Tag Archives: clean eating

How Will You Spring Clean this Year?

Gaiam has some awesome personality tests and I love personality tests. The past fun ones have been which element are you and what your 2015 mantra should be. For me…”fire” and “I’ve Got This.” I’d say that is a deadly combo. We love these personality tests because they are fun, but also inspiring! They give you insight into who you are and how you can better fulfill yourself. The newest one came out yesterday called the “Clean Eating Quiz.”

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They want to know–and in turn help you to know–how clean or dirty you are. In what respects? you may be asking. Clean EATING of course. That may sound boring, but it’s still a fun little quiz. The choices help you break down to where you really need to clean–what needs to be cleansed and how. In the end, you’ll put your email in, and it’ll suggest way to “clean” yourself up–with a cleanse and some yoga. We could all use a little of both. 

So…are you brave enough to take the quiz and see how dirty you really are? Post the results below! And as always, stay hungry and fit!

BONUS PUPPY PIC

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3-Minute Paleo Test

At Hungry and Fit, we have opinions. Wow, Alana, great sentence. I’m serious! You know from our talks, discussions, and rants, that we don’t always hold back. That we tell you guys what we really think. Like… the rental scam or not taking shortcuts or the right way to season your food. We are HONEST with you in the hopes to bring you knowledge so that you can form your own opinions.

We certainly have our opinions about the “Paleo” diet as well (which basically entails meat and dark vegetables). For one, we don’t agree that it should be called Paleo because you can bake things, and second of all, we don’t love fads. We believe that is what the Paleo diet is right now–a fad. Not to say it doesn’t work for some people (my brother does it almost accidentally), but that we aren’t huge fans of fads in the fitness industry. However, we believe that nobody should be prescribing something for everyone, but that something can work for someone and not for another. While the Paleo diet doesn’t work for me, it does for those I know. Not everyone does it because it’s cool some people do it because it really syncs up with their bodies. And that’s great!

Why am I talking about all of this? Well, somebody showed me this really interesting test to see if the Paleo diet is good for you. Finally! Someone who isn’t shoving the Paleo diet down my throat and instead letting me answer 31 me-related questions to figure out whether the Paleo diet would even work for me. Spoiler–it didn’t work for me because I don’t eat meat, surprise surprise. However, I really think it’s a neat, fun test that isn’t harmful. Instead, it’s honest! And you know we like that. We are all about doing something because it is good for you, not because others tell you to do it or it’s the newest cool thing. Try it out by clicking the link below:

http://www.paleotest.com/

These were my results…

NOPE! OFF LIMITS!

You have no business thinking about Paleo, my friend.

 

YOUR PALEO DIET SUCCESS RATE:

-151%

SOME TIPS FOR YOUR SUCCESS:

  • You’re a leaf-eater, right? Paleo requires MEAT and is not a good fit for you. I made you do the other 30 questions for fun. Mwu ha ha ha ha ha.
  • You must learn to like meat. This diet is all about getting your meat consumption on. You’re going to need to get more comfortable with eating more meat or your success will suffer. Get good with spices and consider soups and stews.
  • Bread and pasta are yummy! Ahhh I feel you, I really do, but you’re going to have to seriously cut back on all things bread and pasta. Don’t tease yourself, just go cold turkey and quit the stuff. Expect a few weeks of sadness – fret not, it will subside.

It’s a fun test that can tell you whether or not you are paleo-fit, so why not try it out? If you were ever wondering whether you should actually “go paleo,” here’s your perfect opportunity! I’m a sucker for quizzes and tests that tell more about myself, so this was simply fun for me. Take it and let us know what you get! And as always…stay hungry and fit!

If It Fits Your Macros (IIFYM)

For the past few weeks or so, I’ve been trying this fitness philosophy called “If It Fits Your Macros” (IIFYM). It’s a slightly controversial idea. People in the fitness industry love to argue and contest each other’s philosophies. I’m fairly open-minded and like to try new things. I did the whole strict clean-eating thing, did protein-shake only, fruit-only cleanses, and so forth. Strict bodybuilder clean-eaters don’t care for IIFYM. However, plenty of people adhere to IIFYM.

So, what is IIFYM? In this philosophy, you have a set number of calories you can intake based on if you want to cut (lose fat), maintain, or bulk (gain mass). From those total calories, your macros are split up. Macros (aka macronutrients) are your proteins, fats, and carbohydrates. You get a certain number of each (this site has a great calculator for it). For example, I have around 1930 calories per day, my designated protein intake is around 130g, fat is like 55g, and carbs hover around 230g.

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In many fitness regimens, you are supposed to eat clean (no crap). However, in IIFYM, you can eat dirty IF it fits your macros. So if I eat cleanly and focus on high protein and medium fat/carbs, I can have a big ol’ bowl of ice cream later. Your diet revolves around “hitting your macros” in any way YOU choose. For some people, it’s great because it allows them to be flexible. For others, they can’t handle all the temptation. Some people don’t even believe it works because there’s “dirty” eating involved.

 

You can treat yourself every day if you budget for it!

You can treat yourself every day if you budget for it!

For me, it has gone fairly well. I don’t always hit my macros, sometimes because I don’t get all my suggested calories and sometimes because I go over a few. So far, I’m kind of liking it. It allows me treats but also sets a limit. Gives me some moderation. I’m not sure how long I will keep doing this, but I will stick with it for a bit longer. Tracking your nutrients is vital, I use MyFitnessPal (add me! “nanathetiger). We may go back to strict clean-eating soon. Who knows!

Gotta love brussel sprouts :)

Gotta love brussel sprouts :)

It’s good to know all the fitness philosophies out there. Some (MANY) are fads, but it’s worth investigating to find out what works for YOU. There is no one-fits-all fitness regimen. Something could work perfectly for you, but completely fail for me. It’s important to try stuff out and see what your body and mind likes best. As always…stay hungry and fit!

BONUS PUPPY PIC

I wonder if it's tough being so cute all the time

I wonder if it’s tough being so cute all the time

The Clean-Eater’s Breakfast

I was going to title this “The Bodybuilder’s Breakfast,” but I was worried that would scare too many people off. As in they would see my head on Arnold’s body. Bodybuilding is just creating a toned and muscular body! But that aside…if you want to do some clean eating, here’s an easy way to start your day. I have this most days out of the week. It keeps me full for a long period of time and it satisfies my taste buds. Oatmeal and hard-boiled egg whites. Pretty common ingredients. Simple, nutritious, delicious

I always put hot sauce on my eggs...you could call me obsessed

I always put hot sauce on my eggs…you could call me obsessed

Oatmeal is such a foundation for creativity!

Oatmeal is such a foundation for creativity!

Clean-Eater’s Breakfast

Serves 1
A great way to start the day, full of nutrition and satisfaction


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Cook Time
5 min

Cook Time
5 min

Ingredients
  1. 1 cup water
  2. 1/2 cup quick-cooking oats (however you can use any kind, it will just take longer)
  3. raisins
  4. 1/2 tsp cinnamon
  5. anything else you want to add- bananas, nuts, other dried fruit, maple syrup, etc
  6. 3 hard-boiled eggs
Instructions
  1. Bring 1 cup of water to a boil
  2. Take your hard boiled eggs and delicately peel the white off and drop in a bowl
  3. Add any hot sauce you want to the eggs and cut them up with your fork
  4. Once the water for the oatmeal boils, stir in the oats
  5. Soon after, put in the cinnamon, raisins, and any other additions you would like
Notes
  1. Hard-boil the eggs beforehand to make it a super quick breakfast
hungry and fit http://hungryandfit.com/

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You can spiff up the oatmeal all you want. While I was in contest prep, I just had cinnamon in it to limit my sugars, but you can go wild with it! In college, we used to put the weirdest things in. Hey, it’s fun! This breakfast is sure to provide long-lasting satisfaction with no guilt involved. Eat clean to stay hungry and fit!

BONUS PUPPY PIC

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My Future Plans (Being Organized, Be Ambitious)

This might not be so inspiring for some people. This definitely won’t be so interesting for most. However, I want you to NOT take this as me talking about myself. I hope that readers get something more out of this post. It will be a quick one that lacks depth and details (about me) so don’t worry about it being painful to read. What I am trying to do is motivate others to keep going, keep pushing and continue to grow. No one is perfect and no one can be perfect. However, there is always an opportunity to increase your abilities and learn more. I could say I am the best swim teacher in the world. I can say that my body is an ancient Grecian sculpture. But that isn’t true and the most important thing (what a great word, right?) is that I know that. ME!

Rawr from H&F

Rawr from H&F

Once upon a time in the great land of fire, Uchiha Itachi told Yakushi Kabuto that “those who can’t acknowledge their real selves are bound to fail.” (My translation. And, yes, I am quoting the manga, Naruto. Uchiha Itachi is my hero! All rights to Kishimoto.) It is important that we know who we are, what we are capable of and that of which we are incapable. Once we can honestly assess this, it is our responsibility to decide whether we want to improve, regress or maintain ourselves. I personally have an obsession with continuing education. I am not a perfectionist, it is too lofty to be called ambitious, I believe. Nevertheless, I strive to improve. For example, I do not “do CrossFit” nor do I have much interest in doing CrossFit. However, as a professional and passionate member of the “fitness community” I want to become a Level 1 CrossFit Coach so I can give a better recommendation, or lack there of, of the program. That’s just an example.

Alana as Lara Croft from Tomb Raider for Halloween...always trying to improve for strength and agility!

Alana as Lara Croft from Tomb Raider for Halloween…always trying to improve for strength and agility!

With that being said, I am going to do myself a favor and outline my future plans. I will be focusing on remainder of 2013 and 2014, without releasing any confidential information. (There may be a lot of… secrets.) I hope that this will urge to do the same. Evaluate where you are and where you want to be. Highlight your strengths and weaknesses, then use those to make plans for yourself! This is an awesome way of staying honest, organized and motivated. So here we go… try to do something like this!

I want to focus on two areas… physical goals and educational goals. I have my college degree and plenty of certifications but I want to be capable of doing more and helping more people. I have a body that I am content with in many ways but I get bored if I don’t push myself. Those are my two categories and I will break those down. (I am very happy with my “family” and I have no desire to change it aside from the addition of another four-legged friend a few months into 2014.)

But ummm look how cute I am

But ummm look how cute I am

Physically, I want to push my body despite a significant labral tear in my left shoulder. I want to actually try counting macronutrients and prepping meals, even if it is only for a few weeks or months. I want to increase strength in my legs and back. I want to hold my human flags for longer and perform muscle ups without using any momentum. I want to exercise my core more and start to improve my cardiovascular system by swimming and biking more. I want to return to the rock gym and really improve my grip strength and relative strength. I also want to increase the size of my upper and lower arms, and my chest. Last but not least, I want to maintain stability and prevent injuries (further injuries) in my shoulders. I’ll experiment with different exercise splits and regiments to achieve these goals. I want to also become a more active ISAFIT coach for iSatori and help Hungry & Fit grow so that it reaches more people.

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For educational goals, I want to continue my education in scuba diving, swim instruction, and personal training. I hope to become a Level II ASCA Coach. I aim to become a Swim Schools International Teacher Trainer as soon as possible. I want to start diving more and eventually, maybe even in 2014, become a Scuba Schools International Dive Instructor. (I need more specialties and to… dive MORE!) I also am interested in becoming a CPR/First Aid/AED instructor! I love teaching. I know they say those who cannot do, teach. I disagree. And that’s the end of that. Those who can do and want others to do well also… teach. Finally I want to expand on my personal training skills and become a USA Weightlifting Coach, at the very least. I know it is a lot on my plate for 2013/2014 but if I focus and allocate my time and money properly, it is possible. I also want to get my motorcycle license; my permit is covered in dust. That might happen as early as next month.

Learning from a master triathlete swimmer!

Learning from a master triathlete swimmer!

In terms of work, I want to make the Swim School of Boulder the cornerstone of the greatest aquatic training center ever! I also want to help the Longmont YMCA grow into an even more necessary part of the community. Obviously, Hungry & Fit is a given. I want to create a Hungry & Fit team that can spread amazing knowledge and motivation to EVERYONE.

Like I said earlier, I will avoid major details and will not even think twice about what I forgot. I could just be content with what I do, but that’s not like me. Life is relatively short and everyone has their own path they want to follow but mine involves learning and spreading that knowledge… always. I will keep you updated on my goals and how I am doing in achieving them but I hope you do too! List some of your goals in the comment section. Let us know areas that you are good at but still want to improve. I respect that. No egos around here. Much love and stay hungry and fit!

Supplements/protein for us to get ready for beast mode

Supplements/protein for us to get ready for beast mode

Packing on the weight

Packing on the weight

Using Olympians as motivation for my own swimming

Using Olympians as motivation for my own swimming

BONUS KITTY PIC

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Green Protein Smoothie

This may surprise you, but I’ve never really done “juicing” or used spinach in my smoothies. Sure I’ve had carrot/apple juices, but it’s just not something I’m into (nor am I against it–just don’t have a juicer). However, when I saw this recipe from one of my favorite bloggers, I had to try it immediately! Yes, it has spinach in it, but don’t let that deter you! It also has peanut butter, banana, and greek yogurt in it! Those are the ingredients that pulled me in. I actually wanted to make this a few days ago, but we had everything except bananas (I had just made these muffins). I was heartbroken. So the next day, we went and got bananas so I could make this first thing. I changed this recipe a little: went from smooth to chunky peanut butter, used almond milk instead of regular, and, of course, threw some protein powder in there

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Macros (per serving)

  • Calories: 261
  • Fat: 5.7g
  • Carbs: 28g
  • Protein: 28.6g

Ingredients

  • 1 cup raw spinach
  • 1/3 cup plain nonfat Greek yogurt
  • 1/2 cup Silk Vanilla Unsweeted Almondmilk
  • 1 tsp chunky peanut butter
  • 1 tsp honey
  • 1 scoop unflavored protein powder (but a vanilla flavor would do well too)
  • 5 ice cubes

Directions

  • Throw the ice, milk, yogurt, banana, spinach, peanut butter, and honey into the blender. Press “ice crush” a few times to get that ice down to bits. Then blend. 
  • Once it starts to become mixed, throw the protein powder in.
  • Serve!
Yum

Yum

Pretty easy directions and it serves well anytime of the day. I was a little cautious about trying it, with spinach being the main ingredient of the smoothie. However, I threw a straw in and went for it. I was so pleased and surprised–it was delicious! You could taste all the subtle flavors. The spinach didn’t overpower it at all but rather shared the palate well with the peanut butter and banana. I wish I had two servings because it was so tasty, but I was actually quite full and satisfied just after one. And I absolutely love the natural color the spinach brings out–a light fresh green. Use this recipe to stay hungry and fit!

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BONUS KITTY PIC

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5-Minute Protein Pancakes

So I’m still prepping for contest, so I’m upping my protein and lowering carbs somewhat. It’s about two hours before my second workout (just cardio) and my tummy is rumbling. Hmmm…what to eat? I don’t want to eat any straight-up carbs (during this LAST week of contest, I’ll get my carbohydrate grams from other sources like veggies and shakes) like cereal or oatmeal, I don’t feel like having tunafish or a salad, but I could always use more protein. Hmm…oh yes–protein pancakes! I had played around with a recipe before, didn’t quite get it how I wanted it, so I used this recipe and altered it a bit to fit my needs. It’s extremely easy and filled me up without feeling sluggish.

Oooooh yes!

Oooooh yes!

Macros (for 1 serving…even though I couldn’t finish the serving, maybe it’s 1.5 instead)

  • Makes: 4 good-sized pancakes (I could only finish 3)
  • Calories: 230
  • Fat: 4.6g
  • Carbs: 19g
  • Protein: 33g

Again, I could only finish 3/4 of this serving, so I didn’t get those full macros above.

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Ingredients

  • 1/2 cup unsweetened vanilla almond milk 
  • 1 scoop protein powder (I am using MTS Machine Chocolate Whey)
  •  1/2 small banana
  • 3/4 tbsp cinnamon 
  • 2 egg whites

Directions

  • Put in the (preferably over-ripe) banana in a small bowl and mash to smithereens
  • Next comes the egg whites, stir furiously, in comes the cinnamon to spice up our lives, throw the protein powder and mix, and finally slowly add almond milk and stir. You may not need the whole 1/2 cup or you may need more, you don’t want it too liquidy.

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  • Cook like regular pancakes on a griddle or a pan on medium-heat. Mine made 4 big-ish ones, takes roughly 5 minutes to cook. Feel free to top with whatever you’d like. I would normally put maple syrup on mine (even maybe some greek yogurt), but not until this contest is over. Some fruit would be delicious too.

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Really tough recipe, huh? Took me roughly 7 minutes and I got a whopping 30 grams of protein under 200 calories (because I couldn’t finish it all). This protein pancake recipe is worth it if you’re craving some good flap jacks, but are watching your macros. Even if you aren’t watching macros, this is a delectable snack or breakfast! It still has the pancake feel and taste, and makes us feel like we’re having that traditional drool-worthy breakfast. Use this recipe to stay hungry and fit! 

Deeeeelicious

Deeeeelicious

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How to Do Clean-Eating Right

As I continue to prep for my contest, I am doing 99% clean clean eating. Since doing my protein shake hell beforehand, this seems like heaven. I’m sure if I went straight from eating normal to this, it would be a little miserable. However, it looks like my hell week paid off in multiple ways. I’m doing clean-eating not the way a yogi would, but how a bodybuilder would. This turns a lot of people off who don’t understand that word—as if I’m food-loading like a steroid-using pumped out scary woman. I’m not, I promise! Read on to learn how to eat cleanly and enjoy it. I’m seeing differences in my health, body, and strength already after almost 2 weeks.

Working hard during a Spartacus circuit

Working hard during a Spartacus circuit

I can’t claim to be a know-all, be-all about this subject. Sure, I know how to live a healthy life, but this specific diet is more so Chris’ arena, since he’s done much more research into bodybuilding, contests, and the sort. So he set this up for me. Depending on the week (this is a 6-week contest), I’m either eating between 1300-1400 calories or 1400-1600 calories (like this week! Good thing too as we were in Iowa for family reunion…), keeping my protein and fiber count high, my fat, sugar, and carb count medium-low, and exercising away 800-1000 calories a day. Yes, I’m working really hard, lots of workouts. The eating part hasn’t really been hard for me yet, because like I said earlier, I came to this after just consuming protein shakes.

Now you know my “macros” (macronutrients). Everyone will have different macros depending on their goal and body composition. Comment below with questions and we can help you out. It’s not too hard to do this:

  1. Eat lean protein. I’m a strange “vegetarian,” but I’ll eat any meat or fish that’s wild-caught or hunted. Lucky me, I can eat canned tunafish! For you meat-eaters, this part and protein-macro-intake would be a lot easier. I rely on my tuna, usually mixing with a complex carb and lots of hot sauce (mmm!). Other lean proteins include other types of wild-caught fish, egg whites, tofu, and black beans. These don’t contain too many calories or fat, but are high on the healthy protein scale so they’re perfect. Another huge one is protein powder where you can get a lot of protein without too much carbs, fats, or calories. photo 1 (7)
  2. Stick to complex carbohydrates. What would I eat with my canned tunafish? A slice of whole-wheat bread (we usually stick to Rudi’s organic) or brown rice. My carb intake usually doesn’t stray too far from that—yes, of course I get carbohydrates from other things like fruits and vegetables, but I’m talking about the certain “category.” And don’t forget my main carbohydrate for breakfast—oatmeal. No, not the instant crap, the “quick oats” or steel-cut. Another great carbohydrate that actually isn’t too high in carbs is sweet potato and boy is it delicious! photo 1 (6)
  3. Fruits are not a free-for-all. We’re watching our sugars and carbs, remember? Usually, fruit is a free-for-all for me, and that’s when I see my sugar count skyrocket. Don’t get me wrong, I’d rather you grab a handful of grapes than skittles. But for this contest, we don’t want grapes for fruit. The fruit you want to go for: bananas, apples, pineapple, blueberries and grapefruit. They have awesome benefits and don’t take you too far on the sugar or calorie scale. photo (15)
  4. Eat your vegetables! Again, you don’t want every single kind, some are more vitamin-intensive and calorically-dense than others. I will usually have some kind of vegetable with every meal, combining it with my brown rice and fish, or with my open-face tunafish sandwich. Stick to these veggies: spinach, asparagus, broccoli, and carrots. Go for dark greens and use sweet potatoes as carb substitute. photo 3
  5. Stay away from dressings, heavy oils, and the like. This is why bodybuilder’s meals seem so bland and boring. Most of them stray away from any seasoning whatsoever. However, that’s not necessary—as long as you do the right seasoning. With breakfast, I pour cinnamon on my oatmeal. Hot sauce? Try every meal. Run free with garlic. Be smart, you know what’s right and wrong. Don’t drench your salad with ranch, go for straight-up balsamic vinegar. This doesn’t have to be bland, use your seasoning (hot sauce is my absolute go-to).  
  6. Know your fibers: soluble fiber versus insoluble fibers. Right now, we definitely want fiber in our diet. And we want both kinds, depending on the situation. Soluble fiber dissolves in water and forms a gel, making us have that full feeling and slows our digestion. Soluble fibers include oatmeal, beans, nuts, and oranges. Insoluble fibers are good for our gut too because they improve our digestion and have a laxative-like effect. These don’t dissolve in water so they pass through quickly and speed up the process of food and waste.  Insoluble fibers include whole grains, dark leafy vegetables, and root vegetable skinsphoto 3 (4)

Pretty easy rules to follow and understand. Let me give you an example of some meals that I cycle frequently:

  • For breakfast: 1/2 cup oatmeal, 3 hard-boiled egg whites with Frank’s hot sauce 
  • photo 4 (5)For snack: 10 almonds OR banana OR apple OR grapefruit

grapefruit

  • For lunch: 1 can tuna, peas, beans and Tapatillo hot sauce 

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  • For snack: avocado, pepper, bean, and onion salad 
  • photo 3 (9)For dinner: pan-grilled cod, sweet potato, and salad 

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  • For snack: protein shake OR carrots and hummus OR cabbage tuna wraps with 1 cup almond milk

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That’s one day. You can add or take from the above, with the knowledge you now have. Here are some other meals that are smart for macros:

Salad

Salad

Raw veggies

Raw veggies

Alright, that’s enough picture overload. I was just saying to Chris, I may be on a strict macro diet, but eating all of this food is enjoyable. I get fish and “chips,” I get tons of yummy vegetables, I get tons of hot sauce. It really isn’t that hard. You can do it too and your body will thank you. You feel so good, light, and healthy. You aren’t starving yourself, you’re giving your body what it needs. And hey, if it fits the macros, go ahead and have an ice cream like I did during my family reunion. Clean eating is one of the best ways to stay hungry and fit!

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BONUS KITTY PIC

Sajah hot in the apartment

Sajah hot in the apartment