Change Your Plate: How to Balance Your Meals Without Worry

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Are your meals balanced?  Today, with all the nutrition information out there, it’s very easy to over think how to eat healthy and balanced.  Everyone seems to have  their own definition of eating “clean” and their own opinion on how to everyone else should be eating too.

The best advice I give my clients is this:   The best “diet” or meal plan is the one that works for you and you can live with.  Once you figure out that balance, it’s easy.  But figuring out what that is for you can be a very long and tedious process.  But if you strive to have balanced meals, you’re off to a great start.  Here are some basic steps you can take to get started.

First off, let’s define what balanced means.  For me, and for most people, balance means all macronutrients are present and accounted for – Fats, Protein, and Carbohydrates.

Some people really aren’t aware of what is considered a protein, a fat, or a carb so here are some examples in case you’re a little behind in Nutrition 101.

Fats – olive oil, nuts, avocado, nut butters, coconut oil, butter

Protein – fish, chicken, turkey, pork, beef, eggs

Carbs – fruits, veggies, breads, cereals, grains, oats, rice, pasta

How much of each is going to depend on your goals. But here are some general guidelines I try to follow:

  • Protein should be the size of your palm – this is a very generic rule but it’s universally accepted as the norm.  Take a look at your protein on your plate and compare it to your palm.  Is it close?  Is it way off?  Make adjustments and dig in!
  • Carbs should be in the form of veggies/greens – This is usually a salad or a piece of fruit.  Are you getting the recommended daily intake of 7-9 servings of fruit and veggies?  Most people don’t.  Just remember, no  one ever overdosed on veggies.
  • Fats are usually used as the cooking oils or dressings so they shouldn’t take up too much of your plate – Fats don’t make us fat.  They help make us feel full and we need those good healthy fats that contain omega-3’s.  Don’t ever be afraid of fat!
  • Your greens/veggies should take up a large portion of your plate.  Think of them as filler, literally filling up on veggies before you even stick a fork and knife in your protein
  • Your protein should take up the rest of the plate living very little room for “extras.”  I go over what those Extras are below.
  • Ask yourself if all macronutrients are accounted for.  What are you missing?  How can you replace something that’s missing?
  • If you’re already eating balanced, it might be a good idea to weigh and measure you food.  Many people use the “eye-ball” approach a bit too much and could be consuming more (or in some cases LESS) than what they think they’re eating.  Invest in a food scale and start measuring out your portions.  It’s an excellent way to review what you’ve been taking in and a small way to hold yourself accountable to sticking with your plan.

Eliminate the Extras

Think of “extras” as those foods that have little to no nutritional value.  Almost like decorations on a plate.  If you don’t care about having much balance on your plate, then go ahead and eat these.  But if you really want to strive for 90% balance, it might help to cut back or completely eliminate these “special occasion” foods.

  • Rolls, biscuits, breadsticks, muffins, etc.  You usually find these on the dinner table at restaurants before you even order your entree.  Not necessary to fill up on these!
  • Alcohol, sugary sodas, diet pop, juices.  You really want to think of these as “once-in-a-while” treats and never your beverage of choice.
  • Sauces, syrups, creamy dressings.  Find healthy alternatives or make your own.
  • 100 Calorie Snack packs.  Why are these considered extras?  Because I’d be willing to bet you’ve had more than 1 of these snacks in a given day.  They don’t fill you up because they contain little nutritional value and usually no protein.  Protein will help you stay fuller longer, whereas pre-packaged snacks leave you wanting more.

And don’t forget….

  • Where’s your water? Hydration should be a staple in your daily routine
  • Don’t scarf down your food.  Eat slowly and enjoy the meals that you make.  If you must, set a timer for 20 minutes and force yourself to eat slower.  You’ll be glad you did!
  • Think of each meal as a food opportunity.  Will your next opportunity get you one step closer to your goals?  Or will it deter from your goals?  Think and choose wisely.
  • How big is your plate?  If you’re eating your meals on a huge plate, chances are you try to fill that plate with food leaving no spaces in between.  Consider eating off of a smaller plate.  It can be a visual game changer!

A couple examples of balanced meals would be:

  • Grilled chicken breast on a bed of greens and a side of brown rice.  The salad is dressed with an oil based dressing.  The chicken is the protein, your salad/greens as well as the brown rice are your carbs and your salad dressing is the fat.
  • Egg white and Whole Egg omelet with spinach and sauteed in coconut oil with a side of oatmeal.  Your eggs and egg whites are your protein, your fat is the coconut oil and your carb is the oatmeal and the spinach.
  •  Even snacks can easily be balanced – Yogurt with some nut butter mixed in and a piece of fruit.  Yogurt is your protein, nut butter is your fat and the fruit is your carb.

Take these simple steps and make your meals balanced every time.  Once you get some practice preparing and logging your meals, it will become second nature.  Remember, eating should be a stress-free part of your day.  If you get off-balance, no need to worry.  Make your next meal as balanced as you can, and get back on track.  Print this post out and put it on your fridge.  Keep it with you or save it to your phone and refer to it the next time you’re trying to stay balanced.

Need help finding out how much you should be eating for your goals? I offer online coaching to assist you with this. Check out my package offerings to see which might work best for you!

Food Is Love…and Other Lies We Tell Ourselves

eating-disorder

Food makes everything better.

Food makes me feel worse.

Eating is my favorite pastime.

Eating is my least favorite part of the day.

Being skinny means being the cheerful one. The pretty one.

Being fat means being the funny one. The life of the party.

The thought of cooking makes me sick.

The thought of cooking makes me nervous.

Planning my food out makes me feel in control.

Planning my food out makes me feel obsessive.

I wish food was my enemy, then I wouldn’t eat so much of it.

I wish food was my best friend, then I would eat more of it.

My reflection in the mirror makes me cringe.

My reflection in the mirror makes me laugh.

My doctor said I’m going to die if I don’t lose some weight.

My doctor said I’m going to die if I don’t put on some weight.

I’m starving already…this diet sucks.

I binged again…this diet sucks.

Fast food is better than no food, right?

No food is better than fast food, right?

I have to take a picture of my food, gotta make sure people think I’m sticking to my diet.

I can’t look at pictures of food. It makes me feel guilty for not sticking to my diet.

I’m starving first thing in the morning so I eat a huge meal. I heard that’s the best way to kickstart your metabolism.

I’m starving first thing in the morning. Then I wait 12 hours to eat because I heard intermittent fasting is the best way to diet.

I have 6 small meals because that’s what you’re supposed to do.

I have 3 big meals because that’s what you’re supposed to do.

I can’t eat like you do, I’m in awe of your discipline.

I can’t eat like you do, I’m grossed out by your food.

I’d give anything to have your body.

I’d do anything to have my old body back.

I know I’m so thin, everyone looks huge to me.

I know I’m so big, everyone looks tiny to me.

I forgot what it’s like to not be on a diet.

I forgot what it’s like to be active.

I forgot what healthy is supposed to look like.

When I get to my goal weight, then I’ll be happy.

When I eat this ice cream, I’ll feel better.

When I throw up this ice cream, I’ll feel better.

After I eat that cheesecake, I’ll go to the gym before the calories really settle in.

After I eat that cheesecake, I’ll go to bed before the shame sets in.

Looking in my refrigerator gives me a panic attack because it’s always full of stuff I shouldn’t eat.

Looking in my refrigerator makes me depressed because it’s always full of stuff I won’t eat.

If I had a personal chef, then I’d lose weight.

If I had a personal trainer, then I’d lose weight.

If I had my spouse’s support, then I’d lose weight.

I wake up thinking about food.

I go to bed dreaming about food.

 

I wish I could break-up with food.

 

 

 

 

 

 

 

 

You’re Doing it Wrong: 5 Mistakes You Make in the Gym

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I recently observed a woman about my age at the gym recently who has been doing the same “routine” every time I’ve seen her. She always seems to manage to get the bench next to me in the weight room. And she always seems to be doing similar exercises at the same time I’m doing them. But that’s where the similarities stop.

I would say this woman is probably following a Tracey Anderson-type of workout, perhaps from that blonde idiot (sorry, not sorry) herself or maybe out of a magazine. Who knows, all I know is this woman looks like she needs help. Why? She lifts nothing higher than 10lb dumbbells. When she goes to the machines, she tends to do almost all of them and puts the pin in the top (lightest) weight. There seems to be no rhyme or reason to her routine. The amount of reps is more than 20 because I literally lose count any time I attempt to count how many reps she’s doing.

I vowed to myself that if I see her one more time, which would be the third, I would go over and attempt to help her. Because maybe she just doesn’t know….

Here are 5 things that I think people do wrong at the gym. And if you think you’re doing some of these, maybe this will help you because maybe you just don’t know either!

 

  • You go in without a plan. I’m talking no plan whatsoever – no sheet of paper, no notes on your phone, no workout journal, nothing. WHY?  You travel from machine to machine. Going through the motions, staring off into space, probably making your grocery list in your head because you don’t have a plan when you go there either. You’re here to workout, put some EFFORT into it, will ya? Don’t be Mr. or Miss Random. Get in, do the work, and get out. Get an actual program from someone who knows your goals and is knowledgeable and someone you trust. Preferably a personal trainer. (Want online training? I do that now too and I’ll have videos coming soon. Click here for more information) Magazine workouts are sub par for those on a budget. If you have sworn off hiring a PT, you should invest in one or two really good BOOKS with programs that you can follow. Here are two that I’m reading right now: Burn the Fat, Feed the Muscle and Strong Curves: A Woman’s Guide to Building a Better Butt and Body. Obviously men wouldn’t purchase the latter recommendation although most ladies like a man with some a strong set of glutes on them. 😉  A couple other authors I really like are Alwyn and Rachel Cosgrove. Rachel put out one of my favorite books: The Female Body Breakthrough and her hubby Alwyn wrote what I consider the bible for women lifters: The New Rules of Lifting for Women.

Not a woman and want some recommendations? Burn the Fat, Feed the Muscle mentioned above is appropriate for everyone but another good one –  The New Rules of Lifting: Six Basic Moves for Maximum Muscle is geared towards men.

  • You have a routine…but it’s been the same routine for over a year. While there’s nothing wrong with being consistent, all of us could use a little update to our current programs. It doesn’t even have to be anything drastic with regards to the changes you’re making. But if what you are currently doing isn’t quite getting the job done, it’s time to update your ancient program. At the very least, you should be changing up the amount of reps or at least adding a more challenging weight. Repeat after me – Change is Good! I trained a woman recently who was doing the same program her old personal trainer had her on…3 years prior. She complained that nothing was changing at all and she was bored. No wonder! I’d be bored too if I did the same exercises day in and day out 3 years in a row too! When you can’t remember the last time you changed up the exercises in your current regiment, it’s time for an overhaul.
  • You don’t lift at all. Why are you even reading this blog? 😉  Seriously though, time to stop thinking you don’t need to lift in order to see results because I promise you, you do. Cardio will only get you so far. And no one is saying you have to lift super heavy. The woman at the gym I referenced earlier lifts nothing heavier than 10lbs. Based on appearance alone, I feel like she is MUCH stronger than that! I feel like there’s a little lion in there and it needs to roar, ha! She doesn’t seem like she has an injury that she’s recovering  from, her range of motion was fine. Perhaps she’s worried about getting “bulky.” Perhaps she doesn’t think she is CAPABLE of lifting that heavy. You have to start somewhere! You don’t need to grunt and sound like you are in pain everytime you lift…but you should look like you’re putting forth some effort to get those weights up. This is the only way you will see change. You. Need. To. Lift. Even if it’s your own bodyweight.
  • You have no idea about pre and post workout nutrition. I don’t care if you’re going for fat loss or muscle gain or maintenance – Anyone who works out knows that the best snack is your PWO snack (Post WorkOut). This is the time when you can enjoy the benefits of working up a sweat and repair those muscles. EAT your Carbs! Drink your Protein Shake! This is the BEST time to eat. I make sure I eat within 30 minutes of finishing up my workout. When I was training for my competition it would not be unusual for me to be eating my snack the MOMENT I finished my last rep, walking out the door of the gym, scarfing down that Pop-Tart or fruit snacks like they were my last meal. It was glorious! As for pre-workout, some people can get away without eating anything and still getting a good lift on but at the very least, you need to ingest some BCAA’s so you have some energy.
  • You don’t know what tempo means. I was guilty of this as well. I would get a good pump going on at the gym and go home and it was fine. But once I started getting coaching from Erik at LBC, and he instructed me on tempo when lifting, it was a game changer for me. I finally started seeing significant change in my physique. I finally started feeling a little sore too, which wasn’t a bad thing. Most of all, I FELT the muscles in my body working. You not only have to visualize your muscles working, you have to slow everything down and concentrate on the motion. Only then do you really appreciate what a machine your body is truly capable of being. Stop being in a such a rush when you lift. It just looks plain silly. Like this poor fella.

 

Hit the Reset Button

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It’s been one of those months.  Not days, not weeks, an entire month of being way too liberal with my diet.

I had booked a just-for-fun photo shoot for June 28th but told my photographer I need much more time. If I would have stuck with the original date, I would have been miserable. I probably would look “okay” maybe even “good” to some people, but I’m setting my standards higher than just “good” and “okay.”  I will in no way look like I’m ready to hit the stage in a competition, but I aim to look my most FIT this year. That’s my goal.

So, today is day number 1. Again.  We’ve all been here I’m sure:

“I’ll start tomorrow.”

“Just one more party and I’ll get back on my diet next week.”

“I can’t possibly say no to birthday/graduation/wedding cake, so just one more cheat weekend.”

I consider the past month a mini-vacation for myself. I didn’t go nuts but NOTHING was working to get myself motivated to lean out. My usual tricks just weren’t cutting it. No motivational sayings posted on my phone or pictures of my favorite competitors helped. Writing about it didn’t help. Watching other people workout didn’t do anything for me. Taking progress pics didn’t do it either. Even pushing my own clients to work hard, which almost always works for me, didn’t make me want to take this seriously this time around.

I think I realized the problem: I believe it was a combination of stopping the coaching with Erik as well as having become USED to all the food during my bulk phase. I think my stomach was just like, “Ummm….what happened to all that food you were feeding me?”

Trust me, the food that’s on my diet phase of this plan is PLENTY of food for me. But of course, who wouldn’t just a little bit more? Just an extra bite here. A little more spoonful there. Oh just a few more grams won’t hurt.

The nice interesting part is that the scale doesn’t show any significant change. I didn’t completely undo all my hard work. So this tells me my cheats really weren’t that bad. This is more of a psychological RESET button I’m hitting. Because my mind and my heart were NOT into it this past month at all.

But that’s changing today.

No more slacking. Time to get serious.

So let’s this be a lesson to you boys and girls:

Even when you set goals, be ready to put the work in. Admit when you’re hearts just not into it, and hit that reset button when you are ready. It’s never too late!

 

 

Becoming the Best Version of Yourself

 Did I really try my hardest today?

Maybe it’s the cold weather causing me to hibernate more than I’d like.  Maybe it’s seeing too many people on social media doing more than myself, who knows.  But I thought, in order to hold myself accountable, why not finish the day with a question?  I try to start my day with a statement such as,  I WILL do __________.  I AM going to ____________.  I CAN ____________.   It seems appropriate to end the day with a question – almost like a Review of Your Day.

Sidenote:  Although I’m speaking from a fitness perspective, this can still be applied to career or relationship or pretty much any goal you have.  Especially those New Year Resolutions.

Looking back at the past week, asking myself this questions, I was ON point with my meal plan from my coach.  I didn’t miss any workouts either.  So how can I repeat this?  How can anyone keep this train moving in the right direction?  I suppose it’s a combination of motivation and willpower and accountability from others.  But above all, it started with a plan.

I hear from many of my clients that although they have every intention of doing A, B and C in a given day, there are diversions and things that just get in the way and before you know it, they didn’t accomplish A B or C.  They haven’t even gotten the train out of the station and it’s already derailed.  And now they feel like crap and feel guilty and feel like giving up.

Here are some examples:

A meeting at work that went long, there goes your workout for the day!

Your car needs to be fixed so there goes your money that you wanted to spend on the new gym membership!

You oversleep so now you have to stop by the drive-thru or the cafeteria at work, there goes having a good home cooked meal!

Noticing a common theme in the above examples?  They all could have been prevented with a PLAN.  If you have a plan, you’re so much more likely to succeed.

Here’s some ideas on how to implement one:

  • How do we solve the meeting problem? How can we know when our boss wants us to stay late and work? We don’t.  So we have a plan to workout at a time when your boss has no control of your schedule – usually first thing in the morning.  Or a weekend.  There’s got to be some ME time in your life.  Several of my clients insert “Meeting with Jim” into their work calendar so they don’t miss a workout.  (Jim, like gym…get it?)  Even if you have to work late 5 days a week, if you have a plan to workout at a different time, it’s already done and you won’t feel rushed to squeeze it in.  Even if you only workout one day in a week, that’s something.  That’s an accomplishment.
  • How can you prevent a car that breaks down?  Or your child falls down and gets injured? (Think BIG expenses). Usually not preventable.  But your plan for this is your budget.   I’m a firm believer everyone/family needs a health budget.  This would be different or in addition to a savings account.  Coming from someone who knows what it’s like to scrape by, I know this is easier said than done.  The number one declaration I hear from ALL of my clients is “I wish I would have started this sooner.”  It starts with a health budget.  Save those dollars!  Saving up for a treadmill or a trainer or a good pair of running shoes or gym membership is a good first step.
  • What’s the plan for accidentally oversleeping?  This is probably the easiest one to do but also the one I hear the MOST excuses for:  Prep your food.  Prep your food.  Prep your food.  Prep your DAMN FOOD!!!!

🙂

Can you tell I’m slightly irritated passionate about this one?  It’s seriously the easiest thing to do EVER.  What’s the most common objection to it?

I know what to eat, I just don’t have time to make it.

Nope, not good enough.  You do have the time, you just don’t make it a priority in your life.  Goes back to the health budget.  If it’s a priority, you make the effort to get it done.

Stick “Food prep” in your calendar.  Literally write it down for a block of time for about 2 hours.

Go to bed earlier so you can wake up earlier and get it done in that time frame if you want.

Get off Facebook.  Take a social media BREAK.  Like a legit day or two break.

Make it a family affair and have the kids help out in the kitchen.  They’re going to eat the food anyways, right? Might as well start them young and get them learning some basic cooking skills like just chopping up veggies. If they are too young for that, how about mixing or just throwing stuff in a crock pot?  Or if you have OCD kids that love to be organized, how about getting them to weigh and measure out the food into zip lock baggies?  Seems like a mundane task but most kids I know are entertained by the smallest things.  Turn it into a lesson.  Teach them math or something, I don’t know.   Tell them:  “I need 6 ounces of chicken, in each of these bags.  If I need 6 ounces for everyday this week, how many ounces is that?”

Okay so I’m clearly not a parent nor a teacher but, I think you get my point.

If you have family that doesn’t eat the same foods you then yes, this will require some extra effort.   In my opinion, the easier option is just making stuff that everyone can enjoy, just decreasing/increasing the portions for them.

Picky eaters?  Try the “just try a bite” method.  Worked for me for about 15 some years since I was the pickiest child ever.  PB and J was the only thing I really ate but I would always have “at least a bite” of greens and meats that Mom made for me.  I got wise around age 25 by cooking food, the same time that I invested in a Personal Trainer I might add.

One of my clients recommended a couple books for those picky eaters so I’m passing on the information to my Mommy readers:  Bringing up Bebe:  One American Mother Discovers the Wisdom of French Parenting

I just love this review of the book: “Bringing Up Bébé is a must-read for parents who would like their children to eat more than white pasta and chicken fingers.”

Another one is called: Brain Rules for Baby: How to Raise a Smart and Happy Child from Zero to Five

Check them out and let me know what you think – and if you’ve read them let us know so my readers/followers can hear what you think too!

Speaking of babies, this all comes back to baby steps – small steps to accomplish a large goal.  One day at a time was made for goals such as these.  They can seem overwhelming, they can seem like you’re starting at square one but with just some effort, you can get there.  It might even take months or even years before your PLAN is in full effect.

But before you know it, you’ll get into that rhythm.  You’ll be THAT person that’s always prepared.  THAT person that always seems to have his/her stuff together.  THAT person that you look at or read about and think “Oh I’m sure that would never work for ME.”  Guess what?  It can.

You will be that person that ends your day with “Did I try my hardest today?  HELL YES!” 

And it will show!  You’ll be happier because you’ll be closer to your goals; you’ll be calmer because your stress will be lowered due to all the workouts you’re doing and all the good food you’ve been eating;  you’ll be happier because you’ve been spending your money from your health budget; you’ll be more confident because you put your health first.

As always, if you have any other ideas or suggestions for my readers who struggle with this same problem, feel free to comment and share this post with others who could use the boost!

Holiday Treats Healthified & Survival Guide

During my nutrition lecture I hosted yesterday, I baked a few recipes for my clients to try and these were all big hits.  I literally just searched for these on Pinterest.

Interesting things to note:

  • I made my own almond flour in my Vitamix blender by putting a little over a cup of almonds in there.  Just had to be careful to make sure I didn’t put it up too high or else turn it into almond butter. 🙂
  • I purchased coconut flour ages ago and finally found recipes to try them out on.
  • This was the first time I purchased and used coconut sugar – I will definitely be using it again.
  • The roasted banana and sweet potato mash tastes better the day after and tastes good cold OR steamy hot.  I spoke to someone who said they used orange peel and orange juice instead of the banana to make “mashed” sweet potatoes.

All the attendants of the nutritional lecture walked away with a “Survival Guide” for the day before, day of, and day after a holiday celebration.  It’s a great way to be held accountable, you can even email me afterwards to let me know how you did!  If you’d like to purchase this 3 -day plan you may email me at FromFitToFigure@gmail.com for a price for this download.  I’m always happy to share the knowledge!

In the meantime – enjoy these recipes!

Roasted Banana and Sweet Potato Mash – SkinnyMom.com

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Ingredients

  • • 3 medium sweet potatoes – cooked and peeled
  • • 2 large bananas, ripe
  • • 3/4 cup coconut milk
  • • 1/2 teaspoon ground cinnamon
  • • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 375.
  2. Roast bananas for 10 minutes–then let cool.
  3. Mix together the potatoes, bananas, spices, coconut milk and mash until desired consistency.
  4. Serve immediately. (This is also great for baby food!)

Apple Coconut CrispDeliciousByDre.com

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Ingredients

  • 2 lbs of apples (i used 2 honeycrisps–yep, one pound each…now that’s a real apple!)
  • 1/2 cup (56 grams) organic coconut flour
  • 1/2 cup (50 grams) almond flour (make your own!)
  • 1/2 cup gluten free oats (*paleo substitution* use 1/2 c chopped pecans or slivered almonds)
  • 2/3 cup coconut sugar
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp all spice
  • 1/4 tsp sea salt
  • 1/3 cup organic coconut oil
  • 2 tbsp organic flax seed
  • 2 tbsp egg whites
  • 1 tsp vanilla
  • 1 tbsp agave (optional)

Instructions

  1. preheat oven to 375
  2. core and slice apples (i used an apple corer, peeler, slicer i found for 10 bucks!)
  3. toss apples with a light sprinkle of cinnamon before placing in 8×11 (ish) glass dish
  4. optional lightly drizzle 1 tbsp organic agave over the apples in the dish (gives a more caramelized taste/effect without using brown sugar!)
  5. separately, mix the egg whites and the flax seed together and let sit until needed
  6. add all remaining dry ingredients together in a bowl and mix up with a fork
  7. next add melted coconut oil and vanilla along with the egg white & flax mixture
  8. mix together with fork until it creates a nice crumble
  9. spread evenly across the apples in the dish until completely covered and put in the oven to bake for 30 minutes.
  10. once finished, let cool for at least another 30 minutes or so.

Notes

**i recommend covering this dish lightly and storing in the refrigerator (if there’s any left over!) sealing it tightly will cause the crumble to absorb the moisture of the apples and it will no longer be crispy!

The World’s Healthiest Cookie – FoodieFiasco.com

These are bite sized! Teeny tiny bites!
These are bite sized! Teeny tiny bites!

Nutritional Info

*Update: There has been some question about the nutritional info, and for clarification, these having only 6 calories each is based upon a bite-sized cookie. If you only make 8 cookies out of this recipe to make them more traditional sized, they will have about 15 calories each.

Per bite based on 16 bites

Calories: 6 (about 8 or 9 with chocolate chips)

Fat: <0.5 grams

Ingredients

2 Tablespoon coconut flour

2 Tablespoon mashed banana or applesauce (I prefer banana. Personally, I think applesauce gives them too much of an apple-y taste. That’s just me.)

pinch salt

stevia or other sweetener, to taste

1/8 teaspoon baking powder

3 Tablespoon almond milk, or milk of choice

chocolate chips

Directions

Preheat oven to 350F.

In a small bowl, mix coconut flour, baking powder, and salt. Add in masked banana or applesauce and stir. Add in almond milk, one tablespoon at a time until fully incorporated. Stir in chocolate chips. Drop dough by tablespoon or teaspoon, depending on how big you want them, on a parchment lined baking sheet.  I used a silicone mat. Flatten the dough into cookie shapes.Bake in the oven at 350F for 10 minutes. Let cool before scarfing them all down.

Crustless Pumpkin Pie – Food.com

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Ingredients

    • 1 1/2 cups fresh pumpkin or 1 (15 ounce) cans pumpkin puree
    • 3 eggs
    • 3/4 cup Splenda Sugar Blend for Baking ( see NOTE)
    • 1/2 teaspoon salt
    • 1 teaspoon cinnamon
    • 1/4 teaspoon cloves or 1 3/4 teaspoons pumpkin pie spice
    • 3/4 cup heavy cream or 3/4 cup light cream

Directions

  1. Mix all ingredients together.
  2. Pour into a well sprayed pie pan.
  3. Bake at 350′ for 30 to 40 minutes.
  4. NOTE: DO NOT use Splenda packets

Coconut Flour Chocolate Chip Banana Cookies – DitchtheWheat.com

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Yield: Makes 18 medium sized cookies.

Ingredients

  • 1 fresh ripe large banana, (200 grams)
  • 1 large egg
  • 2 tbsp extra virgin coconut oil, (slightly warmed for easier mixing. Room temperature)
  • 3 tbsp coconut flour, sifted
  • 1 tbsp vanilla extract
  • ½ tsp cream of tartar
  • 1/8 tsp baking soda
  • 1/8 tsp sea salt
  • 1/8 -1/4 cup of chocolate chips

Instructions

  1. Preheat the oven to 325 F. Line a baking pan with parchment paper.
  2. Using a mixing machine combine the banana and the egg. Slowly add the coconut oil (coconut oil must not be hot or it will cook the egg. You just need to the coconut oil slightly warmed enough to mix smoothly). Add the coconut flour, vanilla, cream of tartar, baking soda and sea salt. Mix until smooth. Lastly add the chocolate chips.
  3. Using a spoon, drop 1 inch balls of batter onto the baking tray leaving space between each cookie. Use the back of the spoon to smooth the cookies to a flat cookie shape. *The cookies will not naturally flatten, you must do this manually.
  4. Bake for 40 minutes.

 

Peak Week Jitters

This week began what’s called Peak Week for me, the week of the competition.

My plan from Coach Ben was not such a big difference when I first looked at it.  The one big thing was that I got to do cardio!  I even sent him a message saying how I was kind of excited at the thought of doing HIIT training the next morning in addition to my usual weight training.

Hey guess what I realized very quickly the next day???  I don’t miss cardio.

Considering that I had done my weight training and then an hour of cardio afterwards for a grand total of almost two hours at the gym, I was TOAST.  It was great to work up a huge sweat like that but I cannot believe people voluntarily go to the gym and workout for that long on a regular basis.  Hell, I can’t believe I used to RUN (okay JOG) for that long and even longer when I trained for my half and full marathons.  No Thanks!

I only have one more cardio session on Thursday morning and that will be it.

The other big change for me is staying at my low-carb amount for longer than I’m used to.  I used to switch off (kind of like carb cycling) with high carb and low carb days.  Well, today marks day number 4 of low carb.  Let me tell ya, I’m not used to this.  I was very foggy on Monday morning after my workout and I was kind of out of it again this morning with my client.  But, it went away after awhile and although I like telling people “Oh yeah, it’s my lack of carbs, that’s why I forgot (insert ditzy mistake here).”  It makes for a really good excuse but I can’t help but wonder that it’s just because I’m having more than my usual blonde moments. 🙂

Tomorrow I can only drink water…no more crystal light crap or my energy drinks (yes, I became addicted to some of them i’m ashamed to say).  But I can do this…I survived most of my adult life without them, I can certainly handle a few more days of not having them.

Then Friday…..The FUN begins.  I get to carbo load.  And omg I’m SOOOO looking forward to that.

Prepare for a slew of Instagram pics of all my carbo loaded meals.  Nom Nom Nom!!

Possibly one more update before the show.

In the meantime, here are some shots from the posing seminar I attended two weeks ago with some fantastic ladies who I may be competing with.

Top is a little low...oops.
Top is a little low…oops.

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I say “with” and not “against.”  I feel a sense of camaraderie with my fellow figure gals.  Especially the ones who are like me, having never done this before.  Cannot wait to hang backstage and get to know them better.

Off to bed…One more update coming your way Thursday…maybe a quick one on Friday.

-Michelle

 

 

 

Quick Update

I’m 14…er…13 days…well, actually, make that 12 days out if you don’t count today since it’s almost over…Yikes!!!

Things that are done:

  • Registered for the show
  • Posing seminar/dress rehearsal
  • Suit ordered and fits perfectly
  • Tanning booked
  • Photo shoot booked
  • Make up person booked
  • Tickets for family purchased

Things still to do:

  • Get the hair done/scheduled for the morning of the show
  • Get some cheap bling (I think I see a trip to Claire’s in my future)
  • Schedule mani/pedi

As for the diet, Coach Ben says I’m in the best position possible considering he’s adding food to my plan.  YAY for more carbs!

Here are some pics I took last night; I still have to work on the posing and I’m sure it will not be 100% by the time I hit the stage but I’m okay with that.

14 days out!
14 days out!

Now I must go to bed because I got up way early this morning and if I stay up any longer I will be tempted to raid the cupboards.  And I can only eat so much Jell-O (gelatin) in one sitting…I think my new record is 4 cups in one day.  Yeah I don’t think any human being should eat that much.  It’s just plain wrong. 🙂

Good night!  Next update from me will be just 6 days out.  Unbelievable!

Speaking of food…Vote!

I can talk about food forever and whenever.  And since starting this a year ago I must admit the subject of food has always been at the forefront of my mind.  Not to mention the hot topic of almost every discussion when chatting with friends about the competition.

“So what kind of food do you eat?”  “Are you starving??!”  “Are you eating a ton of fish and asparagus?”  “Don’t you just want to eat some Burger King once in a while?”  “How much food do you actually eat?”

When I’m not thinking about what I’m about to eat, I’m thinking about my first meal AFTER the competition is over.  I’ve seen many ideas thrown my way and they have all been enticing.  But I’m asking you, random reader, to share with me what YOU think I should eat as soon as I’m 100% FINISHED with the competition on October 5th.

Don’t consider it a “last meal” type of event – it will technically be my first REAL meal since starting the competition.

So help me choose! I promise I WILL eat whatever ends up being voted for the most and will post pics as proof!

Mid-Week Mentality

 

I'm not a fan of the Keep Calm campaign but it was the only free image I found on Google.
I’m not a fan of the Keep Calm campaign but it was the only free image I found on Google.

I’ve been venting discussing with a few people how it’s been a mental game lately, this past week in particular with regards to staying on track with the diet.

I was not at 100% adherence (sidenote – that sounds so OFFICIAL doesn’t it?)  this past week unfortunately and although I don’t feel like I failed, I realize it’s a mental game now.  At first it was fun and it still is….but all of a sudden I would say it’s getting serious.  The diet is not so much restrictive as much as it’s challenging to stick to. 

The most difficult times for me occur when I’m off work in the middle of the week.   My mid-week SUCKS.   Weekends are pretty easy.   Which is odd because I feel like everyone talks about how weekends cause them to get off track.  For me it’s the opposite.  Weekends are super easy probably because I’m not awake for as long on those days.  The more sleep I get, the less time I have to cheat.  Unless I master sleep-walk-eating.  Which would be kinda awesome .

As for Monday and Tuesday, I would classify them as a medium level of difficulty.

Wednesday hits and look out!  It’s like a light switch goes off and all of a sudden I’m STARVING and everything looks good and I  stare into the cupboards and the fridge fighting with myself saying (sometimes out loud because no one is home)  “Okay so just one of THOSE or a tablespoon of THAT or just an ounce of THIS couldn’t possibly be so bad.”

Didn’t I make a big post about this a few months ago?  BLT’s! Bites Licks and Tastes = Add up = Leads to Binge = Hard Work Out the Window.

So here’s the game plan for Wednesdays:   Check-in with my coach.  Simple? Yes.  Effective?  Highly.  It’s probably just going to be a quick shout to tell him I was at 100%.  If I know someone is on the other end waiting for that email, I think I might do better. 

By the way, feel free to comment/email/text me on Wednesdays to find out how I’m doing.  It helps to have people, even complete strangers, check-in with me.  I did it the other day on someone’s Facebook Page.  They hadn’t posted in over a week so I posted a question to them on their “wall” and lo and behold it helped him.   Even though the dude doesn’t have a clue who I am, just the fact that I asked him how he was doing made a small difference.

Yeah it might be short-lived but it’s something to get through the day. 

I also got some good advice from my co-worker today.  She said:  Don’t think of it as 11 weeks to go or even 6 months in…think of it as Starting from Day 1.  Today you’re starting from the beginning.

Starting anew.  Maybe it sounds too much like “I’ll start Monday” mentality but it’s not.  Even though I’ve been on Ben’s plan for 10 weeks, and training for 9 months, I shouldn’t think of all the time that I’ve spent working and focus more on this point moving forward.  That way it’s like a fresh start every week.

I like that mentality a lot more than thinking “Oh my gosh I can’t believe I have to do this for 11 more weeks.”

It should be “Oh YES, I have 11 more weeks to work on this!” 

And even my coach phrased it well to me yesterday:  “You can make the most out of these next 11 weeks or you can just get through it.” 

I think I’m going to try to make the most of it.  Just getting through it sounds like Just Getting By and that sounds like no fun.  

FREE STUFF!!!!!

On a somewhat unrelated note, I will be providing some free t-shirts for my “Fans” to wear to the show on October 5th.  Family gets first dibs and then if there are extra and you are coming, you’ll get a shirt that you MUST wear that day.

It will look cool, trust me.  The goal is to get a big picture of myself with all my supporters that day.  For all those who have supported me, a t-shirt is the least I can do to repay you. 🙂

Also – I reserve the right to change my mind and charge a small fee for the shirts because…ummm….just because. 🙂

Okay 11 weeks:  Here. We. Go.

 -Michelle

Random Tweet of the Week courtesy of @jadeteta 

“What’s the deal with these ridiculous selfies? How bout take a picture of yourself helping someone? #helpies #dosomethinguseful”

I couldn’t agree more!