cut of meat with veggies. Ask to have your veggies steamed without butter.
- Avoid the pre-meal binge fest that can get a little out of control. With restaurants that serve appetizers before your meal like a loaf of bread, chips, or rolls, it is SO easy to sit down and dive in out of sheer starvation. If you feel like you are lacking self control, ask your waiter to skip the appetizer and order your meals right away.
- Watch your portions. Ask for a lunch portion, or ask your waiter to bring a to go box with your meal. As soon as you start to eat. take half of your food and box it up so you don't overeat.
- Remember that eating out doesn't have to mean taking a vacation from the healthy lifestyle you are trying to live. You can eat out and be healthy too! Far too many people use eating out as their excuse to choosing foods that aren't a great option. Using this excuse every now and again is fine, but when it happens ALL the time you are only stopping yourself from making any progress! A few healthy choices can go a LONG way!

I hope your Memorial Day Weekend has been great so far!

Do you tend to choose healthy options when you go out to eat, or do you fall victim to the vacation eating mentality? What helps you to make good decisions when you are ordering at restaurants?

Don't forget to enter May's Music to Move to Mix Giveaway!

Product Review: Skinny Pop

I have a LOT of people ask me about good snacks. One think I always suggest to my clients is air popped popcorn. It is light, filling, SO low calorie, and it takes some time/work to eat. The two things I don't like about air popped popcorn are
1) It makes your whole house smell like popcorn
2) the kernels (or grannies as my family calls them) I have no idea why.

The people from Skinny Pop sent me a giant box of their popcorn to try. I kid you not, this stuff is UNREAL. Now, I know some of you are trying to follow the Paleo way of eating that I have been following. This snack is not Paleo approved. However, I know that the majority of you aren't trying to eat that way, and I am looking out for you too!! I promise this stuff is going to change your life. It is SO SO SO SO SO good. Are you sensing my enthusiasm?
Skinny Pop takes air popped popcorn to the next level. It is simply popcorn, a little bit of sunflower oil, and sea salt. I'm telling you, it is BOMB. Oh...and it's already made for you with NO unpopped kernels which also means your house/office will not smell like popcorn for the next week.

I gave some to my mom, dad, sister, and roommate to try and they all loved it. Devoured may be a better word. My sister and I both said that we felt like we could take this to a movie and feel totally satisfied with our own popcorn, and not worry about missing out on the movie theater popcorn at all. You can have one cup for only 39 calories which is amazing. Just for a frame of reference...a large movie theater popcorn has around 1,200 calories and 60 grams of SATURATED fat. Gross.

The other great thing about this fabulous snack is you can use THIS finder tool on their website to find the store closest to you that carries Skinny Pop.When I was home in Arizona last week my mom and I used it, found her some, and stocked her up. If you like popcorn, you will love this stuff, and you will not feel one ounce bad about munching on it. TASTY!! 

Do you like popcorn? Have you tried Skinny Pop? Are you a movie theater popcorn eater?

On the "to cook" List...

I always have a long list of healthy recipes that I want to try. Thanks to Pinterest, that list just continues to grow. These are the ones I'm currently eying...

My own rendition of these Paleo Pizza Stuffed Sweet Potatoes from health-bent.com 

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This Guacamole Salad, also from health-bent.com, looks DIVINE to me. It would be a great side dish to any meal.

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The recipes on this site are all paleo, and there are some really incredibly delicious looking ones. Just saying. 

 I think these cheesy cauliflower tater tots look pretty dang tasty, and I even think I could health-ify them up a bit more.

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I would love to turn these Puffed Quinoa Peanut Butter Balls into Puffed Quinoa Almond Butter Balls!

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Who isn't looking for new ways to cook chicken? Then again maybe you have more of an expansive meat palate than I do...anyways...this Maple Mustard Glaze Chicken looks awesome, easy, and extremely delightful. 

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Oh, and don't these Mini Cauliflower Pizza Bites look pretty tasty? I think so.

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If you'd like to check out my Pinterest Boards you can check HERE for my Healthy Recipes and HERE for my Paleo board.

Do you have any recipes that you have been dying to try? OR...any that you love already and know I should be trying?