Wednesday, October 28, 2015

What I Ate Wednesday

First off, can I get a hallelujah for all the greens in my food!? Getting enough veggies in always seems to be a struggle for me so when I see days like this I get really excited. Anyway, like I mentioned in my previous WIAW we are using a meal prep service for a lot of the basics which takes a big load off of me as far as meal prep goes. In the meals below I used pre-prepped potatoes, steak, and chicken twice and it just makes everything so much easier. On top of that, we have cut down on eating out for lunch or in between meals a ton because our fridge is always stocked with something quick and easy to grab and I also did a little additional cooking/baking this week on my own so our fridge is actually on overload right now! 


Pre workout- my new recipe! Pumpkin Maple Muffins which will be up soon! 
Post workout- scramble with flank steak, russet potatoes, egg whites and spinach. 
Snack- Simple salad with fat free vinaigrette dressing and a chicken breast. 
Lunch- Chicken, baked butternut squash, and sautéed spinach with lots of garlic. 
Dinner- Sausage and Kale soup with potatoes- this is so good and just a recipe I pulled off Pinterest

Wednesday, October 14, 2015

What I Ate Wednesday + New Food Prep

Hey There! Back today with another rendition of WIAW which will hopefully give you some new meal ideas or ignite love for an old one :) 

As usual, I'm not strictly counting macros but I am eyeballing and using my prior experience counting to keep myself on track. 


I started the day with a quick protein shake and banana before I hit the gym and then came home and made some Kodiak Cakes which I had actually never tried before. I ordered them off Amazon after hearing so much buzz about them on social media and they are so yummy! I added a scoop of protein powder to mine and they kept me full for hours and hours--also great for a post workout meal. 

When I was finally hungry again I made myself a turkey sandwich using Daves Killer bread and Board Head turkey and also had the rest of my kale salad that I posted about on Instagram. You can head over there to check out all the ingredients. 

For a snack I had a home made taco salad using ground beef, lettuce, tomato, a broken up taco shell and salsa. When I got home from work I was hungry but not starving so I just scrambled up a couple egg whites and threw that in a bowl with chicken, rice, and zucchini and of course added some hot sauce. 


I also wanted to share a new meal prep service that we are using called Lifestyle Healthy Foods. They are a local company that does food prep and luckily for me they deliver straight to the gym I work at so I finally (after 2 years!) decided to give it a try. This is our second time ordering and so far so good! I love having all the staples on hand without having to put in a minute of work. In this photo we have 2 kinds of chicken, sea bass, flank steak, ground beef, corn, zucchini, russet potatoes, and peanut butter protein balls. If you're not local to the Phoenix area I highly suggest looking into a local company that may do something similar- sure does make life easier and for a very small cost. 

Enjoy the rest of your day! 


Wednesday, October 7, 2015

Carb Cycling Q & A

I get asked all the time about carb cycling so here's a quick Q & A that will hopefully answer some of your questions!



What is carb cycling?
A program that cycles your carbohydrate intake between high and low carb days.

Why carb cycle?
Many people carb cycle as an alternative to a completely low carb diet which can help prevent severe drops in energy, hunger, cravings etc. Many competitors and models also carb cycle as a big show or photo shoot approaches to tighten up as much as possible as their prep comes to a close. Simply put, the theory behind carb cycling is to confuse your body by not providing a consistent form of fuel and this manipulation allows the body to drop fat fairly quickly. 

How do I know how many carbs to have during my cycle?
There are many different methods of carb cycling-- I've seen anywhere from high, low, high low, etc. to 3 low days followed by a high day, even a high, medium, and no carb day. In short your specific needs would be based on a multitude of factors so your personal carb cycle would need to be determined by someone who knows the specifics about you.

Should I carb cycle?
In all honesty, I think carb cycling is unnecessary for the average person trying to get in shape. Keeping your nutrition on point and your workouts intense is what will get you the results you're after-- carb cycling tends to be more of a quick fix method of weight loss which I'm not really a fan of. It's not something that can be easily maintained long term which is why I tend to stay away from it personally and rarely put my clients on a hard core carb cycle. This isn't to say I haven't done it in the past, I've done Jamie Easons 12 week trainer carb cycle (which is VERY intense) and I've also more recently talked about doing a mini-type cycle which honestly didn't last long. I cut my carbs from every meal to 2-3 meals a day except for leg days and I almost immediately noticed my muscles looked flat and I just hate that feeling so I ditched it. 

Moral of the story-- unless you're trying to get lean for a photo shoot or competition I say stick to the basics and you'll be just fine. Carb cycling isn't easy and isn't maintainable long term so if you do decide to test one out, just keep in mind when the cycling stops and you introduce more carbs back into your diet you'll likely gain what you've lost back. As always remember this is just my personal opinion-- there's tons of info out there on different types of carb cycling so make sure you do your research and never take anything too extreme! 

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