Rocky Road

Welcome to the family!

Presenting Quest Nutrition's newest protein bar flavor...

ROCKY ROAD

I know I say this EVERY time, but the flavors keep getting better & better! Oatmeal Chocolate Chip was bomb, Blueberry Muffin was a hit & now this! I've also had the pleasure of sampling a new protein powder flavor, Cinnamon Crunch. I'm currently working on some healthy dessert recipes using their new flavored products. I know the holiday's are coming up & sweets are a hard thing to avoid, so let's make guilt free treats!

 

I want to know your favorite types of desserts! Comments are welcome :)

 

MY DIET PT. 1

Let me be blunt

This is the hardest part. 


If you haven't already, please read my blog called FOOD!

In summary, FOOD! goes over some tips and tricks I used to be able to overcome the difficulties of bad habits and self control.


Let's Get Started!

I told myself it's either you do it, or you don't. 

Now that you have completed task one which was to have AT LEAST two consecutive weeks of ONLY water, unsweetened tea and black coffee as beverages, you are ready to move on.

We are continuing on with the habit of only water, unsweetened tea and black coffee and now focusing on eliminating foods that are hard to say goodbye to.  

My diet used to consist of chipotle burritos so big they had to be double wrapped. Always extra this, extra that when ordering at restaurants. Condiments would be flooding my plate while I washed every last bite down with a sugary cold drink. Oh boy, when it came to appetizers, just ask my boyfriend... I'd kill it. 

First move I made was eliminating the majority of dairy products (creamy items - Example: Alfredo Sauce, gravy etc..) & fried foods from my diet. Learning to eat things a bit more "bland" was difficult, but let me tell you that once accustomed, your sense of taste becomes heightened. You will start experiencing flavors that you have been foreign to due to high caloric foods that cover ingredients up with grease and sugar. It takes time for your palette to accept the change, but just patient. 


FOOD SWAP


Here are a few examples of foods I swap.

Tacos: Instead of tortillas, I'll used shredded lettuce and make a taco bowl or I'll get lettuce cups in substitution for tortillas.

Pasta: Dump the pasta and use veggies! You can steam your vegetables and top it with your favorites sauce and proteins.

Dessert: Make a protein shake or eat a protein bar. Many companies have great tasting powders & bars that taste sweet, but you're not consuming all of those empty calories and processed sugars you get from baked goods (I use Quest Nutrition products). When I have a sweet tooth, fruit is also a great option! I will try creating some healthy recipe alternatives as well, stay tuned!

Pizza: Try using a whole wheat English muffin with turkey pepperoni, veggies, sauce & light cheese for a personal size portion.

Fried Foods: (such as chicken tenders) I personally haven't tried this yet, but I've heard great things. Swap panko and bread crumbs with Pork Rinds, and remember to always bake instead of fry! You will still get that crispy texture you are looking for.

Fries: Baked sweet potato fries instead of regular french fries.

 


WHAT DO I KEEP STOCKED IN MY HOUSE?

Below I listed some of my favorites that I ALWAYS keep in my pantry fridge.

( I do change/update these items, I will blog about any new items that I discover! I also encourage you to comment below on any healthy items that you enjoy! I'm always looking for new product/recipes )

  • Eggs Whites (I get mine delivered from 24/7 Egg Whites)
  • 100 cal Multi Grain English Muffins
  • Sargento Thin Sliced Cheese
  • Carb Chopper Tortillas
  • Jennie-O Ground Turkey
  • Chicken
  • Yogurt
  • Frozen Berries
  • Oatmeal
  • Peanut Butter (No Salt/Sugar Added)
  • Almond Butter (No Salt/Sugar Added)
  • Raw Unsalted Almonds
  • Buff Bake Protein Almond Spread & D's Natural Fluff Butter
  • Quest Nutrition Protein Powder, bars & snacks
  • Veggies
  • Salsa
  • Avocado
  • Onions
  • Stevia

 


FOOD!

I LOVE FOOD

Yes. The smell, the taste, even the way it looks.

Yes, I do still eat my favorite foods, such as nachos, pizza etc.. but only on occasion and in moderation.

My diet is pretty simple. I eat healthy, I cheat 1-2 times a week, I eat foods rich in protein / low in carbs and I keep my meals in small portions. WARNING: Don't over eat because something tastes amazing. I do understand that it's a hard habit to stop, so here are a list of tips that I used to help stop those cravings. Keep in mind that this process does not happen over night. Patience is key.

At the beginning of my journey, I definitely was not as strict as I am today. That is totally fine. Like I said, this healthy lifestyle change is a process. As time goes on, you will start to learn more about your body, including what you're consuming and how much you should be consuming. I personally recommend just making minor changes to your diet at first. 

Example: For the first two weeks of my journey I told myself I will continue to eat the same way and be the same sedentary self. However, there was one goal... to be able to say NO.

Below are some tips & tricks I used to ease into my new diet.


HERE IS HOW I STARTED


  • I started by cutting all liquids/beverages besides water, unsweetened tea, and black coffee (natural sweetener of choice sometimes)

This first step in my opinion is a crucial one. Unfortunately for all you Starbucks lovers, this does mean cutting out all blended coffees, creamers, sugary tea's and juices. But think on the bright side, you still get to enjoy the foods you love during this beginning process. I was able to complete the two weeks without slipping up, which meant I had the dedication I needed to begin my journey. I did tell myself that if I were to break my two week task, I would add an additional week EVERY time I cheated. If for some reason you catch yourself not being able to control yourself, you are definitely not ready for my diet plan. Make sure you take all the time you need on this first step, because control of your body and the ability to say no is key.

  • Throw away foods you keep in your pantry/fridge that you know you do NOT want to be tempted by.

Trust me when I say this. After accomplishing control, you do not want to backtrack. During the last week of cutting liquids/beverages, I suggest thinking about what foods you eat daily or weekly that you know you will soon have to monitor. Earlier, I know I mentioned that I myself eat whatever foods when I want, but that is because I have established the ability to eat in portions and to only eat those foods on occasion. In the beginning, I stayed very focused and on track, making sure not to cheat often or sometimes ever. So what do you do with your favorite bag of chips in the pantry & chocolatey treats? TOSS IT.

  • Calorie Counting

Start paying attention to how many calories you intake on a daily basis. I downloaded an app called MyFitnessPal, which was the easiest way for me to keep track. It helped me make better choices at meals and at the grocery store. Today, I do not use this app ritually, but when I started dieting I used this app every day. It help me become aware of what I was putting into my body and what changes I needed to make based on a the recommended calorie consumption.

snack & recipes

I will be blogging on here as often as possible to give you guys healthy recipes and snacks, coming up with fresh ideas for each season and holiday. To some of you, these may be pretty bland in taste, but I promise as time goes on, your palette will grow to love & enjoy every flavor! Some recipes may also need alteration depending on your macros (I would suggest a 40/40/20 diet which means you're getting 40% of your calories from protein, 40% from fat & 20% from carbs). You should be tracking this on MyFitnessPal to make sure you are staying within your range!

 

NEED MORE HELP?

Don't worry, I got you! I understand the majority of you need more guidance and structure when it comes to your daily diet. I teamed up with a dietician to help me create a nutrition guide which also include my favorite go-to recipes that will be available with my workout program! This nutrition guide can be altered to your body to fit your lifestyle and goals. All the information on how to alter and portion these recipes as well as how to count your macros, will be included with the program! If you have downloaded MyFitnessPal and seem to understand how track your macros yourself, then set your goals & do your thang!

 

 

 

 

HABIT Sparkling Sodas - High Times 2016 3rd Place Edible

MUST TRY EDIBLE

CALIFORNIA

These drinks are the bomb! I had the pleasure of sampling all the different flavors (Kiwi, Grape, Mango, Strawberry, Lemonade just to name a few) Habit has to offer, and they are definitely #1 on my list when I'm in California. They are refreshing, subtle and taste fantastic!

I have a relative who has a list of health issues that cause pain & discomfort all day. Typically he would smoke flower or dive into edibles that are locally sold to help him get through the day. He sampled a HABIT soda and he absolutely loved it. He was able to get the best night's rest he's had in a while and was able to enjoy a refreshing drink while doing so.

Everyone I know who has tried their products have loved them, I know I do!

Give them a follow on Instagram: @CANATURAL

 

Sparkling Mango

Sparkling Mango

Quest Nutrition

GREAT PRODUCTS, GREAT COMPANY

While walking around Mr. Olympia 2015 as general admission, I stumbled across
Quest Nutrition's booth. All the Quest members were super sweet and informative. While waiting in line to learn and sample their products, I was given a sample of a shake made with their protein. YUM. I was already excited & this just made it even better. I walked away with a sample of their peanut butter protein powder packet along with their cookie dough protein bar which I tasted when I got home.

I was hooked.

The flavor was on point & the nutrition was exactly what I was looking for. I started consuming their products daily & even baking with their powders.
To some, it may not taste as sweet as other brands, but they do have a HUGE selection when it comes to flavors. Quest typically has >1g of Sugar in their products and is high in protein & fiber which I love. Their products are definitely a healthy option when looking for protein powder & bars.

 

NEW & EXCITING

As a Quest Ambassador, I have kept up with Quest Labs and all of their new products that are in production. Let me just say they are the future of food. They are creating healthy alternatives to snacks and foods that we typically can't resist. From cheddar snaps, to cookies, to even tortilla chips! Yes, they are making it happen and let me just tell you, I've sampled them and they are bomb! I cant believe I will soon be able to serve healthy alternative to tortilla chips to go with my guacamole on game day. Or the thought of wanting to snack on cookies and not feel guilty at all. There are other products out there that sell protein cookies, but just do me a favor, look at the nutrition facts and compare them to this protein chocolate chip cookie from Quest Nutrition. REMEMBER: look at the serving size too!

 

THE COMPANY

I recently had the honor of joining Quest Nutrition at Mr. Olympia 2016. Never would I have imagined that I'd get an opportunity like this after being a huge fan of their products for the past year. Let me just tell you, it was not only an amazing experience, but it was motivating and inspiring. From the people I met to the product I sampled, I knew this was the best company to be a part of, a company I am proud to support and call a family.

At Mr. Olympia I also had the pleasure of meeting Co-Founder/President of Quest Nutrition, Tom Bilyeu. His words were inspiring and informative. If you ever have the opportunity to hear him talk, you will notice that the knowledge this man has is incredible. He is always looking for ways to better his company and is ready to put in the work. He is not one to sit back and kick his feet up, he is actually just the opposite. At Olympia he was carrying product, helping out everyone and anyone who needed it, and motivating people while doing so.

I would definitely follow this company (not specifically saying on social media, just in general) to hear about all of their new products that they have in production. This brand will definitely become a game changer in the world of food very soon. I know I'm super excited, and I'm sure once you sample their products and make the switch, you'll be just as stoked as I am!

 

Below I attached my favorite flavor/products from them. Hope you enjoy!



What Is Real?

During my fitness journey, I've encountered countless protein and supplement companies. Some of them are effective and some aren't worth spending a dime on. There can be a lot of misleading advice throughout social media. Here is what I think of it all...

      Let's be honest, you stumble across a hot babe on Instagram and you HAVE to have that body. What does she do? What does she eat? How often does she workout? BINGO! Companies love when you ask yourself these questions knowing that you will be prone to purchasing these items that they promote to their audience. That's all great, but as followers, we want to know what actually works.

Honestly, I have no fucking clue.

In my experience I just do my research on each product and judge accordingly. Everybody has different bodies which work in different ways, all I know is that it always comes down to a healthy diet and some form of exercise. I'm not siting here saying that the "Teatox" products and other endorsed supplement brands on social media don't benefit our body in any way, but I can say that its not the foundation to being fit & healthy. 

 

Recently, I've noticed the biggest change in my body, both internally and externally. Family and friends have come to notice I'm all around way more positive and energetic and they have also noticed that I have been making better choices when it comes to food and daily activity. I will be reviewing products and companies on my blog (both NEW products & products that I keep stocked up at my house), giving my honest opinions to those who are truly trying to make a change in their life.  My tips and opinions are based solely on how it has worked for me and my body and I am never promising results or progress. However, if you do put in 100% dedication and work, you will have no problem making steady progress! My goal is not to necessarily get you to do exactly what I do, but to figure out what works best for you to make your fitness journey be a fun & smooth experience.  I know on my social media there are always a bunch of unnecessary comments and spam, so this site will be a safe place to ask questions on real topics get the answers you are looking for! I look forward to getting to know as many of you as I can and hopefully make a change in your life.