Healthy Mind + Body

10 things my parents taught me by age 21

20160430_132216630_iOSGoing to college wasn’t a choice for me: it was mandatory for me to succeed in my goals.

Going to a college six hours away from home? Now THAT was a choice.

Leaving my family was a choice. Keeping in touch or choosing to pick up the phone or even answer their messages was a choice. Staying close was a choice.

Growing up, I lucked out. I grew up in a family that sheltered me, guided me, cared for me, fed me, yelled and punished me when necessary but celebrated me when it was necessary as well. Disagreements arose and frustration occurred often between my parents and I, but so did jokes, laughter, and family outings.

I remember in 2012 my parents dropped me off to college with my roommate and boyfriend at the time and all I could say was “Ok bye, see ya, leave…NOW!” And was off doing my own thing. Sure, my family and I were close, but it wasn’t to where I planned to call them every day or check in weekly. Homesickness seemed non-existent to me. Seeing them only twice a year at Christmas and my birthday in June didn’t seem as though it would pose a problem.

Throw in a heartbreak that I never thought would happen, 40 + hour workweeks while attending an honors college, and the depressive thoughts that could prevent anyone from leaving his/her bed and you change your mindset real quick.

Looking back at that, I’ve been out on my own for nearly four years and my relationship with my parents has changed for the better. No, I don’t call them everyday and update them on my every move, but maybe once a week or so I’ll let them know I’m still alive. I’ll fill them in the latest date I’ve been on, talk to my dad about the latest workout I’ve been trying or maybe some new ways to alter my diet, and maybe even post on their face book and actually acknowledging their existence Winking smile 

 

So Sue and Luke, this post is a shout out to you guys. Here are the top ten things you both have taught me that I’ve realized at age 21.

 

10. Don’t underestimate yourself:

The hundreds and hundreds of times I’ve applied and been accepted into programs, leadership groups, awards, and scholarships still blows my mind. My self esteem and confidence has always been on the low side, but you taught me to believe in myself.

9. Pick up your things and put them back where they belong

Dad, remember that time you threw my baby doll’s ballet slipper in the trash because I didn’t pick it up when I was done with it?  I cried (and I’m still not over it!) Now I’m 21 and I’m not over the fact that my friends, room mates, partners, and co-workers cannot simply use something and put it back where it belongs instead of leaving it lye around the area. Thanks for making me development this trait!!

8. Don’t fear change

Moving nearly every year gave me the opportunity to learn from new environments and make friends with new faces. I’ve learned that pursuing new career paths and taking up new and unfamiliar opportunities can get me further in life than I believed it ever could.

7. You are beautiful

Beauty is more than the physical traits of a person. It’s their mannerisms and quirks; their personality traits. My parents made sure I knew that I was beautiful whether I believed it or not.

6. Watch what you say and who you say it to

Every time I vented or gossiped about a certain girl/boy growing up, my mother remembered every detail of it. Years later when I would bring him/her up, she could remember the previous stories I told about that person. So watch what you say about someone and who  you say it to—once it is out there, there’s no getting it back.

5. Never discourage someone’s likes, dislikes. If anything, encourage it

My mother never turned her head when I told her I wanted to dye my hair. From black hair, to red hair, to black tips, maroon tips, blue streaks, she was there when I wanted these things done. She encouraged my all black wardrobe growing up and would even find clothes to add to the collection. My dad came with me to get my lip pierced although he thought it was the farthest thing from a good idea. All of my likes and interests never aligned with my parents, but they never once told me how “wrong” it was to feel a certain way about things. Now I live everyday listening to people’s perspective and interests and finding and enjoying why they feel certain ways. I’ve learned to be accepting and encouraging because of my parents.

4. Work first, play later

This is NOT the case for everyone, but I hope my future children develop this mindset. Jumping off the bus in elementary school, I would come home and immediately empty out my purple Winnie the Pooh backpack and begin my homework before I even THOUGHT about knocking on our next door neighbor Sara’s house to see if she wanted to play outside on the swing set. fifteen years later and I still have that mindset—do all my homework, email all my clients, prep all my meals BEFORE I even think about going on pinterest and getting lost in a world of recipes for an hour (or four…hehe)

3. Always wear your seatbelt

Every time someone comes in my car, whether they are significantly younger or older, or whether I get in THEIR car, I always make sure the seatbelts are on…even if we’re just going from one parking spot to the next. Growing up with a police officer father will really engrain things in your mind. other similar ideals include: do not drink and drive, do not get in a car with someone who has been drinking, always wear your helmet (even when you’re a 21 year old biking to class…) and never talk to strangers (unless you’re in a grocery store helping them choose the best type of cheese or BBQ sauce)

2. Your true love may be someone who is your complete opposite

Everyday I wonder how in the world my parents ended up together. A ginger and a brunette…an overall health and fitness enthused man and a “I’ll eat what i like” perspective woman…a short tempered and “one hour early is late” mindset filled man with a relaxed tempered “5 minutes early is good enough” woman…where are the similarities? I’m only 21, but I’ve spend countless times X’ing out people who had no similarities to me, or who fell into my mold of the ‘mohawk –tattooed-fitness enthused alpha male that chances are I passed up several people that could have treated me way better than I have ever been treated previously. with that being said I also learned to let love find you, and not push for something that isn’t there anymore.

1.  Try your best in all that you do

Perfectionism can really mess with your mindset, but after hearing my father constantly tell me that as long as I try my best, that’s all that matters, I’m slowly becoming more accepting of that thought. Sure, I’m still hard on myself when I don’t get the highest grade, or get the award or whatever it is that I am aiming for, but as long as I learn from my mistakes and try my hardest, that’s all I can really ask of myself.

Healthy Mind + Body

Bikini Competition through an Eating Disorder Victim’s Perspective

20151109_231323000_iOSIt sounds pretty ironic right?

“Let the girl with disordered eating habits, low self-esteem, and 10 year history of yo-yo dieting compete in a bikini competition”

 

 

That was my first thought as well. How could I, the girl who after months of therapy sessions and dietitian visits and doctor visits, be “okay” enough to compete in a sport that revolved around rigorous training and demanding calorie needs and restrictions.

Sure, my dietitian told me I “graduated” from disordered < 500 calorie/day eating to a healthier, daily eating schedule. But did she know I just lied and made my food journal look like ideal, perfect American diet with 50% of calories from carbs, 30% from fat and 20% from protein? Did she know I wasn’t mentally healthy yet? No, but in order to end those monotonous and silent sessions with Carol in which I never wanted to speak at and to free up my Wednesday afternoons from dietitian visits, it had to be done.

 

And it was stupid.

Because ten years later and I’m still where I was. Except I’m not the same emaciated 90lb girl. I was a regular BMI, starving girl who would gain weight after anything more than 1000 calories due to the starvation mode that I’ve been stuck in. I was sick and tired of being well…sick and tired. I was tired of the fear I had behind food: behind rice, and peanut butter, and potatoes, and oils. And that sounds extremely silly; as my gym owner called it; “the killer carbs!”

 

article-2574269-0933C705000005DC-337_634x363

But you can’t laugh at my fears; you can’t laugh at the disorder that’s fueling these fears. You certainly can’t laugh at my attempt to wake up everyday and fight it.

So what in the world would force me to change? I was tired of striving for a feeling of happiness through health that I wasn’t obtaining; I was tired of being afraid. And maybe it was egotistical of me, and maybe it was selfish, but I wanted to look and feel better. So I contacted a friend regarding bikini competitions and how to get involved.

Now, I was about a BMI of 24 in the beginning of prep, close to the overweight zone due to muscle mass and some excess fat.

I was given a meal plan to follow and weekly check ins to see how the diet worked and if we needed to tweak it. Now, following the diet was key to success. A lot of people found it hard to follow because it eliminated so many things. But for me, following this diet added more calories than I was already eating; more carbohydrates and fats than I was already eating. And the anxiety began there, but I put trust in my coach that it wouldn’t lead to a weight increase.

Trust is key, that’s an important element I learned.

Seeing that I had to eat pastas and sweet potatoes (yes—they are healthy complex carbs which take longer to digest and are full of fiber & key nutrients…but tell that to a girl with an ED or someone recovering and they won’t listen) made me nervous, but like I said…trust.

After weeks went by, I started dropping some weight and losing some inches; a very healthy progression. Sure, I plateaued several times, and I won’t lie, I’m fairly certain it’s due to the fact that I overtrained several days a week and sometimes I chose not to eat that extra carb choice in the day because I was too afraid too, and that’s my own damn fault—you LEARN from your mistakes.

My diet included several different foods all laid out with relative times an portion sizes, such as broccoli, sweet potatoes, tuna , chicken, oils, salads, rice cakes, etc. I wasn’t used to eating all of these different foods–I mean I was a vegetarian prior to this, so it was a whole new experience!

Now I sit here and type to all of you as I eat some egg whites and 1/2 a sweet potato in prep for Saturday’s competition. Yes—I chose to compete again. Why? Because this whole journey…this experience…this six long ass month experience of 3AM gym sessions, two a days, “no I can’t drink” speeches, HELPED me. How did it help me you ask??

  • I don’t fear carbs like I used too. Actually, I want a freakin bowl of my mother’s ziti (ground turkey and low fat cheese of courseWinking smile ) and a turkey sandwich with whole wheat bread.
  • I found the connection to food, your body, and your energy output—I see how important food choices are to your body for athletic performance
  • I found motivation in myself that I never thought I had
  • I found a new appreciation for food and health: FUEL your body with healthy choices. In other words, eat better not less.

Doing this competition (along with my desire to please everyone and to not let someone down), I wanted to win. I wanted to be the best. Weekly/Bi-monthly check ins’s with coach to ensure I was on track really helped me well….eat. It also helped me change up my workout routine and learn the importance of strength training. I no longer am that cardio bunny–but a strong woman–both mentally and physically.

Sure, my mentality is and always will be skewed. I feel as though I will always see a plate of food and see numbers instead of deliciousness; calories/fat/protein instead of how aesthetically pleasing it looks

 

dinner_plate_with_list_of_meat_calories_on_it_postcard-r11e7ea21baab469ba8d87576badb2c5a_vgbaq_8byvr_512

 

But that’s just who I am. If it becomes a problem and interferes with my social life like it used to (sorry girls from the 8th grade soccer team…I really did want to get that pizza after the game I just mentally couldn’t go!) then  I know I need to get help. I think it’ll always be with me, but more so it’s the actions I can control and how I go about dealing with it that can change.

Overall, many people think competitors, whether you’re doing bikini or figure or you’re a male doing bodybuilder or physique (or one of the other trillion classes they have…) that you’re going to have tis disordered mindset and that you’re diet is just super unhealthy and blah blah blah. Well PERSONALLY lemme tell you—this saved my life. This saved my mindset. And I can’t wait to continue to compete.

 

20160427_212234000_iOS

Uncategorized

Nutz About Peanut Butter!

20160421_233033705_iOSI used to be a peanutbutter-holic…and yes I still am. after only eating peanut butter and bananas last year and nearly blowing up 30 lbs in a few months, I  needed to re-evaluate what the heck I was doing!!

 

Although there are so many different and delicious companies out there that sell peanut butter and PB like alternatives (PBco, nuts-n-more, buff bakeJustin’s Almond butter, P28), I do enjoy the powdered peanut butter when I’m on prep and watching my fat intake (or just when I’m feeling that peanut butter should be in every meal!!! ) One of my favorites (and cheaper ones) is PurePB + by Crazy Richards. I love a lot of their peanut butter products, so I was really hoping that their powdered peanut butter would be delicious as well.

pure-plus-product-540

And yes…yes it was.

Here are some of the benefits from this powdered protein:

No added salt or sugar

6 grams of protein/serving

No GMO’s and gluten free

High quality, great tasting U.S. peanuts

Less fat & calories than traditional peanut butter

Decaffeinated Green Tea Extract

Natural Astaxanthin B Vitamins

 What are some of MY favorite ways to use powdered PB?

  • in my oatmeal
  • in my protein shakes
  • on toast with chia seeds + banana
  • paired with an apple/pretzels 
  • substituting in recipes, such as the one below!

Check out a quick and easy recipe using powdered peanut butter!

Ingredients

  • 1 Cup Crazy Richards Powdered PB
  • 1/2 Tsp baking soda
  • 1 1/2 Cup quick oats
  • 2 egg whites
  • 1/4 Tsp cinnamon
  • 1/2 Cup Skim milk
  • 1 Tsp Vanilla
  • 1 Cup Seedless Raisins

Makes 4 cookies

Instructions

  1. Sift together PB2, baking soda and cinnamon. Stir in the oats. Combine egg whites, milk, vanilla and raisins. Mix well. Drop batter a teaspoon at a time onto a cookie sheet. Bake at 350 degrees for about 10 minutes.

 

Here are some other peanut butter spreads that I find delicious. No, these aren’t all “diet” foods, but everything in moderation is a-okay Smile 

 

image

 

hp-pb-3pack

 

image

 

 

image

 

image

Uncategorized

3 ingredient peanut butter no bakes!

 

That’s right… three small ingredients + no baking = a task anyone can do!

Occasionally I’ll visit a retirement home and talk about a nutrition topic of their interest. The other day and they were asking me about health and wellness along with quick and easy desserts. The chocoholic in me wanted to scream PB CHOCOLATE NO BAKES!!! You know…the ones with the sugar…butter….PB…and did I mention a lot of sugar?? The ones that mom makes when you come home from college on holiday break Winking smile

 

 

But the dietitian in me said I would look into healthier alternatives for easy desserts, and I think I made a good find on this one:

 

Peanut butter…honey…and oats…how much easier could it get?

Try not to eat them all at once! Smile

20160419_173014000_iOS

Ingredients:

1 cup Peanut Butter

¾ cup of Honey

3 cups Quick Oats

Directions:

1. Line a 9×9 pan with foil. Spray lightly with non-stick spray.

2. Add honey and peanut butter to a large sauce pan and place on low heat. Allow to cook until liquid consistency.

3. Stir in oats. Mix until well incorporated.

4. Pour mixture into 9×9 pan.

5. Store in the freezer or fridge. Cut into squares and serve. Serves 30

Per serving: 97 calories, 5 g of fat, 12 g carb, 3.4 g protein

 

 

The older population felt that these were a hit! They were all scrounging around for the recipe cards I provided. This is PERFECT in the summer time when you don’t want to turn on your stove.

 

Tip: add nuts, chocolate chips, coconut birrs, or dried fruit!

 

Would are some of your favorite easy desserts?

Uncategorized

Reflection Friday: What I learned from my First Bikini Competition

20160331_132947000_iOS

20160330_215030000_iOSI’ve slacked this whole week with posting due to the overwhelming schedule I’ve had, but I think this post may be one of the most beneficial ones I write.

Friday: Driving down to Pittsburgh for my spray tan:

After my meeting with the interns and clearing up all of the odds and ends of things, I drove down to the pittsburgh area where I was spray tanned by Olympia Tan. I chose to do the tanning through the venue that was affiliated with the show. Pricey? Yes, but it was ENTIRELY worth it. The day of the show that provided us with more touch ups, shine, bikini bite, and they were such a nice group to work with. They ensured I looked my best and that there were no drips or lines. They even got me in a whole hour before my appointment was scheduled! Talk about luck right?? After my tan I waited around the hotel for an hour or so until check in/weigh in at 6pm. I was so nervous that I dropped my coffee and it landed on some girls feet! Luckily she was so sweet about it and we started talking; she told me how this was her second show and that I shouldn’t be nervous. We got some cool swag bags and t shirts at check  in filled with lots of supplements and protein bars that I couldn’t eat…..#peakweekproblems. It was about 7pm and all I wanted to do was go to sleep, so I did haha! My coach told me how I’d be in bed early and I didn’t believe her. All of the carb depletion really got to me.

 

Saturday: Show time!

I went back to the hotel at 8:30AM to get some bronzer/touch ups done on my tan. I also got dressed in the hotel bathroom and did my makeup there . Some people get their hair/makeup done, but I chose to do it myself. I don’t usually wear makeup or do anything to my hair, so I was too nervous for anyone to do an awful job and ruin my day! I drove on over to the venue and waddled on over with my huge isolator fitness lunchbox and carry on bag that contained my shoes and suit and other paraphernalia and found a seat in the back. In an hour was the competitor meeting, so  had some time to change and practice posing and redo any mascara that smudged, which is inevitable with my unsteady hand. I came back to a few guys that were sitting near my lunchbox and ended up having a great conversation with them. The competitor Matt had done about six shows and is really progressing in the bodybuilding field, and his friend Chad came as support. I looked like a loser sitting all alone but soon enough I knew my friends and fan club at the gym would show up. Tip I learned: TALK to people!! seriously—go network! Talking to Matt and Chad ended up being the highlight of my day! We discussed different diets an techniques, as well as personal stories that weren’t non-fitness related. It was so nice to have my nerves calmed before we all headed backstage to get ready. Lacey and the gym women showed up relatively soon, just in time for me to go on stage!

20160330_215009000_iOS20160330_215022000_iOS20160330_215024000_iOS

As a first time competitor, you can say I had NO idea what I was doing! Without a posing coach I was all alone up there, but I think I did fairly well for going into this whole show blind. Prejudging  I entirely failed haha, I think I was so nervous I could feel my smile shaking the entire time on stage. But I didn’t trip, I did remember to move my hair to the side, and I was always smiling Smile  The two classes I competed in were True novice (never competed before) and collegiate (<25 years old and taking college classes). What really pissed me off was that there were 3 girls who competed in true novice who actually had competed before….and competed with Lacey in previous shows!!! Entirely unfair! But hey, I can’t be salty forever! After I got off stage I was like wow…..that was SO easy. I can’t believe I was so nervous! Prejudging ended around 2:30 and Lacey and I had 2.5 hours to kill before finals, so we sat and chatted with Matt and Chad for a while, until Matt wanted to get coffee.

So that began our journey to find a coffee shop in a town we had never explored. And this involved walking around (luckily it was 66 degrees, because I was walking around in a bikini and a robe) for about a mile looking for this coffee shop that I googled…which ended up being this run down shady looking place in the middle of nowhere. But nonetheless, it was the best time of my life. Walking in, all of the african americans in the room looked at me and were complimenting my tan, stating how black is beautiful. The tan and outfit was a great conversation starter. All of the people in the room were interested in what was going on in town this weekend. We all grabbed our coffees and sat down and just relaxed until finals at 5.

 

20160330_215017000_iOS

 

20160330_215032000_iOSSaturday: The end result and take away message

Getting 2nd in the collegiate division baby! All of the girls on stage in every class looked phenomenal! It was bad to say that I was ashamed with how I looked because everyone else topped me big time! After watching all of the women, it only makes me want to try harder and eat better to become like them. I’m so proud of everything that I accomplished and I’m looking forward to my next show in April. Going to bring it even better (and more posing practice is needed). We all celebrated by grabbing food at Red Robin afterwards as a cheat. Mine was a grilled chicken sandwich with unlimited broccoli (accompanied by an entire row of cinnamon bun oreos Winking smile and chocolate covered pretzels…and some of Laceys french fries obviously)

20160330_215027000_iOS

Things I will take away from my experience as a first time NPC bikini competitor:

  • Practice posing….more than you think you need too. Posing is so important! Doing things the right way will hide as well as accentuate the areas you want.
  • 80% nutrition, 20% exercise: dieting is key. Cheating is ineveitable in small doses, but staying on track on your diet is so important
  • Get a coach: Unless you feel confident in your abilities regarding nutrition, I suggest getting a coach
  • Talk to people! Talk to people in your class, the judges, compliment the girls, everything. Not everyone will be nice of course, but it doesn’t hurt to try to network
  • Smile—no one likes someone who is flat faced on stage
  • Don’t overcheat the night after the show—my cramps after my meal was awful!! Well worth it of course Smile but driving 1.5 hours home after that meal was painful!!
  • Take as many photos as possible—you’ll want to remember it forever.

20160330_215047000_iOS

Uncategorized

Weekly Wrap-up: Counseling, Portion Control and Competitions

 

Wednesday:

20160318_094522863_iOSBusy day in the neighborhood! From working at Headstart preschool and playing some physical activity games with them along with eating lunch with them (ham and cheese pitas, mixed veggies, plus a rice krispie treat!) and then going straight to counsel clients, my day was non-stop moving. I also went to the gym and passed out some samples for RSP Nutrition (using the code RSPTabithaD, anyone can get 25% off!) A lot of people really liked the BCAAS and compared it to Kool-Aid, so that’s a plus.

 

 

Thursday:

We had a little convention to attend up in Pittsburgh, topics ranging from researching in dietetics, to sustainability. Sadly a few of us had to leave early to attend a multicultural family night at the local elementary school. Here we discussed portion control and how to practice eating within proper portions. Maybe different cultures do not practice the same way we do, and truly do over-portion their meals. Many people were mindblown with what a serving size of pasta or meat should be (since most of the time we tend to eat 3x the amount we should be). I think portion control is key to weight loss/weight maintenance. You can be eating a well rounded diet, but if you’re over consuming the healthy foods, the calories still count! I was really busy with commuting, food prepping, and this nighttime event that I actually did end up taking a true rest day. It did make me a little nervous, and I’m still a little bummed about it, but hopefully today I’ll get in there and kill it! It’s crazy how YOU never see your own progress. My professors and friends told me yesterday how physically I’ve changed and I still see the same girl with love handles and a gut in the mirror. I do hope my body image will start looking up soon.

Friday:

Off to an Iron Chef competition at a local high school. The interns and I get to discuss National Nutrition Month’s theme of Savor the Flavor with the concept of taste buds and the five basic tastes. I’m excited and a little nervous to see how things work out in the end (like how responsive the students will be, how interested/interactive, etc). ill be having them sample bitter, sweet, salty, sour, and umami flavored beverages. Of course I have to make it over to the gym and tie up some lose ends regarding some work (submitting papers, typing up a few things, etc) but overall today should be a smooth sailing afternoon come 1pm.

 

20160318_090411344_iOS

Uncategorized

Motivation Monday: mindless thoughts,

20160314_125201000_iOSI love those mondays (or days in general) when waking up isn’t tough. I was able to get right up, drink my pre workout & head on over to the gym despite the rain. Although I started with my 30 minute cardio session, I really didn’t want to complete it. The lack of progress I have been feeling lately in regards to my competition are affecting me mentally

why am I not sleek, fit, and ab-showing yet?

is this normal?

is my diet the right one for me?

I was getting too flustered this morning with negative thoughts so I did my best to drown them out and ended up having a fairly successful leg day!

Body image: we are all so self critical and nit-pick at the smallest things about ourselves. Focusing on our best features deems us as “cocky” or “self-absorbed”,  but once we start nit picking on the worst we’re just looking for attention apparently. There’s no winning in society! I decided to stop thinking negatively about myself this morning and focus on the positives that will happen today:

  • I will finish this cardio session strong
  • I will go home and stick to my diet all day
  • I will inspire people to be healthy as I teach about fiber benefits at a local community center
  • I will make connections with parents at the regional hospital’s family health night tonight
  • I will laugh a lot
  • I will enjoy my cup of coffee (or 2 heheh)

 

It can be tough to stay positive, but surrounding yourself with positive thoughts and people can truly affect your mood for the better.

20160314_105852980_iOSOn a positive note, one of my favorite supplement companies RSP Nutrition is letting me be a sales rep for them!

From BCAAS, to whey protein, to creatine, RSP has a long line of products!

 

 

USE RSPTabithaD for 25% off your purchase!!

 

 

Off to get ready for some fiber lessons!

Uncategorized

Weekend Wrap-up: Bikini Suits, Spicing up the house, and Sundays

Thursday: I was able to get a few extra hours in at my job to make some $$$. After an amazing lifting session, I headed to work and cut up fruit (the usual). Afterwards I went back into the gym for my second round of cardio and just wasn’t feeling it.

Does anyone else ever do 2-a-days and just hate the second session?

I think it’s because there are way too many people there for my liking at 3-5pm that I just can’t get in the mood to workout!

20160312_210448917_iOSFriday: Super busy Friday! I usually never work fridays at the grocery store but I volunteered to help out a day shift, which entirely threw my day off! I got to the gym at my usual 3:45AM time, then had a client at 7:30, and then had to be at work at 10. A lot of running around, but I did manage to have a successful friday. MY BIKINI CAME IN! Smile And even better….it fit! Now only if my abs could pop out any day now I would be happy Smile Good thing my second show isn’t until next month, I still have time to grind and kill it on stage. I need to relax and understand that this whole bikini competition thing is a learning process—I won’t master this all in one day (or one show). Granted, I’m doing everything on my own with my coach, it’s tough not having a huge support system but luckily I found some women at the gym who have given TONS of advice to get me through prep and walk me through the process.

 

Saturday: work work work! Usually my weekends only consist of work, but lately I’ve felt overworked—not just with a job, but in LIFE. I feel like my anxiety is getting a bit out of control; feeling at a loss of time and that I don’t have enough time is something I constantly say I will work on, but still struggle everyday on it. I’ve been seriously feeling depressed lately (and I dislike using that word because I know it is a true illness that I don’t want to misuse) but I really have been feeling pretty low. Here are some of the things ive been trying to do that really have been helping me:

  • adding bright colors to my apartment
  • reorganizing my room/apartment
  • listening to peppy music each morning
  • starting my day at the gym
  • buying flowers and adding that to my house

 

Personally, I just think I need more color in the environment I live in. Spicing up the house with color REALLY affects my mood, for the better. Try it out! I even was productive and went to walmart and returned some things, picked up photos for my room AND bought a bright colored bedspread!

 

Sunday: An easy day at the gym this AM: cardio + some chest and bis. My chest is feeling a lot better than it has been; straining/overtraining is the worst! Especially chest—you use that muscle in nearly everything you do! Tonight will just consist of a nice relaxing bikeride for some fun cardio + some homework on the porch. Let’s hope the weather stays relatively nice. It’s only 6:30AM and I hear the birds chirping already.

 

Make today a good day!

Uncategorized

Tuesday: Bike rides and coach check ins

20160308_134755000_iOSYesterday’s session with the coach went fairly well. Progress is being made + we practiced some posing, so that’s always fun. She’s switching up my diet because my body isn’t doing well with carbs…aka I could potentially be carb resistant at this point. Let’s see how the new diet goes! She has added dairy which makes me super nervous due to the effects of dairy on the GI tract, so I might avoid it still. The thing about food is that how your body handles it versus how someone else’s body handles it may be COMPLETELY different! It’s crazy. And that can be the frustrating part, but it’s all just a science that overtime we we will see how it panes out. I also managed to squeeze in an eight mile bike ride outside (BEAUTIFUL day) plus hit up the library! The library is such a wonderful place, I cannot believe it took me four years in this small little town to visit the public library.

 

This morning after my leg day + 25 minute cardio session, I was off to the preschool to read a book regarding nutrition! Love seeing the kids get all wild when talking about fruits and vegetables. One section of the story discussed how the boy was going to the grocery store with his father & I asked the children if any of them shopped with their moms dads or grandparents, and what they bought. and all of the children said mac and cheese…..

 

like I guess no one buys fruit or veggies or chips or milk?? I could not stop laughing!

And when I came home, I had a nice package waiting on the porch for me….

 

20160308_181030937_iOS

no…sadly it wasn’t my suit yet Sad smile but my BCAAS and new vanilla cupcake protein by Dymatize came! Cannot wait to give that a shot today. Wonder what recipes I can create with it Thinking smile

Off to do some reading. On my book list to accomplish this year:

  • The Hunger Games Series
  • Gone Girl
  • 50 Shades of Gray Series

 

Any other recommendations?? I haven’t had any me time in so long, I can’t wait to read for actual FUN again.

Uncategorized

Protein Powder Cookie Dough???

20160222_130016114_iOSSometimes I am DYING for a sweet treat. And yes, there is absolutely nothing wrong with indulging on oreos (cinnamon  bun oreos = heaven!), a slice of cake, or maybe some Chex Mix muddy buddies actually. BUT who doesn’t want to indulge in a treat that not only TASTE delicious, but fuels their body right as well?? Probably my mom actually since she always tell me that she would rather eat the full fat delicious treat than some knock off ‘substitute for applesauce’ type of treat…..but that’s beside the point! My roommate Christyna and I got creative with Dymatize’s  Iso-100 whey protein in birthday cake flavor. As an undergraduate in the food and nutrition program, I was always fascinated by food substitutions and food science and making healthier alternatives to our favorite meals. Currently my diet is limited….and making and eating healthier meals is hard, but luckily my roommate’s diet isn’t as limited hehe. Here is what Christyna and I ended up doing:

 

 

20160222_121242688_iOS

 

20160221_224946360_iOS

  1. 1/2 cup of greek yogurt (we used Walmart brand vanilla)
  2. 1/4 cup of coconut flour
  3. 2 scoops of cake batter flavored protein powder
  4. as many sprinkles as you would like!

Mix all of those up and put it in the refridgerator and BAM! you have yourself a nice, creamy treat for whenever your sweet tooth is calling your name. Literally took us 5 minutes (and probably 15 minutes to take all of these photos). This is also great after a workout. Spread on top of a cinnamon raisin slice of bread and you get your carb + protein fix instantly!

 

Anyone else try concocting a delicious protein powder recipe?

 

20160222_121015350_iOS