Work It Out with Supplements

March 5, 2013 By Laura

Until I was in high school, I couldn’t swallow a pill.

My dad once threw a pill down my throat. Seriously.

Today I take a massive line up of vitamins and supplements… and I still have to think about it before I swallow them. My method now is to put water in my mouth first so that the pill sort of floats. That way I can trick myself into thinking I’m just swallowing water.

But this post isn’t about working around your gag reflex. It’s about one of the most-asked questions I get: What supplements do you/should I take? Work It Out with supplements!

This post is JUST about non-vitamin supplements. I also take my vitamins, but I think that’s less interesting. Let me know if I’m wrong.

I believe that supplementation plays in important role in athletes/health enthusiasts. The questions I get surround what supplements one can take to help maintain energy, reach fitness goals (i.e. build muscle), and maintain healthier lifestyles. Below is what I’ve learned on my journey as a figure competitor.

NOTE: This is simply what I have learned and experienced through personal research. NOTHING will replace hard work and a good diet.

Each day I take the following supplements:

1. Glutamine

This is part of my morning “cocktail.” I mix a teaspoon with my BCAAs, apple cider vinegar, and 16 oz of water to begin each day.

Why?

Glutamine is an amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid, so it can be produced naturally by the body through other amino acids. Glutamine specifically aids in the development of the glucose that provides the body with energy. It helps maintain muscle mass and aids the recovery from training. Intensive athletic training can deplete glutamine levels when muscles are being worked, so glutamine supplements are effective in replenishing glutamine levels for athletes who train hard.

2. Aminos

Since this pic, I started using Optimum Nutrition’s BCAAs in my morning cocktail. I credit these for eliminating my morning coffee urges. And their orange flavor ROCKS!

Why?

After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of your body’s enzymes, including those responsible for digestion. Amino acids also help in the repair and growth of muscles when taken in conjunction with your workout (see BCAAs below for more on that).

3. CLA (with green tea extract)

I also take one of these first thing in the morning, and another mid-afternoon. The directions indicate that you can take up to 4 per day; however, keep in mind that these instructions are often written with the average sized male in mind. A small female probably doesn’t need so much, so I take half.

Why?

CLA stands for conjugated linoleic acid. It is a type of trans fatty acid; however, CLA is not considered a “bad” trans fat. It assists in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down while in the case of decrease calorie intake. Some studies have also found that taking CLA in conjunction with weight training leads to increased lean muscle development. CLA can be obtained through diet; meat and dairy products have the highest concentration of CLA. It has the added benefit of helping to prevent certain cancers and heart disease.

4. BCAAs

I love my Aminos to start the day; however, they do have some unnatural flavors, and it’s not always convenient to take with me to the gym. Instead I take a BCAA pill immediately following a workout, along with 20g of protein in the form of whey protein powder.

Why?

Taken after a workout, Aminos feed and repair muscles. Choosing the right amino acid will depend on your fitness goals. I take BCAAs. BCAAs are metabolized in the muscle, not the liver, like other Amino Acids. They contain isoleucine, leucine, and valine, which are thought to be THE most important amino acids for muscle tissue growth and preservation. The human body can’t manufacture BCAAs on their own, and being active places excess demand on our BCAA needs. This is why supplementing with BCAAs is important.

5. Creatine

Creatine powder can be somewhat controversial. I decided to try it out because I was having trouble gaining. This, combined with some diet adjustments and intensified workouts, has made a HUGE difference for me in the past month. I’m actually visibly GAINING! 🙂

Why?

Creatine is used to produce adenosine triphosphate (ATP) – a molecule responsible for providing energy to your muscles. With more energy, you can train harder, producing greater results. It can also help your body to recover faster so that your next workout is fresher. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. You also get creatine in your diet via meat or fish (which may make it especially beneficial for non-meat eaters). When taking creatine supplements people will typically report gaining a 2-4 pounds of weight immediately; however, the initial gain is water weight. Subsequent gains are muscle due to the increase in the workload you can handle. It can positively affect your cardiovascular exercise as well. Creatine helps increase the amount of aerobic activity you can do before getting winded, so you will be able to exercise longer and more intensely.

Some studies have found creatine enhanced athletic performance and increased strength. There are reports that creatine has caused dehydration, and in some cases there have been reports of side effects like irregular heartbeat and cramping. As with the benefits, these side effects have not specifically been proven to be a direct result of taking creatine. There are a lot of articles on creatine – both promoting and warning against. I strongly advise you to do your own research before deciding to use creatine.

***Disclaimer: This post contain Amazon affiliate links. If you order through them, I get a teensy kickback… it helps me run the blog, so thank you if you order anything! And I do actually order all of this from Amazon.***

[Tweet “Here’s the low down on the supplements to take to support your workout!”]

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Good news on the lower body/glute front! I put on my jeans today and they were almost uncomfortably tight in the legs. Never thought I’d be so excited about that… 😉

What supplements do you take?

Did anyone try last week’s incline workout for the glutes?

Everything Bagel Schmear

March 4, 2013 By Laura

Breakfasts are often like dessert in my house.

To be honest, many meals are like dessert in my house…

Lately something strange (but good) has happened – I’ve been craving SAVORY breakfasts. I don’t question my body, I just go with it. Savory it is.

I blame Jenn and her preggo bagel talk for this craving (no, I’m not pregnant too – hahaha). I used to love everything bagels… but those aren’t exactly competitor-diet approved.

I have learned that to recreate many unapproved foods, all you need are the right spices. Ezekial bread IS approved, so I used it as the base for an everything schmear.

According to Urban Dictionary, a schmear is:

This is NOT a post about #3.

The addicting trifecta of dried seeds, onion, and garlic tastes just as good in the form of a topping as it does attached to a bagel!

The usual seeds used are sesame and poppy seeds. Poppy seeds aren’t something I keep on hand, but in a particularly inspired moment I added chia seeds instead!

A good schmear must be creamy. I achieved the cream-factor by blending up cottage cheese with my everything flavors, giving this spread a giant protein punch! Out of curiosity I used Two Foods to compare the nutritionals for generic cream cheese and cottage cheese.

I knew cream cheese wasn’t exactly a health food, but whoa… cottage cheese, for the win.

Toast up a slice of your favorite healthy bread and guiltlessly schmear everything on! For sides, I pan-heated some no-salt deli turkey and had a side of blueberries (the craze continues).

Everything Bagel Schmear

1/2 C no-salt cottage cheese
~2 tsp liquid (I used unsweetened almond milk)
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/4 tsp butter extract
1 tsp chia seeds
1/2 tsp sesame seeds

In a blender, combine cottage cheese, liquid, onion powder, garlic powder, pepper, butter extract, and 1/2 tsp chia seeds. Blend until smooth, adding more liquid if needed.

Add remaining chia seeds and sesame seeds. Stir to combine.

Schmear your bagel or muffin and enjoy!

Makes 2 servings.

***

This everything bagel spice blend has so many possibilities… my mind is churning!!!

What is your favorite bagel schmear?

What was the best part about your weekend? I got a 85 minute sports massage!

Strange But Good Blues

March 1, 2013 By Laura

Blues aren’t always bad.

Unlike pink… 😉

I’ve been going through a blueberry phase. One that has resulted in some Strange But Good creations throughout the day.

Breakfast:

This was a new take on my Maple TVP Oatmeal. I have been craving more savory foods for breakfast lately, and had just purchased fresh rosemary. Why not with blueberries and a lemon twist?

Rosemary-Lemon TVP Oats

1/3 C TVP
3/4 C water (or milk)
1 T fresh rosemary, chopped
5-6 drops lemon liquid Stevia
Juice from 1/4 lemon
1/4 tsp ginger
1/2 C egg whites (optional)
Blueberries

Add first 6 ingredients (everything before the egg), stir, and bring to a boil.

Reduce heat to a simmer and cover. Cook about 10 mins, until mix thickens.

Pour in egg whites. Allow to cook for 2-3 more mins, stirring frequently so that the egg doesn’t form chunks. The mixture should be silky smooth. Swirl in blueberries.

Scoop into bowl and add additional berries to top.

Note: For a vegan option, add a flax egg, protein powder, or simply leave the egg out.

Lunch:

Again, I was feeling the sweet + savory. I had made a bison burger as part of my Sunday food prep. I crumbled it up, mixed in some BBQ sauce and red pepper flakes, and warmed it in the microwave. Then I stirred in the blueberries.

These 3 “Bs” sound strange. The pic isn’t pretty. But I SWEAR its delicious. My BBQ sauce is a sweet & spicy, and the sweet hint complemented the berries perfectly.

Dessert:

I have a thing for sweet potatoes, even at midnight. This midnight snack had me sleeping like a baby. Until I had to get up to pee at 3am because I drink a TON of water. I digress.

Sweet potatoes are also part of my Sunday prep. I roast them in the oven to have on hand for a quick, healthy carb. I heated this one up and topped it with no-salt cottage cheese, cinnamon, bacon “sprinkles” (thank you, Heather for my new favorite term), and blueberries. Sweet, creamy, and a teensy bit of salty bacon goodness.

Strange doesn’t get any more delicious than this!

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So what’s strange but good in YOUR ‘hood?

The link up rules can be found here or by clicking on “Strange But Good” in the menu bar above.

In short, I want to see what concoctions have earned you weird looks from co-workers, family and friends! Post your Strange But Good creations, grab the logo below for your blog, and link up here.

Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂

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All these berries... I just bought strawberries yesterday (on sale for $3 at Whole Foods!). I must be craving spring...

Do you like fruit with traditionally savory foods? I love it with salmon!

Are you a savory or a sweet breakfast person?

Oscar-Worthy Creamy Pesto Dip

February 28, 2013 By Laura

I don’t like movies.

I know, I know… you’re looking at your screen like I said I kill puppies.

They are just SO predictable/disappointing/over-acted/etc. I do make exception for movies based on true stories. Zero Dark 30, for example, was incredible. I also liked Les Miserables… even thought it was a musical and it was long. ~~It could have something to do with the bottle of wine we snuck into the theater…~~

Either way, I DO love the awards shows. I like to ~~judge~~ check out the dresses, and love the performances between awards. How awesome is Adele?!

When Special K contacted me about trying their new Sweet & Salty Popcorn Chips and sharing them with friends at an Oscar party, I jumped at the chance. I love a party! 😉

The awesome party package they sent included the chips, nail polish, a game to guess the winners, and…. a red carpet!!! ***I received this product and party kit at no cost from Special K; however, all opinions are my OWN!***

I invited over some of my favorite movie buffs and prepared a spread of meatballs, Creamy Pesto Dip, Brown Beer Hummus, veggie sticks, cheeses, and Red Wine Chocolate Cookies. And the chips, of course.

The chips were totally addicting. How can it get better than sweet & salty? We inhaled 2 boxes. Which really isn’t bad considering a serving is 28 chips. Only 120 calories AND I can pronounce every ingredient on the (short) list.

Our favorite performances were – of course – Adele and Les Mis. I can’t believe they got the whole cast on stage! I also laughed like a 10-year-old boy at the “We Saw Your Boobs” song. #sorryimnotsorry.

Did I mention it was a pajama party?

Back to the spread. The dips were fantastic with the chips. I shared the Beer Hummus on Monday, but today I have the Creamy Pesto Dip for you. This recipe was inspired by this recipe created by my girl Kierston. She is a Canadian figure competitor and I have LOVED following her journey!

I lightened it up a bit to meet my dietary needs by eliminating the pine nuts and parm and using nutritional yeast. Because nutritional yeast has a cheesy-nutty taste to it, it made a fabulous pesto and packed in the B-12 and protein.

Citrus and spice are a couple of my favorite ways to add depth and a bright punch to recipes. I added lemon juice and red pepper flakes to accomplish that here. After combining the first ingredients in the food processor, I transferred the mix to a bowl to stir in the Greek yogurt (more protein – woot!). I couldn’t believe how light and flavorful the result was!

Vegan or dairy-free? Make your protein-packed pesto creamy by adding tofu to the blender!

Creamy, fluffy and packed with protein. And it got the thumbs up from Carol.

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Creamy Pesto Dip

1 C fresh basil leaves (packed)
2 cloves garlic, minced
Juice from 1/2 lemon
1/4 C nutritional yeast
1/4 tsp pepper
1/4 tsp red pepper flakes
2 tsp extra-virgin olive oil
1/2 C Greek yogurt

Place basil, garlic, lemon juice, nutritional yeast, and peppers in food processor. Process until combined.

With processor running, slowly add in oil.

Transfer to a bowl. Stir in Greek yogurt.

Enjoy!

Makes ~1 C.

***

I wish I had an excuse to throw a party every weekend! It’s fun… and a great motivator to clean the house. 😉

What is your favorite party dip?

Do you like movies? What was your favorite this season?

Growing from Challenges + WIAW

February 27, 2013 By Laura

Challenges are necessary for growth.

Even though sometimes it hurts.

Katy’s 28 Day Blogger Challenge isn’t too painful. The painful part is find time to make blog improvements. Since reading her post, I’ve begun making some improvements.

Progress thus far:

Going through old posts to make edits and fix any broken links/pics
(Slowly) transferring all of my Recipes to my Recipage
Editing my Google Reader folders for better organization
Increased focus on growing my Facebook page
Visiting/commenting on new blogs

And the big one: I bit the bullet and created a media kit! Katy was kind enough to review it for me and then posted it on her Best Blogger Media Kits page!

Does anyone else find these tasks daunting?!

Now on to the most important business: food! A lot of my WIAW meals this week were eaten in the office. With a little planning and prep on Sunday, I can grab meals to go spending much time in the morning (which is good because I am ALWAYS late).

Check out my 7 prepared meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

Meal 1:

Of course, I enjoyed my morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos).

Then I took a 30 min incline walk on the treadmill, I devoured a favorite treat – overnight oats in a jar! But this wasn’t just any jar… it was a tahini tin! Strange But Good.

Tahini-Banana Overnight Oats

1/3 C oatmeal
1/2 banana, masked
1 tsp chia seeds
1 scoop vanilla protein powder
2/3 C unsweetened almond milk
1/2 tsp cinnamon
End of a tahini jar (~2 tsp)
Stevia, to taste
Pinch of xanthan gum (to thicken)

Meal 2:

Salmon and fruit has become a typical meal for me. Today I ate it with grapes and raw pepitas (pumpkin seeds). My salmon was pepped on Sunday night, baked in the oven with curry and lime juice

Meal 3:

Lunch was one that made people in the breakroom stare. I guess swordfish isn’t a popular lunch from home?

On Sunday I’d baked my swordfish with mediterranean seasonings and garlic. I quickly chopped up some broccoli and red peppers and mixed it with nutritional yeast and apple cider vinegar. Topped that off with edamame and red pepper flakes just before serving. I keep red pepper flakes in my desk.

The sweet potato was “dessert.” I coated it in cinnamon. Cinnamon is also kept in my desk drawer.

Meal 4:

Nearly every week I buy a “naked” rotisserie chicken from Whole Foods. I de-bone it as soon as I get home, which makes it a really easy meal option throughout the week. I mixed a portion with my Brown Beer Hummus, purple watercress, and celery.

Cheers to sneaky beers at work!

Meal 5:

Something about a cold night makes me want meatballs. Id’ baked a bunch for my Oscar party, so I took a couple of the leftover balls and made an open-faced sandwich with an Ezekial english muffin.

I served my meatball sandwich with a side of parsnip fries and a purple watercress and cucumber salad. The salad dressing was awesome – I mixed nutritional yeast with balsamic vinegar, rosemary, and a splash of apple cider vinegar.

Meal 6:

You know what’s awesome? Eggs and bacon with red pepper, mushrooms, and a little cheddar. I mixed in smoked paprika, freshly gound pepper, and herbs de provence.

Confession: This was going to be an omelette… but I’m not so good at making those. It tasted just as delicious scrambled. 😉

Meal 7:

I’m going through a Greek yogurt and cereal addiction. This bowl was like a creamy, deconstructed PB&J. What’s not to love?

Deconstructed PB&J Yogurt Bowl

3/4 C Greek yogurt
2 T peanut flour
1/2 tsp cinnamon
1/2 tsp vanilla extract
Stevia, to taste
Brown rice crispies
Blackberries
Cacao nibs

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The protein count for the day: 159.4g. ~~I hope it goes to my ass…~~

What challenges have you powered through lately?

Is there anything that would enhance your experience on my blog of social media stuff? I love feedback!

Strange But Good Midnight Snack

February 22, 2013 By Laura

There’s some “rule” about not eating after 7p.

I call bullshit on that rule…

I don’t buy into that. You’re body uses sleep time to recover. What helps the body recover? Nourishment! Why would you go to bed hungry?

Plus, then you wake up hangry. I don’t need any added grump-factors early in the morning! Thus, I always have a midnight snack.

This just looks like an innocent chocolate Greek yogurt bowl… a little cereal, cocoa powder sauce, cacao nibs… cayenne… but that’s not strange ~~for me~~.

Then this happened:

Attack of the killer carrot!

You guys know I love carrots. A lot. What could be better than carrot cake? A Chocolate Carrot Cake Protein Bowl! So, I grated a carrot and tossed it into the mix. Then mixed thoroughly.

All swirled together, each bite had creamy chocolate, a ribbon of rich cocoa sauce, sweet carrot, light crunches from the crispy cereal, and a satisfying bite from the cacao nibs. Sensory overload, in a strange but good way.

Yes, I’ve used the same spoon all week. Don’t judge.

Obviously I hated it.

Chocolate Carrot Cake Bowl

3/4 C Greek yogurt
1/2 scoop chocolate protein powder
1/2 tsp vanilla
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp cayenne (optional)
1 carrot, grated

In a small bowl, combine all ingredients.

Top as desired. My toppings included: brown rice crispy cereal, cacao nibs, and a cocoa powder sauce (1T cocoa powder, 1T almond milk, 3-4 drops liquid Stevia).

Devour. Sleep like a baby.

I want to see YOUR strange but good food!

The link up rules can be found here or by clicking on “Strange But Good” in the menu bar above.

Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂

***

This week has seemed longer than most… I’m really looking forward to the weekend and some Oscar-watching!

Do you believe in a late night snack?

Will you watch the Oscars? Is anyone making some Oscar-themed snacks? I’m putting my strange but good thinking cap on…

My Figure Delay + WIAW

February 20, 2013 By Laura

Knowing when to hold off is important.

But I really hate it.

Yesterday I did a leg session with my trainer (I am walking like a granny today). I was going to do my next figure competition in March, just 4 weeks from now. We talked about my progress and decided to delay .

This is why:

My upper body has filled out a lot. Shoulders are wider, back more developed… he actually said my upper body is competition-ready now. BUT do you see my butt? It’s not catching up. ~~Why, oh why doesn’t chocolate cake go straight to my butt and legs?~~

So we made the call to hold off until May to give me more time to grow so that I can present better in a couple more months. We’ll be going super heavy, making some TBD diet changes, and focusing more on my rear. The diets changes I had made (mostly more fat) have been good, but the gains haven’t been quite to the point we need.

I’m disappointed. My bum bums me out… but I know my trainer is right. 🙁

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In happier news, I finally have a WIAW post where I got to eat at home! I don’t really mind being on the road, but not eating out of a baggie is a welcome change.

Check out my 7 home-cooked meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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