Hard Core + Muesli Fusion Giveaway

October 1, 2013 By Laura

I’m sure my washboard abs are in there somewhere.

Too bad I can’t just go to the fridge for that 6-pack…

I’m in the homestretch for my next figure competition. My abs have 5 weeks to make their appearance. They are always, always fashionably late. Today’s Work It Out is a quick overview of my new ab strategy (it’s working!!!).

Let me bring by giving you my top ab secret: abs are made in the kitchen. There is no way around this. You’re diet must be on point unless you are one of those naturally blessed people ~~who I want to kill~~. I was not blessed. I have a short torso. When I gain, it’s always in my stomach first. Why can’t it go to my ~~boobs~~ quads?!

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We’ll come back to the kitchen in a bit. First, let’s talk exercise.

I lack the patience to do a ton of dedicated core work back-to-back. I also lack the patience to rest between sets (except on leg day when I’m begging to rest). My solution is to combine them!

Every other day I work core moves into my upper body workouts. Rather than stand around between each set, I drop to the ground and do 25 ab reps. My arms rest while I do core, and my core rests while I do arms! Yes, you do use each as a secondary muscle, but it’s not so much that you’re sacrificing quality.

If I do 6 exercises, 4 sets each, I’ve done 600 core exercises by the end!

While I plan you workout, I select 4 core moves to perform. After weight set 1, I do core exercise 1. After weight set 2, I do core exercise 2, and so on. Here’s a “how to” for the group of 4 that I’ve been loving lately:

Body Rocks (thanks to Heather for this idea)

In and Outs

Stability Ball Sit-Ups

Figure Eights

Note: Don’t do this every day. Your abs need time to rest and recover just like any other body part!

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Back to the kitchen. There are several foods that are particularly guilty of being junk food in healthy clothing. Flavored yogurts (sugar bombs), deli meat (infested with preservatives and sodium), and granola (again with the sugar) are big ones.

For today’s “Favorite Things Anniversary Week Giveaway,” I want to share my favorite granola with you. I was first introduced to Muesli Fusion at Blend last spring. Always the skeptic, the first thing I did was read the label. Lo and behold, it’s not a junk food in disguise! Bonus: they have gluten-fee option!

I love using it to top my post-workout protein smoothie bowls. It gives my the carbs I need to refuel and adds some texture to my smoothie.

Athlete’s Fuel is my favorite – it has 7 grams of protein and only 3 grams of sugar per serving!

Want to try it for yourself? Muesli Fusion is offering a $50 gift code to one of you.* With that much money, you can try a few flavors!

*Again, this is not a sponsored giveaway. I reached out to my favorite brands and ~~begged~~ asked nicely for a giveaway opportunity so you can try them out too.

a Rafflecopter giveaway

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Don’t forget – there’s still time to enter the NuNaturals giveaway! And, speaking of birthdays, happy birthday to Lisa!!!

What is your favorite granola flavor?

Do you have the patience to do dedicated core work? Which moves are your favorite?

Satisfying Creamy Asian Kale Salad + WIAW

September 25, 2013 By Laura

There are no short cuts.

That doesn’t seems to stop people from trying .

Satisfries? Really Burger King? According to this article, the fast food chain has developed a lower fat french fry.* One serving is 190 calories, 8 grams of fat, and 210 milligrams of sodium.

*Yes, they are really called Satisfries

Apparently Satisfries taste like regular fries – they are made with the same oil as the full-fat version. The trick is that Burger King uses an oil-repelling agent in the better that lowers the fat content.

This is kitchen wizardry, not a nutritious french fry. I can’t stand when companies do this because it’s misleading to consumers. Yes,ultimately it’s up to the individual to do their research… but they DON’T. They see these products come out and think eating fries for lunch every day is a good choice (with a burger and a diet coke).

Right or wrong, the timing couldn’t be better. The U.S Patient Protection and Affordable Care Act is requiring restaurant chains to post calorie counts on their menus next year. I wonder how many more menus items like these will be popping up?

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This is WIAW was crazy. I was in back to back meetings and pretty much only left my office long enough to pee and run to the fridge for more food. Thank god for food prep. I’m sure people think I’m nuts.

Read on for my San Francisco treats, and then check out Jenn’s blog. for some more “normal” days of food.

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Breakfast:

I’m still going with my new Aminos in my morning cocktail. I am liking it! It’s not a sweet, but I think that’s nice on my taste buds early in the AM.

The food part… well, let’s just say I won’t be leaving the house without tasting my breakfast first ever again. This was going to be a genius idea – mixing ingredients for an oatmeal mugcake the night before so all I had to do was nuke it in the morning. 2 mistakes: I tried a totally new recipe and I microwaved it WAY too long.

At least the Cats mug made me smile.

Mid-Morning Snack:

Porgy with celery sticks and my lentil hummus. Porgy was a new fish to me. I really liked it – it’s heartier, more similar to chicken than a flaky fish.

Bonus: Progy is fun to say.

Lunch:

This was salmon sashimi with lavar, Ezekial bread, and a massaged kale salad.

The dressing (massage lotion?) was my take on Heather’s Creamy Chickpea Salad. If you’ve never use tofu in dressing before, you MUST try it. I can’t believe how creamy and delicious this was!

Creamy Asian Kale Salad

1 bunch of kale
~10 shiitake mushrooms, diced
1/2 C chopped asparagus
3 ounces firm tofu
Fresh lime juice (from 1 lime)
1 tsp dijon mustard
2 cloves garlic
1 1/2 tsp dulse (seaweed flakes)
1 tsp apple cider vinegar
1 tsp nutritional yeast
1/2 tsp coriander
1/4 tsp black pepper
Red pepper flakes, to taste

Toss together kale, mushrooms, and asparagus.

Blend together dressing ingredients, and massage into kale mix.

Can eat immediately, but best if allowed to marinate overnight so that veggies soften and flavors infuse..

Mid-Afternoon Snack:

Pork Belly of the sea! Sea bass is my favorite fish. Hands down. I ate it in my office with roasted cauliflower and sweet potato (topped with the cinnamon I keep in my desk).

Dinner:

Dinner continues to be more snack-like on my new schedule. I snacked on some (unpictured) granola before hustling to the gym. When I came home after 9p, all I wanted was my chocolate-beet smoothie.

I was out of beet powder (my Whole Foods quit carrying it!!!), so I tossed in a raw beet! The Vitamix blended it like a champ. Topped with more granola, then inhaled.

Then I needed round two. Double roasted kabocha and peanut flour sauce.

I could eat this every meal.

Dessert:

I’m so sad about this… I made my Carrot Cake Batter Protein Bowl using French Vanilla Designer Whey. Was planning to top it with a Banana Nut Quest Bar. And I did. But not before I burned it. I ate it any way, obv. Note to self: Don’t put your Quest bars under the broiler and walk away.

Topped with cocoa powder-coconut flour sauce and Nuttzo. Because that makes everything better.

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Don’t forget to enter the Designer Whey giveaway for a 1 year supply worth $500. Contest ends tonight at 11:59p!

Satisfries. Do you buy it? Would you buy it?

Do you keep a stash of spices in your desk or purse?

Pumpkin Pie Protein Bowl + WIAW

September 18, 2013 By Laura

When you fail to plan, you plan to fail.

Not until I started competing did I realize how true this saying is.

My food prep is saving me this week, once again. Starting a new job where I’m in the office every day (I used to work from home a lot) has forced me to be more structured and has tested me mentally.

Planning workouts and meals has become SO important. Otherwise I’d never get out the door. Preparation and constantly reminding myself of my goals and why I do this crazy thing is a necessity.

I feel more like I’m going it alone during this competition prep. I’m adjusting my workouts to meet my needs/limitations post surgery, and I have more fat to cut than I did in the past.

It’s new and it’s scary. It’s also going to be awesome when I prove to myself that I can get out of my own way to reach a goal.

This is WIAW is a little glimpse into how I use my prep to stay in line, despite a new routine and later workouts. It’ not easy. But it’s not impossible. ~~I think.~~

Read on for my San Francisco treats, and then check out Jenn’s blog. for some more “normal” days of food.