Nutrition

Eat with a purpose

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Here’s the truth : most of us want to change something about our bodies. We’re either looking to lose weight, get in shape, build muscle or squeeze into that little black dress, we all want some kind of improvement. The road towards that end goal is not without its struggles and since the way we eat is what really dictates the way we look, it’s no wonder most people are usually on a diet or planning on going on one come Monday morning.
We’ve all heard it before: food is fuel, focus on health, nourish yourself…and I’ve advocated all of this time and again, but it’s not enough to actually make those changes happen. If that was all it took to change your mindset around food, then you’d already be rocking the bod of your dreams.

The real way to change gears is to eat with a purpose. A prime example is in contest prep where everything you do it geared toward getting stage ready and diet-wise that means meal and nutrient timing and making the smallest tweaks (like adding salt or increasing carbs) to see dramatic changes in one’s physique. This can be applied to the everyday regardless of your goal and it will allow you to view food from a more object standpoint. This sort of shift is huge and with time you’ll be able to move past any cravings or temptations without a second thought.
The first step towards eating with a purpose is to gain a better understanding of nutrition in terms of macros (carbs, protein and fat). None of these is the devil, in fact all three offer value towards your physique goals. Carbs provide you with fiber and glycogen so you can build muscle and repair damage to the muscles fibers that you get from working out allowing you to build lean and firm curves. Protein provides amino acids that help you build muscle and feel nice and full. Fat helps your body absorb fat-soluble micronutrients and provide omega-3 fatty acids needed for basic bodily functions, plus it helps to give you that nice feeling of satiety. Getting a good idea of how these three elements affect your body will help you to look at a meal and understand how it will benefit you. The more knowledge you have, the easier it will be to make wiser choices.
Step two is to start planning your meals based on your goals. For fat loss, obviously you`ll want to be in a calorie deficit, but you don`t necessarily need to take out an entire macro altogether to see changes; like going low-carb for example. Focus on a good source of carbs mostly before and after workouts, and eat lots of veg and protein for the rest of the day with a little bit of added fat here and there. For getting that nice in shape look you’ll need to focus on eating to build muscle without adding body fat, that means being in a calorie surplus with a big focus on carbs and protein and not too much added fat.
Step three involves treat meals and refeeds. A lot of people do a once weekly treat meal, but that can lead to a binge so proceed with caution. If you do decide to partake, then consider saving that meal for either the end of the week or a special occasion like a family gathering or girls night out. Refeeds are also a good option here too, as you go super high carb, moderate protein and super low fat (no added fats) for one meal although some athletes do a full day. This can vary from person to person in terms of its effectiveness, but I find for myself that refeeds work way better that treat meals. The day after a treat meal I usually get indigestion and some bloating, but with refeeds everything looks nice and full with lots of muscle definition and leanness. Again, the choice is yours, but start taking into consideration how these two options will help you move forward.
The final step is to start implementing these strategies one by one and slowly ease yourself in to a more objective way of eating. If this seems a little intense at first then just start with one meal and move on from there until it becomes second nature. Those who treat their diet and lifestyle this way are far more likely to not only achieve their body goals, but also maintain them over the long haul and isn’t that the real goal here?

 
All of this doesn’t mean that you’ll be spending your time overthinking every piece of food that goes into your body, instead you’ll just be gaining more awareness. I first started eating with a purpose during my first prep and in the beginning it was a lot of measuring and weighing food along with lots of research on the nutritional value in the food I was eating too. This was really just because I was super interested in learning as much as I could about this, and look where it got me. You may want to take a different approach, so to each his own. Seriously though, give these steps a try, they can not only help you gain healthy habits, but they can lead you to long term diet freedom for good!

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Nutrition, Wellness

Eat what you want, when you want

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What do we really want? It’s simple actually: Eat what we when, when we want. Is it possible to do so and still be healthy? YES! Does it mean that you have to always focus on portion control and moderation? Nope. Allow me to explain…

I used to think that this concept was all about being able to eat junk food, dessert and big decadent meals all the time. Then it shifted towards eating tiny portions of decadent meals like in the books French Women Don’t Get Fat or Naturally Thin. I tried that out and it was short lived, that style of eating doesn’t work for me or most people for that matter. If it did, the obesity epidemic would not exist because we would be able to stop at one bite. Moderation is rough. What this really means is gaining a bit more self-awareness in order to better understand your cravings and taste preferences, and then eating accordingly.

Self-awareness might sound a bit new-agey, but when it comes to dieting, it really comes in handy. It basically helps you to move away from eating something just cause it’s there or just cause it’s a special occasion and to instead eat something because it’s what you really want.

A prime example that I can give you is my weekly treat. In the beginning I always overdid it and ate whatever junk food was available to me and then I’d end up feeling bloated, heavy and guilty. But now I think about what would really taste good to me and what I’m actually in the mood for and then I can just enjoy every bite without the guilt and then get on with my life.

Maybe instead of saying I want to eat what I want, when I want, we can shift towards I enjoy the foods that I really want, whenever I choose to. It’s so powerful when you are able to get to that space and genuinely enjoy food instead of just shoveling it down. You can look forward to your meals without feeling guilty afterward. Guilt is a huge component of this; how many times have you felt bad after overdoing it or going off-plan or cheating on your diet? It sucks and it can easily send the most disciplined person into a tailspin. So just eat what you really want but pay attention to the food and how it tastes and how you feel. In the beginning it might feel like you’re overthinking everything you eat because it’s a bit of a challenge to gauge your cravings and tastes at first. With time though, you’ll get into a good rhythm and soon enough it’ll just be second nature.

This isn’t to say that you should just eat whatever fatty foods are at your disposal, this all comes down to understanding what your body needs nutrient-wise, what your taste bud preferences are and combining the two to create awesome and delicious meals each day. This concept has led me to create countless healthy and delicious recipes like Pad Thai or Oat Flour Waffles or Protein Brownies. Yes, nutrient rich foods are the baseline for good health and they’re an absolute necessity, but you can still make them taste great. So tune in to your preferences and eat real foods that will nourish you, fuel you and satisfy you everyday.

Nutrition, Recipes

Healthy Donuts!!!

I love donuts so much! But we all know that the store bought conventional donuts are in now way healthy. It’s loaded with sugar and fat, and of course tasty goodness. In the last few years of my fitness journey, I’ve been tinkering around with all kinds of ingredients to find just the right balance between nourishing and delicious. Well, I found that recipe and I am thrilled to share it with you!

Sour Dough Donuts

Serves 6

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Ingredients:

2 cups oat flour

1/3 cup coconut flour

6 tablespoons ground coconut

2 teaspoons stevia

1 teaspoon ground flaxseeds

½ teaspoon cinnamon

pinch of nutmeg

½ cup unsweetened almond milk

1 tsp apple cider vinegar

Instructions:

  1. Preheat oven to 350 degrees and spray a donut pan with non-stick cooking spray
  2. In a small bowl, combine milk and vinegar. Set aside.
  3. In a medium bowl combine the remaining ingredients, then add in the milk and vinegar mix. Stir to combine. *If too dry add water 1 tablespoon at a time until a thick batter forms.
  4. Portion out the batter evenly into the donut pan to six donuts.
  5. Bake for 30 minutes, rotate pan halfway through. Let cool completely before serving.
  6. *Can be stored in the freezer for 3 weeks

Enjoy!

If you love this recipe and what more meal and snack ideas like this one, be sure to check out my Recipe Collection here. You’ll find 25 delicious recipes for every goal and craving!

Contest Prep, Nutrition, Wellness

Eating Enough

There is one concept that seems to evade so many people. In fact, it is most likely one of the main reasons why so many struggle to get in shape, lose weight and keep it off for good. What is this mystery concept you ask? Eating enough. That’s right, for most eating enough and losing weight just don’t mix, which is why we still believe that diet equates calorie restriction and deficit.

The old theory of calories in, calories out isn’t as clear cut as you may think. Actually calculating how many calories you burn in a day is almost impossible, even if you have wearable tech (for example a Fitbit) because it doesn’t take into account your resting metabolic rate, stress levels, hormone fluctuations, etc. So trying to figure out the right amount of calories to take in is equally as challenging. Some say 1500 calories for others it’s 1200 and so on. It’s pretty confusing. Truth be told, there is no one size fits all for calories, but if you are looking to lose weight or if you have ever tries to in the past, chances are you’re not eating enough. You still have to support your body’s basic requirements to function and if you drop calories too low your body is going to tell your brain that it is starving and it will hold on to whatever bodyfat it can no matter how hard you workout or how low you drop your carb intake.

The reactions that I get when it comes to my regiment and my nutrition is usually surprise followed by slight disbelief and “Yeah, right” look in the other persons eyes. Others are always surprised to hear that I eat 6 to 7 meals each day and with that surprise assume that it’s a tiny miny portioned sized “meal”, which could not be further from the truth. I even get asked “Yeah, but how many of those so called meals are just protein shakes mixed with water?”. The answer is zero FYI. Yes, I do consume protein powder, but it’s always paired with additional food otherwise it wouldn’t be filling enough. I eat for volume and I like to feel full no matter where I’m at in my training.

To help shed a little light on this, here is what a typical day of eating looks like at 4 weeks away from the Provincial Championship.

Meal 1

 

A combo of carbs and protein is perfect for my post-fasted cardio meal. I opt for 1/4c dry measure of a whole grain with a 30g scoop of brown rice protein powder and 1/4c of blueberries. Anytime I go for something sweet I always spice it up with cinnamon and a pinch of turmeric (it’s an anti-inflammatory). My 2 fave ways to prep this meal is to combine the ingredients to make either a Brown Rice Bowl (as shown on left) or a Mug Cake (on the right). Delish!

Meal 2

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For this meal I always go for 4 oz of either tofu or tempeh with 1 cup of veg…and everything is smothered in mustard and hot sauce.

Meal 3

This serves as my pre-weight training meal which I’ll have about an hour before hitting the gym with a giant cup of coffee instead of a pre-workout supplement. This meal is sweet and combines 1 scoop of brown rice protein powder with 3 oz of mashed sweet potatoes with (again) cinnamon and turmeric. It’s kind of like a protein pudding with some extra carbs to fuel me up for some heavy lifting.

Meal 4

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My post-workout meal is eaten 45 minutes after my gym session is done. I always opt for white rice (which I love!) and 3 oz of this high protein bread (recipe courtesy of my coach) made from wheat gluten. It is so nice to eat bread every day when in contest prep. You may have noticed that most post-workout meals contain fast digesting carbs (like white rice). The reason for that is because whenever you exercise your body releases cortisol (the stress hormone), but this is a good thing as it is what allows you to push hard when you train. After you’re done, the sugars in carbohydrates are what help bring your cortisol levels back down to a stable amount.

Meal 5

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This one is probably my favorite. 1/2c black beans, 2 cups of sautéed spinach with hot sauce and 1 TB coconut oil is a great combo. The great thing is that on Mondays and Fridays (when I train legs) I get to up my carbs for this meal and add 3 oz of sweet potatoes, since I’m lifting heavier. The bigger the muscle, the heavier you can lift, the more recovery fuel (i.e. food) your body needs. So twice a week I like to mix things up a bit and use my ingredients to make brownies!

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Meal 6

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This is a quazi-oatmeal type of meal. Since I want to keep protein high at my last meal of the day, instead of using actual oats I use what’s called texturized vegetable protein (TVP). TVP is great because it’s a blank canvas and it takes on whatever flavours you add to it. Obviously I want this to be sweet so I go for 1/4c dry measure, with shredded zucchini (for volume), 2 TB of powdered peanut butter and 1/2 tsp of stevia. Surprisingly good.

Even though I’m less than 1 month away from show day, I still get to enjoy a once weekly refeed meal. Let me be clear though, a refeed meal is not a cheat meal. A refeed is like a carb load where you eat high carb, moderate protein and the least amount of fat possible (no fats are added to this meal). If I want something savory I’ll go for pasta, but I make the sauce myself so that there’s no oil added to it. usually though, I prefer sweet and I recently created and devoured this cereal treat. I found a brown rice cereal and vegan marshmallows (made from cassava instead of gelatin). It was SUPER amazing!

So there you have it. As you can see I don’t “eat like a bird” and neither should you. Food is fuel so nourish yourself and eat to live. Give yourself the energy you need by eating enough each day, regardless of your goals. Don’t worry about the calories, because chances are, you’re probably not eating enough as is. Focus on quality ingredients and balanced meals to support you, your workouts and your health.

Start Strong, Finish Strong