Hog Wild

After my competition, I went a little hog wild. Here are some of the foods I indulged on, after depriving myself for soooo long! I brought the first two dishes to a pot luck. The deserts however, I made after returning home from the pot luck!

Roasted Red Pepper Hummus

For the roasted red pepper hummus, I used the following recipe.

I slightly modified the recipe, here are the ingredients I used:

1 whole red bell pepper (roasted in the oven)

One 15-ounce can chickpeas (don't completely drain the can, use 1/5 of the liquid remaining in the can)

1/4 cup fresh lemon juice

1/4 cup tahini 

3 cloves of garlic minced (dependent on your taste preference)

2 tablespoons olive oil

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1 teaspoon of red pepper flakes

Several basil leaves finally chopped

Pinch cayenne pepper 

1 teaspoon of kosher salt

I generally always mix everything together all at once and add more seasonings/oil if needed. The method I use for mixing is my Ninja food processor, I've tried using blenders in the past but the motor burns out pretty quickly. I defiantly recommend getting a heavy duty food processor if this is going to be a regular dish. I've learned over time after throwing away my fare share of blenders.

Vegetables I served with the hummus.

Usually, I cut up bell peppers, celery, and carrots to serve with the hummus. But, at home I put hummus on, or in most of my dishes. It's kind of like salsa, you really cant go wrong with salsa, it taste good with everything (this is my own personal opinion). 

Asian Fusion Quinoa

Ah, the Asian Fusion Quinoa, a great dish for a pot luck. If you are interested in preparing the dish for 2-4 people, I highly recommend scaling the recipe down, and using half the recommended ingredients. Or, you will have a ton of left overs. I obtained the recipe from: Living Plant Strong blog. I actually made this dish for a potluck on Memorial Day. It really didn't get touched since most of the people were on a paleo diet. No worries, more for me!!!

So, on Memorial Day I joined a Cross Fit gym located in Saginaw, MI, Next Level Fitness. My boy friend Richard had already been regularly attending this gym, but I decided to start because i'd like to grow my upper body, and I enjoy olympic weight lifting moves. This gym is great! Nice people, sweat dripping workouts, and very welcoming to new comers. 

Here is a picture of the crew on Memorial Day.

WOD:

" “Murph” is a CrossFit workout, for time, that consists of:

1 mile Run 

100 Pull-ups

200 Push-ups 

300 Squats 

1 mile Run

This workout was one of Mike’s favorites and he apparently named it “Body Armor”. Crossfitters refer to it as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. "

 - Information obtained from the Next Level Fitness Facebook Page

Now, as mentioned above. I went a little hog wild this weekend after my competition. Pictured below is a brownie/cookie combo served with almond dream vanilla ice cream (a great dairy ice cream substitute!), and raspberries soaked in a raspberry wine drizzled on top of almond dream vanilla ice cream. 

The brownie/cookie combo I made using a (Wheat-Free, Gluten-Free, Non-Dairy) brownie mix and chocolate chip cookie mix made by Pamela's products. When the recipe called for an egg, I substituted 1/2 banana. I've found that banana's work  well as substitutes for egg, and leave a refreshing banana flavor essence. 

Baking: I first layered the pan with the prepared cookie dough and then I put a thin layer of peanut butter down to cover the cookie dough, and layered the brownie mix on top. It took about 45 minutes for the desert to bake. Boy was it delicious! 

Recap on the May 25th show

I competed in my second bikini competition in Grandville, MI. My best friend Cece, and boy friend Richard made the journey with me to Grand Rapids. We stayed at the Residence Inn, and they upgraded me into a two-bedroom deluxe suite. I’ve never stayed in such a nice hotel. Honestly, our room felt like our own little apartment. It had a living room which included a fire place, a mini kitchen with a full size fridge, stove, dishwasher, and microwave. We also had separate entrances to the two bedrooms, each including a bathroom.

I had a really great experience at this show. I met a lot of great people, and had a memorable time. I didn’t place top 5, but after slaving away at the gym for the last 12 weeks, I am honored to have the body I worked so hard for, and I am pleased with my results. I also decided after this show to take some time off to build my upper body, and become a figure competitor. Here are some pictures from the show:

This was taken before prejudging in our hotel room, at the Residence Inn.

Waiting for finals in Cece's room.

Cece is a well-known make-up artist in the Saginaw, MI area. She did my make up for the show, and it looked amazing! For this flawless look, she airbrushed my face with a silicon based product. If you are intested in make-up check her out on YouTube.

Some pictures I found online taken by SYMI photography at the show.

veganbodybuilding.com featured athlete

Everyone go take a peak at my feature on veganbodybuilding.com!!!

http://veganbodybuilding.com/?page=bio_sperling

The Kind Diet helped me transition!

When I was sixteen, I tried a vegetarian diet for a year, after watching a PETA film. I was unable to maintain this diet, and resorted back to my original meat based diet.

A little over a year ago, my boyfriend Richard, began researching the benefits of a plant based diet. Coincidentally, at the same time, I picked up a book by Alicia Silverstone, called The Kind Diet. The book served as an informational guide for our transition into a plant based diet.  A week later we stopped buying meat, and slowly weaned ourselves off of dairy products, while finding healthy alternatives. The next obstacle was reducing our amount of processed food.

With Alicia’s book I was able to transition into a plant-based diet slowly and effectively. The book introduces the idea of veganism, and allows you to transition through 3 levels. The first level “flirting”, you “dip a toe into the vegan pool”, reducing your meat consumption, Alicia educates you on healthy substitutes, and recipes which will allow you to experiment with exotic spices, grains, vegetables, and fruits. Her next level, “going vegan” you completely rid your body of the intake of animal-products, while still consuming convenience foods and meat substitutes you are able to experience the health benefits of transitioning into a plant-based diet.  Her last level in the book is the “superhero” program, cutting out all processed food, and committing to the principals of macrobiotics (which takes its principles from the diet of traditional cultures throughout the world), your diet is then built on the foundation of whole grains, vegetable, and other natural foods. In this phase, your body completely cleanses itself and you tap into a new energy source.

So why did I make the step? Ultimately, I chose a plant based diet for my health and the environment. Alicia educated me about the health/environmental effects of consuming animal products. Since adopting a vegan, plant-based diet I’ve felt energized, healthy, and I can’t remember the last time I was sick. My skin is clear and radiant, my hair is fuller, and my nails are strong. I feel alive! If you are interested in becoming a vegan I highly recommend purchasing Alicia’s book, here is a link to amazon.com! If you are interested in some of the recipes Alicia has to offer check out her website!

Foods that Promote Weight Loss

I am two days out from my next bikini competition, and my food choices are becoming scarcer. I’ve limited my portion sizes, and my diet plan is getting a little bland without a lot of variety. For those of you who do not know, I am a NPC bikini competitor, and my upcoming competition is a national qualifier in Grand Rapids, MI on Saturday, May 25, 2013.

 

I’d also like to take a moment to recognize a fellow vegan bodybuilder, Sam Shorkey. She is an inspiration to many, and is prepping for her first bikini competition, Northern BC Classic on June 8, 2013. The Vegan Project will be accompanying her on a road trip from their home in Vancouver through Northern BC. For more details on this amazing journey checkout the Vegan Project’s blog, or Jacked on the Beanstalk’s Facebook page.

Now, here is the low down on some great fat burning food choices, which promote weight loss, and happen to be in my diet for prep.

Asparagus

·        Is considered to be a great vegetable for weight loss, because it is low in calories (40 calories per cup) and is a great source of dietary fiber which will help in suppressing your appetite. Asparagus is also high in vitamins B6 (prevents heart attacks) and C.
·        Asparagus is also a natural diuretic, which flushes your bodies fluids and helps deplete the body of excess sodium. If you’d like to read more about asparagus, and view a great recipe by my vegan friend Sam click here.

Sweet potatoes

·        While sweet potatoes have a naturally sweet taste, they contain natural sugars which are slowly released into the blood stream, stabilizing blood sugar levels (due to low GI levels), ensuring a balanced source of energy, and enabling the body to stay in a fat burning mode. Click here, to learn the difference between white and sweet potatoes.
·        A great sources of vitamin B6, vitamin C, vitamin D (plays an important role in our energy levels), iron, magnesium (relaxation and anti-stress mineral), and potassium (an important electrolyte that helps regulate heartbeat and nerve signals). Sweet potatoes also have antioxidants that ward off cancer and protect against the effects of aging.

Brown rice

·        Brown rice is better for you than white — but you probably already knew that, if not, I am giving you the benefit of the doubt! Brown rice is considered to be a whole grain that has a low GI rating, making it a great weight loss food. The side hull and bran on brown rice are nutrient rich, allow for quicker cooking times, and are also lighter in the stomach, making it easier for your body to digest.
·        Rich in selenium, manganese (1 cup is equivalent to 80% daily requirements), naturally-occurring oils (normalize cholesterol levels), and have a high fiber content (supports bowel regularity, and prevents colon cancer), which promotes weight loss. In addition, brown rice also creates a feeling of fullness, meaning smaller portion sizes.

Quinoa

·        Did you know quinoa is one of the most protein-rich foods we can eat? Quinoa is a seed, but is often mistaken as a grain; quinoa is often cooked like a grain which causes confusion. This protein rich seed is considered to be a complete protein containing all nine essential amino acids.
·        Quinoa contains almost twice as much fiber as most other grains. Fiber regulates digestion, and makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food, which makes it a great weight loss food.Quinoa also provides a great source of iron, lysine (supports tissue growth and repair), magnesium(works as a detox), B2 (improves energy levels), and manganese.

Celery

·        Celery has often been coined with the name of a, "negative calorie food". What does this mean? The caloric energy it takes to chew and digest celery, is more than its caloric content. Since celery is so low in calories (16 calories per cup), it makes it a valuable food which promotes weight loss. Celery is also filling because it stores a relatively large amount of water. I’ve always enjoyed eating my celery with peanut or almond butter and raisins, as a daytime snack. Check out this article on, 13 health benefits of celery.

 

Grapefruit

·        Another negative calorie food is grapefruit. Grapefruit is very low in calories (53 calories). Grapefruit is also know to have a compound that improves your insulin sensitivity, which prevents your body from releasing excess or unnecessary insulin that can contribute to unwanted fat storage. Thus, grapefruit is considered to be a fat burning food and a great food for weight loss. I eat half a grapefruit every morning with a serving of nuts.



Grocery Shopping



Last night I stocked up on asparagus, literally bought out the stores remaining supply. I will be able to consume all of it within the next couple of days. You can also see some other nutritional food densely populating my grocery cart.

Leg Day 1: Quads, Glutes, and Calves

Here is a summary of the series of events which occurred on leg day. If you attempt this exercise, modify it to your own personal ability.

• Do a five minute stretch before starting.

• To activate your muscles and increase burn, concentrate on the muscle group you are working and squeeze the muscles.

• To increase calorie burn, decrease the weight and rest periods, and increase reps.

• To increase strength, increase the weight and rest periods, and decrease reps.

Early morning fasted-cardio:

1.     30 min. arc trainer (level 4)

2.     15 min. incline walk (incline set at 12, speed set at 3.5 mph)

Afternoon cardio warm-up:

1.     20 min stair master (profile: interval, level: 8)

a.     After every 5-minute mark, stop the machine and do 20 squat jumps, a total of 80 squat jumps.

To follow cardio, strength training:

Quads:

Squats

·       45 lbs. (Bar) x 20

·       95 lbs. x 15

·       115 lbs. x 12

·       135 lbs. x 10

·       155 lbs. x 8

·       185 lbs. x 6

·       205 lbs. x 4

Leg press

• Reps of 15, 12, 10, 8, gradually increasing weight. I started my weight at 150 lbs. and increased every set by 20 lbs. ending at 210 lbs.

Leg extensions

• To be performed as one unit - 10 leg extensions, followed by a 10 second leg extention hold, and then finish with 10 small pulses. Take a 30 sec rest and repeat 3 times.

Glutes:

Side kick on leg press

• Sit side ways on the leg press, put one foot on the machine and extend the leg out from a 90 degree angle, putting all pressure in your heal and squeezing the glutes. Do this a total of 20 reps each leg, and 3 sets.
• Use low weight on this exercise 20-50 lbs.

Glutes kick back machine

• 20 reps each leg, 3 sets.

Hip thrust & bridge

• Hip Thrust: Grab a short bar (weight is your preference) and a bench. Sit down on the side of the bench then lay your back on the bench. In starting position, you should have your back positioned at a 45 degree angle with the floor. The bar will sit on your thighs. When thrusting your hips up you should lock you’re your hips and be parallel with the floor. You should also be creating a 90 degree angle with your calves and thighs. Drive your heels into the floor when thrusting and squeeze your glutes. Perform this 20 times. Then follow it up with a 30 second weighted bridge.
• Bridge: Hold the ending hip thrust position, with back parallel to the ground, hold this for 30 seconds. Squeeze your glutes to activate the muscle.
• The hip thrust and bridge should be performed as one unit exercise.
• Complete this set 3 times.

Calves:

Calf extensions – Gradually increase weight per set.

• 20 quick pulse reps x3 sets
• 20 3-second hold reps x3 sets

End with cardio:

1. 20 min stair master (profile: fat burner, level: 8)
2. After every 5-minute mark, stop the machine and do 20 squat jumps, a total of 80 squat jump

GOOD LUCK!!! 

Day after: feeling the burn in my calves and quads. It was difficult to climb any stairs today.

The Fundamentals

Essential ingredients for a plant-based diet:

Grains: brown rice, barley, quinoa, TVP, rolled oats, Bulgar  whole grain breads, wheat berries, cous cous, and whole grain noodles
Beans and legumes  chickpeas (garbanzo beans), black beans, lentils, and kidney beans
Bean products: tofu, hummus, tempeh, and seitan
Vegetables: leafy greens (romaine lettuce, spinach, chard), onions, yams, cabbage, squash, carrots, parsnips, cucumbers, peppers, asparagus, zucchini, broccoli, Brussels sprouts, mushrooms and the list goes on
Fruit: blueberries, raspberries, bananas, apples, oranges, grapefruit, grapes, and anything else
Seasonings: sea salt, soy sauce (low sodium), basil, dill, cumin, coriander, cayenne pepper, turmeric  minced onion, sage, cilantro, pepper, cinnamon, nutmeg and any other organic seasonings
Oils: Olive, safflower, flax seed, white truffle, and sesame seed
Snack foods: fruit, raisins raisins, trail mix, peanut butter, rice cakes, whole wheat tortillas, organic salsa, nuts, and organic granola
Misc: earth balance butter, flax seeds, almond milk, protein powder (I prefer pea protein by Nutra Summa. This is not required, but if you are a athlete and are looking for a quick digestible protein, this is a great start)

Now creating a meal:

For starters, always pick a whole grain, add a protein such as beans, tofu or lentils, and add lots of vegetables. If you are hungry for desert, choose a healthy snack such as fruit in almond milk. A balanced meal should consist of 1/4 grains, 1/4 protein, 1/2 vegetables. You can add flavor to your meal with different seasonings.

An example of a healthy desert I had for a late night snack.

1/3 cup blueberries 

1 strawberry

6 oz unsweetened almond milk

One handful of crushed walnuts

Information from this post has been based on: The Kind Diet, by Alicia Silverstone.