New Years-Resolutions that Stick

"We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day"

-Edith Lovejoy Pierce

Website: Free, helps set up a plan for you if your goal is weight loss, eating right or exercising http://traineo.com/. AND set up email reminders...intermittent to be specific-which is the most effective for behavior change (I am interested in health but my true passion in life is behavior management!!) http://www.hassleme.co.uk/

2011 is upon us. A new year with a new chance for a fresh start. 45% of Americans make New Year's Resolutions. Ranking top at the list are exercise, diet, quitting smoking and managing money.

Now, how many of those people keep it up?

-past the first week: 75% (yes 25% of people quit their goal after a week!)

-past 2 weeks: 71%

-After one month: 60%

-After 6 months: 45%

-After a year: 10%

Maybe we should start calling them New Week Resolutions. Yes, over half of all people don't make it to the summer with their Resolution. You are probably shaking your head thinking you made the same resolutions-you even got a spankin' new pair of running shoes to start the New Year right?! Well, don't let the statistics get you down, but rise above and do something that will stick this year!!

Make it attainable. So many people say "I am going to lose 30 pounds" but that is a whole lot of weight and not an easy feat by any means. These huge, daunting goals all too often cause people to crash and burn. Change your goals to something that are able to be done in a relatively short time span. You may be working on 30 pounds all year (assuming you last that long) and that can be discouraging but if you say I am going to lose 5 pounds-then you can celebrate when you reach it and set out for another 5. The same concept can be applied to all goals from exercising (don't say you are going to compete in the Inaugural Texas Ironman competition if you are just starting to work out), eating right (you can't keep a card-free lifestyle for a year-hard and not at all healthy) or any goal you set out to achieve.

Chose one goal. One is hard enough to keep up for a year. Saddling yourself up with 3 or 4 will only doom you for failure. Select one (maybe 2) that is truly important to you and work from there. Change takes time so keep the other ones for years following.

Write it down. We all write down what our goal is but how many write a specific action plan? Do we think a piece of paper with 'loss weight' scribbled at the top is going to motivate us? Make a timeline, write what specific behaviors need to be changed, plan when/where/how you plan to accomplish this and use this as a time to pinpoint what stimulus' cause you to stumble.

Tell everyone you know. The more people you tell, the more that will hold you accountable. It is a whole lot harder to quit when you know people are cheering you on!

Reward yourself (thanks Pavlov...yes, I am a huge nerd!). He would pair the reinforcement with a stimulus and the desired behavior so that the dog eventually produced the behavior without a reinforcer but simply the stimulus. If you have resolved to eat better than do something good for yourself when you pass on that chocolate cake at the company dinner. You cannot do something without seeing the benefits and allowing yourself to feel good about the hard work. It is ok to make a big deal out of each small effort! It will help you with success in the long run!

Frequent self-monitoring. Check in on yourself and be honest on how you are doing. It is not the end of the world if you manage to make excuses from going to the gym for a week-it becomes a problem when that is a habit. If you have predetermined checkpoints you will be able to evaluate your efforts and revise if necessary. You will see where you have slipped and reward yourself for the areas of success. Calvin is right-we don't need to change every aspect of who we are. We are 'fearfully and wonderfully made' and New Years is another day to recognize that!

Wow, these sound familiar? Probably because these are cliche (and effective) motivational strategies for all of life's commitments. New Years is really just another day but has been a marked time in which many re-evaluate their life. Well, one suggestion is to tell everyone, so I suppose I should follow my own advice (but I am actually sorta-breaking another). I have made New Years Resolutions for the first time ever-crazy, huh?-one of which is to take more pictures. Not really so much of a resolution just a way to be more conscious of it! The real one is to do the One-Year Bible. The pastor at my church challenged us to take 2011 to work through it and really talked about how effective it was for him and many of those around him. I am pretty bad about getting set in my ways, in all aspects of life really, and sticking to the chapters I really like. This is a great way to step out of my comfort zone and see the powerful things the Lord has to say (yes, this includes Leviticus!)

Happy New Years! Be sure to eat your black eyed peas-without guilt, they are low fat! :)

Megan

Life Lessons Learned From Marathon Running

"If you want to win something, run 100 meters. If you want to experience something, run a marathon"

-Emily Zatopek

Website: working out requires energy (read yesterday's post) and the right foods can maximize this http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-foods-for-runners/?esrc=nwfitdailytip101910&email=2686729334

Not everyone is going to run a marathon...or even train for a 5k for that matter...but there have been some pretty great things I have learned as I have gotten ready for my past 2. These are the 5 biggest lessons I have learned throughout my marathons...there are about a thousand, but to keep the post from being 18 pages, I chose the top 5. I am sure the second I walk away from the computer I will think of at least 4 more that can be added but for now, this is a start (I may have another post later when I think of more!)

1. The challenge is in the journey, not the destination

OK this is cheesy but bear with me for a minute! When I reflect on marathon #1 I see the biggest hurdle was the months of training I went through. Yes, the 26.2 miles were pretty brutal, but I had thousands of other runners, adrenaline, a team of supporters, and the vision of the end in sight. It was the Saturdays in which I set out for an 18-mile run, alone, in 40 degree weather, that really built my strength. Character is built through the challenges, and I saw this clearly in training. Each run was a new opportunity and a new challenge-was I going to push myself another mile or was I going to give in to the desire to give-up and go home. I can't pretend like it was easy for me by any means, but the feeling of accomplishment as I crossed the finish line made the months of work so worth it. Had I not pushed myself and worked so hard I would not have been able to complete it.

2. The power of rest

It is not just runners who forget this value, Americans are always on the go. We move from one thing to another, pushing our body past the point of exhaustion, and give ourselves minimal rest to recover. Fact-you WILL crash if you don't take time to slow down every once in a while. I am 100% guilty of not knowing how to do things in moderation, I can tend to be a little bit of a workaholic and have always found myself going above and beyond. I have to constantly remind myself that this will lead me straight to burn-out! As a runner, the rest days are every bit as important as long runs days. This does not mean rest from running so that you can swim or pull up those weeds you have been ignoring, this is REST! It is so important to allow your muscles a break to recover and get the strength needed for another push. In life, if we don't allow ourselves a break to breathe, sit and clear our mind of stress (what a foreign idea, I know!) then we can't get strength for another day's push.

3. Goals require sacrifices

If running a marathon was easy then there would have been 90,000 people registered for the marathon's lottery (there were 30,000-and 22,000 got it). For one, training takes so much time. On Wednesday nights, after a full day of work, I have my medium runs-which get up to 10 miles, or 1 1/2 hours. I have to keep this in mind, go in to work earlier, work throughout the day, and leave so that I can fit it in. I have gotten so used to scheduling a lot of my life around these runs, and thinking weeks in advance so that I can ensure things don't interfere with runs. My family left Louisiana early so that I could get back and run before it was dark, I have to be mindful of what I eat on Friday nights so that it won't affect me on a Saturday run, I have to say no to friends so that I can get sleep-these have been huge sacrifices but I keep my goal in mind. "No one said it would be easy, they only said it would be worth it"

4. The people who care about you are your biggest supporters

I absolutely loved my first marathon, clearly or I wouldn't be gearing up for a second. Yes, the accomplishment was huge and the people around me were great but my favorite memory is rounding a corner to see lime green "Team Megan" shirts on my family. My mom drove me to Dallas and my brother and sister-in-law met us up there...not exactly a fun and exciting vacation by any means. Joel and Lindsay met me at the bottom of the hard hills to run up them with me and offer encouraging words every step of the way. My entire family has been behind me on this journey and I honestly don't think I could do it without them. It is crazy to admit, but there are a lot of people who aren't supportive of the goals you are working for. So many times I had people question me for what I was doing or try to get me to skip runs. Whether it is a healthy lifestyle (they will judge the things you order when out to eat or try to convince you to eat that second piece of cake), exercising (they tell you to just take 1 day off....or 2), or even that promotion at work (they will make you feel guilty when you have to pass on a hangout in order to complete a project). Truth of the matter is these people are typically jealous that you are doing what they wish they could be, but the people who aren't supportive are not the ones to surround yourself with. Find those that will be your teammates, encouragers and supporters so they can help get you through the hard times and share in the victories!

5. One step at a time

When I set out for a long run, I do not tell myself "I am going to run 20 miles" but rather I think about checkpoints along the way. When I run I am working for the next checkpoint that eventually get me to the final destination. With my first go-around, it was mile by mile. I knew each mile along the way and would revel in the small victory of getting through another mile. This training I am actually working for increments of 30 minutes. At the end of 30 minutes, I get a Gu-Chew (energy training gel). Knowing that I reached another checkpoint gives me a new found energy to push forward to the next goal. Any goal can be daunting and seem unattainable, but stepping away from the big picture and taking it little steps at a time can help you to achieve anything. So many times I don't even realize how close I am getting to the final goal, because my eyes are set on the smaller steps of the journey. All of a sudden you have hit your goal-and it didn't seem so bad after all!

Well, that was 5 and my head it already spinning with more lessons. To spare you from reading a novel, I will save those from later. Whether your goal is fitness, health, work, family, or anything in between, take the journey and really set out to achieve it actively!

What better time than New Years for renewing/setting new goals!

Megan

Protein for Everybody

"Health is a relationship between you and your body"

-Teri Guillemets

Website: We all have time for a good, filling breakfast! No more excuses to skip or just grab a poptart on your way out the door!! http://www.womenshealthmag.com/fitness/healthy-breakfast-ideas?cm_mmc=ETNTNL-_-2010_12_09-_-HTML-_-dek

We are what we eat. And with protein, literally this is true. Our hair, nails, skin and bones are composed mostly of protein and animal products fuel the muscle growing process. We don't have to follow Gaston's lead and eat 5 dozen eggs to be the size of a barge in order to benefit from protein!

Eat More

56 grams used to be the recommended amount of protein a day but for most of us that is not enough. If you are sitting here thinking "I don't want to bulk up", kick that thought-proteins benefit goes so much farther than just muscles! It dulls hunger and can help prevent diabetes and obesity.

So, how much do we actually need? Hop on a scale and think honestly about your workout intensity. If you are at a high intensity/training level, muscles thrive on about .77 grams of protein per pound...I eat a lot of protein, but this still took me by surprise! For those who workout 5 days or more, you need about .55 grams per pound, and 3-5 days, you should be getting around .45 grams per pound.

If weight loss is your goal-KEEP PROTEIN HIGH! Muscle burns calories faster than fat and keeps your metabolism high. So as you cut calories, you should be increasing protein intake.

No, it's not all the same

A protein is a protein is a protein...right?! Actually, no. Nuts and beans do in fact provide a good source of protein but they are not complete protein like animal proteins that provide the right proportions that your body needs.

Vegetarians are not completely out of luck here-it is possible to make plant protein complete by mixing legumes, nuts and grains in a meal-but you need to consume around 20% more plant proteins to reap the benefits of animal proteins.

Think about the clock

All day long, the body is breaking down proteins...even while I lay on the couch watching another episode of Friends! But, the body gives a surge of energy for 3 hours following the consumption of protein. The majority of us eat our proteins for dinner-steak, chicken, fish...all dinner foods right? Well, this gives us a very small window to use the protein effectively.

Douglas Paddon, PhD claims "There is only so much you can put in to maximize performance, the rest is spillover". Your body can only process around 30g of protein at a time, so you can't try to cram it all into one meal.

So to lose less overall, eat proteins at every meal and snack on proteins in between. And this again is my plug to eat protein for breakfast! People who eat a protein-rich breakfast (such as eggs) eat on average 200 calories fewer a day!

Fuel your workouts

Every guy in the gym wandering around trying to impress people with his brownish-black protein shake knows workout fuel comes from protein, but many of these guys don't know when, how much or what this protein should really be.

Researchers suggest maximizing performance by splitting protein intake to both before and after a workout-around 10 to 20 grams at each intake. Few of us are training for an Ironman, so protein during a workout is really not necessary. Not eating protein following can actually make your lifting counterproductive. Proteins provide the amino acids to rebuild what is broken down in weight-lifting. As runners/endurance athletes, proteins build enzymes to allow our bodies to adapt to the strain placed on it for such a long period of time.

Grab bread for your turkey because carbs following exercise will help raise insulin and slow protein breakdown. Also, you will be using the carbs for energy replacement rather than relying on stored proteins.

So go ahead and whisk up those eggs...maybe an omelet with some leftover Christmas turkey!

Megan

DailyMile

"What is not started today is never finished tomorrow"

-Johann Wolfgang von Goethe

Website: www.dailymile.com

So you may have noticed a new addition to the blog (other than an overdo background change!) I recently found DailyMile and have become obsessed!!

It is created as a facebook for athletes but have some really fun features! Going off yesterdays post, it is a great way to go public with your goals and plans so that you have people helping keep you accountable. There is an option to "motivate" your friends, and you can send them little encouragements to help them in their own personal training. to It is also a way to create that "fit identity" I mentioned yesterday. During set-up, you can set yourself as a runner, cyclist, athlete, tri-athlete, or swimmer. I got my brother hooked last night and am so excited to share the fun with you too!

My absolute favorite part of the website is how it tracks your training. Your profile shows your weekly workouts/mileage but you are able to get a list on your whole entire training from the start. I went through and entered all my runs throughout the marathon training. It keeps a log on how many total miles you have done, time, pace, distance, and calories burned.

There are also some fun stats that are fun to look at. Since my training began I have burned 152 doughnuts, saved 13 gallons of gas, powered 907 TVs and have covered 1% of the earth!

If you are competitive you are able to compete against your friends or join one of the many created competitions that are out there. They have everything from seeing how many people can run 1/2 a mile a day to seeing who can run the most miles in January. I actually recently won a competition on who ran the farthest on Christmas-you don't get anything but a pat on the back, but it was exciting and a good motivator to keep going!!

You can put in your planned races and it will help keep your goal in sight and gives you a countdown (as you can see on the side of the blog)

It also allows you to put in other workouts and cross-training. Lifted weights for an hour? Log that! Yoga? Log it!

I recently found this so I am sure I haven't found all the awesome features it provides, but it is a great way to implement technology into your own personal goals. There is everyone on there-those just getting started into walking everyday to those crazy Ironman tri-athlete!!

In fitness,

Megan

Motivation Make-Over

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending"

-Unknown

Website: Stay healthy from head-to-toehttp://eatthis.menshealth.com/slideshow/best-foods-every-part-your-body?cm_mmc=ETNTNL-_-2010_11_12-_-HTML-_-1

With New Year's coming, the gyms will be crowded and the veggie aisle will be crowded. But how long does it last? Come February, many of those treadmills will be empty and the carrots will remain untouched. How can you motivate yourself to make changes that will actually last? Research has shown that the average weight-loss plan fails after only 2 weeks!

Doing something for 30 days strengthens the brain's neural pathways and increases the likelihood that you will begin to do it on auto-pilot. The first month is the hardest, so make a plan you can stick to without losing motivation.

WEEK 1...START SMALL

-Baby steps-start small. If you start on a celery sticks and water diet you will crash and burn faster than you can say "doughnut"! Try to make one change a day this week. Add a new fruit to breakfast, go for a walk during your lunch break, skip that before-dinner cocktail. Once you start taking little improvements it will be easier to add more ambitious changes later on.

-Finite willpower-Research has shown people have a limited amount of willpower biologically. There is only so much we can resist before we crash and burn. During week 1, avoid tempting situations such as walking past the doughnut shop on the way to work and don't completely deprive yourself.

-Mind over body-Don't say you SHOULD or you HAVE TO exercise but rather replace that with vocab such as you WANT TO. Set your mind on your goals instead of making it a chore.

-Write it-Write down your goals and you are more likely to stick to

WEEK 2...KICK CRAVINGS

-Sweet tooth-Severely limiting yourself can cause your body to feel deprived and increases the likelihood you will splurge. Limit your sweet intake to 10% of your daily calories. This allows you some breathing room without adding an extra hole to your belt.

-Work it-Thinking about a peanut butter cup? Try getting outside to go for a walk to help get your mind off it. A recent study showed that exercise can help keep appetite in check for 24 hours.

-The apple test-How do you know cravings vs. true hunger? The apple test is asking yourself would you eat an apple? If the answer is no it is most likely a craving!

WEEK 3...GET SUPPORT

-Go public-tell your friends and family your goals or start a blog. This holds you accountable and others are there to support you in your efforts.

-Get your friends fit-find a workout buddy that will hold you accountable to getting to the gym. People that workout together will typically go more often and stay longer. It makes working out more enjoyable and gives you someone to share your struggles and successes with.

-Get competitive-Go for a walk with someone who is faster than you, try to get up the stairs faster than someone in an elevator, beat the fellow shopper to the storefront, or even sit next to a quick rider in cycling class. This gives you something to aspire to and keeps the motivation high.

-Setting alarms-set one to go off when you are planning to workout and set alarms every 3-4 hours to have a snack to keep your metabolism high and blood sugar level

WEEK 4...ALMOST THERE

-Think about your efforts-be honest with yourself about the changes you have made. Which ones do you truly believe you can keep? The efforts you see yourself stick to, keep it up...the ones that are not easy, modify. Maybe you only have 1 beer with dinner instead of 2 or you hit the gym 4 times instead of 7.

-Your identity-make working out just another part of who you are. This healthy lifestyle is not a crash diet but rather just another part of your life. Something attainable, doable and enjoyable. If you bike, you are a cyclist. If you run, you are a runner.

-Room for mistakes-No one is perfect. I am sure even Lance Armstrong missed some rides during his training. Don't beat yourself up for a missed date with the elliptical. Just jump right back on the horse the next day. One too many Christmas cookies this Christmas? No sense in laying awake regretting the extra calories. Just make each day a fresh start and a new chance to move forward

-Life happens-Your meeting runs over at work and you miss that step class you were planning for? Have a plan B...a jog around the block, squats in the comfort of your own home, something is better than nothing. Dinner with the boss? Look at the menu online and select a meal that will not kill your hard work.

-Say goodbye to your No-Can-Do-Replace this with "I think I can! I think I can!" Truly believing in your power to succeed will greatly increase the likelihood that you will do just that. Self-fulfilling prophecy at it's finest!!

Make changes that stick...wether it's a new years resolution or just a goal for a fitter you! Hope you had a fabulous Christmas! :)

Megan

My New Toy

‎"Running teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."

-PattiSue Plumer

WEBSITE: http://eatthis.womenshealthmag.com/content/truth-behind-coffee-labels?cm_mmc=ETNTNL-_-2010_12_07-_-HTML-_-1 I am a coffee addict, what can I say?!

Christmas has come and gone in our household and it was a great time to relax and spend time with family. We had a sweet time at church, eating and being together. As always my parents...er, I mean Santa...were way too generous! (Thanks mom and dad :) )

Well, I had asked for the Garmin Forerunner 305 and used it yesterday. SO FUN! I had a long run yesterday so this little watch came in handy for the 18-mile trek!

So what do I love about it?

*Heart Rate Monitor-It comes with a heart rate monitor so you can accurately keep track of you HR zone and it is a more accurate calorie count

*Tracks distance, pace, and time in a very easy to see format

*You can set time or distance alerts that will let you know when you reached your goal (great for those 3 hour runs so you aren't checking your watch every 5 minutes!)

*It's a GPS on your wrist-you can get routes and see where water/bathrooms/etc are...allowing you to go on adventures without worrying about getting lost

*You can set the timer to stop when you stop moving so if you are stuck at a red light or using the bathroom, you aren't having time against you

*Computer software to analyze your run-you can plug the watch into your computer and get the full stats on the run. You can edit the route or features and use it for a future run.

*Mini-stats on the watch-after the run you can see calories, avg. HR and avg. pace and how that compares to your history

*Can be used multi-sport-so cyclists and swimmers can benefit from this fun toy!

*Running buddy-I haven't tried this but sounds fun! The watch sets up a "running challenger" and, just like in old video games, you are "playing" against the computer. The figure on the watch screen tells you how far behind/in front of you he is and you are trying to get to the finish line first.

*Quick/Intervals/Advanced Workout features allow you to set up your goals in terms of distance/pace/time and get the stats on how you did after your run

The owners manual was huge...this watch does SO much and I can't wait to play around with it. After my run yesterday I am already hooked!!

Hope your Christmas was truly blessed

Megan

12 Days of Christmas

"From Home to Home, and heart to heart, from one place to another. The warmth and joy of Christmas, brings us closer to each other."

-Emily Matthews

(My little Christmas tree I set up in my apartment this year!!)

My own 12 Days of Christmas...fitness style (feel free to sing along :) )

12 People Laughing

We had 12 people over last night to celebrate Christmas with my mom's side. Such a fun night complete with Beatle's Rockband and plenty of food to eat for the next year.

11 Almonds Roasting

11 almonds are about 100 calories and are heart-healthy, high protein, aid in weight loss and very filling. Don't forget tremendously delicious!

10 Dollars Saving

Save just $10/week. The average cost of a gym is about $40/month-only $10 a week. Could you buy the store brand milk and save your money to get that gym membership this year?

9 Dips for Dunking

2 tablespoons of salsa is only around 9 calories. It is a calorie-watchers best friend. What a great substitute for dunking, spreading and enjoying! Plus, it is complete with lycopenes (linked to prevent certain cancers) and chili-peppers (linked to anti-inflammatory, anti-cancer, anti-ulcer, and anti-bacteral)

8 Left and Counting

There are 8 days until New Year's. Is there a fitness/health goal you have for 2011? If not, you have 8 days to think of one! Having an attainable goal could be just what you need to get going. Don't start something without a plan in tact so you have motivation and accountability.

7 Mornings Filling

Eat breakfast 7 days a week. I sound like a broken record, but this is my favorite health rule! I absolutely love breakfast...I love rolling out of bed and going to get something delicious to eat. Too many dieters skip this meal in hopes of cutting calories and end up making big mistakes later on. More calories in the morning actually has been shown to cause you to eat less throughout the day. So have a protein-rich, fiber-full, delicious breakfast this Christmas morning!!

6 Days to Workout

Try to workout about 6 days a week (yes, we all need at least one day of rest or your body will hate you!) Not all of these need to be crazy intense-mix it up! Try some intervals, some yoga, some running/walking....whatever gets you going.

5 VEG-TAAAAA-BLES (yes, I tried to fit this one into the song-music isn't my strong point)

5 servings of vegetables a day. Don't pass up the veggie tray on your way to the chex mix. Be sure to make room for the fresh carrots, tomatoes and broccoli (and this doesn't mean drenched in ranch dressing...)

4 Cel-a-brating

All-in-all we actually celebrate Christmas 4 times. We do my mom's side (last night for the first time in a long time, so fun!), my immediate family on Christmas Eve, my parents and brother on Christmas day, and my dad's side the day after Christmas. Such a sweet time with family-I LOVE this time of year! Enjoy whatever your family/friends do for Christmas. This doesn't mean pile high your sweets-but it is ok to let loose a little bit.

3 Miles Waiting

3.11 miles is the length of a 5k. So you had one too many glasses of egg nog this year, make training for a 5k your New Year's Resolution!

2 Friends A-sharing

2 sweet South African friends came to the house last night. They shared a little bit about Christmas in their culture and how it is different there. Instead of Santa bringing gifts Christmas morning they draw names out of a hat and you have a "secret buddy" for the next year.

And a Baby Born this Christmas Day

1 baby born in a manger. Christmas cookies, pretty packages and spiced cider are nice but the real reason for this season is Jesus!

Merry Christmas :)

Megan

My Healthy and Not-So-Healthy Christmas Creations

"As we struggle with shopping lists and invitations, compounded by December's bad weather, it is good to be reminded that there are people in our lives who are worth this aggravation, and people to whom we are worth the same"

-Donald E. Westlake

WEBSITE: Set a Holiday Spread that has a few healthy choices http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/seasons-eatings-healthy-holiday-recipes/?sssdmh=dm17.484608&esrc=nwfitdailytip111910&email=2686729334

What says Christmas better than some good ol' Christmas cookies?! My mom and I spent a large portion of yesterday baking anything and everything you could possibly imagine. The first thing my dad said when he walked in the pantry was "wow, that's a lot of food!". Hope the family comes hungry!!

Well I am not some crazy person that is going to tell you to skip over all the good stuff and head straight for the vegetables. Don't throw your healthy lifestyle out the window, but do ease up and enjoy!!

I was pretty happy with some of the baked goods so if you have some extra baking to do, I figured I would share my creations. I made these low-fat, whole-wheat gingerbread muffins (mine were actually dairy-free but that's up to you) and these absolutely adorable chocolate-peppermint mini brownies...I bet you can guess which one is the "not-so-healthy".

Well, I am far from a whiz in the kitchen so I must admit I took the boxed-mix route rather than homemade. That's not too say it can't be recreated from scratch but these were easier and my taste-buds approved! The recipe calls for 1 stick of butter but throw in 2 tablespoons of applesauce and you have a low-fat creation. I used lactaid instead of milk to account for my sister-in-law and my lactose intolerance. Threw them in some muffin pans and baked for 15 minutes...couldn't be easier! What sounds better than a little gingerbread for Christmas morning breakfast :)

It is a good thing I took the quick, easy route for the muffins because my mini-brownies were not so easy! They were worth the effort though! I found this recipe on the Growing Gourmets blog and just had to give them a try!

Peppermint Brownie Kisses
Double Chocolate Brownie Recipe

1 stick unsalted butter, cut into large pieces
8 ounces bittersweet chocolate, chopped
1 1/4 cups sugar
3 large eggs
1/4 cup unsweetened cocoa powder
1/2 teaspoon salt
1/2 teaspoon baking powder
3/4 cup all-purpose flour, sifted


Preheat oven to 350 degrees. Spray cooking oil into cups of 2 mini muffin pans. Melt butter and chocolate in a double boiler or a heatproof bowl set over a pot of simmering water, stirring until smooth. Remove from heat, and whisk in sugar. Whisk in eggs, 1 at a time, until combined. Whisk in cocoa and salt. Fold in flour until combined.

Scoop batter into muffin tins. Bake until set and a toothpick inserted into the center comes out with moist crumbs, 20-25 minutes. Let cool slightly in pan, about 15 minutes. Lift brownie cups from pan with a knife and transfer to a wire rack. Let cool completely. Pipe peppermint frosting onto brownies in a swirl pattern. Sprinkle with crushed peppermint.

Peppermint Frosting
3 1/2 c. powdered sugar
1/4 c. butter, softened
3 tbsp. milk
1/2 tsp. peppermint extract
red food coloring (used to your liking)

I spent the majority of the time perfecting the piping of the icing and sprinkling on the peppermint in just the right fashion. You could say I was a little OCD about it but I was pretty happy with how they turned out!!

Hope you are having a very Merry Christmas! What is your favorite Christmas goodie?

Megan

Don't Let Your Knees Slow You Down

"

The joy of brightening other lives, bearing each others' burdens, easing other's loads and supplanting empty hearts and lives with generous gifts becomes for us the magic of Christmas"

WEBSITE:I am very much a pie person! I can pass up ice cream and cookies easily but have a huge weakness for pie! Have your pie and eat it too http://www.fitnessmagazine.com/recipes/desserts/low-calorie/guilt-free-pie-recipes/?sssdmh=dm17.490253&esrc=nwfitdailytip121810&email=2686729334

We bend them, kneel on them, run on them and jump with them, yet few of us give our knees a second thought. It is the most injury prone, and most complex joint in the body. Most runners and many exercisers you encounter will admit to some sort of knee pain throughout their journey, but should our knees slow us down?

I had always had slight knee pain but at about mile 20 of my first marathon they were throbbing. It was a kind of pain I had never felt before and I had no idea how I could continue on for 6 miles. Thankfully I finished, but I faced pain and soreness for a few weeks after that (which is to be expected, 26.2 miles is a big thing to ask of your body). I took some time off to rest and seemed to be doing better. Some of the pain has been coming back so I figured I would dedicate this post to keeping healthy knees :)

So what can be done at home for this nasty injury?

1. Get moving. Your knees take the brunt of your body weight and so excess body fat means extra stress on that joint. Keep your weight in the healthy range to avoid some unnecessary stress to the knee.

2. Look at your shoes. A lot of knee injury can be caused from overpronation (or the rolling inward of your foot). To know if you have it ask your doctor or put your tennis shoes on a flat surface. Is the wear on the inside heel? This can be corrected simply with supportive tennis shoes to prevent pronation.

3. Replace your shoes. Tennis shoes are only designed to last 400-600 miles. Don't let worn out tennis shoes lose the support your knee requires.

4. Check your alignment. Being bow-legged and knock-kneed is rough on your knees. Activities such as swimming and cycling have significantly less pounding to the joint and may be a better option for those out of alignment.

5. Don't run through it. GUILTY!! A lot of people think that because this is such a common injury it isn't a big deal so they ignore it and keep going. Pain is a sign that something is wrong...stop and deal with the problem correctly to prevent further injuries!

6. Change surfaces. Concrete and asphalt can take a toll on your knees so look for softer surfaces such as trails and running tracks. Also, downhill walking/running puts extra pressure on the knee joint as your try to brake with the hill. Try making a zig-zag as you go downhill or avoiding the downhill in general.

7. Cross training. Repetitive movement strengthen the muscles used while letting unused muscles weaken (therefore providing less support for your body). Mix it up-strength training, swimming, running, yoga, cycling. There are so many fun options!

8. Stretch. Not just your knees but surrounding areas. Get a good ham stretch, quad stretch, calf stretch, hip adductor and abductor stretch, and hip flexor stretch.

9. RICE it. Yup, you knew this one was coming. When you have overdone it, rest! Put some ice on it (20 minutes on, 20 minutes off) while keeping it elevated. When not icing, wrap it in a bandage to reduce swelling.

10. Massage it. No one will say no to a good massage right?! This won't help the actual structure of the knee but can increase circulation and loosen tight muscles that may be pulling on your knee.

Don't let knee pain sideline you from activities you enjoy. Be proactive and help keep your knees healthy and strong!

Megan

Holiday Party Pig Out

"May peace be your gift at Christmas and your blessing all year through"

-Unknown

Website: http://www.fitnessmagazine.com/recipes/desserts/low-calorie/recipe-makeovers-low-cal-holiday-cookies/?esrc=nwfitdailytip112310&email=2686729334 Low calories Christmas cookies!

With Thanksgiving and Christmas, the dreaded buffet can hit pretty hard. The diet will start in January right?

It's hard to hit a party and not pig-out with every type of cheese and dips within an arms reach. Enjoy the party but protect your waistline. Yes, you can have dessert :)

First, remember Christmas is all about family and friends. Enjoy their company and the precious time you get this season. Have fun at the party and their is no need to eat celery all night-it is ok to relax some but this doesn't mean your plate should resemble Mount Everest!

4 things to AVOID this Christmas party season:

1. Arrive at the party hungry. All to often people skip/severly limit their consumption throughout the day in order to make up for the over-indulgence that is bound to happen. Save up your calories right? Wrong! Being famished will send you on the fast track to poor decisions. Instead, limit your refined carbs and fats throughout the day and replace them with proteins and fibers to help you feel full so you only eat what you are truly hungry for at the party.

2. Working out as an excuse to eat more. The average person consumes 5000 calories at a Christmas meal! That is a serious exercise session if you hope to compensate for that, plan on running about 50 miles to work that off!! Instead, try adding 10 minutes to your workout throughout the week and not letting your mind take this as a free card to eat whatever you want this Christmas.

3. Try a little bit of it all. We all know the drill, grab the plate, walk the buffet, grab one piece of everything in sight. You wouldn't want to miss anything good! Research has shown that too many types of food can stimulate your appetite. Instead survey the spread and decide on the few things you truly want. After eating, get away from the buffet to eat and then throw your plate away...you will be less likely to walk back for more.

4. Giving up. Just because you had one too many mini-quiches for an appetizer does not mean you should throw in the towel and continue to eat poorly. Turn on the pause button and make a plan for the rest of the night.

Now that you have strategized, what in the world do you eat so you don't go overboard!

1. Dips (Just because you put it on a carrot does not mean it's healthy):

-Try Salsa (9 calories) or hummus (54 calories)

-Avoid spinach dip (78 calories) and cream cheese salmon (70 calories)

2. Cheese (cheese platters just make it truly Christmas right?)

-All cheeses are high in protein but stick to about 2 oz (length of 2 fingers)

-Cheddar (229 calories), Brie (189 calories), swiss (215 calories), mozzarella (170 calories)

3. Finger foods (these bite sized pleasures can add up quickly)

-3 California Sushi Rolls (125 calories), Chicken skewers (94 calories), shrimp cocktail (83 calories)

4. Cocktails (a sure shot way to load up on sugar)

-Sangria (82 calories) Sure, it's full of sugar but at least it gives you antioxidants

-Mojito (135 calories), champagne (100 calories), Eggnog (257 calories), Martini (800 calories)

5. Dessert (our favorite part!!)

-Apple pie (411 calories), pumpkin pie (316 calories), Carrot cake (250 calories), Gingerbread (263 calories), 3 chocolate chip cookies (234 calories), 4 chocolate-dipped strawberries (166 calories)

Go in with a plan that is not too restrictive. Enjoy this Christmas season and make the most of your parties without killing the waistline.

Megan