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

Eating after 7PM?

Me and Maggie having tea:)

Recently a reader wrote in and asked me my thoughts on eating after 7.  She said that many people say you should not, and was curious what I would say.

Like anything in life, I don't think there is such a thing as one size fits all:)  If you are going to bed at say....midnight, then that would be about 13 hours with no food.  In my opinion, that's a very long time.  Instead of focusing on when to stop eating, I would structure my day more like this:  3 meals, and 2-3 snacks spread out throughout the day so that you keep your blood sugar levels even, and keep yourself from being ravenously hungry.  The best time to have a larger meal is for breakfast or lunch, when your body will still be able to use it for energy during the day.  I can't imagine going to bed hungry, so I usually have a small snack about an hour before I go to sleep.  It could be cottage cheese and berries, yogurt, just a snack, so that you aren't starving.  I do think that it's best to avoid a large meal at this time, but a planned snack will help you sleep, and keep you from waking up to raid the fridge:)

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

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!

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!

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!