As I type this post, I'm sitting here in a lot of really, really AWESOME pain. Why is muscular pain "awesome" to me? It means progress. It means my muscle fibers have been torn apart from a grueling workout, and are being rebuilt, thicker and stronger than before. It means my off-season muffin top is being replaced by a 6-pack (I hope). It means bitches at the OCB show on 10/29 betta watch OUT for my shoulders and my high, round glutes.
About 1.5-2 months ago I decided to take a hiatus from competitive dieting, hence the blog; this was NOT, however, a hiatus from competing. I just need some time to satisfy my tastebuds with some good, healthy eats, and to not feel like I'm married to my food scale every day. I think I've done a GREAT job at eating clean, non-prep foods. I've been snacking on things like apples and cheese, bananas and peanut butter, greek yogurt with berries and granola, veggies with dip/hummus, turkey sandwiches on whole wheat with loads of veggies.............I'm really enjoying myself, and I've even lost a few pounds. Sometimes, we competitors get caught up in our diets. We feel like if we deviate AT ALL from our plan, our physiques are going to hell and we won't be stage-ready in 8 months. C'mon - that's retarded. That's why I needed a break - I felt my mind going to places that, as a rational, educated woman, it shouldn't.
But, with all things, I get bored easily, and I really got the itch to get back up on the stage in my strippa heels within a matter of weeks. So I found myself wandering around the gym, trying to decide what to do. Should I lift heavy? Should I do MET work to get my sex-ay on for the summer? Should I hire a trainer again? What to do, what to do. And that's when I remembered why I got into this whole mess in the first place: I had a group of 3 awesome girls and 1 badass trainer, and we had FUN. We laughed, we joked, we cried, we bitched and complained when we got hungry. I competed for ME. I didn't compete for a trophy, or for a piece of paper that said I was a "Pro" in a really politically f**ked up federation, or for some BS endorsement deal with a sleazy supplement company who wanted to use me to push their ridiculous, non-scientifically approved products.
Re-enter Leigh Ann Yeager, my fearless friend and "pitbull in pigtails" trainer. Leigh Ann has known me now for about 2 years. For 1 of those years she trained me; for the other, she watched me go through hell. I coasted while under her guidance. I ate a lot (ya like whole bags of doughnuts for breakfast??), cardio wasn't a word that was even whispered until 3 weeks out, and I was never dehydrated. I never even looked at a diuretic or a fat burner, and I never injected any weird shit into my ass. If there is 1 person who knows my body better than I (aside from Jim, obviously), it is Ms. Yeager. She knows what it likes, what it "craves," what it needs in order to excel. And more importantly, she knows my BRAIN. She GETS me, and I cannot tell you how important it is to have a trainer who gets you, inside and out. I thrive with Leigh Ann. I decided to train with LA again for those reasons, and I think it also makes sense to have a trainer who can SEE you, every day, live and in the flesh. And I also really like LA - I consider her to be a very dear friend, and it's just nice to be able to work with a pal.
Also in the mix are about 7-8 other hoochies who have embarked upon the figure trail with me. Lauren Isgett, Ashley Farrar, Katy Hull, Nicole Mason, Amy Fisher, Jessica Brantley, and maaaaybe 1 other brave soul. These girls are straight up badass. There is no other word I can use to describe them. They work hard, they sweat, they grunt, they lift heavy. And they don't wear makeup to the gym - we ain't there to impress people, we're there to do work. I am SO happy to have these women by my side, and together, we are the YEAGER BOMBS!! We worked out for the 1st time yesterday, and man was that fun. To have all of them by my side, pushing me to go faster, was awesome. It reminded me of exactly WHY I got into this last year. Even though we're on stage by ourselves, I consider this to be a team sport. At the end of our hour, we were sweaty, totally breathless, and in a heap on the floor; I would not have it any other way. The future is bright for the Yeager Bombs, and I'm really looking forward to our journey together.
Now a clarification on cardio. I posted a few weeks ago why I think cardio is stupid, and that raised a few eyebrows. I feel the need to explain myself a little bit, because I think my message was taken a bit out of context. I am not 100% totally anti-cardio. What I AM 100% opposed to are people who do 7, 8, 9, 10+ hours of endurance cardio (ie long duration, sustained heart rate) a week, or people who hop on the elliptical with a book and plod away for 3hrs at a time. The spin classes that I teach are 60 minutes in duration, and only 30 minutes of that is actually spent cycling. For the other 30, we're lifting. And the 30 minutes that I teach on the bike include nothing but heavy hills and intervals: NO ENDURANCE. I do this for a reason: I don't want anyone in my classes getting skinny fat. The RIGHT kind of cardio is a great supplement to any healthy program. I'm not saying you shouldn't go out for a jog with your dog when the weather is gorgeous: I'm just saying that you shouldn't do that EVERY day and it shouldn't be the ONLY thing you do to keep your physique in check. It's the WRONG kind of cardio that I'm opposed to: steady-state, monotonous, long, endurance, fat-storing cardio. And there's tons of research to back me up on this, so suck it, cardio freaks. I hate to rain on your parade, but if you want to look better naked, pick up the weights.
Let's take an example, shall we?? Yesterday, with the Yeager Bombs, LA put us through this vomit-inducing cardio circuit (really, my french toast was in my throat), that involved 0 traditional cardio. What it did involve was a lot of plyo, a lot of moving, and weights. 1 circuit consisted of 20 split jumps (10/leg), 10 burpees (5 w/a pushup, 5 w/out), and 20 front lunge w/a palms in shoulder press (10/leg). Looks easy on paper, right?? Holy shitballs was that hard. I was out of breath after just 1 set. My heart rate was EASILY in the 170s for the entire 10 minutes that we worked. To get the same heart rate elevation and calorie burn with cardio, I'd have to work twice as hard and twice as long. I'd rather get my crap done in 10 minutes as opposed to 30. And some more numbers to really drive the nail in the cardio coffin: when I ran my half marathon I weighed 130lbs, was a size 4-6, and was sitting at about 25-27% body fat. After lifting for a year, I now weigh close to 150, am still wearing a size 4-6, but have reduced my body fat to around 15% in an off season. Those numbers don't lie, folks. 20lb weight gain, same size clothes, lower body fat. You do the math.
I hope this clears things up. If you're sitting at home reading this and saying "I take 7 spin classes a week, why can't I get rid of my muffin top??" or "I run 30 miles a week, why is my ass dumpy?" I hope I've answered your question. Cardio is a supplement to a workout program, but it should not be the ONLY part of your workout program.
Monday, April 25, 2011
Tuesday, April 12, 2011
Beef - It's What's NOT For Dinnuh
I recently made 2 meals that were delish; neither meal included beef OR chicken. The 1st was a pork recipe and the 2nd was a shrimp recipe (could sub scallops for the shrimp if you wanted). These 2 recipes were taken from Giada de Laurentiis' "Everyday Italian," and the other was taken from Cooking Light magazine, respectively. But I modified both of them somewhat, to my tastes, AND to make them a smidge healthier. Happy eating!!
Pork Chops with Fennel and Caper Sauce - Serves 4 - off season and maybe the beginning of prep
1/4 c olive oil
4 boneless, skinless pork chops (should be at least 2 inches thick)
3/4t salt, plus more for seasoning
3/4t fresh ground black pepper, plus more for seasoning
2 fennel bulbs with fronds, thinly sliced
2 large shallots, thinly sliced (not chopped!!)
1/3c chopped flat leaf parsley, plus 1/3 c for seasoning
1/2c dry white wine
1 28-oz can diced tomatoes
1/2 lemon, zested
2 T capers, drained
In a large, heavy skillet, heat oil over high heat. Season chops w/salt and pepper. Add pork to pan and brown on both sides for 4 mins/side. Remove the pork from the pan and cover loosely w/foil. Set aside.
Add fennel, shallots, and 1/3 c parsley to the pan and cook over medium heat until they start to brown - about 5 minutes. Add wine and scrape the brown bits off the bottom of the pan.
Add the tomatoes and stir. Add pork back into the pan, nestling the chops between the fennel and tomatoes. Cook for approximately 12-15 minutes until the fennel is tender and the chops are done.
Place the pork on a serving dish. To finish the sauce, add the lemon zest, 1/3 c parsley, capers, and salt/pepper. Stir to combine and serve over pork.
Lemon Pepper Shrimp Scampi - Serves 4 - off season
1 c uncooked whole wheat orzo
2 T chopped fresh parsley
1/2 t salt
7 t unsalted butter, divided (I used Smart Balance Light here to save some cals/fat. I also used less than 7t)
1 1/2 lb peeled and deveined jumbo shrimp
2 t minced garlic (I used 3-4 cloves)
2 T fresh lemon juice
1/4 t black pepper
Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in medium bowl. Stir in parsley and 1/4 t salt; cover and keep warm.
While orzo cooks, melt 1 T butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4t salt. Add half of the shrimp to the pan; saute 2 mins or until almost done. Transfer shrimp to a plate. Melt 1 t butter in the pan and add the remaining shrimp; saute 2 mins or until almost done. Transfer to plate (essentially, you work in 2 batches here).
Melt the remaining 1 T butter in the pan. Add garlic and cook for 30 seconds, stirring constantly. Stir in shrimp, lemon juice, and pepper; cook 1 minute or until shrimp are done.
* I served the orzo with my char-grilled asparagus. I could see this recipe being good w/peas in it, or even fresh spinach. You could also sub out scallops for shrimp. I topped each serving with fresh goat cheese and let it sit and melt on top of the hot rice. 2 of my girlfriends sprinkled on fat free feta and also enjoyed it, so either cheese is good on top :)
Finished pork chops
cookin!
leftover orzo for lunch
Pork Chops with Fennel and Caper Sauce - Serves 4 - off season and maybe the beginning of prep
1/4 c olive oil
4 boneless, skinless pork chops (should be at least 2 inches thick)
3/4t salt, plus more for seasoning
3/4t fresh ground black pepper, plus more for seasoning
2 fennel bulbs with fronds, thinly sliced
2 large shallots, thinly sliced (not chopped!!)
1/3c chopped flat leaf parsley, plus 1/3 c for seasoning
1/2c dry white wine
1 28-oz can diced tomatoes
1/2 lemon, zested
2 T capers, drained
In a large, heavy skillet, heat oil over high heat. Season chops w/salt and pepper. Add pork to pan and brown on both sides for 4 mins/side. Remove the pork from the pan and cover loosely w/foil. Set aside.
Add fennel, shallots, and 1/3 c parsley to the pan and cook over medium heat until they start to brown - about 5 minutes. Add wine and scrape the brown bits off the bottom of the pan.
Add the tomatoes and stir. Add pork back into the pan, nestling the chops between the fennel and tomatoes. Cook for approximately 12-15 minutes until the fennel is tender and the chops are done.
Place the pork on a serving dish. To finish the sauce, add the lemon zest, 1/3 c parsley, capers, and salt/pepper. Stir to combine and serve over pork.
Lemon Pepper Shrimp Scampi - Serves 4 - off season
1 c uncooked whole wheat orzo
2 T chopped fresh parsley
1/2 t salt
7 t unsalted butter, divided (I used Smart Balance Light here to save some cals/fat. I also used less than 7t)
1 1/2 lb peeled and deveined jumbo shrimp
2 t minced garlic (I used 3-4 cloves)
2 T fresh lemon juice
1/4 t black pepper
Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in medium bowl. Stir in parsley and 1/4 t salt; cover and keep warm.
While orzo cooks, melt 1 T butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4t salt. Add half of the shrimp to the pan; saute 2 mins or until almost done. Transfer shrimp to a plate. Melt 1 t butter in the pan and add the remaining shrimp; saute 2 mins or until almost done. Transfer to plate (essentially, you work in 2 batches here).
Melt the remaining 1 T butter in the pan. Add garlic and cook for 30 seconds, stirring constantly. Stir in shrimp, lemon juice, and pepper; cook 1 minute or until shrimp are done.
* I served the orzo with my char-grilled asparagus. I could see this recipe being good w/peas in it, or even fresh spinach. You could also sub out scallops for shrimp. I topped each serving with fresh goat cheese and let it sit and melt on top of the hot rice. 2 of my girlfriends sprinkled on fat free feta and also enjoyed it, so either cheese is good on top :)
Finished pork chops
cookin!
leftover orzo for lunchMonday, April 4, 2011
Purse Chicken
Before I stepped foot on stage with my strippah heels, I was a frequent traveler. My job took me to different cities across the continental United States (in case you're wondering, the worst city in America is Shreveport, LA). I've been to almost all 50 states; so has my purse chicken. It's not glamorous, by any means, to whip out a plastic baggie full of room temp tilapia and green beans and eat it on an airplane next to others..........but you gotta do what you gotta do when it comes to getting ready for the stage. Airports can be tough when it comes to finding healthy eats, so I found that brining my own food was always the best defense against the grease and fat-laden airport options. Don't get me wrong: I'd do naughty things to Cinnabon from time to time, but that type of food will kill you if you have physique goals. Now that I'm in an off season and not needing to worry about every bite of food affecting my physique, I've discovered a way to travel sanely without having to eat purse chicken around poor, unsuspecting travelers.
First, I'd just like to say, that it IS possible to eat clean on the road, whether you are a "normal" person or a figure competitor. I have a lot of friends who try to use the travel excuse as a reason for why they can't adhere to their diets. I call bullshit, and I'll call them on it every single time. The methods that I'll discuss throughout this post can be applied to BOTH competitors and regular people, so after you read this, there should be no reason that you can't eat healthy while visiting your in laws next weekend. Now holidays and special trips to tropical or exotic locations are an exception to the rule: it is my personal opinion that when taking these types of trips, you should indulge a bit and not worry about what you're eating; you can't get fat in a day (trust me, I've tried). When you're around family/friends who aren't in the competitive world, just go with the flow. When I go home for Christmas I go to the grocery store and get things like greek yogurt, salad, soups, rice cakes, ground turkey, pre-cooked chicken, tuna; I eat that in whatever portions I choose during the day (the food scale stays in NC while I'm in Boston), and then eat one of my mom's home-cooked meals with my family at night. My mom cooks healthy, but it is technically "off plan"; I don't care. If it means I can be normal with them and not get weird looks, then I'm all for it. And when the day comes that Jim makes an honest woman out of me and we go on our honeymoon, you better believe I'm going to be eating and drinking. There are some things that are way more important than worrying about every calorie that goes into your face - and to me that's family. Choose your battles, folks. Remember - we're trying to be NORMAL here. And don't feel guilty for indulging. If you're clean most of the time and you bust your ass in the gym, you earn a little free noshing from time to time. It's life!!
Rule #1: Preparation
This is perhaps the #1 rule for both travel and regular, everyday life when it comes to eating healthy. You have to be prepared: the fridge/pantry need to be stocked with healthy options (not shit!) so that you can grab and go. And, another personal belief: if 1 person in the house is dieting, so must all of its members. I am so tired of husbands and kids sabatoging their wives' attempts at losing weight and staying healthy. Support your family members, please. If you want ice cream, go out and get a damn ice cream cone instead of keeping 8 gallons in the house. That's an accident waiting to happen: women cannot stay away from sweets, period. So just do us a favor and get them out of the damn house! My house is full of fruits, veggies, whole wheat grains, nuts, healthy soups, lots of things that used to have a face (meat!!), and fat free dairy options. I have no cookies, no cake, no ice cream, no juices, no NOTHING that could potentially sabatoge my efforts at staying lean. In an off season on the weekends, I throw a mixture of carbs, proteins, and fats into my bag and go. No need to weigh or measure - I just eat a protein and either a carb or a fat and a veggie at each meal and call it a day. And as long as I have something healthy within reach, I won't get fat.
The 2nd part of the preparation equation is food prep. This is perhaps the most difficult part for EVERYONE: spending a few hours in the kitchen 1-2 times a week can be a daunting process, especially when kids are added into the equation. I don't have kids, so I can't at all even begin to imagine what that's like. But what I do have are a full time job and other personal training obligations that keep me away from my house from 830am until 10pm on most nights. So when I get home, I have about 2 hours before I go to bed, and in those 2 hrs I have to try to prep food, pay bills, do laundry, clean the house, take care of the dog, and make sure the place hasn't burned down while I was gone. I also have to work on client diets and workout programs. So, no, I don't have a whiny kid pulling on my shirt, but I do have limited time. So here's what I usually do: I split up my food prep into 2 separate nights: 1 is for meats, 1 is for veggies/grains. Monday is my meat night, and I cook my turkey, chicken, tuna/fish, etc. Thurs is my veggie night, and I prep all of my asparagus, green beans, polenta, sweet potatoes, pasta, rice, etc. When I'm in an off season and cooking dinner every night, this becomes less of an issue. In an off season I'll usually just have a veggie night so that I can add veggies to my daytime snacks with ease.
So, how does this all play into travel? At the bottom, you'll see pics of what my suitcase looks like when I go out of town while prepping. That's right - baggies and tupperware full of my food. Is it glamorous? No. Is it necessary: yes! About 2 nights before my trip I'd start by washing all my tupperware and rationing out my meats. 1 night before I add my veggies/starches and separate the tupperware/baggies into days and label each item so that I know what's what when I'm fishing through my suitcase. I never check bags, which I highly recommend when you're traveling with food, otherwise you'll end up with a huge mess. AND your food will always be available to you. All in all, it would take about 3 hrs of total time to portion, pack, and secure all of my food. Lots of time, lots of preparation, but it ensured 100% compliance. I never missed a meal, and I never had to deviated. Ever.
In an off season, and for normal people, just pack essentials that will make it through security: rice cakes, nuts, protein bars, some fruit, maybe a bit of protein powder or some pre-cooked chicken to hold you over until you land. Most airports have places where you can buy raw nuts and fruit, so you might not even need to pack those. And Starbucks is like a healthy oasis for me. They have oatmeal, hard-boiled eggs, fruit/cheese platters, veggie/hummus platters, etc. Between Starbucks and packing a few healthy snacks, you can make it through the airport without compromising your waistline.
Rule #2: The grocery store is your friend
Another option is finding a grocery store when you land. I used to do this ALL THE TIME. I'd just pack my meats and sweet potatoes, and then I'd find a grocery store and buy microwaveable veggies and brown rice, lettuce, and fruit. You can even find pre-cooked chicken or grab some deli turkey or tuna pouches for quick protein sources. If you're staying with friends, prepping healthy food at their house shouldn't be a big deal at all. If you're staying in a hotel, call ahead and see if they have microwaves and mini fridges that they'll bring up to your room. They usually charge for it, but it's worth it. I used to always stay in hotels that had mini-suites in them, and some of them even come with full kitchens, so I could cook all my food there. It was such a stress-reliever. I would just pack my food scale and some empty tupperware and then buy EVERYTHING when I got to a grocery store. Easy as pie.
Rule #3: Realize that you're going to have to suck it up
This is a big one for me. Stop the excuses, stop the whining, stop the BS, and just DO it. I will never, ever, ever tell you that eating/prepping like this is easy or cute. It's hard work, it requires commitment and dedication on your part, and it also requires you to sacrifice both your time and some junk food. But here's the thing: at the end of the day, if you really do want to improve your physique and eat healthier, you'll make necessary adjustments. If it's not worth it to you to prepare, then that honestly means you're not 100% dedicated to your physique goals. You might think you are, but you're not. People ask me all the time why I compete, and why I choose to deprive myself of ice cream every day. It's just that: a choice. I actively decided that I wanted to do this for myself, and my goals outweigh my love for ice cream. Ice cream will ALWAYS be there: competitions, my youth, and my bangin' metabolism won't. So, for now, I choose to do this, and because I'm focused and dedicated, I'm able to pass a plate full of cookies without even being tempted to grab one. Would 1 bite hurt? Nah. But what is that going to solve? It's not going to satisfy any craving or fill me up, so why bother? Make the choice, stick to it, don't BS, and you'll be successful. And stop making excuses, already!
Ya like tupperware??
2 days of clothes AND food in the carry-on
First, I'd just like to say, that it IS possible to eat clean on the road, whether you are a "normal" person or a figure competitor. I have a lot of friends who try to use the travel excuse as a reason for why they can't adhere to their diets. I call bullshit, and I'll call them on it every single time. The methods that I'll discuss throughout this post can be applied to BOTH competitors and regular people, so after you read this, there should be no reason that you can't eat healthy while visiting your in laws next weekend. Now holidays and special trips to tropical or exotic locations are an exception to the rule: it is my personal opinion that when taking these types of trips, you should indulge a bit and not worry about what you're eating; you can't get fat in a day (trust me, I've tried). When you're around family/friends who aren't in the competitive world, just go with the flow. When I go home for Christmas I go to the grocery store and get things like greek yogurt, salad, soups, rice cakes, ground turkey, pre-cooked chicken, tuna; I eat that in whatever portions I choose during the day (the food scale stays in NC while I'm in Boston), and then eat one of my mom's home-cooked meals with my family at night. My mom cooks healthy, but it is technically "off plan"; I don't care. If it means I can be normal with them and not get weird looks, then I'm all for it. And when the day comes that Jim makes an honest woman out of me and we go on our honeymoon, you better believe I'm going to be eating and drinking. There are some things that are way more important than worrying about every calorie that goes into your face - and to me that's family. Choose your battles, folks. Remember - we're trying to be NORMAL here. And don't feel guilty for indulging. If you're clean most of the time and you bust your ass in the gym, you earn a little free noshing from time to time. It's life!!
Rule #1: Preparation
This is perhaps the #1 rule for both travel and regular, everyday life when it comes to eating healthy. You have to be prepared: the fridge/pantry need to be stocked with healthy options (not shit!) so that you can grab and go. And, another personal belief: if 1 person in the house is dieting, so must all of its members. I am so tired of husbands and kids sabatoging their wives' attempts at losing weight and staying healthy. Support your family members, please. If you want ice cream, go out and get a damn ice cream cone instead of keeping 8 gallons in the house. That's an accident waiting to happen: women cannot stay away from sweets, period. So just do us a favor and get them out of the damn house! My house is full of fruits, veggies, whole wheat grains, nuts, healthy soups, lots of things that used to have a face (meat!!), and fat free dairy options. I have no cookies, no cake, no ice cream, no juices, no NOTHING that could potentially sabatoge my efforts at staying lean. In an off season on the weekends, I throw a mixture of carbs, proteins, and fats into my bag and go. No need to weigh or measure - I just eat a protein and either a carb or a fat and a veggie at each meal and call it a day. And as long as I have something healthy within reach, I won't get fat.
The 2nd part of the preparation equation is food prep. This is perhaps the most difficult part for EVERYONE: spending a few hours in the kitchen 1-2 times a week can be a daunting process, especially when kids are added into the equation. I don't have kids, so I can't at all even begin to imagine what that's like. But what I do have are a full time job and other personal training obligations that keep me away from my house from 830am until 10pm on most nights. So when I get home, I have about 2 hours before I go to bed, and in those 2 hrs I have to try to prep food, pay bills, do laundry, clean the house, take care of the dog, and make sure the place hasn't burned down while I was gone. I also have to work on client diets and workout programs. So, no, I don't have a whiny kid pulling on my shirt, but I do have limited time. So here's what I usually do: I split up my food prep into 2 separate nights: 1 is for meats, 1 is for veggies/grains. Monday is my meat night, and I cook my turkey, chicken, tuna/fish, etc. Thurs is my veggie night, and I prep all of my asparagus, green beans, polenta, sweet potatoes, pasta, rice, etc. When I'm in an off season and cooking dinner every night, this becomes less of an issue. In an off season I'll usually just have a veggie night so that I can add veggies to my daytime snacks with ease.
So, how does this all play into travel? At the bottom, you'll see pics of what my suitcase looks like when I go out of town while prepping. That's right - baggies and tupperware full of my food. Is it glamorous? No. Is it necessary: yes! About 2 nights before my trip I'd start by washing all my tupperware and rationing out my meats. 1 night before I add my veggies/starches and separate the tupperware/baggies into days and label each item so that I know what's what when I'm fishing through my suitcase. I never check bags, which I highly recommend when you're traveling with food, otherwise you'll end up with a huge mess. AND your food will always be available to you. All in all, it would take about 3 hrs of total time to portion, pack, and secure all of my food. Lots of time, lots of preparation, but it ensured 100% compliance. I never missed a meal, and I never had to deviated. Ever.
In an off season, and for normal people, just pack essentials that will make it through security: rice cakes, nuts, protein bars, some fruit, maybe a bit of protein powder or some pre-cooked chicken to hold you over until you land. Most airports have places where you can buy raw nuts and fruit, so you might not even need to pack those. And Starbucks is like a healthy oasis for me. They have oatmeal, hard-boiled eggs, fruit/cheese platters, veggie/hummus platters, etc. Between Starbucks and packing a few healthy snacks, you can make it through the airport without compromising your waistline.
Rule #2: The grocery store is your friend
Another option is finding a grocery store when you land. I used to do this ALL THE TIME. I'd just pack my meats and sweet potatoes, and then I'd find a grocery store and buy microwaveable veggies and brown rice, lettuce, and fruit. You can even find pre-cooked chicken or grab some deli turkey or tuna pouches for quick protein sources. If you're staying with friends, prepping healthy food at their house shouldn't be a big deal at all. If you're staying in a hotel, call ahead and see if they have microwaves and mini fridges that they'll bring up to your room. They usually charge for it, but it's worth it. I used to always stay in hotels that had mini-suites in them, and some of them even come with full kitchens, so I could cook all my food there. It was such a stress-reliever. I would just pack my food scale and some empty tupperware and then buy EVERYTHING when I got to a grocery store. Easy as pie.
Rule #3: Realize that you're going to have to suck it up
This is a big one for me. Stop the excuses, stop the whining, stop the BS, and just DO it. I will never, ever, ever tell you that eating/prepping like this is easy or cute. It's hard work, it requires commitment and dedication on your part, and it also requires you to sacrifice both your time and some junk food. But here's the thing: at the end of the day, if you really do want to improve your physique and eat healthier, you'll make necessary adjustments. If it's not worth it to you to prepare, then that honestly means you're not 100% dedicated to your physique goals. You might think you are, but you're not. People ask me all the time why I compete, and why I choose to deprive myself of ice cream every day. It's just that: a choice. I actively decided that I wanted to do this for myself, and my goals outweigh my love for ice cream. Ice cream will ALWAYS be there: competitions, my youth, and my bangin' metabolism won't. So, for now, I choose to do this, and because I'm focused and dedicated, I'm able to pass a plate full of cookies without even being tempted to grab one. Would 1 bite hurt? Nah. But what is that going to solve? It's not going to satisfy any craving or fill me up, so why bother? Make the choice, stick to it, don't BS, and you'll be successful. And stop making excuses, already!
Ya like tupperware??
2 days of clothes AND food in the carry-onWednesday, March 30, 2011
Side Dishes - Cause Yo' Chicken Needs a Friend
One thing I've been struggling with these last few weeks is trying to pick good sides for my proteins. I don't want to get stuck in a salad rut, although I make some pretty bangin' salads (peppers, onions, gorgonzola, cilantro, tomatoes, green onions, avocados - solid). I also don't want to eat too much of my contest prep food, as I'm really trying to save that for when I need to get ready for the stage. Part of trying to be more "normal" is making side dishes that are still friendly to the old waistline, but are also not a heavily relied on staple for competitions. So last night I did some cookin', and I made sweet potato fries (yes, I eat these in contest prep), asparagus (see previous comment), summer squash, and bok choy. Technically the last 2 could be eaten, too, so I guess I failed!! But I did incorporate more oils, whereas during prep I'd prepare with PAM or eliminate all together. So here are my recipes and some pics.
Summer squash with garlic and bread crumbs: both on and off season: omit bread crumbs when prepping, although they really don't add that much in terms of cals; really close to a show they'd need to come out completely. You can also do this same recipe with mushrooms since they also release liquid when you add head. If I use mushrooms, I usually throw in a little fresh parsley.
2 zucchini
2 yellow summer squash
4 -5 cloves of garlic (yes, I'm a garlic whore), chopped
1 T olive or canola oil
salt/pepper
1/4 c italian bread crumbs
Heat the oil in a skillet (I used cast iron - it's just my preference) and add the garlic. Saute garlic for a few minutes, but don't burn it, otherwise it'll taste bitter. Add the zucchini and the squash and and cook until they become opaque. Here's the trick: these veggies release water as they cook, and you'll actually want to cook them until they start to release some water. Once they release water and are opaque, add your bread crumbs and turn off the heat. Stir to combine everything and serve. If you don't wait until the veggies release their water, the bread crumbs won't have anything to adhere to and your dish will suck. Don't do that.
Bok Choy: on or off season (in season, I would sub Pam for oil and soy will eventually have to come out if you sodium deplete)
3 heads baby bok choy, separated
5 cremini or shitake mushrooms, sliced
3 T shallots, chopped
1 t fresh grated ginger
1/2 c bean sprouts (the big ones)
1 green onion, chopped
1-2 T fresh chopped cilantro
1-2 T peanut or sesame oil
3-4 cloves garlic, chopped
1-2 T soy sauce
1/2 c water
Heat the peanut/sesame oil until it's hot. Add the garlic and saute for a minute or 2. Add mushrooms and cook until they start to release water. Once they do, add the bok choy and all remaining ingredients and cook until all the liquid evaporates. Yum!
Grilled Asparagus: on or off season (in season, sub Pam for oil, and again soy will come out if you manipulate sodium)
2 bunches asparagus, ends cut (the thick asparagus work best under high heat - thin ones will burn and turn limp - that's what she said)
3 T balsamic vinegar
2 T lemon juice
1 T olive oil
1 T soy sauce
pepper
Mix all ingredients in a pyrex dish and marinate asparagus for about 30 minutes. Heat a grill pan or grill on med-high eat and grill asparagus on each side for 3-4 mins, turning frequently. The key is to arrange them in a single layer. If you don't they won't cook well and they won't cook evenly. Work in layers!
BPs Sweet Potato Fries: on or off season (can make a "sweet" version with just splenda and cinnamon and eat up through show day!! If you manipulate salt, opt for the sweet. But these can be eaten all during prep)
4-5 sweet potatoes, cut into fries (sometimes I do mine like beefsteak fries - nice thick wedges - other times I do shoestring fries)
cajun seasoning
salt/pepper
parsley
garlic powder
onion powder
2 T olive oil
Spray cookie sheet w/non-stick spray and arrange fries in a single layer. Spray w/additional Pam and drizzle with olive oil. Sprinkle on your spices and bake at 450 for 25 minutes. Check them after 25 and cook an additional 15 minutes, if necessary. The beefsteak wedges usually need more time, but the thin fries do not.
Baked Polenta (on or off season: on season sub PAM for oil)
1 tube of polenta cut into 1/4 inch thick slices (I get mine from Trader Joes but my local grocery store also sells it)
2 T olive oil
Parsley, thyme, salt, pepper
2 T fresh grated parm cheese
Spray cookie sheet with Pam and arrange polenta cakes. Drizzle over your olive oil and then add all of your spices. Bake according to the package instructions. When the polenta is done, sprinkle over your parmesan cheese. The polenta should have a nice buttery, soft consistency.
I make enough of all of these side dishes to last me for a few days, so I can mix and match them with chicken, fish, pork, turkey, steak, etc. I change it up every single day.
I will try to upload more pics later, but I'm having major, major issues with all electronic devices at the moment........
Baked polenta
Asparagus, squash, fries!
Summer squash with garlic and bread crumbs: both on and off season: omit bread crumbs when prepping, although they really don't add that much in terms of cals; really close to a show they'd need to come out completely. You can also do this same recipe with mushrooms since they also release liquid when you add head. If I use mushrooms, I usually throw in a little fresh parsley.
2 zucchini
2 yellow summer squash
4 -5 cloves of garlic (yes, I'm a garlic whore), chopped
1 T olive or canola oil
salt/pepper
1/4 c italian bread crumbs
Heat the oil in a skillet (I used cast iron - it's just my preference) and add the garlic. Saute garlic for a few minutes, but don't burn it, otherwise it'll taste bitter. Add the zucchini and the squash and and cook until they become opaque. Here's the trick: these veggies release water as they cook, and you'll actually want to cook them until they start to release some water. Once they release water and are opaque, add your bread crumbs and turn off the heat. Stir to combine everything and serve. If you don't wait until the veggies release their water, the bread crumbs won't have anything to adhere to and your dish will suck. Don't do that.
Bok Choy: on or off season (in season, I would sub Pam for oil and soy will eventually have to come out if you sodium deplete)
3 heads baby bok choy, separated
5 cremini or shitake mushrooms, sliced
3 T shallots, chopped
1 t fresh grated ginger
1/2 c bean sprouts (the big ones)
1 green onion, chopped
1-2 T fresh chopped cilantro
1-2 T peanut or sesame oil
3-4 cloves garlic, chopped
1-2 T soy sauce
1/2 c water
Heat the peanut/sesame oil until it's hot. Add the garlic and saute for a minute or 2. Add mushrooms and cook until they start to release water. Once they do, add the bok choy and all remaining ingredients and cook until all the liquid evaporates. Yum!
Grilled Asparagus: on or off season (in season, sub Pam for oil, and again soy will come out if you manipulate sodium)
2 bunches asparagus, ends cut (the thick asparagus work best under high heat - thin ones will burn and turn limp - that's what she said)
3 T balsamic vinegar
2 T lemon juice
1 T olive oil
1 T soy sauce
pepper
Mix all ingredients in a pyrex dish and marinate asparagus for about 30 minutes. Heat a grill pan or grill on med-high eat and grill asparagus on each side for 3-4 mins, turning frequently. The key is to arrange them in a single layer. If you don't they won't cook well and they won't cook evenly. Work in layers!
BPs Sweet Potato Fries: on or off season (can make a "sweet" version with just splenda and cinnamon and eat up through show day!! If you manipulate salt, opt for the sweet. But these can be eaten all during prep)
4-5 sweet potatoes, cut into fries (sometimes I do mine like beefsteak fries - nice thick wedges - other times I do shoestring fries)
cajun seasoning
salt/pepper
parsley
garlic powder
onion powder
2 T olive oil
Spray cookie sheet w/non-stick spray and arrange fries in a single layer. Spray w/additional Pam and drizzle with olive oil. Sprinkle on your spices and bake at 450 for 25 minutes. Check them after 25 and cook an additional 15 minutes, if necessary. The beefsteak wedges usually need more time, but the thin fries do not.
Baked Polenta (on or off season: on season sub PAM for oil)
1 tube of polenta cut into 1/4 inch thick slices (I get mine from Trader Joes but my local grocery store also sells it)
2 T olive oil
Parsley, thyme, salt, pepper
2 T fresh grated parm cheese
Spray cookie sheet with Pam and arrange polenta cakes. Drizzle over your olive oil and then add all of your spices. Bake according to the package instructions. When the polenta is done, sprinkle over your parmesan cheese. The polenta should have a nice buttery, soft consistency.
I make enough of all of these side dishes to last me for a few days, so I can mix and match them with chicken, fish, pork, turkey, steak, etc. I change it up every single day.
I will try to upload more pics later, but I'm having major, major issues with all electronic devices at the moment........
Baked polenta
Asparagus, squash, fries!Monday, March 28, 2011
BP Keeps It Real: A Rant on Competitions
Since I started blogging, several people have asked me why I'm taking a brief break from competing in 2011. So, I think giving some background on myself and my competitive history/ideals might help to put my blog into perspective. There's a reason that I think enjoying your food is a must. And there's a reason that I think people should try to remain as "normal" as possible when competing. I'm very passionate about health and nutrition, particularly in how they relate to competing. But my overall health and wellness will always, ALWAYS trump my ability to get to the stage; if I ever feel like I'm compromising my health to compete, I will NOT compete. End of story.
I placed Top 5 at Jr. USAs last year which means I'm qualified to compete at the National level until the end of 2011. My initial plan was to compete at Team U in July and then possibly Figure Nationals in Nov, but I decided to hold off on those shows. My next show will likely be back at the state level, in either Sept or Oct. A disclaimer: for those of you who may not know me well: I'm a tell it like it is girl. I never mean to offend or make fun (well, maybe a little), so please don't take anything personally if you feel like it somehow applies to you, or if you partake in any of the things I mention below. These are my personal reasons, and my personal opinions. Don't read between the lines, as there will be NO shades of grey in this article.
I absolutely loved my 1st show, and not because I won my class. I loved my first show because of my prep, my trainer, and the girls with whom I trained. I had an 8 week prep - yep - just 8 weeks. During that time, I was well-fed: I ate lots of carbs and lots of calories, and never really had a "dry out" week. I was drinking up to a full gallon of water up through show day, and didn't even see a diuretic. I also didn't see a treadmill until about 3 weeks out from my show, and even then it was 20-30 mins of HIIT. No steady-state, muscle-wasting cardio for this girl. Most competitors have 12-16 week preps, sometimes MORE, which amazes me. I've heard of some people prepping for 6 months. Really?? If it takes you 1/2 a year, you're in the wrong damn sport. I also know of some girls who do 2-3, sometimes MORE, hours of cardio a day. WHYYYYYYYYYYYYYYYYYYYYYYYYY? Do you have any idea what you're doing to your body and to your metabolism when you do that crap??? I do realize that I have good genes and great conditioning due to my 18+ years of playing competitive sports. I realize that I may not have to work as hard as others, but that's part of my point. Why fight your body every step of the way? I just don't understand............ANYWAY, back to why I love competing, and less on why people are batshit crazy. I trained with 3 other girls, and the experience was so much fun. Every Sunday we'd meet with Leigh Ann for an hour long ass-whoopin.' Even though it hurt, it was fun. We laughed, we joked, we swore, we summoned the lord a few times, and we busted our asses - TOGETHER. I think because I played team sports for so many years, group training is perfect for me. I thrive off of healthy competition (I'd always try to go faster than Melanie - she pushed me so freaking hard), and I thrive off of someone else telling me to suck it up and to push through it. When I'd hear Christina say, "Cmon, BP, 1 more rep, CMON!!!!!!!" it would push me to squeeze out just 1 more. Juuuuuuuuuuuust one. And at the show itself, I roomed with Melanie, and I had all my girls backstage with me. We ran around with our dirty Jan Tana feet, threw rice cakes at each other, calmed each other down backstage, and pointed and laughed at the girls who thought it was a good idea to pump legs before hitting the stage. My triumph was their triumph, and vice versa. Watching Melanie win overall in Fitness was the highlight of my day - in fact, it trumped placing first in my class. It was such a positive experience, and looking back, I probably should have just started a long off season with LA, for a few reasons. 1) If it ain't broke, don't fix it, 2) I like food (hello, cheat days), 3) I would have had the opportunity to train with other girls.
For my 2nd show, I was flyin' solo. I had no Christina, no Melanie, and no Rachel to cheer me on and to tell me to push. I also had a 12 week prep (totally, totally unnecessary), which absolutely destroyed my will to live. It was filled with hours of steady state cardio, minimal cals, and almost no carbs towards the end. It started with 45 mins of daily cardio, 6 days/wk, which was barely tolerable. Week after week after hellish week, cardio was added and calories/carbs were cut until I found myself at 2 hrs/day, 800 cals/day, carbs only at breakfast and PWO. I would get dizzy when I'd stand up at work - I'd have to actually hold onto my desk to keep from passing out every time I got up to go to the bathroom. I realize this is "industry standard," but I don't really give a damn about what most people do, because most people are frigging crazy and will do ANYTHING to get to the stage: fat burners, steroids, hours of cardio, minimal calories. I find it hilarious that so many people claim they're so "healthy," yet they completely compromise their health when getting ready for a show. Have we really lost sight of what's important that much? Does the end justify the means? I have some friends who'd say yes to that question and THAT is the logic that I find terrifying. "Don't eat that white potato! It has too much sugar in it!! But inject this Lasix into your ass before you go onstage." Really???? In training for my 1st show, there were only a couple of days that I said, "I don't think I can do this." For my 2nd show, starting at 6 weeks out, I said it every day. EVERY DAY.
In retrospect, perhaps show # 2 WAS the reality check that I needed. I am lucky that I had a normal show prep for my 1st show, otherwise, I would have thought the standard 0 cals/0 carbs/85438340583490 hrs of daily cardio was NORMAL. People wear their endless cardio like a badge of honor. It's almost as if people think if you're not miserable, you're not prepping correctly. Ugh. ENOUGH! I am not trying to be self-righteous or holier-than-thou, or condescending here. I'm merely stating facts. There IS another way. Just because you haven't tried it and just because it's not industry standard does not mean it doesn't work. I'm not calling your coach an idiot, or you (well, maybe you) - I'm just letting you know that there is another way to approach prep that doesn't completely compromise your health. I care about my life AFTER I stop competing: I want to look like a woman (hello facial hair and bacne!), to be able to bear children, and not to have my metabolism come to a dead stop (do you like 40lb rebounds?). Do others think about this? Sometimes, I really question it based on their actions. If you want to shave your face and your nipple hair for the rest of your life and be mistaken for a man when you answer the phone, go right ahead. I prefer to remain smooth as a baby's butt with a flowery voice.
So let's bring this full circle and discuss where I am currently. After placing at Jr. USAs, I was so excited to enter an off season. I didn't want to look at another treadmill or sweet potato for a long time. I slowly gained weight (no rebound - I didn't use diuretics OR fat burners like my coach had wanted me to - at least I wasn't THAT dumb), and I switched trainers. My new trainer and I worked really hard at adding lean, quality mass, and we did just that. I'm up to close to 150 and I'm pretty lean, considering I'm 15lbs heavier than I was at this time last year. Those are big improvements (no 'roids, HGH, or testosterone, thankyouverymuch), and I'm VERY pleased with my progress. And I have no doubt that had I decided to compete at Team U that I would have done well. I'm just not ready, mentally. And that has nothing to do with my interactions and instruction from my trainer, either. He's a cool guy: great personality, funny, personable, tell it like it is. I'm just not ready upstairs. And you can't coach that. That needs to be something that comes from within each athlete. So my trainer and I decided it would be best if I put things on hold until I'm ready. A wise decision by both parties, me thinks. I was tired of measuring literally every gram of food that I put into my mouth, and I was tired of not being able to cook myself dinner (see blog post #1 for more info on why I love this). So, I've been eating "off plan" (hence the concept for this blog) and doing my own thing in the gym for the last 3 weeks, and I've been loving it. I've been sprinting, doing MET workouts, lifting heavy on shoulders/back, teaching spin, eating turkey sandwiches and Bob Evans french toast, and I couldn't be any freaking happier. My entire persona has changed - I have more energy, more pep in my step, and more purpose both for my PT clients and for my own workouts. It's like a weight has been lifted, no pun intended.
So, will she? Won't she? I will be competing again, never fear. But I'll be going back "home" as I call it: I'll be training with LA, working out and competing at the state level with my gal pal Lauren, and I'll be competing in a few different federations, as well. I need to go back to what was fun for me. Would I like a pro card? Sure, who wouldn't? Am I willing to compromise my health and potentially my morals (that's a whole OTHER blog post) to get it? Nah. I'd rather have fun. It's all about perspective; luckily, I have it.
I placed Top 5 at Jr. USAs last year which means I'm qualified to compete at the National level until the end of 2011. My initial plan was to compete at Team U in July and then possibly Figure Nationals in Nov, but I decided to hold off on those shows. My next show will likely be back at the state level, in either Sept or Oct. A disclaimer: for those of you who may not know me well: I'm a tell it like it is girl. I never mean to offend or make fun (well, maybe a little), so please don't take anything personally if you feel like it somehow applies to you, or if you partake in any of the things I mention below. These are my personal reasons, and my personal opinions. Don't read between the lines, as there will be NO shades of grey in this article.
I absolutely loved my 1st show, and not because I won my class. I loved my first show because of my prep, my trainer, and the girls with whom I trained. I had an 8 week prep - yep - just 8 weeks. During that time, I was well-fed: I ate lots of carbs and lots of calories, and never really had a "dry out" week. I was drinking up to a full gallon of water up through show day, and didn't even see a diuretic. I also didn't see a treadmill until about 3 weeks out from my show, and even then it was 20-30 mins of HIIT. No steady-state, muscle-wasting cardio for this girl. Most competitors have 12-16 week preps, sometimes MORE, which amazes me. I've heard of some people prepping for 6 months. Really?? If it takes you 1/2 a year, you're in the wrong damn sport. I also know of some girls who do 2-3, sometimes MORE, hours of cardio a day. WHYYYYYYYYYYYYYYYYYYYYYYYYY? Do you have any idea what you're doing to your body and to your metabolism when you do that crap??? I do realize that I have good genes and great conditioning due to my 18+ years of playing competitive sports. I realize that I may not have to work as hard as others, but that's part of my point. Why fight your body every step of the way? I just don't understand............ANYWAY, back to why I love competing, and less on why people are batshit crazy. I trained with 3 other girls, and the experience was so much fun. Every Sunday we'd meet with Leigh Ann for an hour long ass-whoopin.' Even though it hurt, it was fun. We laughed, we joked, we swore, we summoned the lord a few times, and we busted our asses - TOGETHER. I think because I played team sports for so many years, group training is perfect for me. I thrive off of healthy competition (I'd always try to go faster than Melanie - she pushed me so freaking hard), and I thrive off of someone else telling me to suck it up and to push through it. When I'd hear Christina say, "Cmon, BP, 1 more rep, CMON!!!!!!!" it would push me to squeeze out just 1 more. Juuuuuuuuuuuust one. And at the show itself, I roomed with Melanie, and I had all my girls backstage with me. We ran around with our dirty Jan Tana feet, threw rice cakes at each other, calmed each other down backstage, and pointed and laughed at the girls who thought it was a good idea to pump legs before hitting the stage. My triumph was their triumph, and vice versa. Watching Melanie win overall in Fitness was the highlight of my day - in fact, it trumped placing first in my class. It was such a positive experience, and looking back, I probably should have just started a long off season with LA, for a few reasons. 1) If it ain't broke, don't fix it, 2) I like food (hello, cheat days), 3) I would have had the opportunity to train with other girls.
For my 2nd show, I was flyin' solo. I had no Christina, no Melanie, and no Rachel to cheer me on and to tell me to push. I also had a 12 week prep (totally, totally unnecessary), which absolutely destroyed my will to live. It was filled with hours of steady state cardio, minimal cals, and almost no carbs towards the end. It started with 45 mins of daily cardio, 6 days/wk, which was barely tolerable. Week after week after hellish week, cardio was added and calories/carbs were cut until I found myself at 2 hrs/day, 800 cals/day, carbs only at breakfast and PWO. I would get dizzy when I'd stand up at work - I'd have to actually hold onto my desk to keep from passing out every time I got up to go to the bathroom. I realize this is "industry standard," but I don't really give a damn about what most people do, because most people are frigging crazy and will do ANYTHING to get to the stage: fat burners, steroids, hours of cardio, minimal calories. I find it hilarious that so many people claim they're so "healthy," yet they completely compromise their health when getting ready for a show. Have we really lost sight of what's important that much? Does the end justify the means? I have some friends who'd say yes to that question and THAT is the logic that I find terrifying. "Don't eat that white potato! It has too much sugar in it!! But inject this Lasix into your ass before you go onstage." Really???? In training for my 1st show, there were only a couple of days that I said, "I don't think I can do this." For my 2nd show, starting at 6 weeks out, I said it every day. EVERY DAY.
In retrospect, perhaps show # 2 WAS the reality check that I needed. I am lucky that I had a normal show prep for my 1st show, otherwise, I would have thought the standard 0 cals/0 carbs/85438340583490 hrs of daily cardio was NORMAL. People wear their endless cardio like a badge of honor. It's almost as if people think if you're not miserable, you're not prepping correctly. Ugh. ENOUGH! I am not trying to be self-righteous or holier-than-thou, or condescending here. I'm merely stating facts. There IS another way. Just because you haven't tried it and just because it's not industry standard does not mean it doesn't work. I'm not calling your coach an idiot, or you (well, maybe you) - I'm just letting you know that there is another way to approach prep that doesn't completely compromise your health. I care about my life AFTER I stop competing: I want to look like a woman (hello facial hair and bacne!), to be able to bear children, and not to have my metabolism come to a dead stop (do you like 40lb rebounds?). Do others think about this? Sometimes, I really question it based on their actions. If you want to shave your face and your nipple hair for the rest of your life and be mistaken for a man when you answer the phone, go right ahead. I prefer to remain smooth as a baby's butt with a flowery voice.
So let's bring this full circle and discuss where I am currently. After placing at Jr. USAs, I was so excited to enter an off season. I didn't want to look at another treadmill or sweet potato for a long time. I slowly gained weight (no rebound - I didn't use diuretics OR fat burners like my coach had wanted me to - at least I wasn't THAT dumb), and I switched trainers. My new trainer and I worked really hard at adding lean, quality mass, and we did just that. I'm up to close to 150 and I'm pretty lean, considering I'm 15lbs heavier than I was at this time last year. Those are big improvements (no 'roids, HGH, or testosterone, thankyouverymuch), and I'm VERY pleased with my progress. And I have no doubt that had I decided to compete at Team U that I would have done well. I'm just not ready, mentally. And that has nothing to do with my interactions and instruction from my trainer, either. He's a cool guy: great personality, funny, personable, tell it like it is. I'm just not ready upstairs. And you can't coach that. That needs to be something that comes from within each athlete. So my trainer and I decided it would be best if I put things on hold until I'm ready. A wise decision by both parties, me thinks. I was tired of measuring literally every gram of food that I put into my mouth, and I was tired of not being able to cook myself dinner (see blog post #1 for more info on why I love this). So, I've been eating "off plan" (hence the concept for this blog) and doing my own thing in the gym for the last 3 weeks, and I've been loving it. I've been sprinting, doing MET workouts, lifting heavy on shoulders/back, teaching spin, eating turkey sandwiches and Bob Evans french toast, and I couldn't be any freaking happier. My entire persona has changed - I have more energy, more pep in my step, and more purpose both for my PT clients and for my own workouts. It's like a weight has been lifted, no pun intended.
So, will she? Won't she? I will be competing again, never fear. But I'll be going back "home" as I call it: I'll be training with LA, working out and competing at the state level with my gal pal Lauren, and I'll be competing in a few different federations, as well. I need to go back to what was fun for me. Would I like a pro card? Sure, who wouldn't? Am I willing to compromise my health and potentially my morals (that's a whole OTHER blog post) to get it? Nah. I'd rather have fun. It's all about perspective; luckily, I have it.
Wednesday, March 23, 2011
Breakfast!!!
So, I don't know about the rest of you, but breakfast is far and away my fave meal of the day. Savory, sweet, salty - you can mix them all together and create some magic. Here are some of my favorite recipes and pics.
Ezekiel Bread French Toast (so simple, I'm embarrassed to post it). Both on season and off season!
2 slices Ezekiel Bread (I use the plain, but the cinnamon raisin would probably be craaaazy good)
1 T skim milk (yes, just 1 T - trace cals!!)
2 egg whites
0.5 oz Torani sugar free vanilla syrup OR 1 t vanilla extract
pinch of cinnamon, pinch of nutmeg
splenda (optional - I usually only use 1 packet)
fresh orange zest (this MAKES this recipe - do NOT omit this. If you don't have an orange to zest, use orange extract).
Stir all ingredients, except the bread, in a pyrex dish until combined. Soak both sides of the bread until all the moisture is absorbed. I sometimes leave mine in the dish for a bit while I make some coffee. Once coated, heat a non-stick skillet over medium-high heat and get it relatively hot BEFORE you put the bread on it. Brown on each side for a few minutes. Top with blueberries and maple syrup (I use sugar free both on season and off). You'll be amazed at how freaking good this tastes. My good friend and fellow competitor, Lauren, recently made this, and her picture is at the bottom.
Chocolate banana protein pancakes: both on season and off season
1/2 a banana, mashed
1/2 scoop chocolate/banana protein powder (either flavor is fine - I actually buy the 2 flavors separately and then mix them together in a giant tub)
1t cocoa powder
1t baking powder
1/2 c oats
1-2 t sf/ff jello banana pudding mix (you could also use chocolate flavor, but I like my pancakes really banana-y with just a hint of chocolate)
1 packet of splenda
1 egg white, 2 whole eggs (you could use just egg whites if you wanted to fit your meal plan)
optional: capella flavor drops banana split flavor
pinch of salt
Combine all ingredients in a pyrex cup. I actually put my batter in the fridge overnight to thicken up. In the morning, I add some skim milk if it's too thick. Heat a non-stick skillet to medium heat and add about 1/4 c - 1/2 c of the mixture at a time and spread them into circles with the back of a spoon. When bubbles start to appear, flip over and continue to cook for another minute or 2. Top with berries of choice and some sugar free syrup.
You can modify this recipe in so many ways. Amy Perez from Curls and Whey has tons of variations on this (check out her FB page - Curls and Whey) - you can sub any fruit for the banana. I often use pumpkin and either make plain pumpkin pancakes or chocolate pumpkin pancakes. It just depends on what I'm in the mood for in the morning!
BPs off season breakfast sammich/burrito: off season only
1 whole wheat tortilla OR whole wheat English muffin, toasted
4 egg whites
2/3 c ground turkey sausage OR 2-3 slices turkey bacon
1 slice fat free cheese or grated fat free cheese
While the bread is toasting, I prepare the bacon and sausage per package instructions, and I also cook up my egg whites. If making the burrito, I put about 1/2 my egg whites and 1/2 the sausage or 2 slices of turkey bacon in the middle of the wrap. I top with a slice of ff cheese and zap it in the microwave for about 20-30 seconds. I eat the remaining egg whites/turkey/sausage on the side. For the English muffin, I top each 1/2 of the English muffin with eggs, bacon/sausage, and again top w/ff cheese and zap in the microwave. It quite honestly tastes like a breakfast sandwich from McDonalds. All of the taste, none of the guilt :)
Pancakes - nom, nom!!
Such a filling breakfast, all for only 260 cals
Just like the real thing - promise!
Ezekiel Bread French Toast (so simple, I'm embarrassed to post it). Both on season and off season!
2 slices Ezekiel Bread (I use the plain, but the cinnamon raisin would probably be craaaazy good)
1 T skim milk (yes, just 1 T - trace cals!!)
2 egg whites
0.5 oz Torani sugar free vanilla syrup OR 1 t vanilla extract
pinch of cinnamon, pinch of nutmeg
splenda (optional - I usually only use 1 packet)
fresh orange zest (this MAKES this recipe - do NOT omit this. If you don't have an orange to zest, use orange extract).
Stir all ingredients, except the bread, in a pyrex dish until combined. Soak both sides of the bread until all the moisture is absorbed. I sometimes leave mine in the dish for a bit while I make some coffee. Once coated, heat a non-stick skillet over medium-high heat and get it relatively hot BEFORE you put the bread on it. Brown on each side for a few minutes. Top with blueberries and maple syrup (I use sugar free both on season and off). You'll be amazed at how freaking good this tastes. My good friend and fellow competitor, Lauren, recently made this, and her picture is at the bottom.
Chocolate banana protein pancakes: both on season and off season
1/2 a banana, mashed
1/2 scoop chocolate/banana protein powder (either flavor is fine - I actually buy the 2 flavors separately and then mix them together in a giant tub)
1t cocoa powder
1t baking powder
1/2 c oats
1-2 t sf/ff jello banana pudding mix (you could also use chocolate flavor, but I like my pancakes really banana-y with just a hint of chocolate)
1 packet of splenda
1 egg white, 2 whole eggs (you could use just egg whites if you wanted to fit your meal plan)
optional: capella flavor drops banana split flavor
pinch of salt
Combine all ingredients in a pyrex cup. I actually put my batter in the fridge overnight to thicken up. In the morning, I add some skim milk if it's too thick. Heat a non-stick skillet to medium heat and add about 1/4 c - 1/2 c of the mixture at a time and spread them into circles with the back of a spoon. When bubbles start to appear, flip over and continue to cook for another minute or 2. Top with berries of choice and some sugar free syrup.
You can modify this recipe in so many ways. Amy Perez from Curls and Whey has tons of variations on this (check out her FB page - Curls and Whey) - you can sub any fruit for the banana. I often use pumpkin and either make plain pumpkin pancakes or chocolate pumpkin pancakes. It just depends on what I'm in the mood for in the morning!
BPs off season breakfast sammich/burrito: off season only
1 whole wheat tortilla OR whole wheat English muffin, toasted
4 egg whites
2/3 c ground turkey sausage OR 2-3 slices turkey bacon
1 slice fat free cheese or grated fat free cheese
While the bread is toasting, I prepare the bacon and sausage per package instructions, and I also cook up my egg whites. If making the burrito, I put about 1/2 my egg whites and 1/2 the sausage or 2 slices of turkey bacon in the middle of the wrap. I top with a slice of ff cheese and zap it in the microwave for about 20-30 seconds. I eat the remaining egg whites/turkey/sausage on the side. For the English muffin, I top each 1/2 of the English muffin with eggs, bacon/sausage, and again top w/ff cheese and zap in the microwave. It quite honestly tastes like a breakfast sandwich from McDonalds. All of the taste, none of the guilt :)
Pancakes - nom, nom!!
Such a filling breakfast, all for only 260 cals
Just like the real thing - promise!Tuesday, March 22, 2011
The Beginning
This is one of my very first attempts at blogging. The intent of this blog is to share with you my trials, tribulations, and foodgasms! But first, a little background on yours truly.
My mother is a nutritionist and I have been cooking with Mama P since I could hold a spatula and say "chicken." I love cooking - I love the artistry it requires, I love the presentation of food on a plate that somehow seems to make it look THAT much more delicious, and I love watching other people take pleasure in eating food that I have created. It took me a few years after graduating from college to really hone my cooking skillz, but I turned into a pretty damn good cook. Timing is everything with cooking: you have to know when to start boiling the water, tenderizing the meat, and cutting up vegetables so that everything is finished at exactly the same time. Other than that, anyone can cook. If you can read and follow directions, there is absolutely no reason that you can't be a good cook. Practice makes perfect, just like everything else in life. There is no excuse to not be able to cook delicious, nutritious meals for you and your family every night. None. Most of my meals are created in under 30 minutes.
Now some brief background on how I got into figure competitions. I have been an athlete all my life: basketball, soccer, softball, track - I did it all. I love sports, always have, always will, and I will always define myself as an athlete. I played sports all the way through college, and after I graduated, I had absolutely no outlet for my competitive nature. I trained for and ran a half marathon, but that didn't do the trick. I was in the gym lifting and running every day, but I never had the physique that I thought I should for doing all that work. I looked fine in a bikini and fit into my size 4 pants, but I didn't look like I wanted to. I find muscles on women to be awesome, and incredibly sexy. I get very excited about a delt taper on a chick - it means she's strong, in more ways than 1, and it means she's dedicated to her body and her health. I never had nice delts, and I was tired of not looking fly in my tank tops. A trainer at my gym, Leigh Ann, was an NPC fitness competitor, and SHE had some fly delts. So...............I asked her to train me. She agreed, and we made some magic within only about a month. Seeing how well my body responded to a healthier diet and a different way of lifting, I decided to follow in her footsteps and throw my hat into the competition ring. She beefed me up, ripped me up, and prepped me for my 1st show, and boy did I look good. And I finally got my delt taper, with some nice stomach veins and a 6-pack, to boot. I won my height class and felt like I had accomplished my goals.
After placing 5th at Jr. USAs a few months later, I decided to enter my very 1st off season. I packed on lots of muscle, but got a little lost along the way. I started to struggle with the regimented nature of measuring out all the food that goes into your mouth, and I hadn't cooked myself dinner in over a year. I really, really missed that. So here I am, still in an off-season, but finally enjoying healthy food in a less-strict way. I still eat VERY healthy about 6-7x/day, and I still weigh some things (because if I don't measure my PB, I will eat the entire jar), but I'm changing my menu every day, reaching for things that I haven't eaten in years, and I am in a much better place, mentally.
To give you an idea of what types of things I'm eating, here was today's healthy off-season menu:
Breakfast: 1 low carb whole wheat tortilla, 4 egg whites, 3 slices turkey bacon. I made a delicious breakfast burrito and added some fat free cheddar. It seriously tasted like a breakfast sammich from McDonalds. And I had about 1/2 c blueberries on the side. Because blueberries and BP go together like peas and carrots.
Snack: 1 scoop whey, 2 caramel corn rice cakes
Lunch: 1 arnolds multigrain sandwich thin, 1 slice reduced fat pepper jack cheese, 2oz deli turkey meat, tomato, red onion, lettuce with fat free mayo and mustard. For "dessert" I had 1 c of greek yogurt with a little sugar free, fat free chocolate jello pudding mix stirred in. It made it thick, like custard. Heavenly, and very dessert-like.
Snack: apple w/ 2 T PB
Dinner: chicken chili topped w/ff cheddar and a little greek yogurt to sub for sour cream.
All of that is about 1900-2000 cals. Just reading about my breakfast sandwich is making me salivate.
And here's my chicken chili recipe w/pics!! This recipe was originally my mom's and is usually made with ground beef and sausage. It's really freaking amazing with the beef, but very high fat, so I've made some changes to make it more "figure" friendly. I'll be here all night, folks.
2 T olive oil
1 medium onion, chopped
3-4 grilled chicken breasts, grilled and pulled apart (can also use lean ground turkey)
black pepper
dijon mustard
red wine
lemon juice
chili powder
dill
parsley
cayenne pepper
basil
oregano
red pepper flakes
tobasco
1 can tomato paste
1 large can diced tomatoes
1 can kidney beans
1 can black beans
corn
black olives (optional)
Heat oil in a large pot. Saute chopped onion until transparent. Add grilled chicken or ground turkey, and brown for a few minutes. If using the turkey, spoon off excess fat after browning. Return pot to low heat and add all remaining ingredients. Let simmer for at least 30 minutes.
I do not measure my spices EVER, so I don't have exact measurements for them. I do tend to put in slightly more dill, because it gives the chili a surprisingly amazing flavor.
Bon apetite!
My mother is a nutritionist and I have been cooking with Mama P since I could hold a spatula and say "chicken." I love cooking - I love the artistry it requires, I love the presentation of food on a plate that somehow seems to make it look THAT much more delicious, and I love watching other people take pleasure in eating food that I have created. It took me a few years after graduating from college to really hone my cooking skillz, but I turned into a pretty damn good cook. Timing is everything with cooking: you have to know when to start boiling the water, tenderizing the meat, and cutting up vegetables so that everything is finished at exactly the same time. Other than that, anyone can cook. If you can read and follow directions, there is absolutely no reason that you can't be a good cook. Practice makes perfect, just like everything else in life. There is no excuse to not be able to cook delicious, nutritious meals for you and your family every night. None. Most of my meals are created in under 30 minutes.
Now some brief background on how I got into figure competitions. I have been an athlete all my life: basketball, soccer, softball, track - I did it all. I love sports, always have, always will, and I will always define myself as an athlete. I played sports all the way through college, and after I graduated, I had absolutely no outlet for my competitive nature. I trained for and ran a half marathon, but that didn't do the trick. I was in the gym lifting and running every day, but I never had the physique that I thought I should for doing all that work. I looked fine in a bikini and fit into my size 4 pants, but I didn't look like I wanted to. I find muscles on women to be awesome, and incredibly sexy. I get very excited about a delt taper on a chick - it means she's strong, in more ways than 1, and it means she's dedicated to her body and her health. I never had nice delts, and I was tired of not looking fly in my tank tops. A trainer at my gym, Leigh Ann, was an NPC fitness competitor, and SHE had some fly delts. So...............I asked her to train me. She agreed, and we made some magic within only about a month. Seeing how well my body responded to a healthier diet and a different way of lifting, I decided to follow in her footsteps and throw my hat into the competition ring. She beefed me up, ripped me up, and prepped me for my 1st show, and boy did I look good. And I finally got my delt taper, with some nice stomach veins and a 6-pack, to boot. I won my height class and felt like I had accomplished my goals.
After placing 5th at Jr. USAs a few months later, I decided to enter my very 1st off season. I packed on lots of muscle, but got a little lost along the way. I started to struggle with the regimented nature of measuring out all the food that goes into your mouth, and I hadn't cooked myself dinner in over a year. I really, really missed that. So here I am, still in an off-season, but finally enjoying healthy food in a less-strict way. I still eat VERY healthy about 6-7x/day, and I still weigh some things (because if I don't measure my PB, I will eat the entire jar), but I'm changing my menu every day, reaching for things that I haven't eaten in years, and I am in a much better place, mentally.
To give you an idea of what types of things I'm eating, here was today's healthy off-season menu:
Breakfast: 1 low carb whole wheat tortilla, 4 egg whites, 3 slices turkey bacon. I made a delicious breakfast burrito and added some fat free cheddar. It seriously tasted like a breakfast sammich from McDonalds. And I had about 1/2 c blueberries on the side. Because blueberries and BP go together like peas and carrots.
Snack: 1 scoop whey, 2 caramel corn rice cakes
Lunch: 1 arnolds multigrain sandwich thin, 1 slice reduced fat pepper jack cheese, 2oz deli turkey meat, tomato, red onion, lettuce with fat free mayo and mustard. For "dessert" I had 1 c of greek yogurt with a little sugar free, fat free chocolate jello pudding mix stirred in. It made it thick, like custard. Heavenly, and very dessert-like.
Snack: apple w/ 2 T PB
Dinner: chicken chili topped w/ff cheddar and a little greek yogurt to sub for sour cream.
All of that is about 1900-2000 cals. Just reading about my breakfast sandwich is making me salivate.
And here's my chicken chili recipe w/pics!! This recipe was originally my mom's and is usually made with ground beef and sausage. It's really freaking amazing with the beef, but very high fat, so I've made some changes to make it more "figure" friendly. I'll be here all night, folks.
2 T olive oil
1 medium onion, chopped
3-4 grilled chicken breasts, grilled and pulled apart (can also use lean ground turkey)
black pepper
dijon mustard
red wine
lemon juice
chili powder
dill
parsley
cayenne pepper
basil
oregano
red pepper flakes
tobasco
1 can tomato paste
1 large can diced tomatoes
1 can kidney beans
1 can black beans
corn
black olives (optional)
Heat oil in a large pot. Saute chopped onion until transparent. Add grilled chicken or ground turkey, and brown for a few minutes. If using the turkey, spoon off excess fat after browning. Return pot to low heat and add all remaining ingredients. Let simmer for at least 30 minutes.
I do not measure my spices EVER, so I don't have exact measurements for them. I do tend to put in slightly more dill, because it gives the chili a surprisingly amazing flavor.
Bon apetite!
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