Monthly Archives: June 2014

Fried Rice (CAULIFLOWER) With Scallops

image

Calories              265

Protein                 33

Carbs                    31

Fat                          1

Ingredients & Directions

Step 1:

*Using a food processor (I use my Cuisinart Smart Stick) chop up 250g of cauliflower and set aside

*dice ½ cup of red peppers

*dice ½ cup of zucchini

Step 2:

*In large bowl mix 8 oz large scallops with fresh lemon juice and spices of choice (I use ginger, garlic and pepper) and set on grill

Step 3:

*While scallops are grilling warm up frying pan and add red peppers, zucchini and garlic

*When veggies are partially cooked add cauliflower and2 tsp of Hot & Spicy Szechuan Stir Fry Sauce

*Stir fry all veggies together

Step 4:

*Remove cooked scallops from grill, cut in ½ and mix into veggies

ENJOY!

Things a Bodybuilder (ME) Cannot Live Without……..

image

1. Kitchen Gadgets – They are like accessories and travel with me at all times. These gadgets include my food scale, measuring cups and spoons, tupperware and shaker bottles. My family still gets a bit embarrassed when we go out to eat and I pull my gadgets out of my purse. Gotta stick to those macros!!

2. Peanut butter and/or Powdered Peanut Butter – WHY oh WHY does it have to taste so damn good!! I don’t dare have P28 Signature Blend in the house while I am cutting, I can usually control myself but that stuff is like crack. For safety I stick to PB2 while prepping for shows.  Otherwise I must have my P28.

3. Food Porn – I am not sure if it is a form of torture or what but I love looking at food porn! Many of us bodybuilders post pictures on Facebook, I read magazines and I surf the internet to research menus at restaurants, I guess kind of like a wish list. Diners, Drives-In and Dives is my favorite TV show.

4. Logs for Workouts and Diet – We should all have and follow a structured workout plan. We need the logs to follow the plan and track all of those gains we are making!!  I plan my menu days ahead so I know what I am eating and make sure I’ve met my macros.  Thank goodness for myfitnesspal.com that calculates everything for us – what did they do back in the 80’s? I wont’ even start on 80’s workout apparel.

5. Walden Farms – Any of it but mostly the pancake syrup and caramel dip. I think the pancake syrup is the best and I use it on my egg white pancakes, chicken, sweet potatoes, oatmeal….well you get the picture, I cannot live without it. Mixing PB2 and the caramel dip is like candy.

6. Newest workout apparel – We all LOVE our shirts with cleaver slogans! My newest obsession are socks from the Sox Box, Reebok shorts and well…..really any good looking apparel.  Of course my custom made chucks are my favorite shoes, we all lift in converse shoes right!?!

7. Supplements – We look for the tastiest protein powder, BCAA’s and Creatine. That is all I need and I CAN live without all the other crap.

8. Body Work – Many people might think that massages are a luxury but I see them as a necessity to keep me injury free.  I get a massage every 4th week at the end of my deload week to ensure my body is ready to go for another 3 weeks of heavy lifting.  I also see my chiropractor every 3 weeks to make sure everything is in alignment.  We want our bodies in proper alignment to make sure all the neurons and muscles are properly firing. Ever try cupping massage? It is amazing on those super tight muscles (my IT bands and adductors).

9. Weight belts and straps – more accessories – what every girl likes.

10. Bags – We gotta bring all of our accessories into the gym and we MUST travel with a cooler bag. My cooler bag is carry on friendly for when you travel on the airlines.  Note – when traveling make sure your ice packs are frozen solid when going through security or else they will take them away!

Recipe Catalog 02/14-06/14

fork

I was curious to see how many recipes I’ve posted since February and was pleasantly surprised to see so many! I created a list which I will continue to update for when we are all looking for something different to eat. I am not that great in the kitchen so every recipe is easy, the macros are listed and I think they are tasty. Look for these recipes under the RECIPE TAB, in the archives or use the search button. ENJOY!

  1. Bison Stuffed Peppers
  2. Egg White Pancakes
  3. Morning Flat Bread Pizza
  4. Peanut Butter & Bacon Wrap
  5. Easy Egg White Oatmeal Pancake
  6. P28 Flatbread Pizza
  7. Egg & Veggie Muffins
  8. Cranberry Sauce
  9. Turkey & Cranberry Panini
  10. Cran-Apple Turkey Burger Over Cabbage
  11. Peanut Butter & Banana Panini
  12. Cauliflower Pizza Crust
  13. Cauliflower & Ranch Puree (mashed)
  14. Chocolate Strawberry Protein Fluff
  15. Spaghetti (Squash) Dinner
  16. Chicken & Pumpkin Casserole
  17. Egg White Salad
  18. Chocolate Protein Muffins
  19. Protein Peanut Butter Cookies
  20. High Protein Chips N’Salsa
  21. Rhubarb Apple Peanut Butter Oatmeal

 

 

Rhubarb Apple PB Oatmeal

image

This is one of my favorite bedtime snacks. I always have a hearty & satisfying bedtime snack to make sure I sleep well.

Calories              296

Protein                 19

Carbs                     46

Fat                           4

Ingredients & Directions:

*put 1 cup of water on to boil then add ½ cup of old wessex 5 grain cereal

*while oatmeal is cooking, dice up ½ cup fresh rhubarb and sauté with cinnamon, ground clove and truvia until cooked (mushy) – you can use any spices that you like

*when rhubarb is cooked (mushy) add ½ cup unsweetened applesauce and mix together

*in a bowl add cooked oatmeal, cooked rhubarb applesauce combination and ½ scoop (16grams) of peanut butter protein powder and ENJOY!

5 Simple Steps to Help Avoid Injuries

cover 6

An injury to an athlete can cause a wide range of emotions including denial, anger and depression. Athletes may also feel fear and anxiety about losing those gains and feel like they have lost their identity. Unfortunately not all injuries can be avoided but we can take simple actions to help avoid what we can. Listed below are my simple suggestions:

1. WARM-UP PROPERLY! By warm-up I do not mean hop on a cardio machine for 5 minutes, step off and then swing your arms and legs around in funky windmill movements (I see this so often in the gym). I believe you need to start with stationary mobility(ball release and foam roll), followed by dynamic flexibility and then activation. Taking the time to warm-up before EACH workout could save you from weeks of lay-off due to an injury. Make sure you are foam rolling properly – work on specific tight areas and hold the foam roller on trigger points for about 20 seconds. Fast rolling over your body will not relieve the knots. YES, it will bring blood flow to the area but you want the knots to release to get those muscles to their optimal lengths. Remember LENGTH-TENSION RELATIONSHIPS which refers to the length at which a muscle can produce the greatest force. My warm-ups usually take about 15 minutes. Detailed below is what a leg day warm-up looks like:

a) Ball release – Use a small ball to stretch and mobilize the soft tissue and the joints of the foot. Slowly roll the ball back and forth between the toes and the heel. Followed by hamstring pin & stretch technique with a softball.

b) Foam rolling – I roll my gluteal area, I-T band, lateral quad and lateral hamstring, thoracic spine and lats.

c) Stationary mobility – spinal rotation, roll backs, kneeling hamstring stretch with foot rotations & FABER stretch. I am moving during these mobility exercises but they are all done on my mat.

d) Dynamic flexibility – spider mans with rotations, pigeon stretch, down dogs, walking calf, walking lunges with rotation, lateral lunges for adductors. All done moving across the floor.

e) Activation – clamshells with band and bridges.

NOW I am ready to squat and deadlift!!

2. VOLUME – Have a plan and do not over train. I see people training for 2 hours at a time – this is not necessary. Have a proper training program for the week and look at total volume. Remember you don’t have to do every single exercise to make the gains – be wise!

3. DELOAD WEEKS – I’ve mentioned the importance of deloads weeks in a previous post. Look under my training updates from the post dated 1/20/14 for further information! Deload weeks are a MUST and should be scheduled into your training routine. I deload every 4th week!

4. SLEEP & REST – I make sure I get to bed early and aim for at least 7-8 hours of sleep every night. I also rest daily by either having a nap or just rest with my feet up for 20 minutes. I listen to my body and when it needs a nap, I take one! Not only does adequate rest helps prevent injuries, but experts say that well-rested athletes are able to train harder and more effectively, getting more out of training sessions. Rest is an important part of proper training and can make you stronger!

5. SUPPLEMENTS & NUTRITION – Proper nutrition can affect your performance and there is plenty of well-researched and documented facts to prove it. However there is little research on whether or not your diet can prevent injuries. I believe proper nutrition can help you recover, therefore reducing your risk for injury. I plan my macros for the day around my workouts to make sure I have the fuel I need before my workouts and the proper fuels afterward to recover. I also take BCAA’S and creatine. A well fueled, rested and properly trained body will continue to run at peak performance!

 

 

Protein Peanut Butter Cookies

 

pb cookies

AGAIN – I don’t share and enjoy these all to myself in one serving!!!

Calories             372

Protein                 36

Carbs                    37

Fat                           8

Ingredients & Directions:

*1 scoop peanut butter protein powder

*1/2 cup pumpkin puree

*3 TBSP egg whites

*2 TBSP powdered peanut butter

*1/4 package (25 grams) of sugar free/fat free vanilla instant pudding

*1/2 TSP baking powder

*1 TBSP Nestle’s mini chocolate chips

Mix well together and divide into 6 cookies.

Bake at 350 for about 12 minutes.

Let cool before removing from pan (I use baking stone).

ENJOY !