7 weeks out! (Bikini Comp)

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Holy Moly time fly’s. 50 days and it will all be over …. kinda sad to think about it that way.. but that’s ok! I plan on taking my off season to kick some more booty and come back in full swing and hopefully do a few next year! Yep! That’s right ya’ll get to see me suffer with my chicken, gallons of water and piles of veggies some more in the future lol. (this way I can post some blogs for ya’ll thinking about doing a competition as well =))

With that being said. I’m 7 weeks out  .. here are my progress pics! I can say I finally am starting to feel like im beginning to look like some of the other bikini girls on the team.. which feels good haha.

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So along why my super low carb diet I have these days he gives me either called cab-loading or re-loading days and they sound amazing and super fun at first because you haven’t had carbs for sooo long haha… but only 3 meals in and still having 3 more to go being stuffed, this is when things get difficult haha. Not only is the extra carbs there but it about doubles my calorie intake that I’ve grown accustom to so its a little sad when I finally get a chance to down some brown rice, quinoa, sweet potato ect .. and I cant fathom eating any more ahaha.. I know I know one min I cant wait to eat , not I look at food and just feel full hahha. I’m a whiner…

wpid-img_20140821_103714.jpg breakfast was yummy tho, that’s one thing I didn’t mind grubbing down on , OATMEAL! nom

So some ideas for blog posts since I know ya’ll wanna know more than what’s going on with me haha. Let me know what you think! AND I’m willing to take suggestions too, just leave them in the comments below!!!

  • healthy protein bars
  • more workouts
  • what to expect when signing up for a bodybuilding competition!
  • mind over matter – controlling cravings
  • why do I binge or over eat?  – looking at the physiological side of it.

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How much should I eat? (portion control)

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So measuring up portions can be tricky when people are constantly telling you to eat this and eat that. Or their telling you to have 4oz chicken…. Well that’s all fine and dandy if you have a food scale but lets get honest, most of ya’ll don’t have one. So how do you know how much if right for you personally? The average 4oz is fine but say a bodybuilder at 210lbs is going to need more than a young 20 year old girl at 130lbs…. so here are some basics when it comes to portions and knowing how much to eat for you.

Keep in mind portion and serving sizes are different too. Serving size is just a standard way they measure food. Portion is how much you actually pile on your place. Both are a part of weight loss and very important.

1. Close your hand into a fist. This usually amounts to anywhere around 1 cup depending on your hand. If you look at your spouses fist it may be bigger than yours, that’s because his/her body may require more calories and thus bigger portions.

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  • Veggies (portion is 2 fists worth (2 cups) ..but in reality you can eat as MUCH veggies as you want!!!)
  • Carbs – brown rice, sweet potato, cereals, quinoa, beans, oats, fruit.

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2. Open up your hand and just look at the palm. Depending on how big your hand is its usually around 3-5 oz size. This is your protein sizing. Turn your hand to the side, this is how thick your meat should be and or make up for the size if your piece of meat is thicker than your hand.. (you know… use common sense haha) ** ONLY the palm, no fingers included lol**

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  • Meats (chicken, turkey, game, tofu, steak, fish, eggs etc.)

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3. Now give yourself a thumbs up! =) (hee hee) this is your fats and dressings. Usually keep it at about a tablespoon.

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  • Almond/peanut butters
  • Salad dressings
  • Seasonings (I like Mrs. Dash – no salt! )
  • Sour Cream and Cream Cheese – if your trying to lose weight .. limit these.

4. Tip of your thumb is about a teaspoon.

  • oils
  • butters

Hope this helps for those of you without a scale or for when your out to eat and the restaurant gives you a HUGE serving …. just eat “your portion size” and take the rest home. You can have the rest at another time =)

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** Count your calories and macronutrients , don’t go over or under but get them as close to your goal as you can. Workout and be patient.. the rest will fall into place! YOU GOT THIS! =)

 

How to Read Nutrition Labels

So reading nutrition labels can be scary, its ok to admit it. Half the time all I see when I pick up a product I have never heard of it looks like “kjsdkfbsjdfbosb” is in it… sometimes I can pick out what I think that could possibly be and other times I don’t even try because its obviously something insane!

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Here are some of the things that are a basic that I think everyone should know just in general but also know to kind of look out for when purchasing foods for themselves and family. I’m going to give your the basics of what everything means as well! =)

** Basic things I check is first what’s in it? How many ingredients are in it ? Carbs, protein, sugar and then calories… ***

  1. What’s the serving size? (go look at the serving size of your saltines, I bet its around 3-4 crackers. Do you eat that many.. honestly? No you eat like 10. Been there done that! Make sure you look at the serving size, say the labels says 4 crackers and that there are 3g sugar in 2 crackers (that means there are 15 g sugar in those 10 crackers). This goes for calories and everything else too, not just sugar. Keeps you eating the right proportions is knowing the serving sizes to begin with! =)
  2. Ingredients: They are labeled in order of quantity and volume, meaning that if sugar is like the second thing on the list don’t bring it home! The higher up whatever ingredient is in the list, the more the product contains of it and the lower the ingredient on the list the least of it. Watch out of hidden words like “dextrose, glucose High fructose Corn Syrup, Syrups, Aspartame.” These are still sugars you want to avoid. They put these ingredients as different names in hope of people not knowing what they are so they will buy more of it. Even when looking at the actual grams of sugar it contains, they don’t split it up and say where the sugar is coming from (like fructose comes naturally through fruit) So be sure to look at the actual ingredient list and know where your “sugar” form is coming from. Not all sugars are bad, its the syrups and fake sugars to watch out for!
  3. Calorie Count- How many calories does it contain per serving? This is where people can get confused when it comes to nutrition. Usually people just look and see if it contains a lot of calories or not, not even looking at the nutrients. In example something that contains a high amount of calories doesn’t necessarily mean its a bad food- it may contain a lot of nutrients. So don’t just look and see that it has 400 calories and then put it back onto the shelf, look and see where those calories may be coming from. Also don’t go after every food you can find that has little to no calories either. Just because it has 0 calories doesn’t mean its a healthy for you option. There are lots of things (unless its like fruits and veggies) contain 0 calories that have a million ingredients and fake sugar galore!!! Quality Vs. Quantity is a good example here.
  4. Where are your Vitamins, Minerals and Nutrients at? – (DV) Daily Value is considered ideal and most sufficient when it comes to a basic diet. If it contains anywhere from 10-15% of your DV, its usually a better choice! The higher the better! You need all those nutrients to sustain energy, and keep your metabolism up and running good!!
  5. Sodium -When you’ve had too much sodium it raises your blood pressure. Also some foods have more than 3,000 milligrams alone in one serving when your daily amount is 2,300 (which I still think is too high personally- I would shoot for no more than 1500 ). The way I look at it too, the more sodium usually means its highly processed and should ideally stay away from. Things like frozen premade dinners have around 800 or more….. where as a green bell pepper has 4mg pepper.
  6. Carbohydrate- Here’s something tricky when reading carbohydrate on the label, it also includes complex carbs, fiber and sugar… I know how annoying?! So ideally shot for around 150-300 carbs a day at MOST! (keep in mind, depending on your level of physical activity could very with this and what kind of a diet your on as well. ) Some people go to extremes and do very low carb diets (which I’m not a huge fan of- because your body uses carbs as fuel) *note: I mean you should eat “good carbs and not “bad carbs” when I state that you should eat them. Some examples of good carbs include: Fruit, Veggies, 100% Whole Grains.. Bad carbs include: Refined grains and sweets with way too much sugar or fake sugar.
  7. Protein –  Depends on if your trying to build muscle, but usually shoot for around 40-50g a day. 35% of your calories should come from a clean protein source.
  8. What Kinds of Fats? – There are many types of fat and not all fat is bad for you. Your body needs fat to survive and function properly. The ideal type of fat is (Unsaturated fat), your usually clear if it doesn’t contain too much and/or (monounsaturated fat and polyunsaturated fats) These come from oils and other foods like olives, avocado, nuts, seeds and natural butter spreads (like almond butter or peanut butter) and fish . The ones you want to stay away from are the… (trans fat and saturated fats) If your food contains lots of this type of fat, just put it back and don’t even try to justify it. Its not healthy and not worth it! This usually comes from animal sources whether that be from the animal meat itself or something that comes from the animal, like dairy or eggs.
  9. Fiber- Always look for high fiber in anything, not if your eating enough veggies and fruits (which you know if you are because you will be eating them all the time..right?! ) then you don’t really need to worry about getting enough fiber, but always good to look for (shoot fore 3g or more)
  10. Sugar- The lower the better, but make sure your making sure there is “fake sugar” in it because that even worse! Shoot for natural sugars from things like fruit, veggies and some whole grains rather than the sugars in pre-packaged and processed foods. Your tummy will thank you! Try not to consume more than 30g sugars a day (Which is still kinda high)

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