Add some Pumpkin for Your Little Punkin'

I love the taste of pumpkin - pumpkin spice lattes (thanks S-bucks), pumpkin pie, pumpkin muffins. Mmmm...delish. And did you know that you can add pumpkin puree to muffin mixes, pancakes, cake mixes and more to make it low-fat? Holy cow is it amazing.

Pancakes
I like to add pumpkin pie mix to pancakes for me and Baby E. I just add about half of a can to dry mix, then add a little milk to moisten it up. Cook on a skillet like you normally would. And poof! Healthier pancakes with some extra nutrition.

Cakes & Muffins
Add pumpkin puree to spice cake mix (no other ingredients) and bake as normal (add a few extra minutes until set). And you have low-fat muffins that taste like heaven!

Add to any cake mix and you have low-fat and amazing.

Oatmeal
Oh and you can add pumpkin puree to oatmeal with a little brown sugar, too!

So many options. Try some and let me know what you think! Or create some ideas of your own. Pumpkin puree goes a long way in the taste department!

Healthy Turkey Day? Can it be done? 5 Easy Tips to try this Turkey Day!

I say "heck, yes!" You can easily substitute all the fatty and high-calorie items with lower-cal versions.

But come on. Seriously?

Who is going to do that? Who is going to skip the mashed potatoes and do mashed cauliflower instead? Who plans on substituting pecan pie with a fruit salad for dessert? Not me.

There are a few occasions in which a little indulgence is appropriate. In my opinion, Thanksgiving is one of those occasions!

Let's look at the numbers...

The average person will consume more than 4500 calories and 229 grams of fat on Thanksgiving day alone, according to the Caloric Control Council. Holy Cow! Pretty daunting stat!

I certainly don't want to consume three+ days worth of calories in one sitting. But I also don't want to be the sad Pilgrim at the table turning down the broccoli cheese casserole! I do think there is a happy medium.

Just in time for you to prep your shopping list, here are my suggestions for a Sorta-Guilt Free Turkey Day

1) Choose 2-3 vices, not 33 – If you LOVE mashed potatoes, have a scoop. If you die for pie, have a sliver. If you can't get enough of the weird sugary green jello stuff that always seems to don the table, have a serving. But don't scoop up a serving of everything! Use your judgment – if it's overly creamy or cheesy, put it on your vice list. And only have a few of those vice items.

2) Exercise in the morning and take a walk after the meal – For years I ran the YMCA Turkey Trot with the BFF, we always did the 5K fun run, which was just enough to burn some calories, get us moving and set the tone for a great day. Now that we both have kids, go to Thanksgiving celebrations out of town and generally have busier lives, we don't do this together anymore. Insert sad face here. But there are Turkey Trot-style events all over the country. You could even stage your own Turkey Trot with your kiddos, hubs and family. This year, we are going to try to go to the one in Oklahoma City. We are spending T-Day with Ad Man's fam, by the way.

And then after the meal, encourage everyone to take a walk. What a cool tradition to start!

3) Eat the good stuff first – And by good stuff, I mean healthier stuff, first. Some of the best items on the menu that have great nutrition and are lean on calories are turkey, roasted sweet potatoes, green bean casserole, salads (with dressing on the side), homemade cranberry relish, veggies and pumpkin pie. Fill up on those first and then dig in to the vices. You'll feel full and eat less of the guilt-ridden gravy.

4) Bring a healthy dish – Often we are subject to eat the food as it is prepared by Grandma (who sneaks in enough butter to make Paula Dean proud) and we don't know if it is low-cal. So, why not consider bringing a healthier dish? No one will know that you made the green bean casserole with low-fat cream of mushroom soup. Here are some suggestions:

• Bring whole wheat rolls instead of starchy white rolls. 
• Make a sugar-free jello dessert with light cool whip. 
• Perhaps a non-traditional dish like a whole wheat pasta toss with olive oil, mozzarella and tomatoes. Yum. That actually sound A-mazing. Maybe I'll make that for dinner...

5) Skip Seconds – As hard as this may be, skip going through the buffet line a second time. I am an absolute sucker for mashed potatoes. I have been known to have three scoops of taters before calling it quits. I know right? That is a recipe for bloating and having to unbutton my pants. Anyway, try really thinking through the healthy options + a few indulgences on the first trip. And don't keep eating after you feel full.

So there you have it. I wish you a fabulous and wonderful Turkey Day with friends and family! Gobble Gobble!

Thankful Day #5: Hugs

Today I'm thankful for hugs. I'm not like a super huggy person with acquaintances and certainly not a work huggy person. But my family and friends, I could hug all day long, especially Baby E. His hugs are the best. There is something so magical about your child seeing you from across the room, sprinting to you at full speed with an ear-to-ear grin and collapsing into your arms. Ahhh...heaven!

Pass along a hug today!

Thankful Day #4: I'm thankful for my energetic 2-year old

I am thankful for my Baby E in many, many ways. He is the most amazing person in the world and I am so lucky to be his Momma. I am thankful that he has a great sense of humor, he is so smart and inquisitive, he is affectionate and caring and VERY energetic.

He keeps me on my toes and I love running after him at the park and playing each day. He teaches me something new about life, about being a parent and about myself each and every day.

I don't always appreciate running after him down the aisles at the grocery store when he gets a wild hair to "race Momma. Race. Go!" But that is a different story for a different day.

Thankful Day #3: I'm thankful for Nike shoes

Addicted. That's the only way to describe it. Yes, I'm addicted to Nike athletic shoes. I have 10 pairs that I rotate between my classes each week. They are just the best. That's it! Hands down!

Here are my dream shoes right now...wouldn't they be so cute for Zumba!!!!

Thankful Day #2: I'm thankful for peanut butter

Peanut Butter. Mmmm. I feel just terrible for all those people out there that are allergic to peanuts because they miss out on a very important food group.

I eat all-natural peanut butter on whole wheat toast for breakfast most mornings. Packed with protein, fiber, potassium, a little creaminess and a little sweetness. Gives me energy and keeps me full at least until 10 am!

Thankful Day #1: I'm thankful for Squats

Some people hate 'em. But I L-O-V-E squats. I love that they help lift my booty and keep the cellulite away.

Thank you squats, because some day when I'm a granny, I won't be embarrassed to wear tight leggings.

To cleanse or not to cleanse? That is a darn good question.

So my sweet Mommy friend, Robin, wanted to know my opinion on detox and weight loss cleanses - and not the spa, relaxing scrubby kind.

There are oodles of cleanse programs out there – celebrity cleanses, master cleanse, etc. They essentially include a period of time where you do not eat solid foods and replace meals with a fluid provided by the cleanse (for purchase) or a blend of things you make yourself. The master cleanse, for example, is a blend of water, honey and cayenne pepper three times a day for a few days.

The promise is that your body will be cleansed of all toxins, chemicals and foreign bodies. And generally there is some sort of weight loss promise or jump start to weight loss.

And in my opinion cleanses are not necessary and quite bad for you in the short-term.

This is my gut reaction to this, but wanted to substantiate my opinion with an expert. So, I consulted Ad Man’s Aunt Nancy, who has been a certified nutritionist for 25 years.

Over granola one morning…ok well actually we were eating BBQ, but that is irrelevant…we chatted about cleanses. And she agreed that cleanses are not the way to go for a couple reasons:

1) You are denying your body nutrition – Cutting nutrients out of your diet for any period of time is depriving your system of the necessary elements that create energy and keep things running smoothly. If you’ve ever skipped a meal and felt light-headed or energy sacked, this is what you will likely feel like for several days.

Additionally, your body could go into “starvation mode,” meaning that it begins to think that it will not receive fat and nutrition again. So when you do start eating again, it will hang on to the fat as storage should it be deprived of food again.

Which, holy moly, I don’t need any more fat stored anywhere!

2) Losing weight quickly is never what it seems – So remember the last time you had a stomach bug and you didn’t eat anything for a day or so. At first (after you feel better), you are like OMG I lost 3 pounds! Hooray! And then when you start eating normally you gain it back in no time? Well, that is true of a cleanse as well. You might have some initial weight loss because you aren’t eating anything (hello, of course) and then you gain it back.

I’ve said it before and I’ll say it again: The only way to lose weight is to balance calories in vs. calories out. If it seems easy and too good to be true, then it is.

3) Do you really know what’s in the product they ask you to drink? Some cleanses ask you to drink some specially blended concoction or shake to flush out your body and kick-start weight loss. I would be incredibly careful when reading a label for those things. Research the ingredients, study what you are putting in your body. Putting chemicals and man-made products in your body is sort of counter-intuitive when you are trying to flush toxins out. Ya know?

Now I haven’t tried a cleanse and haven’t reviewed the details of all the options out there. But my general feeling (and the recommendation of a nutrition expert) is to avoid anything that dramatically cuts calories and deprives your body of essentials foods. Instead, consider a healthy, natural food-based cleanse.

How does that work? Instead of depriving yourself of nutrition, try eating “clean” for a week. Completely clean. No processed foods, no unhealthy fats or oils, no unnecessary sugars or artificial flavors. And drink heaps of water. This will flush out toxins and junk out of your body.

To truly eat “clean” you also shouldn’t cook anything. So you eat raw fruits, vegetables, nuts, grains, etc. Obviously you don’t want to eat raw meat!

The first few days are the hardest as you cut all the things that our bodies have become addicted to – i.e., sugar and sodium. Then I can guarantee you will feel better and probably have some weight loss to show for it. This is the safest way to “cleanse” your system.

I would love to know if any of my Naked Stretchers have tried a cleanse product? What was your opinion? Did you lose weight? How did you feel? Would you do it again?

Thanks for the great question Robin!

Nakedly yours,

Meg

Blue Cheese Burgers {Light and OMG delish}

Ok, so we need to catch up. Here's what you missed:

Major presentation in which I worked 40 hours over the course of 3 1/2 days - whew! and wahoo! at the same time

Went out of town

Got a sunburn

Ate 6 cookies on Memorial Day

Baby E got a tummy bug

I got a tummy bug

Fever

Lost 3 pounds - hooray!

Got better

Taught classes

Endured 2 major temper trantrums (Baby E, not me), 1 cranky Ad Man as a result

2 Birthday parties for 2 year olds

And that brings us to the Blue Cheese Burger

So, Ad Man and I usually cook a fun dinner on Saturday or Sunday each weekend. It is sort of our thing. We used to cook like crazy before Baby E was born. We'd go to Central Market and spend way too much money buying ingredients for an elaborate dinner for two. Then we'd drink too much and leave a messy kitchen to clean up the next morning.

Well, we still mostly do the same thing, but only once per week.

This Sunday, we cooked up Blue Cheese Burgers and wowza were they amazing. I took a very scary, unhealthy recipe and gave it a quick makeover. It still tasted divine, but without all the guilt!

Better Blue Burger


Ingredients
4 ounces of low-fat or fat free blue cheese (crumbled)
4 ounces of light or fat free cream cheese
sliced tomatoes
Sweet vidalia onion sliced
ground lean (or extra lean) turkey
Wheat sandwich thins

Combine blue cheese and cream cheese. Beat with hand mixer until combined. Set aside to let the flavors marry. Form your turkey burger and season with salt and pepper to taste. Grill until juices no longer run pink. While the burger is grilling, saute the onion with a splash of olive oil and some salt and pepper.

To assemble your burger, put the cooked burger on one half of the sandwich thin, then scoop a dollop of the blue cheese mixture and then top with onions and a tomato. And serve with fruit. Who needs fries or a creamy salad.

This recipe was inspired by Food.com's 10 Killer Burgers Article: http://www.food.com/slideshow/10-killer-burgers-37?nl=RZ-053111-eaters-digest__main-link-url-2

The makeover burger is roughly 300 calories, while the original packs over 800 calories. Whew!

And I wish I had taken a pic of the finished burger. It was to die for. It might not have been super pretty, but man was it out of this world. So rich I couldn't even finish it!

Oh and Ad Man opted for angus beef vs. the turkey burger. And he used a regular bun. Hey you can't win 'em all!

Bunco, Wine-a-rita and Makeup

Tonight was Bunco night for my Mom's group. Leave the kiddos at home with Daddy and go roll dice and drink. If you've ever played Bunco, you know that it takes zero skill and is just an excuse to have a bev and dish about kids, husbands and how you wish you had a flatter stomach. Right? Isn't that how it always goes?

Well tonight we talked about all those things, but also got on the topic of wearing makeup at the gym. The other Moms assumed that I always wear makeup to the gym and I was appalled! Ok, not appalled. I mean I can see why they might think that. But I am so not one of "those girls." And yes, I'm doing quote fingers. You know the girls I'm talking about. They have their hair all cute and fixed, they are wearing a tank and capri leggings that match their shoes. And they wear full makeup to the gym.

Well...I guess I fit the bill...except for the makeup part.

I teach several 5:45 am classes and have NEVER put on makeup before my classes. I just consider it a success to avoid hitting the snooze button 10 times (Ad Man loves that, let me tell ya). I usually get to the gym with 5 minutes to spare. That's 2 minutes in the car, to put on my shoes (yes, I put them on while driving) and to get my energy cranked up. No one wants an instructor that is all "it's too early for smiling and laughing and kicking your butt." No they want an instructor who wakes them up and makes them glad that they hauled their butts out of bed at an un-Godly hour just to be forced to do dozens of push-ups, tuck jumps, mountain climbers and run - a lot. And that is what I deliver.

And the other 3 minutes I have to spare are to say "hi" to everyone, get the music on and open up the weights. And nowhere in that 5 minutes do I have time for makeup.

So the only time I wear makeup is when I already have it on from earlier in the day - during evening classes - and weekends.

But, I will admit that I do like when I exercise with makeup on. If I look good, I feel good. I work harder. I'm more confident. I'm funnier. Well, ok, maybe not funnier. But I do think there is something to the confidence factor.

I did a little googling and it seems that this is a hot topic for a lot of people. Makeup or no makeup at the gym.

So my question to you is, are you bare-faced at the gym? Or are you rockin' a full face'o makeup?

Alright, now I'm off to do my abs and push-ups for the evening. I had a wine-a-rita at Mom's night - which is like a margarita but with wine instead of tequila. And ummm...the sugar was off the charts in it. Delish, but very costly in the calorie department.

P.S. Ad Man thinks this is a lame post. So opinionated that one:

Me: I'm blogging about wearing makeup to the gym.
Ad Man: Seriously?
Me: Yes. I'd like to know what people's opinions are on this one.
Ad Man: What happened to offering real workout advice? Like how to lose weight or whatever.
Me: This is super important. And of course a very pressing issue for women. Babe. Come on.
Ad Man: Lame.
Me: I'm hurt.
Ad Man: Lame.
Me: You're Lame.

Yes, I am very witty with my comebacks.

Nakedly Yours,
M

I wanna Zumba in these clothes!

I heart funky, edgy and wild fitness gear. Like really love it. I think sometimes my classes think I'm a little too wild. Like when I wore red swim bottoms and a red corset with fishnets for my Valentine's week Zumba class. Here's the pic. I was channeling Lady Gaga. Thank goodness it's blurry.

Ok, so maybe not one of my better decisions (or fashion statements).

But I found some funky, yet still wearable gear that I just had to share. I SO wanna Zumba in these clothes...

I mean seriously, how cute are those shorts? Ack. I can't even stand it.

If you want to check out where to buy, check out this fab Etsy Shop: http://www.etsy.com/shop/Todaboasf?ref=pr_shop_more

Wait, OMG, the cheetah-print! LOVE!

Ok, I might actually pass out now. CHECK OUT THIS:

I will take the chiseled abs and the bra top, please.



 GLOVES!! Seriously. It's like this woman is designing for ME!

I think the designer is a professional dancer. And I love, love, love her gear. Her Etsy Shop: http://www.etsy.com/shop/jmorco?ref=seller_info

Ok, enough swooning...

Nakedly Yours,
Meg

Ask Me Anything Friday

So I'm starting an "ask me anything" post each Friday. You can ask me health and fitness related questions and I'll do my best to answer them or direct you to a place that has a great answer...

Here's a question posed by my sweet friend, Jennifer!

Q: I want a SMALL tummy... how do i get there... :)

A: So this is the age-old question for women - how do I get flat abs? I wish I had a magical trick to share, because I would love to do this myself! I will tell you that the solution is diligent exercise and careful, healthy eating. I'm still on the hunt for ab perfection, myself....

Not what you wanted to hear, I know. There are really two factors that play into a trim tum:

1) Genetics: Let's start at the beginning, when you were this cute little thing inside your Momma's tummy. You are part Momma and part Daddy, right? You get features and personality traits from both of your parents. For me, I have my Dad's nose and my Mom's small boobs. Sorry Mom, it's true! If you've seen my sister you know I speak truth. But luckily I also got my Dad's full lips and my Mom's energy. So, these are genetic qualities that I cannot change without some costly surgery. So your stomach (flat or not so much) is a genetic quality that you got from one of your parents. That's part one. 

2) And part two: your stomach is a reflection of your diet and exercise routine. If you carry extra weight at all, it's going to likely land in your stomach (or hips, butt, back, thighs, arms - or all of the above).

Solution:
If you want flatter abs, you MUST eliminate the fat over the abs, meaning 3-5 cardio sweat-sessions each week. You can do a zillion sit-ups, crunches and twists, but if you have layers of fat over those muscles you will never see them. You can get cardio in a variety of ways - jogging, cycle, dance, kickboxing, boot camp, cardio machines. 

That's really the basics of it. 

And here's the fun part. The tricks:


1) Interval training to burn fat: I talked about cardio above and we all know it's critical. But the best way to get bang for your buck with cardio is to mix it up to burn fat. This means interval training. Rather than jogging at the same pace for 30 minutes, for example, jog at a moderate pace for 3 minutes, sprint for 2 minutes, moderate for 2 minutes, sprint for 3 minutes, etc. It keeps your body guessing thus tapping into fat stores to accommodate. I do this in my Zumba classes, we'll do 2-3 high intensity songs, then one slower song, then get the energy back up again. This keeps the body guessing and reduces muscle memory.


2) Foods that can help flatten: The omega 3 fatty acids in olive oil, salmon and avocados can help reduce belly fat and are just plain good for you. Incorporate them into your diet whenever possible. And remember that weight loss is about calories in vs. calories out. You have to burn more than you consume.


3) Ab exercises: Yes, you should work your core to get ab definition. The best exercises to strengthen the core are not just plain 'ol boring crunches. You must work the rectus abdominis (top layer of muscles) as a crunch does, but also the internal and external obliques (the side abs) and the transversus abdominis (the deepest ab muscles).
 
Pilates, in my opinion, is the best way to do this. You could take a class or find a DVD on Amazon. I love this one: Pilates Intermediate Mat Workout 


Here are also some of my FAVE ab exercises. Check out my vid...and please ignore the pooch that Baby E left behind...it's still pretty apparent when I do crunches. When I stand up it's not as bad. And Ad Man videos my bad side... (Ok, sorry for being vain for a second):


1) Abdominal roll-ups
2) Canoe rows/Crazy Ivans
3) Toe Touches
4) Bicycle
5) Pilates Kicks
6) TKB-style punch crunches
7) Side scissors


Do each exercise for two minutes at least twice per week.

4) Sugar and carb limiting: Some of the worst culprits of weight gain (and ultimately weight accumulation on abs) are white carbs, including sugars. Try to switch from white bread to 100% whole grain wheat bread, swap white pastas and rices for wheat and brown versions. And limit sugars found in candy, baked goods and hidden culprits like high fructose corn syrup.


The most important thing to remember is to set realistic goals. Though it's not an excuse to avoid cardio and ab work, your genes do play a role, as I mentioned before. Sometimes your body will just hang onto a layer of fat over abs. And this is especially true of women in their child-bearing years. Our bodies naturally do this to protect a potential baby. And there is often-times some extra skin that hangs around. Which is my constant battle...

This doesn't mean you can't improve your mid-section, but it does mean you need to set realistic expectations of your body. Not everyone can look like a super model, but you won't stand a chance if you sit around with one hand in the cookie jar. Slow and steady wins the race, so be patient as you reach your fitness goals!

Thanks for the great question Jen! 

Grill Baby - Yummy (and easy) Recipes to Try Today!

Texas heat. It's here!

And you know what that means, right? Yes, it means 100+ degree days and feeling like you need a shower every time you leave your house. But it also means that the grill is heating up, too.

So, ok, Ad Man is a brilliant griller. He takes pride in this cooking method in particular and ends up cooking most meals on the weekends. Which, I L-O-V-E for two reasons: 1) becuase the food is damn good and 2) because I can just handle sides (which I am best at anyway). I think a lot of men are big grillers. It's like a primal instinct. "Me man. Me cook meat on grill. You woman. You gather side dishes." [Insert grunting and chest pounding here].


No but seriously, there is major pride in preparing great grilled food. And I'll brag that Ad Man is the best!


But grill masters, you CAN eat healthy! You don't need oodles of sugary bbq sauces, oils and creamy side dishes. Grilling is inherently healthy since there aren't generally lots of oils needed for cooking. Here are some healthy grilling recipes that are tried and true at our house:


Chicken Skewers
Easy-peasy. Grab just about any veggie and cut into one inch pieces.  Onions, bell peppers, squash and zucchini work perfectly. Then cut up raw chicken into 1 inch cubes. String the veggies and chicken onto metal or wooden skewers. Ad Man usually marinades the skewers in a zip-loc filled with light soy sauce and a dash of olive oil. Then before he grills, he spices it up with black pepper, garlic powder and a little salt. Grill those babies until the chicken is no longer pink. Then serve over brown rice.


The beauty of this dish? You can marinade in whatever you want! Lime juice and honey. Olive oil and rosemary. Salsa. You name it!


And you don't even have to use meat! Add some pineapple on there and make it a veggie/fruit skewer!


Cedar Plank Salmon
Ok, so this is my all-time fave meal. You can buy these cute little cedar planks at Bed, Bath and Beyond (or other places I'm sure). You just season a piece of salmon with olive oil, lemon and rosemary sprigs (we have rosemary growing in our garden, so fresh is easy for us!) Then put the fish on the cedar plank on the grill. Grill until desired doneness. I like salmon either raw (sushi) or fully cooked, but many eat it medium.


Serve with grilled veggies or brown rice.


Spicy Turkey burgers
If you know me well, you know that I go Ca-Razy for turkey burgers. It's perhaps one of my favorite meals ever. Eating turkey burgers at restaurants can be really misleading in the "healthy for you" department, unfortunately. The meat can be really fatty or prepared with lots of oils, so make sure you know the preparation details before you order it at a restaurant. Anyway, ok, so to make it at home we get extra lean ground turkey (I like Jennie O).

Moosh up the raw ground turkey with chopped onion, garlic, cilantro and a little taco seasoning. Grill it until no longer pink. I use Thomas' whole wheat bagel thins or wheat sandwich thins to cut out on calories vs. a regular bun. Top your burger with avocado, ketchup (sans high fructose corn syrup, which is one of my pet peeves) and lettuce, tomatoes and onion. I always opt for no cheese since for me it doesn't add that much extra to warrant the extra calories and fat.


Serve with fruit. Delish!


If you find that your turkey burgers are on the dry side, try adding a little Worcestershire sauce and/or a light bbq sauce when you smoosh everything together. 


A hot grilling app

Ad Man just showed me the best free app on the iPad & iPhone - The "Weber's On the Grill" app.
It has lots of recipes (which you can sort by meat), cooking times, prep tips, grilling tips, grill timer and a grocery list tool. Pretty fabulous!


There are some great recipes that you should try
(I found a few that look healthy):

1) Chicken Breasts with Citrus-Avocado Salsa
2) Kingston Jerk Chicken (just don't eat the chicken skin!)
3) Herb-Crusted Salmon with Lentil Salad
(just use light soy sauce and cut the olive oil in half. You will still have good results!)


I think Ad Man had better cook me up some this weekend!


Nakedly Yours,
M

For the healthy sweet tooth...

I found a fabulous, wonderful, delicious, make-me-happy, dance around and sing treat at the grocery store. I was running into Kroger tonight to grab some random things after teaching Nike Training Club - mini pepperonis for Ad Man (don't ask), conditioner for me and crackers for Baby E - and I found heaven in a pre-packaged bag. There was like a halo glow around them and I swear I heard a choir of angels singing when I picked them up.

What is this amazing, heaven in a package you ask? Are you ready for it?

Chocolate-covered craisins! 

Thank you Ocean Spray.

I have always loved craisins, which are sweetened dried cranberries in case you are unfamiliar with this gem. They are a great snack with just enough sweetness to satisfy my ever-vicious sweet tooth and that lovely fiber to keep me full.

Sugar. Ok. Yes. There is sugar in them. But no high fructose corn syrup or other weird ingredients. Just milk chocolate and cranberries. It's 180 calories for 1/4 cup. And 1/4 cup is quite a bit. I felt very satisfied after measuring out my 1/4 cup of happiness. And yes, after dinner I broke out those suckers quicker than you can say "just a spoonful of sugar."

So on the dessert guilt scale, (1 being no guilt at all and 10 being "OMG I ate more calories in that cake than I should have in one week") I think that they are a 3.

Apparently they are limited edition. Should I stock up? I think I need some coupons...

Nakedly Yours,
M

Ok, seriously, I'm back. For real.

So a girl in my Mom's group emailed me tonight asking for a little "diet advice." And I took an hour to draft an uber long email with my opinions on refined sugars, carbs, exercise, etc. I got all fired up and am up past my bedtime. Hello, 10:07 PM? This girl is usually in bed and elbowing Ad Man to stop snoring by 9:30! And in case you are wondering, he is already in bed and yes, is snoring.

Ok, so while writing this novel of an email to my friend, I remembered my blog. The blog that I love writing. The blog that people always tell me they LOVE reading. The blog that is my passion in virtual form!

And I got all sad-faced over it.

I hate being sad-faced over anything, I think it causes wrinkles. So, dang it, I'm back to writing people. I will never FIND the time to write. I must MAKE the time to write.

I could give a list of excuses as to why I haven't written, but I HATE excuses. So I'll just tell you I'm back. For real. I'm going to post again. I promise.

And if I don't you can pinch me next time you see me.

Or make me do "sexy" push-ups in Zumba. You know who you are Zumba babies!

Or extra burpees in Nike Training Club.

Or...ok, you get it. You can call me out.

So, ok, now I really have to go to bed so that I can get my beauty sleep. Which is a big old lie after you turn 30...I feel like every morning I wake up and I look uglier - wrinkles are starting, bags under my eyes, etc.

But that is a different post for a different day.

Nakedly yours,
M

Staring...

I should be sleeping but I'm staring at my stomach and wondering why it won't go flat. Upper abs - they look pretty good. There is some tone and I can see my ribs slightly - in a thin, toned way, not a "wow, give that girl a sandwich way." Lower abs - pooch. Am I destined to have this excess forever?

I guess I have to make a decision - starve myself, agonize over everything I put in my mouth, workout even more than I am now (is that possible?) and maybe get those flat abs.

Or live my life, eat healthfully, but not obsessively. Exercise as I do for enjoyment and of course overall fitness.

I guess I choose the latter. Happiness first for sure.

My fitness idol Chalene Johnson says that it's more important to have your priorities in order than to have six-pack abs. I agree. Ad man, Baby Elvis, my passions are way more important than my vanity.  But they deserve a healthy Mom and wife. That is what I vow to do.

So Naked Stretchers, look at your problem area. We all have one. Look long and hard and figure out what you will do about it. Will you obsess? No. Will you take appropriate and realistic steps to correct it? Yes.

I mean you gotta give yourself a little wiggle room for chocolate cake for heaven's sake!

Short and sweet post tonight. Oh and by the way, the no sugar thing is SO not working. Going to give it a shot again during Lent. I have much higher reasons than myself during Lent, so maybe it will work.

Over and out.

FREE Nike stuff? Sweet!

Ok, so revealing the first sneak peek at some of the free Nike stuff you could win at the Nike Training Club launch this Saturday!

I love dressing funky, it makes my workouts fierce!! And you know those fab sweat bands that I wear when I teach? Here's me with a Turbo friend of mine, Mindy. Check my band!

Ok, so you could win this super cute pink one!!!

Other colors too. No worries fellas. I got you covered, too. And these bands are only at the Valley Ranch launch. I ponied up myself and pitched in for these awesome accessories!

Hope to see you this Saturday. Feb. 12, 10:30am, 24 Hour Fitness Valley Ranch. FREE for everyone - even non-members!

Get lean, get toned, get strong - Nike Training Club coming to Dallas!

First a literature lesson...
Ok so remember way back when you covered Greek mythology in school. It was probably in 7th grade. Ok so picture yourself with braces, zits and frizzy hair (oh was that just me, then?). Ok, so yes there was Zeus, Aphrodite and Dionysus (a personal fave of mine, ummm...god of wine...love it). But one you probably don't remember was the goddess of strength, speed and victory. Here she is...gorgeous and winged.

Bet you didn't know that this tough, smart and joyous goddess was the inspiration behind the world's preeminant fitness brand, did ya?

I'm talking about Nike. Nike was the mythological goddess that flew around battlefields rewarding the victors with glory and fame. And, of course, is the inspiration behind your favorite shoes, exercise gear – and now your favorite fitness class.

Nike Training Club
Nike and 24 Hour Fitness have teamed up to design a new format full of the strength, speed and victory that is built into their respective DNA – Nike Training Club. It's a full-body workout that combines cardio and strength to help you plow past plateaus and transform your body. The workouts were designed to help you get lean, get toned and get strong, using minimal equipment.


It's a training program inspired by world-class athletes. And if you've ever drooled over Maria Sharapova's amazing legs you know that athletes train and get results. Good grief is she fabulous and sort of a goddess really. Maybe she should have been named Nike Sharipova...

But I digress.

So here's how the program works...


You move quickly from drill to drill with active recovery in between. There are 90+ drills that instructors may choose from. And they can make up their own. It's intense, but each segment is only 30 seconds to 2 minutes, so you know that you'll move to a new one pretty quickly.

There are two instructors in each class - a Group Fitness chick (like me) and a personal trainer. It's the best of both worlds. The energy is increased and the results are taken to the next level.

There's an app for that
And if you can't make it to the gym or you are snowed in for four days and going stir crazy (sound familiar?), you can download the free NTC iPhone app. There are bunches of workouts from beginner to advanced. This might have been the only thing that kept me sane this week. That and copious amounts of wine. I'm kidding about the wine. Really.

Check it out here: Nike Training Club app


What's the 411 on the launch?
I am one of the lucky 50 instructors to bring this to DFW! Starting on February 12, 16 clubs will have this format on the schedule. You gotta check it out!

When: February 12

Where: 16 clubs across DFW (see chart below for more details). My launch (with 3 other GXI/trainers) is at the 24 Hour Fitness Valley Ranch location at 10:30am.

Cost: FREE, FREE, FREE. Of course. If you aren't a 24HF member, let me know and I can get you some passes to check it out!


What: Grab a friend, grab some water and get ready for the workout of your life!

The swag: So Nike knows how to party - rock star style. There will be fun freebies for everyone! My launch will have even more surprises! Aren't you curious now?


Victory will be yours!
I have fallen subject to plateaus and workout burn-out. But, NTC has recently changed that for me. I am re-energized, re-focused and seeing some amazing changes in my body (and it's only been one week)! Here's me in my free swag (shoes, crop and jeggings) after the 6 hour NTC training last week. Yep, I'm certified and trained to give you the best workout of your life!

Oh and here is a pic of the jeggings ladies at the training. We are ready to bring it for 24HF and Nike!

 If you have any questions about the format or the launch, feel free to post 'em here. You can check out a cool sneak peek video here: Nike Training Club promo video

The truth about the white stuff...

Hi. My name is Meghan. And I'm a sugar addict.

There I said it.

I am a sugar addict. I crave it. I need it. And now that I've admitted that I have a problem I am going to stop eating the retched stuff.

Sugar gets a lot of bad press. I mean a lot of bad press. And rightfully so. I've always believed that it was probably ok in moderation. But I read an article today that really changed my mind and led me to diagnose myself as a sugar addict.

Over indulgence of the white stuff is linked to all kinds of adverse health effects like type II diabetes, weight gain, hypertension, tooth decay and even wrinkles and gray hair. Blech!

I don't have an addictive personality. I don't really drink. I've certainly never done drugs and only tried a cigarette one time in my life. And it was the most disgusting thing I've ever done. Yet despite my straightened arrow approach to life, I have found myself addicted to something that will most certainly cause problems. 

How did it happen?

According to AskDrSears.com, "Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to 'correct' the situation." According to the site, sweets also "trigger the release of endorphins . . . the brain's natural narcotics, helping you to relax when stressed."

No wonder visions of lollipops, cakes and sugar plums are always dancing through my head...

The article I read was from Beachbody.com and they have a few steps that they've identified to help me do a sugar detox. I'm intrigued and have to give it a shot. I usually give up dessert for Lent which is coming up soon, so why not start a little early. And this time leave sugar behind completely.

Here's the skinny on the sugar detox:

Step #1: Make the decision to detox from sugar. The first step in breaking a sugar addiction is making the decision to stop eating it completely for at least a few days to start to get it out of your system. While it's usually best to make dietary changes gradually, sugar has the unique ability to inspire cravings that are refueled every time you give in to them. The only way to break the cycle is to stop feeding the fire. Then your cravings should subside substantially. Continue to resist large amounts of sugar and actively avoid situations that cue you to eat sweets. And whether you're at work, at home, or at a party, just because a cookie is sitting out on a table in plain sight, that doesn't mean you have to eat it.

Really? Because that damn cookie doesn't shut up until I eat it. Bastard.

Step #2: Ask yourself why you're eating sugar before you put it in your mouth. Are you eating out of habit? Because of circumstance? For a special occasion? Because everyone else is? Watch yourself like a lab rat. Begin to face your truth by keeping a food journal. Jot down what drives you to eat sugar, when you crave it, where you eat it, why you want it, and how you get it. For example, do you pop up out of your desk chair in search of cupcakes the second you hear people at the office singing "Happy Birthday?" Journaling can be helpful preparation for stomping out your sugar habit by making you aware of why you're eating it.

Let's recap my sugar intake from today...

1 Piece of candy at the office. I read this article and immediately decided I had to stop eating sugar. So I got a piece of candy from the candy dish as a farewell. Pathetic.

And then after dinner I decided I am really going to kick the sugar habit starting tomorrow. So I had better have some ice cream to say a proper goodbye. So Baby E and I went to SONIC and got an oreo blast. I didn't finish it, but still. Double pathetic. I rationalized it all. But starting tomorrow all excuses are out the window.

Step #3: Begin to eliminate sugar from your diet. For thousands of years, people ate whatever sugar occurred naturally in their diets, and it didn't seem to be a problem, it was a treat. Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person's daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren't designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products). To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That's the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.

Uh-oh. I had a small glass of pineapple juice today, too. I've probably had enough sugar for the whole week in one day.

To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It's okay to have a dessert or sugary snack on occasion, but make sure it's not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.

Step #4: Eliminate hidden sugar. As you begin to decode ingredient labels, it's really important to know all the other words for sugar and sugar alcohols. Here's a hint: Look for words that end in "-ose."

• Agave nectar/syrup
• Cane juice crystals
• Cane sugar
• Caramel
• Carob syrup
• Corn syrup
• Corn syrup solids
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate (apple, grape, or pear)
• Galactose
• Glucose
• High fructose corn syrup
• Honey
• Lactose
• Maltose
• Malt syrup
• Molasses
• Sorbitol
• Sucrose

Step #5: Trick your taste buds. Using spices and herbs can trick your taste buds into thinking you're eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.

A note here is that you should still avoid those artificial sweeteners because they are all full of chemicals and man-made garbage. Jack Lalanne (RIP) always said if a man made it, don't eat it. I fully believe that!

Step #6: Eat a healthy breakfast. What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you're choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you're opting for a balance of foods that will be absorbed at a slower rate. Then you'll have a steadier flow of blood sugar that's far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.

Ok I'm totally on this. I always eat a healthy breakfast. Whoo-hoo!

Step #7: Eat throughout the day. The best way to avoid impulse eating when you're overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body's needs rather than around your to-do list if you can. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone's a little different, and you should experiment to find what works best for you.

Nothing you haven't heard before. But worth reminding yourself.

Step #8: Find alternatives for when you have a craving. Make sure you find alternative foods and activities that you actually enjoy. If they aren't satisfying, you'll eventually abandon them for your old habits. 

Fruit, fruit, fruit will be my motto.

Ok, so how am I really going to detox myself from the evils of sugar? I've boiled it down to 4 basic rules:

1. No dessert except on special occasions. I mean really special occasions - Valentine's Day, Birthday, Anniversary.

2. Eliminate high fructose corn syrup. Period. Look at labels and get it outta there!

3. Only eat naturally occurring sugars - fruits, milk, etc.

4. And if I lapse. Get back on the horse the very next day. Don't beat myself up. But don't let the behavior continue.

Yep. 4 steps for me. Wish me luck. 

Wanna join me? I'd love to have some support in my sugarless crusade. It's easier when you have a partner. Any takers? I'll keep you updated on my quest...let's do it together!

And just in case you're interested, here is a full list of negative effects of sugar on your health. Pretty sobering:

• 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.
• 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 gray 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 delta, 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.   

 
Sources: 

http://teambeachbody.com
healingdaily.com