MeowMeix Workout Fanatic and Meal Prep Addict Tue, 09 May 2017 18:36:46 +0000 en-US hourly 1 113820230 3 Sample Meal Prep Diaries Full of Food Ideas Tue, 09 May 2017 18:35:00 +0000 Shifting lifestyles can be hard but I’m here to make it easy! This week I’m sharing with you guys 3 sample meal plans that will help you plan out the perfect day of food. Remember it’s not about starving yourself – it’s about feeding your body with nutritious foods that make you feel good from the inside out.

The below food diaries showcase a variety of healthy carbs, leafy greens and the proper amount of protein for my body type and athletic performance. I store all of my meal preps in the fridge and they usually last me up to 5 days.

Food Diary 1


Here’s a sample day of pretty much all my food. Sometime I’ll add in an extra protein shake like Beachbody Performance Chocolate Recover if I workout a little harder. Something things to consider when planning your meals:

1) Dairy – While I usually limit my dairy overall, some types are better for you than others. Look for raw unpasteurized products that aren’t stripped of minerals & nutrients. This can be hard to find; so, some other options include Greek yogurt and cottage cheese which will be easier for your body to digest since they have probiotics. Just remember to watch out for added sugars in Greek yogurt and cottage cheeses.

2) Leafy greens – I try to add leafy greens to at least two of my meals if not more, usually foods like kale, spinach, broccoli or broccoli sprouts. They’re packed with fiber, folic acid, vitamins & minerals and a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

3) Carbs – While carbohydrates have be pinned as the devil, it’s important to feed your body the right amount or it can go into starvation mode & hold on to fat even more. So unless you’re doing a Keto diet, make sure to plan the proper amount. I like to eat a heavier amount of carbs post-workout like with the protein pancakes & berries and fill the rest of the day with my carbs from veggies. Then, I have a popcorn party at night because it’s delicious & low cal.

Here’s the full breakdown of this food diary:

7:00am Pre-Workout: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Protein Pancakes
11:00am Snack 1 (not shown): Raw almonds (about 29 almonds or 200 calories worth)
1:00pm Lunch: 4oz ground turkey seasoned with Everything Spicy Flavorgod, cherry tomatoes, 1/2 a yellow bell pepper, and steamed broccoli
3:00pm Supper: Sautéed kale in 1 tsp of olive oil, steamed cauliflower, 4oz turmeric ground bison & sautéed purple cabbage
6:00pm Dinner: Chicken salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup mushrooms, 1/2 cup cucumbers, 4oz chicken + spinach & broccoli sprouts.
8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn (shown un-popped)

Below is my recipe for the protein pancakes in case you want to make them:


Food Diary 2


Here’s another sample food diary of mine. As you can see, I’m totally hooked on the protein pancake recipe. Here are some highlights from these meals and foods you should consider adding to your meal prep routine:
1) Lion’s Mane (in my Four Sigmatic coffee) – Studies show this mushroom to be beneficial from improving cognitive function, decreasing anxiety & depression symptoms & increasing your ability to concentrate. I love having this coffee at work with a little bit of stevia. You can get this coffee from and use my code MealPrepMaster for 10% off!  (Info Source)

2) Fermented foods like sauerkraut (in my dinner) – The process of making these fermented foods creates beneficial enzymes, b-vitamins, Omega-3 fatty acids and various strains of probiotics. Foods like kimchi and sauerkraut are probiotic rich and linked to better digestion & overall health. (Info source)

3) Artichokes (the hearts used in my snack) – Artichokes are packed with antioxidants and phytonutrients such as quercetin, ruin, gallic acid and cynarin. The high antioxidants indicate a powerful ability to fight oxidative stress in the body & ward off the growth of cancel cells. (Info Source)

Here’s the full breakdown of food diary 2:

7:00am Pre-Workout (not shown): Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Protein Pancakes + Four Sigmatic Mushroom Coffee 
11:00am Snack 1: Two hard boiled eggs, snap peas, artichokes and baby carrots
1:00pm Lunch: Turkey salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup sautéed purple cabbage, micro kale, 1/2 a yellow bell pepper, 4oz ground turkey and spinach
3:00pm Snack 2: Almonds
6:00pm Dinner: Turmeric ground bison, purple cabbage, sauerkraut and kale
8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn (shown un-popped)

Food Diary 3


Here’s the third food diary of mine. As you can see, I swapped out protein pancakes for overnight oats. Here are some highlights from this day:

1) Cauliflower Rice – While there’s nothing wrong with rice, Cauliflower rice can save you calories and carbs for other meals like oatmeal or sweet potato. 1 cup of cauliflower rice = 33 calories & 5.3g carbs 2.6 g fiber VS. 1 cup white rice = 206 calories & 45g carbs 0.6g fiber. Plus Cauliflower is packed with vitamin C, also has vitamin K, vitamin B6, folate, choline+ more. All you have to do is blend/pulse Cauliflower to make it! (Info Source)

2) Sacha Inchi Seeds (Snack 1) – 1/4 cup Sacha Inchi Seeds has 170 calories 13g fat | 5g Carbs , 5g Fiber | 8g protein. The seeds are packed with omega 3, 6 & 9, alpha tocopherol, vitamin E, and carotenoids (Vitamin A). The omegas and healthy Fats are perfect brain fuel & help to fight off inflammation which reduce the risk of depression, fatigue, & memory issues. (Info Source)

3) Micro Kale (from Whole Foods) – A recent study shows that microgreens may have up to 4-6 times the nutrients of the mature plants. I love any excuse to get on more greens and these mini plants go well with a variety of meals. (Info Source)

Here’s the full breakdown of food diary 3:

7:00am Pre-Workout (not shown): Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Overnight oats with strawberries
11:00am Snack 1: Sacha Inchi Seeds
1:00pm Lunch: 4oz ground turkey, cilantro, yellow bell peppers, orange bell peppers, cherry tomatoes & obe lime.
3:00pm Supper: 4oz chicken, steamed green beans, micro kale and sautéed purple cabbage
6:00pm Dinner: Turmeric ground bison, purple cabbage, cauliflower rice and steam broccoli
8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn (shown un-popped)


]]> 1 2668
Sample 1800 Calorie Meal Plan (macros included) Sun, 12 Mar 2017 18:05:43 +0000 Reminder: not all calories are created equal. While you may need a calorie deficit or surplus to hit your goals, paying attention to the types of foods you eat and the types of foods that work with your body is just as important. Macronutrients are helpful in setting a ballpark idea of the types of foods you should be eating.

Check out my sample meal plan below.

Meal Plan for the 1,800 Calorie Bracket

7:00am Pre-Workout: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Overnight Oats: 1/2 cups oats, 1 scoop chocolate protein, water & 1/4 cup pomegranate seeds
11:00am Snack 1 (M/W): 3/4 cup greek yogurt w/ liquid stevia & cinnamon, almonds, sliced bell peppers and baby carrots
11:00am Snack 1 (T/Thur): 2 eggs, celery, baby carrots & 2 tbsp peanut butter
1:00pm Lunch (Mon/Wed): 4oz ground turkey, 1 cup bell peppers, 1/2 cup pico de gillo & 1/2 cup white rice
1:00pm Lunch (Tue/Thur): 4oz turmeric ground bison, 1 cup purple cabbage, cherry tomatoes, green bell peppers & 1/2 cup white rice
3:00pm Snack 2: 3 cups popped popcorn
6:00pm Dinner: Turkey salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup bell peppers, 4 oz ground turkey, 1/4 cup onions, + spinach
8:00pm Snack 3: 1 cup cottage cheese

Sample Macro Breakdown


Here’s an example day for me.

My total calories for the day are 1,779. I train hard and this is about what I need to maintain my weight!

If I’m interested in losing weight, I’d drop my calories by about 200 and decrease my carbs a bit. Currently, I am 5’6″, 138 pounds and about 18% body fat.

Grocery List for the 1,800 Calorie Meal Plan


There’s more food above than you’ll find in the meal plan. I’ll eat some of it on Friday and the rest will hold me over for the weekend!

Below are my groceries for the week based on this meal plan.

half dozen eggs
8 oz. ground bison
24 oz. ground turkey
cottage cheese
Beachbody Performance Recover
Vega Performance protein

1 container pomegranate seeds

2 cartons cherry tomatoes
1 bag purple cabbage
3-4 yellow bell peppers
2 red bell peppers
3 orange bell peppers
1 green bell pepper
1 bag celery
1 bag baby carrots
1 bag spinach
1 white onion (or 1 bag chopped white onion)

Dry, Carbs and Canned Goods:
1 bag ancient grain oatmeal (Trader Joe’s brand)
white rice

cooking spray
balsamic vinegar
olive oil
peanut butter
MCT oil (for my coffee)

Meal Prep Containers:
black chefland containers
16 oz mason jars (for oats)
24 -32 oz mason jars (for salads)


Beachbody Performance Pre-Workout

]]> 3 2640
Macro Meal Plan (1800 calorie) and Recipes for the Week Thu, 09 Feb 2017 19:20:17 +0000 Good things come to those who hustle! Who’s with me? Because when you put in the work, the results will most definitely come. This week I’m sharing with you my 4-day meal plan complete with recipe ideas, macro breakdown and grocery list.

Curious how to figure out what macros you fall into? IIFYM has a great calculator. I actually used the 21 Day Fix program as a basis and then after doing multiple rounds tweaked it to my needs and body type.

Check out my spread for the week below. I always try to stick to whole natural foods for the most part. I’ll incorporate supplements when it comes to pre and post workout but I try to stay away from most processed foods.


7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Overnight Oats – 1/2 cups oats, 1 scoop Vega protein powder, water & 1/2 cup blueberries
11:00am Meal 2: Snack Box – 2 eggs, carrots, celery & 1 tbsp peanut butter
1:00pm Meal 3: Ground turkey stuffed bell peppers
3:00pm Meal 4: 4 oz chicken with lentils, cherry tomatoes, purple cabbage and steamed veggies
4:30pm Meal 5: 30g cashews
6:00pm Meal 6: Turkey salad jar – balsamic vinegar, 1 cup cherry tomatoes, 1/3 cup chopped bell peppers, 1/3 cup onion, 4 oz turkey, spinach + cilantro
8:00pm Meal 7: 3 cups popcorn
Seasonings: @flavorgod

I love eating food that nourishes my body and gives it the real energy I need. Below is a breakdown of my macros:


Missing from the picture is the 30g of cashews I have which brings my calorie total to 1,814. I can shift my food slightly and eat less or more depending on how I’m feeling that day but I love having a plan in place so I don’t deviate too far. I lift 6 days a week, do hot yoga every Sunday and can do any where from 15 minutes of HIIT cardio to 30+ minutes of steady state cardio. Here’s a sample week of my workouts:

Monday: Legs + 15 min HIIT cardio

Tuesday: Chest/Back + 30 min steady state cardio + abs

Wednesday: Shoulders/Biceps + Insanity Cardio 

Thursday: Backs/Triceps + 15 min HIIT cardio + abs

Friday: Legs + 30 min stead state cardio

Saturday: Chest/Back + body weight circuit workout + abs

Sunday: Hot yoga

Just to give you an idea about how many calories I burn.

Below is some of my grocery spread (some extra goodies in this shot)


dozen eggs
16-20 oz chicken
32 oz ground turkey
Beachbody Performance Recover
Vega Performance protein

1 large carton blueberries (2 cups)

2 cartons cherry tomatoes
1 bags purple cabbage
1 yellow bell peppers
3 red bell peppers
3 orange bell peppers
1 green bell pepper
1 bag celery
1 bag baby carrots
2 bags broccoli, cauliflower melody
1 bag spring mix lettuce
1 white onion (or 1 bag chopped white onion)

Dry, Carbs and Canned Goods:
1 bag ancient grain oatmeal (Trader Joe’s brand)
lentils (I get the pre-cooked from Trader Joe’s)

cooking spray
balsamic vinegar
olive oil
peanut butter
MCT oil (for my coffee)

Meal Prep Containers:
black chefland containers
16 oz mason jars
24 -32 oz mason jars


Beachbody Performance Pre-Workout

]]> 1 2606
Kurt’s ABtastic Transformation & His 3 Biggest Tips for Hitting Your Goals Tue, 07 Feb 2017 18:05:18 +0000 Kurt dialed in his nutrition and found his discipline leading him to this ABtastic transformation. I love featuring friends’ transformations on blog and I’m so happy to highlight him this because I see him hard at work in the gym almost every day. Below is a breakdown on his lifestyle changes and some tips to keep you going on your journey.


What are the biggest lifestyle changes you made?
The biggest thing I changed was my diet. I added in more protein and cut the sugar! My diet consisted mainly of tuna, chicken, ground turkey, and more veggies. I substituted rice with good carbs such as lentils and sweet potato. In addition, I added more weight lifting into my workout regimen (I went from lifting 3-4 days a week to 6 days a week). As the weeks went on, I lifted heavier weights and I noticed that I was bulking up and becoming more defined. I also increased the portions of my meals since I was lifting more.

What’s your go-to workouts?
I LOVE Body Beast for weight lifting. The dynamic set training and drop-setting method works wonders for my body! Also, the program is so structured and easy to follow. I’ve been doing the program for two years now, and I can always count on it to get me back in shape. For cardio, I usually do INSANITY MAX:30 or INSANITY: THE ASYLUM. I love fast, circuit interval training! It keeps my body in shock and there’s no room for plateauing. Plus, I love me some Shaun T! He’s so motivating! In addition, I’ll go for runs outside or try other workouts like Orange Theory or Barry’s Bootcamp.

What motivates you?
I work in Beachboy’s Success Stories department, so seeing peoples transformations on the daily really motivates me. I see people who were far worse off than I was in terms of weight, so it drives in my head the fact that I really don’t have any excuses. If these people can be strong enough to make an extreme change in their lives, than so can I! Also, I feel better inside. My head is clear, I’m more focused, and I just overall feel great! That’s inspiration enough for me to keep going with my health and fitness.

His the top tips for hitting your goals: 

Consistency: Stay consistent! You’ll get nowhere if you work out for two days then fall off for two weeks after that. Muscles deplete, so you can’t keep the body you want if you don’t keep your muscles worked out on a consistent basis. Your workout goes in vain if you do it once and then stay sedentary for the rest of the week. Get up and move!

Diet: Diet is sooooo important and actually, in my opinion, the most important component in getting fit and healthy. You can work out all you want, but you’ll never get to where you want to be if you indulge in cake and pizza every other day. Your muscles need to be fed the right foods in order to stay put!

Patience: You won’t get a hot bod over night! Patience is key. A lot of people get frustrated when they don’t see results after just one or two weeks. It takes time and actual hard work to get there. Let your body get used to workout out and eating right. Once you get the consistent workout routine and diet down, you’ll be solid!

]]> 1 2597
BLT Salad Jar (low-carb & tasty) Fri, 03 Feb 2017 00:58:01 +0000 Who wouldn’t LOVE a healthy twist on the BLT classic? This salad jar is everything you love about the beloved bacon sandwich classic without all the carbs. Now, that’s a total win!

The trick to creating the perfect salad jar is to stack the dressing on the bottom and then layer wetter ingredients putting lettuce closer to the top of the jar. This keeps all of your ingredients fresher and you don’t have to worry about carrying the dressing around.

I always get asked if I eat out of the mason jar. I usually dump the jar onto a plate or bowl. The salad turns out great every time.


Here’s the full recipe:

1.5 tbsp. french vinaigrette
1/4 cup diced tomatoes
2 tbsp. chopped fresh parsley (optional)
1 egg
1/4 cup diced cucumbers
1/4 – 1/2 avacado
1/2 cup romaine lettuce
1/2 cup cooked chicken breast
2 slices bacon

Pro tip: squeeze lemon on the avocado to help it last longer.

]]> 2 2593
Stay Lean 4 Day Meal Prep with Grocery List and Macro Breakdown Tue, 31 Jan 2017 00:55:50 +0000 “Fail to prepare, prepare to fail.” I don’t know about you guys but I love setting myself up for success. Reminder: taking a few hours on the weekend or Monday can really set you up for the week.

My meals are optimized to keep me lean but never hungry. The only fruit I have is post-workout which helps replenish glycogen, spike insulin and speed recovery. Eating popcorn and having a protein shake late in the day/night helps prevent me from eating the kitchen sink or other random food late night (**hellooo I’m human 😉 ). Below is a breakdown for my 4-day meal prep:


7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Banana, blueberry blender oatmeal cups + 1 scoop Beachbody Performance Recover
11:00am Meal 2: 25 g of almonds
1:00pm Meal 3: 4 oz ground turkey with spaghetti squash, broccoli (or green beans), & cherry tomatoes
3:00pm Meal 4: 4 oz. ground turkey with rainbow bell peppers (1 red, 1 yellow, 1 orange)
4:30pm Meal 5: 1 brown rice cake with 1 tablespoon peanut butter
6:00pm Meal 6: chicken salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup cucumber, 1 cup purple cabbage, 1/2 a yellow bell pepper, 4 oz chicken, spinach + cilantro
8:00pm Meal 7: popcorn + 1 scoop vega protein powder

I love eating this many meals because it keeps me feeling satisfied all day. Below is my macro breakdown:


Not included in this photo is the 160 calories for the rice cake and 1 tbsp crunchy peanut butter (Macros: P: 5g, F: 8g, C: 19g) and 130 calories for the Beachbody Performance Recover shake post-workout (Macros: p: 20g, F: 0.5g, C: 10g) along with the muffins. That would bring my calorie total to 1,788 for the day.

Do I always count calories/macros? Nope but thought I would share with my readers all the info I could. Below is my grocery list for the week:

half dozen eggs
Greek yogurt 2%
16-20 oz chicken
32 oz ground turkey
Beachbody Performance Recover
Vega Performance protein

1 carton blueberries
2 bananas

3 cartons cherry tomatoes
2 bags purple cabbage
6 yellow bell peppers
4 red bell peppers
4 orange bell peppers
1 box mini cucumbers
1 bags spinach
1 spaghetti squash
1 bag broccoli
1 bag green beans
extra veggies

Dry, Carbs and Canned Goods:
1 container old fashioned oats
baking powder
baking soda
vanilla extract
1 bag almonds
popcorn kernels

cooking spray
balsamic vinegar
olive oil
MCT oil (for my coffee)

Meal Prep Containers:
black chefland containers



Looking for the blender blueberry, banana oatmeal cup recipe? Look no further than the below:


Makes 5 servings (2 muffins each per serving)

Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 tsp liquid stevia
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
1 cup fresh blueberries

Preheat oven to 350° F.
Prepare 10 muffin cups by lining with muffin papers or lightly coating with spray.
Place yogurt, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.
Gently place in blueberries.
Evenly divide batter among prepared muffin cups.
Bake 30 – 40 min, or until tester inserted into the center comes out clean.


Total Calories:

P: 56 g
C: 184 + 59 g = 243
F: 26 g

Breakdown per serving (2 muffins)
244 (243.8)
P: 11.2
C: 48.6
F: 5.2

Hope you found this helpful and good luck prepping!

]]> 2 2584
4 Day Meal Prep Plan with Grocery List + Sample Macro Breakdown Wed, 11 Jan 2017 20:42:35 +0000 Eating clean doesn’t mean you have to starve yourself. This 4-day meal prep is perfect for anyone with a busy schedule or anyone who needs new ideas to incorporate into their weekly nutrition routine. Having my meals ready to go helps me stay on track all week and helps me to avoid binging on food I don’t want by having my healthy favorites prepared. As Benjamin Franklin says, “failing to prepare is preparing to fail.” So why set yourself up for failure, when you have the tools to set yourself up for success? All need is a little time to plan, write your grocery list and then go to town in the kitchen for a few hours & you’re set for the week.

Below is a breakdown of everything I made this week:


7:00am: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Protein pancakes (each one = 1/2 cup egg whites, 1/2 cup ancient grain oats from trader joe’s, liquid stevia, cinnamon, 1/2 tsp vanilla extract, & a pinch of baking powder cooked on the stove) + 25 blueberries
11:00am Meal 2: 1 brown rice cake with 1 tablespoon peanut butter
1:00pm Meal 3: 4 oz. ground turkey, 1 cup steamed broccoli, 8 cherry tomatoes and 1/2 cup quinoa
3:00pm Meal 4: 4 oz ground turkey, yellow, red & orange bell peppers
5:00pm Meal 5: 4 oz shredded chicken salad with cherry tomatoes & broccolini over 1 cup arugula salad & balsamic vinegar
7:00pm Meal 6: popcorn + 1 cup egg whites
8:00pm Meal 7 (if hungry): 1 scoop chocolate protein powered blended with ice and water (usually only if I workout extra)

Here’s a look on the macro and calorie breakdown:


Do I usually count calories? Heck no. But I wanted to include this information for all my lovely readers so you get an idea of what a full day looks like. The calorie total on this day would day equal 1,729. All calories were calculated using My Fitness Pal App and will vary depending on the brand you use but you get the idea 🙂

A quick reminder that not all calories are created equal! While a calorie surplus or deficit can be key to helping you reach your goals, making sure you’re fueled with nutrient dense foods full of fiber, minerals and healthy fats is essential for leaving you feeling full and energized for the day.

If you’re looking for a plan to help you portion and consider the types of food you’re eating without calorie counting, 21 Day Fix is a great option.

Here’s a breakdown of my grocery list:


2 cartons egg whites
20 oz lean ground turkey
20 oz regular ground turkey
20 oz chicken
protein powder (extra)

2 cartons blueberries

2 bags broccoli
4 red bell peppers
4 yellow bell peppers
4 orange bell peppers
1 bag arugula salad
1 carton broccolini
1 box cherry tomatoes

Dry, Carbs and Canned Goods:
1 bag ancient grain oats (from Trader Joe’s or can use other)
1 bag unpopped popcorn
1 container rice cakes
1 bag quinoa

olive oil
balsamic vineagar
no-salt seasoning mix
liquid stevia
baking powder
coconut oil
vanilla extract
peanut butter

Meal Prep Containers:
black chefland containers


Hope you found this helpful! Leave any questions below 🙂

]]> 0 2574
4 Steps to Cleaning up Your Diet Tue, 03 Jan 2017 19:48:05 +0000 So, you’ve always wanted to eat clean but you haven’t found something that has quite stuck with you. From yo-yo dieting to trendy juice cleanses to having a hard time avoiding office temptations, there are many reasons why a clean eating plan hasn’t stuck with you yet. There is real gold in finding a healthy lifestyle that sticks with you longer than through a wedding or festival season. Although the food system in society is definitely a setup for failure, there are proactive steps you can take to set yourself up for success and help you change your mindset when it comes to healthy eating. Because remember eating crappy is a punishment  for your body, not a reward. Below are steps you can take towards reaching your best self and giving yourself a whole new way to look at the food you’re eating:


1. Cut out processed foods (& start viewing this food as literal poison)   


(Img Src)

There’s a reason the Twinkie business went under. No one wants to eat fake yellow cake who’s ingredient lists sound like a ticking time bomb ready to explode toxic compounds in your gut. Still, there is an array of processed crap in a majority of the grocery aisles and checkout lanes. There are so many fake ingredients, food dye and added sugar in today’s processed food. The key to forever getting rid of junk food cravings is to start look at this food AS ACTUAL POISON. Let me list  some common ingredients found in these foods and why they are so bad for you:

High Fructose Corn Syrup – Chemical processing of this ingredient often leads to fatty liver disease in the body which can lead to heart attacks, Type II diabetes & cancer, not to mention other chemical toxins says Doctor Mark Hyman on the Huffington Post.

Food Dyes – Depending on the food dye, there are different compounds that show negative side effects from increasing hyperactivity and ADHD in children to a chemical called benzene (found in Red 40 and Yellow 5 and 6 ) which has evidence of  cancer-causing potential. While most other countries have banned the use of benzene, U.S. companies continue to use Red 40 and Yellow 5 and 6 in their processed foods – YIKES! (source)

Soy Lecithin – While there are some questions about quite “how bad” this ingredient is which commonly found in A LOT of our food, a 1985 study on rats showed that rats who consumed a diet of 5% or 2% soy lecithin over their lifetime were “hypoactive, had poor postural reflexes, and showed attenuated morphine analgesia” (study). I’ll skip my chances on this ingredient.

Vegetable Oils – This very processed oil is far from natural and it’s compounds have been linked to numerous diseases from asthma and eczema in young children to cancer in both animals & humans to links to severe depression (source). Watch out for this ingredient lurking in many foods!

And remember that not all calories are created equal.


Consuming 200 calories of coke will not have the same effect as consuming 200 calories of almonds on your body. Almonds,  a nutrient-rich, complex whole food with fiber, healthy fat & protein gets processed slower by the body due to the fiber and its healthy fat & protein combination will leave you feeling fuller with more energy (source). A can of coke, however, will cause sugar to immediately hit your bloodstream and spike your insulin levels and shortly later leave you with a sugar crash and no energy (source). While soda is currently getting a lot of negative publicity, remember that many processed foods won’t give you lasting energy your body is truly craving from nature-made foods.


2. Start reading food labels (incessantly)


(Img Src)

Take this jar of Jif peanut butter for example. This brand added vegetable oil and sugar to your every day peanut butter. But WHY? Peanut butter tastes delicious without all that added junk and we all know the negative side effects from vegetable oil (See above if you missed it). So read twice before thinking the average typical “health food” doesn’t have any of the added fake crap.


3. Cook at home more (or meal prep)


This study showed that people who cooked at home 6-7 times a week eat less calories even if they weren’t specifically trying to lose weight. Researchers also found that those who cook at home are less likely to choose fast foods when they eat out and rely less on frozen foods for their meals. Don’t have time to cook every day? Cook in bulk on Sunday/Mondays and have enough food for up to 5 days. That’s my motto!


4. Avoid having too much sugar (& sugary drinks in particular)


(Img Src)

Sugar is the real culprit in America’s unhealthy diet. This 2014 study showed a strong correlation between increased sugar consumption and increased risk of cardiovascular disease mortality. The study also stated “Individuals who consume higher amounts of added sugar, especially sugar-sweetened beverages, tend to gain more weight and have a higher risk of obesity, [and] type 2 diabetes.” The worst part is that sugar calories can sneak up on you really quick. Even if you avoid sugary sodas, watch out for Crappuccinos or other loaded coffee drinks.

Also, you may not be the one to blame from your chemical addiction. This study proved sugar to be as addictive as other drugs such as cocaine or heroin and can have similar opiate-like withdrawal signs. Wonder why your sugar habit is so hard to break? There you go. Here are some healthy ideas to replace your sugar cravings with:

Low Glycemic Fruit such as cherries, grapefruit, kiwis, watermelon & blueberries

Chocolate Protein Powders such as Vega Sport Performance and Shakeology

Dark Cacao Chocolate


Here’s to putting our best foot forward every day starting with the food we eat!

]]> 1 2562
5 Ways to Relieve Anxiety Now Fri, 30 Dec 2016 19:45:04 +0000 You’re panicking, you’re stressed, your mind is racing and not sure how you could possibly get everything done. I totally know the feeling. While some anxiety and stress can be good for us, managing the level of these emotions that you feel is important to both your mental and physical health. I know I’ve definitely been there.

My Personal Experience:

Fun fact about me: there was an entire month my left face muscle twitching because I was so stressed out. I was actually in complete and utter denial that it was due to stress but once my schedule cleared up quite a bit, my face completely stopped twitching. Ok so maybe not so fun fact. But in all seriousness, it made me realize there was a pretty big component of my health regimen missing.  While eating clean, working out and getting a good night’s sleep has always been a priority for me, taking time to relax has always been a struggle for me. Luckily creating good habits is my forte and slowly through trial and error I have been able to incorporate more meditation and relaxation components into my daily routine. Overall, I’ve noticed I’m able to react with more thought and feelings of anxiety has significantly decreased with my daily practice of meditation.

The Science: 

Mindfulness, as “described practice of learning to focus attention on moment-bymoment experience with an attitude of curiosity, openness, and acceptance”, has been shown to decrease general psychological distress and effective method for treating depression and anxiety symptoms (study source). This 2011 Harvard Study showed significant increases in grey matter in the brain, the part of the brain associated with memory & emotion. People with depression and stress-related disorders tend to have smaller amounts of grey matter. Therefore, more grey matter equals a healthier more resilient brain.

Below are some ways you can relieve stress now and maybe some meditation practice you can incorporate into your daily schedule:

1. Meditate for 10 minutes using Headspace


This app is what really allowed me to incorporate meditation into my daily routine. Andy Puddicombe,  the voice and face of headspace,  has a calming and relaxing voice and really guides you through the steps and struggles of meditation. As someone who has just recently gotten on the meditation bandwagon, I’m not really at the space where I can enjoy un-guided meditation as much. Andy really guides you through breath work and  any uncomfortable feelings that may come up if you’re not used to sitting still cough cough me. Plus, it’s only 10 minutes!

2. Focus on deep, slow breaths for a few minutes 


Only got a few minutes? Sync your breathing with this viral gif. Looking at it alone makes me feel relaxed. Taking a moment to shift your body out of fight-or-flight response can help lesson the tole of stress on your body. So if you feel your heart rate increase, start shaking or like stress is surging through your body for no good reason, take a moment to reset your mind and physical chemistry.

3. Take a yoga class


The best present you can give yourself is to BE PRESENT in the moment. Yoga is another great way to tap into the mind, body connection. By focusing on breath to movement, you can concentrate on cultivating a mindfulness mentality. Yoga is what helped open me up to meditation to begin with. The 2 minute savasana meditation at the end of class was a nice transition into a longer meditation practice. As a weekly hot yoga attendee, I know I always leave the studio with a more positive attitude than I came in with.

4. Attend a guided meditation class


(Img Source)

Depending on what city you live in, this may be easier said than done. I will say some of the best meditative states I’ve felt were led in person by others. I’m blessed to have a co-worker who’s certified in Kundalina Meditation and I definitely leave those short sessions of meditations feeling “high” and in a state of bliss. is a great resource for looking up meditation studios in your city.

5. Sip on some chamomile tea 


(Img Source)

Chamomile alone has shown to have some positive affects on reliving anxiety. This study tested a chamomile extract pill vs. a placebo pill on 61 test patients over 8 weeks and the chamomile extract showed some promising benefits on relieving anxiety symptoms. Also taking it a step further, tea meditation is a common practice. Make your tea, take gratitude for tea and the moment and then practice sipping tea mindfully and slowly being present in this very moment. This blog breaks down tea meditation a little more if you you’re looking for a more full / guided practice.

Hopefully one of these connect with you. If you have any other types of meditations that connected with you in particular, feel free to leave it in the comments.

]]> 0 2553
Meal Prep Ideas for Your Thanksgiving Leftovers Wed, 23 Nov 2016 19:34:05 +0000 Your turkey may be stuffed, but doesn’t mean YOU have to stay stuffed for the rest of the month. While Thanksgiving is the perfect day to indulge and have a slice of pumpkin pie or five, you can definitely use some of the healthier Thanksgiving staples to make lunches or diners for the following week. I loved incorporating turkey, green beans and my sweet potato casserole into my prep this week. @Chris.Rocchio_Fit came correct with his avocado deviled eggs, homemade turkey breast recipe and roasted carrots among other delicious foods in his prep this week.

Check out my grocery cart full of seasonal goodies at Trader Joe’s.


Here are two sample days from my routine. I still like incorporating a higher carb and lower carb day. Remember to plan you higher carb days with harder training days and a lower carb day with less intensive work. I made sure to included container counts from 21 Day Fix EXTREME.

High-Carb Day Meal Prep: 


6:30am: Pre-Workout + Kaged Muscle BCAAs
9:00am Breakfast: 3 egg white cups, 1 whole egg cup, steel cut oats & 1 cup berries (1 red, 1 purple, 1/2 yellow)
11:00am Snack 1: Shakeology blended with water & ice and figs & blackberries (1 red, 1 purple)
1:00pm Lunch: Sweet potato casserole, turkey by @chris.rocchio_fit and green beans (1 green, 1 red, 1 yellow, 1 blue, 2 tsp.)
3:00pm Snack 2: Kombucha & roasted carrots & tomatoes (1 yellow, 1 green, 1 tsp.)
6:00pm Dinner: Shredded chicken, green beans, carrots cherry tomatoes , roasted cauliflower & dressing (1 red, 2 green. 1 orange, 1 tsp.)
7:00 Snack 3: Popcorn 🙌 (1/2 yellow)

Low-Carb Day Meal Prep: 


6:30am Pre-Workout + Kaged Muscle BCAAs
9:00am Meal 1: Oatmeal & 3 Egg White Cups + 1 Whole Egg Cup & MCT oil + coffee (1 red, 1 yellow, 1 tsp)
11:00am Meal 2: 4 oz. turkey breast, quinoa and green beans (1 green, 1 red, 1 yellow)
1:00pm Meal 3: 4 oz. shredded chicken, cherry tomatoes and green beans (1 red, 1 green)
3:00pm Meal 4: 4 oz shredded chicken roasted carrots, tomatoes, green beans and cauliflower (1 red, 1 1/2 green, 1 tsp)
5:00pm Meal 5: 4 oz shredded chicken, cucumbers and bell peppers (1 red, 1 green, 1 tsp)
7:00pm Meal 6: 4 oz shredded chicken, broccolini, roasted carrots and cherry tomatoes (1 red, 1 green, 1 tsp)
8:30pm Meal 7 (if I’m hungry): 4 oz roasted turkey breast, roasted carrots, tomatoes and cauliflower (1 red, 1 green)
Extra: Roasted carrots and cherry tomatoes

My sweet potato casserole for high carb day was delicious.


Click here to get the full recipe on my blog.


Chris.Rocchio_Fit shows us what a packed, full day of food looks like:

6:30am Pre-Workout Breakfast: 1L water, MCT Oil, celery & sunflower seed butter, coffee, BCAA’s
7:15am Chest Workout
8:45am 2nd Breakfast/Post Workout: 4 Avocado Deviled Eggs (recipe below), Walnuts, Whey Protein Isolate, Sweet Potato Casserole (Recipe by @meowmeix)
11:00am Snack: Almonds/Cashews/Walnuts mix
12:45pm Lunch: Thanksgiving Stuffing Meatballs, Stir- Fried Bacon & Kale, Roasted Brussels Sprouts, Cherry Tomatoes
3:00pm Snack: 4 Avocado Deviled Eggs
7:00pm Dinner: Roasted Turkey (w/ butter, apples, sage, garlic) Honey Roasted Carrots, Rosemary Roasted Sweet Potatoes & Onions, *
9:00pm Snack: Greek Yogurt (plain) & Bell Pepper

Man does he a lot! #Gains

Avocado Deviled Egg Recipe (I tried a few – freaking delicious):
Step 1: Take hard boiled eggs
Step 2: Peel and cut in half
Step 3: Take yokes out
Step 4: Mix yokes, 1.5 avocados, pepper, Himalayan sea salt, cumin, coriander powder
Step 5: Scoop into egg halves
Step 6: Sprinkle w/ paprika

Chris also made this delicious and easy baked turkey recipe.

Sage Butter Roasted Turkey Breast Recipe:
Step 1: Preheat oven to 400 F and mix grass-fed melted butter, sage, pepper, Himalayan sea salt, minced garlic, fresh lemon juice.
Step 2: Rub butter/spice mixture all over turkey and under the skin.
Step 3: Bake at 400 for 1.25 hours. Thickest part of meat should be 165 degrees. If not, leave in for another 15 minutes.

Hope this gives you some fun ideas for your meal prep. Let’s be real though, if you’re doing Thanksgiving right there probably won’t be many leftovers. However, the store should be full of seasonal items like turkey, green beans, sweet potatoes, and carrots and this gives you some fun new seasonal ideas to throw into the mix.

P.S. totally guilty of the below. Happy Prepping!


]]> 0 2532