by Melanie


November 28, 2011 in Exercise, Nutrition by Melanie

Hey guys,

Sorry for the blog post hiatus.

We were out of town visiting Kev’s family for the long weekend.

I intended to do a blog post or 2 while we were gone, but the internet connection was slower than cold tar…seriously.
It was making me batty, so I decided to just wait ’til I got home.


So, here I am once again….

I learned a lot this past week.

Of course, I thought I would share…

K, so as we were preparing to leave on our little trip, I was DETERMINED to eat as healthily as possible while we were gone.

I knew it was going to be tough for several reasons:

  1. It was Thanksgiving weekend….’nuf said.
  2. Kev’s mom is an AMAZING cook and I love to eat all of her food….namely pies, homemade bread, french toast on her homemade bread, etc.!!!  Dang.
  3. When I’m on vacation, I get in the “I can eat whatever I want ‘cuz I’m on vacation” mode.

So, I decided to PLAN, take control, and be healthy.

I packed tons of healthy snacks in our handy dandy little cooler.

Fruit, veggies, protein shakes, protein bars, string cheese, kettle corn, cocoa roasted almonds, a dark chocolate bar (for emergencies) and water! YUM!

My “plan” was to eat these snacks during the 6 hour drive and also while we were staying up there for 4 days.
I figured I could just eat “a little” of Kev’s mom’s awesome cooking and supplement with my healthy snacks.
Sounds like a good plan, eh?

Well, it worked like a charm for the first 2 days and then I went downhill FAST the last 2 days!

I did really well on Thanksgiving.
I loaded up on the turkey and veggies and then had just a little of the potatoes and stuffing.

I did OD on the sweet potatoes just a little, however.

I also had one small slice of Pumpkin Pie…it was Thanksgiving after all.

I thought I did well.
I didn’t stuff myself and I definitely could have gone back for more…
But, I did not.

But, sadly the rest of the weekend I partook of plenty of chocolate cake, more pumpkin pie and peanut M&Ms.

Then, on the drive home I was a huge slacker!

I think I knew I was going to “shape up” when I got home, so I wanted to live it up until then!
BTW, that is NOT a good way to think!!!

I enjoyed more peanut M&Ms, a few small cookies and a donut!


I did.

But, I gotta tell you I felt SO SICK those last few days and still even today!


Just another reminder to me that my body LIKES good food and DOESN’T LIKE crappy food.
Although my mouth and taste-buds would tend to disagree.


So, today I started back with my clean eating and it feels like a detox.

It feels so good!

I know this time of year is so tough to eat well, but I’m determined to do it!!!

I started off today with a yummy breakfast…

A bowl of oatmeal and a side of egg whites!

I just took a 1/2 C. Oatmeal and mixed in 1/2 of a Granny Smith apple….Covered it with water and cooked it in the microwave for 2 minutes.
After it came out, I stirred in 1 T. of flaxseed, 1 T. of vanilla protein powder and sprinkled it all with sugar free apple cider mix.

I wouldn’t consider the apple cider mix exactly healthy (artificial sweeteners and things), but it is very tasty and I only used a little bit.

I also cooked up 4 egg whites and topped them with a little low sugar ketchup.

Very yummy and very filling.

I ate well the rest of the day and I feel really really good.

I must say though that I went to my fav Bootcamp class tonight and I didn’t feel as strong as I usually do and I felt a little chubbier.

Go figure.

I am a firm believer that what you eat directly (and quickly) affects your body for better or worse!

So, I’m gonna be good!


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by Melanie

How to RESIST Cravings!!

November 21, 2011 in Nutrition by Melanie

I went Christmas shopping with my two littlest kids today.

I LOVE shopping at Christmastime!
Kev would rather take a beating, but I LOVE it!

I love the hustle and bustle, the Christmas decorations, music and just the magic of the season!!


Anyway, while I was out shopping, I drove by my FAVORITE treat shop 3-4 times!

Each time I drove by, it called my name….

Oh, and in case you want to know, my favorite treat shop is called The Sweet Tooth Fairy.
They have the best cupcakes and sugar cookies on the planet….

Here’s an idea of what you can find in that terribly awesome store…

Sorry about that….

Ya, now you see why I had a problem.

Anyway, I almost stopped there a couple times, but
I DID NOT!!!!!!!!


It was tough.

I felt a little tired, stressed and worn out today.

AND I know when I’m tired, stressed or worn out….

My motivation and determination goes out the window and I just want whatever will pep me up and make me happy.

So, how did I resist my favorite treats????

Well, that is what led me to write this post!


I think the best way to resist cravings is to eat a healthy diet!
I know it sounds obvious, but when I am eating a diet void of sugar and refined carbs, my cravings go WAY down.

It really makes it almost easy.

I feel very in control when I’m just not eating them.

However, we all know how hard it is to do that!!!

SoOoOoOooooo, that being said, here’s a little list I compiled of things that have helped me over the years….


  1. Eat something healthy first.  When I crave something, I’m usually hungry.  So, if I eat something healthy and then wait a few minutes, it’s a WHOLE lot easier to resist the craving.
  2. Never ever ever go to the store hungry.  I’m sure you have all heard this before, but it is great advice!  When I’m hungry at the store, everything looks SO yummy!  Sooooo, if you have a healthy snack in your purse, eat it before you go in the store!  It really will help a ton!
  3. Don’t buy it in the first place!  It is so much easier to eat healthily if it’s not in the house to begin with!  So, if I see something at the store I want to buy (but shouldn’t), I immediately distract my brain and think of something else and just walk right on by the thing I wanted.
  4. Do something active.  Seriously, if you are at home and start craving cookies, candy, cake, etc….do a few jumping jacks, run up and down the stairs, etc.  It really does help the craving to go away.
  5. Visualize yourself eating it.  This sounds weird, but I usually do this one if I smell something yummy.  Like, when I go to the store and smell fresh cookies or bread baking….I hate that!  Anyway, I just let my mind wander and imagine myself eating and enjoying that food and then moving on….It sounds strange, but it does seem to help.  It makes my brain realize that it only takes a minute or two to eat that (enter food item here), and then it’s GONE!  I don’t think that minute or two is usually worth it!
  6. Read the nutritional information.  When I’m at the gas station or in the checkout lane at the store, the candy bars always look so good!  However, if I pick up the candy bar and read the calorie and fat counts, I can usually put it back down with no problem!  It brings me back to reality and helps me remember my goals.
  7. Drink something!  Drink a big glass of water!  It really does help my stomach feel fuller and takes my mind off of the craving.  Diet soda also helps.  I know it’s not healthy, but I think it’s the lesser of two evils.  The carbonation seems to fill up my stomach and the sweetness of the soda usually cures the craving.
  8. Breathe and Count to 10 slowly.  Sounds silly I know, but it works.  I read somewhere that when we see a yummy food item we love, all of our senses become extra intense.  Our minds quickly hone in on that one little food item and our will power and determination seem to go out the window.  If we take a minute to stop, breathe, and count to 10 it can help us to “chill”, come to our senses and have the ability to make a better decision.
  9. Distract yourself!  Do something else that you love; read a book, take a bath, watch TV, go for a walk, call a friend, surf the web….whatever!  Just get your mind off of the craving!
  10. Brush your teeth or chew gum.  This really works.  I don’t know why, but it does.
  11. Eat a “legal” treat.  I always have a bunch of sugar-free and low-carb treats stashed in my freezer.  When a craving strikes, I pull out one of my secret cookies, brownies, or muffins and it helps a ton!  I still control my portions with those too though!
  12. Visualize yourself healthy/skinny/fit/strong, etc.  Create a picture of yourself in your head of how you want to eventually look and feel.  When a craving strikes, stop and visualize yourself at your goal and ask yourself, “What do I really want?”

Well that’s all I can think of for now!
If you have any “tricks” that help you to control cravings, send them my way!
We could all use the help!!!

I know the more we give into cravings, the WEAKER we become….it becomes harder to resist them.
BUT, the more we resist cravings, the STRONGER we become and we reach our goals!


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by Melanie

Live and Learn

November 19, 2011 in Nutrition, Recipe by Melanie

I did something really dumb…
So I thought I would tell you all about it! ;-)

K, so I ate really well all week and stayed on my eating plan for the most part.

So last night, being the Friday night that it was, I wanted to “live it up a little.”

I told Kev, “Ya know, I’ve eaten really well all week and right now I really feel like eating fries.”

So, after giving it much thought, I decided we should go to Training Table to partake of their famous cheese fries.
Yes, cheese fries!

What the….??!?

So, off we went.

Kev and I ordered a pretty benign chicken sandwich to share (thank heavens!) and then I proceeded to order a FAMILY size order of cheese fries!!???!!


I could have gotten the small or even the medium, but I decided to order the FAMILY sized one!

When we got them, I quickly realized their fries are really not that good!!
It’s the sauce that’s the bomb!

And SAUCE is not worth the calories!

So, thankfully we didn’t come close to finishing our FAMILY size order, but I definitely chowed my fair share and then some.

I don’t know.

When we got home, my stomach was saying “AAUUUGHHHH????!!!!”
Just another reminder to me that fries are not good for my body!

Dang it.

I told Kev that next time I want to OD on fries to just tell me “no!” and put his foot down.

We’ll see if he ever does that.


K, so what did I learn from this???

I learned that next time I want to eat fries, I will order a SMALL one and maybe even share that small order!

I will also make sure the fries are even worth it!
(BTW, Red Robin’s fries are the best!)


So, on a brighter note, this morning I went to a KILLER cardio class at the gym.

The chick that teaches the class is an ANIMAL!
Seriously, she scares me.

After doing 8 million pushups, jump squats, mountain climbers, sprints, hurdles, etc, I thought I was going to die.

I really thought I was going to throw up or pass out at any second.

It was awesome.

I was so happy I dragged my bones out of bed this morning to go to that class.

I probably burned enough calories to get a FAMILY size order of cheese fries tonight!

Just kidding….really.


I thought I would share a recipe for my new favorite PROTEIN SHAKE!
It is so yummy!!!!

In fact it’s so yummy, my 3 year old has been asking for it every day!

If any of you have late night ice cream cravings, this is your SHAKE!


Here ya go….

Peppermint Chocolate Protein Shake
(if you don’t like peppermint, just omit it and it will taste like a chocolate milkshake!)

1/2 C. Water (or liquid of your choice)
1/2 C. Unsweetened Almond Milk (or liquid of your choice)
1 scoop Chocolate Protein Powder
1 T. Sugar free Chocolate Pudding Mix
1 T. Cocoa
1 T. Ground Flax Seed (optional)
1-2 drops Peppermint extract
2 big handfuls spinach

All the ingredients except the ice and water

Mix everything up in the blender and enjoy!!!
Nutritional Information:  Calories 242, Fat 5.5 g, Carbs 19.1 g, Sodium 487.5 mg, Fiber 3.5 g, Protein 28.6 g, Sugar 1 g


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