Supplement Guide: Glutamine

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What is it?

  • Glutamine is an amino acid that helps with the production of muscle. Its a naturally occurring amino that’s already in your body. Not just glutamine, but all amino acids are the building blocks of protein. Its mainly known as a sport supplement to help with recovery, but has been show to improve the immune system, help with illnesses and help wit people who have gone through surgeries.

Some foods Glutamine is in include:

  • Milk
  • Beef
  • Peanuts
  • Pork
  • Cabbage
  •  Spinach
  • Soy
  • Yogurt
  • Chicken
  • Parsley
  • Egg Whites

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Using it for Sports Performance:

  • When you start training or even working out a lot, your body’s natural stores of glutamine begin to diminish. Therefor supplementation will help your replenish that amino along with aiding in recovery.  Its also been shown to help with cortisol levels, because cortisol has been known to break down muscles. So replenishing glutamine if you’re working out a lot is ideal.

How much should I take?

  • There are many types to take including pills, liquid, and powder forms. There also is usually BCAA (Branch Chain Amino Acids) and Glutamine in protein powders already, so depending on how much your working, how clean your eating and your lifestyle … the amount in their might be enough. The average recommendation is around 5 grams 2 or 3 times a day.
  • Personally I would judge it on how you feel too, if your SUPER sore, take a little extra and so on so forth.

I like to take it with every protein shake I make within the day (usually 2-3 shakes a day…and I use the powder form for this and just mix it in). I also take 3 grams at night (capsule form). When you’re sleeping or resting, its easier for your body to heal and recover.. that’s why its good to take towards the end of the day. =)

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Vegetable Enchiladas

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You’ll Need:

12 small corn tortillas

1 medium onion, chopped

1 lb of sweet potatoes- cut into small chunks

1 1/2 tbs olive oil

1 can low-sodium black beans (rinsed and drained)

1 avocado

cilantro

2 cups brown rice

1 can enchilada sauce (8 oz)

Your choice of cheese – 1 cup

1 cup roasted red peppers

1/2 tbsp. chipotle powder

1 1/2 tbsp. chili powder

1 cup corn

1 tsp. ground cumin

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How to make:

  1.  Heat oven at 300. In a bowl, toss potatoes in 1/2 tbsp. of olive oil and spread out onto a baking sheet. Bake till potatoes are soft and lightly browned. around 20-30 min
  2. In a large pan, heat up the rest of the olive oil. Add onion, chili powder, cumin, and chipotle. Cook till onion is tender then add beans, peppers and corn. Cook for about 5 more min. Remove 1/2 of corn mix and set aside.
  3. Put tortillas in oven, wrapped up in foil for 10 min
  4. Add rice, potatoes and enchilada sauce to pan. Cook for 6 min.
  5. Place 6 tortillas on baking sheet. Spread the mixture onto the top of the tortillas along with 1/2 cup of cheese. Top it with 6 more tortillas and add the remaining mixture and the remaining cheese on top so your making 2 layers.
  6. Bake for about 6 more min, until cheese is nice and melted. Top with avocado and cilantro.. =)

Enjoy!
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(I did not come up with this recipe, I got it out of Self Magazine.)

Pros and Cons of Cleanses and Detox

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So for some reason everyone goes straight towards cleanses at the beginning of the year, wanting to “jump start ” that weight loss or lifestyle change. Whether you want to choose something the celebrities are doing, (ie. Beyoncé and her Master cleanse), a juice cleanse, pill form, raw food cleanse… the list goes on and on… I would do your own research as to what you personally think YOU can commit to because nothing is worse than feeling like you HAVE to do something, and then in return hating it while your doing it.

Trust me I’ve done my fair share of cleanses, I did the Master cleanse as mentioned above and not only was it not very tasty,  I felt tiered, down, angry, hungry and had constant headaches … did I lose weight? yeah a little, but it wasn’t worth all the pain I was having for those few pounds… It reminded me of those commercials you see on TV when they’re advertising a new pharmaceutical drug…  “you may have allllllllll of these side effects” …haha. I remember finally eating some chicken and veggies afterwards and feeling so much better. Which is why I often question whether I need to cleanse or not. Now before I get into some pros and cons, I do know that your body is made to actually cleanse itself. How awesome is that, right?! … And without going into an anatomy lesson…I do believe that cleansing your body with food (REAL FOOD) .. none of this lean cuisine or roman noodle crap.. I’m talking veggies, fruits, lean meats.. your body will take care of the rest. If you put the wrong fuel in your car, it wont run right? Well your body is the same way. Put processed food, sugar and things its not genetically inclined to recognize as “food” its not going to really know what to do with it, how to process it to your advantage and probably wont make you feel as good as some fresh veggies would. That being said, yes health food can be a bit expensive.. But if I can last a week and have enough self-control on stupid cayenne pepper lemonade, I can last a week and have enough self-control to cleanse my body the healthy way. Along with most cleanses is a “diet” they recommend, and that diet usually is pretty clean =) so some find it easier to have it laid out for them too… so that could be a benefit.

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OK on to the pros and cons!!!

PROS –

  • Some people feel its easier for a “fresh start” towards a diet, they feel cleansed of toxins and junk food they’ve been eating so that they have the ability to start.
  • Some people also need that little beacon of hope with losing a few pounds to feel like they are on the right track too… with cleanses, they eliminate a lot of water weight too… But it gives them that motivation and momentum they need to step in the right direction towards a lifestyle change.
  • Usually with cleanses they have a recommended diet, usually consisting of clean foods, this can re-set your taste buds and making veggies and fruits tastier. (love this aspect… I used to hate things like onion, grapefruit, and mango…now I love them)
  • With cleanses or even clean eating, it introduces the idea of repetition and simplicity. You know what’s “allowed and not allowed” and it makes it easier for some to sick to their diet when they create a pattern of what to eat and when.. and then hopefully it slowly starts to become a habit.
  • Rids toxins and junk in the body and can make you feel lighter, skin may clear up and mental fog may be gone.
  • can help you feel refreshed.

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CONS-

  • They can get a bit pricey depending on which ones you want to do
  • They can make your grumpy, antsy, or even feel like crap if you do not consume enough calories while on the cleanse or do a fast.
  • Cleanses can be awesome for fighting cravings … or they can be the doom of it all. If your feel like your depriving yourself (A. its probably not the right cleanse for you ….) you’ll be more inclined to binge, making the cleanse pointless.
  • Many detox diets can have very few calories to them which will yes, make you lose weight, but in return mess up your metabolism and actually cause you to gain  weight after your done with the cleanse.

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So in conclusion, you know your body better than anyone else. If you like the ideal of structure and find that easier, Id say go for it. If you’ve done some in the past and hated every minute of it and possibly didn’t feel any better at the end…. then I think you may want to try something else. I personally prefer ones that are pill based so then you still get to fuel your body with food, not feel hungry and still get to cleanse your body.

UPDATE: ….. setbacks wont stop me.

HAHA, so just a little update if your not friends with me on Facebook or don’t follow my instagram… New years hit, got a new trainer … was back at the gym doing my thing and prepping for the fitness competition still after all the holiday mumbo jumbo and the night before my birthday I got in a pretty bad car accident. I got t-boned on my passenger side, (thank god I didn’t have a passenger in that seat!) totaled my car, broke my first bone (my wrist) and had my first trip to the ER. whoo… my o my. Afterwards I thought I chipped my tooth because it was hurting to the extremes, turns out the accident just aggravated a root cannel I needed to get done … so there went some more money down the drain and it started to feel like u couldn’t catch a break since it had been 2 weeks and I hadn’t heard anything from my insurance about my car much less my medical stuff. And I still didn’t have a rental car….

After that, I kind of felt aggravated with myself because I’m the kind of person who likes to do things on her own. I’ve always been kind of independent that way. So with my boyfriend and everyone having to help me with simple little things I was feeling a little let down and just more nervous as to when I was going to be able to do all the things I did before. After a few meltdowns (usually over nothing or something very small) I realized my pain medication was making me depressed so I got off of those and that helped but I’m still jumpy when I see a car out of the corner of my eye while driving, but I know it will go away in time.

Finally insurance decided to help me out and get me a renal car (a tiny ass fiat 500… I live in Colorado and its the middle of winter people) but it was better than the rear wheel sports car they wanted to put me in right after it was a blizzard outside. They gave my money for my old car that was proclaimed a total loss.. and I went out searching for a new car. Thinking I found the car (craigslist – independent offer from the looks of the add). We met the guy looked at it, Evan (my boyfriend) being a mechanic could tell it had been wrecked but the owner said it was just small… So as I go to the bank the next day to pull out a loan I call the guy to make sure I spell his name right on the check… he said I have to go through his dealer Lada Auto Sales … (flag #1). If it was at a dealer, why didn’t the Craigslist state that and why did we meet somewhere instead of at the dealership?…. Then, his manager called me telling me there was going to be all these fees (Flag#2) which is one of the reasons we were looking on craigslist so we wouldn’t have those fees… and the guy that showed us the cars even said there were going to be none. So as I get the loan and everything set up I get this feeling in my gut then something is wrong… I tell Evan everything that’s been going on and the next day at work he pulls the Carfax. Turns out the car was a total loss vehicle and they fixed it up. So lie after lie, the guy calls me asking when Im going to come pick it up and I basically turn into a mother, chewing him out and asking him to explain himself lol….. he basically had nothing to say but “he didn’t lie” ***ahem…bullshit** and that he was going to pay the dealer fees …? stupid if you ask me. Evan called the dealership and talked to the manager and basically told him what was up and he said the same crap! …So we reported them to the BBB (Better Business Burro).

Here’s the real kicker …. when you pull out a loan from a bank for a car, you have to have full coverage insurance on that car…. you cant get insurance on a vehicle when its been a total loss…. so I would have been screwed either way. But ya know, they said what they were doing wasn’t illegal and that car had a Clean Title …. oye!

So after all that we decided ..just for peace of mind… to go through a dealership to find a car. So I came back to Toyota and started looking at Camry’s for the heck of it .. and I found a car! And I fricken love it!!! 2009, V6, fully loaded, leather and black interior, Red outside… its pretty=) After buying this car, turning in the peanut ( I called the fiat that because it was sooo small) I felt a weight lift. I (hopefully) get my cast off Wednesday .. and will probably have to do physical therapy. . . .

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I’ve been going to the gym and doing cardio and legs with my cast .. gotten some weird looks but I  don’t care.. hahaha. cant wait till I can start doing arms and back again….

So all in all, that’s whats been going on and why I haven’t had many posts since the beginning of the year… so as I get through all this, they will slowly start to increase more =)

Hope ya’ll are having a wonderful day!

Rachel Frederickson… Did The Biggest Loser go to far?

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After seeing Facebook and the media being blown up about Rachel Frederickson’s transformation on The Biggest Loser, saying she looked “too thin” and “frail” alarmed me. I hadn’t gotten to actually watch the show at this point (I had recorded it… ) but just one look at the photos of the finale was enough to see that something was up. I got onto Facebook, wrote a little about how I have a love/hate relationship of the show and for those of my friends and family that had seen it, what their thoughts were. Needless to say most said she looked unhealthy and were shocked by her appearance, and some people just stated that if she was happy, then they were happy for her.

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Watching this season was enjoyable, it always is.. plus I got my boyfriend into watching it with me too =) I always love hearing the stories of how they got to where they were and how they’re ready to change their life and look forward to living  a healthier life. The show itself can be an empowering one with the drive, dedication and efforts put in by every contestant week by week. I can relate to some weight loss myself (not as much as them by any means ) but even when I was over 200lbs I know some of the emotional baggage they carry with them everywhere, I know what its like to not want to do something because you feel fat or stupid, but in retrospect, I also understand the “healing process” they go through as the weight comes off. That right there is why I mainly watch the show, I love seeing people believe in themselves, have the courage to change and also in that journey usually find themselves too because before they felt lost and hopeless. I love the fact that they inspire their own families or even people at home to make better choices when it comes to health. The show is supposed to take people who are unhealthy and make them “healthy” correct???

biggest2This was them 3 1/2 months before they left the ranch to be on their own and to come back for the finale.

Well after watching it finally and seeing what everyone was talking about over social media, I can kind of understand why because it was SO dramatic. When we last saw the final 3 contestants they looked fit, healthy and ready to take the last 3 1/2 months at home as a chance and challenge to win the title of The Biggest Loser and the winner of 250,000. When all 15 contestants came back for the finale, the transformations were unbelievable, they all had a glow and a new sense of self acceptance and inner peace with themselves. And Tumi won the at home prize of 100,000 which made me happy for her because he looked AMAZING! As it approaches time to reveal the top 3 (Rachel, Bobby and David) everyone is surprised and happy for the two men, who obviously lost a great amount of weight but when Rachel entered the stage jaws dropped, there were looks of pride mixed with more looks of just utter shock. Since the finale was live, they did get a capture of Jillian Michaels and Bob Harper with a look of concern spread accost both of their faces as Jillian repeatedly said “oh my god” over and over to herself as she was in shock. As they all stepped on the scale, Rachel was the winner with a 155lb weight loss weighing in at 105 with a height of 5’4” and losing almost 60% of her body weight. They also stated that she was 5% body fat total which may sound amazing to someone who may not know much about body composition, but its actually really unhealthy for a woman to be that low. The lowest they recommend for athletes is at least 10-15%, and there is certain consequences if you maintain this % of body fat for too long of a time, this is why all athletes have an “on and off season weight”.

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Now here is where the controversy comes in, not only her body fat being 5%, her BMI is at a 18 which is considered underweight. I personally hate BMI because it doesn’t account for muscle mass, therefore if someone was a bodybuilder, they most likely would be considered morbidly obese… From being 260 to start out and dropping to 105 within 7ish months is crazy and amazing all in one. I definitely commend her passion toward finding the athlete she once was and using it to her advantage during this competition. She was extremely competitive and ..in all reality that’s what The Biggest Loser is about. Its a game show, a competition and its “reality tv” to see who can drop the most weight in the shortest amount of time, and she did just that. When it comes down to the number on the scale why wouldn’t someone (not only her, anyone for that matter) not go to the extreme. Say you know your 15 lbs. away from that winning weight and with 250,000 on the line,… I can see how that would pressure anyone to do whatever it took.  There as been previous reports of other contestants over exercising, using diuretics or even doing cleanses and not eating any solid food just to prepare for that final weigh in. I don’t know exactly what she did those last 3 months when she was at home but she did state she stuck to the 1600 calorie diet the trainers gave her and she exercised a lot, sometimes taking 3 or 4 different group classes at her gym a day. She stated that she feels better than she ever has before so that makes me think she’s happy with her results (obviously.. she won) and I wish nothing but the best for her in the future. I did think she looked a lot healthier during makeover week when she had a bit more muscle mass on her, but that’s just my personal opinion. But I’m sure since its all over and done with, she will put a little bit more on as time goes on.

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After the show, the trainers wouldn’t comment about her weight, and even Bob and Jillian stated that they “weren’t her trainer, so they weren’t given that opportunity to work personally with her” and throwing Dolvette under the bus. Yes, she was on his team at the beginning, but when it got down to the final contestants, they all worked with her and all the other contestants as well, so I personally think that was wrong. Dolvette later on stated, “Please try not to look at once slice of Rachel’s journey and come to broad conclusions, Rachel’s heath is and has always been my main concern, and her journey to good health has not yet ended!!” and I amend him for that.

So all in all, am I happy for her? Yes, of course, she has an amazing story and I’m sure she will have plenty more as her life continues. Do I think she’s too thin? During that finale, I personally do, I understand wanting something so bad that your willing to do anything to get it, now do I think she will stay at that 5%, I surly hope not, and I hope it was just so she would have reinsurance to win the title and cash prize. But like Dolvette said, its a journey, this is only a small chapter. Lets give her a chance to prove to us that she is still that athlete she says she. =) I also don’t blame the biggest loser for the difference between when she left the ranch for that 3 month period either, she was in control of her own weight and diet at home, but then there is also the question of how she learned to diet and whatnot.

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As far as my love/hate relationship with the show as a whole, I almost feel sad for her in a way because us as a society are always so quick to judge and we cant ever just be happy for someone and not point the finger. Were either too fat, too skinny, too muscular .. the list goes on. Along with that, these contestants have had enough of the finger pointing, they have lived (usually most of thier life) overweight, feeling alone, depressed, and judged everyday. So a part of me is torn because I am actually really happy for her but I do think she may have taken it a bit far. The biggest loser is supposed to help people learn how to be healthy and make better choices around food and exercise. With Rachel’s appearance, looking very thin (keep in mind also, the camera also adds about 10 lbs to us viewers on tv.. can you imagine what she looked like up close and personal?) I think that is the main reason people are so “oh my god” with it, she looks like she almost took it from one extreme to another (with overeating- which people don’t realize its an eating disorder as well) to looking like she had lost all her muscle mass (making people wonder if she was under eating).

Don’t get me wrong, I fricken love Jillian Michaels and her say it like it is attitude, always have. Dolvette is hot and Bob is just .. well he’s just a sweetheart with a serious side haha. But I don’t really like how they yell all the time, I get the fact of its a “break them down and build them back up” strategy, but there is better ways to motivate people than yelling in their faces lol…just saying. I also (this kind of pertains to Rachel in a way too) don’t like the fact that they only eat 1600 calories a day, that’s find but when your working out 4-6 hours a day.. sorry but you need more fuel for your body to function. The tv show is relatively “ok” if your actually there and are being watched by the doctors and nutritionists there .. but for those of us at home…not everyone can workout for 4 hours a day, we don’t have a controlled kitchen to monitor our food intake and not everyone can lose that much weight (35lbs) in one week when, its just not realistic. I don’t like the fact of them being discourages when they lose a normal amount either, they get so used to losing so much that when they get on the scale and it says 3 they are let down. (3lbs in a week is good!). This is why I think America tends to lean towards anything and everything pertaining to weight loss but then only wants the quick fixes. We aren’t going to fix this obesity epidemic with pills, drinks, surgery, and bypass, we got here with food, we need to learn to fix the problem with food because otherwise its just going to go in a cycle.

biggest8This is last years winner Dani, see how she looks healthy and has muscle tone.

Here is some food for thought (no pun intended) .. if you knew someone who ate 1600 cal and worked out for 4+ hours as day.. would you think they had a problem, obsession or even a disorder? That is the question to ask, and makes you think is The Biggest Loser really that great of a weight loss show as a whole?

Avocado Turkey Burger

omg.. this this was HUGE and AMAZING lol …

We had a few friends over for Football Sunday and they all wanted to grill hot dogs and bratwursts .. so I made an amazing turkey burger I had to share with ya’ll!

First I just cut up a bunch of goodies!

Lettuce

Onion

Tomato

Cheeses

Avocado

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Then I actually cheated and got Jenny-O pre-made Turkey burgers… haha

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But …oohhh look at its amazingness!

I promise there IS a burger under those veggies hahahahah

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I put like 1/2 an avocado on that one burger haaha … and the beauty of veggies you can add as much as you want!!!

On a whole wheat bun..of course 😉

oh!

I also grilled some pineapple (which if you haven’t tried yet.. you should!)

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