Wednesday, December 28, 2011
Little Salad Bar Flat Leaf Spinach $1.69
32ounce container of Fit and Active Nonfat Plain or Vanilla Yogurt $1.99
Lunds and Byerly's
Lunds and Byerly's Cooked Tail-On Shrimp Buy One Get One
Cold Water Lobster Tails $6.99 each
Old Home Cottage Cheese 2/$7
Blue Diamond Almonds $5.99
Braeburn Apples $1.29/lb
1lb. Bag of Bolthouse Farms Baby-Cut Carrots 99¢
Pint of Blueberries 2/$5
Fresh Express Salad Blends 2/$5
Del Mote Gold Extra Sweet Pineapple $2.99
Roundy's 31-40ct./lb. Cooked Tail-On Shrimp $7.99
Fresh Farm Raised Atlantic Salmon Filets $8.98/lb.
Gold'n Plump Boneless Skinless Chicken Breasts, Thighs, Breast Tenders, or Breasts Pieces for Stir Fry 2/$8
Original or Petite No Name Steaks $8.79
Fresh Flavored Boneless Skinless Chicken Breasts $2.99/lb.
Athenos Hummus Buy One Get One Free
Hass Avocado 99¢
Roundy's Cottage Cheese 2/$3
North Atlantic Coldwater Lobster Tails $4.99
**Coupon Item** No Name Steak, Chicken Breasts, BBQ Ribs, Salmon, or Tilapia Filets $10.99
Braeburn or Cameo Apples 88¢/lb.
Roma Tomatoes 88¢/lb.
Baby Deluxe or Deluxe Steam'ables Pictsweet Vegetables 3/$5
Fresh Express Salad Blends 2/$4
Kiwi Fruit 2/88¢
6oz. Package of Blueberries $2.99
Eat Smart Cut Vegetables 2/$4
Old Home Cottage Cheese $2.69
Fresh Atlantic Salmon Filets $7.99/lb
Saturday, December 24, 2011
Monday, December 19, 2011
Here is a list of ways to avoid gaining extra weight this holiday season.
1. Assess your diet. Cravings can be a sign that your diet is deficient of a nutrient.
2. Eat a protein packed snack or small meal every 3 hours.
3. Drink more water! The sensations of thirst and hunger come from the same portion of our brain, the hypothalamus, which is why we often mistake being thirsty for being hungry.
4. Work out! Exercise, fats, and carbs all release endorphins. "Indulge" in a few extra minutes of cardio.
5. Replace your sweet treats with whole fruit and salty treats with whole, unsalted nuts.
6. Clean up your favorite junk food by using egg whites instead of whole eggs or stevia instead of sugar for example! Visit websites like Muscle and Fitness Hers, Oxygen Magazine, and Busy Girl Healthy Life for delicious guilt free recipes!
7. Follow the 80/20 plan. Eat healthy 80% of the time and whatever you want 20% of the time.
8. Eat breakfast! After 7-8 hours of sleep, your body is running on E. Start your day with a breakfast packed with a healthy balance of protein, carbs, and fats like my Cinnamon Raisin Protein Pancake.
9. Don't eat it if it is not something you would normally have. Save your cheats from something you really enjoy.
10. Eat it. It is safer to have a small indulgence instead of ignoring the feeling and binge eating (potentially purging) later on.
11. If you cannot pronounce or define something listed as an ingredient, put it down. It definitely does not belong in your body!
When I first started training, I was on a very strict diet. At 12 weeks out, my only protein sources were white- chicken, turkey, and egg whites. My body responded quickly. I lost 7 pounds during my first week. But, the initial loss came at a cost- I started spotting. This was unusual for me because I had been on the Depo shot for more than 3 years and stopped menstruating. After 2 weeks and 15 pounds lost, I decided to see a doctor. The doctor attributed my recent weight loss to the spotting. Another 2 weeks went by and the spotting persisted. At this point, I decided that I needed to listen to my body.
I knew from my nutrition courses that iron is found in 2 forms- heme (animal) and non-heme (plant). Heme is short for hemoglobin meaning blood. Heme iron is absorbed easier than non-heme iron because the absorption of non-heme iron sources depends on the other foods you are consuming with it. Organs are rich sources of heme iron but I cannot stomach (Pun intended!) eating liver! Red fleshed, lean meats are the best sources of heme iron. Once I started eating red meat, my spotting stopped.
For me, the consequences of being iron deprived outweighed being leaner on stage. Nothing in life is truly one-size-fits-all. Everyone has a different body and reacts to things differently. In order to see the healthy results you want to see, you need to listen to your body. If something does not feel right, question it.
Sunday, December 18, 2011
Iceberg Lettuce 79¢/lb.
Birds Eye Steamfresh or Freshlike Classic Vegetables 10 for $10
US No. 1 Sweet Potatoes 49¢/lb.
Athenos Hummus Buy One Get One
Red or Green D'Anjou Pears 99¢/lb.
Florida Red or Texas Rio Red Grapefruit 99¢/lb.
Fresh Express Salad Blends 2 for $5.50
Roundy's Baby Cut Carrots $1.19
8oz. Package of Whole White Mushrooms 2 for $3
Selected Mann's Precut Vegetables $2.29
Organic Zucchini or Yellow Squash 2 for $3. Squash makes a great substitute for spaghetti! Check out Stephanie Keenan's Figure Friendly Spaghetti recipe.
Westpac Classic Vegetables 10 for $10
Green Giant Valley Fresh Steamers 4 for $5
Green Giant Boil in Bag Vegetables 10 for $10
Selected 24oz. Varieties of Kemps Cottage Cheese 2 for $5
6oz. Package of Blackberries or Blueberries 2 for $4
5lb. Box of Cuties California Clementine Tangerines
$1.29/lb Honeysuckle Turkey
$1.99/lb. Jennie-O Fresh Turkey
California Navel Oranges or Texas Rio Star Red Grapefruit 99¢/lb.
Fresh Express Salad Blends 2 for $5.50
12oz. Bag of Green Line Green Beans 2 for $5
Birds Eye Frozen Vegetables, Steamfresh Vegetables or Steamfresh Vegetables with Rice 10 for $10
Eat Smart Cut Vegetables Buy One Get One Free
Bolthouse Farms Baby Cut Carrots Buy One Get One Free
Del Monte Gold Pineapple $1.49 each
4lb. Bag of Navel Oranges $1.99
12oz. Bag of Sea Queen Large Cooked Shrimp $4.99
12oz. Bag of Sea Queen Medium Cooked Shrimp $3.99
12oz. Package of Fresh Blackberries $2.99
16oz. Market Pantry 41-5oct. Frozen Cooked Tail-On Shrimp $5.99
5lb. Box of Fresh California Clementine Oranges $4.99
Selected 11-12oz. Green Giant Frozen Vegetables
Fresh Asparagus $2.49/lb.
3lb. Bag of Fresh Granny Smith Apples $2.97
Wednesday, December 14, 2011
Complete each workout in the sequence for 45 seconds taking a 15 second rest in between each rep.
Try to go through the entire sequence 5-6 times.
Squat with Alternating Leg Lift
Inchworms with Push up
Plank Jump Throughs
Tuesday, December 13, 2011
This morning there was a potluck in my internship class. I was not planning on bringing anything in since I was not going to eat but I decided to be a good sport and make something to share. In my search for something relatively easy to make, I found this recipe on the Whole Foods website. It tasted like french toast! I'm sure it is great with almond butter, my favorite fat! I cleaned up the original recipe by using egg whites instead of whole eggs, Ezekiel Bread, and omitted the sugar. Enjoy!
Makes 10 Servings
10 egg whites
2 cups of 1% milk
1 tablespoon of vanilla extract
1 teaspoon of cinnamon
1 loaf of Cinnamon Raisin Ezekiel Bread cut into 1 inch cubes
Preheat oven to 350°F.
Lightly grease a (7- x 11-inch) baking dish with cooking spray.
In a large bowl, mix together egg whites, milk, vanilla and cinnamon.
Add bread and toss to coat, pressing bread down gently to help it soak up the milk mixture.
Pour the mixture into the baking dish, cover with foil and bake for 45 minutes.
Uncover and bake for 5 minutes depending on how crisp you want it.
Carbs: 18 grams
Protein: 10.6 grams
Fat: 1.1 grams
Sunday, December 11, 2011
Makes 8 bars
2 cups of oats
1/2 tsp baking powder
1/4 tsp baking soda
Dash of cinnamon
Dash of ginger
2.5 cups of sliced fruit- I used 1 cup of raisins, 1 cup of Sun Maid Fruit Bits, and 1/2 cup of dried apples.
1 cup of 1% milk
1 cup of nonfat plain Greek yogurt
4 egg whites
Splash of vanilla
Splash of almond extract
1 packet of Truvia
Mix dry ingredients and then mix in wet ingredients. Pour into pan and cover with foil. Bake for 20 minutes, remove foil, and bake for another 25 minutes until golden brown.
Nutritional information calculated using this analyzer:
Protein: 7.4 grams
Carbohydrates: 45.3 grams
Fat: 1.8 grams
I did not list my favorite fruits and vegetables because I eat them all!
I consume 5-6 3-4ounce servings of protein daily.
Shakes are really convenient and a part of my competition prep meal plans. During the off-season, I prefer to get my nutrition from whole foods. I like Optimum Nutrition's 100% Gold Standard Whey, Dymatize's Elite Whey, and BSN's Lean Dessert line. My favorite Lean Dessert flavors are Fresh Cinnamon Roll (great mixed in protein pancakes and muffins), Banana Cream Pie, Chocolate Coconut Candy, and Chocolate Fudge Pudding. Trader Joe's makes a quality whey protein powder. It dissolves quickly so you did not need to blend it.
Lean MeatsChicken Breasts
Bison- If you have the chance to go to a Good Earth restaurant this month and you like bison, you have to get the Braised Bison in Red Wine. I had it last night and it was phenomenal!
Beef- I eat 93% or higher lean ground beef, flank steak, and eye of round.
Fish- Salmon, Tuna, Mahi Mahi, Halibut, Cod, Shrimp, and Scallops. I eat a lot of white fish with grilled with lemon the 4 weeks leading up to a competition.
Turkey- I love the convenience of Jenny O's All Natural 95/5 Turkey Burgers! Target usually carries these at the best price.
Dairy and Non-MeatEgg Whites- I make a protein pancake with 3/4 cup of egg whites, 1/4 cup of oatmeal, 1/4 cup of fruit, and 1 tbsp. of almond butter every morning. I cut egg whites out of my diet the week of a show.
1% Cottage Cheese- It took me a while to get used to the texture. I like to mix 1/4 cup of quinoa, 1/4 of fruit, and 1 tbsp. of almond butter to my cottage cheese as a pre-workout meal.
Non-processed Organic Greek Yogurt- I really like Chobani's nonfat vanilla Greek yogurt.
Ezekiel Bread- I love putting 1tbsp. of almond butter on a toasted slice of cinnamon raisin Ezekiel bread.
I consume 3 servings of fats daily.
Extra Virgin Olive Oil
Rainbow and Cub both have Brownberry Wide Pan Bread on a Buy 1 Get 1 Sale.
Avocados 49¢ each
1lb. bag of Baby Carrots 59¢
Del Monte Gold Pineapple $1.49 each
Season's Choice Extra Fine Green Beans $1.49
*4 Day Sale Coupon Items*
1lb. Bag of Baby Cut Carrots 88¢
Roundy's Large Eggs 98¢
Items On Sale at Rainbow from 12/11/11-12/17/11
Perdue Fresh Boneless Skinless Chicken Breasts $1.98/lb.
Red Seedless Grapes $1.69/lb.
Birds Eye Steamfresh or Freshlike Classic Vegetables 10/$10
93% Supreme Lean Ground Beef $3.99/lb.
Roundy's 31-40 Ct/lb. Cooked Tail On Shrimp $8.99
Brownberry Wide Pan Bread Buy 1 Get 1
Cucumber 59¢ each
Green Peppers 59¢ each
Fancy Navel Oranges 99¢/lb.
Green Giant Valley Fresh Steamers 4/$5
Green Giant Boil in a Bag Vegetables 10/$10
*Coupon Item* Signature Boneless Skinless Chicken Breasts or Tenders Buy 1 Get 1
Fresh Asparagus $1.88/lb.
Honeycrisp Apples $1.88/lb.
32 oz. Containers of Old Home Yogurt 2/$6
Anjou Pears $1.29/lb.
Jumbo Cantaloupe $2.77 each
Wild Harvest Organic Salad Blends $3.49 each
Brownberry Wide Pan Bread Buy 1 Get 1
Fresh Express Hearts of Romaine 2/$5
1lb. Bag of Baby Carrots 2/$3
8 oz. Whole White Mushrooms 2/$3
Selected 12oz. Green Giant Frozen Vegetables 2/$3
Fresh Broccoli $1.79
Fresh Cauliflower $1.79
Mashed cauliflower is a great substitute for mashed potatoes if you are watching your carbs!
Thursday, December 8, 2011
People usually lose weight quickly on a detox diet because of a reduced caloric intake. These results typically do not last. Making long term healthy behavioral changes like drinking more water, limiting caffeine and alcohol consumption, eating whole foods, and exercising will produce similar effects to a short term detox without having to only drink cayenne flavored water.
My thoughts on cleanses is based off of information I learned in my college level nutrition, chemistry, biochemistry, biology, and anatomy and physiology courses. For more information visit these credible sources WebMD, Women's Health, and Mayo Clinic.
Monday, December 5, 2011
1 cup low-fat graham cracker crumbs
2 Tbsp. light butter, melted
4 egg whites
15-oz. can solid pumpkin
14-oz. can fat-free sweetened condensed milk (not evaporated milk)
1 tsp. pure vanilla extract
2 Tbsp. powdered sugar
1 1/2 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/2 cup fat-free whipped topping (optional)
Preheat oven to 425 degrees F. Spray an 8x8-inch cake pan or baking dish with nonstick cooking spray.
Combine graham cracker crumbs with butter and mix well. The crumbs should almost stick together. Pour into prepared baking dish. Using waxed paper, press crumbs to evenly cover bottom of dish. Set dish aside.
In a large bowl, lightly beat egg whites. Add pumpkin and condensed milk, and mix well. Add remaining ingredients except whipped topping, mixing until well combined. Pour mixture over crust and bake 15 minutes. Reduce temperature to 350 degrees F and bake an additional 20 minutes or until a knife inserted in the center comes out clean.
Cool, then slice into bars. Serve with fat-free whipped topping, if desired. Makes 16 bars.
Per bar (with whipped topping): 121 calories, 3 g protein, 22 g carbohydrate, 2 g fat, 1 g fiber.
Original version, per serving: 165 calories, 3 g protein, 20 g carbohyd rate, 9 g fat, 1 g fiber.
Here are some clean eats that are on sale this week in stores surrounding the Twin Cities area.
$1.99 2lb bag of Clementines
$1.99 4lb bag of Navel Oranges
$1.99 3lb bag of Apples
99¢ 28 ounce package of Pears
69¢/lb Tyson Fresh Premium Young Chicken
$1.09/lb Butterball Whole Turkey
Buy One Get One Gold'n Plump Fresh Boneless Skniless Split Chicken Breasts
$1.99 6 ounce Raspberries or 5.6 ounce Blackberries
$3.98 5 pound bag of Red Delicious Apples
2/$3 Green Giant Valley Fresh Steamers
$2.29/lb Red Seedless Grapes
2/$5.50 Fresh Express Baby Blend Salads
Coupon for $5 off when you buy $20 worth of Gold'n Plump Chicken
2/$6 Kemps Cottage Cheese
10 for $10 Green Giant Frozen Boxed Vegetables
99¢/lb Navel Oranges
99¢/lb Texas Red Grapefruit
99¢/ Sunburst Tangerines
$2.99/lb Cub USDA Choice Beef Boneless Chuck Roast
2/$4 Blueberries or Blackberries
Buy One Get One Fresh Express Salad Blends
$1.29/lb Fresh Whole Fryer
Sunday, December 4, 2011
I am not a registered dietitian. You should always consult with a licensed professional before starting any meal or workout plan. To find a registered dietitian in your area, visit http://www.eatright.org/programs/rdfinder/.
Meal 1: Protein Pancake made with 3/4 cup of egg whites, 1/2 banana, 1/4 cup of oatmeal, 1 tbsp of almond butter and a dash of cinnamon.
Meal 2: 1/2 nonfat Greek yogurt with 1/4 cup of blackberries. 1/2 cup of baby carrots.
Meal 3: 3 ounces of chicken with 1/2 cup of broccoli.
Meal 4 (pre-workout): 1/2 cup of 1% cottage cheese mixed with 1/4 cup of quinoa, 1/4 cup of raisins, and 1 tbsp of almond butter. 1/2 cup of green beans.
Meal 5 (post workout): 3 ounces of turkey with 1/2 cup of spinach
Meal 6: 3 ounces of venison with 1/2 cup of asparagus sauteed in 1 tbsp of olive oil.
C'mon (Catch Em By Surprise)- Tiesto vs. Diplo feat. Busta Rhymes
Feel so Close- Calvin Harris
Without You- David Guetta and Usher
It's My Time- Fabolous feat. Jeremiah
Motivation (Rebel Rock Remix)- Kelly Rowland feat. Lil Wayne
Sexy and I Know It- LMFAO
Words I Never Said- Lupe Fiasco feat. Skylar Grey
Moment 4 Life- Nicki Minaj feat.. Drake
Tonight is the Night- Outasight
Shake Senora- Pitbull feat. T Pain
Pass at Me- Pitbull feat. Timbaland
Save the World- Swedish House Mafia
Castle Walls- T.I. feat. Christina Aguilera
I'm Back- T.I.
Forever- Wolfgang Gartner feat. Will.I.Am
Thursday, December 1, 2011
Complete the sequence twice.
Walking Quad Stretches
Perform each exercise in the set for 30 seconds. Each set will be 2 minutes long. There will be a 45 second rest in between the sets. Repeat the sequence twice.
Squat with Alternating Knee Lifts
Plank Jump Throughs
45 second rest
Squat with Alternating Kicks
45 second rest
Pulsing Plie Squats
Inch Worms (optional push up)
45 second rest
Cool Down and Stretch!
I made the pancake above with 3/4 cup egg whites, 1/4 cup raisins, 1/4 cup old fashioned oats, and 1 tbsp almond butter. Mix all of the ingredients to your desired consistency. Cook in a small pan that is lightly sprayed with Pam for about 3 minutes on each side.
Here is the nutritional information:
40.3 grams of Carbs
24.8 grams of Protein
10.7 grams of Fat
Wednesday, November 30, 2011
I was introduced to high intensity interval training (HIIT) by Tara Thatcher Haertzen (http://tarathatcher.com) when I first started my competition training. After my first set of HIIT sprints I was hooked! I purchased the 8-12 Interval Workout Music from http://www.workoutmuse.com/. You sprint for 8 seconds and jog for 12 seconds 24 times in 10 minutes! It is intense but much more fun than doing the elliptical for 30 minutes.
The 8-12 interval workout is difficult to do on a treadmill. Once the Minnesota fall weather started, my workouts moved indoors which is when I started Stephanie Keenan's (http://www.stephaniekeenan.com. Stephanie was featured in this month's edition of the WBFF magazine, Fit and Firm! Check it out here: http://fitandfirmmag.com/) Rock-It Sprints on a treadmill. You warm up by walking at a 3mph pace for 5 minutes. Sprint at a 7.8-9mph pace for 45 seconds then walk at a 2.8 mph pace for 1 minute and 15 seconds. Repeat the sequence 10 times. Cool down with a 3mph walk. Once I started feeling comfortable with the speed and duration of the sprints, I increased the elevation. Make sure you have a fun playlist!
During my contest prep, I also incorporated plyometrics to my workouts. An example of a plyometrics workout from Stephanie is above. I love plyometics because they can be done anywhere! They are a great way to be active if you do not have access to gym.
If you would like other HIIT suggestions, please feel free to email me (firstname.lastname@example.org).