Saturday, 1 June 2013

TWO WEEKS OUT!!! accountable; determination; focus; nutrition; desire; will power; moving forward; dreams; ambition; devotion; optimism; SUCCESS!!!

TWO weeks out!     

I have the suitcase out and filling it up with competition day essentials. 
My gorgeous suit, shoes and jewelry (check).... hair, nails, makeup, waxing, tanning appointments all done. (check)

It's all or nothing at this point, or as my Trainer Jared says...."ya wanna win or go home,  suck it up and give me 10 more"!   I am staying focused on my workouts and eating clean.    When I am not at the gym working out, I am at the grocery store or cooking chicken, fish  and GREEN veggies!     

So I am officially addicted to Broccoli Slaw!  
1 or 2 bags of Broccoli Slaw2 tbs dijon mustard  (I add more)

¼ cup Rice Vinegar
1/4 cup of olive oil
6 sliced radishes
2 Lebanese  cucumber cubed
sea salt and pepper

In a large bowl add all the ingredients together, mix, put in the fridge....EAT and enjoy!


6 Tips for Staying Hydrated


We all know that we need water to survive. But exactly how much we need to THRIVE has been a hot topic of debate for some years now. Eight glasses a day? Seventy-five ounces? 3.0 liters for men and 2.2 for women?
When it comes to staying hydrated, maybe there isn’t a “one size fits all” solution. Each day, our bodies react to a variety of ever-changing variables – our level of physical activity, the foods that we are eating, our surrounding climate as well as our size. So we have to listen up! Pay attention to what our bodies are telling us and know the signs for when it’s time to rehydrate.
  • Thirst
  • Dry, sticky mouth
  • Fatigue
  • Headache
  • Constipation
  • Dry skin
  • Dizziness/Lightheadedness
Best to avoid these symptoms all together.  Instead of waiting until it’s too late, stay out in front of your thirst. Try using a few of our helpful tips for staying hydrated throughout the day.
  1. Drink a tall glass of water every morning when you first wake up. Try putting it next to your bed the night before so it is ready & waiting.
  2. Carry water with you wherever you go. Spending the money on a quality reusable water bottle is well worth the investment. Think of it like an accessory.
  3. Serve water with every meal. Not only will you help keep yourself hydrated, you will also be less likely to overeat.
  4. Keep a pitcher of fresh water on your desk at work. Having a constant supply of water on hand will keep you drinking.
  5. Enjoy water-filled foods. Most fresh fruits & veggies are largely water. There is no reason why you can’t help keep yourself hydrated with a serving or two of cucumbers or watermelon.
  6. Add a bit of all-natural flavor. If the taste of water is keeping you from drinking your fair share, add a bit of lemon, mint or cucumber to snaz it up.
A little something to keep in mind, an unquenchable thirst might be a sign of more than a lack of fluids.  If you are drinking a lot of water throughout the day but can’t seem to shake that thirsty feeling, you may be experiencing adrenal fatigue, common for those struggling with chronic, unmanaged stress.

SUGAR - tips!

Sweet Like Simple Sugars

Oxygen Magazine’s April 2012 Issue
There are three main varieties of sugar:
  1. Glucose – made by the body when starches and carbs are broken down.  Blood transports glucose to cells for energy.
  2. Fructose – found in fruits, metabolized by the liver and in natural sources such as apples, grapes etc, it is combined with fibre which is beneficial to the body. Processed fructose such as high-fructose corn syrup found in many foods is harmful and can cause an increase in triglycerides.
  3. Sucrose – table sugar from sugar cane and beets
Some of Oxygen’s Sugar Tips and Tricks:
  • If you workout regularly, added simple sugars (of a healthy variety such as sucanat, honey, stevia, brown sugar, maple syrup, xylitol, and molasses) can help fuel your exercise
  • Portion control is essential!
  • To see if food has added sugar, check the ingredients list not the nutritional information as this will contain both naturally occurring sugars as well as added sugars
  • Artificial sugars send false signals to the brain that sweet food is on the way but when it does not come the brain does not signal that you are satisfied, in turn, causing a craving for more sweets
  • Sugar alcohols are also found in many foods and can cause digestive issues and bloating for some people
  • Sugar is addictive so taking it out of your diet altogether will help with your weight loss/fit goals
  • Sugar can cause depression, brain fog, belly fat and fatigue in addition to more chronic illnesses such as type 2 diabetes and leaves you open for more disease
  • Sugar causes inflammation in the body
For the athlete:
  • A combination of simple sugars (the good kind) may help to enhance athletic performance and endurance
  • Pairing simple sugar with fat-digesting protein such as whey, helps recovery after heavy resistance training
  • Use simple carbs (sugars) only around the time of your training as they will be burnt off fast and be used for your workouts
  • For the average athlete, save simple sugars for after your workout
  • Sugar supplement – Vitargo S2 is a sugar-free carb supplement that is recommended post workout as it digests twice as fast as regular sugar

AR-INFRARED SAUNA Treatments – Relax and enjoy the benefits!

Image of Infrared Sauna TreatmentsWHAT ARE FAR-INFRARED (FIR) WAVES?Infrared Spectrum
FIR waves are part of the sun’s invisible spectrum. These FIR waves can penetrate human tissue resulting in a natural resonance that warms our bodies. You can be exposed to FIR waves for hours and it will never cause your skin to burn. 95% of the energy from the carbon fiber emitters is transformed into FIR waves with wavelengths from 5 to 17 microns. The sun generates FIR waves at 9.4 microns.
FIR waves are essential to almost every part of life on our planet. In addition to warming a person, the FIR also enhance the body’s health on the cellular level. The technology is so safe that it has been used for years in hospital delivery rooms to help newborn babies maintain an acceptable body temperature.
 NOT A HOT BOXImage of Infrared Sauna Treatments vs Traditional Sauna
Imagine being warm throughout without the inconvenience of being in a HOT BOX (Traditional Hot Sauna). You will feel the heat being generated by the Carbon Fiber FIR Emitters immediately (20% as heat and 80% as FIR waves). FIR waves will warm up the human body, not the air inside the box. The temperature gauge is there merely as a guide for your enjoyment and safety. The key to your Infrared Sauna Treatments is to keep the unit working during the entire time you are inside to maximize the benefit.
“Far Infrared sauna treatments are the safest, most efficacious and economical way of eliminating stored toxins, making it a household necessity. I’m convinced that the Far Infrared sauna is something that everyone should do to restore health.  Far Infrared sauna treatments are far safer and more tolerable than a conventional sauna because it uses a heat energy that penetrates tissues, triggering mobilization of chemicals from fat storage, directly into the sweat.”
*Sherry A. Rogers, M.D. Northeast Center for Environmental Medicine
• Strengthens the cardiovascular system with deep Far Infrared penetration (up to 1.5″).
• Far Infrared sauna treatments detoxifies heavy metals, hydrocarbon residues, alcohol, nicotine, sodium and cholesterol.
• Helps liquefy fat cells, burns calories and Image of loss of cellulitecontrols weight. Improves and clears cellulite. Most effective way of burning calories. Burns up to 500 calories in one full session.
• Effective for treating sprains, muscle spasms and joint stiffness; relieves aches and pains.
• Improves your immune system by sweating at a lower more comfortable temperature than a conventional hot sauna.
• Increases overall health and resistance to disease.
• Sharpens senses and relieves stress, leaving you feeling refreshed and rejuvenated.
• Improves skin within a few minutes. Helps scars and burns. Acne, psoriasis and eczema conditions will also improve.
• This sauna stimulates endorphins of the brain and kills organisms like bacteria and parasites.
• Far Infrared sauna treatments energy penetrates deeply into the body producing a warming, relaxing and detoxifying effect.

Check out this link.  AWESOME  hints and recipes.  A great food list.

20 Reasons Why You Aren’t Losing the Weight

Are you trying to reach a goal weight/measurement/body fat% but having trouble doing so?
Stalled WEIGHT LOSS can happen for any number of reasons, but there’s a good chance your weight loss troubles are due to one or more of the reasons below:
1. You Just Started
Your body undergoes many new changes when you start a fitness program. If you went from eating processed food and couch potato to HEALTHY EATING and extremely active, it’s entirely possible you won’t lose a single pound the first couple weeks. Increased muscle glycogen capacity in response to more exercise is a big reason people don’t see weight loss at first.
2. You’re Being Impatient
It’s been a month and you’ve lost 5 pounds. Great! Or is it? To many, this is a failure. They aren’t getting back what they put in. Give it some time. Get it out of your mind that weight loss is a week to week event. Be happy about what you’ve accomplished. Progress is progress. Keep it up and it accumulates over time.
3. You’re Eating Too Many/Too Few Calories
Calorie intake is a tricky subject because eating too few calories is just as bad, if not worse than eating too may. It’s very difficult to overeat when you eat whole foods, so that’s why I focus on having people eat more food. It’s entirely possible you are not eating enough calories to LOSE WEIGHT. You need calories, and just as important – nutrients, if you expect your body to let go of its fat.
4. You’re Focused On Weight
Weight, weight, weight…we all seem to be obsessed about it. So much obsession, yet it’s so meaningless. Body transformation are about FAT LOSS. If you’re losing fat, you’re doing great. Put the scale away and buy some body fat calipers to track your progress.
5. You’re Not Including Strength Training
When most people think of losing weight, they think of cardio and long drawn out sessions on the treadmill, or running to lose weight. In reality though, strength training, not cardio is the real fat burner, and should be the focal point of every weight loss exercise routine.
6. You’re Not Very Active
Do you sit behind a computer all day? A little activity can go a long way. Sometimes a single workout followed by a day of inactivity just isn’t enough. Buy yourself a pedometer and track the steps you take in a day. If it’s less than 5000, you probably need to get moving a little more. A walk after dinner couldn’t hurt.
7. Lack of Sleep
How much sleep do you get a night? If it’s not 7-9 hours, you’re making your weight loss goals much harder to reach. Sleep affects everything from appetite to glucose metabolism. Make sure you’re making it a priority. Sleep helps you lose weight.
8. Too Much Stress
How is your mental health? Your “mental fitness” is an often overlooked part of a fitness program, yet there is such a strong connection between mind and body. Stress affects hormone levels, motivation, and weight loss.
9. You’re Being Inconsistent
A workout here or there isn’t going to get you anywhere. Consistency is a major key to success. The same goes for your diet too. You can’t expect to eat processed food whenever you get the urge and still make progress. Make a plan and stick to it.
10. You’ve Reached a Weight Loss Plateau
Weight loss plateaus are very common. Weight loss doesn’t occur in a straight line. You might lose 3 pounds one week and 1 the next. It’s unpredictable. However, if you’ve been stuck at the same weight for weeks, you might want to consider implementing one of these 8 tips for how to break a weight loss plateau.
11. You Don’t Need to Lose Any More Weight
Have you ever considered the fact that you are not losing weight because you don’t need to lose any more? If you’re already small in stature, the problem might be a lack of lean body mass, and not an excess of weight. Yes, you might have some fat to lose still, but fat loss does not always equal weight loss. See weight loss vs fat loss for a full explanation.
12. Your Workouts Lack Intensity
Are you just going through the motions when you exercise? Give your body a reason to change. You need to be pushing yourself to your limits when you work out. Don’t expect your body to drop the fat if you don’t physically show it it needs to. Besides fat loss, here’s another 8 reasons you should increase your exercise intensity.
13. You’re Not Really Eating Healthy
I can’t tell you the number of times people have told me they were eating healthy, only to find out that their diets were filled with processed foods once they showed them to me. Make sure you’re eating whole foods. The problem many people don’t realize is with their grain consumption. Not all grains are created equally. Cereals and breads can do more harm than good. Stick to whole grains. That means there should only be 1 ingredient (oats, wheat, etc).
14. You’re Eating Too Many Carbs
Before you freak out, I am not anti-carb. Carbs are necessary to efficiently fuel high-intensity exercise and central nervous system function. In reality though, glucose is what’s necessary, but that’s a debate for another day. The keyword is “efficiently”. Anyways, carbs should be eaten in proportion to activity levels. The more active you are, the more you’ll need. If all you do is a workout and then sit behind a desk, you don’t need hundreds of carbohydrate grams a day.
15. You’re Lacking Willpower/Motivation
Motivation, or lack thereof is a big problem for many people, and weight stagnation certainly doesn’t help things. What do you do? You find that source of inspiration that got you started in the first place, or you pick one of these 101 ways to get motivated to lose weight. I also send out motivational tweets on Twitter, so if you could use a little extra motivation, perhaps you should click the button below and follow me there.
16. You Have a Medical Condition
Yes, there are medical reasons for why you are not losing weight; however, these affect a very small percentage of people. Understand that a low thyroid is many times an effect of a poor body composition and lifestyle choices, and not the cause. That being said, some people have legitimate medical issues, and if you think you’re one of them, definitely talk to your doctor. Medications can also make it more difficult to lose weight.
17. You Haven’t Learned the Art of Grocery Shopping
You’ve probably already heard the golden rule of shopping – shop the perimeter of the grocery store. That’s where 95% of the healthy food is. A few other things to keep in mind are:
Don’t shop on an empty stomach.
Establish a shopping routine.
Make a list and plan your purchases beforehand.
Pay with cash. This forces you to stay within budget, and keeps the processed “extras” out of your basket.
18. You’re Over-Snacking
For many people snacking goes hand-in-hand with sitting at your desk, or watching TV. These calories add up fast. In addition, many of the 100 calorie snacks from the stores are just empty calories that do nothing to help you lose weight. Make snacking work for you. You don’t want it to just not hurt you, you want it to help you. If you’re intent on snacking, at least consider eating one of these healthy snack ideas instead.
19. Your Metabolism Has Adapted
Prolonged calorie restriction can wreak havoc on your metabolism. Your body adapts to calorie restriction by slowing its production of many hormones such as thyroid. You can combat this though through cheat meals, exercise, or any one of these other 8 ways to boost your metabolism and fat loss.
20. You Still Haven’t Changed Your Lifestyle
As I’ve preached over and over again, successful long-term weight loss doesn’t come from dieting, it comes from changing your lifestyle. If you’re the person who jumps on and off diets, you need to take a different approach to weight loss – one that focuses on lifestyle changes. Weight loss is a side effect of healthy living.

The 15 Best Fat-Burning Foods

Stock your fridge and pantry with these fat-burning essentials

January 13, 2012
1. WALNUTS All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. The real fat hero in most nuts is monounsaturated fats Walnuts are actually a rich source of omega-3s. One ounce provides almost 3 g of alpha-linolenic acid.
2. GINGER Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery It has also has been shown to boost calorie burn when eaten.
3. OATMEAL This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.
4. AVOCADO The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning. Avocados also contain a very interesting carb called mannoheptulose, a sugar that. actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.
5. SALMON This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage.
6. SOYBEANS (EDAMAME) Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorieintake.
7. WATER This just may be your best ally in fighting body fat Studies have shown that drinking 2 cups of cold water can boostmetabolic rate by 30%. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5 pounds of bodyfat!
8. FLAXSEEDS They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
9. GRAPEFRUIT A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4 pounds over 12 weeks--and some lost more than 10 pounds without even dieting! Results were likely due to grapefruit's ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
10. HONEY Yes, it's a sugar, but it's fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body Honey is also a rich source of nitric oxide (NO) metabolites; ultimately that means it actually encourages fat release from the body's fat cells.
11. PEANUT BUTTER Another source of helpful monounsaturated fat that can actually aid fat loss. What's funny is that many food manufacturers make low-fat peanut butters! Of course, they replace these healthy monounsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don't add the type of fat you surely want to avoid--trans fats.
12. EGGS Yes, we listed eggs in the muscle-building foods. So how can it also be a fat-burning food? Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day but also lose significantly more bodyfat.
13.CHILI PEPPER FLAKES Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake. The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.
14. BROCCOLI This fibrous carb doesn't provide many net carbs or calories, but it can make you feel full--one reason why it's a great food for getting lean. Broccoli also contains phytochemicals that can help enhance fat loss
15. OLIVE OIL Like avocados, olive oil is a great source of monounsaturated fats. Not only do they lower levels of the "bad" type of cholesterol and improve cardiovascular health, but they're also more likely to be burned as fuel, which means they're less likely to be sticking around your midsection.

Can Eating Fat Really Make You Lean?

This is a question that I get asked all the time by many of my clients and friends who are trying to lose fat/weight, gain muscle and embark on a healthier lifestyle.  By adding healthy fats to your diet, you give your body the go-ahead to let go of the storage of fat from your body because of the fact that your body ceases to feel deprived.
The key to including healthy fats in your diet is portion control.  Healthy fat normally takes 4 hours to digest which helps to keep your body feeling full for longer.  This prevents you from reaching for unhealthy, sugar and calorie loaded snacks for a quick-fix.
When you hear the word ‘fat’, what thoughts run through your mind? ‘Avoid at all costs’, ‘Will make me gain weight’, or ‘Not part of a healthy diet’? Many people still have a negative perception of dietary fat and believe that in order to look good, fat should be excluded from your meal plans.
Unfortunately, this thought process is flawed in many ways and if you don’t correct yourself, it could hold you back from not only promoting optimal health, but looking your best as well.
Let’s have a quick look at some common misconceptions you may have.
Dietary Fat Will Make You Gain Body Fat
Hands down the biggest reason most people limit their fat intake is because they feel fat will turn to fat. Remember that just because you eat fat, it doesn’t mean it automatically gets deposited as body fat. It is a lot more complicated than that. There is a whole digestion process that takes place and it’s only when you overdo it (or any other nutrient for that matter) that there’s a problem.
Even carbohydrates and protein can get converted into body fat if you take in more than you need. At the end of the day calorie and activity balance determines whether fat is gained or lost – so that’s what you must focus on.
At nine calories per gram it’s important to be aware that fat does contain over twice as many calories as protein or carbohydrates (the others come in at four calories per gram each), so use this information as you calculate your daily calorie intake and plan for some smaller serving sizes of fat.
Low Fat Diets Are a Healthy Way To Eat
Over and over you’ve heard about high fat diets increasing your risk of developing heart disease and some forms of cancer. As obesity is rising at an alarming rate, more and more people are being told to limit the amount of fat they are consuming as a way to battle these two conditions.
What you must remember here is that in general it’s the highly processed high fat foods that are causing the problems. We are eating too many fast food meals of hamburgers and French fries, donuts, pastries, fried foods and creamy sauces, all which are laden with saturated and trans fats, often sugar, and not to mention calories as well.
Additionally, there are different types of fats, and the type you eat will have a large influence on how they impact the body. Too much saturated fat, the type that’s found in all the foods listed above, will act negatively in the body and promote disease. This is the type that also raises blood cholesterol and triglyceride levels significantly, often leading to heart disease.
On the other hand, if you consume mostly monounsaturated or unsaturated fats, your overall blood cholesterol profile will improve, as will your overall health in general. Good fats will benefit your heart, metabolism and immune system function, protect the internal organs, regulate reproductive hormones, maintain body temperature, and help with digestion – amongst other things.
Common fat-containing foods
Different foods contain different ratios of fatty acids:
• Saturated fats – sources include fatty cuts of meat, full fat milk, cheese, butter, cream, most commercially baked products such as biscuits and pastries, most deep-fried fast foods, coconut and palm oil.
• Mono-unsaturated fats – sources include margarine spreads such as canola or olive oil based choices, oils such as olive, canola and peanut oils, avocado, and nuts such as peanuts, hazelnuts, cashews and almonds.
• Polyunsaturated fats – sources include fish, seafood, polyunsaturated margarines, vegetable oils such as safflower, sunflower, corn or soy oils, nuts such as walnuts and brazil nuts, and seeds.
Sources of omega-6 and omega-3 fats
Polyunsaturated fats can be divided into two categories:
• Omega-3 fats are found in both plant and marine foods, although it is the omega-3 fats from marine sources that have the strongest evidence for health benefits (including reducing the risk of heart disease). Plant food sources include flax seeds and oil, canola and soy oils and canola-based margarines. Marine sources include fish, especially oily fish such as salmon, mackerel, tuna and sardines.
• Omega-6 fats are found primarily in nuts, seeds and plant oils such as corn, soy and safflower.
How Fat Helps With Weight Loss
In the context of weight loss, dietary fat can prove to be quite helpful. Having the healthy variety in the correct serving size will help to provide a long-term, even supply of energy so you can make it through your day without experiencing energy lulls and tiredness.
Additionally, it is also the macronutrient that is broken down most slowly therefore will help prevent hunger from getting too high between meals. Anyone who’s ever been on a fat loss diet knows that when hunger strikes, will power often fails. All it takes is a small amount of fat in your meal to make a huge difference in satiety level.
Serve Up Your Fat Correctly
Now you know that healthy fat in moderation is perfectly acceptable (and in fact desirable) on any diet program, let’s talk about how to add it to your meal plan. The following are examples of one serving of healthy fats for the average 55-65kg (120-140lb) woman. Depending on your activity level, try and include two to three servings each day based on your own calorie requirements.
• 15 almonds
• 1 tbsp natural peanut butter
• 1 tbsp olive oil or flaxseed oil
• 60g (2oz) avocado
• 10 half walnuts
• 100g (3.25oz) salmon (which is also a significant source of protein)
So don’t fear fat any longer. Be smart about the type of fat you choose and how much you dish up onto your plate. If you do, you may well be surprised to find yourself becoming significantly leaner as well as experiencing much more energy all day long.
Written by: Sue Heintze

I am going to try this AFTER competition!

Paelo Recipe.

Vanilla Bean Cupcakes

1 cup coconut flour
... 3 teaspoons baking powder
1/4 teaspoon sea salt
8 eggs
1/2 cup raw honey
1/2 cup coconut oil, melted
1/2 teaspoon vanilla powder or 2 teaspoons vanilla extract

1.Preheat oven to 325 degrees
2.Whisk together flour, baking powder, and salt in bowl. In a separate bowl mix eggs, honey, oil, and vanilla on medium speed for 15 seconds. Slowly add flour mixture until combined, batter will be thick.
3.Use a large ice cream scoop to place batter in cupcake lined tin.
Bake 20-25 minutes, until lightly browned on top.

Creamy Chocolate Frosting

1 cup creamed coconut, coconut mana, or coconut butter
3/4 cup coconut oil
14 ounce can coconut milk (full fat)
1/2 cup raw honey
3/4 cup cocao powder
1.Using whisk attachment, cream creamed coconut and oil until fluffy. Add coconut milk, honey, and cocao, mix until combined. Chill for 10-15 mins. Pipe or spread onto cupcakes after they have cooled. ...

No comments:

Post a Comment