Monday, April 30, 2012

This Week's Clean Eats Sale

Here is a list of healthy foods on sale in grocery stores in the surrounding Twin Cities area.

Aldi
Avocados 59¢ each
20oz. Package of Roma Tomatoes 79¢
6oz. Package of Blackberries $1.19
1lb. Package of Strawberries $1.19
Mangoes 39¢ each


Rainbow
Boneless Skinless Chicken Breasts $1.89/lb.
Whole Beef Tenderloin $6.99/lb.
Fresh 90% Lean Ground Sirloin $3.99/lb.
Gold'n Plump Fresh All Natural Whole Chicken $3.99
Jennie-O Turkey Burgers $6.99
3lb. Bag of Boneless & Skinless Chicken Tenders $6.99
Wild Haddock Fillets $7.99/lb.
Wild Alaskan Salmon Fillets $9.99/lb.
16oz. Bag of Seamazz Tilapia Fillets Buy One Get One Free
Ocean Eclipse Fish 10 for $10
1lb. Premium California Strawberries 2/$4
5.6oz. Blackberries 2/$4
Green Asparagus $1.99/lb.
Sliced White Mushrooms 2/$3
Fresh Express Baby Blend Salads 2/$5.50
Roma Tomatoes $1.29/lb
Iceberg Lettuce 10 for $10
Del Monte Pineapple $3.79
Personal Watermelon $3.99
Honeydew $3.99
Asian Lettuce $2/5
Extra Large Green Bell Peppers 69¢
Roundy's Baby Cut Carrots 10/$10
Seedless Cucumbers 10 for $10
Mangoes 10 for $10
Birds Eye Steamfresh or Freshlike Classic Vegetables 10 for $10


Cub
**Coupon Item**
Boneless Skinless Chicken Breasts or Tenders Buy One Get One
**Items On Sale**
Arctic Shores Medium Shrimp $4.69
Cub 93% Lean Ground Beef $3.39/lb
Red Seedless Grapes $1.48/lb.
Fresh Express Salads 2/$5
California Navel Oranges $1.19/lb.
Celery $1.29 each
Jalapenos 99¢/lb.
Hass Avocados 99¢ each
Roma Tomatoes 99¢/lb.
Mangoes 99¢ each

Tuesday, April 24, 2012

This Week's Clean Eats Sale!

Here is a list of healthy foods on sale at grocery stores in the surrounding Twin Cities area.

Aldi
4lb. Bag of Navel Oranges $1.49
1lb. Package of Strawberries $1.19
Pineapple $1.49
16oz. Package of Kiwi $1.19
Bananas 44¢/lb.
Assorted 3lb. Bag of Apples $1.99

Rainbow
Whole Seedless Watermelon $4.99
Red Seedless Grapes $2.49/lb.
1lb. Package of Strawberries 2/$5.50
5lb. of Braeburn or Granny Smith Apples $3.99
Fresh Express Salad Blends 2/$5.50
Whole or Sliced Baby Bella Mushrooms $1.79
Hass Avocados 99¢
Cucumbers 59¢
Pcean Mist Romaine Hearts 2/$5.50
Roundy's Fresh Split Chicken Breasts 99¢/lb.
Gold'n Plump Split Chicken Breasts $4.99
24oz. Box of No Name Steaks $16.99
Boneless Swai Fillets $3.99/lb.
**On Sale from 4/26/12-4/28/12**
Ripe or Green Bananas 54¢/lb.
Green Beans 75¢/lb.
Extra Large Green Bell Peppers 50¢ each

Cub
16oz. Package of Strawberries 2/$4
Fresh Express Harvest Originals 2/$5
Blackberries 2/$5
Blueberries $2.79
Fresh Asparagus $2.79
Nature Sweet Cherry Tomatoes 2/$6
Mann's Snow or Snap Peas 2/$5
Personal Watermelon $3.99 each
Braeburn or Gala Apples $1.39/lb.
Cub USDA Eye of Round Roast $4.59/lb.
Gold'n Plump Chicken Breasts $5.49
Fresh Atlantic Salmon $7.99/lb.
Fresh Tilapia Fillets $7.99/lb.
Arctic Shores Raw Extra Large Shrimp $7.99
Arctic Shores Cooked Extra Large Shrimp $10.99
Ocean Market Pollock Fillets $5.99
Ocean Market Cod Fillets $8.99
Ocean Market Bay Scallops $11.99

Monday, April 16, 2012

This Week's Clean Eats Sale!

Here is a list of healthy foods that are on sale in grocery stores in the surrounding Twin Cities area.

Aldi
Del Monte Pineapple $1.49 each
1lb. Package of Strawberries $1.19
Cantaloupe $1.29 each
20oz. Package of Tomatoes on the Vine 99¢
20oz. Package of Green Peppers 99¢


Rainbow
**Coupon Item**
8lb. Bag of Navel Orange $3.98
**Sale Items**
Chicken of the Sea Chunk Light Tuna 10 for $10
Ocean Eclipse Fish 10 for $10
Roundy's Fresh Whole Chicken 98¢/lb.
Jennie-O Fresh Ground Turkey $3.99
Gold'N Plump Ground Chicken 2/$5
Broccoli or Cauliflower $1.99
Roundy's Baby Cut Carrots 10 for $10
Grape Tomatoes 2/$4
Large Artichokes 10 for $10
Steam of the Crop Vegetables 10 for $10
Fresh Express Salad Kits 2/$6
Fresh Express Whole Leaf Spinach 2/$4
Traditional or Champagne Mangoes $1.39
Pink Lady Apples $1.69/lb.
Mix or Match 1lb. Package of Strawberries or Cantaloupe 2/$4
Kemps Cottage Cheese 2/$4
Fage Yogurt 2/$3
Nature's Bounty or Osteo Vitamins or Supplements Buy One Get One


Cub Foods
** Coupon Items**
Fresh Express Salad Blends Buy One Get One
**Sale Items**
Jumbo MAG Melon 2 for $4
Red, Yellow, or Orange Bell Peppers 2 for $3
Kiwi Fruit 3 for 99¢
Mangoes $1.29 each
English Cucumbers 5 for $5
Grape Tomatoes 2 for $4
Hass Avocados 99¢ each
Cod, Mahi Mahi, or Sockeye Salmon Portions $4.99


Thursday, April 12, 2012

On Sale at Lunds and Byerly's!

Here is a list of healthy items on sale at Lunds & Byerly's from 4/12/12-4/18/12.

Smart Chicken Boneless Skinless Breasts $4.99/lb.
Fresh Steelhead Salmon Fillets $9.99/lb.
Florida Jumbo Blueberries 2/$6
Large Ripe Avocados 4/$5
Large Red, Gold, and Orange Bell peppers $2.99/lb.
Organic Navel Oranges $1.49/lb.

Wednesday, April 11, 2012

Contest Prep Diet & Supplements

This season I have been cycling my fat & carb intake. I have 2 diets that I rotate throughout the week. My coach, Felicia Romero, has been making tweaks to my diet weekly. I follow Diet 1 for 1 day and Diet 2 for 2 days and then repeat the cycle. I have been drinking close to 2 gallons of water per day in addition to green tea & coffee. I sweeten my tea, coffee, and oatmeal with Truvia & cinnamon. I season my food with garlic, hot sauce, Mrs. Dash, lemons, or Kirkland's No Salt Seasoning which is found at Costco. Below are my diets and the supplements I am taking.

Diet 1
Meal 1
Pancake made with 5 egg whites, 1 whole egg, 1/4 cup of oats, 1 packet of Truvia, & a dash of cinnamon
Meal 2
1 scoop of Chocolate Fudge Dymatize Elite Whey, 15 almonds
Meal 3
5 ounces of chicken breast or 99% lean ground turkey, 1/2 cup of veggies (usually asparagus), & 1 tablespoon of olive oil
Meal 4
5 ounces of lean ground turkey & 1/4 cup of walnuts
Meal 5
1 small salad made with spring mix, grape tomatoes, cucumbers & 1/2 cup of asparagus
5 ounces of steak


Diet 2
Meal 1
Pancake made with 6 egg whites, 1/4 cup of oats, 1 packet of Truvia, & a dash of cinnamon
Meal 2
1 scoop of Chocolate Fudge Dymatize Elite Whey, 1/3 cup of oats
Meal 3
5 ounces of chicken breast, 1/2 cup of veggies (usually asparagus), & 1/3 cup of brown rice
Meal 4
1 scoop of Chocolate Fudge Dymatize Elite Whey, 1/3 cup of oats
Meal 5
1 small salad made with spring mix, grape tomatoes, cucumbers & 1/2 cup of asparagus
5 ounces of chicken breast, lean ground turkey, or white fish


Supplements
15 Minutes Pre-Cardio on an Empty Stomach
1 scoop of ALRI's Chain'D Out.
Supplements at Meal 1
Multivitamin, L-Arginine, MRM Digest-All, Fish Oil, & Acidophilus Probiotic
Supplements at Meal 3
MRM Digest-All & Fish Oil
20 Minutes Before Upper Body Workouts on an Empty Stomach
1 scoop of Evogen's EVP
Supplements at Meal 5
MRM Digest-All, Fish Oil, & Coral Calcium

Contest Prep Training

I am 6 weeks out from my third competition, the NANBF Mr./Ms. Natural Minnesota contest. I am competing in bikini in this contest and am really excited! I have been working with IFBB Figure Pro, Felicia Romero. She is absolutely amazing! The workouts she created for me are fun and challenging. I am really happy with the progress I have made since I started working with her in March. Below is this week's training schedule.

Training Schedule:
Monday
40 minutes of steady state cardio in the morning on an empty stomach
Lift Shoulders & Calves after work

Tuesday
HIIT Cardio in the morning on an empty stomach
Yoga Sculpt after work

Wednesday
40 minutes of steady state cardio in the morning on an empty stomach

Thursday
HIIT Cardio in the morning on an empty stomach
Yoga Sculpt after work

Friday
(I lift and do cardio on Friday mornings because I work my day and night jobs on Fridays)
Lift Back
40 minutes of steady state cardio post lift

Saturday
Lift Shoulders
HIIT post lift

Sunday
Lift Quads & Glutes
Plyometrics post lift

This Week's Clean Eats Sale!

I apologize for posting this week's grocery list late! I was visiting my family in PA this week.

Aldi
1lb. Package of Strawberries $1.19
Del Monte Pineapple $1.49 each
4 Pack of Anjou Pears 89¢
4lb. Bag of Sunkist Navel Oranges $1.49
Mangoes 49¢ each
Cantaloupe $1.29 each
**Wednesday Only**
Jumbo Pack of Fresh Chicken Breasts $1.69


Rainbow
**Coupon Items**
8lb. Bag of Navel Oranges $3.98
Iceberg Lettuce 78¢
**Sale Items**
Boneless Skinless Chicken Breasts $1.78/lb.
Gold'n Plump Ground Chicken 2/$4
Perdue Fresh Ground Chicken 2/$6
Tyson Cornish Game Hen 2/$6
Fresh Farm Raised Boneless Tilapia Fillets $6.99/lb.
Fresh Wild Boneless Ocean Perch Fillets $6.99/lb.
61-70Ct/lb Cooked Shrimp $7.99
Pacific Cod Loins $6.99/lb.
Roundy's Cottage Cheese 2/$5
Large Navel Oranges 79¢/lb.
Large Cantaloupe 2/$5.50
Mangoes $1.29
5lb. Bag of Red Grapefruit $3.69
Hass Avocados 99¢
Kiwifruit 5/$2
Personal Size Seedless Watermelon 2/$6
Honeydew 2/$6
Fresh Express Salad 2/$3
Fresh Express Whole Leaf Spinach 2/$3
Extra Large Green Bell Peppers 69¢
Green Cabbage 49¢/lb.
Carrot Chips or Julienne-Cut Carrots 2/$3
Whole or Sliced White Mushrooms 2/$3
Red Seedless Grapes $1.29/lb.
Ripe of Green Bananas 54¢/lb.
**Friday Only**
1lb. of Premium Strawberries $1.38


Cub Foods
15% off of all the fresh Stockman & Dakota or Cub Beef or Ground Beef you can fit in a bag
Fresh Atlantic or Tilapia Fillets $6.99/lb.
Fresh Boneless Skinless Chicken Breasts $2.49/lb.
Cub USDA Choice Beef Boneless Top Sirloin Steak $5.79/lb.
Alaska Cod Fillets $5.99/lb.
Arctic Shores Extra Large Shrimp $7.99
Cub Boneless Eye of Round Roasts $4.69/lb.
Braeburn, Fuji, or Gala Apples $1.39/lb.
Personal Watermelon $3.99 each
Cucumbers 59¢ each
Green Bell Peppers 59¢ each
Anjou, Bosc, or Red pears $1.29/lb.
Red, White, or Sweet Yellow Onions 99¢/lb.

California Navel Oranges or Texas Red Grapefruit 77¢/lb.
Vine On or Beefsteak Tomatoes $1.68/lb.




Monday, April 2, 2012

This Week's Clean Eats Sale!

Here is a list of healthy foods on sale in the surrounding Twin Cities area.

Aldi
Del Monte Pineapple $1.49
1lb. Package of Strawberries $1.29
14oz. Package of Broccoli 89¢
1lb. Bag of Baby Carrots 49¢
1lb. Package of Green Beans 89¢


Rainbow
Del Monte Pineapple $2.99
Premium Strawberries 2/44
Broccoli 99¢
Cauliflower $1.39
Green Beans 99¢/lb.
Red Seedless Graoes $1.99/lb.
Del Monte MAG Melon 2/$5
Whole or Sliced White Mushrooms 2/$3
1lb. Bag of Baby Cut Carrots $1.29
Mann's Precut Vegetables $2.29
Fresh Express Salad Blends 2/$5.50
Extra Large Green Bell Peppers 59¢
Extra Large Braeburn or Fuji Apples or Green D'Anjou Pears 99¢/lb.
Organic Grape Tomatoes $2.99
4lb. Bag of Navel Oranges $2.99
Hass Avocados 99¢
Cucumbers 2/41
Mangoes $1.29
Fresh Express Whole Leaf Spinach 2/$3
Westpac Classic Vegetables 10/$10
Birds Eye Steamfresh or Freshlike Classic Vegetables 10/$10
Green Giant Boil in Bag Vegetables 10/$10
Kemps Cottage Cheese 2/$6
Fresh Canadian Salmon $6.99
Perdue Oven Ready Roaster $1.29/lb.
Jennie-O Frozen Hen or Tom Turkey 98¢/lb.
Gold'n Plump Chicken Breast Tender or Strips 2/$8
Cod Fillets $7.99/lb.
Lake Superior Whitefish Fillets $6.99/lb.


Cub
**Coupon Items**
1lb. Package of Strawberries $1.88
Buy 1 Get 1 Free Stockman & Dakota Bottom Round Roast
Buy 1 Get 1 Free Boneless Skinless Breasts or Tenders
**Sale Items**
Blackberries 2/$4
Nature Sweet Cherub or Sunburst Tomatoes 2/$5
Greenline Green Beans 2/$5
Jennie-O Fresh 85% or 90% Lean Ground Turkey 2/$5
Arctic Shores Medium Shrimp $4.69
Birds Eye Selects or Steamfresh Vegetables 10/$10