Perfect Motivational Storm

February 7, 2010

Hi all! Hope you had a fantastic weekend and enjoyed the Super Bowl. I ended up baking corn muffins and hanging out at a friend’s while working on the computer. Any favorite commercials? I always like the Budweiser Clydesdales :)

FITNESS

Saturday I headed down to Tuscon, sportin my Scott’s Training Systems (STS) apparel to hang out at the STS booth and cheer on STS competitors in Figure, Bikini and Bodybuilding. And great news, one of your girls won the Figure overall! Here’s a link to a few photos from the show (Desert Muscle Classic Pictures).

Perfect Storm

The other day I talked about my recent struggle to find focus with fitness. I’m a goal oriented person, and not have a definite specific goal for my next competition has caused me to feel unsure. Well a combination of factors over the last couple weeks have really helped me to come to a couple important realizations and become more motivated than ever! It’s been the perfect storm of motivation..

In addition to not having a set competition date, it’s also been up in the air whether I’d be staying in Arizona after I graduate from my MBA program in May, and what sort of jobs I’d pursue. Basically, I’ve had a lot on my mind lately. At the National Sports Forum I had the opportunity to talk to a lot of people who asked me about what I do and what I want to do after I graduate. I found myself excitedly explaining my health counseling, social media and fitness aspirations. Then yesterday I drove down to the competition. Seeing those girls up on stage sparked something in me. It all came flooding back; I love being on stage, I love competing (which is something I could never say with gymnastics).. I love kicking ass. But I also love the process. I want to go in the gym and know that even if I’m not the strongest, or have the best figure (yet), that I’m working harder than anyone else. Competing in Fitness made me mentally tougher and more confident. It made me happier and it made me healthier. But the lessons didn’t stop there. After the competitions, a completely new set of experiences has allowed me to learn even more about myself. I’m learning balance, appreciation for food, and love for my body no matter the number on the scale or % body fat.

If you want it bad enough you can make it happen. I’ve never been more busy, or slept less than I do now, but I love the work and workouts I do, so it’s fun and completely worth it. I know there will be days when I will be exhausted and making it to the gym will be tough. But I also know that pushing through will not only make me feel better in the moment but will move me that much closer to my overall goals, physically & professionally. Overcoming hurdles in the gym gives me more confidence to overcome any & all tribulations in other aspects of my life (cheesy yes, but also true).

Big Decision

After a week of getting so excited telling people about my health & fitness interests, then being re-energized with regards to my commitment to competitive fitness.. I made a decision..

Instead of looking for a regular, full-time, 9-5 job, I’m going to throw everything I have into starting my own Health Counseling and social media business. I will continue to do social media work and will soon start teaching fitness classes. Come June I’ll be able to start since patients for health counseling, and will be fully certified by the end of the year. I’m going to stay in the Scottsdale/Phoenix area and continue to build my connections and reach out in the community. I feel a sense of relief but even more so.. I am SO EXCITED :) I know that if I went with a “regular” job, I might feel more secure, but I wouldn’t be truly happy, and I’d regret not pursuing the amazing opportunities that have present themselves.

On Tap

Tomorrow’s a busy day. Class till noon, meeting till 3pm, trainer 4-4:45pm, Spin 5:30-6:30pm, Yoga 7pm-8pm. So in other words, I’m a happy camper after 3pm :)

NUTRITION

First a warning about the Protein Bar recipe I posted on Friday. Apparently I chose just the right time to cut into the bars while they were in the freezer. Turns out, if you leave them in the freezer they’re too hard and if you leave them in the fridge they’re complete mush. My recommendation is to just not travel with them (as I did). Keep them in the freezer and either zap’em in the microwave or let them sit out for a few minutes. The taste of these is too good to just toss this recipe away. I’ve learned I tend to prefer the taste of uncooked protein bars, so even though these work to cook in the microwave (~45 s if you like this version), I’d rather have them raw.

Mini-Recap

There is a genius among us (though many of you already know this). Her name is Heather and she’s quite partial to Almond Butter :p Seriously though.. I tried Heather’s Avocado Ice Cream and OMG it’s amazing, life changing delicious! I blended 1/2 frozen Avocado (sliced prior to freezing), 1 c UVAB, 1 tbsp Unsweetened Cocoa, Stevia Extract and 1/8 tsp Xantham Gum. Check out the thick & rich deliciousness..

And topped with <tbsp Wheat Germ..

A few items from the weekend..

Apple Cinnamon Oats in an almost empty Hazelnut Butter jar (perhaps the real reason I used a bunch to make Protein Bars)..

This isn’t pretty, but tasted great! 1 c Spaghetti Squash, BBQ Shreds (tofu), 1/2 c Cottage Cheese and grilled Artichoke Hearts..

Return of the Kabocha Protein Pancake. Definitely one of my faves (topped with >1tbsp raw Almond Butter & Walden Farms Calorie-Free Maple Syrup)..

Low-Carb Tortilla with ~1/3 c Cottage Cheese, BBQ Shreds & grilled Artichoke grilled on the Foreman. This was surprisingly good!

Pre-Grill..

Yum..

Make it a wonderful Monday!

5 Comments | Job Search, Motivational | Tagged: , , , , , | Permalink
Posted by Alyson

Oats & Protein Bars

February 5, 2010

Today was busy but productive! A good portion was spent hanging out at Starbucks while my car brakes were being fixed. For the last couple weeks they’ve been making the most awful noises, and I didn’t feel comfortable making the drive down to Tuscon tomorrow without getting them fixed.

FITNESS

First & foremost.. If you’re in Arizona come to the NPC Desert Muscle Classic tomorrow and visit me at the Scott’s Training Systems booth. I’ll also be tweeting about it throughout the day @ScottsTraining!

As for today’s workouts.. I worked shoulders with my trainer in the morning, then did a Flow Yoga class this evening. I’m a little disappointed I missed spin, but tending to the brakes on my car took priority.. after all I won’t be able to do any cardio if I crash when my brakes fail :p Yoga tonight was just what I needed after a week off. I went to the studio that’s actually in the spa of a luxury hotel. The room where we do Yoga overlooks Camelback Mt and the class is right around sunset. It was the perfect way to start the weekend!

NUTRITION

After lifting I knew exactly what I wanted.. a beautiful bowl of  stove top Pumpkin Oats. In the mix: 1/4 c Organic Oats, 2 tbsp Oat Bran, 1/4 c Pumpkin Butter, lotsa Pumpkin Spice, 1/2 tbsp Chia Seeds, topped with 1 tbsp Hazelnut Butter.

And wow, Hazelnut Butter is amazing! It has a slightly sweeter flavor than Almond Butter and actually has less saturated fat than Peanut, Almond or Cashew Butter!

While waiting for my car to get fixed I set up shop at Starbucks. It was freezing in there so I had not 1 but 2 drinks: a tall Sugar-Free Cinnamon Dolce Soy Latte and a grande Vanilla Roobios tea.

I also brought a few slices of Acorn Squash with 1/4 c Cottage Cheese & 2 tbsp Pumpkin Hummus to snack on..

2nd Serving

Lunch was Vanilla Chai Vega Overnight Oats (1/2 scoop Vanilla Chai Vega, 1/4 c organic Oats, 1/2 c Greek Yogurt, 1/3 c UVAB), topped with fresh Strawberries. This totally hit the spot!

I also enjoyed a 1/2 Caf-1/2 Teeccino latte in my new Valentine’s themed mug. I brewed equal parts Vanilla Nut Teeccino with Vanilla Brulee coffee, then mixed in 2 tbsp UVAB & 2 tbsp Sugar-Free Vanilla Syrup. So good and a wonderful healthy alternative to higher calorie & sugar Lattes.

Salad Addition

Today’s dinner salad was fantastic! I picked up these at Whole Foods yesterday and threw them in to a Spinach salad. They come in a few different flavors, and I look forward to trying them all. The grill flavor is quite strong, but very tasty.

The rest of the mix: Baby Spinach, Savory Tofu and Avocado.. yum!


I Almost Forgot

Desert! I’ve been eyeing this for years.. literally. It’s one of those items I see at the store, pick up, then don’t end up buying. Well I finally gave in.. And wow, soo good! I really like Rice Ice Cream. It does have a different, almost drier, texture than regular ice cream, but I guess sometimes that’s just the texture/flavor that I want ..

Protein Bar Success

In an effort to increase my protein intake I thought I’d again try my hand at homemade protein bars. Last summer I experimented a bit but did not have much success. This time around, I adapted a recipe from Lean Bodies Health & Fitness..

Hazelnut Cupcake Protein Bars

4 scoops Cupcake Batter Protein Powder

1/4 c Hazelnut Butter

2/3 c ground Flax Seed

1/2 c H20

Stevia

Place in the freezer until hard. Cut and wrap individual portions (4 large or 8 small bars).

Nutrition Facts for 8 serving portion..

Love the flavor of these! Though maybe they’re not particularly pretty :p ..

FUN

I had a great phone call with OpenSky today. Exciting stuff coming soon! :)

What’s your favorite Protein/Energy/Snack bar recipe? Or product?

2 Comments | Fitness, Food, Recipe | Tagged: , , , , | Permalink
Posted by Alyson

Out of Focus

February 4, 2010

Wow, today was a busy day! Just trying catch up on school and work projects…

FITNESS

Out of Focus

Since deciding to push back my next Fitness competition, I’ve lost focus on my goals, and as a result, the consistency of my workouts has suffered. I think I’m also attempting to over-extended and perhaps even over plan. It sounds odd, but adding Yoga to the equation has thrown me for a loop. I never planned on loving it as much as I do! I’ve been trying to fit Yoga, Cardio and Lifting in everyday, and end up feeling overwhelmed. I want to do it all, but many times there just isn’t enough time in a day to do all three, and lately cardio or weights has been sacrificed. I then feel guilty, but simultaneously really don’t want to give up Yoga and love going at least once a day. So long story short.. ahh, I’m a little confused. I really love lifting, and have found cardio I like.. and then there’s something about Yoga that not only compliments both, but also has a tremendously positive mental impact. It’s just hard because I do all this because I enjoy it, but real life (aka what has to be done to pay the bills) gets in the way,  and I find myself having to choose between what I love at the very moment (yoga) and what I am striving to achieve (become a successful national fitness competitor). I just don’t know…

For now, I think the plan will be to make sure I never miss a lifting session, then alternate Cardio and Yoga. I’m also disappointed in myself for what a slacker I’ve been with running. Running has always been my weakness and not something I particularly enjoy, but over last summer I made huge improvements and even got to the point where I partially enjoyed Interval Training.

Tomorrow I’m off to a great re-focused start! I’m lifting with my trainer first thing in the morning, then plan to head to Spin. Hopefully I’ll also be able to fit Yoga in later in the day.

I’m also looking forward to working the Scott’s Training Systems booth at the Desert Muscle Classic this weekend in Tuscon. I know watching these amazing competitors will get me pumped and hopefully help me become more clear on my fitness plan, one way or another.

NUTRITION

Today was all about try to get back on track. It wasn’t perfect due to me not being prepared with traveling food, but overall it was still 100x better than traveling eats. I crashed as soon as I got home last night, so I didn’t prep food for the day, which ended up being a mistake.

Breakfast was the last pack of Instant Apple Cinnamon Oatmeal, with 1/2 tbsp Chia Seeds, topped with Creamy PB..

Mid-day staved off hunger with a Carrot Cake Clif Bar, and later had a Yogurt Parfait from the Nordstrom’s Espresso Bar (it’s funny, back in the day, this was my first introduction to Yogurt Parfaits/Messes).

Back at home I snacked on Kashi Go Lean Cereal topped with a sprinkle of Cinnamon, a couple tablespoons of Plain Kefir and a tbsp of Coconut Butter..

Dinner was exactly what I needed after a week of eating out and snackingon processed foods..

Stir-fried Kale and Savory Tofu with Roasted Acorn Squash and crunchy Chickpeas!

Tomorrow I also have a conference call with OpenSky, and hope to have a few new & unique products up soon!

Happy Friday all! Any fantastic weekend plans?

10 Comments | Fitness, Motivational | Tagged: , , , , | Permalink
Posted by Alyson

Conferencing Food Fun

February 3, 2010

Wow, what a week its been! If you missed an earlier post, I flew out to Baltimore last Thursday, went on a snowboard/ski trip to Wisp, MD, Friday thru Sunday, and attended the National Sports Forum conference in downtown Baltimore Monday thru Wednesday. I flew home Wednesday evening and feel a little overwhelmed with going back to reality. Overall it was a fantastic trip, but I’m ready to get home and back into the fitness, nutrition, and work swing of things.

Photo Recap -

I did my best to keep it healthy..

Whole Wheat Sandwich Thin topped with Deli Turkey Breast & Spinach

There was lots of Instant Oatmeal and Yogurt Messes..

Instant Quaker Apple Spice Oatmeal topped with plain Greek Yogurt & PB

Starbucks Oatmeal

Chocolate Vega + plain Greek Yogurt topped with Kashi Go Lean and Blackberries .. Great combo!

I forgot how much I love Panera Bread! ..

1/2 Fuji Chicken Salad and French Onion Soup

But it wasn’t all clean.. just a few bites though!

Crazy tender Calamari at M&S Grill

Gala

Tuesday night the Conference gala took place at M&T Bank Stadium, where the Raven’s play. We were greeted by the cheerleaders and marching band, were led onto the field (with the fire entrance), and toured the locker room and suites.

The food was amazing! As soon as we walked in the stadium they were passing out Budweiser, water, sliders and hot dogs (skip those of course). Next it was through to the locker room where there was more beer, hot chocolate and a spread of chips, pita chips, dips, hummus, and caramel corn..

In each of the suites there were Crab cones, Fruit cones and an array of salted nuts.. and more beer, haha

Then there was the actual dinner.. Menu items included:

Main:

Mini Reuben & Strip Sandwiches with Asiago Fondue, Potato Hay & House Pickles

Pan seared medallions of Veal with Sage, pepper and Talleggio Risotto Garlic

Jumbo lump crab cake martini, Potato Leek & Pancetta Hash

Gourmet Salad Bar

Appetizers: Vegetable, Cheese, Sausage, Cured Meats & Oysters with assorted crackers, Miniature meatball Sub, Jumbo Lump Crab & Marscapone Polenta, Shrimp Cocktail, Crab Salad Devils Eggs

Dessert: Berger Cookies, Chocolate Dipped Cannoli’s, Cheesecake and Warm Apple Crisp

Appetizers..

Main courses..

My personal favorite, dessert! ..

No cheesecake has ever been so loved :p

The room was really dim, so I apologize for the goofy flash effect on a lot of these. Wow, that was a lot of pictures! The Raven’s owner, Steve Bisciotti, gave the key not speech; reminding everyone how much sports has an impact on people of all walks of life. As a Raven’s fan, the night definitely left me in awe.. and full! :)

I had more than one treat on this trip, but I’m choosing to not regret it. I enjoyed & appreciated each and every bite, and am excited to get back to some butt kicking workouts this week!.. not to mention stove top Pumpkin Oatmeal :)

What’s your favorite part about coming home from a long trip? Aside from standard food & workouts, I have to say I’m really looking forward to my bed :)

5 Comments | Food, Fun | Tagged: , , , , , | Permalink
Posted by Alyson

A True Idol

February 3, 2010

Hey guys! Just a quick post while I work on a recap of the last few days.. I’m sitting in the lobby of the hotel trying to catch up on emails and work that was neglected for the last few days. The conference was great, I met a tone of people and had a lot of fun, but now it’s back to reality in a rather sudden fashion.

But I had to post this! Danelle was one of my childhood best friends. There were a few years there where we were inseparable. She has an amazing talent, a strong family and is a wonderful mom.. she is a true idol :)

I heard that unfortunately something came up and she wasn’t able to go to Hollywood, but I know huge things are in her future! I’ve had the pleasure of listening to her play in person too..

Have a wonderful Hump Day!

1 Comment | Motivational, Uncategorized | Tagged: , , , | Permalink
Posted by Alyson

Busy Slacker

February 1, 2010

Hi everyone! I miss you all! I’ve been such a blogging slacker :(

I’m attending the National Sports Forum in Baltimore through Wednesday and haven’t had a free moment. The panels and breakout sessions today were great; I learned a lot and met a ton of awesome & interesting people. Tomorrow’s another full day which concludes with a gala at M&T Bank Stadium (where the Ravens play). Can’t wait to tell you more about it.

Workout have been bad.. As in non-existent. I feel sluggish and less energetic than usual, but I’m trying not to be too hard on myself because I know I will kick by butt in the gym when I get home… and sometimes other things need to take priority.

Nutrition has been okay. Overall I’ve stuck with being healthy, but there have also been a few treats here & there (including homemade cake last night and a margarita this evening). Again, I just keep having to remind myself that I eat very healthy 95% of the time, and to not feel guilty for these last few days. This takes a lot of conscious effort on my part because I tend to get down on myself for missing workouts or messing up my diet.. But I know it’s mentally unhealthy to do that.

I’m actually posting from my iPhone, so I hope this goes through okay, and at least makes some sense. I’m so behind on all my favorite blogs :/ I’m thinkin of you and hope you’re weeks are off to a wonderful start!

What helps you to keep a positive attitude after less than stellar health days?

5 Comments | General | Tagged: , , | Permalink
Posted by Alyson

Goggle Weather

January 30, 2010

Hi all! Hope your weekend is off to a great start! I’m currently sitting in the living room of the gorgeous house we’re renting, right next to the chairlift, watching the snow fall. Just finished a bowl of oatmeal (instant but oh well) topped with PB (splurge, I’m on vaca!) and Blackberries, and am enjoying a cup of coffee.. not too bad :)

Best meal of the day.. love breakfast! ..

We set off early yesterday morning from Baltimore for Mc Henry where the Wisp resort is located. As we drove east, it got colder and colder, getting down to 10 degrees at the Wisp Lodge. Needless to say, my Phoenix-adjusted self struggled.

Last year was the first time I tried snowboarding. I love it, but I’m not very good.. haha.. not good at all. I went down a pretty decent length beginner slop a few times before my hands and feet were completely numb. Maybe I don’t have the right gear, or maybe it’s just that cold! Not to mention I took a few butt bruising, head banging falls that left me ready to head in for lunch. I warmed up with a couple cups of coffee (I even had tea in the car but spaced on brining it in), and enjoyed Greek Salad with Salmon that I brought from home.

I hung out at the lodge for a little while longer, let myself defrost and got a little work done. Yes, I was that dork at the lodge bar working on their laptop.. not my proudest moment, but gotta do whatcha gotta do right!

My 2nd attempt on the mountain was better and I started to make a little progress. Today I plan to get a little work done in the morning then head back out there.

Snowy Eating

Before heading to the “mountains” (in “ “ because next to what we have out west, these could be considered large hills, haha), Julie was nice enough to stop by the grocery store so I could pick up a few food items. I am so lucky to have friends who are understanding and respectful of my nutrition choices. There’s a group of 15 of us staying at the cabin (which includes a hot tub and hot & glove warmers!), and they had planned out their meals in advance: Hamburgers & Hot Dogs, Macaroni & Cheese, and Lasagna. All tasty things for sure, but not exactly down my alley. Though no doubt I’ll be having a bit of that lasagna! Any who, I picked up Greek Yogurt, Kashi Go Lean, Blackberries, Spinach, Turkey and a couple protein/snack bars. Which reminds me, omg, Luna White Chocolate Macadamia Nut is amazing! I rarely by snack bars, I’d rather just make them myself, but holy yum :)

On car ride up I snacked on Plain Chobani mixed with ½ scoop Chocolate Vega..

Later I enjoyed the same Chobani mix and topped it with Blackberries and Kashi Go Lean..

And instant Oatmeal.. the Cinnamon & Spice flavor is my favorite so far..

AFAA Certification

I started reading through the material I got from AFAA, and wow, there’s a lot to learn! I decided to go with AFAA Group Fitness Certification because it would cover multiple classes at once for one price. I have no doubt I’m getting my money’s worth. The study guides are pretty beastly. It gives a schedule for working through everything over a 30 day period, but of course I just got the material and the certification workshop is 2 weeks from today.. I have a lot to get done between now and them. What’s great about AFAA is that the material you need to study isn’t just how to teach a specific Spin or Body Pump class, instead it covers both basic and more advanced material. I know I’ll come out feeling like I have a strong personal training and fitness knowledge base.

A few of the gang in the hot tub.. at this point is was ~1 degree outside!

Have a beautiful weekend!

5 Comments | Fun | Tagged: , , , , | Permalink
Posted by Alyson

Travel Tips & Eats

January 28, 2010

I’m in Baltimore! The flight was good, and to tell you the truth, after my crazy busy world wind days lately, I actually kind of welcomed 4.25 hrs of uninterrupted, internet-free work time. I had absolutely nothing to distract me and actually got quite a bit done!

I have a couple food pics for today, but I thought I’d do a more specific post on staying healthy and feeling good while traveling.

Keep it Moving

Whether it’s a puddle-jumper from San Fran to LA, or a cross-country trip from.. oh I dunno, Phoenix to Baltimore :p .. it’s always draining to travel. Why that is, I’m not really sure. I mean you’re just sitting for a while, and I’ve certainly sat in front of the television longer than it takes to fly across the US, but no matter, I know I often end up at my destination feeling overall blah.

The best thing you can do is keep it moving before and after your travels. There’s enough negativity and stress around flying that the last thing you want is to feel like a giant blob because you didn’t workout or ate crummy preflight. If you can, try to get a workout of some sort in before your trip. Don’t pressure yourself to have some crazy lifting session or run 10 miles (Amanda! hehe), but aim for a little something, even if it’s just a quick 15 minute jog around the neighborhood. I think it’s even more important to keep it moving the next day. This can be especially hard if you’re on vacation. But you’ll be able to enjoy yourself so much more, and be in such a better mood if you don’t get into a traveling no-workout rut.

Here’s a great post I found on YogaJournal.com on good post flight yoga poses to help refresh.. Grounded Traveler.

Keep it Light

Don’t be lazy, bring your own airplane food! On more than one occasion I have fallen into 2 travel-bum food traps: 1) You don’t travel prepared and end up giving in to that oh-so-authentic Chicken Quesadilla at the food court, 2) You stay strong and pass up the food court but end up starving on the plane and instead devour multiple packages of peanuts and 100 calorie Ritz and Chips Ahoy. The result has never been pretty and often involves guilt and stomachaches. So if you’re already packing, just one more little cooler is nothing.

And on that note, one of the best investments you can make towards healthy eating is buying a soft-sided cooler. I got mine at target for $25 and can fit 3 days worth of food in it! I also recommend picking up reusable ice cubes. I found mine at Walgreens but you can get them at any outdoor store. They’re perfect for keeping your healthy eats cold without making a mess. If it can go in Tupperware, it can be your plane meal.. though if you’re sitting next to me, I’d prefer you bring chicken or veggies and maybe skip on the tuna :p.

I actually just finished snacking on Overnight Oats (1/3 c plain Greek Yogurt + ¼ c organic Oats + ¼ UVAB + Cinnamon), topped with a few mixed Fruit & Nuts that I picked up at Starbucks. I also have Kabocha slices, and Greek Salad from Whole Foods for when I get hungry later or tomorrow.

Crappy iPhone pic..

Airport Eats

Most of the time, airport food options are limited.. but you can always, yes you really can, always, find something that will to the trick until you have access to more healthy & nourishing options.

Starbucks

Not surprisingly, my personal favorite is Starbucks. Starbucks gets a bad rap. Yes, there are plenty of horribly unhealthy things (hello! Adding an espresso shot to whole milk, caramel and whip cream does not kill the calories), but it’s so easy to create healthier options.

On the food side, opt for a Yogurt Parfait, Fruit Cup, Oatmeal or Protein Plate. Or grab one of the bags of nuts they usually have sitting by the register.

On the drink side, there are so many healthy options! Generally speaking, you can pick a cappuccino over a latte, switch 2% Milk for Non-Fat or Soy, use Sugar-Free flavor syrups and skip on the Whip.

Your two absolute best bets, because they’re  basically calorie-free, are Drip Coffee and Tea. But you can even make these a little more interesting, but still healthy, by adding a Sugar-Free flavor syrup and a splash of Milk. I am loving the new Vanilla Roobios they came out with. I add Sugar-Free Vanilla Syrup and a tiny bit of Soy Milk; it satisfies my sweet tooth every time.

A few of my other favorite include..

Sugar-Free Cinnamon Dolce Soy Latte

Carmel Frappuccino Light

Chocolate Vivanno (I don’t have them add Banana, which reduces calories by ~80)

Gift Shop

Worse case scenario, gift shops have Nuts & Trail Mix. Other options include Yogurt, Protein Bar, and Plain Crackers. Not the most interesting options by themselves, but add a few nuts to the yogurt and have a fruit cup or cup of tea on the side and you’re appetite will at least be held over until you have healthier options.

Others

If I was really being thorough, I could go through the various evil Fast Food chains that inhabit most food courts (whoops, did my rather strong opinion on this issue just come blasting out :0). But when it comes to those.. just try to be smart. Go for a plain Salad, leave off the dressing and add protein by ordering a Chicken Sandwich, tossing the icky bun and removing the fried breading.

Stay Hydrated

Flying dehydrates you (due to cabin dryness and re-circulating air), so keep pushing those fluids! I know I’m not particularly keen on getting up multiple times to use a tiny bathroom (I’m 5’4”, 125lb.. how to bigger people fit in there!), but it really does help to overcompensate on H20 in order to keep your energy, and prevent illness, bloating and senseless eating (often that hunger is really thirst).

The only pretty picture I took today..

Overnight Vanilla Oats (3/4 c plain Greek Yogurt + 1/4 c UVAB + 1/4 c organic Oats + Vanilla Extract + Cinnamon), topped with Strawberries & Protein Nut Butter

Well that’s it for now! Hope you all have a wonderful Friday. And if you’re in the Baltimore area, shoot me and email, I’d love to meet up!

What’s your favorite travel food?

7 Comments | Food, Fun | Tagged: , , | Permalink
Posted by Alyson

Bmore Bound

January 27, 2010

Quick post tonight because..

I haven’t mentioned it yet, but I’m flying out to Baltimore tomorrow! The original purpose of the trip was to attended the National Sports Forum (NSF). The conference is in a different city each year, and I was so excited to learn it was going to be in Baltimore because I lived there for 2 years before moving to Arizona. I’m flying out a few days early to go on a Snowboard/Ski trip with my favorite Baltimore people.. who not too surprisingly, I met at my local gym in Federal Hill :)

But rather typical of me, I haven’t started packing and tomorrow’s a jam-packed day! Class 8-10am, Yoga 10:30-12pm, meeting 12:30-1:30pm.. flight at 4:30pm.

FITNESS

Verdict on soreness level.. very! Low back, Glutes, Hamstrings, Quads.. and I have that shaky feeling throughout my upper body from lifting today. All great feelings but .. I totally chickened out on Spin. I know my body needs the rest, it’s screaming for it, but I still feel a little bad since I’m flying out tomorrow and probably won’t be able to get cardio in again until Monday. Though apparently Snow Shoeing is the absolute best cardio workout.. maybe I’ll try that in between flying down the mountain with my feet attached to a board :p

NUTRITION

Breakfast this morning was crazy filling! I ate around 8:30am and was full until 2pm. Here we have Pumpkin Fluffy Oats:  1/4 c Organic Oats,  2 tbsp Oat Bran and lots of Pumpkin Spice cooked in 1/2 c UVAB + 1/2 c H20 with 1/3 c Organic Pumpkin and 1/3 c whipped Egg Whites mixed in at the end. I topped it with a new creation (recipe below), Protein Nut Butter.

For lunch I snacked on Kabocha Slices and later had Pumpkin Overnight Oats (2/3 c plain Greek Yogurt + 1/3 c Pumpkin + 1/4 c Oats).

All I wanted for dinner was a big salad! In the mix.. Baby Spinach + grilled Savory Tofu + Chickpeas + 1/3 Avocado + Sweet Potato Cheetahs + Tahini Hummus.. yum!

So happy with this recipe experiement! It needs a little tweaking to reach perfection.. but even this version is post worthy..

Homemade Fortified Protein Nut Butter

1/4 c Raw Nuts

1 scoop Protein Powder

1 tbsp WF Maple Syrup

1 tbsp Chia Seeds (optional)

1 tbsp Wheat Germ (optional)

1 tbsp Flax Seeds (optional)

2 tbsp Unsweetened Vanilla Almond Breeze (UVAB)

1/2 tbsp Udo’s Oil

Toast nuts on a baking sheet at 400 F for 10 min. Place all ingredients, but the Protein Powder and UVAB, in a food processor. Grind until it starts to get creamy. Add in 1 scoop Protein Powder & UVAB, continue to blend. The texture of the butter will depend on the type of nut, so adjust liquids accordingly. And you may not need to add the Udo’s Oil.

Careful though.. it’s addicting!

These nutrition facts include all of the optional ingredients for a recipe made with Peanuts (4 servings for full recipe)..

FUN

Thank you, thank you, thank you to all of you who participated in the Bake Sale!

And a few links I found interesting…

Fast Food Survival Guide by Cooking Light

How to Avoid Foods Made with GMOs

Ugh, alright I really do have to pack now.. I hate packing and always put it off to the last minute :/ .. We’re over the hump, have a wonderful Thursday!

11 Comments | Fun, Recipe, School | Tagged: , , | Permalink
Posted by Alyson

Bake Sale for Haiti

January 26, 2010

Wednesday, January 27th is the Online Bake Sale for Haiti. CLICK HERE to go to the Chic Life’s site to place a bid! Treat Yourself & Help Others!!

Yawn… it’s been a busy couple days! I only got a few hours of sleep Monday night, and not much more last night, so needless to say, I’ve been dragging a bit. But good news, my mid-term went great, and even better, it’s one of my last as an MBA student, woot woot! And I’m so glad you guy’s liked the guest post :) I’ll pass on all your warm words to my mom :)

FITNESS

It’s been a great couple days of  Yoga & Lifting! Yeah, I was a cardio slacker :0 I usually do my fave Spin class, but due to a meeting, I wasn’t able to make it yesterday. Definitely looking forward to tomorrows class! I worked legs with my trainer today including Side Lunges, Front Lunges, Squats, Leg Presses, Glute Kickbacks and Sissy Squats. After 3 days of great Yoga sessions where I pushed myself a little further than I had before.. the soreness is already starting to sink in. Tomorrow I’m lifting Shoulders & Back with my Trainer, and will do either Spin + 1 hr Yoga or an 1.5 hr Yoga class.. just depends how much I’m limping tomorrow!

Topic: Weight Loss & Calorie Counting

The topic of calorie counting for weight loss has been floating around the blogosphere lately, so I thought I’d contribute my 2-cents. First, let me start by saying that I am not a medical professional (not yet at least, ;) ), so this is just my opinion based on my personal experiences.

In fact, I consider myself pretty darn experienced when it comes to calorie counting.. the result of years of gymnastics (it was not encouraged, it was by choice, and it wasn’t a particularly healthy choice) and recent fitness competitions. So I have a good idea of how many calories are in most items for any given serving size. But even knowing that.. it’s the little things you snack on that add up throughout the day and suddenly that calorie deficient that’s needed to lose weight has evaporated. Each pound of body fat is equivalent to 3500 calories. So to lose a pound a week you need to be at least 3500 calories in the hole (or below maintenance by 500 a day). The math part is simple, but determining your metabolism in order to know many calories you can eat and still lose, is the hard part. Yeah, there’s all those complicated equations out there, but those are just cookie-cutter.. everyone’s different. Not to mention that when you start playing with dieting and adjust macros, at some point your metabolism will change too.

Does calorie counting and food journaling need to be a part of your daily life?.. it depends on your goals. If you’re dieting for a purpose, whether it’s to lose (or gain) a few pounds for bikini or competition season, then it’s a necessity (IMO). If however you’re just trying to maintain weight as part of a healthy lifestyle, then I would go so far as to say it’s unhealthy. Obsessing over every calorie is not a healthy practice (and this is coming from someone who has done it for years) emotionally. I think food journaling is something everyone should do for a short time, no matter what weight or health goals, in order to familiarize themselves with the nutritional content of what they’re eating. I am still continually shocked that people are sometimes so unaware of how truly unhealthy some items are for them (when eaten on a regular basis.. everything is fine & dandy in moderation), or what an appropriate serving size actually is

Up until fairly recently, I was certainly not eating a balanced diet. I have always eaten pretty healthy, but my diet severely lacked vegetables and fruits. I find it so funny that what finally broke my picky eating habits was even further restriction than what I normally placed on myself.. it only took 25 years! In the last couple months I probably tried more new foods, mostly in the vegetable form, than I have in the last 10 years.. and as you’ve been privy to, I’m loving every minute. Another interesting thing I’ve noticed is how my healthy cravings have changed since starting Yoga. After each Yoga class, without fail, I only crave Vegetables & Fruit.. usually a big Salad :) I’m sure there are reasons behind this (digestive & detoxifying movements, etc) and I look forward to learning more!

NUTRITION

So I have a little catching up to do. But to be honest, the days look pretty similar :) Both mornings started with multiple cups of coffee (I’m so weak when I’m tired), and Vega Pudding..

Vega Vanilla Chai Pudding topped with Wheat Germ & Strawberries..

Vega Berry Pudding topped with Wheat Germ, Blackberries & ~1 tbsp Raw Almond Butter..

I picked up Mother’s Natural Toasted Wheat Germ the other day and I am loving it! Although the idea of raw Wheat Germ was great, it spoils incredibly fast, so toasted is a better option, and besides I like the flavor better ;) It’s a bit nutty and is a great flavor & texture addition to yogurt or cottage cheese if you’re trying to limit carbs.

Oh, I ended up hanging out at Starbucks while my car was getting checked out the other day, and tried the new Vanilla Rooibos Tea.. so tasty! I added a little bit of Sugar-Free Vanilla Syrup and a dash of Soy.

Mid-Day Oats

The last couple days oats were deligated to lunch.

First a new combo..

Pumpkin Cheesecake Oats

1/2 c UVAB + 1/2 c H20

1/4 c Oats

2 tbsp Oat Bran

1/4 c Pumpkin (mixed in at end)

1/4 c Cottage Cheese (mixed in at end)

Topped with: 1/2 tbsp Wheat Germ (gotta give the illusion of graham crust!), 1 tbsp no sugar added Pumpkin Butter

I’d seen people around the blogosphere mixing Cottage Cheese into their oats, so I thought I’d give it a whirl. I liked it.. ok.. but prefer Egg Whites or Protein Powder for my protein add-in.

Today was just standard Protein Pumpkin Oats (1/3 c Pumpkin, 1/2 scoop Vanilla Protein Powder).

Soup & Salad

I’m still eating up the soup I made last week. So dinner last night was the perfect combo.. Butternut & Apple Soup topped with a dollop of Cottage Cheese, and a Spinach Side Salad with crumbled Tilapia Cakes, grilled Portobello and Avocado..

The Quesadilla that Took Over

If you haven’t tried hummus in a quesadilla (as a healthy substitute or addition to cheese).. do so immediately, it’s amazing. Tonight’s dinner ended up bigger than I anticipated, but it was so good!.. and I am soo full! :p

Whole Wheat, high fiber, low carb, Tortilla

~ 2 tbsp Tahini Hummus

<1/4 c Pinto Beans

Spinach sautéed in a little Salsa

4 Sweet Potato Cheetah Slices

1/3 Avocado

Grilled it up on the George Foreman Grill.. amazing! Though it fell apart a bit ..

And of course there’s dessert.. Tofu Protein Pudding in a Cup + 2 tbsp Kashi Go Lean in there.. for the crunch :)

FUN

Oh, did I mention..  Online Bake Sale for Haiti! Do it, you know you want to! There are tons of fantastic bake goods up for auction.. and what better bake sale, then a bake sale of Healthy Living & Food Bloggers!

Giveaways Galore:

  • PurelyElizabeth, a gluten-free baking company (whose founder is an IIN grad!), is giving away a few great goodies include the book ‘Thrive, The Vegan Nutrition Guide,’ a tote bag and a package of her fantastic baking mix.
  • Kristen at EatingRD is giveaway tea goodies (Chocolate Mint Truffle and a mug) in honor of the launch of her new site!
  • Lexi at Ramblings of a Healthy Student (& newly anointed 1/2 marathon runner!) is giving away Navita Natural Chia Seeds (ahhmazing in Oats!)

13 Comments | Health, Recipe | Tagged: , , , , , | Permalink
Posted by Alyson

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