Tag Archives: Paleomg

2 weeks down, 2 to go!

Not too much to update this week. I had time to blog last night but I really just wanted to lay in bed without a care in the world. I’ve been up too early every day that I am starting to wake up around 6-7 am every morning now. Hmmm… It wouldn’t be such a bad thing if my dog sucked at cuddling… Any who had a good week/end. Stayed consistent with my diet AND my work outs. My wrist has been hurting a little bit so I am staying off it as much as possible (ie. clients carrying weights LOL).. I did 2 spin classes, another 30 min on the treadmill at an incline and an hour bike ride yesterday with Michele.

Bike ride with Michele to Independence Grove

Bike ride with Michele to Independence Grove

Independence Grove in LV

Independence Grove in LV

The boy left for a week long fishing trip Saturday night, so I really want to take this week and focus on me and what I had to do. I went out to dinner with my aunt and uncle Friday night and I now have 5825820 more things going through my head. Hopefully each day, I am one step closer to figuring out what the fuck I want to do with my life. I feel like a 17 year old senior trying to decide a major. Lucky for us, we have all the time in the world to figure out what makes us happy. Because at 17 years old….. I did NOT have the same outlook on life like I do now. At least I haven’t spent thousands of dollars being undecided half way thru college. Now.. I just want to go. I shit myself every time I think that had i just gone away to school or fuck at least STARTED right after high school, that I would be done and holding a degree as I typed this. However, the bright side.. is that I have lived life for a little bit in the real world and I now know have a little more common sense and street smarts to hopefully make better decisions from here on out.

No regrets, just a reason to do things differently this time around..

Speaking of doing things differently..

A M A Z I N G

A M A Z I N G

FInished my weekend off with stuffing my face with those pumpkin chocolate chip muffins from the previous post. Though, I did change a few things up. But hey, they taste great and I saved you hundreds of calories! The original post IS paleo however.

I actually made two batches. One right before I left for Michele’s (brought her and Nina some) and some as soon as I got home from her house. They were THAT good. That, and I wanted to try to make some changes. It called for coconut oil. I THOUGHT I had some, instead I used olive oil (added about 350 calories, in which I originally thought it added over 1000 and I was like NOOOOO!! but I was wrong, thank God. Only 350 calories per batch of 6 muffins). Paleomg.com also called for maple syrup. Yea, pretty sure that’s another 300 calories (1/3c) in which I added zero calorie Walden Farms pancake syrup. MMMM…. This batch I also added 2 and 1/2 tablespoons of brown rice protein powder. THEY WERE GOOD!!!!!

The second batch I omitted the oil completely and added 1/3c unsweetened applesauce. I did the same thing with the maple syrup (I mean come on.. I just saved you like 5-600 calories and a shit ton of sugar in a batch!!!) and protein powder.  My mom liked the first recipe better.. but to be honest I think they both taste fantastic.

Macro breakdown for the SECOND batch made with applesauce:

{Recipe makes 6 muffins}
Calories: 177
Carbs: 17.3g
Fat: 4.1g
Protein: 13.3g
Sugar: 1.1g

*also had 42g of fiber. So 7g of fiber per muffin. Maybe next batch I’ll add flaxseed.

Other than that I am just hanging out about to get ready for a client then a killer leg work out with my girl. Mixing this blog post with a photo hoarder post. That’s all for now! Enjoy.

@mankofit FLAWLESS physique

@mankofit FLAWLESS physique

Clearly, I'm craving. COOKIE CAKE STUFFED WITH OREO!

Clearly, I’m craving. COOKIE CAKE STUFFED WITH OREO!

#truth

#truth

Doesn't need anymore explanation.

Doesn’t need anymore explanation.

Neither does this one and yet I am still trying to find a balance between eating clean and allowing my body to eat like shit, feel like shit for a few seconds of pure bliss.

Neither does this one and yet I am still trying to find a balance between eating clean and allowing my body to eat like shit, feel like shit for a few seconds of pure bliss.

Another physique. Different than the previous one, but still A M A Z I N G!

Another physique. Different than the previous one, but still A M A Z I N G!

* Title of this post is in relation to the 4 week no cheat challenge I have going on with a few friends. One month of no cheats, that’s it. All healthy wholesome foods. It’s only 4 cheat meals were missing out on. With a few good recipes like that Pumpkin CC, and I could go my whole life-like this 😉

Except if someone offered pizza. Sorry.. no whole wheat crust could satisfy what an oil filled mess restaurants sure could.. 😛

** NONE of these pictures are mine unless stated otherwise. I usually edit the pictures when I screen shoot (lol) it but figured if I ever forget to label or give credit to someone, hopefully the picture will have already done that.

 

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Stellas gettin’ her groove back!

It’s only 11am on sunday and I have managed to open my lap top and blog. Imagine that.

After a few rough days, I have officially completed 1 week of the girls and I, 30 day clean eating challenge. Go me! I had many chances to fuck this up.. and even thought about saying fuck it atLEAST once.. but I held my own. I put the cravings and self-doubt aside, and stayed positive. A week is easy. I’ve done it before. I’ll do it again, and will continue to eat a well-balanced “diet” for the rest of my life.. Though, I seem to struggle the most when I get close to the end of something. Its like I purposely fuck up just so I can keep say that I am doing it.. or I don’t know.. all I know is I have yet to fully succeed in something I put my mind to. This goes, not only for my road to ripped idea, but outside of that.. I feel like I have nothing. I am living each day overwhelmed which ideas and goals and come to find out I have been sitting at a dead-end. Its like.. you know you should turn around, maybe ask for help… but my stubborn ass thinks there’s some magic get way to wherever the fuck I’m going.

I want to start proving MYSELF wrong. I want to silence the voice in my head, that doesn’t talk but fills my mind with doubt. That steals the confidence, I try to build each and every day. I want to free myself from the negativity I choose to believe. I want to become something.

I just have to figure out what that something is…

confidence

Well, lets dabble a little into my fitness life.. you know.. the reason I started this blog in the first place?

I got a promotion at my club, yay! (not), and now I want to take my training to the next level. Hold people more accountable, adjusting my clients to a healthy lifestyle in a more fun and enticing way.. I want to be more of a trainer than I am. So I want to start putting together a book.. Like a get fit 101 book… or the guide to being ripped! lol.. kidding.. girls would read that and be like.. omg, no. so.. fine.. But I want to help people learn the basics before jumping into anything because in a few months they’ll be jumping back to their old ways.

I just want people to understand that getting fit and healthy is TRULY not a punishment. This life is actually very enjoyable. I do however think I would enjoy it a TAD bit more have I not spend 80% of my week in the gym, but hey! Least, I have no excuses. I mean, I have them, but.. you’re at the gym, get shit done. Plain and simple. lol.

Eating a chipotle salad. Chipotle is one of my favorite places to eat when I looking for a healthy alternative.

Eating a Chipotle salad. Chipotle is one of my favorite places to eat when I looking for a healthy alternative.

Loving isopure right now. Quick and easy way to get your protein in. Also trying a brown rice protein. Ingriedient list was 5 or less which is fantastic for a p. powder.

Loving isopure right now. Quick and easy way to get your protein in. Also trying a brown rice protein. ingredient list was 5 or less which is fantastic for a p. powder.

Locked and loaded for the day. I have some of my food (chicken breast greek yogurt and nuts) a banana, my BCAA's a huge water bottle, and a quest bar (obviously).

Locked and loaded for the day. I have some of my food (chicken breast greek yogurt and nuts) a banana, my BCAA’s* a huge water bottle, and a quest bar (obviously).

Friday Mornings Breakfast @ Pancake house. This was a tough one for me but I made it work. They had a different variety of pancake batters, wheat germ, buck wheat and a gluten free one.. After googling (yes, at the table) the differenes and what would be better, I decided to go with the wheatgerm pancakes. They were small and I finished one of them. They werent bad.. I would of ate the but I did feel a tad bit guilty. They tasted almost like the after taste of a raisin... lol

Friday Mornings Breakfast @ Pancake house w the Boo. This was a tough one for me ( I FUCKING LOVE ANYTHING THAT NEEDS HAS OR IS INVOLVED IN BATTER BEING USED!!!!!) but I made it work. They had a different variety of pancake batters, wheat germ, buck wheat and a gluten free one.. After googling (yes, at the table) the differences and what would be better, I decided to go with the wheat germ pancakes. They were small and I finished one of them. They weren’t bad.. I would have ate the but I did feel a tad bit guilty. They tasted almost like the after taste of a raisin… lol

* Branched Chain Amino Acids (BCAA’S):

  • The BCAAs include leucine, isoleucine, and valine, and they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood.
  • How and When to Take BCAAs
    The critical nature of an organized nutrition protocol is indicated with research evidence that protein synthesis is enhanced by BCAA supplementation for up to 24 hours after weight lifting to the point of muscle failure. Training to failure with both 30 percent and 90 percent of the 1RM load will sensitize the muscle to protein feeding for 24 hours after the workout. The key is maximal fiber recruitment versus submaximal-achieving failure primes the body for protein feeding, which should be consumed with BCAAs throughout the day.

The first thing you’ll experience if you choose to supplement your diet with branched chain amino acids (BCAAs) is immune system support. Every time you go into the gym and lift weights, you are placing an enormous amount of stress on the body. If the body is not able to fully tolerate this stress level, that’s when you’re going to see problems develop regarding muscle recovery and, possibly, an increased likelihood of illness.

Because the essential amino acids cannot be produced by the body and must be consumed directly, if you fail to get these in your body, it will not have everything it needs to maintain a normal, healthy immune system. Further, one study performed by the Laboratory of Human Nutrition for Athletes suggested that taking branched chain amino acids around exercise also decreased the immune system response that is demonstrated.

  1. Support Muscle Protein Synthesis
  2. BCAA Levels Correlate with an Optimal Body Composition
  3. Evidence of Strength Gains from Taking Leucine with Training
  4. Can Decrease Muscle Soreness, Particularly DOMS
  5. Improve Mood and Decrease Depression with BCAAs

The next couple of weeks are going to be a little stressful. Not like they always aren’t but this is where I want to start opening doors, seeing whats inside, going places. I don’t want to be stuck anymore…

So with that being said, I am going to copy and paste a recipe from Paleomg.com that I stumbled upon and so excited that I did! I have been wanting to use pumpkin for a while now (no, not band wagon jumping, but there are some really good recipes for clean eating that involve pumpkin that I have yet to make)! Like this pumpkin chocolate chip muffin recipe..

Pumpkin Chocolate Chip Muffins

 

Prep time:  10 mins
Cook time:  40 mins
Total time:  50 mins
Serves: 5
Ingredients
  • ⅓ cup pumpkin puree
  • ⅓ cup maple syrup
  • ¼ cup coconut oil, melted
  • 3 eggs, whisked
  • 1 teaspoon vanilla extract
  • ¼ cup coconut flour
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ⅛ teaspoon ground cloves
  • ⅛ teaspoon powdered ginger
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup Enjoy Life Mini Chocolate Chips
Instructions
  1. Preheat oven to 350 degrees.
  2. Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.
  3. In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.
  4. Pour dry ingredients into wet ingredients and mix well.
  5. Fold in chocolate chips.
  6. Line a muffin tin with paper liners. Use an ice cream scoop to one scoop of batter per muffin. Makes 5 full muffins.
  7. Bake for 35-40 minutes

Mmmmmm..

I want to gather recipes that are simple and easy and wont make you feel like you’re missing out on having high cholesterol. You think as long as I gave credit to people’s recipes I can give them out? … Like hey.. instead of a bunch of lard on your plate, that unless you are active enough and burn it off will result in cellulite build up on your thighs, try this! I don’t know how that works with recipes and stealing and I clearly can NOT take any credit for jack shit because I am NOT creative in the kitchen. Could I be? possible. But I’m not (sure as hell no Vivian! lol Love you girl. @fitaliciousme). So no point in lying or taking credit for someone elses ideas.

We shall see.. I mean, I can barely focus enough to make this blog anything special.. So who knows what I come up with in the weeks to come. Le boyfriend IS leaving me for a week-long fishing trip…. Hmmm…

P.SI want to apologize to ruining.. wasting? I dnt know the right word I am looking for, but your time at your buddies birthday last night. It was bad timing and my stubborn ass is mixed with emotion and constant ups and downs that I hope you know where I am coming from when I tell you the things I do, and feel and why I do and feel them. I may sound crazy at the time but I hope you can look back on it and know that it comes from a good place even though I am THEE worst person to try to express it. You are a good person with a great heart and I hope one day we start turning the pages together.

I love you.

 

 

 

www.paleomg.com

http://www.poliquingroup.com

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Healthy Recipes..

.. that I am determined to make this weekend.

Single-Lady Peanut Butter Cookie

(Makes 1 or 2 cookies)

  • 2 T flour (I used ww pastry)
  • 1.5 tbsp peanut butter
  • 1/16 tsp baking soda
  • very scant 1/16 tsp salt
  • 1/4 tsp pure vanilla extract
  • 1.5 tbsp agave or maple syrup (Or use 3/4 tbsp each sugar and brown sugar, or 1.5 tbsp xylitol)
  • 1 tsp applesauce (or more, if using dry sweetener)
  • optional: add some chocolate chips if you wish!

Mix dry ingredients. Add pb and wet ingredients. Mix well and form into one or two cookies. Flatten into cookie shapes and bake in a preheated oven at 350F for 8-10 minutes. (I used my toaster oven. If you try this in a microwave, let me know how it works!) Note: if you use liquid sweetener, it’ll be more cake-y. If you use the sugar, it’ll be more chewy.

Blueberry Muffin for One

Makes one cupcake, Single-Lady style!

  • 3 tbsp spelt flour (30g) (or ww pastry, white, or Bob’s gluten-free)
  • 1/4 tsp baking powder
  • heaping 1/16 tsp salt
  • 1-2 tbsp blueberries (fresh or frozen)
  • 1/2 tsp vanilla extract
  • 1 tbsp unrefined coconut oil (You can sub a different oil; however the coconut oil gives it a rich flavor and fun texture. You can use applesauce for a fat-free version.)
  • 1 tbsp plus 1 tsp milk of choice (Use less if using liquid sweetener.)
  • 1 tbsp sugar (or 1 packet stevia) I omitted, but most people will want some sweetener

Preheat your oven to 330 degrees. (Or see microwave note, below.) Mix dry ingredients, then add wet. Mix until just combined (don’t overmix), and bake for 17 minutes or so. (Baking time will vary, depending on the flour and oil/applesauce you use.)

Zucchini Apple Spice Muffins
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 9
Ingredients
  • 1 medium zucchini, shredded (about 1 cup worth)
  • 1 apple (I used gala), shredded (less than 1/2 cup worth)
  • 1 cup almond butter
  • 1/4 cup raw honey
  • 2 eggs, whisked
  • 2 teaspoons ground cinnamon
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground cloves
  • 1/2 teaspoon baking powder
  • pinch of salt
Instructions
  1. Preheat oven to 350 degrees.
  2. So you first need to shred your zucchini. Use the shredding attachment on your food processor or take the long and boring route using a cheese grater. Whichever works.
  3. Once your zucchini is shredded, you need to remove the excess liquid. What I did was place a couple paper towels down on the counter, throw the zucchini on top, then place another paper towel on top of the zucchini then squeezed. The more you squeeze, the more liquid will come out. Genius.
  4. Use more paper towels as needed, but be sure to squeeze until the zucchini feels water-less.
  5. Place zucchini in a bowl.
  6. Now shred your apple. I left the skin on the apple and zucchini, but you don’t have to if you’re not a fan.
  7. Toss together your zucchini and apple in your bowl then add the rest of your ingredients and mix well.
  8. Place muffin mix in a greased muffin tin or with muffin liners or silicone muffin liners like I used!
  9. Bake for 15-20 minutes of until your toothpick comes out clean after you poke them!
  10. Top with a bit of coconut butter and you got heaven on your hands.
  11. Makes 9 muffins

Coffee Fudge Frosting
(I am nixing the coffee part lol).

  • 1 cup cashew or macadamia nuts (110g)
  • 1/4 cup plus 3 tbsp espresso or strong coffee (105g)
  • very scant 1/4 tsp salt
  • 1/2 tsp pure vanilla extract
  • 2 tsp pure maple syrup (10g)
  • 2 1/2 nunaturals stevia packets or 4 tbsp powdered sugar (or simply increase the maple syrup to 4 tbsp, and decrease coffee to 1/4 cup)

Place the nuts in a cereal-sized bowl and cover with water. Let sit at least 6 hours, or overnight. Drain the liquid, then combine all ingredients in a small food processor or blender until super-smooth. (I actually used my Magic Bullet for this. If your food processor is too big, you might need to double the recipe for smoother blending.)

Chocolatecoveredkatie is where I got everything but the zucchini muffin thing recipe**. I was going to delete that recipe but figured my mom being home all day and all she could enjoy a recipe too.

**Ohh, the recipe is from paleomg.com 🙂

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(Paleo) Spinach & Artichoke Recipe

So today is Monday. The day EVERYONE and their mothers promise their going to start the “healthy lifestyle”.. now I am in no way saying this is wrong.. (because I have a thing with starting on the beginning of the week too..).. just pointing out that it’s SUPER common.. Probably why everyone hates Mondays lol. But I love them. Monday marks a whole new week to be productive (my weekends consist of cooking and sleeping), and usually is my Leg Day =D
 
I see so many people giving up, rather giving IN to processed and sugar induced comas because of one excuse after the next.. but healthy doesn’t have to suck (and if it does that’s your own fault).. what I am saying is this lifestyle isn’t hard, but it’s sure as fuck not for everyone (some people don’t care, some people say fuck it after not seeing results after years worth of damage ect)… So do what you can, the littlest things DO and WILL matter.. Choose wheat over white, make your own burger at home, drink diet over regular.. something.. ANYTHING!! It will ALL make a difference, I promise you.
 
Now with that being said.. lets do this guys! Here is a great paleo recipe for the ever so loved Spinach and Artichoke Dip.. Instead of that bullshit you get when you eat out, enjoy it but without the guilt!
 

Paleomg.com

 

(HEALTHY!!) Spinach & Artichoke Dip

Prep time: 10 mins
Total time: 10 mins
Serves: 2-4
Ingredients
  • Version 1 (no cheese)
  • 2 (14oz) cans artichoke hearts (mine were in brine), chopped
  • 16oz frozen spinach
  • 1 cup cashews, roasted and unsalted
  • 2 tablespoons olive oil
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried basil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • Version 2 (with cheese)
  • all of the ingredients above
  • 2 ounces goat cheese at room temperature
Instructions
  1. Add frozen spinach and artichokes to large saucepan over medium heat and sprinkle with just a bit of salt.
  2. While your spinach thaws and artichokes warm up, pull out your handy dandy food processor.
  3. Place cashews in food processor and turn on. Grind until your cashews become a flour then begin to pour in your olive oil until you get a creamy consistency. Kind of like a super creamy cashew butter.
  4. Once your spinach is completely thawed and it’s all good and warm, drain the excess water from your saucepan and add spinach and artichoke to a large bowl.
  5. Add your creamy cashews and seasons to the bowl and mix thoroughly.
  6. Serve with sweet potato chips or veggies!
Stolen from Paleomg.com….. again… FUCKING love this girl! Super stoked to make this. Seems so easy and I am in love with this dip.

The Food Log

830am Protein Shake (Dymatize Protein, Whole Milk, Strawberries, Hemp/Chia and Flax Seeds).
11am Ezekiel Bread (1 Slice) w/ 1TBS Peanut Butter.
1pm My homemade spaghetti and meat sauce (ground turkey).
330pm Chicken/Beef Kabobs w/ corn and broccoli.
630pm Pre Work Out- 1/2c Oatmeal w/ 1/2 scoop protein powder.
930pm Post Work Out- Protein Shake w/ Oatmeal and 1/2 banana.
11pm POSSIBLY a casein shake =D

The Work Out

LEG DAY– I just decided!
 
The only thing I am sure of is my 100 weighted lunges. I do 5 sets of 20 lunges (weighing from 40lbs to 80lbs).
But I will for sure be squatting, dead lifting and using the Leg Ext (<– fave exercise) fersure.
 
Enjoy guys!

 

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Paleomg Blueberry Muffins!

Holy crap. I skipped a workout (now have to try to get a workout in the rest of the week.. I do do stupid shit though.. squats in the bathroom, lunges in the middle of the road while the boo and I waited for the cops to leave a house so we could get our car on 4th of July..true story.. but what I am saying is this shit adds up.. you don’t think so but it does*).. and decided that I though I didn’t want to be working out I wanted to do something that still makes me enjoy life just a little bit more. I have been putting all fave recipes in a book, printing out recipes but not making them. So that’s what I was gonna do, bake.

Paleomg.com thank you.

I made your blueberry muffins and I loved them. Although I don’t eat paleo* the ingredients are so simple that I don’t discriminate 😉 and you’ll be thankful I don’t. This are magical. Obviously they have flour and sugar (honey, which is something I wanted to tweak), but these compared to a store bought one its almost dumb to waste all those stairmaster minutes on shit you didn’t need but wanted. hmmph.

Simple Blueberry Muffins

Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins
Serves: 8-10
Ingredients
Instructions
  1. Preheat your oven to 350 degrees.
  2. Mix all ingredients together in a bowl. If you’re good at baking, you’ll know to mix the dry then the wet ingredients then mix together, but I do all the ingredients together and it works out just fine.
  3. Place ingredients into 8-10 silicone muffin cups in a muffin tin. Or you can use muffin tin paper liners.
  4. Bake for 15-20 minutes. Just keep an eye on it, they will puff up and look adorable.
  5. Eat them and be happy. And merry.

Oh.. btw.. I have never cooked with honey and I wanted to mention something and then remembered something else about the honey.. it made the batter veryyyyyyyy sticky! Not joke that or I fucked up but they still tasted wonderful. I had to hand mix in the blueberries and was still having trouble.  so I made 6 kinda on the bigger side muffins because I only have a 12×12 pan or 6 muffin tin and this batter was ickkystickyy. I also want to try to sweeten it with a different kind of sugar.. organic cane.. blue agave syrup… trial and error 🙂

and I am a dumbass.

I was looking at the directions and read 8-10 .. literally were making these in a timely manner not reading further.. 15-20.. thank goodness I know to stick a fork inside to see how clean it comes out. These didnt after 8 min.. nor 10.. lol haha

But overall fucking great.. here is her pictures of the muffins and heres mine linking back to my instagram account..

Paleomg.com

They were wonderful (:

..and after I go to get the link for the pictures I see a carrot cake muffin.. hmm.. and instead of the cream she uses (or maybe I will).. these are the ingredients for the carrot cake muffins..

  • For the frosting
  • 1.5 cups raw cashews (unsalted)
  • 5 tablespoons Coconut Cream Concentrate
  • 1/3 cup canned coconut milk
  • 1 tablespoon Raw Honey
  • 2 teaspoons vanilla
  • 1/2 teaspoon cinnamon

Yum.

&& as it relate to my fitness life.. I am hanging in there… Not eating as much as I’d like and haven’t been doing enough cardio (on top of weight training) enough to feel “complete” lol. I am still a little soft in areas and have no doubt that will change with a little more plyometric based exercises and/or a little more time on my stairmastermister haaaa!
fuck.

Gotta love the ass that the stairmaster gives me!

..and a shit ton of squats and lunges.

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Nutrition FAQ

It’s no longer a 8 week challenge but a 6 week challenge. Yes, fml.
 
Doesn’t matter. It’s all good. It’s like exhausting being fat. No lie, I don’t know how people do it. I am no more no less 5 to 8lbs.. I couldn’t imagine being 50+.. I really hope that whoever does read my blog, understands that you can have whatever you want. If there is a will, there is a way. But it will either take money time or discipline. It’s hard work getting a body your proud of.. whether working out or eating and gaining weight (some people don’t mind being over weight. Too each their own).. I just preach about loving yourself. If you don’t like the body you’re in.. or the person starring back from the mirror.. do something about it. Change it… Work for something you DO want… that you ARE proud of. If not.. either deal with it or keep it to yourself. being negative isn’t good for anyone..
 
I have been receiving a lot of emails regarding weight loss and tips and here is the basic information again. Yes it has been posted before.. but 100 something posts and 100 something followers later.. 🙂 Just for a little recap/update so it’s a little fresh 🙂

liftlikealadee@gmail.com

Here, I am just going to focus on the nutrition part of losing weight, toning ext.. It will get way to complicated and I truly feel that the eating part of this lifestyle is extremely hard to stay focus with and we end up calling it quits after a few excuses as to why you couldn’t eat healthy that day… and trust me.. I have heard EVERY excuse known to man. I don’t really care what it is.. and if you really need to come up with an excuse as some sort of validation for personal reasons, then so be it, but you’re not hurting me. Those excuses mean nothing to me. What you eat doesn’t effect me, remember that. With that being said.. this isn’t easy.. you will need to prepare (or pay extra for it to be prepared for you), and you need to be patient. The years of damage that has been done to the body (of an over weight individual) will not magically disappear over night and this is not one lesson I want to learn the hard way.
 
Below is a list of the foods that should be the only items in your shopping cart. Now you CAN eat. I use to be really bad about carbohydrates in the aspect of thinking they were to blame on weight gain. Now, what a little education does to someone. I recently finished a nutrition class and realized that I was doing more harm than good. I do understand and base most of my nutrition off primal blue prints idea.. with eating like our ancestors, however they don’t allow grains. Now from what I have learned from school I am going to stick with my complex carbs and allow brown rice and oatmeal. It gives me more options (I don’t really care for sweet potatoes).. and they are not processed like whole wheat bread. Anyways, I want it to be known that YOU CAN EAT CARBOHYDRATES! BUT!! Yes there is always a but! You have to use these carbs. You can’t just sit on your ass and expect it not to be stored as fat (a calorie is a calorie no matter if it comes from a protein or a carb or fat… if you over eat it will be stored and cause weight gain). The best times to eat carbs are in the morning hours..1. This way you usually have enough time (from when your up to when you go to bed. Your body burns calories just moving. From eating to brushing your teeth). 2. Your body goes thru a little “fast” when you are asleep and you need to replenish glycogen stores (if you don;t understand anything, PLEASE GOOGLE!).. Another great and should be mandatory time to eat a carbohydrate is after a work out.

What is processed food?

The United States Federal Food, Drug and Cosmetic Act, Section 201, Chapter II, (gg) defines processed food as “any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling.” This definition establishes parameters for the Food and Drug Administration, or FDA, to regulate quality and safety in the food processing industry.

“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.”

Shopping List:

  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • 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
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin

Fruit

  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  • No dried fruits, including raisins (loaded with sugar)

Healthy Fats

  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs

  • Low-fat or fat-free cottage cheese
  • Eggs
  • 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
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).

www.paleomg.com
www.chocolatecoveredkatie.com

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!

NOT THIS ONE ^ #hateyou

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.

Making sure you have healthy snacks around at all times is super important. I always get random urges to eat unhealthy (usually when someone brings snacks around, or the smell of pizza masks the room during lunch), and if I have something to snack on or keep my mind at ease, it’ll hold me over.
 
But in the end if you eat something shitty or overeat.. move on. Life is too short to give up altogether because of a few extra calories. Go work them off if they bug you that badly, but youre okay! I promise. Don’t allow food to control you. You are your own responsibility.

My food schedule 101:

I eat an hour after I wake up.
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).  
 
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 🙂

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