“Abs are made in the kitchen”

How many times have you heard the saying,” Abs are made in the kitchen”? I know I have heard it many times and I see it all over Instagram! It is honestly one of the truest sayings out there. No matter how hard you workout in the gym you cannot out-train a bad diet. It catches up to you eventually.

Over the past year I have been experimenting with meal prepping. I always do my best to prepare nutritious food to eat during the week when I am at my busiest. I tend to keep my meal preps very basic and I add small ingredients here and there to spice it up a bit before I eat. I always choose the following to prep:

  • Lean protein choice: chicken, salmon, turkey
    • Lean protein helps repair muscle tissue and aids in muscle growth. It also helps with the development of skin, hair, and nails.
    • Check out the following link for more information on specific protein sources:

http://www.livestrong.com/article/91587-four-major-sources-protein/

  • healthy carbohydrate: sweet potato, brown rice, quinoa,couscous, vegetables,etc.
    • Carbs are your body’s energy source; think of it as fuel to the fire. One of the most common misconceptions is that “carbohydrates make you fat”, this is just simply not an accurate statement! Think about it, too much of any food even healthy can cause weight gain. Carbohydrates can help you lose weight and help promote healthy weight loss. Moderation is key.
    • Check out the link below for six reasons why you should eat carbohydrates!:

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/6_reasons_you_should_be_eating_carbs?page=3

  • Vegetables (a complex carb):I choose dark leafy green veggies like spinach, kale, or field greens. I also eat a lot of broccoli, Brussel sprouts, and asparagus. Even though vegetables are technically carbs because they have carbs, they still provide important vitamins and minerals that other carbs like brown rice or sweet potato may not provide.
    • Dark green, leafy vegetables are excellent source of fiber, folate, and carotenoids. They contain important vitamins and minerals that act as antioxidants in the body. Visit the link below for further information on how to choose these vegetables and how to store and prepare them:

http://www2.ca.uky.edu/agc/pubs/fcs3/fcs3567/fcs3567.pdf

  •  Fat: I choose cooking oils such as olive oil or vegetable oil and I choose foods high in healthy fats like almonds, almond butter, avocados, etc.
    • Despite its name, fats are very important when it comes to a healthy diet. Fats are very important for energy and provide storage spots for your body’s energy. It also helps transport vitamin a, d, e, and k throughout your bloodstream and helps absorb them into your body.
    • Visit the link below for more information on fat and it’s functions in the body:

http://www.livestrong.com/article/43948-fats-important-diet/

mealprep

The picture above is from my meal prep today 🙂 I cooked quinoa for the first time. It came out bland. I am going to research some recipes to help season it up a bit. If anyone has any recipes you would like to share with me that would be so very helpful!

I also chose to cook broccoli because it is one of the easiest veggies to cook and one of my favorites!

For my protein source I almost always go with chicken. I add garlic powder, black pepper and this time I added a European Basil blend. It came out absolutely delicious and I did not need to add any salt. 🙂 I like bland/earthy flavors so you can obviously season your chicken with anything you prefer!

A couple of great low sodium or zero sodium options are:

  1. Mrs. Dash: you can get this seasoning at your local grocery store
  2. Flavor God: http://flavorgod.com/

Meal prepping doesn’t only have to be for the person who is a body builder or woman/man who is prepping for a show. Meal prepping can be applied to anyone’s weekly routine! It helps to have that food readily available when you’re tight on time. It is already prepared and cooked, just heat it up and chow down!

Happy Prepping!

M.

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Destined for Greatness

Do you ever get that feeling that you’re destined for something more? That fire you feel within you burning day in and day out. Do you feel it?

The feeling that you are destined for something more than just what is; something more than the day-to-day activities that fleetingly pass us by like the wind through our fingertips. I do. I don’t feel like I was put on this earth to just wake up, work, pay bills, and partake in the small activities that keep our souls happily nourished. Now, don’t get me wrong I love my hobbies and activities I participate in but, I do feel that there is more that life has to offer than the “norm”. I do feel that I was put here to inspire and help motivate others as are so many of you! I can easily count on two hands the names of people who have come into my life and inspired me towards the healthy life I live today. I want to be that person someone turns to and says, “Thank you so much for inspiring me. You are the reason I now live a healthy life. You are the reason I was able to make a complete “180” and turn my life around.” To hear someone say those words would make my heart scream out with pure exhilaration.

I can’t wait to experience what the competition world has to offer me: the excitement, the glamour, the hard work: blood, sweat, and tears. I can’t wait to put in the hours of training and meal prepping it takes to succeed. You know why? I don’t expect anything less from myself. I know I will reach this goal of being on stage, win or lose. What sets you apart from the rest is confidence. Your self-confidence will radiate like the sun’s rays setting fires in other people’s hearts, a fire that will burn and motivate them towards achieving their own goals. I may not be strong every day but I can tell you one thing I get back up and get back at it, I don’t stop. I won’t stop until I am where I need to be, until I am where I know I should be.

So, here is my question to you:

Do you feel that you are destined for more, that you are destined for greatness? 

M.

“Hardship often prepares an ordinary person for an extraordinary destiny.”

C.S. Lewis