A Little Glimpse of My Life

HAPPY THANKSGIVING ALL! Hope you Didn’t indulge too much. 

I came across this sometime ago while in the grocery store, but it was one of those items that I always bypassed until earlier this week. This “Yellow Corn Cereal” looks rather bland, but it’s great! Think of the cereal Kellogg’s Corn Pops…..it is the same thing without the preservatives. It’s puffed corn. That’s it! I’ve eaten it plain, with salt like popcorn, or salt and Splenda like kettle corn, or just with Splenda like Corn Pops cereal. I tried eating it with milk, but it got soggy too quick. Either way, it’s an alternative to the typical “carbs” we tend to eat, it’s very light in your stomach, and best of all, it’s only $1.00 per bag with 11 servings. Try it and see how you like it. Here is the nutritional content:

Alf’s Natural Nutrition Ready to Eat Yellow Corn Cereal
Ingredients: whole yellow corn
Serving Size: 1cup (16g)
Calories: 60
Fat: 0
Cholesterol: 0
Sodium: 0
Potassium: 50mg
Carbs: 12g, Fiber 1g, Sugars 0g
Protein: 2g  

These are for all you peanut butter junkies out there. I don’t know if I have already posted these or not but either way….they are dang delish!
(1) Peanut Butter Yogurt
1 tub fat free Cool Whip
4tbs peanut butter
Mix all ingredients. Let sit in freezer about 5-10 minutes. It gets solid and has the consistency of frozen yogurt….guilt free!
 (2) Peanut Butter Protein Mix
1-2tbs peanut butter
2tbs honey
1 banana
1 scoop EFX NF Pro vanilla protein powder
Mash banana in bowl. Add remaining ingredients and mix. Can be eaten by itself, with crackers, or on rye, Ezekiel, or whole wheat pita bread. The mix is very sweet so you may want to make adjustments to the honey or bananas.

Another question I get frequently is “Do you ever eat bad,” to which my response is, “HECK YEAH!!!!” If I never did, it wouldn’t be as easy to remain so lean. Here are my thoughts on “off meals”.
1)WHATCHA CALL IT?? I prefer to call them “bliss meals.” A “cheat meal” has such a negative connotation and makes me feel like it is something I should not be eating at all. I think that’s part of the reason why people beat themselves up over their off meal. The bottom line is it tastes good and I’m going to enjoy EVERY bite of it without the guilt!  2)OFF MEALS ARE GOOD. After adhering to such strict nutrition during a competition season like I do, what would be considered “junk” for others is actually good for me because  my body needs the shock of higher fat/sugary foods for a short period of time. It’s sort of like rebooting your computer after it has been running continuously for days. It needs a break to continue running effectively. Think of junk food for a competition body as the same.
3)ENJOY  THEM. Remember, that your ability to adhere to a nutritional plan is mental. If you beat yourself up over a few brownies , a slice or 2 of pizza, and a liter of pop (soda), then you don’t even get to enjoy your meal because you are so worried about its caloric value and all the cardio you’ll have to do after. Forget about it and enjoy the dang meal!!
4)WHEN TO EAT THEM. You have to learn what works for you. Preplanned bliss days don’t work for me b/c it is too structured for my off season. If I want to eat it I do, then I make nutritional changes throughout the day (if I eat it early) or the next day as necessary (if I eat it late). Many people do preplanned off days so they can structure their week accordingly. I’ve also see people do rotating days. Try different methods and see what works.
5)MODERATION?? I was taught that “moderation is key.” Unfortunately “moderation” of certain foods has never been my strong point. When it comes to “bliss meals” I’m an all or nothing kind of girl. (Not the best quality, but it’s me.) I’ve learned that I can’t buy an entire pack of cookies and just eat 3……..the whole pack always seemed to disappear!  (LOL). What I do is only buy what I will eat during that one meal. It does make it a bit more expensive, but it is only an occasional thing. If I order a pizza I eat what I want and give the rest away (never throw away b/c I don’t like to waste). I can’t bring gallons of ice cream, big bags of chips, or multiple king-sized anything into my house. It just won’t work. And the hide it in the back of the pantry trick doesn’t work either. My “food weaknesses” just can’t be in the house, or if they are, it just makes it more difficult for me. If moderation works, for you great. If the tempting food has to be in the house, maybe you can try and ask others to not let you know when they bring it in or to keep it out of your sight.

Like I said before, learn what works for you through trial and error. Don’t hold something as a definitive truth just because someone else said it worked. Be a skeptic, try it for yourself, and come to your own conclusion.
Good luck!

People always ask me how I am able to remain lean for such long periods of time. There is no “secret” answer; it just takes a lot of preparation and discipline. In my opinion, it takes more of the former than the latter. I thought I would share a few things that I do to make life easier while living in “The Land of the Lean!”
1)How it works. The pictures show the process my food goes through from grocery store to meal ready. EVERYTHING is premeasured, weighed, and packaged…..at least during the season. I’m more lax with the scale during the off season.
2)So what’s in the pictures? It is 15lbs of chicken, 4lbs extra lean ground turkey, 4-16oz cartons of Egg Beaters, 2-10oz packs of extra lean deli meat, 6lbs of sweet potatoes, ½ pack of Uncle Ben’s instant brown rice, 2 bushels of asparagus, 2 red peppers, 2 orange peppers, 2 chopped cucumbers, 1 large purple onion, 1-16oz pack of sliced mushrooms, ½ bushel of spinach, and about 46 egg whites. I had enough food cooked, measured, and eventually frozen for 2 additional weeks. (How’s that for preparation?)
3)I cook because I have to. I have learned to enjoy it over time and have become quite the chef in the kitchen. I never use the excuse “I can’t cook!” because initially, I couldn’t do it so well. But FYI, you learn to do what you have to to get the results you want!
4)I look for bargains EVERYWHERE! Eating clean is as expensive or inexpensive as you make it. There are certain things I just refuse to pay outrageous prices for….unless I have no choice. I have learned when and where to shop to get the best bargains. (Notice the discount prices in the pictures. I spent $18 on what would typically cost $40).
5)The preparation involved is worth the long-term benefits. So what if you have to spend 6-8 hrs of your weekend preparing your food for weeks in advance. You would definitely spend more time than that doing cardio if you chose to eat out….think about that!
6)Get creative! People assume all I eat is chicken, broccoli, and oatmeal. My question to them is this: even when you eat junk, do you eat the same thing every time? No! If you are bored with trying to eat healthy it is because your menu and preparation of the food is boring. “Food” is never boring, it is always the hands that prepare it that are drab. When was the last time you checked out the food network and got some ideas for creative healthy meals? You should try it sometime.
7)I ALWAYS travel with food. I laugh when people blame their poor nutritional choices on travel. Do you know how much you can put in a cooler that fits in a carry on suitcase? The attached picture has 39 meals. That is almost 7 days worth of food. And YES, it ALL fits in my carry on suitcase with room to spare.
Hopefully you learned something that you can take with you and try out for yourself. When you get it down, let me know how it works, or feel free to add your own alternatives or comments……and then come on over to the “The Land of the Lean”….it ain’t so bad….really!  

When many people decide to compete they get the idea after going to a show or witnessing the transformation of others, but most have no clue where to start. This 4 part series I wrote last year that was published in Natural Muscle Magazine explains how beginners can make competiting a bit easier. Hope you find it useful.

Congratulations! So you’ve decided you want to compete in a Bodybuilding, Fitness, Figure, or Fitness Model Competition. You are motivated and eager to get started. Your workout routine is flawless and people at your gym are cheering you on. You’ve heard that you have to eat…..alot and know that this includes a seemingly infinite amount of protein.  But exactly where do you get started on the right dietary and nutritional path to success? Following these brief beginners tips will make the transition a bit less stressful and improve your likelihood for success.

Seek a Competition Qualified Nutritionist
Although many nutritionists and registered dieticians have a plethora of expertise and experience, finding one that has specific experience working with others in the fitness industry is imperative. Start by asking competitors whose physiques you admire who they work with. Talk to trainers, coaches, athletes, and do your research. Once you find a nutritionist, ask to see pictures of several of their clients. Rates are usually not cheap, but you often get what you pay for. This is an investment you definitely want to make. If you are serious about competing AND winning, a nutritionist is usually something you have to add in to your competition budget, at least until you feel you have learned enough to adjust your diet independently. In time you will find that you can adjust your training according to how well you adhere to your nutritional plan.  

Plan, Plan, Plan
Food preparation is one of the biggest components and often the biggest downfall of competition prep. If you have limited time, it typically requires you to plan your 6-8 meals per day ahead of time. It may sound simple, but when you consider that you will probably be dieting for 13-16 weeks, that is between 546 and 672 meals to prepare. Without adequate planning it is easy to run out of food, skip meals, or cheat on your diet.  People tend to eat the same 6-10 dishes without even realizing it. Figure out what you eat, what you enjoy, and sit down and strategically plan your meals. Of course as the competition date approaches, you may have fewer options, but that is still a ways off.

Prepare Ahead of Time
If you know you will be traveling, or unable to return home to grab a meal, make sure you have enough food to take with you before you leave the house. There is nothing more frustrating than going somewhere and getting stuck or taking longer than expected and realizing you have no more food and it is past time to eat. Always carry more than what you need. You may feel like you look silly lugging around several hours worth of food in your mini cooler, but you will certainly be thankful when an unexpected mishap occurs and you are fully stocked with meals.

Find a Support system
Eating healthy requires discipline. Competition dieting requires even more intense discipline. Although many will support you in your endeavors, others will make seemingly harmless comments that may entice you to skip a meal and “treat yourself” to lunch or happy hour. Surround yourself with others who understand the intensity of your journey. For many, the end is particularly tough, as it may require you to temporarily remove yourself from various settings, people, and situations. Just remember, it is only temporary. If your friends and associates truly care about your efforts, they will understand.

Reassess Progress and Goals Weekly or Bi-weekly
Nutritional planning is not a one size fits all method. Your physique will undergo weekly changes and your diet must be adjusted accordingly. Don’t make the mistake of assuming that because a depletion technique or type of food worked for one person, it will work for you as well. Take time to look at your transformation, consult with your nutritionist, and get critical about the results you want so he/she can help you achieve success.

Although these tips do not guaranty you a first place finish in your initial competition, they will help provide a basic foundation when considering nutritional planning for a show. 

This is an ironic post that follows my “This is Why You’re Fat” post a few days ago.

As I was making the 4hour drive from Cali to Vegas this evening for the Olympia Weekend, it was time to eat, so as I was munching on my turkey omelet I started thinking about different foods I CAN’T have right now. Then I started craving them…ugghhh!!. So here is my list. Anyone who is prepping for a contest…..DO YOU FEEL MY PAIN? LOL. Please feel free to add to the list because I will eagerly seek out new treats in the off season.
1)       1 KFC biscuit
2)      ½ gallon Blue Bell Cookies n Cream ice cream
3)      2 Otis Spunkmeyer sugar cookies and 1 oatmeal raisin cookie
4)      1 scoop Baskin Robins Gold Medal Ribbon ice cream
5)      1 pint Tillamook Pistachio almond ice cream
6)      5 mini Snicker bites
7)      1 Dutch Crunch  and 1 Powdered doughnut from Dunkin Doughnuts
8)      1 slice chocolate pecan brownie and 1  cream cheese Danish from Panera Bread
9)      1 veggie burrito from Chipotle
10)   Tons of fruit!!! (Yes, fruit. I can’t have it when prepping.)
11)    That new pan stuffed crust on top pizza from Pizza Hut
12)   1 bottle of Moscato Allegro wine (all to myself)
13)   2 bowls of Honey Bunches of Oats with Almonds cereal
14)   5 french toast sticks from Shoney’s (do they still have that restaurant?)
15)   Ambrosia  and banana pudding from Louisiana
16)   2 pieces Texas Toast with extra garlic butter
17)   3 bread rolls from Texas Roadhouse with the Cinnamon butter
18)   1 small Reece’s Pieces Blizzard from Dairy Queen
19)   1 huge slab of wedding cake
Ok, I’m done! My drool has completely destroyed my keyboard!

PLEASE don’t forget to vote for me (JUMPER11) daily at the link below.
http://www.bodybuilding.com/2010-bodyspace-spokesmodel-search-women.htm

I came across this website some time ago on the Bodybuilding.com or the Musculardevelopment.com forums. At times when I wonder why I live a healthy lifestyle I look at it. And when people criticize me for being "too healthy" I send them to this site. You’ll never look at certain foods the same again…….Enjoy! http://thisiswhyyourefat.com/

Please vote daily: http://www.bodybuilding.com/2010-bodyspace-spokesmodel-search-women.htm

For this week’s series of blogs, my focus will be on common mental health issues associated with athletic lifestyles. I use the term “athletic” as it covers all spectrums and is not limited to the fitness and bodybuilding community. My first segment discusses Binge Eating. It’s something that happens to the best of us, and is often joked about, but can become a serious issue. Binge eating can be classified as one of the characteristics of the eating disorders Anorexia and/or Bulimia. By definition a “binge” is eating in a discrete period of time an amount of food that’s considerably larger than most individuals would consume under similar circumstances (American Psychological Association: Diagnostic & Statistical Manual of Mental Disorders, 4th edition). A “discrete period of time” is defined as less than 2hours. 

Putting it in perspective, it is the entire bag of cookies you ate in one sitting. It’s the 2 entrees  and 2 desserts you ordered and ate by yourself at Appplebees. It’s the entire 2 .5lb bag of M&Ms or the 4 Big Macs you consumed. For many of us, this comes immediately following a show or on “cheat days”. Although not healthy, ocassional binges are not too harmful, they just take a toll on your body and your mind. If it’s an occasional event, Don’t go out and kill yourself with cardio because of the guilt. Take it as a loss and start fresh the next day….I don’t care how perfect your diet is: YOU ARE HUMAN and you will slip. Pick yourself up, dust yourself off, and keep going. It’s when the binges become repetitive that it’s problematic. My worst binges were during my first year as a competitor. I’ve downed a large stuffed crust pizza, an entire Chipotle burrito (I really paid for that), a half gallon of ice cream, two-2 lb bags of M&Ms, and almost 2 bucket-o-fries from McDonalds(they don’t even make that size anymore. It was the super-sized cup stuffed with fries). These were each in individual sittings…but obviously far too much food for one person to consume. These days I know a lot better and my binges are far and few in between…..but the point is that I still have them on occasion.

I raise this issue becasue after reading several posts on forums, blog sites, and discussion boards, I truly feel like many people struggle with chronic binge eating to a much more serious degree than is disclosed. My point is to bring awareness to the problem and enlighten others who struggle. If it is truly a problem that is of concern, I’ve provided a few resources below that can provide additional information. PLEASE use the information as you see fit or pass it along to others.

www.binge-eating.com

www.mayoclinic.com/health/binge-eating-disorder

www.renfrewcenter.com

www.nationaleatingdisorders.org

If it takes 3 years to gain 100lbs, it’s not going to take 3 weeks to lose it! People seem to forget that when it comes to weight loss. Weight GAIN is the easy and often fun part, while weight LOSS is more difficult. A mind shift and lifestyle change is the only way to get it off and keep it off. There are no alternatives. This is why it’s so frustrating to see people buy into all these weight loss “gimmicks” thinking they will work long term. They buy the food which promises to “….feature foods with low-glycemic “good” carbs, soluble fiber to help promote a healthy heart, and protein to help you feel full longer….”  Others use the point system and pretty much let you believe as long as you stay within your point range you will lose weight and be healthy….even if all your points come from cookies or chips….Yeah, right! I guess these “gimmick plans” conveniently forget to disclose that the prepackaged food is loaded with sodium and that poor choices in choosing foods on the point system can lead to nutritional deficiencies. I’d say that is pretty pertinent information to know.

Forget the weight loss gimmicks folks! Get serious about it. If you have $300/month to spend on prepackaged food, take that money and spend it on a qualified nutritionist and trainer. It’s an investment that definitely has a return. Learn to take responsibility for your own nutrition and don’t leave it in the hands of others. If you are seeking cheaper alternatives, I would suggest various books that discuss “eating clean” methods and offer recipes and weekly shopping lists. If you are willing to spend money on clothes and electronics that are eventually discarded, why not think about investing into your life, which will hopefully last much longer! It’s your life to lose! Don’t sell yourself short with your own health. Victory is so much sweeter when you’ve worked to achieve it! Best of luck to you!  

Part 5 of my Health Segment Blog discusses how you can easily Travel with Food. When traveling for business or leisure, people tend to think they have to sacrifice routine healthy eating  do to lack of accommodations. When traveling with food situations are as accommodating as you make them. Ihave traveled both nationally and internationally packing up to 2 weeks worth of pre-measured meals using these methods. I have yet to have any of my food confiscated.

1) Use Frozen Meats as Ice Packs. If you choose to bring your food on a plane you can’t use frozen ice packs. Put several pounds of meat in Ziploc baggies, freeze, and use as make shift ice packs. When you get to your destination the meats may be partially thawed, which saves time with food prep upon arrival. Options: Also try using frozen packs of veggies that can be used or discarded after your trip.

2) Pre-measure Food Prior to Departure. You never know what your travel situation is going to be like, so have several meals (or most meals) pre-measured and organized so you can just grab and go. It saves lots of time when others are ready to enjoy activities or you have to attend business meetings and already have your meals prepped and ready to go. Options: I measure each meal for the day, put it in a Ziploc freezer back with the meal number, and put all 7 of the days meals in a gallon freezer bag with the day of the week written on it. I do this in advance for each day of my trip.

3) Consume Low Oder Foods on Planes. Although you have to eat every few hours, you should also be considerate of those around you. Smells foods travel quickly in contained spaces like planes. Eating tuna from a pop-top can may not win you over among passengers or get you a desired upgrade to first class. Try eating foods such as extra lean turkey bacon which is easily prepared before hand and has very little oder. Also try different variations of protein muffins such as chocolate, pumpkin spice, and lemon.

4) Check Creamy Foods in with Luggage. Contrary to what people think, the airlines will not discard your peanut butter, salad dressings, mayo, etc, IF they are checked in with your luggage. Just make sure the containers are properly sealed and cooled. I usually put a separate cooler in with my luggage that contains ice packs and liquid foods, condiments, etc.

5) When All Else Fails Use Protein Powder.  As long as it is in its powdered form, protein powder cannot be confiscated. Measure several servings in ziploc snack bags to bring on the plane. You can mix and consume on plane with no oder. The biggest problem I have found with consuming protein on a plane is that it is not easily mixed with out a shaker and can get messy when trying to pour into desired containers. 

Choosing to travel with food requires a bit of preparation beforehand, but can definitely be worthwhile. Using some of these food traveling techniques will guaranty you make it through security, travel effortlessly, and maintain your healthy eating routine despite having to jet set across the country.

Today’s Workout: shoulders, back, calves. Cardio: 30 minute elliptical.

1) upright row 3×10               5) straight bar O.H. press to calf raise 3×10

2) bent over lat raises 3×10    6) close grip pull down 3×15

3) overhead press 3×10          7) straight bar front lat raises 3×10

4) MTS low row 3×15