SO glad to be back from Vegas, the land of excess and OVER indulgence! I actually had fun this go around. My Vegas experience gets better and better each time I go. It was nice to get away for a few days and spend time with my mom, do some shopping, clubbing (although I only went to one club) and some food tasting ;-). It is always difficult to stay on track from a food standpoint while on vacation. However, after this past weekend, I now know what I will do the NEXT time I go on vacation. Being on vacation is definitely not a reason to go crazy with eating and drinking. It is all about moderation and trade-offs. While I think it is OK to sample things and maybe even indulge in one or two things, going overboard is not cool.
This past weekend I made some poor choices when it came to sticking to my meal plan. I did play 4 games of soccer and hit the fitness center in the hotel 3 out of of 4 days I was there, but I failed miserably when it came to practicing my discipline in the area in which I struggle the most. In addition to feeling bad physically, I felt bad mentally and that is the nagging pain that does not seem to go away as quickly as the physical. I am learning as I prepare for my first competitive fitness competition that the mind is extremely powerful. Once we think something, it becomes a reality subconsciously and in turn we act out that particular belief (most times). For example, I absolutely love sweets and once I see something that catches my eye, I have already eaten and enjoyed it mentally and that is when it becomes a struggle to resist. Going forward I will exercise better judgement and think about the long and short term effects of my decision. Changing one's mindset is an ongoing struggle that many of us have, whether it is in relation to how we view ourselves, losing weight, changing careers, etc. Changing my mindset will not happen over night, but it will happen over time. So I am writing this blog to say that if you are currently on a path to getting into and staying in better shape and you fall off of that proverbial wagon, dust yourself and get back on it because if you stay on the ground you will never know where you could have gone if you don't get back on! So don't give up! Today is a new day and a new beginning and my best today might not be my best tomorrow but at least I put forth an effort. I have approximately 13.58 weeks to completely transform my body and in during that time I will be changing my attitude and the way I think. And even after I reach my fitness goal, the mental aspect of training will still be evolving. In closing fit(ness) foodies, NEVER, EVER GIVE UP ON REACHING YOUR GOALS!
Tuesday, April 19, 2011
Monday, April 11, 2011
New beginnings :)
Well some of you may know, I have switched to a different training company where I feel that I will receive the proper training and nutritional advice, which is EXTREMELY important in competitive fitness. Met with my new trainer in person on Saturday and she's AWESOME!!! Full of energy, honest and very knowledgeable. She understands that not every body is the same and that some people's bodies respond differently to certain foods. We are on the same page as far as my competition goals and I feel that I can accomplish them because I have a team of people behind that support my decision.
Ok enough of that stuff, lets get down to the meat of this posting. I wanted to share with you all the art of carb cycling. Carb cycling is a short term plan designed for rapid weight loss while still preserving muscle mass. Most bodybuilders and other competitive fitness athletes use carb cycling to drop extra body fat that was put on during the off-season. A typical carb cycle would be a low, medium and high carbohydrate intake day. A low carb day would be maybe 0-15 grams of carbs, medium would be 50-60 grams of carbs and a high carb day would be 100-115 grams of carbs (these are not concrete numbers; depends on height, weight, and body type). This does require some reading of labels and measuring. It is very important to be as accurate as possible in order to ensure success on this program. If followed correctly, results will be noticeable within days. Physical activity is key sa well. My suggestion would be to schedule you more strenuous training sessions on the medium and high days and either use the low day as a rest day or light cardio training. I can say from experience, it is more difficult to get through a training session on a low carb day. If you can't give 100% why bother, right? Here are a few sites to check out if you're interested in starting a carb cycle meal plan:
http://www.fitnesslynn.com/mealpln2.htm
http://forum.bodybuilding.com/showthread.php?t=124612101
http://www.brighthub.com/health/diet-nutrition/articles/64698.aspx
With anything involving nutrition and fitness consistency is the key!!! The results will come as long as the plan is adhered to :) I would say try carb cycling for 4 to 6 weeks then evaluate your progress. Let me know how ya do! As of Saturday I weighed in at 164 pounds (yea I'm a little juicy) and I am about a size 4, just to give you an idea. Today is my second day on the carb cycle meal plan and I am noticing certain areas are tightening up. I will keep you all posted on my progress maybe even with some pictures to follow :) It's time for me to head back to work remember: STAY FIT AND STAY HEALTHY!
Later Foodies
Ok enough of that stuff, lets get down to the meat of this posting. I wanted to share with you all the art of carb cycling. Carb cycling is a short term plan designed for rapid weight loss while still preserving muscle mass. Most bodybuilders and other competitive fitness athletes use carb cycling to drop extra body fat that was put on during the off-season. A typical carb cycle would be a low, medium and high carbohydrate intake day. A low carb day would be maybe 0-15 grams of carbs, medium would be 50-60 grams of carbs and a high carb day would be 100-115 grams of carbs (these are not concrete numbers; depends on height, weight, and body type). This does require some reading of labels and measuring. It is very important to be as accurate as possible in order to ensure success on this program. If followed correctly, results will be noticeable within days. Physical activity is key sa well. My suggestion would be to schedule you more strenuous training sessions on the medium and high days and either use the low day as a rest day or light cardio training. I can say from experience, it is more difficult to get through a training session on a low carb day. If you can't give 100% why bother, right? Here are a few sites to check out if you're interested in starting a carb cycle meal plan:
http://www.fitnesslynn.com/mealpln2.htm
http://forum.bodybuilding.com/showthread.php?t=124612101
http://www.brighthub.com/health/diet-nutrition/articles/64698.aspx
With anything involving nutrition and fitness consistency is the key!!! The results will come as long as the plan is adhered to :) I would say try carb cycling for 4 to 6 weeks then evaluate your progress. Let me know how ya do! As of Saturday I weighed in at 164 pounds (yea I'm a little juicy) and I am about a size 4, just to give you an idea. Today is my second day on the carb cycle meal plan and I am noticing certain areas are tightening up. I will keep you all posted on my progress maybe even with some pictures to follow :) It's time for me to head back to work remember: STAY FIT AND STAY HEALTHY!
Later Foodies
Thursday, April 7, 2011
How you like yo' tea?
Greetings!! I think I'm becoming addicted to this blogging thing (no bueno)! I have more information about a great, natural supplement that will aid in the process of metabolising food, has an abundance of antioxidants, and has been shown to slow down cancerous cell growth. I'm sure you're wondering "what the *%$% is she talking about?" I'm talking about green tea, but more specifically green tea extract! A friend of mine recommended that I take some in the morning before I train and eat my first meal. I did a little research on the benefits of this supplement and I felt pretty good about taking it.
Essentially it will help jump start your metabolism which supports weight loss (as long as you are eating clean 90% of the time). Today was my first day taking some. I bought both the pill and liquid form as they were buy one, get one half off at GNC. I am going to commit to using this stuff for the next 10 days and see how my body responds. Below are a few of the health benefits to drinking or taking a form of green tea extract:
1) Lowers LDL "bad"cholesterol
2) Promotes weight loss
3) Protector against cancer
4) Promoting overall health
Green tea extract can be purchased at any local health food store or grocer. It is a great alternative to drinking green tea especially if you don't like it. Be sure to incorporate a multivitamin into your daily supplement routine and keep those meal plans clean!
~~~til next time Foodies....
Essentially it will help jump start your metabolism which supports weight loss (as long as you are eating clean 90% of the time). Today was my first day taking some. I bought both the pill and liquid form as they were buy one, get one half off at GNC. I am going to commit to using this stuff for the next 10 days and see how my body responds. Below are a few of the health benefits to drinking or taking a form of green tea extract:
1) Lowers LDL "bad"cholesterol
2) Promotes weight loss
3) Protector against cancer
Green tea extract can be purchased at any local health food store or grocer. It is a great alternative to drinking green tea especially if you don't like it. Be sure to incorporate a multivitamin into your daily supplement routine and keep those meal plans clean!
~~~til next time Foodies....
Wednesday, April 6, 2011
Viva la Vinegar!!!!
Good morning Foodies! 
I have to share with you my NEW obsession: balsamic vinegar!!! OMG! There are sooooo many different ways to use this stuff it's crazy! It works great as an oil free marinade, salad dressing component and even as a sweet, slightly tangy syrp. Balsamic vinegar is an amazing substitute for oils and it has some great health benefits as well (check out http://recipes.howstuffworks.com/the-health-benefits-of-vinegar3.htm for more info!). I use this stuff like it's going out of style. Everyday I find a new, creative way to use it and the amount of flavor it adds to food is ridiculous! Below are a few of my "impromptu recipes" using balsamic vinegar. Don't worry, there is very little cooking involved for those of you who are stove-challenged.
Sauteed Bananas
1 banana
1-2 packets of Stevia, Splenda or Truvia
Cinnamon (to taste)
1 cap-full of balsamic vinegar
Cut or break banana into small pieces and combine with the other ingredients. Turn stove to
medium-high heat and coat skillet with a layer of non stick cooking spray. Pour banana mixture
into the skillet and sautee for 1-3 minutes. Use this a topping for a bowl of oatmeal, mix in with
non-fat Greek yogurt (once it's cooled of course), or eat all by itself.
This is a simple, yet filling snack that will wake up those taste buds and take your breakfast or afternoon snack to a whole 'notha level. Another recipe of mine that is soooo simple it's pathetic is my Mixed Berry Salad. The ingredients are: 5-6 small strawberries, cut into pieces (or 3-4 large berries), 1/4 c. of blackberries and blueberries, 1 or 2 cap-fulls of balsamic vinegar and 2 packets of your sweetner of choice. Mix all ingredients together and eat! This little salad, if you will is so light and refreshing and healthy! Who woulda thunk it?! Vinegar and fruit?! Soo delish! Try mixing balsamic vinegar with mustard, a pinch of salt, pepper, and garlic powder for a delicious oil-free salad dressing.
Lastly, swimsuit season is fast approaching and it's time to start getting those bikini bodies ready! Be sure to eat a clean, balanced diet, drink plenty of water and try to get in at least 30-45 of solid cardiovascular exercise in 4-5X per week as well as some resistance training 3-4X per week. It's ok to lift weights ladies! Don't be afraid of bulking up. Muscle mass looks sexier and make you appear slimmer than simply just losing body fat. Execessive cardio will begin to eat away are your muscle tissueand you will eventually look like a walking zombie or what I like to refer to as being skinny fat (LOL). Check back soon for more recipes, cool spots to hang at around town and health and fitness advice. Feel free to leave comments and/or ask questions!
TTYL Foodies!
I have to share with you my NEW obsession: balsamic vinegar!!! OMG! There are sooooo many different ways to use this stuff it's crazy! It works great as an oil free marinade, salad dressing component and even as a sweet, slightly tangy syrp. Balsamic vinegar is an amazing substitute for oils and it has some great health benefits as well (check out http://recipes.howstuffworks.com/the-health-benefits-of-vinegar3.htm for more info!). I use this stuff like it's going out of style. Everyday I find a new, creative way to use it and the amount of flavor it adds to food is ridiculous! Below are a few of my "impromptu recipes" using balsamic vinegar. Don't worry, there is very little cooking involved for those of you who are stove-challenged.
Sauteed Bananas
1 banana
1-2 packets of Stevia, Splenda or Truvia
Cinnamon (to taste)
1 cap-full of balsamic vinegar
Cut or break banana into small pieces and combine with the other ingredients. Turn stove to
medium-high heat and coat skillet with a layer of non stick cooking spray. Pour banana mixture
into the skillet and sautee for 1-3 minutes. Use this a topping for a bowl of oatmeal, mix in with
non-fat Greek yogurt (once it's cooled of course), or eat all by itself.
This is a simple, yet filling snack that will wake up those taste buds and take your breakfast or afternoon snack to a whole 'notha level. Another recipe of mine that is soooo simple it's pathetic is my Mixed Berry Salad. The ingredients are: 5-6 small strawberries, cut into pieces (or 3-4 large berries), 1/4 c. of blackberries and blueberries, 1 or 2 cap-fulls of balsamic vinegar and 2 packets of your sweetner of choice. Mix all ingredients together and eat! This little salad, if you will is so light and refreshing and healthy! Who woulda thunk it?! Vinegar and fruit?! Soo delish! Try mixing balsamic vinegar with mustard, a pinch of salt, pepper, and garlic powder for a delicious oil-free salad dressing.
Lastly, swimsuit season is fast approaching and it's time to start getting those bikini bodies ready! Be sure to eat a clean, balanced diet, drink plenty of water and try to get in at least 30-45 of solid cardiovascular exercise in 4-5X per week as well as some resistance training 3-4X per week. It's ok to lift weights ladies! Don't be afraid of bulking up. Muscle mass looks sexier and make you appear slimmer than simply just losing body fat. Execessive cardio will begin to eat away are your muscle tissueand you will eventually look like a walking zombie or what I like to refer to as being skinny fat (LOL). Check back soon for more recipes, cool spots to hang at around town and health and fitness advice. Feel free to leave comments and/or ask questions!
Tuesday, April 5, 2011
Bittersweet :-/
Even after two days after my mini food crawl I am still feeling sluggish, bloated and just plain ol' fat! The saying "you are what you eat" is soooo true! I ate like crap, now I feel like crap. If only I could remember how I felt the times when I just want to eat everything in sight, I'd be golden. I know you've felt like this after a heavy meal or eating too much of one thing. I describe it as the "Blah" feeling and I'm ready for it to go away! I spoke with one of my friends who happens to be a nutritionist about my "symptoms of the Blah blues" and her suggestion was to drink lots of water to flush out my system. So I thought I'd share a few tips on how to feel normal again after over indulging:
1) Drink LOTS and LOTS of water
2) Eat more leafy greens than normal
3) Try to avoid processed foods for at least 3-5 days
4) Cut back on sodium rich foods
5) Increase physical activity
6) Incorporate at least 1/2 cup of fruit daily
7) Get more rest
8) Cut back on protein (maybe 3-4 oz, 2 or 3 times a day)
Follow these 7 tips and I guarantee you'll feel better in about 3 days. Basically this is a simple detox that still allows good, clean foods so the body can in a sense repair itself and begin functioning again. If your body is not used to the sodium or carbohydrate overload you may notice some "swelling" and definitely some bloating. But don't worry, this plan works. It will take some advance preparation if you're not accustomed to cooking on a daily basis. If after a few days you're still feeling a little blocked up, try taking a laxative or a magnesium supplement. This, along with the increased water intake should help things move along (if ya know what I mean).
Also, for those who are on high protein diets, you may experience the same bloated, blah feeling. Digestive enzymes are amazing and work wonders! These enzymes help break down the protein and carbohydrates in food distribute them through the body. Basically they're easy on the tummy and that's all that matters. Any local drug store or health food store will carry any of these items. Feel free to comment and/or make suggestions! I'm open :) There will be more healthy food posts coming soon, including some recipes I have made up on the fly!
1) Drink LOTS and LOTS of water
2) Eat more leafy greens than normal
3) Try to avoid processed foods for at least 3-5 days
4) Cut back on sodium rich foods
5) Increase physical activity
6) Incorporate at least 1/2 cup of fruit daily
7) Get more rest
8) Cut back on protein (maybe 3-4 oz, 2 or 3 times a day)
Follow these 7 tips and I guarantee you'll feel better in about 3 days. Basically this is a simple detox that still allows good, clean foods so the body can in a sense repair itself and begin functioning again. If your body is not used to the sodium or carbohydrate overload you may notice some "swelling" and definitely some bloating. But don't worry, this plan works. It will take some advance preparation if you're not accustomed to cooking on a daily basis. If after a few days you're still feeling a little blocked up, try taking a laxative or a magnesium supplement. This, along with the increased water intake should help things move along (if ya know what I mean).
Also, for those who are on high protein diets, you may experience the same bloated, blah feeling. Digestive enzymes are amazing and work wonders! These enzymes help break down the protein and carbohydrates in food distribute them through the body. Basically they're easy on the tummy and that's all that matters. Any local drug store or health food store will carry any of these items. Feel free to comment and/or make suggestions! I'm open :) There will be more healthy food posts coming soon, including some recipes I have made up on the fly!
Monday, April 4, 2011
Side what?!
So last night instead of being a responsible adult and going to bed at a normal time, I decided to step out with a few friends to a little bar tucked away on the SW corner of 7th Ave and McDowell Road called Sidebar (http://www.sidebarphoenix.com/). When I walked in I instantly loved the place! From the silent movie playing in the backgroud to the DJ spinning in the corner to the ecletic crowd I knew I had found another hip place to hang out. This place definitely caters to the yuppie, hipster crowd for sure. We arrived around 10:30ish so the only food items that were offered were more appetizers however, the drink list was pretty loonnnnggggg :) My friend chose the 'Lectric lemonade which came complete with a lemon slice on the side of the glass and the red hummus and pita chips (which was devine!). I kept it light with a glas of pinot grigio.
The ambience is cozy and intimiate but lively as well. What I enjoyed the most was the trumpet player playing alongside the DJ who was spinning house music! Service was good and the staff was friendly. The Sunday night promotion is 20% off all drinks (c'mon ya can't be that man!) and the music starts at 9PM. I would definitley recommend this place for happy hour on a Friday or Saturday night, or to get in one last drink on a Sunday evening before the work week starts again. Check it out and let me know what ya think!
Sunday, April 3, 2011
Pregnant Food Belly!
Today my first stop was La Tolteca located at 1205 East Van Buren Street in Phoenix, AZ. Let me tell ya, this place is like a foodie's version of heaven! From delicious (and inexpensive) pastries to authentic Mexican staples such as lengua (tongue) tacos this place has it all!! The staff is friendly and willing to give large samples of the food. Today I was feeling rather adventurous so I opted for a carne asada torta on a traditional Mexican roll with refried beans, house made guacamole, tomato, lettuce and onion. I love their salsa verde, so I added that on the side and OMG! it was incredible! So incredible I could only eat 1/4 of the sandwich. The meat is full of flavor and uber tender. The vegetables and guacamole were super fresh and really took the sandwich to the next level! Because no meal is complete without dessert, I had some sort of cone shaped pastry which the most decadent, creamy vanilla filling I have ever tasted (honestly I think it was pudding). The pastry itself tasted like a sweet roll. All I can say is...wow! The bakery is full of cakes, cookies, cream-filled desserts, tres leches cakes, and anything else one can imagine.
My next stop today was the original Ranch Market located in the heart of Phoenix off of 16th St. and Roosevelt. They also have some of the best pastries in town! Sooo...this is where my food crawl started yesterday with not one but three treats (don't judge me lol). Since I don't want to sound like such a piglet on first blog, I will only describe one of the treats I purchased. So I saw this golden, round, humongous cookie with cream in the middle and I was sold! The was the mother load of all cookies! It was so buttery and sweet, but so sweet that the cookie overpowered the cream filling. It was the perfect combination of cookie and cream. That little piece of cookie heaven was only $.89! Ya can't beat that folks! Aside from the outstanding bakery, Ranch Market also has a full service fruit and vegetable juice bar, authentic Mexican food, fresh produce and even a jewelry store (I kid ya not!). It's almost like a mini Walmart in some respects. Forgive me, but there is a restaurant next to Ranch Market where fresh tortillas are made daily and I cannot remember the name for the life of me! Grrrr! I'll have to add that information to my next post.
Stay tuned for new places to eat and shop around town as well has health and nutritional advice. While I am not a registered dietician, I can offer advice on things that have worked and continue to work me on my quest to remain an active and healthy young woman!
Ciao!
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