The every other day diet.....

On my way out for sushi on my "off day" :)

There is a concept which weight lifters have been using for years (calorie cycling) which as of late, I have heard of as "dieting every other day"  I think I would actually call it: Two days on, and one day off......although I suppose you could truly do every other day if you wanted to.  Here is the idea:  If you are looking to lose weight, you find out the number of calories you would need per day to lose.  Say that number is 1700 for me.  3 days of 1700 calories would be 5100 calories all together.  To do this diet, all you have to do it manage to hit this total number over the course of three  days.  For example day 1: 1200+ day 2 1200 = 2400.  This leaves 2700 for total calories allowed on day three.....Basically, I think this concept works out well for a number of reasons....it allows for going out socially, and not being quite as strict, tricking your body so that it doesn't know what to expect for a caloric intake, and also breaking uo the sheer monotony of dieting.....which can really wear on you day in and day out.  It makes it so much more manageable to diet for a day or two, instead of indefinitely!

Stay gorgeous and healthy!

Megan

Other people telling you......it's okay.

So as you may or may not know, I'm in the last two weeks of getting ready for a photo shoot in Canada:)  To get ready for any kind of modeling which is fitness based takes (at least in my opinion) a great amount of discipline and strength, and it is by no means easy.  The very act of preserving my muscle, and getting quite lean at the same time requires planning, and science.  Let's just say that after years of doing this, I know what it takes.

Enter into the equation the opinions that other people often give:  You don't need to be so strict, you're perfect just the way you are just this once won't hurt you, why can't you have a drink?  It's no big deal....

Here is the thing, when I have a target that I need to hit, no one is going to move me from that target.  This is a photo shoot, and I believe in showing up ready, not expecting, or needing to be photoshopped.  When you see a picture of me, that is really my body,  I worked for it, I earned it, and I did it in a slow and steady, healthy way.  It's not my genetics, it's not a pill, it's hard work and planning.  When people tell me that I can just have one, or relax today, I remind myself that we have drastically different goals, and that yes, they can have one.......but if I want what I want.....then I have to fuel my body the right way, and treat it like it's my business, because that is exactly what it is.  I'm not having a martini, or a plate of fries right now......I have a goal on mind.

People don't need to understand your eating, or why you jump rope like Rocky in the boxing room, they don't need to be in a magazine, or to be able to do 10 pull ups.....everyone's goals are different....but it's your job to remember and protect yours.  If you don't know how to get there, then learn.....but whatever you do, don't take advice from someone that doesn't share your goal.  Live it, feel it....do it.

Stay gorgeous and healthy and get after it!

Megan

Waiting to eat till you are hungry.....

I let myself get wayyyyy too hungry, and somehow would up with a Tollhouse ice cream sandwich in hand.  Oops, it happens sometimes!

Recently I was emailed a question:

If I have 6 scheduled meals, and I'm not hungry when I'm supposed to eat one, what should I do?  Skip it, or just eat it anyway? (Keep in mind, this lovely reader is looking to drop an lb or two:)

Answer:  I think it depends on the situation, but one thing I wanted to clarify if that you should never wait to eat until you are "hungry".  Once this has happened, your blood sugar is no longer stable, and it really opens up the door to making some truly terrible (dare I say regretful) see above pic:)....food choices.  The best way to eat is to constantly be well,.............not hungry.  After you eat, you shouldn't be full, but before you eat, you also shouldn't be starving.  Think of it as a constant stream of energy....you're maintaining your body before it crashes, and needs tons of TLC (which we often deliver in the form of tons of sugar and fat after a crash)

If you aren't even the slightest bit in need of a snack, I would push it back an hour, but always eat before hunger:)

Stay gorgeous and healthy!

Megan

If it's in the fridge......

....you are eventually going to eat it.....so think about what you keep at home...

This is what my fridge looks like....

Obviously we can't control what everyone in our household eats, but when you can choose, only buy healthy, whole foods to keep in your house.  They will make it so much easier to watch what you eat.  If you wake up at midnight starving, and make a trip into the kitchen...it will be so much harder to do damage with berries, apples, and grilled chicken breast, than it would be with a bag of chips or cookies.  Make it harder to cheat.......if you have to leave your home to get an less than optimal snack, you'll think twice!

Maybe my fridge doesn't look exciting, but I'd rather turn heads in a bikini that sit at home watching TV eating cookies....ok, well maybe it's a tie, but the bikini still wins!

Stay gorgeous and healthy!

Megan

Protein bars......

my hotel room.....looked like this during my last photo shoot.....I think I'll always be a teenager!

Question:

What do you think of protein bars? ( I realized I have touched on this before, but I wanted to give a more thorough explanation...)

Answer:

I think that people rely way too much on protein bars, I hear a lot of people say that they eat them a few times a day instead of meals.  I understand that they are convenient, and yes, I do pack them when I travel, simply because they keep in my suitcase or hotel room, and will obviously save me in a situation where there in NO OTHER OPTION:)  Here's the thing though, they aren't wholesome and fresh like a real meal is, and they contain a bunch of creepy ingredients to keep them fresh.  You aren't doing your body any favors if you constantly eat "fake foods" such as protein bars, and if you think that it won't show up in your skin, hair, and the way your body looks, you're mistaken.  Not only that, but whole foods contain fiber, and will actually satisfy you, and keep you from overeating....protein bars will not do this, if anything, they'll taste so good that you'll eat one right after the other.  The sugar alcohols that are in most proteins will also bloat you and upset your stomach, seriously don't eat one of these and throw on a bikini......trust me!

Anyway, my fitness coach Cathy Savage once said to me: only eat a protein bar if your other choice is fast food!  I for one, still eat them more than she said to, but I do agree......they shouldn't be a habit.

Stay gorgeous and healthy,

Megan

New cookbook arrived:)

So my Precision Nutrition Gourmet cookbook just arrived, and the recipes are TO DIE FOR!  There is a banana creme pie oatmeal recipe, and it looks fabulous.....oatmeal, coconut, banana, milk and vanilla protein powder.....so yummy and healthy.  I've been getting a little bored with what I've been making lately and I can't wait to whip up some of these easy, healthy and fresh recipes.  Mint chocolate shake, lamb chili....and staying thin...?  Perfect!

Tip for getting leaner 5.....don't drink your calories!

This tip in my opinion, is the most important one of all.  If you really want to lose weight, or stay slim, you must stop drinking your calories.  Juices, soda, sweetened and flavored coffee with whipped cream on top are all huge no no's and you must stop.  A white chocolate mocha frappuccino  from Starbucks is a whopping 610 calories and 16 grams of fat.......sorry to break it to you, but there is no room for this in a healthy diet!  So many times people ask me what they can do to lose weight, and I always tell them to switch back to no calorie drinks.  It's not an easy transition, but you can get used to it. Water, tea and black coffee are dieting staples of mine.  Imagine all of the exercise you'd have to do to burn off 610 calories!

Tips for getting leaner......3 and 4:)

3.  Include a serving of fruits and vegetables at every single meal.  This will make such a difference in getting leaner.  I know sometimes it seems a bit counterintuitive, but trust me, it works.  When I am really trying to get lean fast, I double up my veggie servings, and the fullness really carries me through the day.

4.  Sleep at least 8 hours.  The last few weeks I have been extremely busy, and getting less sleep than I should, and my appetite has been outrageous (and not for healthy things).  As soon as I get my sleep back to where it should be, I am much more in control of what I eat, and I have stable energy throughout the day.  Try to be ready to get into your bed an hour earlier than usual for a week, and see how you feel.  I promise you will look and feel better:)

Tips for getting leaner......

1. Include protein at every meal, it will keep you satisfied for so much longer than carbs alone.  If you eat a piece of fruit, be sure to include protein as well....cottage cheese, greek yogurt, chicken, nuts, something that will keep your blood sugar stable, and keep you going for a long time:)

2.  Drink more water than you think you need!  Much of the time, we think that we are hungry, when in fact we are dehydrated.  Drink at minimum 8 ounces of water before every meal, and your appetite will diminish greatly.  I keep a little container of lime juice around which I add to my water, and it makes it so much easier to drink.  A touch of cranberry juice does the same thing.

Precision Nutrition

Yesterday I ordered a new gourmet cookbook, which is also designed to keep you lean.  I love the basic principles of Precision Nutrition......recipes that taste amazing, but are actually good for you!  Check out the site: http://www.precisionnutrition.com/products/system  I think the system is great for anyone, but I really recommend it if you aren't sure of what you should be eating.  It takes the guesswork out of things, and gives you some basic principles for success:)

The difference between skinny and fit

(At a fashion show, feeling good in a sleeveless dress thanks to my resistance training!)

When I was in my early 20's ( ummm, which I still am?:) I wanted nothing more than to be skinny, rail thin in fact.  I ran an hour every day, and my diet, left a lot to be desired.....I was hungry, a lot.  I was constantly moving up and down with my weight, and not just a few pounds, most likely because my body was trying to find a healthier weight for me, and I.....was trying to look like a fashion model.  Funny thing is, no matter how much I tried, I was never going to look like a couture model, and everything that I was doing, was tough on my body and my mind.

Now that my workouts are largely resistance based, whether it be weights, or a body weight workout, I have seen huge changes in my body.  Having a healthy amount of muscle under your skin gives a beautiful, healthy appearance and makes you look "toned".  That's right...to be toned, you must carry a healthy amount of muscle!  I am by no means big, but I am also not thin and frail.  When I look at side by side pictures from when I was "skinny" to now when I'm athletic and toned....the difference is pretty amazing, and appearance wise, I think the majority of people would choose my current look over the one from my past.  I would compare the past look to Lindsay Lohan, and the current one to Britney Spears in her heyday.  The best part about a fit, healthy, lean look?  I eat 6 meals a day, and I'm never hungry.  This is so much more enjoyable and easy to maintain than constantly feeling that I need to deprive myself.  I clearly watch what I eat, which I think is true of most lean people, but I enjoy life so much more:)

What is your goal?  Skinny or lean and healthy?

* Photo courtesy of Jeff Baker

80 percent:)

Call it what you will, I can imagine you've had one too.  A day where you had no intention of eating too much, but managed to eat a bit of anything and everything.  This happens to me: after a few weeks of dieting, anytime I have a very emotional situation, and....anytime I start to eat too much sugar.  Sometimes it seems like once you start eating "bad things", why bother stopping?  I'll tell you why:  Success is based on the percentage of times that you get things right, which means that you don't have to be perfect all the time.....but reigning in your bad habits will keep you on track for your goals.

Don't use a temporary slip up in your diet as an excuse to go completely off plan for weeks and weeks.  I see this all the time, around Christmas and vacations.  People talk about it as if they have no choice, and they MUST forget about sane eating habits......no way!  There will always be a birthday, a work dinner, a holiday....or a yummy bag of cookies that someone dropped off for you that's "irresistible".  There is always more of whatever goody you pass up today, don't panic!  If you still need chocolate tomorrow, there will be a million places to buy some..........

So if you have a slip up (and you probably will) , let it go.   Know that you are human, and if you do things right 80 percent of the time (with your diet) you will have a great body.

Carbs, carbs and how they fit into getting lean:)

Me in the middle of the mess that was my hotel room in California:)  Oh and sooooo tired, and clearly needing carbs after the two hours I spent shopping!  Noooo really!

These days it seems like everyone has become a little afraid of carbs....or.....all they eat are carbs, and their diets lack the protein that they need to stay lean.   There needs to be some sort of a balance, where there is variety in your diet.....eating the same boring things day in a day out is enough to drive any of us into a snickers (or whatever is your preferred crash and burn!) filled food overload.  When you constantly deprive your body for too long, there will be a day when the proverbial dam breaks....and you eat anything, and everything!

When I am working towards getting leaner ( and yes, I go in phases.....so often times I am) I focus on protein, fruits and vegetables for most of my meals, and usually only have a serving of carbs at breakfast, and for the meal right after my workout to speed up my recovery:)

For carbs I usually choose things that are less refined:

Oatmeal, brown rice, whole wheat pasta and bread and sweet potatoes.

I stay away from: white sugar, white bread, white rice, sugary cereal......

When I am as lean as I want to be I usually have a small serving of carbs 4 times a day.  Carbs can be a bit of a slippery slope for me.  To a point, I feel great when I add them into my diet....but too much, or too refined....and I go overboard!

You make time for anything important in life

So many times people ask me for fitness tips, and then when I talk about working out ( which on an average week take me no longer than 4 hours max) or packing lunches for work, and preparing a few other meals.....I get a shocked look and the dreaded:  I don't have time for that!  Ok, so we are all busy....but if you REALLY look at your day, I bet you can cut down on some of the ways you are wasting time, and spend it taking care of yourself.  do you have time to....? :

• watch tv
• text
• talk on the phone
• shop
• sit on your computer
• shop

That's what I thought!  Now stop doing one of those things for 30 minutes a day, and exercise!  You know you have time, just make it important......no excuses!  Oh my gosh, isn't that a brand or was it in the 90's???

I'm off to finish packing for my photo shoot in LA!  xoxo

* looks like in this picture I had "time" to sit on Maggie's couch eating junk food:)  I bet I could have had  "time" for a walk instead:)  xoxo

Healthy snacks

If your life is anything like mine, a true, relaxed 30 minute meal may only happen once a day.  At any given time, I'm either running around with my two dogs, working out or making my beautiful clients even more beautiful at the salon......life is never dull.  One of the most important habits I have, is to always be prepared with food.  I eat mini meals 5-6 times a day so that I'm never starving, and have tons of energy.  Instead of filling myself up with one big meal, I am always half full.....and it makes me feel light, energetic and focused.   The tricky thing with eating, is that most of the foods that are sold as snacks, have nothing to do with real food, and won't do much for your physique, or energy.

Here are a few ideas for snacks that I give people when they ask me for ideas:

(hint....try to have as few ingredients in your food as possible!  One ingredient foods are THE best!)

• Pre packaged Raw Almonds from Trader Joe's - measured out so you can't overeat!  Perfect snack..
• Greek yogurt with berries
• Cottage Cheese
• Small handful of raisins with mixed nuts
• String cheese 
• Cut up red, orange, yellow or green pepper with hummus
• Hard boiled egg
• celery with peanut butter, or laughing cow cheese
• grapefruit (did you know it naturally helps you burn fat?   Ummmm, I'll take two please! ), apples, mixed berries.....oranges...

Just a few ideas, but notice that I've left out protein bars, granola bars, and almost any kind of food that stays "fresh" in your cabinet "forever".  These all take a little preparation, but will keep you full for longer, and help you to resist things that you just might wish you hadn't eaten:)

BTW, I always keep a small package of almonds in my purse for when I get very busy, so that I have something healthy....that way I won't get a super unhealthy snack when I'm in a bind.

xo

Eating out, and staying lean

In the next few weeks, I'm getting ready for a photo shoot. I usually try to stay within a few pounds of how I need to look....but let's face it, sometimes a delicious scone or brownie gets the better of me, and I always have a little work to do to feel completely ready to be in front of the camera. When I'm looking to lean up a little, or just maintain what I have, I still watch what I eat when I'm out. I enjoy myself, but reign in my eating so that I'm not regretful the next morning. Here are a few things I do to keep myself on track.

1. I drink 3 liters of water through out the day, and I don't skip any meals that day. No need to "save up" your appetite....you'll be so hungry that you'll eat more than you need.

2. Right before I leave for dinner, I eat an apple and drink a glass of water. It makes such a difference to sit down at a restaurant hungry, but not starving. You'll make a better choice when you order.

3. I scan the menu, and sometimes I order two appetizers instead of an entree. Appetizers are usually about the size of what we should be eating, and I tend to eat whatever is in front of me (yes, I do that too!) so I make sure there isn't as much in front of me. If I order an entree it will be protein: chicken, fish, filet mignon (no sauce, or sauce on the side) with vegetables. Don't be afraid to special order, if you ask politely...they will oblige.

4. I skip the bread basket, it's just not worth it. No nutritional value, and I want to be able to go out and stay on track.

5. I drink water, or sparkling water with a shot of cranberry and a piece of lime. When I'm trying to get or stay lean, alcohol makes it difficult. It interrupts my resolve, and adds extra calories I don't need.

6. If I am done eating, but still picking at my food because it's in front of me, I subtly waaaaaay over salt my food (hopefully while no one's watching) so that it doesn't taste good!

7. Last but not least.....dessert! Even when I'm leaning up, I still allow myself dessert once a week. This usually follow a meal that is not quite as strict as what I just described. That said, I order a large warm baked cookie, or a small ice cream sundae, and I enjoy every bite of it and I don't feel bad for a second:)

You can still have fun when you go out, and maintain (or get closer to) the physique you want. It just takes a little thought, but once you do it a few times, it will become a habit.

Cinnamon Roll Oatmeal Recipe

One of my favorite breakfasts is Cinnamon Roll Oatmeal. I make it on a daily basis, and when I'm in a pinch....I use plain Quaker Instant Oatmeal to make it more quickly. You'll be surprised how good this recipe is. Most people think they don't like protein powder, but after having BSN Dessert Protein Fresh Cinnamon Flavor, they change their minds. This is my healthy version of the prepackaged flavored oatmeal, and it has fewer carbs, less sugar, and more protein, so it will give you longer lasting energy throughout your morning.

Cinnamon Roll Oatmeal

1/4 Cup steel cut oats

1 Cup water

Just a pinch of sea salt

1 Full scoop of BSN Dessert Protein Fresh Cinnamon Roll Protein

1. Boil water (add a bit of sea salt if you like....I do:) 2. Stir in oats 3. After about five minutes, when the oatmeal starts to thicken, reduce heat and simmer for 30 4. Remove from heat and allow to cool slightly for a few minutes, then stir in BSN Cinnamon Roll. This step is very important, if the oatmeal is too hot, it will alter the taste of the protein and.....well, yuck!

Alternate quick Recipe

Substitute 1 packet plain Quaker Oats

Follow directions on box:)

Add BSN= Easy!