Mini Pizzas!

pizzarecipepictureWhen you’re counting macros, extravagant meals can be a real b***h to keep track of! So, you have to get creative in the kitchen to keep your stomach happy and your mind sane. This is just a basic macro friendly mini pizza recipe that I made last night, and I absolutely loved it. Obviously, you can add as much-or as little-of the ingredients as you want or none at all! It’s all up to you and what you enjoy. If you try this recipe, drop me a comment below, and let me know how you liked it! bon appetit!

Mini Pizza Recipe – Serving Size 2 Small Torilla Pizzas

Ingredients

  • 2 La Banderita Whole Wheat Tortillas
  • 2 tbsp Dei Fratelli Natural Pizza Sauce
  • 1/4 Cup of Part Skim Mozzarella Cheese
  • Italian Seasoning
  • 8 Fresh Spinach Leaves
  • 16 Carando Turkey Pepperonis
  • about 2 tbsp of diced green pepper
  • about 2 tbsp of diced onion

* Pre-heat the oven to 375 degrees

Tortilla Pizza Preparation

  • spray the front and back of each tortilla with olive oil spray (do not use too much, about 1 second spray will do)
  • spread 1 tbsp of pizza sauce on one tortilla and the other tbsp on the other tortilla
  • sprinkle 1/2 of the 1/4 cup of mozzarella cheese on one tortilla, sprinkle the remaining cheese on the other tortilla
  • add your veggies and Italian seasoning: diced onion, diced green pepper, and spinach
  • add 8 pepperonis to one pizza and the remaining 8 to the other one
  • Place both pizzas on a cookie tray, spray the tray so nothing sticks, and cook for 10 minutes

THAT’S IT! 🙂

Now for the part you have been waiting for, the macros. Keep in mind these are the macros for the specific pizza above. If you change ingredients, you will change the macros:

  • Calories: 347
  • Carbs: 34g
  • Fats: 15g
  • Protein: 22g

Have questions? Comment below! I’m happy to help 🙂

 

Advertisements

Sleep & Muscular Development

Sleep. Can’t get enough of it, am I right? What’s even worse is we can be so doggone tired, lay down to go to sleep and then it’s like the checklist you couldn’t get accomplished throughout the day hits you like a train! Now, you feel like you’ll never get to sleep … I’m sure we have all been there. As part of a healthy lifestyle sleep is important for many different reasons like muscular development and physical performance, improves memory, and also gives you a higher level of energy to take on the day! Since we, here at CSL, are geared towards fitness I am going to direct your attention to why sleep is important for muscular development and overall physical performance.

A little information on SLEEP

There are 2 categories that sleep is divided into, REM (Rapid Eye Movement) sleep, and NREM (Non Rapid Eye Movement) sleep. You spend a large portion of the night in NREM and progressively work towards REM sleep about every ninety minutes. The later stages of sleep that your body enters into are the most important when it comes to restorative function. The downside is that you can only get there by getting through the initial stages of sleep. Improving sleep quality is just as important as improving how often you sleep.

Human Growth Hormone

Most of your growth hormone is produced while you sleep and responsible for your physical growth.  Some benefits of HGH include but are not limited to:

  • Repairs muscles allowing optimal growth
  • Increases calcium retention improving bone mass
  • Promotes fat loss
  • Minimizes fat storage
  • Support optimal immune system function
  • Keeps your body running smoothly

HGH levels are high in childhood and peak in adolescence. HGH levels begin diminishing after puberty. HGH is constantly being produced throughout our lives and helps regulate the body’s metabolism aiding weight loss.

Recovery

Recovery, the period during which muscle growth occurs, will not take place without plenty of sleep. Rest and the duration of rest are important for each and every muscle group. The rest time varies according to each muscle group and the intensity at which you trained. It may take your legs 2-4 full days to completely recover where your arms may only take 1-2 days. Full recovery will allow your body to grow in strength and size.

Sleep Time

Sleep time is very individualistic. Generally between 6 and 12 hours of sleep will suffice. Although there are super-humans out there like The Rock who seems to function optimally on very little sleep (props to him!) Find the time that works best for you. For myself I have noticed that 6-7 hours allows me to wake feeling energized and refreshed, any more than that and I feel sluggish the entire day!

Sleep tips & tricks!

Below are a few helpful tricks to allow you to turn off your brain and improve your sleep!

  • Keep a notepad on your nightstand and jot down anything that comes to your mind. Jot down your “check-list”. Write it down, leave it, and rest! This method allows peace of mind in realizing that you no longer have to think about it any further (fingers crossed!)
  • Utilize calming music to help you fall asleep and stay asleep. I won’t lie, I have had to use this method on those nights where I just can’t seem to relax. Listening to the sounds of birds chirping, waves crashing, rain, or grasshoppers allows me to mentally focus on those sounds alone eventually leading to sleep.
  • Maintain a clean room. This might sound very elementary but it works! You’d be surprised at how many adults go to sleep with clothing and shoes thrown everywhere, papers and deadlines sitting on dressers, etc. By picking up after yourself and placing any work related paper or information in the dining room or living area, you are promoting a stress free environment that allows for optimal sleep rest. The atmosphere in which you rest in plays a huge role on you mentally and eventually physically.
  • Implement a casein protein or a blended protein like CSL’s Clinical Protein before you go to sleep. I am famous for getting in bed, falling asleep, and waking up in the middle of the night hungry (I know I’m not the only one!) Your body goes through a period of starvation while you sleep pulling from its energy stores. For people trying to build muscle this can be detrimental. Try supplementing with a blended protein that contains slow digesting proteins right before you go to bed. The slow digesting protein allows your body to take in nutrients throughout the night while you sleep keeping you satisfied and avoiding hunger. This also allows your body to fuel itself from those nutrients and not your muscles, bonus!

CSL’s Clinical Protein also contains mct’s (medium chain triglycerides) that provide cellular energy for repair. These mct’s aid in muscular recovery while you sleep! Avoid muscular cannibalism and enhance muscular recovery with Clinical Protein! Click the link below for more information.

http://clinicalsportslabs.com/product/clinical-protein-vanilla-ice-cream/

5 Ways to Remain Goal Focused through the Holidays!

(As seen on Clinical Sports Labs at clinicalsportslabs.com)

Athlete  with bottle of water after running workout outdoors

We are fast approaching that time of the year where New Year’s resolutions will be set. Am I moving too fast for you? Okay, ill slow it down a bit. . .

November is here and thanksgiving is just around the corner! The most festive times of the year where loved ones gather with family and friends and partake in the high carb, low exercise festivities. . . I mean, it’s true right? This is the time of year where goals usually receive a swift kick in the ass out the front door. But just because that’s the holiday “norm”, it doesn’t have to be you! Below are a few ways you can remain accountable and motivated to stick close to your plans in reaching your fitness goals even through the holidays!

  1. Re-write your game plan!

Chances are, you sat down a long time ago and wrote down your goals in a notebook or on a sticky note. That notebook is probably underneath books and papers that have accumulated over the months or that sticky note was maybe thrown away on accident; what I’m getting at is that the goals in your head have become clouded and may not be as clear to you as they once were. One way of re-introducing your goals back into your daily routine is to re-write them! Reacquaint yourself with your fitness goals and map out a plan of attack. This time, keep that paper pinned on your wall or somewhere you can see it daily. Never forget what it is you want and never stop working towards it!

  1. Cheat … Smart!

Yeah I said it, cheat. This pertains to you meat heads and fitness junkies out there! Competition prep can really hit you hard not only physically but mentally as well (you know). Allowing yourself to cheat is a healthy way to recharge you mentally and physically. Allow those extra carbs you consume through the holidays to fuel your workouts! Your brain will thank you for it as well for receiving the macro-nutrient it loves most! But be careful don’t allow your thanksgiving meal to drag you down. Cheat, but cheat smart. Enjoy thanksgiving and all the delicious, mouth watering carbs it provides but don’t let this cheat meal or day turn into a cheat week! Get on track and hit the gym the next day. That workout will be the best workout you’ve probably had in a long time.

  1. Short term reward for long term risk?

What I mean by this is when it comes to making decisions that may have a temporary reward ask yourself “Does this also have a long term reward?” Saying yes to a few sugar cookies a day can be your arch nemesis when the day comes that you have to check in with your coach around contest prep time. Yes have a cookie, but don’t over indulge! Think about the long term advantages and disadvantages of every move you make. Trust me, they count.

  1. Supplement your sweet tooth!

The holiday season is famous for its sweets! This is a perfect time to get creative with your supplements! With the help of Clinical Sports Labs’ delicious protein flavors you can come up with healthy, protein rich sweets that will help you steer clear of the devilish, high sugar desserts put in your path. I am a huge fan of blending Arctic Zero’s Cookie Shake ice cream with a scoop of Clinical Sports Labs’ vanilla ice cream protein and almond milk to make the most delicious milk shake on the planet! (My mouth is watering right now just thinking about it!) You can add protein to cookies, cakes, pancakes, oatmeal, and coffee to create something you can indulge in and leave the guilt behind!

http://clinicalsportslabs.com/product/clinical-protein-vanilla-ice-cream/

  1. Don’t be hard on yourself

Look, we are all human. We all make mistakes and we all slip up. It happens. The point I want to drive home is that you shouldn’t hate yourself or be hard on yourself because you made the decision to eat cake. They don’t call it bulking season for nothing right? 😉 Your body is an amazing machine. It’s ability to adapt is profound. You can truly adjust, change, and manipulate your body in a way that you are happy with whenever you want. Yes, it may take some time to work off the cake you ate at your holiday party but the thing is that it’s not impossible. It’s not like that cake is permanently glued to your thighs or abdomen, although it may feel that way for some time. Don’t be hard yourself. Look at your goals and get right back on the horse.

T.G.I.M: Live life with no excuses

Be stronger than your strongest excuse.

Excuses tend to get us out of  many, many messes. It covers our asses when we need it most and gives us a reason for not wanting to or not doing something we know we should have done in the first place. The problem with this? Excuses can become little road blocks preventing us from moving forward towards our goals.

My alarm wakes me at 7:00a. I open my eyes and think to myself, ” I really don’t feel like getting up and studying. I am so comfy and could actually use a little extra sleep … I mean, I didn’t really get enough sleep the night before because … because of ..my dog. He kept me up so late that night. My body needs to catch up on some rest and plus I have time later to study.” I hit “snooze” and go back to sleep.

This is absolutely legit and is something I struggle with almost every other morning. Since I really don’t sleep well at night, it is incredibly difficult to wake up in the morning. Especially to study. This is where I am failing to see the big picture and many of you are as well, (I know i’m not the only one who does this).

It isn’t about the studying or the sleeping, it’s about your goals, your dreams. It’s about doing whatever you have to do and whatever it takes to get you closer to reaching your goals. It is about what you have planned for your life. You can’t allow your excuses to become bigger than your goals! Tell those excuses to go f**k off and get to work! Build a life you can be proud of and a life that makes you happy. Learn to ignore those little excuses that your brain creates and learn to push past them. Look at the big picture and in my case, get out of bed. If your goal is to lose weight, wake up early and get that morning workout in before work. Save us all from listening to the perfect excuse you have created convincing yourself that you will do it later because we both know that wont happen! Trust me, I’ve been there and done that. If you are trying to grow your business then get out into the world and network your ass off. Don’t let your lacking skill-set excuse you from working hard. Teach yourself ways to improve your skill-set and then work harder. Wake up, work hard, and get it done! No excuses.

Be stronger than your excuses.

-mk

 

Super Foods and how they can benefit your health!

superfoods-timber

Have you ever been curious about super-foods? If not, you should be! Super-foods are defined as any nutrient rich food considered to be especially beneficial for health and well being. Do I have your attention now? I have compiled a list of a few of the top super-foods and how each one can benefit your health! Remember, whenever you are making a change to your diet and you’re unsure of how it will impact you, be sure to check with your health care provider.

  1. Chlorella
  • Single celled green algae.
  • Chlorella is an ancient super-food. Fossil records indicate it existed up to at least 540 million years ago!
  • It was the first cell form to contain a nucleus.
  • It’s cells established the blueprint for land based plants.
  • Chlorella has survived any and all climate changes over the years (earth, wind, and fire!).
  • There are two important and highly unusual characteristics:
    • It has a tough cell wall that is almost unbreakable. The materials that make this durable cell wall have been shown to bind with heavy metals, pesticides, and toxins and carry them safely out of the body!
    • Chlorella has a high reproduction rate. Regenerates into four new cells every 17-20 hours. It’s unusually high regeneration rate is attributed to what’s called “chlorella growth factor” or (CGF). CGF is found in the nucleus of every cell. Not only does CGF help with regenerating Chorella but it can safely fuel your body’s regeneration as well!
  • Contains carotenoids like vitamin A (beta-carotene) and alpha-carotene and lutein, powerful antioxidants: vitamins C, D, E, and vitamin K.
  • Chlorella has a higher concentration of chlorophyll than any other plant on planet earth along with the super antioxidant alpha-lipoic acid.
  • It also has a whole slew of the brain-healthy, energizing B-vitamins: thiamine, riboflavin, pyridoxine, niacin, pantothenic acid, folic acid, vitamin B12, biotin, and choline.
  • Contains important minerals like phosphorus, calcium, zinc, magnesium, and iron.
  • Here’s a fun fact: Chlorella contains more protein per ounce than steak.
  • Chlorella contains favorite fibrous food of probiotic bacteria, inositol.
  • Includes healthy fats like oleic acid, a balanced supply of Omega-3 and Omega-6 fatty acids.
  • It also has nucleic acids for building DNA and RNA.

Chlorella has the perfect combination of nutrients your body craves for healing to help achieve optimal health and bodily function.

  1. Spirulina
  • A type of blue green algae that grows naturally in oceans and salty lakes.
  • The Aztecs harvested spirulina from Lake Texcoco in central Mexico and is still harvested today from Lake Chad in West-Central Africa and is turned into dry cakes.
  • Spirulina grows in microscopic spiruls that tend to stick together which makes it easy to harvest.
  • Has an intense blue green color and used as a color additive.
  • Spirulina is rich in protein, vitamins, mineral, carotenoids, and antioxidants. Contains nutrients like B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).

Be sure to buy spirulina or any blue-green algae from a trusted source. Blue-green algae can absorb toxins and chemicals where it is grown that can be harmful to the body.

  1. Alfalfa
  • High in many essential vitamins and minerals: A, D, E, K, and full family of B vitamins: biotin, calcium, folic acid, iron, magnesium, and potassium.
  • High in protein, especially when dried.
  • Known as the “king of all foods” because of it’s nutrient rich qualities.
  • Is used for feeding animals because it has the highest nutritional value of all the forage/hay crops.
  • Very rich in essential nutrients.
  • Its roots can reach lengths up to 60 feet allowing it to absorb nutrients and minerals other plants may not be able to reach.
  • It can help flush the bowels of built up toxins and has been used for diuretic purposes
  • Has been shown to lower cholesterol.
  • Detoxifies and cleanses the blood.
  • Lowers blood pressure and balances hormones.
  • Contains beneficial healing properties against bad breath, sore or achy joints, imbalanced skin conditions, and increases immune system functionality.
  • Alfalfa, when consumed regularly, acts as an alternative to pain medicines for headaches and migraines.
  • Alfalfa does have a bland taste and it is recommended to brew with another tea with flavor.
  • Available in capsule form.
  1. Wheat Grass
  • 2 oz of wheat grass has the nutritional quality of about 5lbs of the best raw organic vegetables.
  • Wheatgrass has twice the amount of Vitamin A as carrots and is higher in Vitamin C than oranges! It contains the full spectrum of B vitamins, as well as calcium, phosphorus, magnesium, sodium and potassium in a balanced ratio. Wheatgrass is a complete source of protein, supplying all of the essential amino acids, and more. It has about 20% of total calories coming from protein. This protein is in the form of poly peptides, simpler and shorter chains of amino acids that the body uses more efficiently in the blood stream and tissues.
  • Wheatgrass helps neutralize toxins and environmental pollutants in the body.
  • Wheatgrass juice must be consumed fresh, within 15 minutes of juicing.
  • The juice must be consumed undiluted and on an empty stomach to allow the nutrients to be better absorbed into by the body.
  1. Spinach
  • Spinach is one of the most iron rich vegetables and is a store house for many phytonutrients.
  • Is a rich source of antioxidants like vitamin A, vitamin C, lutein, zea—xanthin, and beta-carotene.
  • Helps protect against free radicals.
  • Zea-xanthin is an important antioxidant that helps protect from “age related macular disease” (ARMD).
  • Contains minerals such as potassium, manganese, magnesium, copper, and zinc.
  • Good source of omega 3 fatty acids.
  1. Acai Berry
  • Found in the Amazon.
  • Is a healing, immune system building, energy boosting berry.
  • Has the ability to lower cholesterol.
  • Rich in plant sterols that provide cardio-protective benefits to our cells by preventing blood clots.
  • Aids in weight loss.
  • Can ward off harmful organisms.
  • Promotes healthy skin.
  • Aids in digestion and is high in dietary fiber.
  • Protects against free radicals.
  • Has anti aging effects.
  1. Bee Pollen
  • Bee pollen is the food of the young bee and its about 40% protein.
  • Is considered one of nature’s most completely nourishing foods.
  • Contains nearly all nutrients required by humans.
  • About half of its protein is in the form of free amino acids that are ready to be absorbed by the body.
  • Bee pollen cannot be synthesized in a lab (awesome!)
  • Bee pollen contains all of the essential components of life.
  • Improves endurance and vitality in our bodies.
  • Rich in protein, free amino acids, and vitamins.
  • Richer in protein than any animal protein!
  • Contains more amino acids than beef, eggs, or cheese of equal weight.
  • Inhibits the development of harmful bacteria.
  • Contains an antibiotic factor that is effective against salmonella and some strains of bacteria.

Living with Responsibilities

“I have a lot on my plate.”

This is certainly a phrase I have not used much of in my life leading up to now. I am a server which allows extra time in my schedule for things I enjoy doing. I love that! Starting next month, in November, my world is about to change. I am sitting here looking at all of my responsibilities and it has grown from little to A LOT! It is difficult not to get overwhelmed.

I wrote a blog post a while back about balancing your time with work, friends, family, and school. I wrote about how it is impossible to balance, instead you must counterbalance all of your activities. There is no time like now to “walk the walk” if i’m gonna “talk the talk”. It’s time to learn how to counterbalance.

I need to keep my goals in mind 24/7 and constantly remind myself why I started in the first place! I have to keep in mind the person I want to be!

The month of November brings on life changes including studying for my certification as a Personal Trainer and prepping for a bikini contest in march all while working to pay my bills and writing for my blog and Clinical Sports Labs.

If you have any pointers in organizing time efficiently I would love some advice!

Wish me luck!

Check out my post on counter-balance now by clicking the link below!

http://fitlifemk.com/2015/06/15/achieving-balance-in-an-unbalanced-world-is-it-possible/

Meagan

TGIM: “It does not matter how slowly you go”

“It does not matter how slowly you go, as long as you do not stop.”

-Confucius

“When it comes to reaching your goals you have to realize that it truly doesn’t matter how quickly or slowly you accomplish them, as long you don’t stop… As long as you don’t give up. Take baby steps if you need to but keep pushing forward. Keep making moves to get closer to those goals. I truly believe that anything is possible in this world and the only limitations that stand in your way are the ones you allow. ”

-Meagan Kunisch

This is a preview of what I post on my Instagram page. Yesterday I posted this on my page and I felt the need to share it with you today for my TGIM post. Save this quote if you need to and keep it with you wherever you go. It truly doesn’t matter how slowly you go just don’t ever give up!