6 and 5 weeks out

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As time goes on and the days pass a part of me is so nervous and excited and just thrilled I’m actually doing this (no turning back now!) but another part of me is rather relived and happy its almost over. Weird I know. I feel like the whole thing is going to be a bittersweet moment. The joy of being up on that stage (I’ve always loved the limelight ) knowing that I accomplished this goal that in all honestly was WAY harder to complete then I even imagined when I first started. But yet, I can begin to “live” again. Most people don’t realize how hard it is to sit there at a wedding/ baby shower/ anywhere with your 3oz of chicken and 8 asparagus spears while everyone else gorges on things like cake and BBQ ribs in front of you. Me, personally I didn’t mind it, I learned to live through other people, especially Evan hahaha. When we went on our vacation up to Vail I brought all my food and still continued to eat just like I do now, meanwhile he had things like pizza, peach pie, big burgers…… fricken waffle fries.. (not going to lie I wanted a waffle fry haha)

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When a friend of mine was telling me about “off season” and how all the pros of fitness take time off they eat things like pizza, doughnuts and good stuff.. I thought it sounded silly. Since the past 3-4 years through my whole weight loss I literally cannot remember the last time I ate a piece of pizza and since I have been eating clean for this long my thought when she said that to me was “but why would I ruin what I’ve just done??”

Let me just tell you now, I understand completely what she was talking about! through this prep (granted mine was a bit harder because I’ve been on such a prolonged clean diet for so long) … but literally I’ve never craved so much “unhealthy” food in my entire life. I probably pinned about 80 different pumpkin desert recipes on my pinterest the other day- no joke! And the fact that my body is handling whey (dairy) better now makes it even more dangerous!

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So not really sure what’s going to happen at the end of all this to be quite honest. I don’t want to make myself sick (even though I hear that is totally something every competitor does after a show hahah) but I do have a nice little list in my mind of all the different foods I want after this is over. Things like BBQ ribs, pumpkin….. well pumpkin anything!, Oreos, smothered burrito, tostadas, spaghetti … the list goes on…. guess we will see what happens eh?

 

ok without further ado, here are my 6 week and 5 week updates.

6 weeks out

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5 weeks

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I also got to pick out the color of my bikini! How exciting… I was so happy when my coach told me I should do pink or purple (my two favorite colors!!! ) so we opted for one in between its kinda a pinky-purple. … and it matches my gym bag, and my food prep bag haha. LOVE!!! I also was going back and forth between which connectors to use (connectors are the jewels on the bikini that hold it together… I picked the ones I’m going to use.. ya’ll will just have to wait and see which ones heee heee ;P

wpid-img_20140904_172117.jpgoh and I found more amazing PB that I can only eat when Evan isn’t around hahaha .. they need to make flavored almond butter and we’d be in business!!! Also here are some fun pics of Vail!! .. lol our maid probably thought a weirdo was staying there. =P

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My Current Meal and Supplement Plan (Fitness Comp Prep)

A lot of people have been asking what my diet looks like, what I eat, when I eat and how they can get their metabolism running faster… the key is to eat super clean foods every 3 hours so your body doesn’t even have a chance to feel hungry. I also focus more on counting my macronutrients (protein, carb, fiber and fat) more than my calories..

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… so here it is!

I always make sure I drink 8oz water right when I  wake up.

Supplements at waking:

  • 200-300 mg caffeine (or a pre-workout, depending on my mood)
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 1: (don’t wait more than 30 min to eat after you wake up)

  • 1/2 cup Steel Cut oats prepared with water.
  • Splash of almond milk
  • 1/2 banana cut up inside it for sweetness
  • sprinkle of cinnamon =)

***This is usually the time of day I workout (around 60-90 min)***

Meal 2: (Post-workout)

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, 1 scoop carbohydrate blend, and 1 scoop BCAA’s.
  • With other 1/2 of banana.

Supplements :

  • 1 Multi-vitamin
  • 1-2 g L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 3:

  • Medium size salad with 2oz grilled chicken/shrimp or turkey (usually cut into chunks)
  • 1 cup brown rice or quinoa. (or 1/2 baked sweet potato)
  • 10 almonds.

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Supplements :

  • 200-300 mg caffeine
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L- Carnitine

Meal 4:

  •  1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  •   1/4 avocado
  • 1 cup of  carrots or 3 celery sticks (or both haha)

Meal5:

  • 3oz Grilled Salmon/Tilapia (seasoned with Ms. Dash – no salt)
  • 10 spears of Asparagus
  • As big of a dinner salad as I want! …. (Dressings I use are all oil based – usually Newman’s own or Annie’s Brand.) about 2tbsp. I also add salsa sometimes too (its healthier than dressings…)

Supplements:

  • 2-3 g CLA
  • 2-3 g Fish oil

Meal 6:

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  • 1/2 cup nuts or seeds (almonds, cashews, pecans, pumpkin, sunflower)

Supplements before bed:

  • 2-3 g CLA
  • 2-3 g Fish Oil
  • 2-3 g Glutamine

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WATER WATER WATER ALL DAY!!!!!! DRINK UP

**The supplements and meal plan that I’m on is geared towards my goals for preparing for the fitness competition. I’m not stating that people should take these supplements because everyone is different and have different goals. This is just what I do one a every day basis and it works for me. **

Do Juice Cleanses Work?

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You hear about all kinds of cleanses and even celebrities doing them, so then the public is more inclined to try them… but the real question is, do they work? Weather its all veggie juice, fruit juice or that lemon, cayenne pepper cleanse that Beyoncé did, we’ve heard of them all and how wonderful they are supposed to be. You can buy a juicer and make your own, buy them pre-made at health stores or even get them delivered to your door….

What they promise is extreme weight loss, detoxification, clearer skin and mind, better sleep and many other claims, but do they really do that???  From cleanses that are one day up to two weeks they all basically claim the same things. Sure it may seem like a good plan to “get you on track for a clean diet” but in reality its kind of dangerous and may even be harming you if you don’t know what your doing and/or not doing it properly.

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Ideally I wouldn’t recommend doing a cleanse for more than 3 days max (but that’s just me…) . No matter how many fruits and veggies you may juice yourself or the juices you purchase may contain there still is most likely a high amount of sugar in it. It lacks that amount of fat that you need in your diet to help you absorb those vitamins that come from the fruits and veggies your drinking. Also most juice fasts claim that you’ll get all the nutrients you need, when in reality it actually removes some nutrients that that whole fruit or veggie have.

Some of the antioxidants that the skin of some fruits carry (like the skin of an orange) gets lost when you juice, also since your juices aren’t carrying the fiber that some of the skins have, your blood sugar levels could spike since your body absorbs fructose sugar (sugar from fruit) easier. This could be dangerous if you have diabetes, or any other form of health concern you may or may not know about.

As far as loosing weight, its most likely water weight you will loose. And if you do drop a lot of weight in a quick amount of time, you more likely to gain it all back, slower weight loss is ideal. And here’s what really gets me…. even though they claim that the cleanse will help you detox and clean out your body…. “get rid of toxins”….. Your body is already super good that this for one, the liver and kidneys are great for getting rid of unwanted things through normal everyday bodily functions. Along with that, if your wanting to “get rid of all the crap” that you put into your body, why just not put it there? Why not just not eat crap that makes you feel sluggish and eat your fricken fruits and veggies and not have to worry about “detoxing”? LOL

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Also its expensive…. have you ever bought pre-made juices? The good ones are not cheep! Plus if you order them off a website there is shipping on top of that! Or if you were to buy a juicer, those can range up to $300, plus not to mention all the fruits and veggies you’ll have to use to make the juice, a bunch of spinach doesn’t go as far as you’d think.

So..back to the main question… should you do a juice cleanse? Well the question is up to you. I like to incorporate 1-2 juices here and there every once in a while, but not all day, and not everyday. It works for me, but you have to find what works for you. Some people feel that it helps them fight off cravings that they had in the past, so they like to do them to “start off a new diet”. Some people state that they feel like they have more energy or a clearer mind. . . . all in all, make it a short cleanse if you do one, you’re body needs more nutrients then just juice all day every day for a month. And as far as if you’re mainly doing it for weight loss purposes, you better off just eating a healthy diet because most of what you will loose throughout the cleanse is water weight.

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Healthy Options at Old Chicago

So I love pizza, don’t get me wrong but it can either be an ok dish or a really horrible dish for you. We’re going to look through their menu and Ill let you know which options are ok, and which options your should just probably steer clear from. =)

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Starters:

Their Chips and salsa are about the only one that isn’t too much like a “meal” in itself. I mean the Sampler platter has almost 1000 calories in itself and that’s half of what your supposed to consume in a day ..

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Soups & Salads:

The Chicken Tortilla soup with Green Chili is the better option out of all of them but its still high in sodium.

All the salads should be fine, make sure you get the dressing on the side and even maybe substitute it for an oil based dressing if the salad you choose doesn’t automatically come with it.

Top choices:

  • Mediterranean Salad with Chicken
  • Harvest Salad w/ Balsamic Chicken
  • Classic Chicken Caesar

Sandwiches & Burgers Top Choices include:

  • Chicken Wrap
  • California Chicken
  • Burger,  sub with Chicken Breast
  • Burger, Old Chicago Plain

Calzone Top Picks: – these still aren’t the best but if you must…

  • Chicago Seven
  • Chicago Seven Stromboli

Pizza

Thin crust ,Add on those veggies and it will be better!!!

Pasta Top Choice:

  • Classic Spaghetti
  • Lasagna

There really isn’t much so if you know your going to go there for lunch or dinner, plan out your meals so you know how much your consuming. That way if your super good throughout the day, maybe you can have Old Chicago as a treat!

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Tip of the Week #12 Eat 6 Smaller meals a day!

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So some people swore by it, some people are totally against it. So let me tell you how it can be amazing and work and you will never be hungry again and then I’m going to tell you in return, how it can have a negative effect and honestly probably hurt you.

The Good :

It is known that frequent smaller meals can not only curb those hunger pains we often get in between our average “3 meals a day” but also speed up your metabolism. Eating more foods (ideally cleaner foods) helps get you the nutrients you need and keeps your energy levels up as well . Here are some examples of how to do this correctly, and what is considered a “small meal”. Each meal (of the 6) should consist of a lean protein, Lower carbohydrate, high fiber, and low fat snack/meal. Always include veggies and fruits in at least 4 if not all your meals.

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Some examples:

  • Half of turkey sandwich on 100% Whole Wheat bread with light mayo or mustard. Side of Veggies and hummus.
  • Big Spinach Salad with fruit and a tablespoon of almond butter on the side.
  • Grilled chicken breast with steamed veggies
  • Protein shake
  • Lean meat with sweet potato and veggie
  • Medium apple with string cheese
  • Hardboiled egg on a slice of whole wheat bread. 1 half of grapefruit
  • Lean meat with 1 cup brown rice and steamed broccoli and cauliflower

Key pointers: Make sure you keep your portion control in check and make sure you aren’t only eating a lot of one key nutrient (i.e.. Grains)

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The Bad:

Eating 6 smaller meals can go back when you either don’t watch your portions (this isn’t grazing all day kind of diet its a cut your meals in half and eat them every 3 hours). Also, it can go back when you aren’t getting a balanced meal every time you eat. Make sure your getting the cleanest forms of foods ideally. You don’t want to have every snack you have to be a protein or granola bar, you need to mix it up.

Also if your eating out all the time. (cheeseburgers, fast foods and processed foods, ) these are not considered cleaner foods… If your eating these at every 3 hours, this will not work either.

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Some examples of how this Wont work:

  • Cheeseburgers all the time. With fries
  • Granola bars and fruit bars for every snack
  • Foods with too much sugar constantly throughout the day (gummy snacks, too much fruits with added sugar)
  • Not a balance of nutrients  (of anything)
  • Too many sandwiches throughout the day or week. (mix it up!)
  • Prepared Salads and meals at fast food chains (sorry but they are ideally not the best but ok when only in a time crunch or you drop your prepared meal or something.)
  • Energy bars and drinks. Some are ok, but usually the ones everyone likes have more sugar than a snickers bar!
  • Pre-made smoothies – your better off making your own.

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Benefits of Brussels Sprouts!

English: Brussel sprouts in grocery store, Cam...

English: Brussel sprouts in grocery store, Cambridge. Massachusetts, USA. (Photo credit: Wikipedia)

I like to call them “baby cabbages” lol… but here is why they are awesome!

 

  • Very high in vitamin C and K, High amount of protein and fiber with very little fat, calories, and sodium.
  • Packed with phytonutrients that help fight off cancers.
  • Helps with digestion
  • Have an anti-inflammatory effect
  • Cholesterol lowering and cardiovascular support
  •  Help with detoxification

 

They are in season during the fall and winter months but you can ideal get them year around. If not frozen, you can store in fringe for around 2 weeks in just a air sealed plastic bag.

I like them steamed and in a little Earth Balance  (dairy free butter) for taste. Also baking in a little salt and pepper is good too.

Enjoy!

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Tip of the Week # 8 Portion Control

So you may be “eating healthy and a clean diet” but if your overdoing it, it could have a negative effect. And may be a reason why you’re not loosing weight at the speed you may like or should be. So here are some tips and tricks I personally have used and/or heard of to help with knowing what’s the right portion, how much do you really need.

  • Eat off of smaller plates. Even if you put that same amount of food onto the smaller plate, our eyes are bigger than our stomachs. So eventually, your portion will become slightly smaller over time. Do the same with bowls and drinks. (ideally water should be your main drink, if it gets boring, add some fruit to your water or have some unsweetened tea)

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  • Separate your food on your plate, I like half my plate to be veggies 1/4 protein and 1/4 a starch. That way you get used to the look of normal portions. Also when you go our to eat at restaurants, they usually give you double the amount of what you should be eating, cut that meal in half and save the other half for another night.
  • Turn the TV and other distractions off! You don’t realize how much mindless eating you do when your distracted. shut off the TV and actually focus on the meal in front of you. Enjoy it. Have dinner with family, a date, a friend… anyone besides the TV.
  • Keep the foods that you can splurge on in plain sight. (Dinner salad, veggies, fruits) Set those on the table and keep the other foods like the potatoes on the stove top during dinner, the more you get used to seeing it right there all convenient, the more you’ll be inclined to grab it over something else, say the potatoes.
  • Also just avoid second helpings in general. Like I said above its ok to gorge on the salad and stuff but usually seconds consist of the potatoes and meat foods. They “sound” good, but are you really still hungry? Drink 1 glass of water between getting a second helping and consider if your truly hungry. If the salad in front of you doesn’t look  appealing but a huge dollop of potatoes sounds good, your not hungry. (its most likely a habit you need to break)

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  • Why are we still drinking sugary drinks when we KNOW they are horrible for us? LOL . Drink some water, tea, coffee with your dinner. There are a few natural sodas out there, but look at what your actually drinking and think if its really something you should be putting in your body. If you must- some natural sodas to help wean you off of all the soda drinking (note: I said wean you off) include: Reds Ginger Brews, Boylans, Hansons, Fizzy Lizzy, Steaz, Izzie, Jones, G-U-S, Oogave, Zevia.
  • Make your own pre-packaged foods. when you buy a bag of veggie chips, don’t you just open the bag up and stick your hand in and begin munching…. yes. Were all guilty of it. Instead buy the little snack size sandwich bags and look at the serving size and make your own portion controlled snacks to go. Great for you when your running late, on your way to a ball game, concert, picnic, have kids, want just a light snack… you name it!

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  • I know this may seem stupid and tedious at first, but buy a scale to help you measure and weight your foods when you first start off.it will be really time consuming and annoying but pretty soon you’ll just be able to eyeball the portions naturally. I got a food scale at my local Bed Bath and Beyond for like $15 bucks. Not bad at all… I’m sure they have fancier ones, but for what your going to be doing, a average one will work just fine.

HOPE THIS HELPS! =D