Snack-Up!

In an effort to eat healthier, I went to the health-food store and had a little look around. Well actually, I went there to get peanut-butter I love but that's neither here nor there. So anyway, I picked up a couple things I'd like to share with you.

#1  Greek Yogurt: When I heard about greek yogurt I thought it was going to be super gross and was fine with American yogurt, thank you very much. But, I've been branching out a little these last couple weeks so I decided to buy just one 6 oz. Chobani and see if I liked it. Well heavens-to-betsy, I'm glad I did!! Sure, it's a little bit thicker than regular yogurt but it's kind of a welcome change to me. Beside the thickness difference, regular yogurt & Greek yogurt taste exactly the same. But they're not the same inside, see ...

Activia Blueberry Yogurt (4 oz.)

calories: 110

fat: 2 g

carbs: 19g

protein: 4g

Chobani Blueberry Yogurt (6 oz.)

calories: 140

fat: 0 g

carbs: 20 g

protein: 14 g

So it's all the same taste with a few more calories, one more carb, and more than tripple the protein! Protein is what keeps you full, ya know? I eat a little cup for breakfast & sometimes I could use a snack between breakfast & lunch, depending on how early I eat breakfast, but most of the time, I'm just fine. It works great as a filling snack too. Plus it's only 3 weight-watchers points! That's a total win!!

Basically, eating Greek Yogurt is like eating a protein bar only it has the good stuff yogurt has like pro-biotics, other good bacterias & yeast. (which we, as women, want)

# 2 Justin's Honey Peanut Butter Packets: Justin's peanut butter is the absolute best peanut butter I've ever, ever tasted & it's super natural with only 4 ingredients (the less ingredients the better).

So, while I was at the health-food store to buy the jar of peanut butter, I saw these little packages of it. I actually bought them to send to my brother for him to try but got a little hungry yesterday, realized I had it in my purse & ate one. (sorry Kyle!) I mean, I guess maybe you're not the kind of person who can eat peanut butter on its own but I totally am. If you're not, grab a banana or apple & spread it on there.

The small packages are kind of expensive at 2-for-$1 but it's worth it to me to have something yummy in my purse I can have if I'm out and get hungry to prevent me stopping at Starbucks or some other fast-food place for a calorie, fat loaded, protein-lacking snack.

Find Justin's Peanut Butter Here

Remember, healthy snacks are just as important as meals. If you're waiting a long time in between meals, not only is your metabolism slowing down but you're also more likely to over-eat at meals because you're hungry.

Snack-Up, just make healthy choices!

McFatty Monday

It's McFatty Monday & for the first time in a long time, I'm joining in on the madness.

I think weight will always be an issue for me. I think I'll always be fighting with food. 

Lately, food has been winning & I refuse to let that happen.

I'm a good 20 pounds heavier than I'd like to be & I'm ready to change it.

A dressing room breakdown this week was the wake-up call I needed.

I'm too young to not want to wear shorts this summer.

I'm not gong to focus on the 20 pounds, but the 2 that I'd like to lose this week.

I'm going to keep a food journal, I'm going to do my normal cardio & this week, I'm going to lift weights 4 days.

Next Monday, I'll let you know what I ate, the exercise I did & what the scale says.

I know I can do this, and I know being accountable to all of you will make it even better.

Let the games begin!

What healthy changes are you going to make this week?

Sassy but Classy

One thing that we ladies have to work on is staying classy but also sassy. Nobody wants to be a good girl all of the time, but nobody wants a bad reputation either. Sometimes it's tough to stay on the right side of the line, but it's absolutely necessary.

I'm not saying I'm the perfect classy girl, because I'm not. I mess up a lot. I occasionally hurt feelings & make a fool of myself, but I try really hard to be better all of the time.

Here are some of my tips to stay classy while still being sassy .....

1.) Mind your manners. I'm not saying that you shouldn't ever drop the F-bomb; I do it too. However, be careful where you do it. Keep your potty mouth to yourself or in the company of others who you know won't be offended by it. It's okay to talk about your dirty-laundry and put chew gum like a cow with your best girlfriends, but keep it there. On all other occasions, use your magic words & table manners, Ladies!

2.) Be Kind. There is nothing, nothing cute about being a snob. Be nice even to people who aren't the nicest to you. That doesn't mean you have to be best friends with them, but it does mean you have to treat them with respect. It's amazing how much brighter life can be when you're simply nice to other people.

3.) If you mess up, admit it. We all mess up. I do it more often than others. Can anyone say word-vomit? But there is definitely something to be said for owning up to a mistake & giving a sincere apology. Don't add any "I'm sorry I did that, but you ...." No. Own up to your mistake, say you're sorry & move on.

4.) Choose Modest Clothes. There is a time and a place for that mini-dress that nearly shows your butt, and that time & place doesn't come around very often. For all other times, choose to show off one or less asset. If you're showing a little leg, cover up your cleavage & vice-versa. There are a lot of ways to not look frumpy but still be modest.

5.) Don't Talk About Other People Via Social Media / Say it to Her Face. I can't even tell you how many times I'm absolutely disgusted by girls & women alike who write about others on their Facebooks. It's so immature & sad. If someone has upset you, first decide if it's worth your time to even say anything. Take a breather. And then, and only then, tell them to their face what your issue is. Being as kind & least dramatic as possible, of course.

6.) Stay Current on World Events & Other Knowledge. Just like there is nothing cute about being a snob, there's nothing cute about a woman who is ignorant. In fact, being knowledgable is super sexy. Check the news every now & then so that you will be prepared to hold a good conversation if the opportunity arises.

7.) Realize that Balance is Key. Girls, I'm not saying don't party, because by all means, DO. I'm not saying don't listen to your music too loud or ever wear sweatpants to class, I'm just saying Balance it. Know when it's appropriate to do so & when it's not. Know that moderation is key.

8.) Be Confident. Of course, it's important to balance confidence out too, because no one likes a stuck-up woman. But, subtle confidence is the best thing you can have. Walk with your shoulders back and your head held high, while still being friendly. Know that you have lots of really awesome qualities.

9.)  Take Care of Yourself. Nobody's perfect but for goodness sake ladies, keep your eyebrows waxed & your roots done. It's just really important. You don't have to go to the salon - buy some tweezers & box color. Wala! Good as new. Try to eat well & work out too. Both are not only vital to physical health, but emotional as well.

10.) Love. I'm tellin ya ladies, nothing is better than a girl who can love and knows she is loved. Send cards to friends, dole out compliments & do small favors for others. You reap what you sew, pinky promise.

There you go, my tips to being classy while still being sassy. What are your tips? Do you struggle with the balance like I do?

It's Time for an Intervention

Alright you guys, you know that thing called the Freshman 15? Well, its real. Its really, really real.

I don't think I've reached 15 yet, but I'm workin my way up, that's for sure. 

Tonight, I tried on a pair of my shorts from oh ... 5 months ago annndddd needless to say, they were snug. Like um .... I won't be wearing them because someone might vomit. 

I had seriously been trying to deny the fact that I was gaining weight, despite what the scale said. I mean really, I still look cute in pictures if I get in just the right position & I can still fit into my stretchy jeans. ... The other ones shrunk in the wash, obviously.

In my defense, it's really, really hard to eat healthy while living in a dorm. No stove, no oven & a refrigerator the size of a shoe-box makes making & storing healthy food a real challenge.

However, I'm done making excuses for myself. 

I don't feel good about myself the majority of the time & I certainly am not as cute as I was 4 years ago.

Oh yeah, that's something I haven't really discussed on here. I was virtually anorexic in 8th grade, but that's a whole other post in itself.

Here's the Reader's Digest version:

I was a size 2/4 and I remember being so happy that I got the flu because after it hit, I was a meager 126 lbs. I loved it. I loved the attention I got and how great I felt in everything I put on. 

I don't want to go back to the anorexic ways that I used to practice like spending hours on end at the gym & eating only broccoli and a piece of bread for dinner, but I would like to go back to some of the things I used to do like eating Tuna every day for lunch (such a great source of protein & low calories) and only eating sugar on Fridays. 

I've put on a good 30 pounds since the days of 126 pounds and I've gone up at least 2 3 sizes. Of course, my body has changed since 8th grade; my hips got wider, I got boobs & I dunno ... I got my period. But I think losing 15 pounds would be do-able.

It's time for a life-style change.

My old self would be disgusted with me now.

What are your favorite diet lifestyle-change tips?

da-da-da-dat, dat don't kill me, can only make me stronger

Ladies and gentleman, I just finished my first 90 minute spin class!! Yes, I said 90. And spinning means indoor cycling, in case you're not aware of the term. Most importantly, I said YES! I finished it!!

Borrowed

Our 90 minute class was taught my 3 different instructors who each taught for 25 minutes. The class started in the 80's with the first instructor, the 2nd instructor was the 90's, and the 3rd was now. Each instructor wore the outfit they would've worn if they were really teaching in their decade & played the music they would've played.

First, was the 80's. The instructor wore her leggings and cut off sweatshirt (although I don't know how because I was dripping in a tank & shorts) but I cant remember any of the songs she played. It was almost 2 hours ago.

Next up, was the 90's, taught by the director of Group Fitness at Butler's HRC. I knew she would be tough & she didn't disappoint, but she also had a ton of energy and was really fun, so it wasn't bad at all. She played songs like Jump Around and Barbie Girl. We did a lot of sprints and jumps in her section.

Lastly, was the present. Crazy in Love and Promiscuous  Girl were some of the songs she played. Although we did do a really long sprint pyramid and one hill, she was easier since it was the end of the class.

In between each section, we had 4 minute "power breaks" during which we could get water, use the bathroom OR join the instructors in core work, which I did.

The 90 minutes flew by and it was so much fun!! I went with 2 of my friends and we had a blast. I feel extra hot today because I got such a good workout too - Double win!!

Whether you're a beginner worker-outer or advanced, try spinning. There are classes out there anywhere from 30 minutes - 3 hours and the really great thing is that you get to control your workout. You get to add resistance or take it off, so it can be as hard or as easy as you'd like to make it. With the music blaring and sweat dripping off me, I get in the zone. While the snow was falling outside, it was July in my head. I was riding down an open road in the sunshine, just using the body God gave me.

Find a spinning class at your local gym! Take a water bottle, a headband and a hand towel and get ready to fall in love with a new workout!

Back the Eff Up Dude.

Mess with my mama, mess with me. Seriously. Don't eff with her, or I'll eff with your face. 

Somebody hurt her feelings today and consequently, I wanted to tear his face off and send him a text that said something like ...

Hey Dude ... you messed with the wrong person's mama. You're gonna have a really lonely life if you're such an a** hole to everyone all of the time. GROW UP! 

This guy? He's my cousin. And he's a grown man. And he's rude and immature. 

He asked me to go to Holiday World with one of my other cousins and him one day this summer. I woke up that day to a black sky and thunder. No way I was going. I called him to tell him and I just got a huffy, "WE'RE GOING!" So I cried. I didn't want to go. And I certainly didn't want to spend my day in a car because we drove there in the storm like idiots and the park was closed. Finally, my mom called for me and said I wouldn't be going.

Needless to say, he was pissed. 

My mom tried to call him on Thanksgiving, no response. She tried to call on Christmas, no answer. She even sent a gift to him for Christmas and while he took the gift, he told my uncle that he had "written my mom off".

My mom is one of the sweetest, most compassionate women out there and for him to be a jerk for no reason makes my bear claws come out. NOT OKAY.

But, I decided that calling or texting him would do no good, so I'd do him one up and not say anything at all.

So I'm ranting to you guys.

--------------------------------------------------------------

But I have some happy news!

I'm going to dance in Butler University's 2011 Dance Marathon that supports Riley Hospital for Children in Indianapolis.

The hospital is a great place for sick kids - a place that commits to help them, no matter what their financial situation is. 

What better way to help than to dance in honor of the kids who can't? 

However, I need to raise $150 in order to participate.

So if you feel led to help a really awesome cause, you can visit my fundraising page

The kids thank you and so do I!

What a difference a year makes!

What a difference a year makes!

Last year at this time, I had zero appetite, I slept for about 14 hours a day, and although I remember Christmas Day, that's about all I remember. I was staring at the back of my eye-lids for most of Christmas break last year.

Why?

Because I was depressed. Like the worst kind of depressed I've ever been. It should be made known that I am a vitamin D girl to the max. Lack of sunshine and heat on my skin can cause some seasonal depression for me, but that was not seasonal depression. That was not the blues. That was, i'm-really-freakin-hungry-but-nothing-sounds-good and I've-lost-10-pounds-in-two-weeks and you-better-not-look-at-me-wrong-or-I'm-gonna-cry-for-hours-on-end.

What gives?, you might ask yourself.

Let me tell ya.

Depo-Provera is what gave.

Whether you take birth control so that you can be baby-free for a little bit longer, or you take it because your period is heavy (you and every other girl who doesn't want to admit why she's really using it) you should know about Depo-Provera; the birth control shot.

At first glance, the birth control shot seems like heaven. You only have to get one shot in your arm once every three months and you're protected from explosive periods (or whatever you wanna tell yourself) for the whole time.

Pretty awesome huh?

I thought so too.

I thought it was pretty great until I told someone I was on it and they said, "yeah, I gained 45 pounds while I was on it" and another who said, "yeah I knew this girl who was on it and she gained 20 pounds." Well, 20 was better than 45, but seriously, I cannot afford to gain any weight.

Good news: I didn't gain any weight on it, I lost 10 pounds.

Bad news: I lost 10 pounds because I couldn't eat and probably burned a stupid amount of calories every time I went into hysterics over a burnt christmas cookie or a bow that didn't look just right.

Other bad news? The shot ended early and I was on my period for 15 days straight. Yeah, 15.

As soon as the Depo ran out, the hysterics ended (And I gained the weight back) (possibly from eating so much chocolate for 15 days that you'd think I was Willy Wonka).

Moral of the story?

Just take the stupid ole' pill.

The Skinny on Starbucks

Starbucks is a bad, bad habit.

How do I know?

Because I started with 125 Starbucks bucks in my account and five weeks later, I'm down to about 5.

& here's the thing:

if you're gonna have a bad habit, you might as well make it as healthy as you can.

So here are some great Starbucks choices:

1.) My favorite drink: Soy Latte with 1 pump Sugar-Free Vanilla

My vegetarian, health nut cousin turned me on to this one & it's great.

It tastes like a milk shake but really, it's just steamed milk with a little bit of vanilla mixed in.

Soy milk is naturally a good source of protein & the sugar-free part makes it a much better choice than most hot bucks drinks.

The best part?

It's only about 170 calories for a grande!

2.) Reduced-Fat Turkey Bacon With Egg Whites on an English Muffin

a hurry in the morning? Are you running through the Starbucks drive through or store just before you head off to work or school?

Need a quick healthy lunch?

This is the answer.

With 18 grams of protein & only 320 calories, it's better for you than most meal replacement bars.

& yummy at that!

3.) Chicken on Flatbread with Hummus Artisan Snack Plate

I've never tried this one, but while looking at the nutrition information here, I noticed that this is one of the best snacks Starbucks offers.

What a better way to feel posh than a little mid-day hummus?

4.) Iced Tazo Passion Tea Unsweetened

I know, I know, you're thinkin, "unsweetened? GIRL YOU ARE OUT OF YOUR MIND?"

Well by itself this passion tea has 0 calories and unfortunately also 0 grams of protein.

It's a much better choice than the chai-apple infusion that I love because it has no sugar.

Do you think no sugar = no taste?

Well just pop off that lid, add some Splenda & wala!! a fabulous drink with no calories.

:: slurp ::

These are some biggies you should avoid ... except maybe once or twice a year ...

1.) Peppermint White Chocolate Moca

This tasty treat is a winter favorite, but unfortunately, your butt cheeks love it just as much as you do!

With 520 calories for a Grande

and ... hold the phone ... 75 grams of sugar

it's definitely not a drink you wanna get hooked on!

2.) Double chocolaty chip Frapp

this guy is the worst of the bad & everyone loves him.

DON'T DO IT.

It has 500 calories and way too much sugar to count

& you really just shouldn't.

3.) Double Iced Cinnamon Roll

You guys might be thinking well DUH!

but I'm pretty sure most people don't know just how bad these things are, or they wouldn't be eating them. So here you go, the facts:

490 Calories

70 carbs

34 g Sugar

Unfortunately, the 7 grams of Protein doesn't outweigh the bad.

4.) Zucchini Walnut Muffin

490 Calories

28 grams of Sugar

7 grams of Protein

NO THANK YOU!

5.) SURPRISE: Roasted Vegetable Panini

I know, shock.

You would think a "roasted vegetable Panini" would be a great choice.

wrong.

True it only has 350 Calories, but it also has 48 carbs & only 13 grams of protein.

Too many carbs & calories for so little protein.

You'll be hungry again in a couple of hours.

Next time you hit up your local Starbucks, remember these healthy & not so healthy choices.

Also, remember that the key to a great diet is moderation, not depravation - let yourself have a treat every once in a while, just not every day!

Oh & lastly, most baristas are more than happy to discuss the nutritional value with you while you're in the store, if you're not sure - ask!

All images but one & all nutrition information can be found & double checked here

This is how it happens.

This folks, is how the freshman fifteen monster will totally fricken' blind side you if you're not careful.

I have to point out that this is the lunch of my idancefor12hoursaday roommate so she can eat this way, but for the majority of us, a lunch like this spells Death.

I spend about 4 hours a day in classes, about 5 studying, and a whole hell of a lot of time just hanging out in my room. (and my desk sits right by my big plastic drawer which holds all of the snacks.) I know that if I'm not careful, I'll be going home for christmas break looking like Santa Clause himself, so I have to be careful.

Unfortunately, the cafeteria food here pretty much sucks. Ok, you got me, all cafeteria food pretty much sucks. So, I have a very weird and bad eating pattern that I wouldn't recommend for most people. On the flip side though, the food is so gross that I really only go to the cafeteria for oatmeal in the mornings a couple times a week, so I feel like since I'm eating less I can eat more junk. Not ideal.

If I had advice for a college freshman about how to avoid the freshman fifteen, I would just say to remember that its all about this equation: Calories in - Calories out. I mean, if you're going to eat a candy bar one day or have a big of chips, just get to the gym for an hour that day. Try to write down what you eat and stick to around 1,200 calories. Also, if you're like me & hate the cafeteria food, at least take advantage of the fact that you're probably paying for the food whether you eat it or not & take some fruit and stuff back to your room. Make it your goal to get at least 1 fruit and 1 vegetable a day and drink a lot of water.

Oh yeah, and if you drink? Don't eat while you're drinking. Huge mistake. And the bread soaking up the alcohol thing? It doesn't really work that well. Eat early and go out later. Try to dance off some calories and whether you drink or not, Don't Eat Before Bed!