My good friend Nancy Hoag is the winner! Nancy, email me and we can work out delivery details! You know my addy :)
Congrats!
And good news Naked Stretchers, I'm doing ANOTHER give-a-way for November. Stay tuned for details. So if you are not a follower, it's not too late. Become a follower now and you are in the running for FREE stuff! Fun, fun, fun!
Happy Halloween!
Sunday, October 31, 2010
You have one hour!!
At 9pm CT I will be using random.org to choose a winner of the fab gym bag! All you have to do to be eligible is become an official follower of the blog.
I hope you win!
I hope you win!
Friday, October 29, 2010
The Whole Foods Virgin
I never thought I would be so "crunchy" that I'd be buying 75% organic food. I envisioned women who buy organic with no makeup, hemp clothing and no TV at home. But Baby E changed that. I suddenly became hyper-aware of what I was putting in my body and then into E's body.
I won't go into a diatribe about why organic, but let's just say I am leary of pesticides, antibiotics, mass-production, etc. So, I buy as much organic as I can afford. And there is a fair amount at Target, Kroger and Market Street. Walmart, on the other hand, is meager at best with the offerings (especially on fresh produce).
So, knowing that I am an organic buyer, Baby E's second cousins gave us a Whole Foods gift card for E's Birthday. Well that lovely little card has sat idle in my junk bowl for months in the same place where bobby pins, hair ties, a random Baby E shoe, pens, extra keys and a battery reside. I was cleaning up this week and came across the card. So, when grocery shopping time rolled around I ventured off to Whole Foods to buy my organics. Baby E stayed with Ad Man, so it was just me and my grocery cart.
And I'm no longer a Whole Foods virgin. And it was all that I thought it could be. And more.
Let's just say that my first Whole Foods experience has since changed my life. It was like I found my home. Healthy, delicious, organic as far as the eye can see. I had found "my people." Sure there were some "crunchy" types. And sure, there was the occasional botox-injected lady that probably shopped at Whole Foods because it is "hip." But for the most part the shoppers were hard-working people like me that appreciate quality foods and want to feed their families the very best.
So my trip? Here's what I did...I trolled the aisles and came across some fab finds. I bought some produce, yo-baby (which I normally buy at Target, but WF has a better variety). I also found oatmeal that Baby E will actually eat. I mean finding that oatmeal was worth the trip and the extra $30 that I spent beyond the gift card amount.
I also noticed that they have a food scoring system that is similar to Nu-Val scores, called ANDI. It designates a logo on packaging of foods that are focused on plants, nutrient dense, free of added oils, made with unprocessed whole foods. Sounds pretty good, right?
Love it!
And the best part of the whole trip? Ok, actually there are a couple best parts...
1) Pre-cut veggies and fruits bar - this is sort of like a bulk foods area that you might find at other stores, but it is all fresh foods that are already cut for you! Hello time saving. And you grab as much as you want. I didn't get a pic of this, but oh my goodness was it fabulous!
2) Pre-prepared foods - this is similar to Central Market for sure, but all whole, clean foods.
3) Natural meats - ALL of the meat they have is antibiotic, hormone and junk free. Although the lunch meat that I purchased was $12.99/pound. Yikes. It is pretty darn good, though.
4) WINE, WINE, WINE! - They do tasting all the time and their selection is fabulous. I need to do another post on organic wine, because WOWZA there is a great difference.
5) Herbal section - there is a section with natural herbs, elixirs, premium body care, etc. So you can go natural with this, too.
6) Lunch (or dinner) is ready - you can also do single serve meals if you need to grab food on the go.
7) Desserts - I won't even tell you about the bakery. I can't. It's too fabulous. Just look at these truffles. Seriously. I'm having a hot flash thinking about them.
The drawback? The only one I see is price. It is quite pricey. But can your really put a price tag on organic, "fit kids" oatmeal? I mean really.
I am going to put my family in the poor house because I am in L-O-V-E with Whole Foods.
I won't go into a diatribe about why organic, but let's just say I am leary of pesticides, antibiotics, mass-production, etc. So, I buy as much organic as I can afford. And there is a fair amount at Target, Kroger and Market Street. Walmart, on the other hand, is meager at best with the offerings (especially on fresh produce).
So, knowing that I am an organic buyer, Baby E's second cousins gave us a Whole Foods gift card for E's Birthday. Well that lovely little card has sat idle in my junk bowl for months in the same place where bobby pins, hair ties, a random Baby E shoe, pens, extra keys and a battery reside. I was cleaning up this week and came across the card. So, when grocery shopping time rolled around I ventured off to Whole Foods to buy my organics. Baby E stayed with Ad Man, so it was just me and my grocery cart.
And I'm no longer a Whole Foods virgin. And it was all that I thought it could be. And more.
Let's just say that my first Whole Foods experience has since changed my life. It was like I found my home. Healthy, delicious, organic as far as the eye can see. I had found "my people." Sure there were some "crunchy" types. And sure, there was the occasional botox-injected lady that probably shopped at Whole Foods because it is "hip." But for the most part the shoppers were hard-working people like me that appreciate quality foods and want to feed their families the very best.
So my trip? Here's what I did...I trolled the aisles and came across some fab finds. I bought some produce, yo-baby (which I normally buy at Target, but WF has a better variety). I also found oatmeal that Baby E will actually eat. I mean finding that oatmeal was worth the trip and the extra $30 that I spent beyond the gift card amount.
I also noticed that they have a food scoring system that is similar to Nu-Val scores, called ANDI. It designates a logo on packaging of foods that are focused on plants, nutrient dense, free of added oils, made with unprocessed whole foods. Sounds pretty good, right?
Love it!
And the best part of the whole trip? Ok, actually there are a couple best parts...
1) Pre-cut veggies and fruits bar - this is sort of like a bulk foods area that you might find at other stores, but it is all fresh foods that are already cut for you! Hello time saving. And you grab as much as you want. I didn't get a pic of this, but oh my goodness was it fabulous!
2) Pre-prepared foods - this is similar to Central Market for sure, but all whole, clean foods.
3) Natural meats - ALL of the meat they have is antibiotic, hormone and junk free. Although the lunch meat that I purchased was $12.99/pound. Yikes. It is pretty darn good, though.
4) WINE, WINE, WINE! - They do tasting all the time and their selection is fabulous. I need to do another post on organic wine, because WOWZA there is a great difference.
5) Herbal section - there is a section with natural herbs, elixirs, premium body care, etc. So you can go natural with this, too.
6) Lunch (or dinner) is ready - you can also do single serve meals if you need to grab food on the go.
7) Desserts - I won't even tell you about the bakery. I can't. It's too fabulous. Just look at these truffles. Seriously. I'm having a hot flash thinking about them.
The drawback? The only one I see is price. It is quite pricey. But can your really put a price tag on organic, "fit kids" oatmeal? I mean really.
I am going to put my family in the poor house because I am in L-O-V-E with Whole Foods.
Sunday, October 24, 2010
October Giveaway
In honor of Breast Cancer Awareness month, I'm giving away a fabulous gym bag that my friend made.
This bag is a one shoulder pack that is PERFECT for hauling your water bottle, towel, extra shirt, iPod, cell phone, wallet, etc. to the gym. It has a smart one shoulder design and cute applique.
It also has a super cute breast cancer awareness patch. Love it!
Stylish and light-weight. Don't you want one, Naked Stretchers? I know you do!
So how do you win? All you have to do is become a follower of my blog. Click follow and you are entered in to win. Those that are already followers are automatically entered. I will do a random drawing on October 31 to choose the winner!
Easy peasy! But better be an official follower!
If you are interested in more cute finds that my friend makes, find her on Etsy.com – http://www.etsy.com/shop/ItsyBitsyMonkey.
Super cute! How many times can I say "cute" in one post?
Happy Sunday!
This bag is a one shoulder pack that is PERFECT for hauling your water bottle, towel, extra shirt, iPod, cell phone, wallet, etc. to the gym. It has a smart one shoulder design and cute applique.
It also has a super cute breast cancer awareness patch. Love it!
Stylish and light-weight. Don't you want one, Naked Stretchers? I know you do!
So how do you win? All you have to do is become a follower of my blog. Click follow and you are entered in to win. Those that are already followers are automatically entered. I will do a random drawing on October 31 to choose the winner!
Easy peasy! But better be an official follower!
If you are interested in more cute finds that my friend makes, find her on Etsy.com – http://www.etsy.com/shop/ItsyBitsyMonkey.
Super cute! How many times can I say "cute" in one post?
Happy Sunday!
Thursday, October 21, 2010
Confessions
I have a confession. I've been working two days a week at my old advertising agency. And there is a candy dish. And I've dipped my hand inside. Both days this week. 2 mini Twix bars, 2 mini Reese's peanut butter cups. They were delicious. But not worth the calories. I felt guilty. But I'm over it. That is all.
Sunday, October 17, 2010
Race for the Cure
My alarm went off at 4:45 yesterday morning. Yes on a Saturday. And instead of hitting the snooze button 3+ times (like I normally do when I must drag myself out of bed before the sun is up), I hopped out of bed with a smile on my face.
Yesterday was "Race for the Cure" day!
Since Mom was diagnosed with breast cancer in 2003, I have run in the Susan G. Komen "Race for the Cure" each year. The only year I missed was last year. Which I totally had an excuse! I had a two month old baby and there was no way that I could be away from him that long, nor was I totally ready to run a 5K.
Well this year was special indeed. This is the first year that my Mom joined me for the Race. I've gone with my sister, BFF, friends, co-workers and Ad Man in years past.
But this year, Mom was there.
And Ad Man and Baby E.
And it was also the first year that I walked. Mom is not a runner and so we strolled instead of sprinting. But I was more than happy to do it. After-all, the reason I do the race each year is for her. I didn't mind skipping my two classes and the extra calorie burn from running. Walking is a-ok with me - I do it for Mom and all the women out there that have lost their lives to breast cancer, those that have survived, those that are going through treatment and for those who might be diagnosed in the future.
So we left our house at 5:15 (well that was the plan, it was actually closer to 5:45). Anyway...we hit the road to NorthPark and got a rock-star parking spot! If you've ever done the race before and gotten there a little late (ummm...usually me) then you know that you walk almost as far as the 5K race route just to get to the start line from your parking spot! Baby E had it good. He was in his stroller.
Mom was nervous about walking such a long way, but once she saw the throngs of people there to support the cause (25,000+, seriously) she felt at home. And survivors get all kinds of extra special goodies at the race – a cute sparkly "Survivor" T-shirt, hat, special wrist band to get into the "Survivor Tent," pins, freebies at the vendor tents and more. Mom L-O-V-E-D that!
Here we are before the sun is up checking out all the vendors and waiting for the race to start.
Baby E was pretty good. Although within 10 minutes of arriving, he spilled smoothie all over himself, ripped off both shoes and a sock. I'm sure people were looking at me like I was a crazy Mom of a ragga-muffin child. But whatever. Maybe I am a crazy Mom. I don't know.
Oh and the people! People watching at it's best! So many crazy T-shirts, wigs, hats, costumes and more.
OMG were there some nutty T-shirts! My favorite sayings...
"Save the Ta-Tas"
"I'm running my butt off for boobs"
"Bosom Buddies"
"Save 2nd base"
"Bling for Boobs"
"Check Your Boo Bees"
"Fight Like a Girl"
"Squeeze a Boob, Save a Life"
"Real Men Wear Pink"
"Great boobs are worth fighting for"
"The Rack Pack"
"Save my weapons of mass distraction"
And there were lots of tutus. I think that is the new thing. Apparently. I am totally going to make myself one. Too adorable. I felt left out in my pink camo pants. I wanted leggings and a tutu. Ad man thought I was ridiculous for wanting a tutu. But he always thinks I'm silly. He married me that way.
Ok, back to the people. Here are some of my faves.
And here's the starting line. And we are off. Slowly...
And nearing the finish line.
Everyone clapped at the end, so Baby E did too.
I am so proud of my Mom. In so many ways. Today we were two more women supporting a cure.
Yesterday was "Race for the Cure" day!
Since Mom was diagnosed with breast cancer in 2003, I have run in the Susan G. Komen "Race for the Cure" each year. The only year I missed was last year. Which I totally had an excuse! I had a two month old baby and there was no way that I could be away from him that long, nor was I totally ready to run a 5K.
Well this year was special indeed. This is the first year that my Mom joined me for the Race. I've gone with my sister, BFF, friends, co-workers and Ad Man in years past.
But this year, Mom was there.
And Ad Man and Baby E.
And it was also the first year that I walked. Mom is not a runner and so we strolled instead of sprinting. But I was more than happy to do it. After-all, the reason I do the race each year is for her. I didn't mind skipping my two classes and the extra calorie burn from running. Walking is a-ok with me - I do it for Mom and all the women out there that have lost their lives to breast cancer, those that have survived, those that are going through treatment and for those who might be diagnosed in the future.
So we left our house at 5:15 (well that was the plan, it was actually closer to 5:45). Anyway...we hit the road to NorthPark and got a rock-star parking spot! If you've ever done the race before and gotten there a little late (ummm...usually me) then you know that you walk almost as far as the 5K race route just to get to the start line from your parking spot! Baby E had it good. He was in his stroller.
Mom was nervous about walking such a long way, but once she saw the throngs of people there to support the cause (25,000+, seriously) she felt at home. And survivors get all kinds of extra special goodies at the race – a cute sparkly "Survivor" T-shirt, hat, special wrist band to get into the "Survivor Tent," pins, freebies at the vendor tents and more. Mom L-O-V-E-D that!
Here we are before the sun is up checking out all the vendors and waiting for the race to start.
Baby E was pretty good. Although within 10 minutes of arriving, he spilled smoothie all over himself, ripped off both shoes and a sock. I'm sure people were looking at me like I was a crazy Mom of a ragga-muffin child. But whatever. Maybe I am a crazy Mom. I don't know.
Oh and the people! People watching at it's best! So many crazy T-shirts, wigs, hats, costumes and more.
OMG were there some nutty T-shirts! My favorite sayings...
"Save the Ta-Tas"
"I'm running my butt off for boobs"
"Bosom Buddies"
"Save 2nd base"
"Bling for Boobs"
"Check Your Boo Bees"
"Fight Like a Girl"
"Squeeze a Boob, Save a Life"
"Real Men Wear Pink"
"Great boobs are worth fighting for"
"The Rack Pack"
"Save my weapons of mass distraction"
And there were lots of tutus. I think that is the new thing. Apparently. I am totally going to make myself one. Too adorable. I felt left out in my pink camo pants. I wanted leggings and a tutu. Ad man thought I was ridiculous for wanting a tutu. But he always thinks I'm silly. He married me that way.
Ok, back to the people. Here are some of my faves.
And here's the starting line. And we are off. Slowly...
And nearing the finish line.
Everyone clapped at the end, so Baby E did too.
I am so proud of my Mom. In so many ways. Today we were two more women supporting a cure.
Saturday, October 16, 2010
Hiatus
I took a short hiatus from blogging. Did you miss me? I missed you.
Stats from my 8 days off...
1 piece of chocolate cake devoured
1 Playground workout with friends (and babies)
1 piece of strawberry cake enjoyed
1 day in the office
1 abundant Sunday brunch
1 mimosa sipped
1 high school reunion attended (for Ad man)
1 twisted knee
2 unhappy baby boys at Grandma's birthday dinner
2 meals with spaghetti on the wall
3.2 miles walked
3 big projects completed
4 glasses of wine guzzled
4 miles jogged
5 classes taught
6 salads eaten
7 loads of laundry
25 temper tantrums endured
200 push-ups
250 crunches
360 mile road trip
And that's what you missed.
Stats from my 8 days off...
1 piece of chocolate cake devoured
1 Playground workout with friends (and babies)
1 piece of strawberry cake enjoyed
1 day in the office
1 abundant Sunday brunch
1 mimosa sipped
1 high school reunion attended (for Ad man)
1 twisted knee
2 unhappy baby boys at Grandma's birthday dinner
2 meals with spaghetti on the wall
3.2 miles walked
3 big projects completed
4 glasses of wine guzzled
4 miles jogged
5 classes taught
6 salads eaten
7 loads of laundry
25 temper tantrums endured
200 push-ups
250 crunches
360 mile road trip
And that's what you missed.
Thursday, October 7, 2010
Curious about your target heart rate?
People often ask me about target heart rate and how they should calculate it. I found this fab chart that will show you by age your target heart rate zone (50-85%) and maximum heart rate (100%).
Age Target HR Zone 50–85% Average Maximum HR 100%
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute
And to determine if you are "in da zone," get a heart rate monitor. I guarantee results if you get into your THRZ at least 4 times a week for 30-60 minutes. Here are some good ones that I think you will love.
Omron HR-100C Heart Rate Monitor
Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor
Polar F6 Women's Heart Rate Monitor Watch (Pink Coral)
Fitbit Tracker
The Biggest Loser bodybugg ® System Includes 12-Month Online Subscription
Chart courtesy of Beachbody.com
Age Target HR Zone 50–85% Average Maximum HR 100%
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute
And to determine if you are "in da zone," get a heart rate monitor. I guarantee results if you get into your THRZ at least 4 times a week for 30-60 minutes. Here are some good ones that I think you will love.
Omron HR-100C Heart Rate Monitor
Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor
Polar F6 Women's Heart Rate Monitor Watch (Pink Coral)
Fitbit Tracker
The Biggest Loser bodybugg ® System Includes 12-Month Online SubscriptionChart courtesy of Beachbody.com
Wednesday, October 6, 2010
Breastfeeding and a Reduced Risk of Breast Cancer
You've probably heard the campaign that's running right now called "Every Ounce Counts." It's a pro-breastfeeding campaign that highlights the benefits of breastfeeding for both baby and Mom. One benefit that I paid particular attention to is the lowered risk of breast cancer for a nursing Mom. Since my Mom had breast cancer, both my sister and I are at a much higher risk for getting the disease.
There have been multiple studies done on the subject and all have proven that there is a link between breastfeeding women and a lower risk for breast cancer. I found a great article on breastfeeding.com (http://www.breastfeeding.com/all_about/all_about_breast_cancer.html) that highlights all of this in detail. Please read that info. It is great.
In short, studies find that the longer a woman breastfeeds (cumulatively across multiple children), the lower the risk. Some studies even find that breastfeeding for as little as two weeks lowers your risk.
Why does breastfeeding lower the risk? Researchers and scientists don't know for sure. They speculate that the lower risk of breast cancer may be because breastfeeding reduces the woman's exposure to estrogen, and yet another theory is that fat-soluble pollutants and carcinogens are not stored as much in lactating breasts than in non-lactating breasts.
And interestingly enough, women that were breastfeed as children have a lowered risk of breast cancer.
I foresee more studies coming out on this subject.
I share this not to make a big statement about breastfeeding, but to present this as an interesting benefit. Breastfeeding is a personal issue for mothers. So I will not tell you which is right for you. For me, breastfeeding was the choice we made. I nursed Baby E exclusively for 13 1/2 months, until he weaned himself. Again it is what worked for us.
It was good for Baby E and I'm hoping that it will lower my risk of cancer.
Just another bit of info during Breast Cancer Awareness month.
There have been multiple studies done on the subject and all have proven that there is a link between breastfeeding women and a lower risk for breast cancer. I found a great article on breastfeeding.com (http://www.breastfeeding.com/all_about/all_about_breast_cancer.html) that highlights all of this in detail. Please read that info. It is great.
In short, studies find that the longer a woman breastfeeds (cumulatively across multiple children), the lower the risk. Some studies even find that breastfeeding for as little as two weeks lowers your risk.
Why does breastfeeding lower the risk? Researchers and scientists don't know for sure. They speculate that the lower risk of breast cancer may be because breastfeeding reduces the woman's exposure to estrogen, and yet another theory is that fat-soluble pollutants and carcinogens are not stored as much in lactating breasts than in non-lactating breasts.
And interestingly enough, women that were breastfeed as children have a lowered risk of breast cancer.
I foresee more studies coming out on this subject.
I share this not to make a big statement about breastfeeding, but to present this as an interesting benefit. Breastfeeding is a personal issue for mothers. So I will not tell you which is right for you. For me, breastfeeding was the choice we made. I nursed Baby E exclusively for 13 1/2 months, until he weaned himself. Again it is what worked for us.
It was good for Baby E and I'm hoping that it will lower my risk of cancer.
Just another bit of info during Breast Cancer Awareness month.
Tuesday, October 5, 2010
Dessert can help you break bad habits. Seriously.
For all my readers with a sweet tooth, this one's for you!
Go open your refrigerator right now and tell me what kind of sweets you have in there? I bet most of you have Skinny Cow ice cream sandwiches, lowfat ice cream, reduced fat cookies and fat free cool whip lurking around. Maybe some fruit popsicles? And why do you have all that within reach? Because you have that nasty sweet tooth that I, too, suffer from. You eat a healthy dinner and then the urge strikes. And if you are like me, you cannot relax until you satisfy it. I have been known to make some strange combos to feed the beast.
Well, I have been trying a tactic to keep my sweets cravings at bay that I promise works!
It's an easy 3-step program.
Step One:
Clear out all the lowfat goodies. All of it. I know. It's scary. But trust me. Leave only healthy fruits.
Step Two:
Do not eat any sort of dessert at all. Don't cheat. Nothing lowfat or real. You may have a small cup of fresh fruit (no added cool whip or sugar) each night (or whenever .
Step Three:
Eat dessert – a real gooey, delicious dessert – on the ONE day that you do your most intense workout. For me this day has been Saturdays. I call it "Sweet Tooth Saturday." But only ONE real dessert each week.
Here is the Strawberry Cupcake that I indulged in this past Saturday...it's pink in honor of Breast Cancer Awareness. That's clearly why I had to have it.
Easy. Real dessert one day a week. That's all.
Not convinced?
Here's what happens: you try and trick your body with sugar-free, lowfat and sub-par replacements and while your body might sigh and say "fine, I guess that's satisfying," your mind doesn't accept it. Your mind knows that you are compromising. If you feel deprived, you will crumble. You will binge. Diets and healthy eating lifestyles don't work when you feel like there are too many rules, too many compromises. But when you feel as though you have a real reward at the end of the week (or whatever day you deem appropriate), then you have something to look forward to. Something to earn via a great workout. Something REAL.
Still not convinced? Let's do the math.
I would go weeks where I would have some "fake" dessert almost every night, thinking that I was doing so much better than I really was. But I was wrong, wrong, wrong. The delicious, gooey strawberry cupcake set me back 485 Calories and 24.4 grams of fat. My 7 Skinny Cow ice cream sandwiches (ok, 6 on a good week) set me back 840 Calories and 9 grams of fat. Yes, less fat and there is some dietary fiber in a Skinny Cow, but mentally I hurt myself. And they are processed. The real good desserts are made with real sugar, real butter, real cream, real chocolate, REAL stuff!
Give it a shot and see how it goes. I guarantee that you will be happier at the end of the week!
Would love to hear your feedback!
Go open your refrigerator right now and tell me what kind of sweets you have in there? I bet most of you have Skinny Cow ice cream sandwiches, lowfat ice cream, reduced fat cookies and fat free cool whip lurking around. Maybe some fruit popsicles? And why do you have all that within reach? Because you have that nasty sweet tooth that I, too, suffer from. You eat a healthy dinner and then the urge strikes. And if you are like me, you cannot relax until you satisfy it. I have been known to make some strange combos to feed the beast.
Well, I have been trying a tactic to keep my sweets cravings at bay that I promise works!
It's an easy 3-step program.
Step One:
Clear out all the lowfat goodies. All of it. I know. It's scary. But trust me. Leave only healthy fruits.
Step Two:
Do not eat any sort of dessert at all. Don't cheat. Nothing lowfat or real. You may have a small cup of fresh fruit (no added cool whip or sugar) each night (or whenever .
Step Three:
Eat dessert – a real gooey, delicious dessert – on the ONE day that you do your most intense workout. For me this day has been Saturdays. I call it "Sweet Tooth Saturday." But only ONE real dessert each week.
Here is the Strawberry Cupcake that I indulged in this past Saturday...it's pink in honor of Breast Cancer Awareness. That's clearly why I had to have it.
Easy. Real dessert one day a week. That's all.
Not convinced?
Here's what happens: you try and trick your body with sugar-free, lowfat and sub-par replacements and while your body might sigh and say "fine, I guess that's satisfying," your mind doesn't accept it. Your mind knows that you are compromising. If you feel deprived, you will crumble. You will binge. Diets and healthy eating lifestyles don't work when you feel like there are too many rules, too many compromises. But when you feel as though you have a real reward at the end of the week (or whatever day you deem appropriate), then you have something to look forward to. Something to earn via a great workout. Something REAL.
Still not convinced? Let's do the math.
I would go weeks where I would have some "fake" dessert almost every night, thinking that I was doing so much better than I really was. But I was wrong, wrong, wrong. The delicious, gooey strawberry cupcake set me back 485 Calories and 24.4 grams of fat. My 7 Skinny Cow ice cream sandwiches (ok, 6 on a good week) set me back 840 Calories and 9 grams of fat. Yes, less fat and there is some dietary fiber in a Skinny Cow, but mentally I hurt myself. And they are processed. The real good desserts are made with real sugar, real butter, real cream, real chocolate, REAL stuff!
Give it a shot and see how it goes. I guarantee that you will be happier at the end of the week!
Would love to hear your feedback!
Monday, October 4, 2010
Fine, Fresh, Fierce Fitness Fashion
I love working out in funky fitness gear! Anything goes in the Group Fitness room, ya know? The crazy, torn shirt that isn't my style for running errands is SO me when I'm doing Zumba! And ya'll I can't bear paying a lot of money for my workout clothes. And you know what, I don't have to!
I buy almost all of my workout gear on clearance at Target, Kohl's, Forever 21 and Walmart. All that trendy, teeny-bopper gear makes the most fierce workout gear.
Come on into the dressing room with me as I take you through a trip to Kohl's to find some fine, fresh, fierce workout gear (thanks Katy Perry for the adjectives!)
So, I started in the 50%-80% off racks in the junior section. I mean everything is on sale at Kohl's all the time, but this stuff is seriously marked down. I loaded up with dozens of shirts, leggings, shorts and tanks. Headed to the dressing room and here's what I got...
Note that I L-O-V-E Kohl's because there is no dressing room maximum number of items. So, my 25 items were a-okay!
First I had to try on these $1.99 shorts. Yes, $2 for some cute green shorts.
Bold, bright colors are perfect for the gym. They pump me up and make me smile. Pair these bright green or yellow shorts with any of these juicy colored tanks. Tanks were $2.98. And yes, it is Fall, so these summer colors are on clearance. But there is no seasonality at the gym, right?
I also can't get enough of leggings. They hold your lower half tight and definitely minimize the ummmm...jiggle. Kohl's had some wildly fun leggings...
Leather...or pleather...
(I know that you can't see 'em very well and my hips like crazy wide, but you get the idea. They were so fabulous).
Funky patterns...
Plain black and more.
All of these leggings were under $10! When was the last time you got workout pants for that small price?
And tops. There are so many options for tops. The crazy blinged out tops that are a little, ummm...youngish for an almost 30 Mom are the coolest for my daily sweat sessions.
Here are some more fun tops. All ranging from $3.98 - $7.99.
Even over-sized shirts make cool and funky workout gear. Wear a sports bra (or two) and let it fall off your shoulder. And this is a perfect look if you want to mask a thicker middle. The flowy nature of the top are perfect camouflage.
Try buying shirts in a much larger size so that you get the funky look. For example, this shirt is an XL shirt.
And get innovative. I found these bathing suit bottoms that totally cover my rump but can double for a tennis skirt OR just plain ole workout bottoms. And the price can't be beat at $8.99. Tennis skirts are outrageously priced. But clearance bathing suit bottoms? A steal!
So what did I walk away with? I got the $1.99 green shorts, of course! I mean $2 for shorts? LOVE IT!
[This was me before my double header kbox and Zumba classes this past Saturday. Ignore the random red glove in the background. Baby E found it in a closet and it's his new favorite toy!]
So ditch the torn duds and get rockin' with these fun, frugal finds!
Would love to hear what kind of fun fitness finds you have come across. Post 'em here!
I buy almost all of my workout gear on clearance at Target, Kohl's, Forever 21 and Walmart. All that trendy, teeny-bopper gear makes the most fierce workout gear.
Come on into the dressing room with me as I take you through a trip to Kohl's to find some fine, fresh, fierce workout gear (thanks Katy Perry for the adjectives!)
So, I started in the 50%-80% off racks in the junior section. I mean everything is on sale at Kohl's all the time, but this stuff is seriously marked down. I loaded up with dozens of shirts, leggings, shorts and tanks. Headed to the dressing room and here's what I got...
Note that I L-O-V-E Kohl's because there is no dressing room maximum number of items. So, my 25 items were a-okay!
First I had to try on these $1.99 shorts. Yes, $2 for some cute green shorts.
Bold, bright colors are perfect for the gym. They pump me up and make me smile. Pair these bright green or yellow shorts with any of these juicy colored tanks. Tanks were $2.98. And yes, it is Fall, so these summer colors are on clearance. But there is no seasonality at the gym, right?
I also can't get enough of leggings. They hold your lower half tight and definitely minimize the ummmm...jiggle. Kohl's had some wildly fun leggings...
Leather...or pleather...
(I know that you can't see 'em very well and my hips like crazy wide, but you get the idea. They were so fabulous).
Funky patterns...
Plain black and more.
All of these leggings were under $10! When was the last time you got workout pants for that small price?
And tops. There are so many options for tops. The crazy blinged out tops that are a little, ummm...youngish for an almost 30 Mom are the coolest for my daily sweat sessions.
Here are some more fun tops. All ranging from $3.98 - $7.99.
Even over-sized shirts make cool and funky workout gear. Wear a sports bra (or two) and let it fall off your shoulder. And this is a perfect look if you want to mask a thicker middle. The flowy nature of the top are perfect camouflage.
Try buying shirts in a much larger size so that you get the funky look. For example, this shirt is an XL shirt.
And get innovative. I found these bathing suit bottoms that totally cover my rump but can double for a tennis skirt OR just plain ole workout bottoms. And the price can't be beat at $8.99. Tennis skirts are outrageously priced. But clearance bathing suit bottoms? A steal!
So what did I walk away with? I got the $1.99 green shorts, of course! I mean $2 for shorts? LOVE IT!
So ditch the torn duds and get rockin' with these fun, frugal finds!
Would love to hear what kind of fun fitness finds you have come across. Post 'em here!
Sunday, October 3, 2010
Best Time of Day to Exercise
Ever heard that working out first thing in the morning burns more calories? Well, sadly it's not true. And believe me the two mornings that my alarm goes off at 4:50 AM so that I can teach a 5:45 AM class, I SO want to believe that.
Truth be told, tt really doesn't matter when you get your fitness on - whether that is in the morning, in the afternoon, during your lunch break or in the evening. Your body is not more efficient at burning fat during any particular time of the day. Calories burned at 5:45 PM are just as good as calories burned at 5:45 AM.
Take that you early bird and your stupid worm!
Saturday, October 2, 2010
Breast Cancer Prevention - What You Can Do
Prevention is possible! There are some lifestyle changes that you can make to help prevent breast cancer.
I pulled this info from the Mayo Clinic, those guys know what's up!
Excerpted article from Mayoclinic.com
Can healthy eating and regular exercise really contribute to breast cancer prevention? So far, the evidence says yes. What's more, if you combine these risk-reducing habits with limiting your exposure to substances that promote the disease, you'll benefit even more.
When it comes to breast cancer prevention, the risks you can't control — such as your age and genetic makeup — may loom large. But there are some breast cancer prevention steps you can always take on your own. Although these measures provide no guarantee that you won't develop the disease, they'll give you a start toward breast cancer prevention.
Diet and exercise tips for breast cancer prevention
Among the easiest things to control are what you eat and drink and how active you are. Here are some strategies that may help you decrease your risk of breast cancer:
1. Limit alcohol. A link exists between alcohol consumption and breast cancer. How strong a link remains to be determined. The type of alcohol consumed — wine, beer or mixed drinks — seems to make no difference. To protect yourself from breast cancer, consider limiting alcohol to less than one drink a day or avoid alcohol completely.
2. Maintain a healthy weight. There's a clear link between obesity — weighing more than is appropriate for your age and height — and breast cancer. This is especially true if you gain the weight later in life, particularly after menopause. Experts speculate that estrogen production in fatty tissue may be the link between obesity and breast cancer risk.
3. Stay physically active. Regular exercise can help you maintain a healthy weight and, as a consequence, may aid in breast cancer prevention. Aim for at least 30 minutes of exercise on most days of the week. If you haven't been particularly active in the past, start your exercise program slowly and gradually work up to a greater intensity. Try to include weight-bearing exercises such as walking, jogging or aerobics. These have the added benefit of keeping your bones strong.
4. Consider limiting fat in your diet. Results from the most definitive study of dietary fat and breast cancer risk to date suggest a slight decrease in risk of invasive breast cancer for women who eat a low-fat diet. But the effect is modest at best. However, by reducing the amount of fat in your diet, you may decrease your risk of other diseases, such as diabetes, cardiovascular disease and stroke. And a low-fat diet may protect against breast cancer in another way if it helps you maintain a healthy weight — another factor in breast cancer risk. For a protective benefit, limit fat intake to less than 35 percent of your daily calories and restrict foods high in saturated fat.
Like Nike says, "Just do it." Control what you can - and that's your lifestyle!
Friday, October 1, 2010
A Breast Cancer Story - My Mom
Many of us have been affected by breast cancer – sisters, friends, aunts, grandmothers, daughters and moms. All women who are just like you and me – they lead busy lifestyles, they love their family and friends, they have hopes and dreams and fears. One of those fears is probably the fear of this disease.
It is estimated that there will be over 250,000 new cases of breast cancer this year. The chance of a woman having invasive breast cancer some time during her life is a little less than 1 in 8. The chance of dying from this cancer is 1 in 35. But, the good news is that the death rate is going down due to early detection and better treatment.
There are some 2.5 million breast cancer survivors in the U.S. My Mom is one of those lucky women. She is a survivor.
This is her story.
Hearing the words
It was my last semester of college in 2003 when I got the phone call.
“Meg, they found a lump in my breast.”
Those words changed my world. This carefree 21-year old girl aged about ten years in a matter of minutes. I remember rushing over to my parent’s house to be with my Mom. I sat next to her and cried, trying to be the strong, supportive daughter, but was too scared to be. I remember struggling to ask the question that was on my mind, “Mom is it cancer?”
“Yes, Meg it is.”
My Mom had cancer.
It took me a long time to really wrap my head around that. It’s hard to attach a label like that to your Mom. Mom was never sick. Whenever I got the stomach flu or a cold, she always managed to stay healthy. She was as healthy as a horse. She rarely even had the sniffles.
But now, she had this big scary title, “A woman with breast cancer.”
We were all so confused because there was absolutely NO cancer on either side of our family. And certainly no breast cancer.
After lots of tears and vows to be strong. We were. The doctor immediately scheduled a lumpectomy and on a Tuesday, that nasty lump was removed.
Sort of.
Crumbling
Mom came home from the hospital and my Dad, sister and I waited on her hand and foot. We were just so happy that the lump that symbolized the most awful thing we could imagine was gone.
Then Mom got another phone call. The doctor told her that the tumor essentially crumbled when they were removing it and they couldn’t be sure that it was all gone. They were recommending a mastectomy, chemo and radiation to ensure that all of the cancer was gone. My Mom cried. And cried. And cried. She wanted to know “why?” “Why her?” “Why now?”
We all cried. Dad held her and cried, too. It was the hardest thing to see both of my parents crying and scared.
And the journey to recovery began.
Treatment
Mom had her mastectomy. She opted not to have reconstruction at the same time. She and Dad felt it unnecessary to have yet another surgery with the potential for complications. So Mom was left with one breast.
A port was installed for them to administer the chemo and she began treatments.
Her chemo treatments started out pretty well. She was a lot more tired than normal, sure, but not really nauseous or anything. We felt so blessed that things were going well. The lump was gone, all the parts that could have been left in the breast were gone, too. Her lymph nodes were clear, and they did the chemo just to be on the safe side.
She did lose all her beautiful thick hair, her eyebrows and eyelashes. She actually looked pretty darn cute as a baldy, though! Whenever her hair was starting to come out in clumps, she decided to go to her stylist and have her shave it all off. The patchy pieces just made it worse. She thought it was best to just get rid of it all.
She had cute wigs. And had fun with different hair colors and styles.
Mom never complained. She took it all in stride. She smiled, laughed and kept positive. Typical Mom – strong, strong, strong.
My college graduation came and went. She even threw me a graduation party that day. Cooked, socialized and did all of it with humor and grace.
The round that changed it all
Mom's second chemo drug was much more harsh. Taxitir is what I think it was called. Well that made her nauseated. Her skin started peeling. She got acne. She lost feeling in her fingers and toes. She was tired. And felt like doing very little. It was heart-breaking to see my Mom, normally so full of life, so run down and weak. The woman who never turned down a trip to Kohl's wanted nothing more than to rest and recuperate.
These rough treatments were done during the summer months, when Mom was out of school. So again, we were blessed. She was able to rest and recuperate, rather than work.
A little background, Mom is an English teacher and refers to herself as the Goddess of Grammar. Which is cute until she corrects you when you say things like “Me and Ad man…”
“No Meg, it’s Ad Man and I…”
Needless to say my Mom is a strong-willed woman, and when the school year started again she was convinced that she was fine to teach her little darlings. We all pleaded with her to take a little more time off. She needed to rest and she still had one more round of chemo left.
But she didn’t listen.
The sniffles
On Labor Day, Mom got the sniffles. Her weakened immune system was no match for those germy middle-schoolers. Her sniffles quickly progressed into a full blown cold and Dad urged her to go to the doctor.
By the time they got to the doctor, she was having a hard-time breathing. She was checked into the hospital to be monitored. I rushed over to see her that evening.
I held her hand as she took these short, gaspy breaths that did not sound right. She was all worried about her lesson plans for the next day. I told her that I would be happy to write down whatever she needed and bring it to the school first thing in the morning. She smiled and settled in. I gave her hugs and kisses and said that I would be back the next day as soon as I got off work.
At 4:00 in the morning I got a call on my cell phone. It was Dad.
“Meg, you better get back to the hospital. Your Mom is very sick. The doctor doesn’t think she is going to live.”
I was calm for some strange reason, maybe because I knew that God was watching over us all. I decided that I should take a shower. Strange that I remember that. Anyway, I took a shower, dressed and headed to the hospital. And there was my Mom laying in a hospital bed…in a coma. She had tubes down her throat and there were machines everywhere.
And my Dad...was broken.
It was like this surreal dream that I was going to wake up from, but just couldn’t.
My sister rushed home from Waco where she was going to school and we all waited. And waited. Hours in the intensive care waiting room. Friends and family came to visit. They brought us food and support. We didn’t eat.
Mom’s body was fighting pneumonia and the coma was to help her body recover more quickly.
My sister and I focused our efforts on trying to take care of our father. Who wouldn’t go home to sleep. He only left the hospital to shower. He wouldn’t eat. He got sick from the stress. And had to wear a mask when in Mom's room.
The two people who kissed our boo-boos, taught us how to tie our shoes, gave us advice, taught us to be moral and caring women - needed us.
One week passed. One tortured long week.
And then, she woke up. They took out the tubes. She had a scratchy throat and just couldn’t believe that she had been in a coma for over a week. We hugged her, held her hand and thanked God for his mercy.
Answered prayers
She survived. She survived. She was a survivor! A survivor! We wanted to scream it from the rooftops.
Her recovery after pneumonia and the coma was long. She was so weak at first and had lost so much weight. But our Dad nursed her back to health and before long, she was the spark plug that we knew and loved. And the doctor decided that the last round of chemo and the radiation wasn't totally necessary.
A very special Birthday
When it really hit me that we almost lost our Mom was on her birthday that year. I must have spent $200 on all kinds of gifts, cards and wrapping, which was a lot since I was making nothing at my first job out of college. I remember hugging her so tightly and thanking God yet again that she was here and healthy. I just had to buy all these things because just a month before I wasn’t sure if we would be celebrating that day.
And today, exactly seven years later she is in remission. 7 wonderful years. And in fact on October 12, Mom will turn 60!
My Mom battled and won. That Grammar Goddess, that beautiful, sweet, fun, amazing woman is a survivor.
Tears and Inspiration
I cry when I think about all of this. I often push the memories deep into the recesses of my mind because it was such a horrible time for me – for all of us. But I tell you all of this today because there are triumphs when facing this disease. There are wonderful stories of survival and inspiration.
My mom inspires me each and every day to be a better person, to push through adversity and to be as good a Mom to Baby E as she has always been for me. Here she is with Baby E.
So, my beautiful readers I am dedicating many of my posts this month to Breast Cancer Awareness, prevention, the Susan G. Komen Foundation, companies that are contributing to finding a cure and of course to my Mom.
I love you Mom and celebrate you this month and always!
It is estimated that there will be over 250,000 new cases of breast cancer this year. The chance of a woman having invasive breast cancer some time during her life is a little less than 1 in 8. The chance of dying from this cancer is 1 in 35. But, the good news is that the death rate is going down due to early detection and better treatment.
There are some 2.5 million breast cancer survivors in the U.S. My Mom is one of those lucky women. She is a survivor.
This is her story.
Hearing the words
It was my last semester of college in 2003 when I got the phone call.
“Meg, they found a lump in my breast.”
Those words changed my world. This carefree 21-year old girl aged about ten years in a matter of minutes. I remember rushing over to my parent’s house to be with my Mom. I sat next to her and cried, trying to be the strong, supportive daughter, but was too scared to be. I remember struggling to ask the question that was on my mind, “Mom is it cancer?”
“Yes, Meg it is.”
My Mom had cancer.
It took me a long time to really wrap my head around that. It’s hard to attach a label like that to your Mom. Mom was never sick. Whenever I got the stomach flu or a cold, she always managed to stay healthy. She was as healthy as a horse. She rarely even had the sniffles.
But now, she had this big scary title, “A woman with breast cancer.”
We were all so confused because there was absolutely NO cancer on either side of our family. And certainly no breast cancer.
After lots of tears and vows to be strong. We were. The doctor immediately scheduled a lumpectomy and on a Tuesday, that nasty lump was removed.
Sort of.
Crumbling
Mom came home from the hospital and my Dad, sister and I waited on her hand and foot. We were just so happy that the lump that symbolized the most awful thing we could imagine was gone.
Then Mom got another phone call. The doctor told her that the tumor essentially crumbled when they were removing it and they couldn’t be sure that it was all gone. They were recommending a mastectomy, chemo and radiation to ensure that all of the cancer was gone. My Mom cried. And cried. And cried. She wanted to know “why?” “Why her?” “Why now?”
We all cried. Dad held her and cried, too. It was the hardest thing to see both of my parents crying and scared.
And the journey to recovery began.
Treatment
Mom had her mastectomy. She opted not to have reconstruction at the same time. She and Dad felt it unnecessary to have yet another surgery with the potential for complications. So Mom was left with one breast.
A port was installed for them to administer the chemo and she began treatments.
Her chemo treatments started out pretty well. She was a lot more tired than normal, sure, but not really nauseous or anything. We felt so blessed that things were going well. The lump was gone, all the parts that could have been left in the breast were gone, too. Her lymph nodes were clear, and they did the chemo just to be on the safe side.
She did lose all her beautiful thick hair, her eyebrows and eyelashes. She actually looked pretty darn cute as a baldy, though! Whenever her hair was starting to come out in clumps, she decided to go to her stylist and have her shave it all off. The patchy pieces just made it worse. She thought it was best to just get rid of it all.
She had cute wigs. And had fun with different hair colors and styles.
Mom never complained. She took it all in stride. She smiled, laughed and kept positive. Typical Mom – strong, strong, strong.
My college graduation came and went. She even threw me a graduation party that day. Cooked, socialized and did all of it with humor and grace.
The round that changed it all
Mom's second chemo drug was much more harsh. Taxitir is what I think it was called. Well that made her nauseated. Her skin started peeling. She got acne. She lost feeling in her fingers and toes. She was tired. And felt like doing very little. It was heart-breaking to see my Mom, normally so full of life, so run down and weak. The woman who never turned down a trip to Kohl's wanted nothing more than to rest and recuperate.
These rough treatments were done during the summer months, when Mom was out of school. So again, we were blessed. She was able to rest and recuperate, rather than work.
A little background, Mom is an English teacher and refers to herself as the Goddess of Grammar. Which is cute until she corrects you when you say things like “Me and Ad man…”
“No Meg, it’s Ad Man and I…”
Needless to say my Mom is a strong-willed woman, and when the school year started again she was convinced that she was fine to teach her little darlings. We all pleaded with her to take a little more time off. She needed to rest and she still had one more round of chemo left.
But she didn’t listen.
The sniffles
On Labor Day, Mom got the sniffles. Her weakened immune system was no match for those germy middle-schoolers. Her sniffles quickly progressed into a full blown cold and Dad urged her to go to the doctor.
By the time they got to the doctor, she was having a hard-time breathing. She was checked into the hospital to be monitored. I rushed over to see her that evening.
I held her hand as she took these short, gaspy breaths that did not sound right. She was all worried about her lesson plans for the next day. I told her that I would be happy to write down whatever she needed and bring it to the school first thing in the morning. She smiled and settled in. I gave her hugs and kisses and said that I would be back the next day as soon as I got off work.
At 4:00 in the morning I got a call on my cell phone. It was Dad.
“Meg, you better get back to the hospital. Your Mom is very sick. The doctor doesn’t think she is going to live.”
I was calm for some strange reason, maybe because I knew that God was watching over us all. I decided that I should take a shower. Strange that I remember that. Anyway, I took a shower, dressed and headed to the hospital. And there was my Mom laying in a hospital bed…in a coma. She had tubes down her throat and there were machines everywhere.
And my Dad...was broken.
It was like this surreal dream that I was going to wake up from, but just couldn’t.
My sister rushed home from Waco where she was going to school and we all waited. And waited. Hours in the intensive care waiting room. Friends and family came to visit. They brought us food and support. We didn’t eat.
Mom’s body was fighting pneumonia and the coma was to help her body recover more quickly.
My sister and I focused our efforts on trying to take care of our father. Who wouldn’t go home to sleep. He only left the hospital to shower. He wouldn’t eat. He got sick from the stress. And had to wear a mask when in Mom's room.
The two people who kissed our boo-boos, taught us how to tie our shoes, gave us advice, taught us to be moral and caring women - needed us.
One week passed. One tortured long week.
And then, she woke up. They took out the tubes. She had a scratchy throat and just couldn’t believe that she had been in a coma for over a week. We hugged her, held her hand and thanked God for his mercy.
Answered prayers
She survived. She survived. She was a survivor! A survivor! We wanted to scream it from the rooftops.
Her recovery after pneumonia and the coma was long. She was so weak at first and had lost so much weight. But our Dad nursed her back to health and before long, she was the spark plug that we knew and loved. And the doctor decided that the last round of chemo and the radiation wasn't totally necessary.
A very special Birthday
When it really hit me that we almost lost our Mom was on her birthday that year. I must have spent $200 on all kinds of gifts, cards and wrapping, which was a lot since I was making nothing at my first job out of college. I remember hugging her so tightly and thanking God yet again that she was here and healthy. I just had to buy all these things because just a month before I wasn’t sure if we would be celebrating that day.
And today, exactly seven years later she is in remission. 7 wonderful years. And in fact on October 12, Mom will turn 60!
My Mom battled and won. That Grammar Goddess, that beautiful, sweet, fun, amazing woman is a survivor.
Tears and Inspiration
I cry when I think about all of this. I often push the memories deep into the recesses of my mind because it was such a horrible time for me – for all of us. But I tell you all of this today because there are triumphs when facing this disease. There are wonderful stories of survival and inspiration.
My mom inspires me each and every day to be a better person, to push through adversity and to be as good a Mom to Baby E as she has always been for me. Here she is with Baby E.
So, my beautiful readers I am dedicating many of my posts this month to Breast Cancer Awareness, prevention, the Susan G. Komen Foundation, companies that are contributing to finding a cure and of course to my Mom.
I love you Mom and celebrate you this month and always!
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