When I first started on my figure competition quest, the first thing I noticed about my competition training diet was the lack of condiments. Have you ever actually paid attention to the things you add to your food? Cream & sugar in coffee, katsup, mustard, salad dressing.. all these little things add up to a lot of calories! Keep a food journal and track every little item you eat and drink. This is a great one http://caloriecount.about.com/.
You would be amazed by the amount of calories all the little things add up to. Ask yourself if there is a more nutritious option. For example instead of those flavored creams I use a little splenda or truvia and fat free coconut milk creamer in my coffee. It does take a bit to adjust to, but by cutting out these little extras, you will have big results!
Here are links to a few of my favorite condiments:
http://www.sodeliciousdairyfree.com/products/coconut_milk_beverage.html
http://www.organicvillefoods.com/
Thursday, November 18, 2010
Wednesday, November 17, 2010
Make it your own
One of my favorite things to do it 'clean up' my favorite recipes. There's no reason why we cant eat the things we love without feeling guilty about it ;-).
Tonight I was craving Thai food. Thai food is usually saturated in oil, coconut milk, & high sodium soy sauce. I re-created my favorite noodle dish and it turned out fantastic! Here is a rough recipe that may need to be tweaked to your liking. Enjoy!
12 oz Chicken/Lean Beef/Shrimp cut into strips
3-4 cups chopped veggies such as cabbage, broccoli, pea pods, carrots, celery, peppers, onions, ect
4 oz Buckwheat soba noodles, prepared as instructed on package
3 cloves chopped garlic
2-3 tablespoons curry powder
2 tsp Sesame oil (optional) see: http://en.wikipedia.org/wiki/Sesame_oil
4 tablespoons LOW sodium soy sauce
1 tablespoon thai chili paste
salt & pepper to taste
Non-stick spray
(My Husband and Daughter are not fans of peanut sauce, but you could totally add a couple tablespoons of all natural peanut butter and it would be even better!)
Heat a non-stick skillet to high heat. When warm, spray with non-stick cooking spray. Cook meat until done, remove from heat. Wipe skillet clean, place back on high heat, spray pan with non-stick spray and drop in vegetables. Cook veggies 5-10 minutes until tender crisp, add garlic when almost done so it doesn't burn. Add noodles & meat back into pan. Add the sesame oil, curry powder, soy, chili paste & salt and pepper. Stir to combine. Add more soy or curry to your liking. Voila!
My family is the toughest critic and my Husband is a skeptic to the clean eating recipes I come up with but this one got a big thumbs up from him!
Tonight I was craving Thai food. Thai food is usually saturated in oil, coconut milk, & high sodium soy sauce. I re-created my favorite noodle dish and it turned out fantastic! Here is a rough recipe that may need to be tweaked to your liking. Enjoy!
12 oz Chicken/Lean Beef/Shrimp cut into strips
3-4 cups chopped veggies such as cabbage, broccoli, pea pods, carrots, celery, peppers, onions, ect
4 oz Buckwheat soba noodles, prepared as instructed on package
3 cloves chopped garlic
2-3 tablespoons curry powder
2 tsp Sesame oil (optional) see: http://en.wikipedia.org/wiki/Sesame_oil
4 tablespoons LOW sodium soy sauce
1 tablespoon thai chili paste
salt & pepper to taste
Non-stick spray
(My Husband and Daughter are not fans of peanut sauce, but you could totally add a couple tablespoons of all natural peanut butter and it would be even better!)
Heat a non-stick skillet to high heat. When warm, spray with non-stick cooking spray. Cook meat until done, remove from heat. Wipe skillet clean, place back on high heat, spray pan with non-stick spray and drop in vegetables. Cook veggies 5-10 minutes until tender crisp, add garlic when almost done so it doesn't burn. Add noodles & meat back into pan. Add the sesame oil, curry powder, soy, chili paste & salt and pepper. Stir to combine. Add more soy or curry to your liking. Voila!
My family is the toughest critic and my Husband is a skeptic to the clean eating recipes I come up with but this one got a big thumbs up from him!
Monday, November 8, 2010
Be Prepared!
You're out running errands. You're starving and need to eat. You stop at a fast food restaurant, grab a pre-made sandwich from the store or a pastry from a coffee stand. All three of those choices are loaded with fat, calories & sodium.
If there is one piece of information I still use and will continue to use in the off season is to be prepared! Once a week I cook up food for the week. Chicken, lean beef, veggies, fish & hard boiled eggs. This way, all you have to do is pop it into a portable cooler and keep it in the car. You will be able to keep your body fed, foods clean and yourself feeling good about your day. Ans typical cooler for me has grilled chicken, an apple or pear, some rice cakes with peanut butter, raw cut up veggies w/ hummus or tatziki, and maybe some almonds or dried unsweetened fruits.
I also cannot emphasise the importance of NOT skipping meals! I know people like to fall back on the 'calories in, calories out' philosophy, but there is so much more than just that. When you skip meals, it slows down your metabolism and puts your body into starvation mode. You will actually end up holding onto fat versus losing it. Make sure you eat small meals every 2-3 hours. It will keep your insulin levels even and keep you satisfied!
If there is one piece of information I still use and will continue to use in the off season is to be prepared! Once a week I cook up food for the week. Chicken, lean beef, veggies, fish & hard boiled eggs. This way, all you have to do is pop it into a portable cooler and keep it in the car. You will be able to keep your body fed, foods clean and yourself feeling good about your day. Ans typical cooler for me has grilled chicken, an apple or pear, some rice cakes with peanut butter, raw cut up veggies w/ hummus or tatziki, and maybe some almonds or dried unsweetened fruits.
I also cannot emphasise the importance of NOT skipping meals! I know people like to fall back on the 'calories in, calories out' philosophy, but there is so much more than just that. When you skip meals, it slows down your metabolism and puts your body into starvation mode. You will actually end up holding onto fat versus losing it. Make sure you eat small meals every 2-3 hours. It will keep your insulin levels even and keep you satisfied!
Tuesday, November 2, 2010
Taking your first steps
After talking with my sister today, she had suggested I write about ways to make little changes to start on your path to clean eating. She made a valid point that not everyone is ready to dive head on into a whole new way of life overnight and it would be beneficial to suggest small ways to get started.
1) Nix the Sugar.
If your blood sugar levels rise very quickly your body has to secrete more insulin in order to control it.
Every time you eat, your body has a choice: it can either burn that food as energy or store it as fat. Researchers have found that high insulin levels cause you not only to change your food into fat, but they also prevent your body from breaking down previously stored fat.
There are so many options for healthier sweetening options. Agave nectar, brown rice syrup, pure maple syrup, and stevia are just a few. These are lower on the glycemic index and don't cause such a dramatic spike in your insulin levels. When buying grocery items such as cereal, condiments, juice, ect, check the labels. You would be shocked by how much sugar there is!
2) Less is more.
Read the labels! If the item you are buying is green beans, the label should ONLY say 'Green Beans' in the ingredients. You want to try to steer clear of any added salt or preservatives. A lot of frozen fruits are sweetened with sugar so be mindful to check to make sure you buy unsweetened/unsalted frozen produce.
3) How Nature Intended.
The basic principal of clean eating is eating foods in the closest to 'natural' form as possible. Whole grains are great examples of that. The harder your body has to work to breakdown foods, the better. Not only are you absorbing all the great fiber and nutrients from the grains, the harder your body works, the more calories you burn and you stay fuller longer! Also, you're reducing insulin spikes which in turn reduces fat!
Those are just a few of the easiest and most beneficial changes you can make to make the most impact on your weight loss & healthy living goals. :)
1) Nix the Sugar.
If your blood sugar levels rise very quickly your body has to secrete more insulin in order to control it.
Every time you eat, your body has a choice: it can either burn that food as energy or store it as fat. Researchers have found that high insulin levels cause you not only to change your food into fat, but they also prevent your body from breaking down previously stored fat.
There are so many options for healthier sweetening options. Agave nectar, brown rice syrup, pure maple syrup, and stevia are just a few. These are lower on the glycemic index and don't cause such a dramatic spike in your insulin levels. When buying grocery items such as cereal, condiments, juice, ect, check the labels. You would be shocked by how much sugar there is!
2) Less is more.
Read the labels! If the item you are buying is green beans, the label should ONLY say 'Green Beans' in the ingredients. You want to try to steer clear of any added salt or preservatives. A lot of frozen fruits are sweetened with sugar so be mindful to check to make sure you buy unsweetened/unsalted frozen produce.
3) How Nature Intended.
The basic principal of clean eating is eating foods in the closest to 'natural' form as possible. Whole grains are great examples of that. The harder your body has to work to breakdown foods, the better. Not only are you absorbing all the great fiber and nutrients from the grains, the harder your body works, the more calories you burn and you stay fuller longer! Also, you're reducing insulin spikes which in turn reduces fat!
Those are just a few of the easiest and most beneficial changes you can make to make the most impact on your weight loss & healthy living goals. :)
Too busy for health? or too lazy....
So the one thing that I've noticed with my Husband is that he runs out the door to meetings every morning, forgetting to grab anything for breakfast, later to find a charge from McDonald's or Jack in the Box present on my banking statement. I cannot even begin to tell you how important starting the day off with a healthy breakfast is! Eating a healthy breakfast not only jump starts your metabolism for the day, but it reduces your hunger throughout the day. I know it's not easy to whip up some scrambled eggs, toast and fruit everyday, so here is a simple recipe that is great for an on the go person such as my Husband. Pair with a piece of fruit, or a non-fat/low fat plain Greek yogurt for a complete meal! I like to spread them with a tablespoon or so of unsweetened apple sauce or homemade apple butter.
This recipe is from Tosca Reno's "The Eat-Clean Diet Recharged"
Tam's Morning Constitutional Muffins
Makes 15 muffins
Prep 15 minutes
Cook time 20-25 minutes
Igredients
1/2 cup whole wheat flour
2 cups of raw bran
1 cup of ground flax seed
1 cup of raw wheat germ
4 tsp of baking powder
2 tsp baking soda
8 egg whites
1 cup unsweetened applesauce
1/2 cup of agave nectar (Agave is found in the sweetener section where you find sugar)
1/2 cup Almond milk or unsweetened coconut milk
1-1/2 cups water
1 cup raisins, apricots, cranberries, blueberries, ect
Method
1. Preheat oven to 350. Line muffin pan with cupcake liners.
2. Combine all ingredients in a large mixing bowl. Don't over mix or muffins will be flat.
3. Fill muffin liners almost full. Bake for 20-25 minutes. Muffins are done when toothpick inserted comes out clean. Serve cool or freeze individually.
Nutritional Value Per serving
Calories 189
Protein 9g
Carbs 31g
Fiber 8g
Fat 7g
This recipe is from Tosca Reno's "The Eat-Clean Diet Recharged"
Makes 15 muffins
Prep 15 minutes
Cook time 20-25 minutes
Igredients
1/2 cup whole wheat flour
2 cups of raw bran
1 cup of ground flax seed
1 cup of raw wheat germ
4 tsp of baking powder
2 tsp baking soda
8 egg whites
1 cup unsweetened applesauce
1/2 cup of agave nectar (Agave is found in the sweetener section where you find sugar)
1/2 cup Almond milk or unsweetened coconut milk
1-1/2 cups water
1 cup raisins, apricots, cranberries, blueberries, ect
Method
1. Preheat oven to 350. Line muffin pan with cupcake liners.
2. Combine all ingredients in a large mixing bowl. Don't over mix or muffins will be flat.
3. Fill muffin liners almost full. Bake for 20-25 minutes. Muffins are done when toothpick inserted comes out clean. Serve cool or freeze individually.
Nutritional Value Per serving
Calories 189
Protein 9g
Carbs 31g
Fiber 8g
Fat 7g
Monday, November 1, 2010
The start of something new
So now that Halloween has reared it's ugly head and I have ingested more candy than one would normally consume in a years time, it's time to wrap it up and get on track. I decided to start blogging for my first official off season. Not only to keep a journal, but to keep me accountable for my want to live a clean eating lifestyle. I was inspired by Tosca Reno & Jamie Eason's physique's and way of life. I don't want to be the up and down yo-yo dieting NPC competitor that packs on 15lbs in the off season to have to kill myself when it comes time for contest prep. I want to feel good about what I am putting in my body, because I know it will thank me by keeping my physique on point all year round. I hope that by taking the time to do this I will inspire others to live the clean lifestyle and give them inspiration to change their lives. Becoming a figure competitor has been a life changing experience for me and I want to spread what I've learned and what I have taken from it, to help others :).
Today marked my 1st real day of my off season diet. When I woke up with morning with a bloated stomach, headache and jitters from the sugar and carb high yesterday, it was just a confirmation that I needed to get my ass in gear and keep my food clean. I felt sluggish all day and my mood was awful. My body ached, but stomach hurt and my digestive system is totally out of whack.
I started with a breakfast that consisted of 1/2 cup Bob's Red Mill Gluten free oats, 2 tbsp unsweetened dry cranberries topped with 1/2 banana. I also had a 4 egg white & 1 yolk omelet (no fillings) seasoned with garlic and rosemary. I am SO lucky to have 5 hens that lay me fresh eggs everyday. Nothing beats fresh eggs, trust me! I also had a cup of coffee sweetened with Truvia and a couple of tablespoons of unsweetened coconut milk. I'll eventually post links to my favorite grocery items as soon as I get a hang of this blogging thing!
I spent 2 hours today gathering items at a local Whole Foods (Bellevue) to stock my pantry and fridge with fresh foods for the week. If you haven't read or purchased any of the Eat Clean Diet books, I HIGHLY suggest you do. They are full of recipe's and simple ideas to keep temptations at bay and give you suggestions for meal plans. Today's shopping included fresh veggies, hummus, kefir, Greek yogurt, bran, millet, Ezekiel bread/muffins/wraps, fruit, fresh ground peanut butter, and brown rice pasta. Not only will I be eating clean, but my family has agreed (okay.. not so much agreed, but who else is going to cook ;) )to travel down the eating clean road with me.
Early morning and busy day tomorrow... 1st day back in the gym since my competition!
Today marked my 1st real day of my off season diet. When I woke up with morning with a bloated stomach, headache and jitters from the sugar and carb high yesterday, it was just a confirmation that I needed to get my ass in gear and keep my food clean. I felt sluggish all day and my mood was awful. My body ached, but stomach hurt and my digestive system is totally out of whack.
I spent 2 hours today gathering items at a local Whole Foods (Bellevue) to stock my pantry and fridge with fresh foods for the week. If you haven't read or purchased any of the Eat Clean Diet books, I HIGHLY suggest you do. They are full of recipe's and simple ideas to keep temptations at bay and give you suggestions for meal plans. Today's shopping included fresh veggies, hummus, kefir, Greek yogurt, bran, millet, Ezekiel bread/muffins/wraps, fruit, fresh ground peanut butter, and brown rice pasta. Not only will I be eating clean, but my family has agreed (okay.. not so much agreed, but who else is going to cook ;) )to travel down the eating clean road with me.
Early morning and busy day tomorrow... 1st day back in the gym since my competition!
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