Tag Archives: sugar

runnin the streets

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i went out this past weekend!!! ok not out out, but it was to a private dinner celebrating my dear friend turning 30.  it was held at Perry’s Steakhouse – one of my faaaaaaave places for a magnificent dining experience!  always great service, and the food…well, look:

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i kept it clean and enjoyed the grilled salmon (sauce on the side) and kept the sautéed spinach that accompanied it.  i reeeeeally wanted to sub it for the butternut squash puree, but our waitress quoted me some ungodly price for that small change and i declined.  anyway, i made sure i altered my macros to fit this meal in- it was delectable.  i’m glad i got my sauce on the side cause i put a little on my fork and it tasted like straight flavored butter!!

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my friends were so sweet- they snapped pics of their plates for me :lol:   that was steak topped with crab with steamed asparagus spears on the side.

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here we have pecan crusted red snapper and broccollini florets.

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this is totally what i would normally order!!  surf and turf, YUM.  lobster tail, fillet mignon, and asparagus spears.

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quick pic before we got busy!  the birthday girl is in the upper right corner:) i’m honored to have been apart of her celebration.

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so this is from yesterday’s workout which means this post was supposed to go out yesterday too. 
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i’d love to have my competition abs/core back!  i took this pic immediately after my class- 1 hour of  HIIT and some core work at the end.

Q: what’s the best type of cardio? HIIT or steady state?

A: BOTH.  incorporate both types into your weekly routine.  i do HIIT once or twice a week, and steady state either early in the morning, or after my weights session.  switching up the days you do either one will keep your body from plateauing and constantly  burning fat.

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i sped home to my breakfast- scrambled eggs this time with fat-free feta, dried parsely, and reduced sugar ketchup,

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aaaand a bowl of cinnamon oats made with unsweetened almond milk and topped with bananas, more cinnamon, walden farms syrup, and raw, unsweetened coconut flakes.

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i bought a crap load of kale at HEB so i’ve been incorporating it into my dishes these past few days! we have here:

ground turkey and egg white kale wraps lol

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for another lunch or dinner i had a bowl of torn, raw, kale, roasted sweet potatoes, tomatoes, and lean ground turkey.

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but this recipe right here is my fave so far.  grilled smokehouse maple shrimp and kale tacos!

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with fat-free feta cheese and homemade guacamole.

(1 avocado + half a roma tomato + liquid aminos)

the shrimp was marinated in liquid aminos and smokehouse maple seasoning.

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i’m head over heels in love with sautéed kale. oh and those are La Tortilla Factory white-wheat soft wraps.

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i posted this on IG the other day- Trader Joe’s cranberry apple butter.  i went in looking to replace my fig butter but happily left with this instead after i didn’t see any.

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it tastes just like the traditional canned, jellied, cranberry sauce, but fresher and more tart. i’m cool with it! 20 cals, 4g sugar, 5 carbs for 1 tbsp. i do believe it has the lowest calorie and sugar count of all the butters.  i missed it on Thanksgiving, but i will definitely be eating some with my Christmas dressing this year!

20121202_174444which means after 30 years of this stuff, i have no more use for it.  those stats are outta line for only 1/4 cup serving…i can eat the whole can by myself with my plate.  too high in sugar and has high fructose corn syrup at that. no thank you.

got great news and events coming up for 2013 that  i’ll be sharing very soon!

which apple butter is your favorite?

le

my how you’ve changed

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POW!!!

not everybody wants to be a bodybuilder, i get that. if your goal is weight loss/maintenance though, this applies to you too.

real quick:

  i tweeted a pic of my breakfast earlier this week:

yep, that’s it.  until my trainer says otherwise, this is what it’ll be!  oats, egg whites, fruit, and green tea.  i was eating this for bfast already, so no big change there.  and also no need to tweet that over and over again, boring.  i had to cut out my beloved brown sugar for now, but i’ve been adding the bananas, a splash of vanilla, and cinnamon to my oats and i don’t miss it.

SO,

i’ve been sticking to my new diet for a little over a week now and amongst a handful of changes, here are the 4 you should know about:

1. there has been a nice surge in my milk production outta no where.  take note, b-feeding mommies.  and again, this was just from dropping white sugar/processed foods, and eating healthy, well-balanced meals alone.  that’s it.  i was hit with Mastitis twice last year, once in each breast.  the first time i was prescribed penicillin which got rid of it, but my production really suffered.  talk about emotional- i was terrified it would dry up completely and it scared me enough to turn to natural supplements, e.g. fenugreek.   i was also downing mother’s milk tea all day long and doing everything i could to save my liquid gold.  i see now that i didn’t even have to go to such great lengths.  if you put premium fuel into your body, expect it to run and operate at its best, simply put.

2. my wedding ring is loose.  i’ve lost a few inches (mainly in my waist/hips) and i’m tighter and firmer all over.  my workouts have remained the same for now,  so again, this only proves that your diet is A REALLY BIG DEAL, yall!!  as annoying as they are, there’s a reason J-Hud is singing all over your tv screen in those WW commercials *eye-roll*.  remember  i conducted that little experiment this past April two weeks before my birthday? no sugar (only from fruit) or processed foods.   i got similar results then too, but my diet was not nearly as strict as it is now and the results are pretty fantastic.  i kept on snacking after my bday passed, well, just cause i can. lol.   you don’t have to go cold turkey, but drinking soda twice a week instead of once a day WILL make a difference over time.

3.  my sugar craving levels have dropped from uncontrollable to mild.  i honestly can’t remember a time when i didn’t  crave sugar, especially following a meal.  this is a new feeling; one i didn’t think existed for me.  will i eat a donut if you put it right down in front of me?  maybe.  prolly.  but this time it feels more like, ‘yeah i see it.. i’ll get some if i want some though.’  very empowering.  also, my attitude is not as crappy these days :)

4. **tmi** helloooooooooo regularity!  no detail needed.  Chiso is regular too now though- bless his heart and our noses.  this feels like a junk food detox.  i see that processed foods can really back up your plumbing.  that’s prolly cause they’re NOT NATURAL.  you think?  or maybe they started out natural, but fillers, hormones, preservatives, and other stuff we can’t pronounce were added.  sad situation.

my food scale has arrived!

i’m honestly considering re-selling this thing after the competition is over (although it might not be my last;)) cause weighing my food is just not crucial for everyday life.  i’ll stick with this nifty chart.

25 bucks on amazon.com.

i hope you’ve had an amazing week so far!

tell me, what’s the first small change will you implement in your diet?

le

if not now, when?

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and just like that, the weekend is gone :(

it’s june. 6 months just passed. we are halfway into 2012 already.  seems like i just started this blog, man.   how are your new year’s resolutions holding up?  i vowed to say ‘NO’ more often and do a better job of sticking up for myself.  that’s not going so well.  you?  don’t want to talk about it? ok, i’ll change the subject.

this is a pic i took at schlitterbahn water park back in 2008.

 if only i had kept going.  going where?

well, after much, much prayer and an extremely insane amount of  late night talks with Sonny, i have decided to pursue a lifetime goal of mine.  if not now, when? i know i will be put to the ultimate test.  matter fact, i had one just yesterday.  for the first time (literally, ever) i visited the bulk bins in both Whole Foods and HEB and did not snack. i mean i put absolutely nothing in my mouth on both trips.   i also went to a birthday party for my neighbor’s son and the menu consisted of good ol party food of course- french fries, wings, chicken spaghetti, chili dogs, candy, cake and ice cream.  fabulous party. (happy birthday, LJ!!) however,  i didn’t eat any.  nothing.  i watched Chiso chow down on those french fries and i didn’t lose it. this is how i know in my heart how serious i am about pursing this goal. yesterday proved that.  what the heck am i talking about already!?!?

i’m

5’10”

161 lbs

21 % body fat

right now.

my ultimate goal is to compete in my first Ms. Bikini Musclemania show by THIS september 15th, (our FIFTH wedding anniversary, WOO HOOO!!!!!!!!!) 2012.  only God knows why i waited so long to do this, but i am moving with the quickness and not looking back.  i met with my trainer and have received my meal plan and workout schedule as of this weekend.  i had second thoughts about blogging about it, but it is now apart of my life- no way i could leave this out.  also,  i know it will only hold me even more accountable which is what i need right now.  cause ummmmmmmmmmm…sugar withdrawls are kicking in and i can’t tell you how discouraged i feel already.  i snapped at Sonny all day.  it’s one thing to not realize you’re doing something and have it (lovingly, hopefully) brought it to your attention, but i hear myself snapping and acting crabby and it’s like i can’t control it!   everything irritates me, no matter what.  sugar addition is REAL.  very much so.   yesterday was a true challenge, but it set me off on the right foot.  i CAN handle the pressures of sugar and eventually it won’t overpower me like it used to.

putting all those empty cool whip containers to use, smh!  meal prep action.  preparation is definitely key in this arena.  boy i was a sugar SLAVE!!!  i justified the cool whip by telling myself  ‘hey, at least it’s not ice cream.’ unfortunately there are way more tubs  :(

MOVING ON,

my mentor has advised me to blog about this experience as i will need an outlet to get me through these next few months.  so… will my blog’s focus shift just a little bit? yeah, just a little!  i started this thing to help and show people how to LIVE, eat, and be healthier- that won’t change.  with God’s grace i’ll still be cooking up healthy meals for my guys,  working, and being the best wife, mother, and healthy example i can possibly be.  expect the normal posts to keep right on coming, but i’ll also keep you updated on my progress as my body changes and i prepare for this new venture.  well, it’s out there now…no turning back.

 i know you have goals and dreams… please share them.

le

mindfull behavior

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i love my family.  they love me back. they love me so much they like to give me large quantities of sweets all at once.

Sonny went to a b-day party for our cousin recently, and the next morning i walked downstairs to this on my kitchen island.

‘what? you love cake.’  **face-palm**

 over time i realized that i lose focus around large quantities of ANYTHING, sweet or not.

33.5 oz of gold fish.  thanks,  Aunt Hazel :)

i came home to Papas bbq yesterday- ribs, chicken, cheesecake, and potato salad.  and i haven’t even started on the office donuts, kolaches, cupcakes………………. it’s hard out here.

 on my last shopping trip, i bought a big bag of crisp, colorful bell peppers and some garden salad. i didn’t let Papas take me down- i took that bbq chicken breast, shredded it,  and made another garden salad for lunch today with cherry tomatoes and yellow bell peps.  also had some hummus too.

    we don’t always finish those big salad bags before they spoil, so i’ve been making Sonny and i salads for lunch and/or  dinner every day since this weekend.  no more wasting of the funds!  i also got some of these 100 calorie almond butter packets. i see them all the time and bought one- pleasantly surprised!

i got a few maple and a few honey flavored ones.  they taste GREAT on my La Tortilla Factory low-cal high fiber 50 cal tortillas.  spread some on and microwave it for 10 secs. sweet, warm, doughy goodness.

NOW, on to the good stuff- how to punch sugar cravings in the face and tips to maintain better control of your appetite!!!

  • don’t drink your calories.  smoothie yes, soda/sugar-filled juice NO.  i am not a fan of drinking water when i’m not thirsty. i just don’t like it and never have.  so i use these:

calorie-free flavored water.  crystal light pink lemonade is my fav.  they got a little crazy as there are waaaay too many flavor combos to pick from nowadays, really.  surely you’ll find something you like.

  • don’t even bring (chips, cookies, candy = JUNK) in the house.  you can’t eat it if it’s not there.   and yes you can just go buy it smarty pants but you have plenty of time to think about that decision on your way to the car.  chances are you won’t even get that far though.  this one is hard if you have kiddos, but i have a solution for that too, just keep reading.

  • eat your meals on smaller plates.  that makes so much sense, huh.  even if it doesn’t, it works.  the smaller the plate, the less food you put on it.  it’s not mandatory that you fill your plate until you can’t tell what color it is.  always start with round one and see how you feel after that.  if you can eat more, fill round two with more veggies.

  • stop the ‘clean your plate’ mentality.  even if you put the correct portions on your plate, that still doesn’t mean you have to eat every last morsel.  eat until you are satisfied, not sleepy.  changing the way you’ve done something your entire life is hard as HECK.   i ate this way my entire childhood and most of my adult life.  lifestyle changes don’t happen over night though.

  • that’s how i feel after a workout.  stop eating so fast.  it takes about 20 min for your food to reach your stomach.  if you scarf down a big plate in 10 min, still feel hungry, and scarf down another one, hello ITIS (that sleepy, sluggish feeling after a heavy meal) and hello way too many cals in one sitting.   how do you stop that?  don’t let yourself get so hungry!!!  smaller meals throughout the day prevents this…but that’s a whole nother post right there.  ok come back and focus- if you’ve got the time, slow down, chew, enjoy your food, and listen to your body.

  • chew some gum or drink some water- it’s proven to ward off sweet cravings and hunger in general.   besides, you could really be thirsty anyway.  i think we all know somebody that chews like that.

  • sometimes you just need to be satisfied, you know?  you don’t need the whole piece of cake- a handful of chocolate chips or a small square of chocolate could kill your craving completely.  i highly recommend those by the way^^

  • when grocery shopping (for the kiddos especially), buy 1 ‘treat’ each trip, never several at a time.  just ONE. even if you buy several and only open one bag at a time, it’s just not imperative to store junk food in your house. what for?  wean yourself off of it gradually.  remember, fill your family with  good, wholesome, healthy stuff.  i didn’t say the babies couldn’t have cookies, don’t be like that.  the point is,  better choices now mean better choices later when they’re on their own.  start them off on the right foot and give them the good stuff more often than not.

  • obnoxious, isn’t it.  #teamiPhone, whoop, whoop.  eat more natural, fresh fruit.  white sugar ( found in candy, processed foods) =  empty calories and brings on CRAZY cravings for more.  it’s true!!!  the fiber present in REAL 100% fruit slows the absorption of sugar so you don’t get those high sugar rushes and can maintain control of your appetite.

Q: how MUCH should i eat???? so glad i found this thing, it’s perfect.  study it and apply it.

i know..breaks my heart too.  wake up call, indeed. how do YOU measure up?

how do you deal with large quantities of FREE food at home, work, or social events?

le

a-z…get to know le

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don’t you just hate icebreakers!? here we goooooooooooo:

a is for age: 30th b-day is in t - 5 days!

b is for breakfast today: the usual- i start craving my oatmeal and egg whites as soon as i wake up, seriously.

c is for currently craving: all things SUGAR!!!! which proves that sugar addiction is real.  i’m conducting a little experiment. i have dropped (not quite 100% but a GREAT deal) of all processed foods from my diet and i’m only getting sugar from natural sources (100% real fruit). 1 week down and i have tightened up all over my body; lost inches all over and especially in my waist, and i’m definitely more defined. my muscles are popping out and waving hello!

d is for dinner tonight: stuffed turkey bell peppers w/ brown rice.

e is for fav type of exercise: cardio and weights COMBINED. i teach a class called Total Conditioning- it’s a Lifetime Fitness signature format.  can you say calorie burning fest?!?! the first time i ever took the class i was extremely intimidated; didn’t think i’d ever get the hang of teaching it.  now i can’t get enough of it.

f is for irrational fear: big boats and open spaces. e.g. cruise ships and places like the grand canyon. yeah i don’t get it either.

i'll go someday...but i'm fine just looking at pics for now.

g is for gross food: most of the time i find that it’s a texture thing with people.  in this case it’s texture and smell for me- chitterlings. no thanks. ever.

even the 'prettiest' picture looked horrid... more power to yall.

h is for height: 5’10. my driver’s license proves it.

i is for ice cream: marble slab sweet cream mixed in with chocolate chips.  any other time, it’s self-serve fro-yo w/ random toppings.

j is for favorite jam: booooy when this particular song comes on in my gym class i get my second & third wind outta nowhere.  i could be a tired, sweaty mess and almost to the end of class but this song gives me a surge of energy to finish strong.  it’s ’Nah Mean’ by Mannie Fresh- the edited version played at 140 bmp (super fast) though! pretty sure my members are sick of it by now:)

k is for kids: my unbelievably, awesome, blessing and precious gift from God. my 10 month old. for now.

l is for current location: @ work. blogging. shhhhhhhhhhhh

m is for the most recent way you spent money: i’m TRYING to spend money and find my bday dress!! been to look for it twice now with no luck.  still need shoes too. and a bag.  i’ll find something though. i always do!

n is for something you need: God and His word.  every single day. my husband.  i need some form of contact with this man on a daily basis (after we go our separate ways in the morning of course). whether it be by text, skype, facebook, email, it doesn’t matter.  with all this technology, a plain ol phone call was the last thing i thought of, smh.

o is for occupation: IT manager, group fitness instructor, fitness model, entrepreneur.

p is for pet peeve: at the moment, drivers who don’t turn right on red. ESPECIALLY downtown. who doesn’t know this!?

q is for quote: quoting from songs is cheesy but this one is so powerful to me.  helps me push during my workouts:

‘i’m a beast, i’m an animal, i’m that  monster in the mirror, the  headliner, finisher, i’m the closer, winner. best  when under pressure with seconds left i show up.

- usher  (give me more)

r is for random fact: i eat cool whip like it’s ice cream. i add sugar-free chocolate syrup and make a ‘mousse’.  i’ve thrown some chocolate PB2 up in there before as well.  i can’t be the only one doing this…

s is for fav healthy snack(s): 2% greek yogurt & toasted pistachios drizzled with honey.  fresh veggies & hummus. peanut butter & celery/apple. freeze dried fruit (especially bananas), banana protein smoothie, cottage cheese w/ fruit…

t is for favorite indulgent treat: key lime pie & grain-sweetened chocolate covered raisins from whole foods. chocolate chip paradise from chilis.  my brother is the only person i know that can eat one of these a day and not gain a pound.

u is for something that makes you unique: i prefer grocery shopping over the shopping mall, any day.  but you knew that already, right!

v is for fav vegetable: sweet potatoes. they are SO versatile. sweet, savory, fried, baked…

w is for today’s workout: 1 hour of total conditioning

x is for the # x rays you’ve had: besides being born and giving birth, i pretty much stay outta the hospital.

y is for yesterdays highlight: spending aaaaaaaall day with my little man. we attended a 1st birthday party at Gymboree Play&Music (twice in one weekend) and because my LO can’t walk yet, i had to help him ‘play’ for the most part. got my workout for sure.

z is for time zone: CST

welp, that’s a snippet of le. take 3 letters (or more, it’s all good) and tell me something about you!

le