Monday, August 20, 2012

Total - $293.01


Happy Motivational Monday Everyone!

Just wanted to post a quick update on the final cost of the bikini competition I took part in. I first want to express my gratitude to everyone who made this possible! My family and friends were there ALL DAY Saturday and I KNOW I had the biggest support team. I feel so blessed and get emotional every time I think about my supporters and cheerleaders! Thank you for all the love. I love you guys SO much!!
The total price for me to compete was $293.01. It CAN be done! The final $100 was the purchase of the NPC (National Physique Committee) card. This card enables me to compete for an entire year. My sister did an AMAZING job on my hair and makeup. I could not even imagine it any other way. I felt like a rock star and I thank her for that!

In a nutshell, on competition day, I was excited and less nervous than I thought I would be. My goal was to take the journey and it was such an educational journey that I thoroughly enjoyed and felt I had “won” already. I met some great individuals at the competition from first-timers to competition veterans. Walking on that stage and feeling confident about myself with my family and friends cheering was unforgettable. I worked those heels and bikini to the best of my ability. I also learned that I was most likely in the wrong division, possessing more definition and muscle than my competitors. That’s okay though, I prefer the bikini division in terms of the attire and posing requirements. I would not change one thing about the competition. Considering I participated in the first fitness competition I ever attended, I would say MISSION: COMPLETE!
Thank you family and friends for EVERYTHING!! I am ONE BLESSED LADY! Bucket List Item Complete – CHECK.
In health,
C

Tuesday, August 14, 2012

"Green" Cake Recipe


“Green” Cake Recipe

Serves 1 large or 2 smaller cakes.
Ingredients:
5 Egg Whites
2 TBSP Organic Cacao Powder
¼ Cup of Soy Flour
6 oz. Baby Spinach
9 oz. Baby Carrots
Baking Dish
Cooking Spray

Instructions:
Spray baking dish with cooking spray and set aside.
Blend all ingredients in blender (or the Ninja). It blends better if you layer the ingredients as listed above. The carrots weigh the spinach down and prevent having to keep opening the blender and mixing. Blend well and poor in to baking dish. For time sake, I have been cooking the “cake” in the microwave for about 10 minutes. The center is the last area to cook, so little press to make sure no batter sticks to your finger. If not, cake is done.

Another option would be to split the batter in two and bake in small loaf tins at 350 degrees for 15-20 minutes, or until edges are dark brown.

I have been experimenting with different toppings from Walden Farms - chocolate sauce, chocolate syrup and pancake syrup. I also added coconut flakes recently and soy yogurt is always an excellent option.

Enjoy!

Macronutrients of TOTAL recipe:
Carbs – 42 grams
Protein – 36 grams
Fats – 7 grams
Calories = 350


Friday, August 3, 2012

Red Velvet "Cake" with Chocolate Syrup Recipe



Red Velvet “Cake” with Calorie-Free Chocolate Syrup
Serves 4
Ingredients:
15 oz. of Baby Carrots
3 TBSP Organic Cacao Powder
5 Egg Whites
4 TBSP of Cinnamon
1 Scoop Chocolate Protein of your choice
4 Ramekins/Small Baking Dishes
Cooking Spray

Instructions:
Preheat oven to 350 degrees.
Spray baking dishes with cooking spray and set aside.
Combine all ingredients in blender, or as we all know my favorite, the NINJA. Blend well and distribute the batter between the four baking dishes. Place in oven and bake until edges are dark red, approximately 30-40 minutes.

You can eat the cake warm or place in fridge and eat later. Freezing these does not work as well as they become watery when thawed due to the carrots.

Serve with 2 TBSP of Walden Farms Calorie-Free Chocolate Syrup.

Who says eating clean isn’t delicious?!

With the ingredients I used, the macronutrients are listed below:
Carbs: 19g
Protein: 13g
Fat: 2g
Total Cals Per Cake = 125

Enjoy! Feel free to vary this recipe. Sometimes I add blueberries, soy flour, or whatever needs to be used up at home. J

In health and wellness,
C

T Minus 2 Weeks Until Bikini Competition - Nutrition Update


Happy Fitness Friday!
I wanted to blog a couple things today including a recipe, of course, and an update on my competition prep diet. Two weeks from tomorrow and I will be walking on stage in a fake tan, high heels and a bikini with my friends and family cheering me on. I am so thankful for the support and feel so blessed.
I consume pretty much the same foods day in and day out, except for Saturday evenings, but just in a different order due to my schedule. Below is a typical Monday, Wednesday, and Friday, and Tuesday, Thursday, and Sunday. All, I repeat, ALL my complex carbohydrates come from plant-based foods and I have removed dairy from my diet.
Monday, Wednesday, and Friday Nutrition:
·         5:00am – Protein Coffee Drink
·         8:00am – Soy Flour “Cake” Concoction with ½ serving of Soy/ Coconut/ Almond Yogurt
o   ½ scoop Plant-based Protein Powder
o   1/8 cup Soy Flour
o   1 TBSP Chia Seeds
o   1 TBSP Ground Flax Seeds
·         1:00pm – Same meal at 8:00am using the other half of the container of yogurt.
·         3:30pm – This meal varies depending on what I feel like, 2 options below:
o   Option 1 - Protein Pancake -4 Egg Whites, 1 TBSP Organic Cacao, 6 oz. Shredded Carrots (blended in the Ninja) AND either English Cucumber/9 oz Baby Carrots and 1 Egg White Salad from Trader Joe’s.
o   Option 2 – 2 small Pumpkin Carrot “Cakes” AND either English Cucumber/9 oz Baby Carrots and 1 Egg White Salad from Trader Joe’s.
·         7:00pm – Egg White Veggie Omelet – 4 Egg Whites, 3 cups of Frozen Vegetables, 3 TBSP Pepper Jack Olive Oil Mayo (don’t judge!), 1 packet of Miracle Noodles, 2 TBSP Nutritional Yeast, and a Red Velvet Dessert “Cake” with No Calorie Chocolate Sauce. If calories are low, I may add in 2 TBSP Trader Joe’s Unsalted Peanut Butter.

Tuesday, Thursday, and Sunday Nutrition:
·         6:30am – Overnight Concoction – this varies from Canned Organic Pumpkin, Protein Powder, Chia Seeds, Flax Seeds, etc. It really is a concoction of some sort.
·         10:00am – Protein Coffee Drink
·         1:00pm - Soy Flour “Cake” Concoction with ½ serving of Soy/ Coconut/ Almond Yogurt
o   ½ scoop Plant-based Protein Powder
o   1/8 cup Soy Flour
o   1 TBSP Chia Seeds
o   1 TBSP Ground Flax Seeds
·         3:00pm – Either Protein Pancake (see above) or 2 small Pumpkin Carrot “Cakes”
·         6:30pm - 2 small Pumpkin Carrot “Cakes” (or whatever concoction I made up over the weekend) AND either English Cucumber/9 oz Baby Carrots and 1 Egg White Salad from Trader Joe’s.
·         8:30pm - Egg White Veggie Omelet – 4 Egg Whites, 3 cups of Frozen Vegetables, 3 TBSP Pepper Jack Olive Oil Mayo (don’t judge!), 1 packet of Miracle Noodles, 2 TBSP Nutritional Yeast, and a Red Velvet Dessert “Cake” with Walden Farms No Calorie Chocolate Sauce. If calories are low, I may add in 2 TBSP Trader Joe’s Unsalted Peanut Butter.

What about Saturday?
·        Varying meals from above including the Protein Coffee Drink and Overnight Concoction followed by my Post-Workout Red Velvet “Cake”. This one is a bit higher in calories to help recover from Sweaty Saturday!

·        Saturday evening is my cheat (or re-feed) meal. Lately it has been all veggie sushi with minimal rice and some Arctic Zero for dessert.  My diet is SUPER clean, anything processed or rich has given me a stomach ache or a reaction due to sensitivity. With that said, I try to keep my cheat meals super clean as well.

I have learned SO much on this journey and have never felt healthier or stronger in my life! I challenge YOU to give up dairy and wheat, while using vegetables as your main source of carbohydrates and see how your body changes. Stick with it long enough to see how your body reacts and make small changes here and there. Try not to change everything at once as that may be a recipe for failure. That is my opinion, take it or leave it. J
I am always available for questions or comments so feel free to contact me.

In health and happiness,
C