Snickity Snack Attack

Are you the type to skip solid meals and snack all day long? Do you take a little of this and a little of that, over and over every day?  Are you constantly looking for something to munch on? Most snacks are quick, easy, and are highly processed (think snack size bag of chips, granola bars, candy, pretzels, some trail mixes).  A common question I get asked is, “What do you recommend for a snack” by friends, family members, women who stop me in the grocery store, even the meat guy at Safeway!

A good snack should provide carbohydrates, protein, and maybe a little fat and should stay under 200 calories to really call it a “snack”. By following these guidelines (guidelines that I personally use but may not necessarily be followed by others), you can keep your diet on track and prevent hitting low blood sugar levels between meals. Again, these are the guidelines I like to follow to stay on track with my health and fitness goals. Find what works for you and if you need any guidance, please let me know.

Here is a list of some great snack ideas that are quick, easy, healthy (under 200 calories), and of course delicious!

• ½ cup fat-free (or low-fat) cottage cheese topped with ½ cup chopped cucumbers and grape tomatoes, cracked black pepper and 2 slices avocado.
• Baked apple: core a medium-sized apple, dust with cinnamon and stevia and bake at 350 degrees for about 20 minutes. You can always top with chopped almonds, walnuts, or oats for a little crunch.
  
• Fresh vegetables and hummus: take slices of cucumbers, celery, carrots, red bell peppers and dip in 2 TBSP spicy hummus.
• Apple slices and cheese: Cut up a small apple and pair with a Laughing Cow mini Babybel light cheese wheel.
• Frozen grapes: Take 1 cup of purple or green grapes (or both) and place in a small glass bowl. Place in the freezer for 2+ hours before eating.
• Pumpkin yogurt: mix ½ cup nonfat Greek yogurt with ¼ cup pumpkin puree. Stir in cinnamon, stevia and a drop of vanilla. Also delicious if you put in the freezer for 20-30 minutes!

• Peanut Butter Bananas: Slice up a banana and place a little peanut butter between two slices. Repeat and place in the freezer for 30 minutes.
• Sweet Potato Fries: Take on small sweet potato, rinse well and slice in to fry-like strips. Spray with non-stick cooking spray (I use the olive oil type) and sprinkle with a dash of salt and red pepper flakes. Bake at 420 for 10 minutes.
  
• Kale Chips: Rinse 1 cup raw kale and remove stems. Spray with non-stick cooking spray (I use the olive oil type) and sprinkle with a dash of salt. Bake at 400 degrees until crisp.
• Spicy Black Beans: mix ¼ cup rinsed black beans with 1-2 TBSP fresh salsa and non-fat Greek yogurt.
• Blueberry Vanilla Protein: mix one scoop vanilla iso-whey protein, ¼ old fashioned oats, and ¼ frozen blueberries with ice (or almond milk). 

Keep sending your questions and thoughts, I love reading them!

Take care of you,

J

HIIT Me With Your Best Shot

Raise your hand if you have ever heard the term ‘HIIT Training’. I am guessing that some of you have and some of you have not heard of this type of training. HIIT stands for High-intensity interval training and is a heightened interval workout that incorporates short bursts of anaerobic (with weights) or aerobic (with cardio) work with less intense recovery periods. In other words, HIIT training is a technique that utilizes quick, intense bursts of exercise that you give 100% effort followed by short (sometimes active) recovery periods. This type of workout will keep your heart rate up for the duration of the workout and burn more fat in less time. HIIT training increases your body’s need for oxygen during the max effort periods in turn creating an oxygen deficit, so your body asks for more oxygen during recovery periods (much more scientific than this but I will keep it simple for today).


HIIT training is quick and convenient. Only got 20 minutes to squeeze in your cardio? No problem! Most HIIT workouts range from 15 to 30 minutes. The great thing about this type of training, is that it can be done anywhere like the gym, the trail, in your hotel room or your living room. But what if you don’t have any equipment? That is perfectly fine! Most HIIT workouts commonly use only your body weight. Now what does a HIIT workout look like? Well it is up to you and your goals! Here is an example of a cardio HIIT training regimen and a strength-based HIIT regimen.

HIIT Treadmill Workout:
Always warm-up for 3-5 minutes before beginning. Find a speed that fits your comfort level for your max effort sprints. This will vary on your fitness level but you want it to be challenging. Most treadmills allow you to punch in your speed so it makes it easier on you to go from sprinting to walking. 

Sprint for 30 seconds followed by 1 min recovery. Your recovery can be a walk or standing straddling the treadmill, whichever suits you best. Repeat this 10 times, which provides a 15 min workout. Proceed to cool down for 5-minutes afterwards. 

I really enjoy hill intervals so I use the same concept outlined above but at an incline. I will sprint uphill for 1 minute on and recover by walking at the same incline for 1 minute. I also vary the degree of incline to mix up my workout. For example, I may start at an incline of 6 and every sprint interval I will go up 2 degrees so it looks like this: Sprint 1 min @ incline 6, recover 1 min (move incline up), Sprint 1 min @ incline 8, recover 1 min, Sprint 1 min @ incline 10, recover 1 min, ect. 

HIIT Weighted Workout:
This can be done anywhere, anytime and with no equipment! Make sure you warm-up for 5 mins whether that is jogging in place, jump roping, walking around your house or backyard. The repetitions may change depending on your fitness level. Remember you want it to be challenging and the goal is to keep your heart rate up

Perform this circuit 3x through: 

25 Squats
25 Push-ups
25 Sit-ups
25 Burpees
25 Squat Jumps












Recover 1-2 minutes.

Get out there and HIIT it! :) 


J

What to do when you eat TOO much...

We have all been there. That feeling on Thanksgiving when your belly cannot fit anymore food in it but somehow we eat another helping of homemade pie because, well it is just soo good! It happens, most times unintentionally, that feeling of eating way too much beause our eyes are bigger than our stomachs. When following a strict diet for competitions, we are allowed a cheat meal once a week and boy do I eat my fair share of anything that sounds good! But my tummy never thanks me for it, especially the next day when I feel like bogged down water balloon. Now I am talking about those times such as Thanksgiving or maybe you are out for happy hour with your girlfriends and you end up ordering that piece of cake even though you are stuffed. Those instances when you are enjoying yourself (as you should) but go a little overboard on the food. Like I said, we have all been there but what do you do when you have eaten too much?

1. The biggest thing you can do for yourself after overeating is to drink water! Drink lots of water. This will help flush out your system and dilute the richness of foods you just indulged in. Although you may feel bloated, drink your water. This will help remove bloat so keep sipping on that water!
2. Get up and move. You may feel bogged down and sluggish but get out and get moving. This will allow the blood to flow to your muscles and tissues and also help flush your system. Go for a walk or jog, hit the gym for a spin class, just do something active to rev up your metabolism and get your body working.
3. Eat clean! If you follow a pretty clean diet and overindulge on occasion, you may feel a little sick or experience an upset tummy. Get back to eating 5-6 clean meals per day and stick to your program. Eating clean will help your body recover and you will feel much better after a couple days of solid eating.
4. Do not worry about it. Sometimes when we slip from our meal plan, we can experience feelings of guilt or as if we let ourselves down. Do not stress over it. The biggest thing you can do is get right back on track and move on. There is no point in stressing over it, for one meal will not sabbotage all your hard work just like one healthy meal will not make compensate for a very unhealthy diet.
5. Remember for next time. Remember how overindulging made you feel. How it made your body feel. When you are having a meal out or a treat, remember how too much of a good thing made you feel and try to treat yourself without over doing it.

The number one tip is to drink drink drink your water! For some of us that seems like a no brainer but for others, like me, it seems like climbing Mount Kilimanjaro would be easier! To get all my water in, I add fruits and veggies to add flavor and to appease my palate :) Here are some great options if you struggle with your water:

• Add lemons, limes and orange slices for citrus water.
• Add cucumber and mint for a refreshing taste.
• Add watermelon for a delicious fruity flavor.
• Add strawberries and blueberries for a sweet treat.
• Add raspberries and lemon slices for a fun mixture.

Drink Up!

J

Prep Your Pants Off!

As I sit here drinking my warm mandarin orange spark with a dash of cinnamon, I am feeling quite thoughtful and decided this would make a perfect post after the weekend since it’s when I do all my food preparation for the upcoming week. Eating clean meals on the go can be very challenging and sometimes seem downright impossible especially if you have little ones, have an insanely busy schedule or find you are just away from home a lot. Trust me! I know what it is like to juggle training, dieting, competitions, graduate school, family, a fiancé, planning a wedding and work all at the same time! BUT it definitely CAN be done (with a little planning). When I first started competing, it would take me hours to prep and pack my food. I would cook each meal individually and found that all I did was cook. But as with anything, you learn as you go. You discover the things that work and the things that should never be tried again…ever. I am here to help take the guess work out of food preparation and help keep you sane when it comes to eating clean while on the go (you lucky ducks you).

I find it best to do all my shopping on Saturdays while I am already out and about running errands. I typically hit the grocery store(s) post-workout (list in hand of course) so when I am ready to prep, I have all the things I need to do so. Sundays are my actual food prep days. It seems like the perfect day to chop, bake, grill, and cook all the necessities for the upcoming week. Here are a few of my favorite tips that will hopefully keep y'all on track!

• Prepping Carbs- The majority of carbohydrates in my diet are sweet potatoes, which I rinse, slice into rounds, and place on a baking sheet. I can bake several at a time (at 420 degrees for ~25 minutes) and they store nicely for about 4 days. This is the best way that I have found, for I have discovered if you bake whole ones and store them, they tend to get mushy.  Brown rice and Quinoa is my favorite to prepare because after rinsing the grains, I put them in the rice cooker and forget about them until I hear the alarm. If you do not have a rice cooker, I highly suggest getting one! I also use mine to steam veggies and it can also double as a warming pot for meals. I store the grains in a glass container and tend to keep for ~4 days.  

• Prepping Chicken- Chicken can be cooked many different ways, some that keep better and taste better than others. I have found the if using the George Foreman, the chicken does not taste very good the next day and certainly does not taste well on day 3. I use the foreman when I am in a pinch or am cooking chicken for the next meal. Grilling chicken on the BBQ tends to taste the best (to me) and keep the longest when cooking enough for a few days. I rinse and trim the chicken before grilling them on the BBQ. It stores great in a glass container and lasts for about 3-4 days. The crock pot is a great tool for preparing chicken! Rinse and trim the chicken, place in the crock pot with seasoning of your choice (Mrs. Dash now has seasoning packets, I like the taco) a cup of water, turn on low for 6-8 hours and now you have shredded chicken for about 3 days. 

• Prepping Fish- Depending on the type of fish, I generally saute or grill cod, sole, or roughy. Fish does not keep as well as chicken but will still hold for 2-3 days in a glass container. I rinse my cod, place in a saute pan, cover with fresh dill and lime juice and simmer until done (about 10 minutes). Grilling fish on the foreman is also great and can be seasoned before or after. If my diet is strictly fish, I place the fish fillets on a baking sheet and bake at 425 for 25 minutes. This allows me to prepare a large quantity in a little amount of time.

• Prepping Red Meat- I typically do not have red meat in my diet but if I do, I grill the steaks just prior to eating. If it is ground beef or ground turkey, I will cook it and store like all the other proteins. The ground meat tends to stay fresh for about 4 days before it should be tossed out. 

• Prepping Veggies- When I get my veggies home from the store, I like to rinse and chop them before storing them in containers, some with water. This allows you to grab and go in a hurry or toss in with your dinner without having to do a thing. Sometimes I will bake my asparagus ahead of time with herbs and place in a glass container, that way they just need to be reheated. 

• Miscellaneous- To save you the headache, I ALWAYS line every baking dish, tray, sheet with foil and coat with non-stick cooking spray which not only cuts clean up time down to zilch but also saves your baking dishes. I weigh and measure everything when I am packing my meals so I know exactly how much I am consuming to stay on track with my diet. 

I am sure I am forgetting something which I will definitely add to future posts but this should get you started in the kitchen. As always, feel free to email me with any questions on anything and I will address it for you :) Now for a little treat! This is a great make a head breakfast that you can eat all week long!

Here is Sunday's food prep almost complete!

This shot includes the stuffed bell peppers for dinner :)

Take care of you!

J

Friday Night Eats!

Ok so it is Friday, the best day of the week! Maybe some of you have plans to curl up on the couch and have a cozy night in or maybe you are rearing to have a nice dinner out on the town. If you are chomping at the bit for the later, please know that eating out does not have to be diet sabotage! In fact, you can go enjoy a delicious meal with your honey, your girlfriends, or your co-workers and still stay on track, especially if you follow these tips! There has been scientific research (Here and Here) that illustrates the commonality among friends when it comes to not only picking your entrée but also the pace at which you eat, even bite for bite.

At the University of Illinois, researchers concluded that when diners had to state their meal choice aloud, the others at the table ordered menu items similar to that who ordered first. For example, if the first person at the table ordered a cheese burger and fries, the next person ordered something similar. On the flip side, if the first person ordered a grilled chicken salad with the dressing on the side, the next person made a more health-conscious decision with their order. Why is this? Researchers concluded that the diners wanted to be different from one another, but not too different. The same thing occurred when looking at monetary value of menu items. If the first person to order chooses a higher priced item, the next person tended to follow.

So what happens when you head out for a bite to eat with a group of friends? Do you have to order just like them? HECK NO! You order according to what YOU want. If you are following a strict plan, you order something that fits into that plan. If you have room to splurge, go ahead and do so but stay within reasonable means. Do not think that since ‘Barb’ is ordering the colossal chocolate cake that is a whopping 950 calories per slice (yes they really do have such a thing) that you have to order it too! Here are some great tips to store away and use when you head out to eat.

• Check out the menu in advance- You may feel rushed to order when you get to the restaurant with all the commotion going on around you, especially on a busy Friday night. In order to prevent a rushed decision, take a look at the menu in advance. Most places’ make their menus available online and some even give nutritional information. Look up the menu, choose the option that fits best for you, and stick to that plan the waiter takes your order.

• Order FIRST- Like the U of I study concluded, if you are last to order, you may change your mind at the last second to be more like the other diners. If you order first and state exactly what you want, you are more apt to stick to your plan.

• Know your options- If you are unsure what an ingredient is or if it does not clearly state how the food is cooked, just ask. Ask your server what is in your food; you have every right to know! When selecting from a menu, try to stick to options that are baked, broiled, grilled, roasted, or steamed rather than creamed, breaded, sautéed, or fried.

• Ask, ask, ask- Ask for sauces, dressings, and condiments on the side. This way, you can actually see how much is on your food. When places put dressing on the salad for you, the caloric value of your food can easily increase by 200-600 calories, depending on what it is. Also, ask for your food to be cooked ‘dry’ if you are watching your fats. Sometimes if your meat or vegetables are grilled, oil or butter is used in order to do so.

• Savor the moment- Eat slowly and enjoy your meal. Remember, eating out isn’t all about the food. It is about the company you are with, the experience and the memories that you are creating, which can still be done over a grilled chicken breast, wild rice, and steamed vegetables instead of a double cheese burger and half a pound of fries.

Hope y’all have a wonderful, healthy weekend!

J

P.S. Did ya really think I would leave without posting some type of recipe?! No way Jose! If you are anything like me, than you LOVE LOVE peanut butter! I love almond butter just as much and when it is fresh ground, it is the most delicious thing. I can eat spoonfuls at a time, but I don’t! Actually, I will have my husband measure it out for me if I am going to have any type of nut butter because one tablespoon turns into 2 huge, overflowing tablespoons very quickly lol. Here is a way to make your very own nut butter with a twist and it is much cheaper than some of those at the store (which can be upwards of $10.00) 

Tasty, tasty, tasty!

Today is going to be 'Tasty Thursday' because there needs to be something that makes your mouth water without expanding your waistband :) P.S. If you have not yet tried the Buffalo wing turkey burgers... YOU NEED TOO, trust me!! They are soo good and I find myself craving them now. As we head in to spring, the flowers are starting to bloom, the feed stores are filling with baby chicks, the clocks spring forward (on this Sunday!), and the produce starts to look so much more delicious than during the winter months. I love shopping farmers markets and local fruit stands. It is a great way to shop local but also a good way to eat organic for a more reasonable price than if you were to shop your local market.

When it comes to organic versus non-organic, how do you know which items to buy as organic and which ones are safe to purchase from non-organic sources? As a general rule of thumb, any fruit or vegetable with a soft skin, such as peaches, berries, greens (spinach, kale, romaine) should be purchased as organic. Any fruit or vegetable with a tough exterior such as bananas, melons, avocados, sweet corn, and eggplants are safe to purchase as non-organic. Here is a table of foods that should be purchased organic and also foods that are safe to purchase non-organic.

With all the delicious produce coming back in to season, I thought it was fitting to post a colorful recipe that looks might delicious! It is a recipe that I found from TwoPeas and made some changes to. It can be served as a side dish or a main dish depending if y'all want to share it! I think this would be a perfect spring or summer dish that would go well with grilled chicken or white fish! 

Take care of you!

J

Wicked Shoulder Workout Wednesday

Sorry this is a little later than usual... If there was a way to post while I was stuck in rush-hour traffic this morning I would have...But its better late than never right??

I love muscle did ya know that? :) I love the way it looks on men and women. I love how empowering it feels to be able to move, lift, and open things because I am strong. I love giving and receiving compliments about the hard work it takes to build that muscle. I can appreciate the detailed nutrition plan that builds muscle and I can definitely respect the training that builds a muscular physique. As a figure competitor, I know what it is like to follow a strict diet and training regimen in order to achieve a “stage-ready” physique. For the figure division, a well-balanced muscular (but not too muscular) physique is desired with a ‘V-taper’ from the shoulders/back to the waist. Big, round shoulders caps, a wide back and a narrow waist is ideal. So with that being said, I train my shoulder twice a week religiously. If I do not know what body part to train, my go to is shoulders. I love to train shoulder! I love the way my shirts/jackets do not fit because of my shoulders but I also hate this because I can never find clothes that are not stretchy! And do not get me started on trying to jean shop for a muscular booty and thighs! ;) Here is one of my many shoulder workouts and I hope you enjoy it as much as I do! **Please note that the weight you lift will greatly depend on your fitness level and a weight lifting program should be appropriately tailored for YOU (the weights below are what I lift on average).


1. Hammer Strength Shoulder Press-

Warmup with 25lb each side for 1 set of 12, 35lb each side for 1 set of 12
3 working sets at 45lb, 55lb, 60lb for 10 reps.

2. Military DB Presses-

4 working sets of 8-10 reps at 35lbs, 40lbs, last two sets as heavy as I can.

3. Single Arm Lateral Raise-

Using a sturdy pole to hang on to (I use the squat cage), perform single arm raises using a 25 lb dumbbell. Perform 10 repetitions each side for 4 sets.

4. Incline Front Raises-

Using a straight bar or dumbbells, perform 3-4 sets of 10 repetitions. I use the 20lb straight bar

5. Bent-over Cable Delts-

Perform 10 on each side for 3-4 sets.

6. Smith Machine Shrugs-

I always do shrugs last. I usually perform 4 sets of 12 reps, always varying the weight depending on the position of my grip and if I am doing one side at a time.

Here is a picture of why I love shoulder day! This is my first competition compared to my last show in November.

Train hard y'all!

J

**Pictures are from yworkout.com**