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CAULIFOWER CRUST

 

I gave this adventure a A+. Cauliflower has become a favorite with those trying to avoid eating too much bread. Pizza is one of my favorite foods, so, I had to do some research and figure out how to substitute the crust so that I can have a carb friendly pizza. Well, the buzz caught me and I found myself on amazon. Breakfast is my favorite meal of the day so I made a tasty breakfast pizza. On my low carb days my fat grams are higher, which allow me to enjoy a higher fat meal. It was definitely delicious and macro friendly. I recommend you try it!

brekpizza

Bake Pizza crust at 375-385 (depending on oven) for 6 minutes then flip crust and cook for another 6 minutes (total cook time 12 minutes). Once crust is baked you will then layer (in this order) spinach, egg whites, turkey sausage, turkey bacon and sprinkle a little cheese on top. Repeat the layer once more and place pizza back in the oven for 2-3 minutes. Drizzle the syrup on top and enjoy (optional, if you cut out the syrup remove 13g of carbs from total macros).

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Protein Packed Treats

One thing that deters a person from prepping is the thoughts that you will lack satisfaction and interesting food choices. Day in and day out you’re eating that plain “Brody Diet” and feeling like the shred down is so far away. The next thing you know you’re angry, or should I say Hangry, for no reason at all. You turn into the she hulk and everyone in your path feels your wrath. Stop… Your prep is all wrong!

Lesson number 1, not one prep is the same. You will find some trainers trying to force you to do the same prep as another client they had and yes it might get the job done, but at the end of the day you might’ve had a horrible experience with it. Well, what you need to do is take control of your meal planning and research just a little bit more about what your body needs/ likes to get the results you want.

I have been competing for 3 years now and if I had, had someone save me from the “Brody Diet” lovers earlier, things would’ve been much more enjoyable. What did I do? I got tired of eating the same old foods over and over again. It had to be some other way to get more protein out of my breads and other enjoyable treats. So, I began experimenting and I can’t tell you how good it feels to be on prep.

It actually takes no extra time just a little more research. You don’t have to be the best chef in the world either. The only two things I’ve added to a recipe is Vita Wheat Gluten and Protein powder and like magic more protein added in carbs I already eat, which means less meat. If your trying to compete and transition to a vegan or vegetarian diet this is definitely helpful. Also, learning what other foods are protein packed, such as peas, broccoli and beans (the magical fruit, the more you eat…), will also help with protein intake. Get outside of that prep box and into your kitchen? Get you some Red Mills Vita Wheat Gluten and protein pack your foods.

mytreats

Blueberry Banana Protein Breakfast Bread (Center)

1 package of Betty Crocker Blueberry Muffin Mix

1 Package of Betty Cocker Banana Nut Muffin Mix

1/2 Cup of Red Mills Vita Wheat Gluten

35g of Chocolate Protein Powder

1 cup of Water

Pre heat oven to 375 degrees. Mix dry ingredients first then add your water and stir. Lightly flour your baking pan then pour mixture into it. Bake for 20-25 minutes. Eat it with fruit or eggs in the morning or as a mid meal snack. Simple, easy and you don’t have to be a Chef to get it done. Now, Enjoy!!!

 

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Tempeh Protein Balls

So, I tried a few different recipes and realized simple is better. What I learned is you must look at the ingredients to make sure they appeal to your taste. I finally decided to pull out my basic ingredients and seasoned as I like. Made a yummy low carb/fat entree.

 

tempehballs

How to:

227g of Tempeh Light Life

30g Vita Wheat Gluten

1/8 cup red onions

1 tbsp of Garlic

10g bell pepper (any color you like)

Salt (to your liking)

1/4-1/2 cup of water

*makes approximately 9-10 balls

Directions:

In a small food processor, blend dry ingredients to mix them well. Slice your other ingredients and add them to dry mix. Take your water and add 1/4 then blend your mixture once more. Slowly add water until you have a dough like consistency then use a spoon to scoop mixture. Using your hands roll the scoop into a ball and place on parchment paper. Bake for 20 min at 375ºF. Remove let cool and enjoy. You can dip them in a tasty sauce or add rice, pasta or gravy to them as well.

 

 

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Food For Thought

Truth be told, the majority of people eat for satisfaction and entertainment not for survival. In all honesty, more than half of us consume portion sizes that are way too large for us. After eating a large satisfying meal we then stretch out to let it “digest” and few soon after fall asleep. Well, guess what, your body just breaks that large meal down and stores it. That in it’s self is another topic. The biggest question is why do we feel the need to intake more than needed?

Well it’s a learned behavior. Many families will sit around and enjoy large portions of food together. I grew up in a family with the saying of, “you can’t leave the table until your plate is cleaned.” Bingo! The learned behavior… As a parent have you ever thought about what the accurate portion size for a child is? I didn’t until I started to break the learned behavior in regards to my own diet.

We pass down this bad habit of over eating and therefore pass down diseases that are related to poor diet habits. Even if you have a hard time breaking those bad habits with your own diet you can start to teach your kids how to eat the right portion size for them. Decondition your self from thinking they have to clean their plates and teach them how to stop overindulging past the warning sign your body gives when you are full.

Everyone has a required daily caloric intake and I urge you to speak to your health care provider about yours and your children’s. One happy meal is more than half of some kids daily requirement. For young kids this means obesity and early cardiovascular disease. We usually associate heart disease with being older or obese, but children as young as 10 years old are showing plaque build up in their arteries. What does that mean… We are feeding our young nation to death.

Time to feed them to life!

Stay Driven

 

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Macro Breakdown

Men and women both approach me and ask what they can do to reach their desired weight. I’ll usually ask them what type of exercise they’re doing and it ranges from some to none. At times, I even have very active individuals approach, but their problem is definition. Have you ever heard the saying, “You can’t out train a bad diet?”

Diet combined with strength training gets you that tone look. The majority will be inspired by the muscular bodies in a magazine or at the gym and want that look, but they don’t want to spend money on a trainer. The truth is you don’t have to spend money on a trainer or dietitian. What you do have to be is active in your search for knowledge. How do you get that tight ripped body?

The journey to lean is different for each individual. You can go and research the latest diets and choose one that fits your liking, but at the end of the day you need balance. When individuals seek me out the first thing I ask is, “What is your diet like?” Most have no clue and have just been eating whatever quick meal they can get without any thought as to what they are actually feeding their bodies. After a few minutes of conversation they realize that not only have they been eating way too many calories, but they have no idea what they’ve been eating. Macros are a good way to monitor that.

A lot of people feel like it is just too hard to take the time to calculate your macros when in reality it is very simple. All it takes is a little extra time in the beginning to get comfortable doing it and then boom! You get results. Go figure right…

We all know that in order to gain 1 pound of fat you have to consume 3500 calories. By cutting 500 calories from your diet each day you should lose 1 pound per week. The key is knowing how many calories you should be eating a day. There are a ton of calorie counters you can google to find this out, but if you have been living off a very high calorie diet or even not eating enough then a gradual change is what you need. Just don’t jump into it cold turkey; Give your body time to adjust. First start out with tracking your meals and calculate your current macros. Once you know how many calories you’ve been taking in and what your macros are you can start adjust those fats and carbs.

Carbohydrates should make up 50% of your diet, protein 10-35%, and Fats 20-35%. Now, if you are bodybuilding, your protein will more than likely be high and fats lower, but if you are at this point you should know how to adjust macros or have a coach/dietitian/trainer. I’m a fan of the IIFYM diet and I will often share this method. Everyone I have shared it with sees results, plus you get to eat what you want. So, don’t be intimidated by macro calculating; it’s simple and tasty too.

 

Stay Driven

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Wanna Get Big… Eat Carbs

Yes! I want to get big you say, but carbs will make me fat! Well not necessarily. When my trainer told me that my carbs were going to increase by 100g I said the same thing. I was totally scared and afraid of what would happen to my body. Well, guess what, the only thing that happened is happiness. Carbs make me smile and my muscles love them. “Well don’t they turn into fat”? that’s what you’re thinking right? The function of carbohydrates are to increase insulin and the increase in insulin leads to fat storage, but wait, insulin is not the exact reason why you store. It is the imbalance of energy vs. fuel that does.

So yes, if you sit around and eat a excess amount of carbs then your body is going to store them nicely in your fat cells. Per uptodate.com, a medical site commonly used by doctors, your carbs should be approximately 50% of your caloric intake. Strange right, yea I thought so too after being mentally conditioned by previous trainers to keep them below 100g instead of the 180g I’m currently on. Another great thing is carbs increase your GAINZ.

The increase in insulin actually drives amino acids into your muscles which leads to muscle growth via protein synthesis. Awesome right! I know. Let’s not forget energy. Carbs equal glucose, glucose equals fuel, which means you have more energy to optimize physical performance. Thus meaning a productive day in the gym. No carbs, no glucose, decrease performance means that you’re not getting BIG.

When it comes to competition prep, off season is the best time to get big. Slowly increase your carbs to aid in muscle growth. It is not until active prep that you need to worry about carb depletion as a tool to shred down and if you’ve managed your macros properly in off season you won’t need to deplete as much. Even while on prep my carb intake is higher than most. Good off season leads to a good prep. As you can now see carbs are your friend, so eat them.

Stay driven All

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Craving Sweets

So, I’m bulking and enjoying all my new carbs, but I still have cravings. The candy bars at checkout are still pretty attractive to me. Two weeks before my show earlier this month I had horrible cravings. It definitely didn’t help watching the weeps enjoy there recess, snickers, cookies, and cupcakes. When your bodybuilding you have to remind our self of why you cut those sweets delicious treats out and remember that right after your done you can dive in.

Being a serious competitor and mom is a different story. Yes my lovely Trainer has brought life back into my diet with all these lovely carbs, fruit and even yogurt, but I still what the bad stuff. One day during a craving I decided to spice that plain greek yogurt up. It was either do that or eat me some chips, maybe a ton of honey almond butter or just get down and dirty on some cookies.

I must say that I pretty proud of my self for having the will power to say no. I’m currently 16 weeks out from my next show and yea I might not be in too bad of a shape and can recover from a little cheat every now and then, but I want to beat the me that stood on stage during the last show. They always say, “You can’t out work a bad diet” and that is fact. So, get you some plain creek yogurt and spice it up. You might be surprised how it hits the spot. It’s all about them goals!!!

The Mix:

2oz of plain greek yogurt

.15oz of semi chocolate chips

.30 oz of pretzels (broken)