Tip of the Week # 18: Quality vs. Quanitity

quanity

When it comes to the food you put into your body, its more than just “calories in and calories out”… The food you consume is either going to benefit you nutritionally or its not, its either going to give you energy, vitamins, minerals, fiber and everything else or it may make you feel lethargic, worn out or give you a sugar rush that will most likely die within a few hours. So when picking out your food according to price vs. nutrition is a huge thing that a lot of people have a hard time doing.

All the time I hear “eating healthy is expensive” Yeah sure, some of it can be, not gonna deny that. But… I dare you to go to your produce isle and look at how much a bag of 10 potatoes is, or how much a bunch of spinach or romaine is…. a bag of potatoes is about $4 (and there usually are like 10 potatoes in there!) Then go over to the lettuce options you have (not he pre-packaged pre-made salads the actual bunch of leafs… they usually are about $1 $1.50 each bunch ) If your buy 2 or 3 of those, make your own salad mix A. you usually get more than the pre-packaged salads and B. its usually half the price. Key to buying healthy foods is to know where you can save money.

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Now that I got that rant off my chest with a little example were gonna discuss how quality is so much more important to quality. Sure have a few cookies or a pop tart here and there but not every day. Your goal is to get healthy right? Well here are some things to consider when you reach for that junk food.

  • Fake sugar and sugar in general – Now I’m not saying a little sugar is bad. Sometimes you need a little to keep your sanity hahaha.. and sugar from things like fruit aren’t as bad as your actual table sugar…. When you eat sugar or too much sugar is spikes your insulin levels .. which can result in diseases like diabetes and whatnot. When  you insulin levels are spiked you body is constantly trying to “burn that sugar off” first. And with that insulin being spiked your body is going to have a  harder time getting to that fat burning zone. Needless to say sugar any kind, fake or not, your body isn’t used to the amount we normally put into it  now-a-days. Do you really think our systems as humans were meant to eat potato chips, Oreos and sugary cereal all day? or at all for that matter? Limit your sugar intake and you’ll see a change, guarantee it. (I’ll do a post on how to curn sugar cravings and other options you can use that are better than sugar soon if ya’ll would like.)

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  • Ok so as we talked about Oreos and Cereal …. lets take a look at that. So  yeah its yummy don’t get me wrong and like I said, enjoy a fricken oreo here and there (you need to find a balance) but do NOT eat the whole pack in 2 days haha. So when looking at cereal, have you actually looked at the ingredients in Captain Crunch? (I’m picking Captain because its one or was, one of my favs =)) Besides looking at how many calories are in the food and calling it done, I want you to grab a box of a sugary (usually Kellogg’s) cereal and go over to Kashi cereal. Look at the ingredients on the bottom of the nutrition panel. Do you recognize everything in the Captain Crunch? Do you in the Kashi? I bet there is less in Kashi as well. Now…… here is where people don’t realize. . . . yeah Kashi is $4 and Captain is probably $1 .. $2 I don’t know.. So with that and looking at the ingredents, I bet one of the first few ingredients in Captain is “Enriched Bleached Flour” .. Yup! Its exactly what it sounds like, I might as well go grab my flour, bring it down to the laundry room and make my own. sad to say but yes, its true… they bleach it. and I bet the ingredient sugar isn’t far behind it on the list. On the flipside, Kashi probably says something like “Whole Wheat rolled Oats” or something. Now that should like something healthy right ? … and it definitely doesn’t sound like a chemical shit storm… Pay attention to ingredients and look for as minimal as possible.

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  • Lets talk about nutrition (the main point). So which do you think will fill you up faster? A burger from a fast food place? Or a salad? Well the thing is, they both “fill you up” just depends on how long your going to stay full for, which is going to provide your body with the nutrients, vitamins and fiber your body needs to run at top notch and which one is healthier (because being healthy is the main goal here). If your keeping track of your calories (which you should be because you’d be surprised how much you actually eat sometimes). You will notice how easy it is to get up to 1800 calories by eating crap foods. I mean good grief, 2 chips ahoy cookies is 150 calories alone, and between you and me… I cant just eat two at a time, its usually like 4 or 5 ( which equals 300+ cal) haha. Whereas, if you were to cook up 4oz of chicken and some fresh broccoli or whatever veggie you’d like .. the calories is going to be around 180-200 in that. So now that you see you would get to consume more food by eating healthier foods, you have to stop and think about which one is going to “fuel” your body. 4 cookies or a piece of chicken and veggies. The choice is yours but I think I made my point… plus I don’t know about you… but id rather eat a lot, then only have a small amount of food and feel groggy all day.

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  • One more point, sure at first eating healthy sucks (been there, I used to live on ramen, Tostitos pizza and all kinds of horrible things that I usually don’t eat now .. only for a treat do I do that)  But once you start getting used to it, its really not that bad. You start to get creative in the kitchen, you get a fun cookbook, you start to have fun looking for different spices and herbs. Learn to make it fun, get the whole family in on it and don’t look at it as a chore, your taking care of yourself. I personally like to think that my body is the only one I get, I either spend the money on fresh food or I will spend that money at the dr. later on in life. You’ll also notice a significant change in things like energy, sleep patterns and much more.

Plus I saw brown rice, dry beans and frozen veggies at the dollar store … so don’t tell me its expensive, you’re making excuses.

And don’t feel like you have to do everything at once, I didn’t, take baby steps.. this way you don’t quit or get overwhelmed.

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Foods that boost immunity

I’m assuming you’ve heard of the ol’ “an apple a day….” well it takes a little bit more than that but its a good start! Whether your sick or not, these foods are good to have in your diet to not only help prevent you from getting sick but keep ya healthy too.

Here are some foods that boost your immune system.

butternut

Butternut squash- Very high is Vitamins A, C and E. Heart friendly, high in antioxidants and can help with inflammation.

mushroom

Mushrooms – Very high in protein, vitamin B and C and also full of fiber too. Mushrooms have beta-glucans which are known for boosting the immune system. Eat em’ up!!

oats .

Oats – Hello good fiber! Keeps ya regular….and they are yummy and you can pretty much add all kinds of things to it to make it taste however you’d like.

beef

beef – news flash, not all red meat is “bad” … if you get a good lean piece you really shouldn’t worry about the fat content in it since its the same healthy fat that you find in olive oil. Plus you need healthy fat so quit being a worry wart. Very high in protein (3 oz can yield about 20g + of protein), sinc and b- vitamins.

chicken

chicken- Its first off one of the most leanest forms of protein next to fish, and its very high in a mineral called phosphorus. Phosphorus helps with many things including keeping  strong teeth, bones, supporting the liver, and kidneys. Along with phosphorus its also high in selenium which helps metabolic performance (hence why so many “clean eating” recipes have it .. due to its helpfulness with weight loss. )

yogurt

Yogurt – Aww the good ol’ beneficial bugs lol. So on yogurt it says “active live cultures” meaning live bacteria! … now your probably thinking “Ew, why would I want that?” Well, because its the good bacteria. Its the bacteria that keeps your intestine and digestive track balanced. Probiotics are the same thing but in pill form too if you don’t want to eat yogurt.

fish

Fish- Full of omega-3 fatty acids, reduces inflammation and is loaded with protein.

tea

Tea- green tea is amazing hands down! Can help you lose weight because its full of antioxidants. But any tea is good too. (except the store bought sugar loaded kind…stay away from that crap.)

chorella

Chlorella- What is that your probably asking…. its algae! Yep, I’m one of those crazy people telling you to eat algae =P. It helps detoxify toxins in the body and there is chlorophyll in chlorella. Chlorophyll helps repair tissue, process more oxygen and cleanses your blood.

So with that being said, if you feeling run down, sicko r just under the weather since the sick season is here and/or around the corner. . . . load up on a few of these . it should help =)

 

Baked Garlic Fiesta Lime Tilapia

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You’ll Need:

  • Tilapia , I used about 8 pieces .. enough to fill the baking dish.
  • 3 limes
  • 1/2 purple onion
  • 6 garlic cloves, minced
  • Fiesta lime Mrs. Dash seasoning
  • Fresh cilantro

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How to:

  • Preheat oven to 370
  • Cut up onion into pieces, mince your garlic and slice 2 of the limes into rounds.
  • Place tilapia into glass baking dish and season with Mrs. Dash.
  • Sprinkle garlic, and onions and the 2 cut up limes over top
  • Cut the last lime and only squeeze the juice over the fish.
  • Add about 1/4 cup water into pan to keep it from sticking to the pan (you also can use olive oil if you’d like)
  • Bake for about 40 min or until done.
  •  Garnish with cilantro and ………………. Enjoy!

Side note: I did add a little bit of garlic salt to it once it was all finished, but you don’t have to… I’m just a garlic freak.

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I survived Week 1 ! ( 15 Weeks Out)

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HAHA, I like the title of this blog post …. Ok so you may be asking, How did it go? OMG.. talk about some up’s and down’s haha.

  • Diet – I’ve never ate so much food in my life. Its funny when people think you don’t eat and you’re starving yourself to get to this competition weight .. ( even my parents kind of gave me the look of “are you eating?” a few times since I’ve started this goal). When you actually eat whole complete foods and start eating what your body needs to survive instead of things you “want” or “think you need” that’s when you start so see some huge changes. When you actually start focusing on the nutrition side and meeting macronutrients, you’d be surprised how much food you can actually consume and how little or filling an appropriate amount of calories can be and feel. I’m currently carb cycling and hoping to learn more about this ( wanting to do a blog post on it too, but not till I fully understand it since I don’t want to put out information that isn’t correct to you guys) so my calories kind of go up and down. One day it will be around 1700 cal with higher carb down to 1350 cal with higher fat …. its seriously a science and I’m lucky I have a coach through this because I don’t really know what to look for or know what’s working and what isn’t yet.

What kinda of food am I eating? ? TONS of protein haha.

  • Protein – chicken, turkey, beef, shakes
  • Carbs – Oats, Banana, Brown and white rice, Quinoa, Potatoes and Sweet potato
  • Veggies – Kale, green beans, broccoli, cauliflower, asparagus, romaine and spinach.
  • Fats- mostly almond butter and a little bit coming from my dressing for salads , some avocado, some raw nuts like almonds or cashews.
  • Other Items – Low sugar ketchup (so happy I can have this haha, I’m a ketchup freak and I found one that has only 1 g sugar and 5 calories …and he said go for it!) … he’ll probably take it away closer to comp though, mustard, salsa, any spices (Ms. dash is a staple since its salt free), stevia, tea, every once in a while I will drink a cup of black coffee with stevia but its just not that same as a Starbucks haha , BCAA, lemon juice.
  • water water water- a gallon a day I try to shoot for.

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Pretty simple, yet can be boring at times. I understand sugar addiction even more now and never realized how much I crave bread. Everyday its something random that I’m craving too, one day its fruit, anther I seriously just want a cookie lol.

Things I have been using to bust the cravings…

  • Gum, Deserts gum is amazing haha.. but I have everything from minty, fruity, to cinnamon roll flavor.
  • Tea- you should see how many tea boxes I have right now, ridiculous.
  • I have a few different flavors of BCAA (branch chain amino acids) that help me when I want something sweet
  • Using different seasonings and spices, like I stated before, I have about every Ms. Dash made, and I have tried some weird concoctions on some things you wouldn’t think taste good but do… like tomato, basil, garlic flavor on a cut of steak… waaa?? … I’ve also accepted my “desert time” is in the morning with my oats and banana hahha.
  •  I have gummy multi-vitamins too, I usually try not to take them too often or I rotate them between my days since your body has a harder time digesting a gummy rather than a softgell (plus they have a little more sugar too) but on my lower carb day … it definitely keeps me on track and from losing my shi*.
  • When all else fails… Win and doubt, add more veggies…

So now this next part I thought wasn’t going to be the hard part… HA! I was wrong!! O so wrong!!! Workouts. HOLY SHIT. pardon my language … but Holy…

These workouts are probably the most taxing and difficult workouts I’ve ever done! I figured since I usually spent 2 hours in the gym every day I would have had this part down, I was more nervous about how the diet was going to change. . . . Ha! Rude awakening let me tell you!!

So when I met with my coach to go over everything … he kinda looked at me and was like “lets see how hard you work!” … oh sweet baby Jesus please save me came through my mind…. haha

Its amazing  how a few little tweaks and upping the number or sets and reps and lowering the weights can make THAT much of a difference in not only the difficulty and intensity along with the changes I saw within just the first week!

What do the workouts look like? Its a rotation of 6 days a week, weights and HITT cardio. with 1 rest day (which is low carb day and you’d think I would look forward to rest day, but since I don’t get my endorphins pumping and then with low carbs – which I can see why its low carb since your body mainly needs that “fuel” for your workouts … its just a rough day in general.) … and I may have snapped at Evan ( my boyfriend) a few times and its only week 2…ops! He’s a keeper if he lasts till October.. =)

 

last week :

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This week:

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What I’m noticing with my mentality and overall mindset….

So as I’ve wanted to give into my cravings or wimp put on a few sets of a certain exercise. …. you almost have to pep talk yourself back up. Its so much of a mind game than it is a “prep” its crazy that I’m actually having a struggle with this because this is like the NUMBER ONE thing I honestly believe has a major impact on your life in general. I’ve written a few blogs on the power of positive thinking, and always try to see the positive side to everything. I love motivational speakers, quotes and if you ask me what the big “secret” is … I will always say “You have to believe in yourself and that you can do it.. no doubts” But omg, I almost feel like I wasn’t ready for this next level of belief I guess. I have so much coming towards me all at once that everything I do or don’t do is going to affect my future. And that realization is a bit scary, not going to lie. But a quote I absolutely LOVE and I keep telling myself … “How bad do you want it?” The rest of the quote is below but when I feel like things are too hard, or I just want to be done or quit (Yes, I’m admitting I’ve wanted to quit a few times… Hell I’ve been at this for a year now and I’m only human)… I always ask myself this. And along with that I remind myself … “if it excites you scares the crap out of you at the same time, its probably something you should do”….

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With that being said I’m still going strong and I will do my best to keep you guys updated on everything.

I feel like I’m on the right path, I feel like everyday more and more people come to me and either share their success with me and tell me that I’ve helped them or inspired them and that is like the #1 reason I love what I’m doing. This makes me want to push myself harder than before and its weird because I get that drive from not only making myself better but from you guys. So keep sending me your crazy gym and food prep snap chats because I love them. =)

Some opportunities that have came my way… not sure where they will lead, but anxious to find out!

  • I moved jobs into a supplement store, leading me to meet tons of new people with experience doing what I’m on track to do. Whether they have competed, helped people get to compete or even just meeting people who are just starting out on their weight loss. I always get the “you probably don’t understand” look for the more overweight crowd and when I show them a picture or tell them my story, I can tell it has an effect when I mention to them if I can do it so can they, they just have to believe they can… This is also how I meet my coach. =)
  • I have been offered and audition for a supplement company to be a model and rep their products when I finally get down to that weight and “look” – they even might come to my show and support/watch me!
  • I’ve been asked numerous times if I’m a trainer at my gym, and then the manager asked me if I would like to be one and even offered to pay for the schooling to get a personal training certificate.
  • Tons of people have commented on how much progress I’ve made just in the last few months … ad to keep going.
  • This blog was nominated for an award that sadly didn’t get, but still being nominated is something huge in my mind.

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So what do I want o do? HA I have no clue, just following life where it leads me …

  • personal trainer
  • coach for competitions
  • personal and competition chef
  • fitness model and/or rep
  • competitor ( pro card? )
  • registered dietitian
  • weight loss and health coach

some of those ideas seem so far fetched in my mind right now (but looking back, being 210lbs.. I would have said standing on stage in a bikini was far fetched ha.. ) , but I know if I keep pushing myself towards this, it may become a possibility …. I just have to believe it is .

 

 

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..

meal prep

… 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

meal plan555

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. **

Tilapia with Quinoa and Veggies!

tilapia

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!

quinoa

Benefits of Olives!

olive

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! =)