The sugar low down

Sugar is tasty. It just is. It's sweetness can be soooo enticing, and so confusing. Isn't it in fruit too? How much should I have? Is it really "bad" for you? Hopefully we can clear up some of the confusion.

In 2005 the Dietary Guidelines for Americans recommended we eat no more than 8 tsp (32 grams) of sugar, per day. This recommendation was based on a 2,000 calorie diet. So if we take that down to a restricted calorie diet of 1,300 calories we're looking at about 26 grams of sugar. That may sound like a lot, but believe me it is not. Sugar seems to sneak in to a LOT of things you eat that you might not be realizing.

Before you start to worry about the sugar in every food you are eating you should first realize that not all sugars are created equal. There is the good and the bad.

GOOD SUGARS

These are the sugars that occur naturally in food. They are found in foods that are nutritious and you don't need to worry about them. Lactose, fructose, sucrose, are sugars found in milk, fruits and veggies.

BAD SUGARS

These sugars are added sugars, usually refined sugars. They were not initially found in the food, but were added in by the manufacturer. We are looking at processed foods here. To give you a little sample...

1 cup apple juice 28 grams

1 12 oz can of coke 39 grams

1 twinkie 19 grams

1 6 oz Yoplait light yogurt 14 grams

1 Snickers Bar 30 grams

1 small bag Skittles 47 grams

2 TBS honey bbq sauce 13 grams

1/2 cup Prego Marinara 7 grams

1 pop tart 17 grams

1 Cinnabon 55 grams (Now we see why one roll = 813 cals!)

1 Nutrigrain bar 13 grams

16 oz Butterfinger Blizzard 86 grams

McD's Med Chocolate shake 111 grams

I think you get the point.

So, why does this matter?

- Refined sugar can raise the insulin level in your blood. Elevated blood insulin levels can cause weight gain due to the fact that insulin promotes the storage of fat. So by increasing your insulin levels, you're increasing fat storage, which leads to weight gain.

- High insulin levels can also suppress the immune system, weakening your ability to fight disease.

- Refined sugar contains no vitamins and minerals. Vitamins and minerals are necessary for the body to metabolize the sugar, so because it doesn't contain it's own, refined sugar draws upon the body's storage of vitamins and minerals. When the bodies vitamin and mineral stores are depleted the metabolism of fatty acids and cholesterol is impeded causing them to be stored around the organs, promoting obesity. (Are you with me still??? hope so!)

oh yeah a few more things...

Sugar can suppress the immune system. Sugar can upset the body's mineral balance. Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children. Sugar can produce a significant rise in triglycerides. Sugar can cause drowsiness and decreased activity in children. Sugar can reduce helpful high density cholesterol (HDLs). Sugar can promote an elevation of harmful cholesterol (LDLs). Sugar can cause hypoglycemia. Sugar contributes to a weakened defense against bacterial infection. o Sugar can cause kidney damage. Sugar can increase the risk of coronary heart disease. Sugar may lead to chromium deficiency. Sugar can cause copper deficiency. Sugar interferes with absorption of calcium and magnesium. Sugar can increase fasting levels of blood glucose. Sugar can promote tooth decay. Sugar can produce an acidic stomach. Sugar can raise adrenaline levels in children. Sugar can lead to periodontal disease. Sugar can speed the aging process, causing wrinkles and grey hair. Sugar can increase total cholesterol. Sugar can contribute to weight gain and obesity. High intake of sugar increases the risk of Crohn's disease and ulcerative colitis. Sugar can contribute to diabetes. Sugar can contribute to osteoporosis.Sugar can cause a decrease in insulin sensitivity. Sugar leads to decreased glucose tolerance. Sugar can cause cardiovascular disease. Sugar can increase systolic blood pressure. Sugar causes food allergies. Sugar can cause free radical formation in the bloodstream. Sugar can cause toxemia during pregnancy. Sugar can contribute to eczema in children. Sugar can overstress the pancreas, causing damage. Sugar can cause atherosclerosis. Sugar can compromise the lining of the capillaries. Sugar can cause liver cells to divide, increasing the size of the liver. Sugar can increase the amount of fat in the liver. Sugar can increase kidney size and produce pathological changes in the kidney. Sugar can cause depression. Sugar can increase the body's fluid retention. Sugar can cause hormonal imbalance. Sugar can cause hypertension. Sugar can cause headaches, including migraines. Sugar can cause an increase in delat, alpha and theta brain waves, which can alter the mind's ability to think clearly. Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes. Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets. Sugar increases bacterial fermentation in the colon....to name a few. http://www.nancyappleton.com

For The Girl Who Loves Pastries, You know Who You Are.

Sugar. America is basically addicted to it. In any form really; chewable, suckable, drinkable, lickable...you name it. It's been done. It's addictive, but why is that? Many people have created a habitual need for sweets. For example, let's say you routinely have dessert after dinner, and so now your body craves that sweetness every time you finish a meal. Or perhaps you keep a bag of Peanut M&M's in your desk drawer at work, and you munch on them throughout the day. Now whenever you sit in your desk at work it's like Pavlov's Dogs, you feel that need to munch on your M&M's. All habits are learned, so this means if we learned them, then we can unlearn them as well. Your routines CAN be broken, but that doesn't mean it will be a piece of cake, (no pun intended.) Cravings exist because we feed them, and so we continue to have them. We have to take control and cut out the sweets, in order to cut out the cravings.

Every time you have sugar your blood sugar levels spike due to the fact that sugar, and simple carbohydrates are absorbed quickly into the blood stream. To try and facilitate this rise in your blood sugar, your insulin levels rise. This creates a hormonal imbalance in your body, and sets off a series of hormone releases. You want to avoid an increased level of insulin because it is a storage hormone, excess insulin will cause you to store fat...which if you are constantly causing surges of insulin through eating a lot of sugar and refined carbs might create a problem for you. Insulin will work until it can get your blood sugar back down, and at that point there will be an excess of insulin released. Your body will want to raise the blood sugar again so there is something to counteract it, causing cravings for more sweets. Do you see the vicious cycle that is forming? 

Whole grains, lean protein, high fiber, and greens keep the blood sugar at bay. When you realize what those refined sugars do to your body it's no wonder every diet tells you to cut them out. FYI, the average American consumes about 115 pounds of sugar per year. That is a LOT of sugar.

So what should you do? If you are looking to cut down on your sugar make a log of what you are eating every day, writing down the grams of sugar that your ingesting. You might be thinking about the candy you eat as sugar, and failing to realize that the pumpkin bread, apple juice, protein bar, and breakfast cereal are packed full of sugar just as much if not more so than the candy you're eating. You should be aiming to eat no more than 30 grams of sugar per day, not counting the natural sugars found in fruit. If the average American is consuming 115 pounds of sugar per year that means the average American is consuming about 150 grams of sugar per day. Yikes! And we wonder why we have problems. 

If you're an addict, find some good healthy alternatives. Fruit, natural frozen yogurt, healthy cereals, etc. Cut out the sugar and you will see miraculous results with your weight loss.

Prime{al} Time

You know that I am not one of those people who is in to fad diets. Not in the slightest. I have always believed that following healthy eating principles is the way to go. I always try to help my clients get into the habit of eating foods closest to their natural forms. In doing this you rid your diet of processed foods that can be full of added chemicals, sugars, and additives that can be extremely unhealthy for you. Consistency of good habits is where it's at people.

I have had a lot of friends and coworkers in the past few years that have decided to follow a Paleolithic form of eating. This idea is very similar to the method of eating that I have already been following, but with some added strictness. The basic idea behind paleo eating is to follow the basic diet that a caveman would eat. I have been reading up on this type of lifestyle, and have never really thought I would be able to stick to it because, as you know, I don't love meat. However, I have been wanting to get a little more strict with my diet, and change up my exercise routine, and I feel like adapting what I eat closer to this method may be beneficial for me.

I have been reading a book called The Primal Blueprint, and the main idea this book expresses that the paleo way of eating is cutting out ALL processed foods and sugar. Yep...all of them. In doing so you help your body to become a fat burning machine instead of always just burning up the carbohydrates that we tend to feed ourselves day in and day out.

Now, I still believe in whole grains. BUT, I am also always willing to give something new, that sounds reasonable and healthy, a shot.
So...as of TODAY I plan to...
- Eliminate all processed foods. Harder than it may sound. No sweeteners, no sugar free anything, not even any honey.
- Build my meals around lean protein, fresh veggies, fresh fruits, nuts, and good fats.
- Eliminate grains and legumes (This is going to be the hardest part for me. No oatmeal, no peanut butter, no beans, no Kashi cereal when I need something quick. YIKES.) The reasoning behind this is because of the way they are processed. Oftentimes these items activate an insulin response which can cause your body to store fat.
- Increase good fats. This is a crazy one for me as well because although I do include some good fats in my diet, I generally keep my fat percentages on the low end. The primal way of eating encourages a higher fat content with the notion that as you cut out the excess carbohydrates and sugar, your body then uses fat as fuel. The fear of fats that has been instilled in our overweight population has come from the fact that most high fat diets are also high in sugar and refined carbohydrates. The combination of a great deal of sugar, refined carbs, AND a great deal of fat can be deadly.
- Decrease chronic exercise. This is also a really tough thing for me to wrap my mind around, but I'm going to try it. (At least for 21 days.) Exercise is my stress relief, but I have also just always counted it as part of my job. I exercise everyday for sometimes two hours a day. According to a lot of reading I've done both recently, and in the past, the body can become almost numb to these high amounts of exercise. I am still training for my marathon, so I will have some endurance workouts still. BUT not everyday. I'm going to change up my routine.

My shopping list today looked like this...
- hormone free chicken
- eggs
- greek yogurt
- almonds
- broccoli
- carrots
- onion
- asparagus
- berries
- bananas
- baby spinach
- cherry tomatoes
- lemon
- apples
- balsamic vinegar
- salsa

Looks pretty tasty right? SO...here goes nothing. I am excited to challenge myself with something new. I may hate this and go back to my normal bowl of oatmeal for breakfast, but AT LEAST the next twenty-one days I'm committed to sticking to this way of eating as much as I possibly can. I really don't think of this as a fad diet, but a VERY very VERY clean way of eating.

Have you ever eaten Paleo? What did you love or hate about it? Any tips for me?

Artificial Sweeteners

To sweet to be true? There is SO much controversy over artificial sweeteners. I will try to be unbiased as i can in presenting what legitimate facts have been given.

(Please note that I am only using reputable sources here. Anyone can type in their opinion to google and find sources to back them up, but that doesn't by any means mean they are legitimate sources.)

What are they?

Artificial sweeteners are chemical or natural compounds that provide the sweet taste that Sucralose (table sugar) offers with out at a much lower calorie count. These substitutes are much sweeter than sugar. Because their sweetness is so much higher you don't need to use as much as you would sugar.

Do Artificial sweeteners effect your blood sugar level?

Just because a product is, "sugar free," doesn't mean it's going to be neutral on your blood sugar levels. Many of the products that are sugar free still have high levels of carbohydrates in them which will cause your blood sugar to rise.

Are artificial sweeteners safe?

This is where the controversy lies. In order for food to be sold to the general public it has to go through approval of the FDA. The FDA has given "ADI's" (Acceptable Daily Intakes) for the following sweeteners; Aspartame (NutraSweet and Equal), Saccharin (SweetN'Low and SugarTwin), Acesulfame K (Sunett and Sweet One), and Sucralose (Splenda). The acceptable daily intakes of these foods mean that if you can safely intake the ADI for that sweetener each day. This chart taken from The Mayo Clinic, can help you to see the ADI for each sweetener.

The idea that artificial sweeteners might cause cancer came from an early study that was done involving saccharin and rats. They did find some instances of bladder cancer in the some of the rats. Due to this finding congress mandated that further studies be done before it was allowed to be deemed safe. Further studies were done and it was proven that these instances of cancer dealt solely with rats, and was not applicable with humans. Human epidemiology studies have shown no correlation. Other claims tried to link Aspartame to brain cancer, and have been proven irrelevant. More information about these studies can be found on the National Cancer Institution's website.

Are there any known dangers of artificial sweeteners?

Many claim that artificial sweeteners can cause cancer. This idea, however, is only a claim. According to the National Cancer Institute, there is no scientific evidence that any of the sweeteners that are approved for use in the US have any relation to causing cancer. On the flip side, there are numerous studies that deem artificial sweeteners safe for the general population. For individuals that have PKU (Phenylketonuria), Aspartame is considered unsafe and must cary a PKU warning.

*PKU is a rare hereditary disease where an individual lacks the ability to break down the amino acid, Pheynalalinine (Phe), causing harmful increases in Phe in the blood. Aspartame contains Phe, and if ingested by individuals with PKU can cause unsafe levels of Phe to build up in the blood.

With all of this information on the table you can make of the studies, what you will. I think that the principle of moderation in all things applies well here. I don't think that using artificial sweeteners in your diet is a bad thing, that of course is my own opinion. I do, however, think that one can over do it. Remember that food is best for you in it's natural form. Because I don't eat sugar, I sometimes will have Diet Coke or Chrystal Light when I need a sweet fix. In my opinion that is better than eating a ton of processed sugar. That of course, is just my opinion. :)

There has also been some debate as to wether or not eating, "sugar free" foods just makes you crave sweets more or not. I think that this is something that is determined on an individual basis. I haven't been eating sugar for about a year and a half, and I haven't had this problem.

Little Indulgences

Confession...I have a sweet tooth. I think I can thank my mom for that one. One thing that is hard for me in trying to eat healthy is avoiding a lot of candy and processed sugar. I have found that when you completely ban yourself from having any sweet anything when its something you love, you'll want it that much more. Sometimes this will lead to a binge making things worse than they were before you told yourself you couldn't have it. The solution...little induglences. I have found some great substitutes for candy and dessert that don't make you feel like you're being cheated at all! He're my list...feel free to add you're favorites to my list. I'd love to hear them!

1. Frozen Yogurt - probably my favorite thing ever. With no fat, and about 90-110 calories per 1/2 cup you can't go wrong. The only thing to watch here is the amount of sugar, but not a bad treat!

2. Jell-O Fat free sugar free pudding - banana is probably my favorite flavor. No fat, No sugar, and about 25-50 calories per serving.

3. Chrystal Light - Love it. about 5 calories per serving. Raspberry Ice is probably my favorite.

4. Cut up strawberries with splenda - about 50 calories in one cup

5. My Beloved Zuchinni Cookies - (see recipe below) with 80 calories, and 3 grams of fat they are SO good. I'm not lying. I've even tested them on guys who went back for seconds!

6. Diet Dr. Pepper - I know a lot of people have aspertame issues, but after speaking with my nutrition professor in depth about it I still feel ok about it. A little DDP can be D-lightful!

7. Dreyers Grand Light Ice Cream - Girl Scout Cookie Thin Mint is my favorite. Most flavors average about 120 calories/ 4 grams of fat per cup. It is gooooood.

8. Sugar free Cream savers & Werthers - both taste like the real thing and are a great little treat to stick in your purse.

9. My Protien Shake - Frozen Strawberries, a banana, ice, skim milk, a little bit of splenda, a scoop of vanilla protien powder, some ground flax seed, and my secret ingredient (cinnamon!). So good. about 200 calories, and 18 grams of protien. Very filling too!

10. Tootsie Pops - If you're really needing a treat to tide you over these little suckers are a good option. 60 calories, 10 grams of sugar, and 0 grams of fat. Not too bad if it gets you through the day!

mmmm...these are all my favorites. If you know me I think you'd agree these things pretty much describe me ;) I'm needing a treat just thinking about it...

I think the best thing you can remember is moderation! Its not bad to indulge a little bit here and there, just make sure your diet is consisting of the good stuff for the majority!

Christmas in April & Protein 101

It looks like Christmas outside. I'm convinced that Mother Nature has decided that April Fools Day should be extended into April Fools month because this is a joke! Snow for the past few days...boooooo.

It is kinda like Christmas today in the fact that I get to announce the winner of the Springtime Mix Giveaway!

The winner will get this months mix...

AND...because I love circuits so much...

Some gear to help you get into your own circuit groove! Awesome for at home workouts or even some cross training to spruce up your routine. I also love having a timer for core work! No cheating when the seconds are counting in front of you!

And the winner is...

JEN from Why I Run!!!! Merry Christmas!

She is absolutely amazing! Her blog is so incredibly inspiring, and she is a minimalist runner which AMAZES me. Check it out if you haven't already!! :) Congrats Jen! Email me your info at megolina21 at gmail.com and I'll get your package sent over to you!

I've mentioned this week in my goals for the week and in my power up your protein post, that I am trying to get in about 100 grams of protein per day. Some of you asked why I am doing that. This is a GREAT question, so I thought I'd give you a little Protein 101. Here is why protein is so important...

- Protein is satiating. It will fill you up and help you to stay full. If you are looking to lose weight, eating a diet higher in protein can help you to consume less calories because you aren't as hungry. Fiber can do the same thing, so combining the two is MONEY.

- If you are creating a caloric deficit in the body by either working out a ton and burning lots of calories, or eating less so your body isn't receiving as many calories your body will have less carbohydrates to burn for fuel and will look to burn something. By eating less carbohydrates we are wanting the body to burn fat instead of lean muscle mass, however when we don't get enough protein in our diets the body will start using lean muscle mass for fuel. NO BEUNO. This can result in a decreased metabolism and stunted weight loss. Moral of the story here...eating enough protein will help the body to burn fat.

-Protein is the main component of all of the cells of your body. It is needed to rebuild muscle when it is broken down. This is why protein is SO important for those who are working out a lot. We have to have that source to properly rebuild our muscles. 

-Your body requires more energy to break down protein. Carbohydrates are quick sources of energy for the body. It is the bodies go to source for energy. It also will cause higher increases and drops in your blood sugar.

When you eat something high in carbohydrates it causes your blood sugar to rise. Your body likes to be at a state of homeostasis, or a "normal state," so your body will then release a surge of insulin to bring your blood sugar level back down. If your caloric intake was really high in carbs (Think candy, sugar, white flour) your body will release a LOT of insulin. Once the blood sugar level is regulated there may be too much insulin left and this causes you to feel lethargic and to crave something carbohydrate-ish to bring that blood sugar level back up. (Which is why eating a lot of sugar only causes you to crave more sugar. Makes sense, right?)
Because insulin is the main storage hormone of the body, excess insulin in the body can cause fat storage, and can trigger the body to stop breaking down fat for energy. Think about it if there is extra insulin in the body it WANTS you to have carbohydrates in the body because that will bring the body back to it's normal state, so instead of breaking down the carbohydrates it is going to store them as fat. I hope that made sense...

-When I eat the adequate amount of protein and cut down on sugar and high carbohydrate foods I notice my body is leaner and my muscles are more toned and defined.

******IMPORTANT TO KNOW******
So many people read that they need to eat more protein and so they add a protein shake into their day and maybe a protein bar, or whatever it may be, and then they are upset that they aren't losing weight. By just adding protein to what you are ALREADY eating you aren't doing yourself any favors. You are simply adding calories. Too many calories = weight gain. It doesn't matter if it's protein or 7,000 calories of green beans. Eating too much will cause you to gain weight. I am talking about a shift in the percentages of what you are eating now, changing your diet so you are eating more protein and less of all the other junk etc? Got it?

I also want to be sure you know that I am not trying to promote some sort of fat diet to you. There are so many good important nutrients out there. I am a firm believer in making sure to eat a variety of foods, so you get all of these nutrients, including whole grains and lots of fruits and veggies. I am still eating a lot of vegetables, whole grains, low-fat dairy, and fruit. I just happen to know my own eating tendencies. I don't tend to love foods high in protein, so it has to be a conscious effort for me. If I were to just eat whatever sounded good to me I'd probably only eat peanut butter and banana sandwiches, oatmeal, whole grain cold cereals, my heaping salads, whole wheat pita's and hummus, lots of veggies, and fruit. These are all great foods but you can see that there isn't a lot of protein to be found.

I really watch my percentages and try to eat
30-35% Protein
50-55% Carbs
around 15-20% Fat

I realize all those percentages don't add up perfectly, but those are my ball park areas. Many of you may already be eating enough protein in your diet because you like meat, so it isn't such a challenge for you. Remember that there is protein in beans, legumes, grains, fish, and dairy as well. Meat isn't the only protein option! 

Oh my goodness that was long...but hopefully helped out a little.


Do you have any more questions about protein in your diet? Please ask if you do, or if you feel like you need more clarification! Do you feel like you naturally eat enough protein, or is it something that you have to make an effort to do? I wish it was easier for me. It's a tough one, but I see the benefits when I do!

Life is a Journey; A marathon...not a sprint.

So much of what we learn in life is the course of several days, months, and years of trial and error, trying again, and continually pressing forward one foot in front of the other....and in some cases repeating that over and over again until some principles actually stick. As I was working out this morning I was thinking about my journey down the health and fitness road over the course of my lifetime and where it has taken me.

There have been ups and downs.
Trials, and most definite errors.
There have been triumphs and utter failures.
Lessons learned. Lessons forgotten. Lessons relearned...and again...and again.

I grew up dancing. Since I can remember it was straight from school to dance for hours and hours. I loved it. I never even considered it exercise because I was so passionate about it. It was so fun. When I got to high school I tried out to be on our school's competitive dance team and the showcase dance team. I made both and continued dancing for hours and hours a day.

 (Can you spot me? Fourth one from the right, back row.)

Now on top of the hours of practice, the anti was upped. For our competitive team, our training required running. Until that point running had been more of a form of punishment than anything, but I learned to love it. Healthy eating was always a part of my growing up years. My mom is an excellent cook, and was always providing us with extremely healthy food. I was also a definite sweet tooth. I ate my share of sugar, don't worry. However, I was dancing like a fiend, so it didn't effect me much. I did always feel like I was the bigger girl though. My junior year I went to a dietitian who helped me to dial into perfecting my eating and it was an awesome experience. She taught me some great information, and my love for nutrition began. I did an internship with a personal trainer my senior year of high school and got the bug for exercise as well.

Enter Brigham Young University. Megan decides to major in Business Management. Wow...college life is crazy, right? No sleep, eating like garbage, and my dancing slowed down quite a bit. OK...my eating wasn't total garbage and I still was working out probably 5 days a week but my body suffered a total shock. My sophomore year of college I coached and taught dance classes, but sitting in front of a dance class somehow doesn't have the same calorie burn as taking the dance classes. Go figure.

Less activity + more ice cream = weight gain

I hated hearing the term, "freshman 15" and I swore I was not going to fall into that category. However, my calorie expenditure just wasn't what it was previously. You can't fool the body with things like that. So, I totally gained weight. I'd say like 15-20 pounds. Having grown up dancing, I have always been VERY conscious of my body. It is hard to hide anything in a spandex leotard...just saying. I started to hate the way I looked more and more. I think my depleting self-confidence probably showed too. Don't get me wrong, I loved my first two years of college. I had great friends, TONS of fun, and I was happy. BUT...I just wasn't comfortable in my own skin. I lacked confidence. To make matters worse, I had a lot of friends who could eat whatever they wanted and it didn't matter. I haven't ever been one of those lucky ducks. The bottom line is...It is hard to not dislike the way you look when you gain weight that hasn't ever been there before.

My sophomore year of college was about the same. Me still not loving the way I looked. I was still exercising. I've always liked to work out and be active. I even was taking some dance classes. My eating was alright, not horrible. I'm sure now I'd probably gasp at myself though. Lots of cereal...Peanut Butter and Jelly sandwiches (On whole wheat bread of course.) I found out about chocolate covered cinnamon bears which is danger.com. I know I still retained some good habits, but not anything astounding. I was still coaching a dance team and teaching classes. In fact I was getting up at 4 in the morning some days just to get to practice 45 mins away. (I love it that much...crazy I know.) So, on top of being super busy with school and work. I was exhausted and sleeping...mmm...never. During that year I started working at Nordstrom as well. A friend of mine that worked there with me, started telling me all about the classes she was taking at BYU one day. She listed off classes about body image, weight control, exercise prescriptions, and nutrition. She was an exercise science major and I was JEALOUS. I was still focusing mainly on pre-recs, but her classes sounded a lot more...fun? Was that possible in college? I wanted in. That next week I switched my major:

Exercise Science with an Emphasis in Fitness and Wellness Management. Boom.
Enter the love affair with Megan and anything health/fitness/wellness related. I seriously found my true love.

This same time that I started getting into my health classes I also tried out for a professional dance team and it was back to the spandex. I was less than confident about it. I can tell you that much. I didn't have the same body that I had back in the day. I felt gross. Something needed to change.

I started learning more and more about exercise, nutrition, and resistance training. I wanted to practice what I was learning. I kicked my exercise regimen into gear. I started changing the way I was eating. I started running more. Benita and I decided we wanted to run a half marathon. We signed up for the Salt Lake City Half Marathon and training was a go. I started to drop some of the pounds that had made a home on my mid section, but I still wasn't feeling like I was on top of my game.

My last semester of my senior year I took a class where our textbook was a book called, The Culprit and the Cure. It changed my life. It changed my whole mindset on healthy eating and nutrition. It helped me to realize you really are what you eat. I decided that sugar and I were going to have to break up. I fell in love with a website called fitday.com. I kept up my running. I started lifting weights on a regular basis. I finally started to see some changes.

After graduating I landed a job managing a private gym, (which later merged with Elevate...best thing that ever happened to me) and doing personal training and nutrition counseling as well. I LOVED it. Everything about it. I loved helping people to achieve goals and gain confidence. I was still sugar free, and my eating was pretty dang clean, but I think I was just eating too much. It doesn't matter if you are eating an excess of carrots and broccoli. Excess calories = excess weight. I still didn't I felt comfortable in my own skin. I decided I'd had it. Although I was in great shape, I didn't want to feel like I wasn't living proof of what I was teaching all of my clients. I started doing at least sixty minutes of cardio a day, and I started seeing some more results. Little by little that extra college poundage was coming off.

About a year later I decided I wanted to run a full marathon. Training was rigorous, but awesome. I craved my long runs. I loved feeling like I had just burned a bajillion calories. I felt strong and athletic. I finally started to feel good in my own skin. Not perfect...but milestones of improvement. I was eating good, still no sugar, and cardio was my B. I completed the Salt Lake City Marathon, and crossing that finish line was one of the coolest experiences I've ever had.

After the marathon I decided I needed to change some habits. I realized that my snacking had to go. I am a snacker by nature. It gets me if I am not careful. I started lifting faithfully 3-5 days a week. Again, I finally saw some changes with my body. I did lose my detested college weight, and I have cut down my body fat by over ten percent.
I also have come to the realization that my body is just going to give me a hard time with my weight. For whatever reason, I'm not one of those people who can lose five pounds by looking at some broccoli. In fact I'm pretty sure if I look at a piece of cake I gain five pounds.

Fast forward to this past January.
Still no sugar, aside from a few holiday cheat days.
Still lifting 3-5 days a week.
Still cardio-ing it up 60-90 minutes a day.
Still tracking my food. Unfortunately, I have tracked my food for so long, even if I don't enter it in the computer I track it mentally.
Enter the protein phase of life. You may remember the weight loss challenge at my work. I realized that even with my healthy eating habits I wasn't getting enough protein. I am not a meat eater. It is really hard for me, and so I had to REALLY make an effort to change this. It has helped SO much. It finally helped me see some actual results.

I'll be completely honest with you about a few things. I know that I am in good shape. I have worked really hard at it. I know I have muscle definition. I know that I have made some awesome improvements in my lifestyle, and my knowledge of good nutrition has increased. I have put A LOT of time into trying to figure out what exercises are most effective, and how the body reacts and why it responds the way it does. I have learned a lot, BUT I do still I feel like I have some improvements to make until I feel like I'll be at my prime goal weight for me. I know it is extra hard for me, for whatever reason. I tell my clients it's to keep me humble :) I'm not telling you this to be fishing for compliments, or for a pity party, or even so you'll agree with me that I do have a waze to go. I'm telling you because I want you to understand that I know how hard it can be. I am not just telling you what I think might work for you. I am telling you what I've seen work, what I've felt work, and in doing so I hope you can see some results of your own. I can tell you this much...

- living off of 4 hours of sleep doesn't work.
neither does...
- snacking all day
- having your main sources of food come from Wheat Thins, Dreyers Grand Light Ice Cream, cereal, and Cinnamon Bears

You know what does work?
- interval training and circuits
- being willing to put in some good cardiovascular time. If you really want something you have to work at it. ESPECIALLY when it comes to exercise.
- Food is 80% of the health battle. That is a big percentage. Get your nutrition in gear and you will see results.
- planning your meals out, eating clean, and watching your portions.
- getting rid of grazing and snacking
- eating enough protein, a lot of fresh veggies, good fruits and whole grains. 
- LIFTING WEIGHTS. I can't even tell you the difference this has made in my life. EVERYONE should lift weights. Yes GIRLS, WOMEN. FEMALES. Especially you! I feel like it is my personal mission to make sure you know this.
- Cutting back on your sugar. If you really want to see results, get rid of the sugar.
- finding exercise that you love and making it a lifestyle
to name a few...

Like I said...this life is such a learning process. I am continually learning, but I do feel like I have come SUCH a long way. I hope that in doing so I can help pass some of my knowledge on to you to help you achieve great things...because you are capable of SUCH great things.

What are some things you have learned along the way that have helped increase your health? It is amazing how sometimes it's the little changes we make that make big differences. What are some things you still feel like you can work on?

Pumpkin Invasion: Healthy Pumpkin Pie, Cookies, Bread, Muffins, and Oatmeal Recipes

With fall time comes the need to bake with pumpkin...or is that just me? I LOVE the way it smells, the flavor, and I think it is just so fitting for the season. But hearing healthy and pumpkin in the same sentence when baking doesn't usually happen. Until now that is. These awesome pumpkin recipes are sure to woo your audiences! 

Healthy Pumpkin Pie 

(From Hungry Girl)

Ingredients:

For Crust
2 cups Fiber One Cereal (Original) 
1/4 cup light whipped butter or light buttery spread
3 tbsp. Splenda No Calorie Sweetener
1 tsp. cinnamon
For Filling
One 15-oz. can pureed pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute
3/4 cup Splenda No Calorie Sweetener
1/4 cup sugar-free maple syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt
Optional Topping: Fat Free Cool Whip

Directions:
Preheat oven to 350 degrees. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust. Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours, overnight if possible. Keep refrigerated until ready to serve. Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving! 

* I made this for my family last Thanksgiving and they LOVED it. It is really delicious! 

MAKES 8 SERVINGS
Serving Size: 1 slice  Calories: 133 Fat: 3g Sodium: 236mg Carbs: 28g Fiber: 9g Sugars: 8g Protein: 6g

Healthy Pumpkin Cookies 

Ingredients:
1 1/2 TBS butter
1 1/2 TBS unsweetened applesauce
1/2 cup brown sugar
1/4 cup honey
2 egg whites
1 TBS water
1/2 cup whole wheat flour
1/2 tsp salt
1 tsp cinnamon
1/4 tsp baking soda

1/2 tsp nutmeg

1/2 tsp ginger

1/2 tsp ground cloves
2 cup old fashioned rolled oats
1 cup pureed pumpkin

Directions:
1. Preheat your oven to 350
2. Mix together butter, applesauce, brown sugar, honey, egg whites, and water.
3. Add in your dry ingredients, and then your oatmeal and pumpkin.
4. Spoon onto cookie sheet (sprayed with Pam) and bake for 12 minutes.

Chocolate Chip Pumpkin Bread

 Ingredients

• 2 cups sugar
• 2 cups canned pumpkin
• 1/2 cup applesauce
• 1/2 cup fat-free vanilla pudding
• 4 large egg whites
• 3 cups all-purpose flour (I'd maybe try using 1/2 whole wheat flour 1/2 white)
• 2 teaspoons ground cinnamon
• 1 1/4 teaspoons salt
• 1 teaspoon baking soda
• 1 cup semisweet chocolate chips
• Cooking spray

Preparation

Preheat oven to 350°.
Combine first 5 ingredients in a large bowl, stirring well with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cinnamon, salt, and baking soda in a medium bowl, stirring well with a whisk. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in chocolate chips.
Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on a wire rack, and remove from pans. Cool completely on wire rack.

Nutritional Information

Calories: 152 (30% from fat) Fat: 5g (sat 1.2g,mono 2.5g,poly 1.1g) Protein: 2g Carbohydrate: 26.5g

Fiber: 1.1g Cholesterol: 0.0mg Iron: 1mg Sodium: 137mg Calcium: 10mg

 

Healthy Pumpkin Banana Muffins 

 Ingredients:

30 30

Servings Size

• muffins
  

Yield: 30 muffins

• 1 1/2 cups all purpose flour
• 2 cups whole wheat flour 
• 2/3 cup rolled oats 
• 1/2 cup oat bran
• 4 teaspoons baking powder 
• 2 teaspoons baking soda 
• 1/2 teaspoon salt 
• 4 teaspoons cinnamon 
• 2 teaspoons ground ginger 
• 1 teaspoon nutmeg 
• 1 teaspoon pumpkin pie spice 
• 3 ripe bananas, mashed
• 1 cup applesauce 
• 15 ounces canned pumpkin 
• 4 eggs, lightly beaten
• 1 cup granulated sugar 
• 1 cup packed brown sugar  

Preheat oven to 350 degrees F. Grease or line muffin tins with paper liners. Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl. Using whisk or spoon, stir until well mixed. Combine remaining ingredients (except nuts) in a large mixing bowl; beat until smooth. Gradually beat in flour mixture. Beat just until combined. Spoon into prepared pans or tins (fill cups until just about full). Bake for 25 to 30 minutes, until toothpick inserted in the middle of the muffin comes out clean. Remove muffins from pan and cool on wire rack as soon as they come out of the oven. 

Pumpkin Pancakes 

 

Ingredients:

• 1 cup whole wheat flour
• 1/4 cup packed brown sugar
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 2 egg whites, lightly beaten
• 1 cup nonfat milk
• 1/3 cup pure pumpkin 

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side. Makes 8-10 pancakes. Add in chopped apples, craisins, or mini chocolate chips for a touch of sweetness. Serve with maple syrup. 

Pumpkin Oatmeal

• 1/2 cup old fashioned oats 
• 1 cup water 
• 1/8 cup pumpkin 
• 1 teaspoon pumpkin pie spice 
• 1 tablespoon brown sugar  
• 1 (1 g) packet Splenda or Stevia 
• 1/4 tsp vanilla

In a bowl, combine all ingredients. Add some chopped nuts, if desired. Microwave oatmeal for 2-3 minutes depending on your microwave. Be careful of the oatmeal boiling over. This could also be done on a stove top, campfire, or in a slow cooker. Stir your oatmeal and enjoy!

Quick Paleo Cereal

One of the things I miss most about eating grains is cereal. I am like a cereal monster. I am pretty sure I could eat it for breakfast, lunch, and dinner if I'd allow it. It never gets old to me. It is quick. It is refreshing. Gosh...it's just good. I remember coming home from school as a kid and cereal was always my go to snack of choice. Who doesn't want to celebrate the day of school coming to an end with some Crunchy Corn Bran and Zack Morris?

Side note: My mom didn't let us have sugar cereal until I was in like 6th grade, and all my other brothers and sisters were grown up and gone. We would get a box of sugar cereal with our stocking or for special occasions, but we mainly stuck to Rice Chex, Corn Flakes, Rice Krispies, Crunchy Corn Bran, and Cream of Wheat. What my mom may not have realized was that I was adding half of the sugar bowl to my cereal. You know your cereal was nice and sweetened when you rinsed out your bowl and a thick sludge of sugar and milk was left at the bottom. I think she finally got sick of me asking for Lucky Charms, (or maybe she caught on to my excessive spoonfuls of sugar) when I got a little bit older and she finally caved. Enter the sugar coated phase of life...Apple Jacks, Oh's, Lucky Charms, Fruit Loops, Cinnamon Mini Buns, Cocoa Pebbles, Trix, and my favorite...Count Chocula. Ahhh...life was good.

While I am not a sugar cereal buyer these days. I still love it, and I am a big fan of some of the healthier options. Nonetheless, since experimenting with the Paleo eating I have missed the quick and satisfying option of a bowl of cereal. It was because of this that I came up with the next best thing...

Quick Paleo Cereal
 - 1 medium fuji apple chopped
-  2-3 TBS of slivered almonds
- cinnamon to taste
- topped with 1 cup almond milk

So, it's not exactly cereal, but it's the next best thing. It really is so tasty too! You could add whatever else you want to it...dried fruit, other nuts, shredded unsweetened coconut etc.

Yesterday was a GREAT workout day. I started the morning with a restorative yoga class at The LAB, and then I completed my ten miler at my scheduled pace with no problem! It made me so happy. I'm hoping that my runs continue to go the way I want them to. I'm trying to build that running confidence back up! 

This weekend my sister ended up coming into town from Austin for a funeral, so I got to see her for a bit which was so fun.  I sure do love her!!

Are you a cereal lover? If so, what is your favorite kind? Do you love the healthy kinds or the sugar coated delights? I love em all. I am not a respecter of cereals. :)

OLE!

I can't believe Wednesday is here and basically gone. Some of you have asked what my regimen is for my eating/working out schedule for my competition for work, so I thought I'd let you in on what the past two and a half weeks have looked like for me.

Diet:
I have been VERY strict with my eating. I've been following these basic guidelines.
- Recording all of my food. Yes...Every. Single. Bite. 
- Macro-nutrient percentages: protein 30-35%, carbs 50-55%, and fat 20-25% (trying to stick as close to 35% protein and 50% carbs as possible.) I have been aiming for about 90 grams of protein per day.
- LOTS of vegetables and lean protein.
- Lower intake of fruit (1-2 servings) I'm trying to keep my overall sugar intake down, but I HAVE to put 1/2 a banana in my protein shake, or else I won't eat it.
- Total caloric intake 1,200-1,300 calories per day.
- No sugar or treats. (Exception of fat free frozen yogurt 1-2 times a week if I have the calories for it.)
- 4-5 small meals throughout the day, no mindless snacking. Every calorie is accounted for.

My typical day looks something like this:

Breakfast:
Oatmeal (Variety of toppings...peanut butter, almond butter, cinnamon, ff/sf chocolate pudding powder, banana, etc.)

Snack: (unless I work through until lunch time and then I skip this snack)
1 egg + 1 egg white
(or)
1 part skim mozzarella string cheese  

Lunch:
Chicken w/spinach and lots of veggies
(or)
Tuna wrap w/spinach and lots of veggies (La Tortilla Factory Wrap, of course)
(or)
Some other form of lean protein and lots of veggies
(or)
Strawberry Banana Protein Shake
(or)
Breakfast Burrito

Snack:
1 egg + 1 egg white (If i didn't already eat this earlier)
(or)
Apple and 1 Tbsp PB
(or)
Protein Bar (Zone perfect bar, Balance Gold Bar, Pure Protein bar...I try to NOT eat these because they do have a lot of sugar in them)
(or)
Yoplait Light Yogurt with 1/2 cup Special K Protein Plus Cereal

Dinner:
Same options as Lunch...yep I'm THAT exciting.

Snack: (If I am needing it and have the calories.)
- 25 calorie diet hot chocolate
- 3 cups air popped popcorn

My favorite salad of the week has been what I call a Fiesta Chicken Salad...OLE!

It is SO tasty! I grill a 3 oz chicken breast on the george foreman grill with some mexi-seasoning. I put it on top of 2 cups of spinach, 1 cup of steamed broccoli and carrots, and 1/4 cup diced green pepper. I top that with mango salsa, and if I'm feeling the need I'll dip my fork in a little bit of fat free ranch on the side. Stats: 250 calories, 25 grams of protein, and 6 grams of fiber.
P.s. You should really try this...it's gooooooood.

Exercise:
My workouts have been pretty intense these past couple weeks, but I've been feeling good, so I've been loving it. Because of my schedule It was pretty similar for both weeks.

Monday:
Morning - 60 mins elliptical intervals 
Evening - 4 miles running

Tuesday:
Morning - 60 mins stairs intervals
Evening - Boot Camp (resistance training here)

Wednesday:
Evening - 45 mins stairs & 45 mins of spin

Thursday:
Morning - 60 mins elliptical intervals
Evening - Boot Camp (resistance training here)

Friday:
Morning - 60 mins stairs/30 mins elliptical

Saturday:
Morning - 60 mins running/elliptical
Boot Camp (resistance training here)

*I also went to yoga a few times and walked on the treadmill while waiting for clients :)

Sunday REST!!! MUCH appreciated.

Since I started I am down 5.5 lbs on our work scale and 6 lbs on my home scale. I weighed myself the day before we started, so that is where the discrepancy is. I know some of that is getting rid of Christmas snacking, so I'll be interested to see how my body reacts from here on out!

Feel free to help me out with some new awesome lean protein high veggie meals!! What is your favorite low calorie snack/treat? I am loving air popped popcorn, diet hot chocolate, deli turkey, and fat free frozen yogurt. Do you eat several small meals throughout the day or fewer bigger meals? I am always hungry, which is why the small meals throughout the day works well for me.

P.s. For my adoring fans...we just watched the MTV show. Provo was CUT! They showed her working out at Elevate at the end, but that was it...I guess I'll just have to send in my application to The Real World, or apply to be on Jersey Shore or something now. Thanks for all of your darling comments, and for those of you who actually watched it. Man, you guys are the best! :)

Happy Birthday Hurricane Elaine!!! (& a bit of a brain dump)

Today is Wednesday which happens to be my super long day of training. It is ALSO my fabulous mother's birthday.

She's so adorable I can hardly stand it! 

We call my mom, "Hurricane Elaine," because she is always going 90 million miles an hour doing amazing things. She is a health nut, a fabulous quilter, a great cook/chef/baker, she entertains like nobody's business, she's crafty, she has a heart of gold, she is a spiritual giant, she is always smiling, and she makes me want to be a better person. She is just amazing. I wish I could hang out with her all the time!!

Mom - I hope you have an INCREDIBLE birthday! You deserve it. Thanks for being such an amazing role model in my life. When I grow up I want to be just like you!! xoxoxo

On other notes:
- My Ipod still isn't working. I ran yesterday listening to Pandora on my phone and tried to not be sad about it. I'm pretending like it's not true :(

- Speaking of running...I ran 5 miles yesterday with no foot pain. HALLELUJAH! I haven't ran in what seems like forever because I've been trying to let my ankle/foot get all back to normal. I'm still going to keep it low key, but I was itching for some running yesterday. I won't be running a ton for not because I am still focusing on lifting weights more.

- My darling and sweetest neigbor brought me over a $20 gift card to The Pizza Factory to say thanks for everything in Powell. Best surprise ever? Yes.

- There is approximately 9 days until my birthday. I will be 27 on the 21st...I hate the thought of turning 27 is that weird? Probably.

- I have been shopping for my Halloween costume. I LOVE Halloween, and dressing up. It is just so dang fun. I think I have my outfit secured. Can't wait to show y'all.

- I have made a MAJOR correlation between my eating and my desire to workout. I have had such a crazy past couple days that I haven't felt like my eating has been as good as it could been, and I've noticed my workouts have been mentally harder for me. For some reason I feel like if I am not on top of my game eating-wise my workouts won't be as beneficial. Weird and untrue thought process, BUT I'm glad I've figured this out about myself. Even more motivation to eat better.

- In regards to yesterday's post about how to lose weight and achieve your goal weight once and for all,  a few of you wondered if I cut sugar out completely. When I cut out sugar I cut out as much as possible. We're not just talking about candy and treats, but also about processed foods that contain sugar too. I also find that it helps me to lower my fruit intake a bit. I know that is natural sugar, but it is still sugar nonetheless. I do, however, make one exception for myself and that is fat free frozen yogurt. Yes, it still contains sugar, but if I can have it once and a while I curb my sweet tooth and it makes not eating other sugar more manageable.


Do you ever see a correlation between your eating patterns and your exercise habits? Or am I the only crazy one? I hope you have successfully made it to Wednesday and that the rest of your week is looking fabulous! Have a great day :) xoxoxo Megs

p.s. Don't forget to enter October's Sickeningly Sweet Music Mix Giveaway if you already haven't! :)

Kick the sugar to the curb!

Let me start by saying I am a sweet tooth by birth. I've told you all that before. I LOVE candy. I love treats. I love sweet delightful sugary goodness. I could give you a very long list of all my favorite weaknesses...Red Vines, Mike n' Ikes, Peanut M&M's, Chocolate Covered Cinnamon Bears, Caramel Popcorn...etc. etc. etc. (FYI: That is barely scratching the surface. I could go on and on.)
So, my habit of cutting sugar out of my diet wasn't an easy change for me. It wasn't something that I thought would be fun and easy, believe you me. HOWEVER, I was frustrated. I was working out like a mad woman, and not seeing the results I felt like I should be seeing. I began to study up more on nutrition, and ways to see a difference. Every where I went I read about changing your diet; eating foods as close to their natural form as possible, avoiding processed flours and sugars, and increasing fresh fruits and veggies. I took this to heart. I decided to ditch the crap.
NO candy, treats, desserts, and as little processed white flour as possible. SCARY. I didn't know if I could do it.
But, I have.
DISCLAIMER: I am a FULL believer in moderation in all things. If you are the type that can have a little bit of a treat, and then feel satisfied and walk away this may not seem necessary to you. I however am not. I stick my hand in the bowl of caramel popcorn, feel like since I've had a little bit I've already botched my good eating and suddenly the bowl is empty and my sticky hands feel as gross as my sugar coated tummy.

Let me throw in another side note. I decided in the beginning I had to have some sort of "treat." So, I allow myself to have some fat free frozen yogurt every now and again. (nobody's perfect folks.)

Have I seen results? Yes. I increased the amount of cardio I was doing when I started the regimen and I have definitely seen results. I can see more muscle tone. I have lost weight, and my body fat percentage has dropped.
Has it been difficult? Yes and No. It was hard in the beginning, but it has since been a lot easier. I notice how many excess calories I don't take in by the little treats and candy that surround me!
How else has it affected me? I think I just feel better all around. I sleep better. I have more energy.

I think the key idea here is. Almost always, when you are consuming foods high in sugar it's an "extra." It's not the main part of a meal. It's the candy bar you're snacking on, or the dessert you're eating after you've already had your dinner. This "extra" simply means extra calories. In order to lose weight you have to create a calorie deficit. When you're adding in "extra" calories all over the place this is less likely to happen.

So my challenge to you? Give it a shot. See if you can hack it. Try it for a week or a month. See if you can feel the change in your body. I think you just may :)

IN ANSWER TO YOUR QUESTIONS:
The Flat Out Wraps I mentioned in my last post can be purchased at almost any grocery store. They can be hard to find so don't be afraid to ask at the Deli Counter if they have them. They are usually located in the Deli section on stands in front of the meat counter. I have yet to find a grocery store that doesn't carry these. You just have to look for them.

The La Tortilla Factory Tortillas are a little harder to find. Click HERE to go to their store locator. You'll be able to put in your Zip code and find the closest location to your house. If you are a Utahn I have only found them at Albertsons and Good Earth.

My favorite Protien bars?
I love the Zone Perfect Bars. They have a great consistency and thier stats are pretty comparable. They have 210 calories and 15 grams of protien which is great. They are a little higher in sugar than I like to see, but if you have a hard time getitng your protien in these are a great way to go. You can find these almost anywhere. My favorite flavors are Chocolate Mint, Peanut Butter, Cinnamon Bun, Fudge Graham, and Chocolatey Caramel Cluster.
Disclaimer: You might get addicted to the Chocolate Mint. It tastes like Girl Scout cookies..YUM!

I also like the Balance Bars. These are similar in stats to the Zone perfect bars, but have a different consistancy. More nougat-y, if that makes any sense. I like the Peanut Butter and the Caramel Nut Blast.

*I'll do a post later with more of a variety of different protien bars and why they are good/not so great...but for now those are my faves. :)