Tilapia with Quinoa and Veggies!

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You’ll Need:

1 large tilapia fillet

Olive oil cooking spray

3-4 lemon slices

1/2 teaspoon garlic powder

1/2 teaspoon basil

1/2 teaspoon rosemary

pinch of oregano

salt and pepper to taste

1/4 cup quinoa or whole grain brown rice

Veggie of choice (preferably green)

How to:

Preheat oven to 400

Spray oven safe dish with a little olive oil, and place fish into dish. Sprinkle spices and seasonings on top place lemon slices inside dish as well.

Bake for about 15- 20 min. Until cooked all the way through.

Cook quinoa or brown rice according to package and steam your veggies! add a little salt and pepper to taste!

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Tip of the Week #13 Eat more!

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Yup! That’s right, eat MORE if you want to lose weight.

Now… lets set this straight from the start, I don’t not mean eat more gummy bears and pringles… I mean eat more high quality nutritious foods.

A lot of people think that losing weight is all about not eating what you love, and eating less and being miserable and feeling constantly hungry. WRONG! You can still eat things you love (every once in a while – not every week or every day). Along with that, people think that if you don’t eat or eat very little you will lose weight as well. This is also WRONG! Eating fuels the body and keeps it running, without it you cant function properly and as well either.

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So without further ado, and without getting off subject. EATING MORE……….

RULE#1 DRINK A LOT OF WATER………AND I MEAN A LOT!

Enough said!

RULE#2 IF IT GROWS ON A TREE OR IN THE GROUND, I’LL EAT IT

that means load up on those fruits and veggies, now virtually you can pretty much eat as much of these and be in the clear. Now if you only eat fruit… not as good, but try to add in some veggies too. Experiment with the veggies, grill something you normally wouldn’t, like mushrooms or make a veggie kabob! This also includes nuts and seeds that are high in good fats and omega-3’s. You should ideally be including fresh fruits and veggies into every meal you eat.

RULE#3 6 SMALLER MEALS A DAY, SHOOT FOR AROUND 250-300 CALORIES EACH MEAL

Eating this way can speed up your metabolism and also leaves you not hungry throughout the day. Learn to make your meals ahead of time or even the night before so your not tempted to go to that vending machine.

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RULE#4 EAT GOOD PROTIEN AT EVERY MEAL

Especially at breakfast! Breakfast is the first meal of the day, you need to fill it with foods that will keep you full for a long time… that means Lucky Charms are out of the question! But the more you incorporate a lean protein source, the fuller you’ll be throughout the day and you’ll be able to fight off those cravings that hit you mid-day. 30g of protein will last you about 3 hours of fullness.

RULE #5 EATING BEFORE YOU WORKOUT

Eating a snack or small meal before your workout that high in protein will actually not only help your metabolism but it will speed up your recovery time and muscle growth. Also make sure you get a post workout meal in too to refuel your body (make sure its high protein too).

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Workout #2 (Shoulders, Legs, Calves (multi-joint)) Competition Prep (Month 2)

WORKOUT                                                                                          SET X REPS

  •  Machine Overhead Press                                                     4 x 9-11

Cardio acceleration 45 Seconds    

  • BB (Barbell) Upright Row                                                       3 x 9-11

Cardio acceleration 45 Seconds    

  • Smith-Machine Squats                                                           4 x 9-11

Cardio acceleration 45 Seconds    

  • Leg Press                                                                                  3 x 9-11

Cardio acceleration 45 Seconds    

  • Sumo Deadlift                                                                         3 x 9-11

Cardio acceleration 45 Seconds    

  • Standing Calf Raise                                                                3 x MF (Muscle Failure)
  • Seated Calf Raises                                                                  3 x MF

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Benefits of Olives!

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Green or black, olives are great for you! Just keep in mind moderation is key with them because they are higher in fats

  • Some key things that olives help with that they are very rich in mineral content. (phosphorus, iron, magnesium, iodine.. to name a few)
  • They also oleic acid which is beneficial to helping the heart.
  • They provide essential amino acids and vitamins.
  • Cancer Fighting Properties – particularly colon, breast and skin cancer. They are higher in monounsaturated fats, which can help reduce inflammation.
  • Good source of fiber
  • They are known to act as a pain reliever, mimicking the same affect ibuprofen would have on your body. A compound called oleocanthal is what causes this, lowering any inflammation.

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Things to put olives on or add with:

  • In a salad
  • In scrambles egg whites or an omelet
  • Add into burritos or any Mexican dish (my fav is fajitas!!)
  • Have plain as a snack
  • Cut up and put into hummus
  • Take a piece of toast put some guacamole or hummus on it and top with sliced olives
  • Put on top of a potato

Ps Olives are my favorite food, a get a case of them every Christmas! =)

Sunwarrior Protein Powder Review

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So, I love protein powders, they keep you full for a long time, they are easy to make and take with you when you’re in a rush and they usually are very easy to drink pretty fast if you have somewhere to be. And they aren’t just for bodybuilders or gym goers, anyone can use them and reap from the benefits.

Protein in general is important to have in your diet because it helps with hunger (you stay fuller longer), energy, getting vital nutrients, helps with insulin control, helps form muscle and lean out, digestion and can also help with weight management.

So Sunwarrior is the brand I’m going to talk about today. The company has many other products like multi vitamins for him and her, a green mix, immunity boosters and of course protein.

The two proteins I have personally tried were the warrior blend chocolate and vanilla flavor. I am lactose intolerant and I have a hard time finding protein powders in general so when I saw that this was vegan I was all over it. The only problem with vegan protein powders is that they either have a shit ton of sugar in it, or they taste like dirt. . . .

When I tried this, I’m not gonna lie, I was scared, I’m always kinda nervous/excited to try new things. But surprisingly it wasn’t bad ! YAY!!

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So here is why I love it!

  • Organic, Gluten free, dairy free, Non-GMO, Hypo-allergenic, Soy free, Vegan.
  • Its a raw protein (not heated over 90 degrees)
  • Not grainy or chalky
  • Since its made out of with rice protein, pea, hemp seed and cranberry seed protein, its very easily digested and absorbed through the body .
  • Naturally rich in vitamins, minerals, amino acids, antioxidants and other nutrients like iron, calcium, potassium and more.
  • No artificial crap! … and I mean nothing!!!
  • Grain free so people with a  gluten intolerance can have this.
  • Nutrient Dense
  • Improves cardiovascular functions
  • Increases metabolism
  • Builds muscle/ helps with weight loss
  • Great energy source
  • Helps with kidney functions
  • Lowers LDL (bad cholesterol ) and raises HDL (good cholesterol)

*Note: Make sure you mix this with milk, or a milk substitute, not very tasty when mixed with water. (learned that that hard way)

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Clean Eating 101 – Its a Lifestyle not a Diet!

English: Healthy eating pyramid similar to tha...

English: Healthy eating pyramid similar to that of the Department of Nutrition, Harvard School of Public Health. Temporary image as original is non-commercial use only. If you have a better image please replace this. Thanks. (Photo credit: Wikipedia)

So some of you might not know what I mean when I speak of “clean eating”, so here I’m going to kind of go through what it entails and what it all means to “eat a clean diet”. (basically my diet- give or take some cheats here and their =))

What is Clean Eating??

  • Clean Eating is based off of eating whole and natural foods. It cuts out all processes man made products for the most part and focuses eating mainly things that come from the Earth to feed your body. (Nuts, Fruit, Veggies, Lean cuts of meat, and Legumes). It gives your optimal nutrition to function property and when done correctly can leave your feeling amazing!
  • Realistically there really isn’t fitness or weight loss goals that can be achieved without it. Its the basics of most nutrition and diets (with out cutting out natural sources) and it doesn’t leave you feeling deprived or hungry.
  • Feeling health, being healthy and loosing weight or maintaining a good weight is mainly based around nutrition. People seem to think that weight loss ideally comes from working out and spending hours at the gym, yes it does help but nutrition is about 80% of the battle, whereas, fitness and physical activity is 20%

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What are the basic Principles?

  • Avoid all processed food. Whole grain bread and natural cheeses are ok, its the stuff with 80 ingredients that you cant even pronounce.
  • Eat Whole Foods. Things that haven’t been messed with like veggies, fruits, grass-fed meats, natural nut butters and milk, and unsalted and processed nuts and seeds. Herbs and Spices will become your best friend, so will natural oils.
  • Get used to cooking your own food! This way you know what’s in it, how it was prepared and you don’t have to second guess whether or not its healthy or not. Makes it SO much easier! Pre-made meals does not count as “clean eating” even if its a lean cuisine meal haha.
  • Eliminate the sugar! sugar and fake sugar really isn’t good for us. You will use very little natural sugars in  this diet because you wont need them! (stevia, honey and agave nectar are some you can use)
  • Include Protein, Carbohydrate and fat within every meal- Your diet will mainly consist of lean meats, a healthy starch (such as a sweet potatoes or brown rice), a ton of veggies and fruit here and there. You’ll fell more satisfied with this way of eating because you will be eating for optimum nutrition. You’re giving your body what it needs and once you get past the food addictions (things like craving sugar and bad carbs) you wont really have any trouble eating this way for the rest of your life.
  • Eating 6 smaller meals a day! – eating 6 smaller meals revs up your metabolism because your constantly giving it healthy foods, therefore its receiving its proper nutrition, but then again your pretty much eating every 3 hours so there is either no time to even get hungry or have your body “feel” hungry because you wont be going hors without eating.
  • Drinking Calories is a Big Fat NO- sugary drinks are obviously a no-go. Make water your first choice by far (if it get boring you can add fruits to it) but you can also have unsweetened tea, and coffee with little skin milk and stevia, low-fat milk, and nut milks.
  • Physical Activity becomes apart of your day- yes just like any other diet you read or see, you have to ideally get moving. No it doesn’t have to be 3 hours at the gym everyday but even a walk around the block is better than nothing.

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What to Expect from Eating Clean:

  • More energy and alertness
  • Clearer skin, whiter eyes, and stronger hair and nails
  • Provides a natural detox
  • Weight loss (if there is weight to loose)
  • Leaner body
  • Motivation and a sped up metabolism
  • Feeling more healthy all around and more happy as well.

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Healthy Nut Butters!

I love nut butters! Especially almond butter (if you cant tell haha). Nut butters are a great way to get protein too!

When looking for nut butters, look for more natural ones that contain less sugar. Ones that have sugar listed as the 2nd or 3rd ingredient- put it back on the shelf and find a different one! Also try to avoid partially hydrogenated oils – they are high in trans fats!!

*the top two are my personal favorites! *

So which are some good picks?

  • Earth Balance – Most of their stuff is vegan, 100% natural, Gluten-free, Non- GMO.

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  • Justin’s- Most of their stuff is vegan, gluten-free, kosher, Non-GMO, and Organic. (its also made in Colorado ;))

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  • Teddie All- High Protein, low carb, no cholesterol, all natural.

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  • Barney Bare-  Doesn’t use sugar or salt. They have different flavors too. . .

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  • Smuckers Organic Natural- Natural, low sugar, high protein.

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