There was a flower in her heart, it just needed more room to bloom. And when she let it free, she showed the world that sometimes the most beautiful things can grow in the darkest of places.
There was a flower in her heart, it just needed more room to bloom. And when she let it free, she showed the world that sometimes the most beautiful things can grow in the darkest of places.
I know I suck at life but with getting sick and getting cited for public intoxication, I’ve been quite the busy bee. Will update later. I pinky promise.
Chocolate Peanut Butter Mug Cake
Adapted from this recipe.
- 1 tablespoon plus 2 tsp cocoa powder (8g)
- 3 tablespoons powdered peanut butter (PB2 or Betty Lou’s) (For substitutions, see “nutrition facts” link below) (18g)
- scant 1/16 tsp salt
- 1 tsp xylitol or sugar (omit if you like bitter chocolate cake) (4g)
- 1/4 tsp baking powder
- 1 stevia packet or 1 more tablespoon sugar
- 2 tsp coconut or veg oil, or mashed banana or applesauce (I personally don’t like the fat-free option and recommend the oil, but I’m adding the option because I know many of you don’t mind the taste/texture of the lower-fat version.) (8g)
- 3 tablespoons milk of choice (45g)
- 1/4 tsp pure vanilla extract
Combine dry ingredients and mix very, very well. Add liquid, stir, then transfer to a little dish, 1-cup ramekin, or even a coffee mug. If using the microwave: cook 1 minute 25 seconds (time may vary, depending on your microwave’s wattage). If you don’t want to eat it straight out of the dish, be sure to spray your dish first (and then wait for the cake to cool before trying to remove it). You can cook this in an oven if you prefer, but you’ll have to experiment to find the correct amount of time.
Chocolate Covered Katie.
..so there was actually a big miscommunication and since that, I am announcing 5 winners. The winners are listed below however, a good majority of the people leaving responses didn’t leave a full name so I am just copying and pasting what they put. If there is a problem or a question, please don’t hesitate to leave a comment.
Shauna (Obstacle Course).
April (16oz of Water Challenge).
In order to receive the Heart Rate Monitor, the 5 people listed above need to do 3 things.. Must be following my blog (most important obviously), once that is done, all 5 winners must leave a comment with their city and state. Once all winners follow the above steps I will reply with the email address needed (for slimkicker.com), shipping address will then be taken and prize will be awarded (:
Thank you to everyone who participated and I hope I am blessed with more opportunities to share with my followers, and again thank you to slimkicker.com!
“Despite these benefits, a diet exclusive in processed foods will almost certainly lead to disease. Our bodies are designed to eat natural, raw foods; there’s no doubt about that. Raw foods contain beneficial enzymes and nutrients that are destroyed through processing. Just because a pill contains the “nutrients” of a whole shopping list of vegetables doesn’t mean our bodies get the same benefit as eating the vegetables themselves. Nutrients, enzymes, and other components of the foods we eat work synergistically. We really don’t know how well they work when they’re isolated from each other, or when we ingest synthetic versions.”
“Eliminating all processed food is probably not going to happen for most of us. But we can make better food choices and supplement our diets with missing components. We can opt for the apple over the apple juice. We can choose a baked potato or salad over french fries. We can choose whole-grain bread over the white fluff that is passed off as bread. We can take the time to read food labels. Chances are, if you can’t pronounce it, you shouldn’t be eating it. We can choose processed foods with a very short list of ingredients; the longer the list, the more processing involved, and the more nutrition lost.”
So this isn’t bad is it? You can find some SUPER healthy yet SUPER quick to eat each day. I love stuffed green peppers, and black bean brownies. Below I am going to list a few websites where I wouldn’t be the same had I not found them via the web. They are all saving graces. The stuff these girls come up with is far beyond me but I appreciate it to the fullest. The recipes range from “paleo” to gluten to sugar free recipes (desserts, dinners ext), yet all so amazing. Again, it may take a little extra time in the morning ( I do all my cooking on sunday but yes when I am lazy I go to Whole Foods and get enough food for the day. I only recommend this because I LOVE WHOLE FOODS!!!!!! But it does get costly), but it is all for good purpose. I would hate for someone to actually be hungry.. because yet I get hungry pains (which try drinking eater first. They say your body thinks its hungry but really dehydrated. IF not at least you get a little fuller on water and will either wait a little longer to eat the next meal or will eat less if you do decide to eat).
- Boneless, Skinless Chicken Breast
- Tuna (water packed), or White Meat Chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Extra Lean Ground Beef or Ground Round (92-96%)
- Buffalo steak (lean)
- Protein Powder (lactose free)
- Egg Whites or Eggs
- Rib eye Steaks or Roast
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
- Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cutsComplex Carbs
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown Rice
- Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
- Farina (Cream of Wheat from box)
- Multigrain Hot Cereal
- Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
- Rice (jasmine, basmati, Arborio, wild, brown)
- Potatoes (red, baking, new)
- Kashi Low Sugar Cereals (less than 6 grams of sugar)
- Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
- Carbdown Flatbread (Wal-Mart)
- Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
- Whole Wheat Tortillas (Food for Life brand)
- Rice Cakes (lightly salted only)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
- String Beans
- Black Beans
- Bell Peppers
- Brussels Sprouts
- Green or Red Pepper
- Spaghetti Squash (my fav)
- Berries (blueberries and raspberries)
- Lemons or Limes
- Melons (not watermelon)
- Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)
- Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
- Olive Oil or Safflower Oil
- Nuts (peanuts, almonds)
- Flaxseed Oil
Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Low or Non-Fat Milk (eat dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Fat-free String Cheese
- Fat-free Cream Cheese
I will add more, so check back or watch for future references.
My products and what I use..
I use Dymatize in casein (cookies and cream) and their protein powder (elite gourmet- chocolate) as well.
Myofusion (chocolate) but the ORIGINAL FORMULA not this probotic BULLSHIT- tastes like heaven. So if you can find the original Myofusion in chocolate snag it. You want to drink a healthy motherfreakin chocolate milkshake…heres your chance!
For peanut/almond butters try and find one with almonds as the only ingredient (be advised that these are $5 jars lol).. if you cant do that ingredients should only be peanuts or almonds, salt, and some kind of oil.
PB2 is a great peanut butter “substitute” (I guess you’d call it. It is peanuts in powdered form. WAY less calories and fat.. but you have to either use it in that form, for baking, or add water to make a paste. Tastes great though! They have plain and chocolate flavored.
Nuts ‘N More is a almond butter (they also have peanut butter), but it has whey in it.. so for 2TBS there is 14g of protein!! and it really does taste amazing. They have plain and chocolate in both PB and almond butter as well.
P28 breads– In love. Nothing else I can say. Both items (sandwich bread and bagels) taste great, but the bagels are by far my favorite. It’s bread with 28 grams of protein..yep. and the bagel toasted….so.fucking.good.omg.
QUEST BARS– A “dieters” saving grace!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Not even kidding.. I am totally surprised this isn’t listed first (not that any of these products are in any type of order, it’s just these are AMAZING). They come in a wide variety of flavors and all are amazing, however some taste better warm (like the brownie one.. add some pb HOLY FUCK!).. but they make you smile. *Try to stick with the original line and not the natural ones (the natural ones have more sugar alcohols meaning more empty carbohydrates).
Larabars– These are great but should be eaten in the morning or if you really just need a sweet treat. They are made with dates and cashews or whatever they decide to come up with. My favorite is the chocolate chip cookie dough.
Most of these items you can find on: http://www.muscularinsider.com
The specialty products (like the nuts n more) can only be purchased via their online store.
I eat an hour after I wake up.I am not afraid to eat. If I want something I have it. Everything in moderation is key. You can still live and do the things you want to do and eat the things you watt to eat but you have to be smart about it. If you want to eat extra food or more calories then a normal day just know that you are going to have to work it off or don’t eat it. Unless you really don’t care then you probably shouldn’t be reading this blog in the first place. I am becoming a little space case and can’t think of anything else that I have been emailed about or useful information. This is what I know and what I know works for ME. I have been a personal trainer for aw file and have trained clients and aided in their weight loss. I know that a calorie is a calorie and a pound of FAT is 3500 calories. You do the math. If you don’t work out and over eat…. yes the pounds will be a packin lack in! And weight gain (unless is muscle) sucks dick!!!!!!!! That and it totally takes more time to take it off as it does putting it on. #smh. lol. Plain and simple.. stop eating junk, processed and fast food (the ingredients should be wholesome natural organic and less than 10 ingredients if it is so called “processed”). Eat to live; don’t live to eat, every in moderation, and be patient 🙂
I eat every 2 1/2 to 3 hours.
I eat a carbohydrate only in the AM hours, and after my work out ONLY (Unless its a cheat meal).
I eat a protein in every meal.
I don’t skimp on fats either (but again I don’t track my macros. I become way too obsessed, so I eat when I want). If I want it I have it.
No processed foods. No fast food. No added sugar products.
Cheat meals are once a week (Cheat MEAL not cheat DAY.. huge difference and a day full of bad eating will set you back at least a week worth of progress… so.not.worth.it).
6am wake up
730am had to take bosses kids to school
6pm left work
7pm got home
8pm got to the gym
930pm left the gym
11pm passed the fuck out.
Friday was just whatever. Had kind of a crappy shoulder work out because I could barely keep my eyes open.. but….. I did finish 60 minutes on the stair master. The lady next to me had to look over a few times… I was like closing my eyes and trying to sleep while stepping lol. Anywho I got through it 🙂
Food consisted of 3 chicken breasts, 4 rice cakes, about 6oz of lean ground turkey and a shake. I love simple food. It does NOT take much to please me any more lol. I mean check these pictures out.. Rice cakes with Lean ground Turkey salted with Parmesan cheese. No joke. De fucking licious. I don’t know what got into to me.. THEN the Walden Farms No Calorie Caramel topping on top of a rice cake with cinnamon…. fucking amazing. Maybe its the new weed.. lmfao. Btw.. pot smoking is mind over matter. I posted a picture yesterday because of 420 (got taken down today and now I’m blocked on Facebook for a bit lol) had a lot of reactions. I had people text me and say don’t smoke and I obviously ask why.. and they say because its counter productive.. (again I ask how) and he’s like because you eat like shit, get cravings, blahblahblah FUCK THAT.. no you don’t.. I haven’t had a cheat in HOW long? Validate your shitting eating habits some other way (and yes I have used being high as a reason as to why Ive binged, and Ive been honest about that.. but all said and done its mind over matter) because it’s so overrated. Or maybe I can’t be part of the study, because I am hungry all the time lol… but seriously…. (on a lighter note 2 weeks outs, I have to quit.. so thats in a few days lol)..
Shitty Back workout, but a solid 60 Minutes on the stair master.
Woke up early as fuck, 7am. Thought I slept in lol but laid in bed till 745am, at the gym by 830am.
10am Protein Shake (Dymatize, 1 1/2 TBS PB2, Ice, Water) 2 Salt Free Rice Cake w/ Walden Farm’s No calorie topping.
1pm Rice Cakes w Lean Ground Turkey SO FUCKING GOOD (I put a DABBLE of light sour cream and parmesan) w/ a SMALL piece of dark chocolate.
430pm Protein Pancake (Muscle Egg and PB2)
630pm 2 Rice Cakes withLean Ground Turkey.
from then till 855pm I’ve eaten 2 squares of dark chocolate and 10 regular white chocolate chips (IDK) and then my mother came into my room with a shit ton of mail and two packages and my hers muscle and fitness magazine (yay).. The swim suit came in, as well as my quest bars. I’ve already eaten 1/2 of the chocolate brownie one (so about 100 calories, 2.5 carbs)..
No this isn’t bad.. I didn’t want to cheat at all.. but I was totally bored, and my period pains were horrendous.. so in total about an extra 500 calories today.. (leg day but still).. actually this could be a meal but my mother is at the store getting meat for burgers and steak… so.. i overloaded on my protein today.. whoops. any who.. thinking about doing an extra 15 min tomorrow morning and then 15 at night.. 🙂 no big deal
**Didn’t end up eating another meal, so that chocolate and that quest bar is now considered a meal and I would say I over ate by 200 calories. Will make up.
830am 45 Min Cardio (Incline 10-16)
5pm Had to start with lunges because everything I wanted to do people were all cluster fucked by.. so
60lbs (30 lb DB each) x 20 x 5
This time I timed it (I rounded up) but it took 9.50 seconds to complete 100 lunges. Mind you I had 5 (.15 sec) breaks and 5 (.30) breaks = to about 4.45 in breaks – 10.00 (rounded) = 5.15 to complete 100 (60lb) Lunges!!! :):):):)
I then needed a little break before I did any thing to plyo-y lol..
115lbs x 25 x 4
20 Bench Jumps (NOT box jumps) w/
10 Jump Squats
One legged Lunge (other leg on elevated surface, core tight)
25lbs x 6 x 2 supersetted w/
12 Jump Lunges x 2
95lbs-125lbs to failure.
No Cardio- legs are shot.
Today was whatever.. I didn’t do shit so I overate. Mostly because I was so tired, but it was all protein. that and fat (cashews and almonds I threw away lol). Just watch how much weight I lose when I take out my fat intake.. oh brother haha.. My suit came in like mentioned earlier.. I like it.. the bottom is too small to use as a regular suit but for competition its perfect.. I’ll show a picture soon 🙂
Not to fucking forget but MY QUEST BARS CAME IN!!!!!!!!!!!!!!!!!!!!! And to think the Larabar had my heart. They are good. Already ordering more and I advised to my mother that we should keep these bars in the house at all times….. These the Larabars and possibly the Pure Protein bars (they are also low in sugars ext, but not as natural as these two bars. These would be for everyone who wanted to snack in my household, because the food we have here now would make you sad).. But yes.. definitely going to rave about these bars.
Not really gonna be too much fun today lol. Woke up early as balls again. I think my internal clock is not set for 645am, where as before it was a solid 830am. Meh. Sure as fuck better not be a weekend thing. But I got up at got to the gym at 7:11am only to realize they aren’t open till 8am. Not a happy camper because I’m cold and Im not still in bed. Anywho went back and finished a little bit later. I have a 2 hour exam due today, and I need to finish grocery shopping and prepping for the week and read over Chapter 8 before bed. So nothing TOO exciting just a nice little sunday.
915am Protein Shake (Dymatize, Pb2) and 1 Salt Free Rice Cake
1pm Quest Bar (OMG LOVE)
4pm BBQ with the madre, pics are DELISH!
730pm 1 cup egg whites
10pm 6oz Filet Mignon lol
815am 45 Minutes of Cardio
5pm Bi’s and Tri’s
BB Bicep Curl/ DB Bicep Curl
supersetted with BW Bench Dips
Cable Bicep Curls with (higher/lower)
Tricep Pushdown 60-90lbs
35 Minutes of Cardio (Incline 12)
So today started with me in the parking lot of LA Fitness at 7:11am not realizing they don’t open till 8. Who the fuck opens a gym at 8 on the weekends.. lol.. Well whatever, just drove home blogged a bit then went back like a douche. Then on my way back the second time I think it was 5:15pm or something like that and I thought they closed at 6… lmfao.. but they didn’t, it was 8pm so that was good. I would of been even more pissed had that situation turned out not in my favor.. meh.. any who.. Had to take a 2 hour exam today too for Sports Nutrition class, but it ended up not working.. I had to go back and forth with my teacher and didn’t finish it till 4pm.. I originally wanted to take it at 10am…. so a little infuriating but no big deal 🙂 Ended up BBQ’ing with the madre. We have so much food you would think we were serving a 6 course meal for 4. But it was just my meal prep for the week, and so she doesn’t binge on a bag of nutrition less pretzels. Blahblahblah saw a movie, cabin in the woods.. Don’t even know what to say lmfao. Did NOT expect any of that shit. Got home at 930pm, in bed by 10 🙂 How’s that for ya? Excited eh.
Okay so I stole this from someones blog. I think it was vegan blog… shoot, I may have it saved so I will link it back.. But here it is guy’s.. a guide to how you should grocery shop.. so LISTEN UP! IT IS NOT THAT HARD PEOPLE!
*THIS IS A LIFESTYLE (yes my competition diet is getting a little bit crazy, but I eat WHOLE ALL NATURAL foods..)*
You know you’re doing well if you spend about two thirds of your shopping time and money in the fresh produce section. You almost can’t go wrong here, as long as most of what you’re getting isn’t in packages.
Recently there’s been a strong anti-grain (and especially anti-wheat) vibe in the health community, due probably to the popularity of the Paleo diet. I’m still on board the grain train; but I agree with my friend and vegan dietitian Matt Ruscigno that while they’re good, we eat too many of them.
If you’re not careful, it’s easy to eat some form of wheat in every single one of your meals — bagels, cereal, pasta, bread, snacks, desserts. Don’t do that. As long as you don’t have a wheat allergy or Celiac’s, it’s fine to eat wheat (or ideally a good mix of grains), just not all the time.
There’s a lot of argument over what the best oil to use in your cooking is. One thing I’ve noticed with this blog is that no matter what oil I include in a recipe, someone will ask why I used that particular one, since it’s unhealthy. (Some people, like Dr. John McDougall, advocate eating no oil, since after all, it’s not a whole food.)
Personally, I use olive oil for salads and low-temperature cooking, and coconut or grapeseed oil for higher temperatures. Watch out for highly processed and heated oils, like most nondescript “vegetable oil.”
Whichever oil you choose, go easy on it. It’s not a whole food, it packs a lot of calories into a very small space, and it loses a lot of its nutritional value when heated.
As long as you’re consuming condiments in relatively small quantities, I see no problem with continuing to eat most of the ones you enjoy.
The big thing here is to check out the ingredients list, and make sure you recognize them all and that as many as possible are whole foods. Look out for high-fructose corn syrup, which is anything but whole, and appears in countless condiments. And since many will contain oils, look for those like what I’ve mentioned above.
Check the sodium content too, since prepared foods can be the source of a huge amount of salt. Preparing condiments yourself will help tremendously, so find recipes for salsa, hummus, baba ganoush, barbecue sauce, and others, and make them yourself.
And while we’re on the topic of salt, opt for sea salt over processed table salt, since it delivers many nutritious minerals other than sodium, and less sodium as a result. Vegan ultraman Rich Roll, in his excellent cookbook Jai Seed, helped me feel much better about loving salt and using so much in my food.
For snacks, the same principles apply: Look at the ingredients and make sure they’re whole foods, and watch out for salt and processed oils. Whole, raw or roasted nuts are the best thing you’ll find in the snack aisle.
Since I don’t eat meat and dairy, I’m not the one to tell you much about how to choose them. I believe you can be healthy and consume small amounts of them, but not the amounts and factory-farmed types that most Americans eat every day. (The idea of meat, especially fish, as a side dish at a few meals a week is one that would appeal to me if not for the ethical considerations.)
****** I LOVE RED MEAT! ANY kind of cut, lean ground turkey, fish (any kind, Idk because I hate fish), tuna, and don’t forget a whey protein, and eggs.
For dairy, keep in mind that skim or low-fat products are not whole foods. As Michael Pollan points out in his In Defense of Food, when the fat is removed from dairy products, your body’s ability to absorb the vitamins and nutrients in them decreases. In addition, when you take away the fat, you increase the relative portion of the food that contains casein, the protein that’s primarily blamed for dairy’s link to cancer in The China Study.
So if you’re going to eat dairy and you’re on a major calorie restriction, I’d recommend whole-fat versions over those that have the fat removed.
There’s almost nothing good in the drink aisle of the grocery store. (Coconut water and some natural sports drinks have their place, perhaps.)
Drink water. If that’s boring, add some lemon or lime juice. You’ll eventually get used to it.
For the newcomer or born-again healthy eater, I know of no better source of guidance than the aforementioned Michael Pollan. Pollan is not a vegetarian, and his whole-food-based, local, sustainable approach to eating is adaptable to a variety of ethical and health viewpoints.
What I find most appealing about Michael Pollan is the simplicity of his approach, and the resulting ease of applying his rules. Start with Food Rules for a quick understanding of all that he teaches, then move on to In Defense of Food for the “why’s.” A few of his most useful rules-of-thumb:
^^ Annoying? DON’T CARE. MEMORIZE THIS SHIT!