What Does Eating Clean Mean?

Eating clean (EC) means staying away from highly processed foods such as desserts, candy, pop, and breads. Eating clean is going back to the basics from a long time ago.  EC will give you the healthiest options, most nutrients and energy as well as prevent horrible things such as diabetes and cancer. If you are feeling tired, have gained weight or have any other uncomfortable symptoms (such as bloating, irritable bowel, headaches, irritability) it could very well be your diet and eating too many processed foods.

When you first start to eat clean you may initially feel more tired or sick because your body is used to running on a bunch of sugar, fats, and caffeine. So, it is important to give it time. Some people can comfortably quit bad habits (such as drinking diet pop) cold turkey while others have to wean themselves off of it. For example, if you currently drink one can of pop a day then you can probably quit cold turkey. However, if you drink three or more cans of pop a day you should gradually reduce the amount of cans you drink each week.

Every time you put food in your mouth you should ask yourself "Does this have nutritional value?" You need to eat to live, not live to eat. Eating is providing  fuel for your body not a mood pick me up, hobby or activity. We (Americans) have turned eating into a social activity and a high or addiction. We need to change the way we think about food.

It may take a while to break your addiction to food. But, I promise you that over time healthy foods will be more appealing and processed foods will not be. I can speak from example. I used to drink up to nine cans of mountain dew a day and now I can't even bare to drink one can! This will need to be a lifestyle change, a process, and a journey. Don't give up!

Here are some ways to determine if food is clean or processed:

Processed: It has an expiration date, comes in a package or box

Clean: You can grow it in a garden or it was derived naturally from the ground or a seed

Tip: Shop on the outside of the grocery store in the produce aisles. The inside aisles have all of the processed foods.

Tip: Check the ingredients list: If it has a ton of ingredients don't buy it.  If it contains words in the list that you cannot pronounce, don't buy it.  If an ingredient ends  in -ose it is most likely some form of sugar, don't buy it.

Eating Healthy on a Budget

I am by no means an expert on eating on a budget. In fact, this is one major area in our lives that we are trying to improve. So, that is why I am going to be sharing what I learn along the way in case it helps anyone else out as well. Whenever I walk into the grocery store I always vow that I will only spend X amount of money. Then, before I know it all of these enticing things jump out at me and I throw them in the cart. Most of the time they are healthy food items. But, that doesn't justify over spending. Well, last shopping trip I was determined to not let it get the best of me. So, this is what I did:

1. Plan enough meals and snacks for the week

2. Make a list based on those meals. Before you make the list look through your kitchen to make sure you don't already have some of the stuff (I am famous for buying stuff that I already had tucked away that I forgot I had!)

3. Look through your coupon organizer to see if you have any coupons that you can use. Just use coupons on things that you actually need. I mean-do you really need poptarts just because they are $1.00 off?

4. Set a limit (goal) and take out just that amount of cash.

5. Go to the cheapest grocery stores first. If you have an ALDI's or a comparable store go there first. Take your list in with you and as you find the items on the list cross them off. Whatever items (if there are any left) that you couldn't find then go to the next cheapest store and purchase the rest of the items there.

6. Once you run out of food for the week-DO NOT go back and buy more until the designated time to go again unless it is for something you HAVE to have such as baby formula. You would be amazed at how much stuff you can come up with around your cupboards even if it means eating cereal for two days in a row.

What we got for under $100:

Last time I went grocery shopping I took my husband and daughter with me. We turned the entire shopping trip into a fun challenge. We were so excited when we met our challenge. We got the following items (a weeks worth of groceries for three) for under $100.00. We are using these groceries to follow the 21 day fix diet plan we are on so all of the items we bought were very healthy!

Store 1

ALDI: Bag of Sweet Potatoes, Container of mixed nuts, Agave Nectar, Sea Salt Grinder, 2 cans of olives, 2% shredded cheddar cheese, 2 containers of organic baby spinach, Raw head of broccoli, 2 Mangos, bag of navel oranges, Graham crackers, pack of kiwi fruit, six cartons of almond milk, bunch of grapes, Strawberries, Ricotta cheese, mushrooms, 2 jars of organic pasta sauce, two containers of lowfat cottage cheese, blueberries, raspberries, 2 bunches of bananas=$77.36

Store 2

Buehlers: Organic Eggs, 2 boxes organic mac & cheese, sugar in the raw, 1 whole roasted chicken, four avocados, bunch of kale=$12.64

Grand Total= $90.00

A couple last reminders! It is okay to buy generic. Some factories make the same food and just slap different labels on them. You don't need to buy everything organic and you also don't need to buy everything name brand. Focus on buying clean, unprocessed food and buy local anytime it is possible!

What Are You Avoiding?

 

What Are You Avoiding?

We all have that one thing (or few things) that we have been avoiding doing. For some of us it might be tackling losing weight, forgiving someone, cleaning out our basement, or starting a work-out routine. The whole out of sight, out of mind mantra is very convenient in this area in our lives. "I will get to that one day" we think. I don't know what struck me hard when 2014 hit but something did. It might have been that last year I became a mom, hit thirty, or that my step-mom passed away from cancer. Whatever it was that hit me I caught fire that every little thing I have been avoiding in my life needed taken care of...NOW. I don't want any regrets and I don't want to fall short of being the best that I can be. For that reason I am hitting things hard. My hope is that if I try to do a bunch of things then hopefully I will at least accomplish a few of them. This weekend I tackled something incredibly embarassing. In fact the only reason that I am even publicly sharing this is because I know that someone out there can relate to having a similar issue.

My husband has told me our entire marriage that I have issues when it comes to buying gift bags, wrapping paper, and tissue paper for gifts. "We have a whole box of all of that stuff downstairs-why do you need to buy any more?" Well, let me tell you my answer for that. 1. I like buying gift bags. To me-it is just as fun buying the perfect gift bag as it is buying the gift. I usually try to find a gift bag that matches the theme of the party, the person's personality, or the gift itself. In my eyes the gift bag is part of the present.   2. The big box in the basement full of gift wrap is very intimidating. It is so big and full of stuff that I don't even know where to begin. If I buy a gift bag at the store while I am buying the present I can avoid eye contact with that huge box of craziness and pretend it doesn't exist. Crazy, right? Well-this is my one big thing I have been avoiding for a long time. Until now.

So what changed? Well, my husband and I are doing a Financial Peace class where we have to focus on every dollar and how we are spending it. Therefore, I can no longer purchase gift bags without feeling guilty or feeling like I am hurting the greater cause. Last night I did what we all need to do- I faced the thing I was avoiding head on. I stared that ginormous box of gift wrap in the face and it was terrifying! I began pulling stuff out of the box and sorting it into piles. As I began sorting I realized how absolutely ridiculous it was that I had been purchasing gift wrap. I had enough gift bags, boxes, and wrapping paper to start my own Hallmark store!!! I found myself feeling ashamed, anxious, giddy, embarrassed and freed as I cleaned out this box and sorted. I then created labels for each storage tub so that I could now easily find the category of gift wrap I would be looking for. Now, instead of looking for that perfect bag at the store-I will look through the tubs in my basement.

Looking back I bet not a single family member or friend of mine can tell me what I wrapped their present in. In fact, I bet they can't tell me what gift I even got them for that matter! So, why was I so consumed with this gift wrap obsession? Why was I wasting money that we shouldn't be spending?  Because it was easier! Just like it is easier to eat whatever we want and continue doing what is comfortable...even if it isn't right. Well, those days are over. If you are reading this and you will be receiving a gift from me expect it to come in a really tacky wrapping paper. I have vowed to not buy any more gift wrap until what I have is all gone.

I don't share this just so you are amused by my obession with gift wrap (although you probably already are!) I share this because as I mentioned before we all have that one thing that we have been avoiding. We have that one thing sitting in our basement that we are avoiding eye contact with. The hardest part is getting started. Once you get started it is so much easier. I hope that this encourages you to face that one thing you are avoiding head on. I promise if you do you will be better because of it. You will feel a sense of accomplishment, release, and freedom that you haven't felt before. Best wishes!

Megan

Sixteen Can't Miss Weight Loss Tips

I have read probably every exercise and nutrition book and article on the market. I have always been fascinated with health and losing weight. I find great joy in watching "the Biggest Loser" and "Makeover-Weight Loss Edition". I am like a sponge obsessed with learning new weight loss and exercise tips. Through my online fitness coaching I often try to share everything I have learned with my friends and family but it is so hard to summarize everything I know and would like to share. So, I have finally done just that! I am sharing with you my sixteen tips for weight loss. These are principles that I apply in my own life that have worked for me. I promise that if you do these things you will see awesome results! If you would like further advice or are interested in speaking with me feel free to also sign up for a free account. I would love to help you in your fitness journey!

 Sixteen Can't Miss Weight Loss Tips:

1. Eat Breakfast-They call it Break-Fast for a reason. When you eat the first meal of the day you are breaking the fast from sleeping and you rev up your metabolism for the day. Try to eat within a half an hour from rising.

2. Eat every 3 hours-5 small meals- Think of your body like a furnace or a car. If you don't fuel the furnace then your body will not run properly. If you continuously fuel your body with proper nutrients and healthy snacks your metabolism will stay revved up. A lot of people have the misconception that if they starve themselves they will lose weight. If your body goes into starvation mode then it actually holds onto fat. Here is an example; 7am-eat breakfast, 10am-morning snack, 1pm-lunch, 4pm-afternoon snack & 7pm dinner (adjust this according to when you get up). Despite what we were taught growing up breakfast & lunch should be our bigger, heavier meals because we have the rest of the day to burn them off. Dinner should be a lighter meal like a salad with lean chicken breast.

3. Avoid eating 2-3 hours before bed-Your body cannot rest if it is trying to digest food all night. If you do not get enough proper rest you will not perform well during the day and your body won't have a chance to rest and rebuild.

4. Eat Clean-Eat as many organic and fresh fruits and vegetables as possible. You also can eat whole grains and healthier carbs (such a quinoa, sweet potatoes, and 100% whole wheat products). Avoid processed foods, white bread, candies & desserts.

5. Avoid Empty Calories-Whenever you eat something make sure it has a purpose for your body and nutritional value. You want to eat things that will provide you with nutrients, vitamins & minerals, and energy. A doughnut has none of those things. You need to eat to survive, not survive to eat. If you are eating (or drinking pop) and it doesn't have nutritional value you are simply eating for pleasure purposes. This is referred to as emotional eating. Everytime you go put food in your mouth ask yourself what the purpose is behind it.

6. Clean out your cupboards-This one is huge! The old saying "out of sight out of mind" is so true. If it is in your cupboard it is one step away. If you want something the chances of you taking time to go buy it and spend money are far less then if it is already in your cupboard. If you are serious about losing weight and getting healthy you MUST clean out your cupboards and replace your junk with healthier options. You also have to get your entire family or anyone else living in your house on board.

7. Do the 80/20 Rule-We are all human. We cannot be perfect all of the time. However, if we are "good" most of the time we will see results. If you try to eat well 100% of the time you will fail and then you will feel shameful about it. I recommend following the 80/20 rule. This means that you strive to eat well and workout 80% of the time and allow yourself a break 20% of the time. What does that look like? Say you worked out Monday and Tuesday and you also didn't slip up on your eating either days. On Wednesday someone brings birthday cake into the office and it is from your favorite bakery. Eat that cake! However, if you have a lot of co-workers and there is always some type of celebration you can't say yes everything. Pick your battles.

8. Make Working out a priority-DO NOT SAY "I don't have time". We all have the same 24 hours in a day and even the busiest people find time to workout. You have to make working out a priority just like eating, going to work or dropping the kids off at school. The easiest way for me to make it a priority is to workout first thing early in the morning before I go to work and before everyone else wakes up. This way I know that nothing else the rest of the day will interfere with my workout. If time is a problem you need to find a workout you can do in a short amount of times such as T-25 (25 minute workouts) or P90X3 (30 minute workouts)

9. Don't drink your calories-You will not believe the amount of calories you consume by drinking pop, juice or adding creamer and sugar to your coffee. Try to stick with water, black coffee or plain tea. I know a lot of people who lost weight simply by eliminating pop. Make sure to do it slowly though. Each week decrease the amount of pop you drink every day. Believe it or not I used to be addicted to Mountain Dew and I would drink up to nine cans a day. Now, just looking at it makes me feel sick.

10. Get a good support system (accountability group)-As a Beachbody coach I am constantly starting and joining my own accountability groups over Facebook. I cannot tell you how many mornings I woke up super tired and wanted to blow my workout off. However, I pushed through and did it because I knew I had to report back to my group that I did my workout. If you don't join a social media group then get a running buddy or friend to go to the gym with you. Ask someone to read your food journal that you write down everyday. Sign up to run a 5K or join a local fitness challenge.  If you have a lot of negative people in your life get rid of them! You need a good support system now more than ever.

11. Add Variety to your workout routine/mix it up-If you continue to do the same type of workout and moves your body will quit giving you new results. You cannot go to the same aerboics class or lift the same amount of weights and see results. You have to mix it up and create muscle confusion in your body. If you aren't sure what this looks like or don't know where to start I recommend trying a Beachbody workout program such as P90X or Turbo Fire. All of their programs have variety and change it up. The other benefit is that it keeps your interest and prevents you from being bored.

12. Don't pick just cardio or just strength training- Cardio is awesome for improving endurance and burning calories. Did you know though that if you lift weights and have toned muscles that you burn calories while you are sleeping and resting even? Up to an extra 300 calories a day! Do not worry about bulking up. Women do not naturally bulk up when they lift weights and even most men have to really work at it or take supplements to bulk up. Strength training is also important to help with everyday things like carrying groceries or holding the kiddos. Make sure to incorporate strength training into your weekly workout routine.

13. Go by inches & how you feel-not the scale-The scale is not an accurate assessment for how you are doing with your weight loss. You may be retaining fluids or have a gain in weight because of an increase in muscles mass. If you constantly stare at the scale you may become discouraged. Rather than focus on the scale measure how many inches you are losing, how your clothes are fitting, and most of all if you FEEL better. It is about getting healthy not hitting a perfect number!

14. Make it a lifestyle not a diet-I think it is natural instict to want what we can't have. So, the minute you declare you are on a diet you automatically want to eat more junk! If you truly want to maintain a healthy weight and get healthy and fit you have to decide that you will follow this lifestyle for the rest of your life. Keep the word diet out of your vocabulary and instead call them goals or new changes.

15. Find a substitute for your favorite foods-There are sooo many healthy alternatives to our favorite foods. You just have to do some digging and experimenting to find new recipes. I promise you though that you will acquire a taste for your new versions fo the food you love. For example, if you love pasta try to use 100% whole wheat noodles. I have replaced my sugary coffee creamer with chocolate almond milk and raw sugar. You can still have your favorite foods on occassion but there are great alternatives to try to curb your cravings on a more regular basis. Check out our recipe section for some new recipes to try today.

16. Find a good (healthy!) pre-workout drink & replacement meal drink-I would fall short on my workouts and my eating if it wasn't for my two best friends-Shakeology and Energy & Endurance. When I wake up I am NOT Suzie Sunshine. I am tired and I do not want to workout. However, I down a glass of Energy & Endurance and I am a new woman. I am energized and focused to workout. The same goes with Shakeology. I cannot tell you what a lifesaver it has been. There are so many times when I don't have time to make a healthy breakfast or lunch and I would normally swing through a drivethrough or grab another unhealthy alternative but instead I mix up Shakeology and BAM-nutrition in a shake! If you don't have back-up options or quick healthy fixes you are more likely to throw in the towel when it comes to eating and working out. I go with E&E and Shakeology because I have done my research and they truly are the cleanest supplements out there. They are worth the money!!

I encourage you to pick a handful of tips from this list and add a new one every week. The goal is to eventually do all sixteen. It may take some time to make these a habit or learn what works for you. But, there are no shortcuts. Losing weight is going to take discipline and action steps. Like I said earlier, if you follow these-I promise you will see results!

Best Wishes on your weight loss journey!

Megan

Natural Ways to Ease Anxiety

 

 Anxiety really stinks. The worse part if when you have it and people try to talk you into getting on prescription medicine. I am not against prescription medicine. I am however if you haven't already tried natural remedies first. A lot of people on medicine for anxiety claim that the medicine either doesn't help, adds additional symptoms, makes them feel emotionless or like a "zombie". When I heard these things I did not want to try prescription meds. However, I do know people who have had great success with them. I am offering some natural remedies that I have found that have worked for me. I believe that anytime we can heal our bodies naturally that is best. Here are my top eight natural things to try.

Natural Ways to Ease Anxiety:

1. Eliminate or minimize the things that are stressing you out (even if it is temporary)-When my anxiety was at it's worse I had to take a semester off from grad school as well as take a couple vacation days from work. Your anxiety will not get better if you continue to take on too much. Practice saying "no" and allow yourself time to relax and do fun things!

2. Try sipping Tea instead of Coffee- Caffeine can make you more anxious. Instead of drinking caffeinated beverages try drinking Passionflower, Ashwagondha, Eleutherococus, or Hawthorne tea. Also try to eliminate sugar and processed foods. Your diet can have a huge affect on your mood.

3. Exercise-Working out can be as effective as taking an anti-depressant. When you work out it releases feel good brain chemicals which alters your mood in a positive way.

4. Quit watching the news-The news typically focuses on negative things. If you are already feeling nervous, watching the news can make everything seem that much more stressful. If there is a major event going on someone WILL let you know. Turn the news off and only watch positive stuff if at all possible. Avoid reading news articles as well.

5. Meet with a Nutritonist or Chiropractor- They can offer alternative supplements to prescription medicine. Sometimes we have tired adrenal glands, low testosterone, or other hormonal imbalances in our bodies that are causing our anxiety to flair up. Nutrionists and Chiropractors can administer different types of tests to determine what areas we are lacking in order to help get our bodies back on track.

6. Talk Therapy-Sometimes just talking through your problems or the things that are stressing you out can be helpful. Find a counselor who specializes in Congitive Behavior Therapy. This type of therapy can eliminate our negative thought patterns and teach us new ways to view our problems and anxiety.

7. Pray-Not sure if you are a believer or not but if you are-PRAY! Prayer has a way to bring a peace over us and God is the ultimate healer. Just remember that he heals in HIS time not ours.

8. Find a support group-You know the old saying "Misery loves company".  Sometimes just talking to someone else who experiences anxiety symptoms (or has in the past) can be helpful. You won't feel so isolated or "weird". Talking to someone else who has anxiety can be a huge life saver!

The Power of Preparation-Fitness & Nutrition tips to put you ahead of the game

The Power of Preparation

If you are like our family once Monday hits we hit the ground running. My husband and I both work full-time and he also teaches two nights a week while we both teach a fit class one night a week. We have a one year old who is super active so it never stops. We have a small window of "free" time from around 9-10pm every night-that's it! So, time is very precious to us! I hate staying in my drill sargeant state all of the time but it truly is a necessity to keep everything in order during the week. Here are some things we do a head of time to help during the week:

1.  Cook on Sundays to get you through the week (or most of the week). I do not enjoy cooking. The last thing I want to do is work all day and then come home and cook-yuck! However, if I don't have meals planned or made we end up eating a bunch of junk which is no good either. So, for example, last night I made a big pot of homeade soup (chili is a good example). I also cooked some peppers, beef, black beans, rice and onions for fajitas. I spent about an hour Sunday night cooking both meals in a big batch. What we will do is on Monday-Wednesday is rotate for lunch and dinner eating the soup and fajitas. All we have to do is warm them up! That covers three days of meals. On Thursday I may cook something simple (like throw turkey burgers on the grill). Then on Friday when we are pooped from the week we might order pizza (or make one at home).

2. Lay out clothes/pack the night before-We pick out what clothes we are going to wear the night before, we pack our food for work, and get Mayda's bag packed and ready for grandmas. If we are planning on working out the next morning we either wear the work-out clothes to bed or lay them close to the bed. This will save 10-15 minutes every morning (and make your morning better!)

3. Bring snacks to work (or wherever you are going for the day)-anyone who has ever worked with me can vouch that I always either have a snack drawer or a bunch of snacks in my purse. If you don't pack or bring healthy snacks then you are more likely to make a trip to the vending machines, run to get fast food, or dig into the brownies your co-worker brought in.  Here are some healthy snacks ideas-mixed nuts, protein/shakeology shake, piece of fruit, apple slices with peanut butter. Remember-it is important to eat every three hours. I am pretty sure that people at work think I eat all the time!

4. Schedule your workouts ahead of time-If you put on your calendar when you are going to work out or make plans to meet a friend to workout then you are more likely to stick with it. Treat your workout time just like any other important appointment. If someone invites you out to dinner on Wednesday night but you were going to workout say, "that is my scheduled workout night. Would you want to work out with me? If not I can look at a different day!"

Another thing-some families are actually more busy on the weekends. Instead of saving a bunch of "to do's" for Saturday or Sunday it is helpful to get a little done throughout the week. For example, instead of making Saturday an all day cleaning day pick one small thing to do each week day. Monday can be clean the bathrooms, Tuesday-dusting, Wednesday-paying bills, Thursday-laundry. It helps to break it down over a week so that it doesn't ruin or overload your weekend.

We all know that life happens and that we have to be flexible. However, the more prepared we can be the more likely we are to make better choices. There truly is power in preparation!

 

Why I Workout at Home

Why do I workout at home?

My husband has always loved the Beachbody at home DVD series. He never was a fan of going to the gym waiting around for people to be done using the equipment. I however, always loved a good aerobics class. I liked to go right after work before I got home and grew tired. I liked the social aspect and the accountability. I always said, "if I don't go to the gym then I won't work out".

Things changed drastically after I became a mom. I had already been getting highly irrated about going to the gym. I couldn't believe how stressful it was becoming. I would go to aerobics class and ladies were saving spots for a handful of other ladies who weren't there yet. If I didn't get their super early all of the good hand weights and sizes were taken. Sometimes the instructors would show up late (or not at all!) and the best was the comments I would get from other people working out. Everyone would have a comment about me losing too much or not enough weight (no joke!) Working out was supposed to be a stress reliever but it was starting to create stress! On top of all of that I felt guilty going to the gym after work since I had already left my daughter all day. It took me away from her even longer because I had to drive to and from the gym.

I have always loved Chalene Johnson's workouts. She is always cheerful and talks to the camera like she is right there with me. So, I decided to try her Turbo Fire series. I liked it because it came with a big calendar to follow the routines daily. I didn't really feel like I was working out alone because her energy and support seemed to jump right out at me from the T.V! I began doing the workouts early in the morning before work while everyone else was asleep. Although it wasn't easy at first being a morning person it was nice to have "me" time for once. On Saturdays and Sundays when I wanted to workout at home I would do so while my daughter napped or after she went to bed. It was reassuring to know that if she needed me I was just downstairs in the basement. I no longer had to get annoyed by stuff that happened at the gym. The gym was in my home!

After I had such success with Turbo Fire I decided to do Body Beast with my husband. I would do the workouts in the morning still and he would do them at night. We would encourage each other and talk about the workouts. It connected us. We both loved the workouts and programs so much that we decided to be Beach Body coaches. Now we help motivate others that do the workouts through phone calls, emails, and facebook workout groups. I feel even more accountable and committed than ever! I feel like I have a whole network of positive coaches and friends I am doing the programs with. When I get up early to workout I know that my other Beachbody buddies are working out too...just farther away! I no longer have to worry about if my daughter is okay, what I am wearing or look like, who is going to comment, and if there will be too many people using the machines.  I am also saving A LOT of money. My gym membership was costing me about $400 a year. Even though the DVD series aren't cheap I only pay for them one time I then I get to keep them forever.

Some people love the gym and at one point I did too.  What used to work for you maybe looks completely different now and then And, even more different years from now. The important thing is finding what works for YOU.  If you want to try an at home workout series to see if it is the right fit for you message me or check out my site. I would love to recruit you! ;)

Love,

Megan

No Self Control Around Food

I find that a lot of the time I have no self control around food.  If we are at a family cookout or an event that has a buffet or is serving food, I almost always over eat and "give myself a pass" to eat bad that day.  After all I workout a fair amount and I deserver it.....right?  But, more and more I have been trying to limit myself, in these situations, to smaller portions.  It is very easy to rack up the calories quickly in these types of environments.  Before you know it, you have "sampled" all of the desserts and have eaten maybe 2,000 calories worth in just chocolate.  Believe me, it is a very easy thing to do.  I don't want to be a total buzz kill at parties or cookouts and not eat anything, or worse yet have people be afraid to eat around Megan and I for fear we will slap the cookies right out of their hands and say in an outraged tone "Don't you know how many calories are in that?"  However, I do feel like it is important to set a good example in situations like this.  Megan and I, after all, are "the Healthy Nuts" in our families.  Not to say other people in our posse are not healthy but we do feel like we get labeled as such because we are always working out and we try to eat healthy most of the time.  I need to be better in these situations and not go overboard just because the food is there.

On a similar note, I have come to realize that if bad food is in the house....it sets me on a seek and destroy mission.  I have to eat it, even if I'm not hungry.  There are typically so many other healthy options available to me, but I choose the junk food 9 times out of 10.  As this picture above says "If you keep good food in your fridge, you will eat good food."  We try to to do our best at keeping nutritious, good for you options around because I have no self control around food.  I'm a big guy, I eat a lot of food.  If my only options are healthy then that is what I will choose.  But, if bad food is in the house, you better eat some before I see it because it won't last long if I know it is there.

I need to do better and I am trying.  As We get ready to begin another round of Body Beast, I vow that this time I will not consume mass quantities of junk but instead mass quantities of healthy options and only some junk.  Hey, you gotta live a little right?  Please share in the comments if you struggle with this too.  And, if you need help with your nutrition plan Megan and I offer free coaching.

 

 

Body Image and Children

I am a perfectionist, I have always been hard on myself and my body is no exception. It is natural for me to think I should be leaner, have more muscle, be faster. On one hand this is great motivation for me and on the other hand I have to be careful to not take it too far. The truth? I actually like my body and I know that I am too hard on myself. But the other day as I saw my daughter watching me I realized that she didn't know that...

Mayda and I have good morning routine. She sits in her pack and play drinking her bottle and looking at books while also watching me put on makeup, do my hair, and get ready for work. The other day I was having a typical girly "fat day" and lifted up my shirt to look at my belly in the mirror and said, "ughh" as I pinched my belly in disgust. To me, it was just an insecure girl moment but I realized that Mayda was watching me. It hit me at that moment that I was absolutely sending her wrong messages.  In my head I knew I was just being dramatic and moody about my belly but to her I was declaring-"this is not okay! I am disgusted with my body!" when in fact that isn't REALLY what I thought. I made a vow that moment to really watch what I say and do in front of Mayda about my body. Up until then I had filtered what we have on the TV, what she eats, and I do not curse in front of her but it had never crossed my mind to watch what I say about my body. Oops!  Here are my tips for mothers to help our daughters (and even sons!) with their self-esteem/body image:

1. Avoid Negative self-talk in front of our children-Even if we are having a "fat day" or aren't feeling our best we should keep that in our head and not declare it out loud. When we express negative feelings about ourselves out loud we teach them that it is okay to have negative self-talk.

2. Keep certain Magazine & TV shows out of the house-A lot of famous people on TV get paid to look good and a lot of girls in magazines are air brushed and touched up. If you have these things around the house it teaches our children that is is what average or real people look like and that is far from the truth.

3. Focus on health rather than vanity-Teach your children the importance of eating healthy foods and working out because it is good for you, not just because it makes you looks good. There are a lot of skinny people out there who are out of shape and unhealthy. There are else overweight people who have malnutrition.

4. Make Nutrition and working out fun-teach your children different ways to cook healthy options and alternatives to junk or processed food. Make fitness fun not a chore. Play flashlight tag as a family, have your children try yoga with you, cook together.

5. Promote Positive self-talk-make it a habit to tell your children that you love them and praise them for little things and comment on how good they look on normal days. Don't save praise for big occasions or sporting events. If your teenage daughter is upset about a pimple say, "Everyone gets pimples, it is normal! Your hair looks fantastic today!"

It will not come easy to change the way we talk or act in front of our children but it is worth the effort. I encourage you to join me on this new journey!

How to Create a Healthy Eater-Teaching Your Child to Eat Healthy

Teaching Your Child to Eat Healthy

 

Ideas for Parents with Toddlers

I am learning that it is so difficult to feed a toddler. They are so picky and what they may love to eat one day the next they despise. So, when you are trying to feed them healthy foods it can really narrow down your options and in turn make the process seem that much more difficult. However, I think that as a parent it is our responsibility to teach our child good, healthy eating habits. This is one area that I don't want to grow lazy or passive in. I am already seeing at such a young age how exposed our kids are to bad choices. I know that I can't control everything that gets handed to her and what she eats. But, I can control what I give her. So, I think that if I feed her well the 80% she is with me then I won't feel as bad and it won't be as bad for her if she does eat bad on an occasion (like a birthday party or holiday).

It is hard to think of options that are "healthy" and creative. Especially if we weren't raised on those types of foods ourselves. There are so many great blogs and websites out there to provide suggestions and recipes.

Here is a sample of a menu that I use:

• Breakfast- Yo Toddlers Organic Yogurt with some fruit (she LOVES strawberries and bananas)


• Mid morning snack-Toddler Cereal Bar, another piece of fruit, or a homemade blueberry muffins (grammy is good at making these)


• Lunch-Scrambled Eggs and a pouch of organic baby food


• Mid-Day Snack-Cut up cheese and whole wheat crackers (or crackers with a little bit of peanut butter)


• Dinner-Sweet Potatoe/apple/carrot blend


• Bed-time Snack-Cut up Avocado

Don't assume that your child won't eat certain things just because they are healthy or you don't like them. I can't believe some of the things that Mayda eats that I would think would taste disgusting (for example Spinach with pears). That girls loves avocados plain with nothing on them. I recommend offering something healthy numerous times and try different ways of serving them. Sometimes I can put cinnamon on something and she will immediately like it when she didn't before.

Toddlers don't know yet what foods are healthy or not. Don't plant ideas in their head and create certain associations with foods that aren't necessary. If you really talk up ice cream and act like "yummm ice crream" with a glisten in your eye of course they will want some. You could do this same thing with healthier options. Again, when I give Mayda an avocado she acts like it is the tastiest food ever. We are setting the example for our children.

Plan ahead and always have healthy options on hand. Here is my favorite recipe I concocted for Mayda. I love this because you can make a big batch for the week ahead of time and pull out of fridge when needed.

 

 Steamed Sweet Potatoes/Apples/Carrots

Ingredients-2 medium sized sweet potatoes or yams, four carrots, two-three apples, cinnamon

1. Peel Potatoes, Apples and Carrots

2. Cuts into small, bite sized cubes

3.  Place in steamer pot and Sprinkle Cinnamon on top, mix and sprinkle more cinnamon

4. Cook until soft and easy for a toddler to chew (I use a boiling pot of water with a steamer that sits on top-usually takes about 45 minutes to cook)

5. Place in small containers and store in fridge

*I love this recipe because it is a good blend of healthy foods and tasty ones too! :)

 You can also make a version of this for yourself and the rest of the family. We cut the peeled carrots, apples, and sweet potatoes into wedges (like french fries) and sprinkle with cinnamon and olive oil and we bake in oven at 400 degrees for about 30 minutes (until crispy and a little brown). This is a great snack alternative!

 

 

 

 

Tips for Running with a Jogging Stroller

Four tips to make Running with a Jogging Stroller more enjoyable:

1. Find the right stroller to fit your needs.

There are many different jogging strollers out there to choose from.  Make sure to do your research and find one with the options that will suit you and your spouse (if you both will be using it).  Megan and I ultimately choose to go with the Joovy Zoom 360.  It is a great jogging stroller that fit our needs.  We also were heavily leaning towards the BOB Revolution.  After reading many online reviews and comparisons in the 2 models we decided to go with the cheaper Joovy.  Based on the reviews the BOB seemed like it was smoother and overall easier to push. But the Joovy was nearly $100 cheaper and, according to the reviews, has a taller handle.  Me being 6'5"-6'6" I figured the taller handle would come in handy. (get it?)  Also, the water bottle holder and rain guards all came included in the price of the Joovy and they were all add-on items with the BOB.

2. Ease Into It

Make sure to ease into running with a jogging stroller.  It is definitely an adjustment.  For me, it was very difficult to run with just one arm.  I keep one hand on the stroller at all times so I only get my normal arm swing in with one arm.  It felt weird at first.  I switch up which hand I swing and which one keeps ahold on the stroller during the runs.  Some people like to use a push-catch up method which I have tried and didn't like.  You basically push the stroller ahead of you and run normally until you catch up to it and then repeat.  I just didn't like this method.  I wasn't scared of losing control of the stroller or anything because it contains a wrist leash that will not let the stroller get too far out of your reach, I just didn't like this way or doing it.  It felt like more work.

Consider also that you are not going to be used to pushing a 50+lbs. (depending on your baby's weight and all the gear you bring) stroller while running.  Start slow and maybe only do a mile or 2 the first couple times.  Remember, your child has to adjust to the stroller and the feeling of running too.

3. Bring Stuff

Depending on the age of your child, the length of your run, etc... You should plan accordingly.  Always being the essentials like an extra bottle, diaper, wipes etc... But it is also a good idea to bring along some toys to keep your child occupied.  Depending on the length of our run, we usually bring along some kind of distraction.  We typically start out by not giving baby anything.  Later on, if she shows signs of fussiness, we will break out toys or a bottle.  We have a strap that we can attach to the stroller and the bottle that will keep the bottle, sippy cup, or toy attached in case she decides to throw it or drops it.

4. Have Fun

Running with a jogging stroller throws a whole bunch of new factors into the mix on your run.  It is no longer just you and the elements or you and the dog against the elements.  You now have a small human involved as well as moving parts, food, extra weight you struggle to push up hills etc...  Things are going to happen to throw off your running routine.  Flat tires, crank babies, banging your shins into the wheels.  Just remember to take it in stride and enjoy the run.  And if you are like me and you track your pace with a GPS watch religiously...know that running with a jogging stroller will definitely negatively affect your times.



 

Please share with all of your runner friends who are parents.  And make sure to leave your tips for running with a jogging stroller in the comments section below.  Let me know how it goes.  We will see you out there.

How to Run With Your Dog

Learning how to run with your dog can be a not so easy task.  To this day my dog still goes into "squirrel" mode occasionally, and has trouble when around other dogs on a trail or path.  It is not that he is vicious or mean, quite the opposite in fact.  He loves other dogs and just wants to play and investigate them.  The problem is that they don't always want to play along with his shenanigans.  From experience we have learned that having the right gear can help make running with your dog a lot smoother.  So here are my top 3 gear recommendations to improve your experience.  


 

1. Dog harness- Invest in a good harness.  We use a great harness from Ruffwear that slips over Marley's head and straps in 2 places around his underbelly.  It is great for being able to control his pulling and also keeps him from choking himself out.  The leash clips to the harness between his shoulder blades, and not onto his collar.  The harness keeps him more calm and is harder for him to slip out of than his collar.



2. Waist Leash- We love the Ruffwear Flat Out leash.  It is a great leash that has an adjustable handle that can be enlarged to fit around your waist.  This helps with not ripping your arm out of the socket every time there is something interesting...Squirrel... for the dog to look at.  It places the force around your waist, so it is harder for the dog to pull and completely eliminates the chances of your dog getting lose by you losing your grip.  In addition a great added benefit to you is that you can swing both of your arms normally as you would during a run without your dog.



3. Carry water- This tip is important for both of you, but especially important if you are running with your furry friend.  Dogs do not sweat like humans do, therefore they can overheat very easily.  Make sure to always carry water for your dog.  You can teach them to drink straight out of a water bottle stream or you can carry a collapsible bowl that you can pour water into.  I always run with either a Nathan fanny pack style pouch or a camel bak type of backpack.  I actually prefer the Geigerrig backpacks to camel bak brand.  Either way make sure that you have enough water with you for the both of you and if not make sure you have a spot mapped out on your route where you can fill up with more water.

 



 

 

I  hope these gear tips help so you and your dog can start to enjoy runs together.  Remember that just like you, your dog will need to get in shape and build up mileage.  Make sure you don't overdo it. If you are running a long run and you don't think your dog can handle it, then leave him at home or perhaps have him run with you for a part of it and then drop him off at home or have your spouse take him for the remainder of the walk.  The last thing you want to do is to have your dog overheat.  So get out there and...Squirrel.

 

 

Healthy Eating and Fitness Tips for Couples

Last week Dustin left for three days for a bike trip. During that very long three day span I found out how incredibly difficult it is to find time to work out and eat healthy when you are the sole person taking care of the kids and household. My hat definitely goes off to the single parents out there! It was a great reminder though how important it is to rely on your partner to implement a healthy lifestyle. Here are some healthy eating and fitness tips for couples that work great for Dustin and I:

Healthy Eating and Fitness Tips for Couples

 1. Make a contract-We love ice cream. Bad news-it is not good for our waistline or finances. One month we looked back at our previous months spending habits and we realized we were going out for ice cream way too often. So, we decided that two times a month was a good amount. I typed up a contract and we signed it together. Now, any time we we want ice cream we revert back to the contract and make sure it hasn't been more than twice a month already. This could apply to ordering pizza, eating out, whatever you want.

2. Don't sabotage each other-Again, I go back to the ice cream. I might be having a really good day without any cravings and then Dustin will say, "Mmmm...ice cream sounds really good". All it takes is him mentioning the word ice cream and I cave!  So, if you really want to help each other keep your cravings to yourself (not suggesting sneaking off and being bad either!) This applies to bringing junk into the house. If it isn't there then it is harder to want it. For example, if it is someone's birthday at your work and there is leftover cake-don't bring it home.



3. Rotate working out-Before we had a baby we loved working out together or at the same time. Now, unless we want to wait until really late at night, that just isn't possible.  So, we try to rotate and one of us gets up early to workout before work while the other keeps an ear out for the baby to wake-up and then the other works out after work while the other plays with the baby etc. When we go workout as a family for a run or something we also rotate who pushes the jogging stroller and holds the dogs leash etc.

4.  Take turns cooking healthy meals for each other-When one of you works a late night at work, try to have something healthy prepared and ready for the other person when they arrive home.  If I don't prepare something for Dustin, he will most likely just grab something bad to snack on because it is easier.  But, if I have something ready that he can just heat up then he will also choose that option.  Also, try out a new recipe every week or every month.  Mix it up, have fun with it.  If you are preparing exciting new dishes or healthy desserts that you have never made before, it makes the actual "cooking" not seem like a chore.

5. Plan ahead-This one is huge for us! If we don't plan healthy meals or snacks ahead of time then we are doomed! When you are hungry and don't have a plan you turn to options that aren't so great. Here is what I suggest:

On Friday or Saturday evening start pulling recipes and ideas for meals and snacks. The following day (or later that day) go to the store. Make as much as possible on Sunday so you can just heat stuff up during the week. I also put snacks in little containers or bags so you can just grab them and go to work. For example, carrot sticks or fresh berries.

6. Be Flexible-Wow! This is the one I struggle with. I am a very structured person who likes to have every detail worked out. So, when I plan on running at 2pm and it rains I am crushed! But, that is the reality of everyday life. We can plan as much as possible but it doesn't mean our day will turn out that way. The other day I went to HIIT class and for whatever reason my instructor didn't show up. There was only one other girl in the class who did. We took the girls iPhone and played some workout music and did our own version of HIIT class. I ended up making a new friend and still got my sweat on!

7. Do a challenge together-I am extremely competitive-with myself and with others. Dustin and I try to run a lot of different Beach Body Challenge groups to get people (and ourselves) motivated to work out. Although I hated gaining so much weight with my daughter-it was a great challenge for me to lose the weight. If you do a challenge together you can cheer each other on and go through it together. It is a real bonding experience. Right now I am training for my first half marathon and Dustin is right there with me through the process (he has already done a few and even ran a full marathon a couple of years ago). This a really good idea for couples who have been together for a long time. It gives you something new to learn and do together to keep your relationship fresh. Not to mention if you start getting in better shape you will probably be more attracted to one another!

8. Set goals and celebrate together-Do you want to lose weight? Start drinking more water? Run a marathon? Whatever your goal is share it with your partner and then make sure to celebrate when you reach your goal. If you do lose ten pounds one month go on a date to celebrate together.

At the end of the day there is always power in numbers. Who better to call on for support than your significant other? Start today by having a date night to discuss your hopes and dreams and then figure out a game plan to make it happen....together!

If you can't say something nice don't say nothing at all

If you can't say something nice...

 

I know that I posted something similar to this in the past but the trend has continued which has led me to want to write on this topic again.  I have a feeling there are others out there who can relate!

A very simple concept I learned at a very young age while watching the movie Bambi was, "If you can't say anything nice then don't say anything at all." During my entire pregnancy (okay probably whole life for that matter) and now after I have often felt although I should wear a sign that says this around my neck. Because quite honestly, people shock me with their verbal negativity that comes my way. I am going to share a few instances....

During my pregnancy:

1. I was about six months pregnant at an aerobics class and a lady in the class (who I had never met) came up to me and said ,"Honey-you aren't taking this class because you are worried about gaining too much weight while you are pregnant are you?"

Ughhh no lady...I am taking this class because working out while pregnant has a lot of positive benefits for myself and the baby...if I was concerned about gaining weight I probably wouldn't have had my 80th round of chicken wings last night.

2. On a DAILY basis I had two things occurring-one person would come up to me and tell me that I was "too thin" for being pregnant and they couldn't believe how far along I was and then literally an hour or so later a completely different person would comment on how big I had gotten?!! Talk about playing with my mind!! Make up your mind people...am I too thin or too fat for as pregnant as I am??

3. A co-worker of mine came up to me and said, "Wow! I can really tell you are pregnant now-your face is really starting to fill out!"

Okay, I was very aware at that moment that my face was indeed "filling out"...I probably could have been okay without someone else telling me so

After my pregnancy:

1. I had a girl in my office who saw the picture of my baby and she asked how old she was. When I told her she said, "Wow! I didn't lose weight that easy after my pregnancy....I had a C-section so it's harder to bounce back"

First off, I too had a C-section and you are right-it is harder to bounce back and also I didn't lose weight that easy-I worked my butt off to lose the weight! Thanks for the judgement that I didn't have a C-section and that it was easy for me to lose weight.

2. I went to the gym the other day (note: my daughter is 9 months old right now) and I had two older ladies who I haven't seen in a while come up to me at the gym separately.  The 1st lady said, "You don't even look like you just had a baby-you look great!" Awww-gee thanks! (Confidence soared-my hard work had paid off!)

not even ten minutes later a different lady came up to me and placed her hand on my belly and whispered, "Are you pregnant again?" WHAT??!! I sure hope not! Thanks lady for implying that I had enough pudge in my belly area still to possibly look pregnant-nice.

These are just a few highlights of things that have been said to me. I could probably think of a dozen more. The points I would like to make are these:

1. I would NEVER say anything to anyone about their weight unless they asked for my opinion or they truly have a medical problem and I am deeply concerned about them and I think they need an intervention (like when my husband has too many slices of pizza-ha!)

2.  Just like it would be considered to be rude to go up to an overweight person and comment on their weight...it is equally rude to comment to a thinner person on theirs

3. Just because you are thinner before or after having a baby does not mean it is because it was easy or effortless. Yes, I can think of a few individuals who lost weight immediately after childbirth without much effort but I am not one of them. My daughter was 7 months old before I could stop wearing my maternity pants. I gained 60 lbs while I was pregnant (they average 10 lbs between the baby and fluids) so to go to a level playing field maybe 50 lbs... and I worked my butt off to lose all 50 lbs. This included: eating healthy, Drinking Shakeology, and getting up at 5:30am six days a week vigorously doing TurboFire.

4. Before I ever got pregnant and when I was in good shape people who often come up to me at the gym and say, "What are you doing here? You don't need to work out!"  WHAT?!!!! ummmm...1st off, how do you think I got in good shape  and 2nd, even if you are thin (naturally or not) you still need to work out to be healthy! There are a lot of bigger people who are more in shape then thin people just because the way they are built. 

5. I do gain weight and feel crappy when I don't work out and eat healthy. I had a period in my life where I just didn't care and I gained 30 lbs by just not working out and not eating well. Although I am blessed with thinner genes in my family I do gain weight like everyone else. I workout because it is the healthy thing to do. Yes, I do want a body like Jillian Michaels and arms like Kelly Ripa's but ultimately I take care of my body because the bible tells me to...

1 Corinthians 6:19-20 says, "Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body."

Again, I just shared this because I know that someone (or lots of people) out there can relate. My advice is this-we can't change what people say or do but we can change the way we handle it or let it bother us. So, try to get in the person's mind as to why they are saying what they are (usually they are trying to justify why it is okay that they aren't happy with their weight) laugh it off and immediately forgive them. Obviously not everyone has watched Bambi before....

Love,

Megan

Healthy Families

Words Of Encouragement

This is an inspirational story that any parent should read...

One of the best benefits of learning how to eat to fuel my body, as a mom, was learning what a healthy plate looks like. At Tony Horton Fitness Camps in the days of old, Tony used to talk about the important fuels for your body: lean protein, healthy fats, fruits, vegetables, and whole grains.

When we first started on this health and fitness journey, I cleaned out all my cupboards and fridge of the bad stuff that I’d allowed to creep in, and replaced it with the healthy stuff listed in my new food journal provided with the Team Beachbody Club. That was a big deal for me, because it was a commitment with my pocketbook! I used the expression “Say no to yourself once: at the grocery store!” that I’d learned from another member in my Beachbody Challenge Group. That saying made sense to me, and I wanted to teach my kids the same thing. Rather than me having m&m’s in a bag that they ask me for 10 times throughout the day, not even having them on the shelves was a few less “no”’s I had to tell my kids. It helped me get creative in making the snacks fun, and the meals tasty!

My kids really resisted at first. Well, the older ones. They were grumpy that the junk food they’d grown accustomed to were no longer an option. Oh, I’m all about moderation, and they still had desserts, and sweet foods, but I changed their options for the more healthy counterparts: Fat free yogurt instead of go-gurts, lime Perrier (“bubble water”) in place of soda, thin crust, light cheese & veggie pizza instead of the thick crust, oozing cheese pepperoni pizza’s of old. We had tons of different fruits, and instead of calorie laden casserole’s we had grilled chicken, lots of veggies and instead of white rice, we had whole grain rice and quinoa and bulgar. Havent tried em? Neither had I until I found the Beachbody Club and then I was hooked on these new flavors! In fact, my kids actually (and this is the truth!) used to say “Brussel Sprouts? Yay! Thanks Mom!” It sounds so fake and cheeseball, but they really love brussel sprouts – a veggie I’d never made before then. Because the truth is, healthy foods DO taste good, and its possible to re-train our habits and taste buds.

Oh, we still have soda, and ice cream every now and again, just not every day or week, and you know what? My kids are healthy, strong, and adjusted. So be encouraged if you are just starting on your journey to a healthier family – with time and consistency, and open, honest communication, ie: “I cant in good conscience give to you what I know now to be so unhealthy for you, son.” your kids WILL adjust and when they’re adults they’ll thank you. When they do, you can pat yourself on the back knowing you did the hard, but right thing by your family!

Fall Bike Trail Ride-Newark (Cherry Valley Road) to Johnstown

My cousin and I rode this trail on Monday.  It was covered with a lot of foliage in spots but it wasn't too bad overall.  The fall leaves made for a beautiful ride.  We parked in the parking lot just off of Cherry Valley Road in Newark, OH...Rode to the end of the trail in Johnstown, OH...and then headed back the way we came.  Overall it was just under a 30 mile ride.  The video was shot with a GoPro Hero2 camera in 720p HD 60fps and sped up considerably.  The ride took us about 90 minutes with starts and stops and we rode at a leisurely pace.

Here is a link to the Licking County Trail System Map.

http://www.trail2health.org/Maps/Licking%20County%20Recreational%20Trail.pdf

Proud To Be Blond!

Kelly Ripa

Chalene Johnson

Beth Moore

This year most of my friends are turning thirty. Fortunately, since I was younger in my class I am one of the last of my group of friends to turn thirty. However, I am actually feeling really excited about turning thirty because there are three wonderful women in the media that I admire who are in their forties and fifties. I absolutely admire and enjoy the energyy that Kelly Ripa (talk show host), Beth Moore (Christian author & speaker), and Chalene Johnson (author & fitness geru) exude.  These ladies look so good for their age-they could all pass for their twenties or thirties! I can only hope I will look that good when I am their age. I think the common denominators that all three ladies have that keep them glowing are their commitment to fitness, their faith in God, their supportive husbands, and their box of blond hair color! :) Watching these ladies in the media makes me excited about what the future holds and....proud to be blond!

The Cost of Eating Healthy vs. Unhealthy

Drew Manning Pictured above was a personal trainer who purposely got fat and then lost it all in order to help him sympathize with his clients.  Check out his Blog on the Costs of eating Healthy vs Unhealthy.  It may surprise you.

Cost of Eating Healthy vs. Unhealthy Part 1:
Cost of Eating Healthy vs. Unhealthy Part 2:

Here is the video from Drew's Transformation.

Regular Exercisers Earn Nine Percent Higher Pay Than Those Who Don’t

Regular Exercisers Earn Nine Percent Higher Pay Than Those Who Don’t:

Another great reason to exercise regularly.  You will make more money.  Check out this article.

Five Safety Tips for Jogging at Night

Good Safety Tips for Running at Night.

Others to add that are not mentioned in the article:

-Run a route you are familiar with
-Leave a Note stating where you are
-Run where the Lights are  i.e. Street Lights
-Wear a Head Lamp so you can see where you are going

Five Safety Tips for Jogging at Night - Yahoo! Sports: