Squash & Apples

When I first started to explore the world of vegetarianism and dieting in my tweens, I discovered a recipe from the Vegetarian
Scarsdale diet Squash with Apple.
I was hooked.  I make it to this day and its such a simple and delicious meal.
Power packed, the orange colored acorn squash is filled with phytonutrients while falling into a non grain carb.  All squash, pumpkin and yams are often used in bodybuilding diets for a clean carb.
The prep and cooking of it is simple and fast.

There are a few ways to do the apple.  You can core it and cook it in the pan now with the squash, peeled or not, your choice.  I do this when I don't feel like peeling and chopping it.....which is the second way I will tell you further down.

Cut the stem area off the top of the acorn squash then cut it from stem to tip, in half.
Scoop out the seeds, place both halves open side down in 2 inches of water in a pan and cook at 375 for 35 mins.

If you did not cook the apple in whole, peel and chop 2 small apples, I prefer granny smith.
After the 35 mins of the squash cooking, pull it out, turn them over (spinkle with sweetener, brown sugar, optional) and put the chopped apple in the center.
Cook for another 25 mins and your done.

Optional - Top with chopped walnuts, raw or if you like toasted, put them on 3-5 mins before you pull out the dish and hit broil for a few mins.
Salt and Pepper to your liking.  I use Pink Salt and cracked black pepper.

You can't believe how flipping yummy this is!
Try it out for the Fall and Winter season.  Kids will love the taste of this.

Healing Herbs and Fit Flavors

Spice of Life

Do you ever stop to think about the herbs and spices you use to cook?  The more we lean toward natural holistic solutions toward health and maintaining wellness, the deeper we get into the benefits of the flavorings we use.  I personally think its super cool how the smell, the shape, texture, beauty of these plants and seeds enhance that they are secret treasures.
Being in the world of physique competitions means flavoring that aids in results and helps with the versatility toward a diet that can be limited, is a big factor.
The range of their uses raw, cooked, dried, fresh, plant and seed form is amazing.  Many can be grown at home even indoors.  Combinations can add even more flavor profiles to your meals.

The highlight is the medicinal properties and when taken in a diet consistently, can show impact over time.  Many people want a quick fix and rather get the concentrated processed versions in supplement form and that is fine, there are differing needs or reasons for that and if that is the easiest way then its better than nothing.

I like to advocate the use of these items in pure form and into the diet if possible.  Many of our ancestors knew this but they lived off the land and depending on where you are from you may benefit greatly for using those same herbs from your heritage as it is relative to your native bloods. 

Back to today, we have some very basic herbs and spices we use daily.  If you know more about the benefits you may choose to use them more often.  There is no lack for ideas and creativity finding an ease in accessibility to those ideas in seconds within a few keystrokes.

Here is a brief rundown of  common spices and herbs.  You can find hours of reading on each of these if you are partial to any in particular and wish to learn more.  You will now look at the Chia herb garden with a new appreciation ;))

Parsley

One of my favorites to add to everything.  This has properties to help with stomach, digestion and in turn, also your breath.  This is an alkalizer and will help avoid water retention while aiding in your fat loss efforts.  Dried versions are fine but are not 'live' any longer.  The best bang for your buck is to use a bunch or 2 in a juice.

There are a few types of parsley but they all hold the same properties, just a different leaf shape or size.  The old habit of using this as a garnish was originally meant to eat after your dinner as a palette and breath cleanser post meal.  Essentially it's not just a pretty green on your plate.

This anti-inflammatory herb has a punch of vitamins and minerals, read more about parsley and its benefits as one of the healthiest foods in the world at these links 

Parsley Facts and Research 

7 Surprising Health Benefits of Parsley

Basil

A mainstay in Italian cooking, you can now find basil in deserts and drinks as well.  The types of basil can vary in color and strain coming in beautiful hues of greens and purples.  This is an alkaline herb but also an antibacterial.  Like parsley this herb is also touted as one of the healthiest foods in the world.  Read more about this nutrient dense herb and its science here Basil Facts and Research

Oregano

This herb has been tapped into and has been used even in the condensed form of oregano oil, taken daily.  Nothing new to the past generations but hit the market like fire in the 90s and is still going strong.  Like basil. this one has antibacterial properties.   Used over the centuries in food and medicine for things like acne and dandruff as well as respiratory, gastrointestinal and urinary to name a few.

There is no question that this one makes a huge difference to so many dishes, widely used in a high percentage of cooking.  Read more facts here Oregano Research and here Dr.Mercola on Oregano

Bay Leaf

I have a huge bay leaf tree and it was hearty, easy to grow, almost on its own.  Usually used in dried, whole leaf form, you can find this in soups, stews, roasts and most hearty foods.  Works very well with Mediterranean flavors but used throughout many cuisines.  This one has been used to treat cancer, sweating, hair, skin, joints as well as having uses in cosmetics and toiletries.  Read more about Bay Leaf facts here Bay Leaf Facts

Cayenne

Used to help colds, believed to relieve joint pain and proven as helpful in a poultice for a sore tooth. Mainly used in savory foods it is also used in some deserts.  Its a great and healthy alternative to mix up your peppers.  Pepper generally has benefits, no matter if white ground, pink peppercorn, fresh cracked or chili flake.  Heat is very popular, more than ever, with benefits left right and center.

Read more about cayenne pepper science here Cayenne Pepper Facts

Rosemary

Say goodbye to honey roasted peanuts at your gastropubs and make room for the new fun rosemary roasted almonds.  Rosemary and rock salt is another combo you will find on bagels and all sorts of treats.  Another hearty plant, I had a tree of this, its also excellent in home made aromatherapy and joint oils or foot massage oils therapeutically.  The focus on this herb is the neurological and digestive aid properties.  Anti aging is another you will see when you read up on the facts with this herb here Rosemary Facts

Cinnamon

Sweet or savory, cinnamon is everywhere.  A common sprinkle spice that can be safely used by most and especially appreciated by those who limit sugars and sodium.  There is a few types but the most common is the less expensive version.  Widespread use of this is common and has been applied to MS, HIV, chronic wounds, alzheimer's, and diabetes.  I bet you had no idea how good this stuff is for you, but now you know, read more here Cinnamon as medicine

Don't be afraid to get spicy and now when you use these spices and herbs, you can discover and research more of them.  I added a few pictures with other herbs and some teaser info but I do encourage you to read up on one every so often and open up your cuisine repertoire while establishing stronger wellness habits into your diet through these power foods!  Science has been playing with cross strains of herbs which is not gmo, so its safe to try them.

You will find many of these are encouraged in my meal plans to help with fat loss, making healthy fat free foods a pleasure rather than a strict must.

Sign up and try out a meal plan at www.lindacusmano.com and watch out for and click to visit my facebook page videos where I will be giving away some of my workout and nutrition ebooks to lucky winners.

Free Workouts & Cooking Demos Via Live Feed

With the new live feed features coming up in most social media, everyone is taking advantage of the fun but its a great tool for more.
Here are 3 live feed videos I took for my 3 facebook pages, links below ;))
I will be planning events in my facebook pages where you can join in at a specific date and time planned ahead, and work out with me for free!  If you cannot attend a certain live feed, the videos will remain posted on my paegs for you to view and try out at your convenience.
I will introduce you to cool new exercises, combos, functional and time effective moves to help you change things up and max your results.
I will also post some nutrition live feeds in the future as well.
If you follow along live, I can try to answer your live questions via comments.

So during my workout today I featured 3 exercises live:
First I fed live to my personal Facebook page with one of my workout exercises, one armed advanced pushups but I also showed some variations so that those who can't do them can learn, and those who can, will have an advanced version.  Progressions from beginner to advanced are shown.

Next I went to my Athlete Fan page which is recent about a year.  Here I shared a live feed during part of my workout to feature Vsits for Abs / Core. I always get asked about abs, most of it is diet and lower body fat percentage but this is how you get them sculpted and toned.  Ab muscle needs size to show, just like the other muscle.  When I first began in fitness I had a 24 inche waist, now its 26-27 yet still looks 24.
This is an advanced exercise and I did cover the beginner version as well as other variations.

The last live feed feature I chose to share for my Fitness Figure FitPix page was Pistol squats.  Again I cover the variations so that anyone can learn these or excel if they already can do them.

Try some of these out and let me know how it goes.  Add some spark to your workout and challenge yourself!

Keep your eyes out for posted events where I will let you know ahead of time when I plan some live foods covering cooking demos for nutrtion and more exercise and fitness feeds ;)))

FODMAP Diet and IBS

In my journey with IBS I have recently run across this FODMAP diet.  Its based on real food of course and anyone can do it but it seems to really help guide those with IBS issues and the varieties of symptoms that can range differently between us all.  I've compiled some links and quotes together which will introduce this to you.

What is the FODMAP Diet?
Taken from Wikipedia, here is the answer in straight science:
FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols(polyols) such as sorbitol, mannitol, xylitol and maltitol.
The term FODMAP is an acronym, deriving from "Fermentable Oligo-, Di-, Monosaccharides And Polyols."[1] These carbohydrates are commonly found in the modern western diet. Some evidence has been presented that the restriction of these FODMAPs from the diet may have a beneficial effect for sufferers of irritable bowel syndromeand other functional gastrointestinal disorders (FGID), including one low FODMAP diet.

Quoted from:
Monica Reinagel, MS, LD/N, CNS,
Nutrition Diva
All of these nutrients are in the carbohydrate family; some are sugars (such as lactose and fructose), others are sugar alcohols (such as sorbitol and mannitol), and some are non-digestible fibers (such as fructans and galactans). All occur naturally in whole foods such as fruit, dairy, beans, and grains. Sugar alcohols are also used in more concentrated amounts in food processing to produce sugar-free and diabetic foods . - See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-is-the-fodmap-diet#sthash.j2fjVBPT.dpuf

Who can benefit from learning more and applying some of the ideas?
Nutrition Diva:
This awkwardly named diet is often recommended as a way to relieve chronic digestive complaints such as bloating, abdominal pain, gas, excessive burping, diarrhea and constipation. These symptoms are common in people with Irritable Bowel Syndrome (IBS), but lots of people without a formal diagnosis also struggle with them. Although it doesn’t help everyone, the FODMAP diet is actually a real breakthrough, bringing dramatic relief to many who have suffered for years from seemingly untreatable digestive issues. - See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-is-the-fodmap-diet#sthash.j2fjVBPT.dpuf

Where did the FODMAP Diet come from?
Quoted from Wikipedia:
The FODMAP concept was first published in 2005 as part of a hypothesis paper.[26] In this paper, it was proposed that a collective reduction in the dietary intake of all indigestible or slowly absorbed, short-chain carbohydrates would minimise stretching of the intestinal wall. This was proposed to reduce stimulation of the gut’s nervous system and provide the best chance of reducing symptom generation in people with IBS (see below). At the time, there was no collective term for indigestible or slowly absorbed, short-chain carbohydrates, so the term ‘FODMAP’ was created to improve understanding and facilitate communication of the concept.[26]
The low FODMAP diet was originally developed by a research team at Monash University in Melbourne, Australia.[27] The Monash team undertook the first research to investigate whether a low FODMAP diet improved symptom control in patients with IBS and established the mechanism by which the diet exerted its effect.[23][24][28][29]Monash University also established a rigorous food analysis program to measure the FODMAP content of a wide selection of Australian and international foods.[30][31][32]The FODMAP composition data generated by Monash University updated previous data that was based on limited literature, with guesses (sometimes wrong) made where there was little information.[33]
As a result of this program of research and FODMAP food analysis, a comprehensive and accurate database now exists describing the FODMAP content of food;[30][31][32]scientists now understand the mechanism by which the diet works[22][29] and there is sound evidence indicating that a low FODMAP diet improves symptom control in approximately three out of every four people with IBS and other FGIDs (such as simple bloating)


When did awareness begin about this diet?
Impossible to say if you ask me, just because science and governments caught on in the mid 2000s does not mean awareness of this was not in play long before.  People who suffer would be the first, know it or not, to have discovered this trend by elimination process which is always suggested in any medical situation where narrowing down needs to be done in order to figure out what is off.  The name to it would have come long after awareness began.

Why does the FODMAP Diet practice help IBS?
The foods that are looked at for FODMAP eating vs the ones to be eliminated or lowered, seem to correlate with relief of symptoms that nothing else seems to help, not even medications.  I can see this diet working to help heal and alleviate many health conditions though.

How would I incorporate this diet into my menu?
Whether you are just curious, a mild sufferer, severe sufferer or dealing with an unknown and looking to see if this helps you, you will want to do your research and reading, there are lots of links on this page alone which are reliable.  Prepare yourself mentally, plan out the items you many want to start adding or switching and chip away at it a few items at a time.  Keep track through notes or journal of what you are doing and how you feel as it goes so that you can look back to see what works and what does not.  If you do not do this you will regret it and get frustrated so its worth the small effort for your health.

Knowing which foods contain FODMAPS is the start, then you can work on alternate options for things 'you need to remove yet love' while becoming aware of those others that you don't mind eliminating.

Foods that are high in FODMAPs include most dairy products, certain fruits (including apples, pears, cherries, raspberries, watermelons, stone fruit, mango and papaya), certain vegetables (including artichokes, asparagus, cabbage, garlic, and mushrooms), certain grains (including wheat, rye, barley, and spelt), most legumes (including soybeans), certain sweeteners (including honey and agave nectar), and some food additives (such as chicory root, inulin, and xylitol).
Fortunately, there is an equally long list of fruits, vegetables, grains, dairy alternatives, sweeteners, and other foods that are low in FODMAPs. You can find detailed lists of high and low FODMAP foods on the internet. Here’s one that you can print out. There are, of course, also smart phone aps for this as well.
- See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/what-is-the-fodmap-diet#sthash.j2fjVBPT.dpuf

Here is a link to the study and info through Stanford University
https://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf

Fats Aren't So Scary

Check out my latest article on Fats, a guest blog. 

http://www.holdfastiron.com/new-blog-1/2015/7/8/nrqc6hzin7sos47vbx4kzfd99swoif.

"Fresh Foods" Time of Year

Accessibility to seasonal fresh produce is at it's peak and does not have to be of high cost.
Its much more affordable to concentrate some of your income toward the investment of YOU by considering more visits to the Fruit and Veggie Market and less visits to the Pub, super mart and food joint.  Unless you are savvy enough to know where to find fresh fast foods you should simply shop for them.  There are many places you can find good choices so next time you do eat out be wise about where you go and what they have available to you.  Treats should be left for the weekend.
There will always be an assortement of colorful fruits and veggies you can sort through and find at lower cost.  Base your meals around whats available and suits your budget.
Lean proteins are easy to find and can be affordable whether you go with eggs, beans, lean meats or fish.  There are always sales as long as you can be flexible.
Berry picking is a great way to stock up healthy fresh phytochemicals.  Have some fresh, cook with some, jar and freeze the rest for use in smoothies and daily menu.  This is fun and cheaper than buying them at the market.
Try growing a few of your own plants such as tomatos or spices like parsley.   Minimal efforts can give you a great and healthy result.

Photo credit for top 2 shots Priyanka Chakrabarti

Leanout with Lemon Basil!

Feeling great, leaning out and seeing it so that helps limit the pre contest nightmares......nearly nightly I had them last week.  I dream I missed my boat or plane or stage time or forgot my bikini at home and am at a show out of town.....crazy stuff......I dreamed I entered with only half my routine done so I had to wing it for the remainder of my routine, what a hoot .....not that I have not had to wing it for real a few times when my music was lost or I entered multiple categories and had theme music destroyed and had to wing it to other music.......anyway.

So when dieting I find it hard to keep getting in my gallon of water which is only half of what I should be getting but I cannot seem to get much past that gallon.  To help get more flavor in my water I add some of this recipe or I will have a glass or 2 in the day to have a nice flavor without any fat or sugar and very low calories that you burn off just in the exertion of drinking it!

Its so refreshing and great for summer, garden or picnic settings and it actually tastes great.  When I first read this I was like   EEEWWWE, gross.  But then I tried it and then another sip and wow........I was shocked.

Now this is a Vitamix recipe but I am sure you can use a juicer or even a really good blender that handles ice well.

I DARE YOU TO TRY THIS JUICE AND TELL ME WHAT YOU THINK IN THE COMMENT AREA!!!!

Lemon Basil Ade

Yield: 2 1/2 cups (600 ml)

Preparation: 10 minutes
Processing: 1 minute, 30 seconds

1 (84 g) lemon, peeled, halved, seeded

5-8 small packets of sweetener of choice

1/8 cup fresh basil leaves

3-4 cups (720-960 ml) ice cubes

1/4 cup (60 ml) water

1. Place all ingredients into the Vitamix container in the order listed and secure lid. 2. Select Variable 1. 3. Turn machine on and slowly increase speed to Variable 10, then to High. 4. Blend for 1 1/2 minutes, using the tamper to press ingredients into the blades.

Health Classification: Diabetic Friendly, Low Fat, Low Sodium, Low Cholesterol, Heart Healthy, Gluten-Free, Vegetarian, Vegan, Raw

Meal Type: 5 Ingredients or less, Beverages

Nutrition Facts Serving Size 1 cup (240 ml)
Amount Per Serving
Calories 49
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 1mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 10g
Protein 0g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:

	Calories:	2000	2500
Total Fat	Less than	65g	80g
Sat Fat	Less than	20g	25g
Cholesterol	Less than	300mg	300mg
Sodium	Less than	2,400mg	2,400mg
Total Carbohydrate		300g	375g
Dietary Fiber		25g	30g

Calories per gram:
Fat 9		Carbohydrate 4		Protein 4

Clean Eating Vegetarian style Menu

Ok Mustang Girl you asked for it.........

First thing is to take in a few cups of water right upon waking.  I tend to drink about 30 oz overnight but this is because of night meds I take so I actually awake due to the need for water, not that I plan it into my diet, just so I am clear.

I personally prefer morning cardio before my first meal and when I am able to take supplements I do so with food again a personal thing.  This is a key for you all, there are the listed best ways to do things but then when we customize to our purposes sometimes we have to vary a bit on those best ways as they are not best for US, and we have to work with what we know is best for us.  Its okay to do this and there are ways to do this while still getting results, still following science but tweaking it to fit you!

I also do cardio later in the day a few days a week when I have time, because I am already 10 lbs lighter at this point than last year, also am coming from a competitive year last year I am already ahead of the game giving me ease of mind and wiggle room- in my case with all the life stuff this year, it was a good thing too otherwise this diet might have been tighter with less sugars (fruits) and starches and more fish.

I have also been able to get at least 1.5-1.75 gallon water per day in and do feel at my best when I do that, although I am aiming to 2 gallons and have gotten close on a few days.

Right now for the next few weeks, considering all factors of how my fitness is now, my contest date in July this is what I am eating on avg 5 days per week, the weekends are not full out cheats, but may vary a bit and still stay clean.  I am also short 2 meals here because this year, most of the year I was unable to work with my tummy issues to the point of consistency in more than 4 meals so I am working with my tummy here.  Some of you may want to add a meal or 2 in here in the form of a cup or 2 of veggies.  I am also choosy on my food items as many are touch and go, including innocent things like raw veggies.  I Just want to be clear on that because many of you may want to just take this diet and do it, but you need to consider it will need fitting to you, you are not me and unless you have all the same issues and needs it may need to be tweaked so please be aware.

Meal 1 - about a cup of berries and a couple ounces of a protein

Meal 2 - about a cup of legumes of which I prefer black, kidney, lentil and a bit of corn or green beans mixed in.  Now some people get bloated and gassy off either of these items, I do not, my body loves this stuff.

If I am hungry here I would have a protein drink drink.

Meal 3 - 4 oz of protein which for me is fish or egg whites and a spoon of efa plus 1/2 cup of clean grain.

Here I may have something for a boast like tea with caffeine, I may have a few in the day actually.  Warm liquids sooth the tummy issues I have.

Meal 4 - Here I would have a serving of beans n rice maybe in the form of a bowl or a bean burger without bread, or if you don't put rice in the burger you can use a healthy bread option with 2 cups of veggies which I choose green for, and usually steam it make it easy to digest.  I like to add apple cider or balsamic to my veggies.

I also use a bit of pink salt each day but not on everything.  Cheyenne is also a great pepper choice for me so I use this for my pepper needs.

This is a generalized version of my meals for the next few weeks, if you want to try veg, you can use this for a base and try it for a week or so.

Also consider the calories are probably lower than I would normally suggest, as is the portion sizes but this is again suited to my health needs.

Eating habits of society

Happy Weekend All!
So we had snow yesterday....eek, and supposed to get more tomorrow, oh our poor crocuses here in Vancouver! 
I found myself finishing my chest work and heading home after my only client for the day, Friday is a light day, and ended up  in my dungeon doing back to back am and pm cardio!  I felt great!  I am not one of those people whom I watch who can go out in any weather, cold, rain, snow and still be half naked running or biking or whatever........I wish, I so envy them.
At Stanley Park we often see this elder man swimming IN THE OCEAN, early mornings, daily ALL YEAR round.
Then we have this other elder man who bikes around the park and Vancouver for 4-8 hours per day all year round, he is in his late 80s!  Talk about motivation and also talk about not having excuses.......makes you realize you really do not have any excuse not to get it in, its all about the mental focus.
If you want it bad enough you will do what you need in a healthful way and the excuses dissolve.

When you are focused on weight loss or fitness you have to realize that your pampered tongue needs to be less pampered.  You can have stuff you like on a once per week basis for example, ONCE you have been consistent for a while and have the exercise and clean eating down to a habit, then you can have your indulgences afterward on occasion.  Staying fit once you are there does not mean you can never enjoy culinary faves again, but earn it and be real.

If you look at food it is whole true form, that is your key to getting fit and getting off excess fat.  Eating this way should be the norm, not eating for taste only on a daily basis.  Tastebuds were not put there for enjoyment purposes mainly.....but to recognize foods and for practical purposes but we have become a society which indulges way too much becoming a mainstream way of thinking.

Too many people eat a higher percentage of processed foods as a norm.........the norm should be produce and lean proteins, processed foods are to be luxury for a treat not your main eating foods and for some this can be overwhelming.  Too many of you have grown up on chicken fingers and tator tots..........time to examine this and change your eating habits even if you are not looking toward fitness goals.  Many tell me they cannot afford fresh fruits n veggies but its cheaper than boxes of cereal and pizza pops.

An easy way to put it, 90% of your shopping should be from a produce department or grocery store......LIVE foods.  Then there is the dried and processed, boxed and such foods which humans have messed with.  Dried like rice, beans, grains are not so bad in the right serving sizes.  Even with grains, they should be a quarter of the plate, while the other quarter be protein and the other half left be veggies!  When I say veggies I mean non starchy ones........the starchy ones are your carbs!
Peas, tubers (yams, potatoes), carrots, squashes are all starchy and can give you the carbs you need for energy allowing you to skip breads and such while you are eating cleaner.

The lettuce leaf and tomato slice don't cut it as a veggie serving on your burger.........and while we are at it, make your own burger so you know whats in there and can keep it leaner.
I guess this rant is more about having witness people eat boxed cereals for breaky, packaged bars for snacks, microwave or canned or boxed foods for lunch and dinner with pasta or bread or potatos as your biggest serving...........wheres the green?  Lets examine this and slowly make changes, before you know it you will drop a few of those extra fat pounds or just feel better internally if you are not overweight.

Juicing for health and other updates!

Dreams of Summer Photo by Gus Mctavish

October has been great, not warm but not as cold as it could be out here in Vancouver but we have had lots of sun and warm sum at that!
It's been easier to get into the swing of 5-6 days per week training, staying focused on next year.  I have not completed all my cardio required but am keeping lean and holding a great weight.

How are you all doing since my last post challenging you to get it together for October???

Training has been stronger and my back has been supporting this allowing me increases in my dead-lift weight from what I have been doing the past few years.  I am at half my best but still more than acceptable toward my goals and needs.
Eating has been 80% on.
I have a client who is so busy and in order to get her focused we devised a plan of 15-20 min workouts that she can do one of or 2-3 of if the time allows but if she can only get in one of the quick hits its okay too because its better than nothing!  You need to be real and find a plan that works with your life at the present even so your ideal may be a different idea, it just may not be the right time for now to work with that ideal.  Be flexible and focus on getting it done by way of realistic planning.
So although I missed a few cardio days and eat a few extra cheat meals I can forgive this because my results are still showing due to staying consistent otherwise, doing the best you can which sometimes maybe only be 80% of the ideal.  Unless you go backwards, you are doing well.  By putting a too ambitious plan together that you cannot attain even so you WANT to, will be a short form of self sabotage really.  You are setting yourself up to fail and no one wants that.  It can paralyze your training and meal planing where you just end up letting it go altogether.  Do not fall into this pattern.

A competitor friend of mine recently figured out a health issue which has forced her to revamp her diet even cleaner and this girl eats clean, her name is Mariam Power-Ritzland.  To keep her health in check she is now juicing a ton more than ever and feeling amazing.  She is closer to a veg diet now as well.  She says its a blessing though, because it forces her to keep on track.  This type of attitude is why I love having her as a pal and she helps me see the positive in my life's negatives.
Here is one of her Juice recipes, enjoy!! 


Wbff Pro Mariam Power-Ritzand 

I love my homemade Ice cold Green juice: Why? Cuts my cravings, alkalizes my ph, gives me energy that is completely different than any other food groups, keeps me on a natural high, loaded absolutely loaded with enzymes that are living and not destroyed by heat, and I love the color! Extremely refreshing anytime of day:  

Juice has: 1 cup green grapes; 2 bok choy leaves with stem; 1/2 lemon with rind; 1 cup strawberries; 2 c spinach; 1/2 green apple, chunk of ginger ( about 1 cm in length ) and a handful of green sprouts....some parsely and a bit of cilantro! To die for!
And most of all because of my hemochromotosis disease I juiced as a kid until now, but now, its strictly ALL about health completely!

Thanks Mariam!!!!  visit Mariamsbootcampbabes.com

Flat Tummies and Smooth Skin

One thing I get reminded of when I diet down for competition is how nice it is to have a flat tummy and smooth skin. I am a sugar fiend so I tend to get softer off season and deal maybe with less of an optimal skin texture because of the sugar habit and eating whatever crap I want. It is subtle but I do notice at times like now when my body tells me in so many ways how much it likes how I am eating.
I am not really restricting health, because I timed things right with the progression down to where I am now- it really was not unhealthy, just hellish for a sugar fiend........teehee.
Essentially all health issues are decreased right now because of this diet, I still eat all the needed nutrients and not conservatively to just make it by but I eat around 2000 cals per day more or less and even get indulgences but its just forced me to be balanced and adult about it.
I have been more restrictive in past years but this time around I am having fruit the whole time through, carbs but healthy options and not sooooo limited. This meant rare occasion if any of lightheaded or hypo glycemic issues which most people complain about during dieting. I swear its only happened once or twice and when not dieting I cannot say it never happened due to my poor food choices at that time maybe pms or whatever.........so while leaning I have had very little negative effects to deal with, compared to what you hear from the experiences of others.
It does take years, trial and error etc etc. You learn from others then meld it to be your own cuz you are the only one who knows your body.
In fact dieting has helped all my other health issues because my normal indulging actually aggravates most of the health issues and I do over do..... so in effect I am healthier when I am dieting down for comp as it forces me to keep a healthier diet.

I am never hungry, IBS has been at its all time low - yeah baby! Asthma and allergies have been under better control and joint pains are tolerable. This is how contest prep should be, even dieting in general, it should not feel super restrictive and I don't mean like - "I cannot have whatever I want whaaaah" cuz most of us eat too much hidden crap we don't realize, we basically live off crap and eat good once in a while when it should be reversed. I mean like for health where you treat once in a while, not daily at each meal which seems to be the trend, food choices and meals are all a big ol treat now.

You do not need to diet unhealthy to get contest prep to prime........IF YOU PROGRESS RIGHT AND WITH ENOUGH TIME.

Linda Cusmano Fitness Figure

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Juice Diets - Juicing the Right Way for Weight Loss

With a huge rise in health conscious diet choices such as raw food diets, vegan and organics; juice diets have become an art with juicing machines ranging up to 700 dollars per unit. Wheat grass juicing uses a specialty juicer which has started popularity in slow juicing in order to not destroy the properties of the product. Centrifugal juicers are more of the mainstream in cost and popularity but are still said to be less favorable than wheat grass style juicing.

I have been using juicing options in my clients’ diets including competitors in Fitness and Figure. One of my Figure clients had developed a preference in raw foods and juicing, opting for vegan choices save maybe some goat cheese and eggs and had requested I focus her diets on seeds, produce and lower protein intakes.

Contrary to beliefs that only higher protein intakes will produce lean muscle gains, she was a multiple first time winner in her Figure divisions as an over 40 competitor competing with women half her age. Her muscle is dense and well formed showing a 1st place Figure physique. What really stands out to me is how she never seems to age, looking much younger than she actually is, and she attributes this to her diet.

If you are not on a raw diet you can then utilize whatever bulk is left and use them in muffins and various other meals. On a raw diet plan you can make use of certain fruit and veggie bulk left from juicing in order to get some of the fiber in by way of raw soup blends. I always lean toward more veggies in the day than fruits and that would go for the juicers as well.

Some of the great choices for juicing options would be:

• Parsley
• Kale
• Carrots
• Beets
• Bananas
• Tomato
• Pineapple
• Ginger
• Blueberries
• Grapefruit
• Wheatgrass

Additionally some other popular choices are oranges, apples, romaine lettuce, celery, coconut, strawberries and pomegranate.

Parsley has a slight diuretic effect but if you add some dandelion leaves you increase it. Fruits are always a great choice for added natural sweetness, citrus fruits being the flavor du jour for those seeking a hint of tart.

Juicing should be done right before you drink it because the juice looses its nutrients as time goes by especially when it is not kept cold. If you must pre juice then do keep it very cold and sealed well.

Fresh organics are the best route to take with juicing especially because you can use the skins which retain many precious vitamins, mineral and phytochemicals yet using non organics mean you must omit the skins which are loaded with pesticides.

I would not suggest juicing all your meals unless you are on a fast or cleanse suggested by religion or your doctor. Juicing is a great substitute for your mid morning and mid day snacks between your main meals especially for those seeking fat loss.

An addition to your juicing for those seeking higher protein in a vegan source would be hemp protein. A meal in a glass made to blast your body with efficiency.

Milk Does a Body Good - Calcium Candidates

A lack of nutrients in our foods of today, including the fresh foods, can be blamed due to the soils depletion of nutrients of the last 60 years as per Senate Document No. 264, 1936.
"Laboratory test prove that the fruits, the vegetables, the grains, the eggs, and even the milk and the meats of today are not what they were a few generations ago (which doubtless explains why our forefathers thrived on a selection of foods that would starve us!)
No man today can eat enough fruits and vegetables to supply his stomach with the mineral salts he requires for perfect health, because his stomach isn't big enough to hold them!" Other factors such as poor diet habits and rise of fast foods relate to the lack of nutrients we miss through diet alone so many of us supplement.
The problem with supplements is that many are not fully absorbed by the body so even though you may think you are getting your 1000mg as stated on the bottle; you are actually absorbing less than half.
There are some supplement companies such as Usana which have had some studies done proving that their products are pharmaceutical grade and better absorbed at a cellular level but the cost for these supplements are higher and some of the studies were paid for by the company itself making it hard to distinguish how NON biased it really is.
There are still foods you can eat which do have higher levels of calcium but many people don't even realize these foods are rich in calcium so they may not include the in the diet at all or if they do they may not eat these vegetables frequently enough.
Many of us are raised to believe we will get all the calcium we need from milk and cheese but research done by several studies show that this may not actually be the case. Cheeses are mainly fats. Eggshells, Oyster Shells and such have been used for supplement base for their calcium qualities but these are not really palatable as a whole food itself. I question the process these items undergo during their manufacturing which would affect the end products quality as a whole.
My suggestion for those who need or want to increase their calcium intake is to try taking in more produce such as listed below. Vitamin D helps the body absorb Calcium so this is also a consideration which is easily done by 15 mins in the sun. Many of the items below are also great sources of Vitamins including D.
Calcium Candidates: Cooked turnip greens, dandelion greens, mustard greens, bok choy, collards, spinach, and kale as well as fresh parsley, romaine and head lettuce.
These items are not difficult to find in your grocery stores and need very little preparation. Washing is always suggested whether you buy organic or not. Adding one if these daily to your diet would take minimal effort yet would help you achieve a step toward increased Calcium in your diet. I still suggest a supplement on top but consciousness needs to be directed toward the diet as well because we should not solely depend on one or the other. A combination of both will give you a good balance.