Personal Health Intiative Training

Posts tagged ‘lowcarb’

In Between

I heard a message this morning that really made me think. We get so caught up in our daily lives and trying to get the dream job, dream house, dream car, and even the dream body, that we don’t enjoy the process. I have thought about this in regards to my prep for this next show and also my career. Of course, I have big goals and positions that I would like to see myself in.  Ultimately, I want to make a career of teaching others how to make healthy lifestyle changes, not just temporary changes for a show or an event. But, I realized that I am getting so caught up in reaching the end or dreading the beginning, that I am not truly enjoying the journey.

For the next 10 weeks until my next competition, I have a plan to enjoy the journey more. Here it is outlined step-by-step.

  • Share my experience in more details by writing in this blog
  • Record training sessions of myself and my clients
  • Implement a new training style for the first six weeks (German Volume Training…more on this in a separate post)
  • Read more literature on nutrition and competition training
  • Take my cardio outside on nice days, walking outside, or running at the lake
  • Include yoga back into my routine once a week
  • Include meditation
  • Pray for more patience and strength to enjoy each day

 

Don’t ever get so consumed with the FINAL result that you forget to enjoy what it takes to get there. If you enjoy the process, the task will be less arduous and stressful in your everyday life. If you want to lose 20 lbs in 3 months, don’t just think about that last day of the 3rd month, think about what you are doing to get there. What will your workout plan involve? What new and creative exercises can you add to your regimen, and what types of creative meals can you plan. How will you be a positive influence to those around you while you are pursuing your goal? Yes, it will be hard and yes, you may slip and fall….but just keep going and please enjoy the ride!!!

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”-Greg Anderson

 

 

 

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Better Than Ice Cream!

Today after my leg workout, I went to Whole Foods grocery. Whole Foods is not a store where I do my weekly shopping but if there is a special item that I want, they will usually have it. For example, they have those lovely machines that will grind up nuts for you to make your own nut butter without the added sugar. They also have some meat and really fresh, local seafood that you will not find at other chains. Today I picked up some salsa and other seasonings and found a different type of almond milk that I wanted to try. The milk is made by the “So Delicious” company and has 5 grams of protein in one cup. One cup is only 40 calories, contains 2 grams of fat, and 0 grams of sugar, and only 1 carb. It also only has 95 mg of sodium….some meat products contain more sodium than that! I will be using this up until the last week of competition prep because it is DELICIOUS in my protein shake. It is better than ice cream!

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Here is my recipe for a delicious vanilla protein shake that will have you licking the cup when you are finished. (That might just be me because just about everything tastes good at this point). 

  • 1 scoop of Gaspari Intrapro Vanilla flavored Whey Isolate
  • 1 cup of So Delicious Unsweetened Almond Milk
  • 1 and 1 1/2 cups of ice

Blend for about 60-90 seconds. If you have a blender that has different settings, use the “milkshake” setting or one that mixes at a medium speed.

Enjoy! You will definitely be sad when the shake is gone!

195 calories, 5 grams of carbs, 5 grams of fat (Depends on the protein powder that you use).

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Microwave Cake

Just made this recipe today. I wanted my wonderful chocolate protein powder but did not want to just have it with water. I decided to combine my usual serving of sweet potatoes with the protein. Here is the recipe:

You will need:
-100 grams of cooked sweet potato
-2 tablespoons of coconut flour
-1-3 tablespoons of liquid egg whites
-1 scoop of protein powder
-1 tablespoon of sugar free jam

Directions:
1. Take the sweet potato and mash it up in a bowl. I chose to leave the skin on.
2. Add the protein powder to the sweet potato.
3. Add the coconut flour to the bowl.
4. Add the liquid egg whites and a little bit of water.
5. Mix all ingredients together into a pudding like consistency and keep adding as much water as you need to for the mixture to be smooth.
6. Place the mixture in the microwave for 3-5 minutes.
7. Top with a tablespoon of sugar free jam.

Enjoy!!!
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Pumpkin Protein Muffins Recipe

A very easy to make low-carb snack. Great for pre or post workout.

Ingredients:
1 cup of canned pumpkin
5 egg whites
2 scoops of protein powder ( I used chocolate).
1\4 cup of coconut flour
A dash of stevia
1 cup of instant oatmeal
1 tablespoon of Hershey’s dark chocolate baking powder

Directions:
Heat oven to 350 degrees
Spray muffin tin with non-stick cooking spray
Mix all ingredients together. Add water or almond milk until desired consistency. The mix should be like pancake batter…just slightly thicker.

Bake for 15-20 minutes.
Makes 8 muffins. If you want 12 muffins add more water or milk for a thinner mix.
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Vegetables In My Waffles!!

So here is a recipe I created to add into my competition prep. Though the diet is restrictive, I like to play around with the food choices I do have and make different combinations. I absolutely love breakfast foods and could eat them all day. I’m cutting out the oatmeal for now so I need a new breakfast option. Waffles are the perfect replacement!

So here is my recipe for low-carb zucchini waffles.

Ingredients:

  • 1 scoop of protein powder, I used Dymatize Elite XT Fudge Brownie.
  • 3 Large Egg Whites
  • 2 tablespoons of coconut flour
  • 1 tablespoon of coconut oil
  • 2 tablespoons of cocoa powder
  • 1\2 of shredded zucchini
  • Cooking spray

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Directions:

  • Shred your zucchini with a knife or in a blender
  • Mix the protein powder, egg whites, coconut flour, baking powder, oil, and zucchini in a bowl. Add as much water as you need for the desired consistency.
  • Turn your waffle iron on and spray. Let it heat up.
  • Pour mixture onto the iron and cook until done!
  • Voila! You have a tasty, low carb, high protein, healthy waffle.

Chocolate Protein Bread Recipe

Try this yummy high protein, gluten-free bread as a snack or for breakfast!

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What you need:

  • Dymatize Nutrition – Extended Release Elite Xt – Rich Chocolate, 4 scoops (33g)
  • 1 banana
  • Sweetpotato, 100 g
  • Eggs – Whole, raw, 1 large
  • Egg White – Raw, 3 large
  • Almond Butter Creamy Unsalted  (2tbsp=32g)
  • 100% Natural Milled Golden Flaxseed, 8 tbsp
  • Silk – Pure Almond – Almond Milk Unsweetened – Original, 0.5 cup (240mL)
  • Baking Powder Aluminum Free, 1/8 tsp

Mix the banana, sweet potato, eggs, and almond butter in a bowl.

In a seperate bowl combine all dry ingredients.

Combine all together.

Pour into a bread pan.

Bake at 350 degrees for about 20 minutes. Don’t leave it in too long or it will be dry.

Slice into 6 pieces.

214 calories per serving. 16 grams of carbs 8 grams of fat and 21 grams of protein.

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