Sunday, July 31, 2011

Lazy Day & iPod Insanity

Week 5 is behind me now, and I'm officially 4 weeks from competition. In some ways last week was harder, in some easier. I'm really, really hungry, lol, but I'm not as tired as I was the week before. Spin class yesterday left me with a sore ass and a sweaty mess of clothing - literally wrung out the clothes I'd worn. Awesome! :-)

A fun thing, haha, we did was a protein pudding standoff. I picked up a bunch of protein powder samples at Whole Foods, and prepared them all the same, along with my Beverly UMP, then did a taste off after they'd "set" overnight. I'll post the pics and results tomorrow. Yesterday was Chocolate, today will be vanilla. I've also done some recipe developing for a feature coming out in the Fall in World Physique Women. Very excited about that, and Bill was very excited to be my taster, since I couldn't have so much as a nibble (not in my current diet phase).

My moods are all over the place. I feel a little like a monkey swinging from tree to tree. Not fun, for me or the family. Yesterday, my frustration had even me in hysterics - laughter that is. I have an iPod. It's old school - classic 80 gb, black. Apart from my shuffle for workouts, this iPod is my life. Music is an integral part of my day to day. I have to have it. Well, this classic has bit the dust. Sometimes it lets me put music on it, sometimes it randomly wipes the drive. I have to add music one song at a time. No bueno. And imagine my delight when that one more song results in the wiped drive. I finally managed to get a playlist on it Thursday. Last night, I plugged it in to the player and went to work in the kitchen.

Backstory - I am hungry, tired, grumpy, and testing a super yummy smelling recipe that I cannot taste-test. The music is getting me through. Then it stops. And skips. The first time, I yelled. The second time, I growled. The third time I might have screamed. By the time it had done this five or six times I was quivering in anger and frustration, I charged the boombox waving a custard dripping wooden spoon and yelling an incomprehensible war-cry when my whole family began laughing hysterically. "It's not funny!" I yelled, " I NEED my music!"  More laughter. I took a breath to scream, and caught something out of the corner of my eye. Is that custard on my china hutch? Um. Hmmm. Deep breath. Look around. Little blobs of custard are trailing my journey from kitchen to family room. Oh gods.

I knew in that moment I had a choice. I could be me, or I could be crazy-competitor-Chelle. I chose me. I laughed. I belly laughed. I dropped down into a chair and laughed till tears rolled down my face. I could not believe that a defective iPod had brought me this low. So, though I still wanted to scream, I chose to laugh (and order my 15 year old to clean up the trail). I'm still sunk without my tunes, but in some small part of me I do realize that music is not necessary. Boy that hurts to say. Bill promises me we can replace it soon, and I know we will, as soon as we can. It's been wonky since before the girls graduation in May. We just can't spare the money now. Maybe for my birthday I'll get a new iPod... or Christmas more likely. I've got more important things to worry about than an iPod, lol. Competing is incredibly, mind boggling expensive, plus cheer for Bethany, back to school shopping (which stopped my heart for a few moments yesterday), regular expenses and just plain life... replacing my iPod is at the bottom of the list.

So here I am today, Sunday, I've got some prep to do, laundry, etc., but I'm trying to relax and just flow today. Tomorrow is weigh in, measurements and progress photos. But that's tomorrow. Today, I will get done what needs to be done, and try to relax. iTunes radio better be playing some good music.
LOL! Besides... it's pudding time. For the next 15 minutes, all is right in the world.  :-)

Friday, July 29, 2011

The strangest things happen on the Stair-Master...

Last night's carb-fest recipe was... ok. I made cookies using the carb meal components and they smelled amazing.... AMAZING while they baked. And they were good. Dense, moist, and very filling. But they didn't taste as good as they smelled, so I'll be tweaking that recipe.

This morning I was off to the gym. Got on the stairmaster for my 30 minutes of morning steady-state and plugged in my tunes. While I don't mind doing the cardio, time does seem to be stretching out a bit more than it once did, lol. Step, step, step. My playlist is awesome and really keeping me focused. I'll post it soon - but warn you right now, there will be no judging. Cheetah Girls do have their place, evidently it's on my steady state cardio list. Lol. Hey, I said no judging. :-)

So I'm climbing. And climbing. 3 minutes to go, and this song comes on. Now, I like this song, it's a sweet favorite of mine, and inspirational. I've heard this song a million times (ok, maybe not a million, but you know what I mean). It's nice. But as I'm climbing, the words really reached out and grabbed me by the throat, and suddenly I'm crying! Almost sobbing! On the stair-master. In a packed gym. I wasn't sad, or scared, or anything like that, it wasn't even an anticipation type cry... it was "OMG, I am DOING this! I am getting on a stage. I am going to reach my goal!" See, now I'm tearing up again.

I've known I'm headed toward that stage. That's what all this hard work, and tight diet, and mood swings is all about. THAT'S where I'm going. I know that. I've worked on visualizing myself on the stage, I've worked on walking, posing, lifting, cardio and on and on. Suddenly, though, the moment became very real to me. This moment. In this moment, I am becoming. In this moment, I am more than I was.

I've spent a  lot of time on the stair-master. I've had the bejeebers scared out of me (thanks, Tab!), I've tripped (yep, still a klutz), I've dropped things, spilled things, hit the wrong button and gone waaaay too fast, hit the wrong button and come to a jerking standstill. I've concocted recipes and blog posts. But this was like the sun coming out of the clouds. It probably sounds really goofy, lol. But in that moment, it was MY moment.  I am doing this.

Thursday, July 28, 2011

As it turns out... (WARNING - Complaining ahead)

Well, evidently, even if you don't name someone in a post, they CAN get mad at you. :-(  Lesson learned. Maybe.

Yesterday got rocky. It didn't start that way, but it sure as heck got to the bad place. I ended up missing Abs class, a HIIT cardio session, and a posing session. I was a WRECK. It was due to a combination of Mom-duty and my inability to demand assistance.

I tend to go the subtle route. I hint. Sometimes I even hint forcefully, but when others don't want to take the hint, I back off, and I bend. I give up, I make the sacrifice. This is what happened yesterday. We have two vehicles, 4 drivers, 5 schedules to maintain. Yesterday, Bethany's cheer camp ended with a Performance & Awards ceremony. This began at 4:30. My Abs class is at 5:30-5:45, Cardio 5:45-6:25, Posing 6:30-7pm. Bowling Starts at 6:30.

Here's how it should have gone... I would meet Bill at the performance at 4:30. The moment it ended, I would hug my daughter and run to my car, drive to class and accomplish the tasks I needed to in order to get my butt to stage on August 27th. Bill would take Bethany with him to bowling, and since he would be driving, save me from having to go to the bowling alley later to pick him up. When bowling is done, he would drive himself and Bethany home, where I would be falling asleep (as it would be around 9:30pm).

Here's how it went...  I was at the performance at 4:30. When it ended, I had to wait for the girls to settle, then drive to the other hotel to pick up Bethany's luggage, then wait for the very small parking lot to clear out so I could leave the hotel. By this time (this was a gaggle of 15 year old girls) it was 6:00. I've missed Abs class. As I fly down the freeway, I realize I'm not going to get there in enough time to do my 40 minutes of cardio (30 HIIT, 10 steady), and I start to panic. The closer I get to the gym, and to Tab, the more I stress. I'm fighting tears. Add to this some teen drama (and mom is always, always the bad guy), and you have me... a quivering mess. We get there just before 6:30 and Tab, through well developed dealing-with-Chelle-skills, talked me down off the ledge and rearranged my week so that all I had to do was go home and grab my dinner, then go to the bowling alley. So I did that, I ate my cucumber and baked Swai at the alley. When the guys were done bowling, I drove Bill home, and then made my final meal of egg whites & veggies. I got to eat this at 10pm. I was supposed to be in bed at 9pm.

Yes, Tab was able to rearrange my schedule to make up for this mess, but this shouldn't have happened. No, it's not the end of the world, but it definitely felt like it when it was happening. I'm 4 1/2 weeks out from show. Surely someone else can bend for awhile, right?

Well sure they can... if I ask.

And that brings us back to my "hinting". I absolutely have to ASK for help. When I hint, and it falls on deaf ears, I absolutely have to get clear, and loud if necessary. This is temporary thing. I know that no one else in the family chose to compete, It was MY choice, and they shouldn't be punished for my choice. I get that. BUT...helping me out isn't punishment... driving yourself to and from something for a few weeks isn't anything more than an inconvenience of the mosquito bite genre... this shouldn't even be an issue.

I know, I know. I'm making mountains out of molehills. Again. But, I think this is one of the lessons competing is supposed to teach me. I've never been good at asking for help. When push comes to shove, I always get pushed (or shoved). I'm the one who makes way. And that's fine, mostly. It's just part of our family dynamic. I'm not a pushover, I'm just... mom. And wife.   But for this process, for the next 4 1/2 weeks, I'm a competitor, and I'll be the one pushing. It's not comfortable for me. I was pretty satisfied with my "hint-hint, ok fine, I'll do it myself" style. It didn't bother me more than a smidge that I was always running around behind the girls finishing their chores, or folding someone else's laundry, or driving someone to and fro. But I can't do it right now. I just can't. My house is a mess. My kitchen is a nightmare - which kills me, my kitchen is my baby. The laundry room is booby-trapped. There are new stains on my living room floor. And I have to close my eyes and "not see". It is driving me insane. And I have to ask for help. Straight out ask for it.

Sometimes life's little lessons are a real bitch.

I want to be really, really clear... my family is amazing. I am a carb-deprived manic neurotic mess. I get that. My family will help me. The key here, and I hope I've made this point, is that I have to ask, and when necessary, I have to insist. This is on me. I 'm not blaming anyone, so please don't "anyone" get your panties in a twist. Ok, that might have been the lack of carbs saying that last bit. I'm just trying to be open and honest. This is all part of the process. The good and the bad.

Ok... I'm done with the bitch-fest. I'm off to go do Cardio #2 for today. Tonight is a carb meal... YAY!! Wooohoo!  This should make everyone in my house happy. :-)

Wednesday, July 27, 2011

Pudding on the brain...

Yep, I'm hungry :-) That means I'm on track, lol.  This morning was Leg Day! Leg days are always a bit rough for me. I can't do what I think I should be able to do, I'm weaker than I want to be, they're my nemesis in a lot of ways. As we worked, going from exercise to exercise, I felt good. Back on the leg press for round 4 (maybe it was 5), Tab said, "You've come a long way with this leg."

Huh. Yeah, I have. I don't often stop to think about it. Last September was when I started having issues (again) with my knee - then both knees. Then there was the brace. Then the braces. All activity subsequently stopped, and December 16th I had my surgery with all the scooping and scoping & lateral release. Then came recovery and rehab.Then came training for this competition. Yeah, I've come a long way with this leg. I've still got a long way to go, but that just really struck me and made me stop and be grateful.

Back home, I nuked my breakfast... 3 oz ground turkey breast with 3 egg whites and a half grapefruit plus the ubiquitous coffee :-)  First snack (Meal 2) was pudding... and oh what a pudding it was! :-)

See how thick it is? How it's so thick it doesn't fall off the spoon? YUMMY! Yes, I do get excited about protein pudding. This is my life. Lol! (yep, this is the pudding from yesterday's recipe).

Lunch was my new-usual 5 oz chicken breast with 2 cups of salad greens/peppers/grape tomatoes & 2 Tbsp Newman's Own Organic Oil & Vinegar. Snack 2 seems sooo far away - another whole hour (or more!) and that will be more pudding, this batch without the almond butter, then dinner is baked Swai & steamed asparagus, then Snack 3 is 4 egg whites with 1 cup of omelet veggies.   That is my typical day of food. Except on Carb days :-) I'm trying out a new cookie recipe I concocted for tomorrow's carb load meal... mwaha-ha-ha-haha! :-)
I'm tellin' ya, folks, this pudding can't be beat! :-)
Evidently it can't be spilled, either! LOL!
Much running around to do when I leave the office... I've already been to the courthouse and DMV (don't ask), Walmart, and then next up is Bethany's cheer camp performance is at 4:30, then awards, then I hope to make it to Abs class (5:30) and then I have cardio after that, then it's clean up and grab my dinner (left it at home, booo!), and head to bowling alley, then back home and cook my omelet. Wednesdays always leave me a bit frazzled. Hopefully this one won't.

Dreams are free.


The Real Reason Competitors Carb-Deprive...

I wanted to let you all in on a little secret... it's the truth behind Carb-Depriving. The closer you get to competition, the lower your carbs go (typically). Lower and lower as you get closer and closer. Currently, I have two carb meals per week. Monday night and Thursday night, my meal-6 is a carb fest instead of the usual egg whites & veggies. This makes me happy. I look forward to those two meals during the days leading up, and I am a happy girl for the 24 hours following one of those two meals. The rest of the time...

Last week you remember I was in the dark place. I was absolutely exhausted - physically, mentally, emotionally. On Saturday, I was sitting on the back patio - couldn't have moved if the house caught on fire (well maybe that's an exaggeration, but you get what I'm saying). I've never been so run down & worn out. Ever. And I've given birth multiple times.

Someone who shall not be named (if I don't name him, he can't say I blogged about him and get mad at me, right? Right.) plopped into the chair next to mine, huffed out a sigh and said, "Yeah, I'm pretty beat too."

The fact that I was utterly carb-deprived is the only reason he is still breathing. I couldn't move, I was so tired, I couldn't even get externally mad (just a little nutso in my head, but that's fairly normal).

As I enjoyed my carb meal Monday night and went into the blissful "All is well with the World" carb-haze, my love for those around me expanded and was all-forgiving. Until the carbs wore off and the haze vanished, and that, my friends, is when the lightbulb went off in my head. I got it. This is why we carb-deprive... so we don't have the energy to kill our ... uh-hmm "loved ones" (see, still not naming any names).

Just thought I'd share :-)

Oh... and a quick carb-load recipe for those who need one...

Sweet-Potato/Banana/Oatmeal/Spice Bake

1 cup Oatmeal (plain)
6 oz baked Sweet Potato (no skin for this)
4 oz banana, mashed
1 Tbsp butter
Water to moisten
Spray Oil
1 tsp cinnamon
1/2 tsp cardamom
1/2 tsp vanilla extract (pure)
1 tsp baking powder

Preheat oven to 350.
Mix the sweet-potato & mashed banana together until well combined. Add the spices and vanilla.
In a separate bowl, whisk the oatmeal & baking powder.
Stir all ingredients together, then add water if needed, just until it's moistened.
Pour into greased pie pan & bake for 30-40 minutes.
Less baking makes a "baked oatmeal" dish, more baking creates a "cookie".

And yeah, it's pretty darn tasty :-)

Tuesday, July 26, 2011

Chelle's Protein Pretzel-Pudding Bites

Being on competition diet, or any strict diet, doesn't have to mean no treats. My own diet has gone through several phases, each tighter than the last (a bit of the "this is the preliminary phase to the sucky phase which proceeds the really sucky phase, which is the warm up for the really, really sucky phase"... sorry, a little Euro Training applied to the diet, lol!). These awesome little bites fit in just fine to every phase except my current carb-depleting phase... however... the pudding fits in EVERY phase! And it's fabulous! If you don't have room in your diet for the pretzel shells, save the recipe for later, but try the pudding (go ahead, lick the bowl). And see my notes at the end for my Protein Ice Cream recipe!! 
As always, let me know what you think!

Chelle's Protein Pretzel-Pudding Bites
Recipe by Chelle Stafford

Pretzel Shells

1 cup Annie's Organic Pretzel Bunnies,
pulsed into small pieces/flour (I used a mini food processor, a little $10 deal from WalMart). It will look powdery with little chunks of pretzel.

1 egg white

1 scoop chocolate protein powder (my scoop = 1/3 cup)

enough water to moisten the mix

  • Preheat oven to 350
  • Spray mini muffin tin w/ coconut oil
  • Mix ingredients in a medium bowl until pasty.
  • Press into muffin tin, into the bottoms of the wells and up the sides forming a "bowl".
  • Bake 7 minutes.
  • Remove from oven and cool on wire rack.
Press "dough" into the muffin wells and up the sides.

Pretzel Cups Cooling

Protein Pudding:
1 scoop chocolate protein powder (my scoop = 1/3 cup)

3/4 cup unsweetened almond milk, chocolate *you can sub water for almond milk if you need to. The less liquid you use, the thicker your set pudding will be.

1 tsp natural peanut butter

8 drops liquid Stevia (*optional)

  • Mix in a blender/magic bullet.
  • Chill in a small bowl or cup until the pretzel cups are ready.
  • When pretzel cups are cooled completely, spoon pudding into cups. There will be some left over.
  • Put filled cups on a plate or in a container and cover (saran wrap or a lid is fine).
  • Chill until pudding is set.
The photo here shows them 'unset'. Once they've chilled for a few hours, they're a solid, fabulous fudgy pudding. There isn't a second photo showing them "finished" because they disappeared too quick!

Recipe makes 12.
Nutrition Data per Pudding Bite: 52 calories, 5 g protein, 5 g carb, 1 g fat, 118 mg sodium, 0 sugars.

I use this protein pudding all the time! For my training meals 2 & 4, this is the go-to treat. I mix up the protein powder, almond butter (or whatever fat I'm using, if I'm using one), and either water or almond milk then chill it overnight. Jello™ has NOTHING on my pudding, folks! This stuff is the bomb! :-) 

It's also the base of my protein ice cream which is simply amazing (sugar free, without any artificial sweeteners!).  I've served this ice cream to family and friends and "fooled" them all! It's super tasty, creamy, and you can make any flavor you want! As with the pudding recipe, you can sub water for the almond milk if you need to. You can find my ice-cream recipes here:

Monday, July 25, 2011

Bending Before I Break...

Last week was really dark for me. I try to be honest and transparent, but I also try not to be too negative - that's just not who I am. Didn't seem like it last week, lol, but I'm really not a downer. I've got a lot going on - personal, family, work, plus training. I've realized I'm spread too thin, trying to do too much. This weekend saw me, finally, reaching out for help. Something I don't do easily.

Bill and I had a long talk, then we had a long talk with the kids, and I did a lot of prioritizing. The upshot is that they'll help me where they can, I'll compromise where I can (I don't even want to talk about what I bought at the grocery store for their meals), and I'll try to not beat myself up if I run out of time before I get to blog, or return emails, or write.

I truly underestimated how "selfish" this sport is. It is all-consuming. Last week I was in the gym 15 times. Add that to my full-time job, my family, and my food preparation, personal pursuits (blogging, emails, etc) and  something definitely doesn't add up. So... I'm dialing it back a bit. If you email me, or post a comment, please be patient with me. I will reply, it just might not be right away.

One of the things I'm temporarily dialing back is my Daily Cooler page. I just can't keep up with it right now. I'll share here in the blog with you how I'm eating, what I'm eating, and include pics as often as possible, but the daily updates/detailed data will be MIA for a few weeks.

So, let's talk weekend...
I developed & tested several new recipes (winners, all!), I got all my grocery shopping and the food prep done in one day! Huge for me, since my stamina is low. It took me 3 1/2 hours to grocery shop. Two stores, folks. Yeah, I'm not moving as fast as I once was (I blame low carbs). LOL! I also discovered (did I mention this already?) that I must now shop in the children's section of the store. The teeny-bopper section is too "short" (read risque) for my 40 year old self, and the "my age" section is all too big... I had to shop in the kids dept to find shorts & tank tops. Crazy. Oh, and my feet shrank, too. Strange things happen when you're on competition prep.

Sunday I got to spend the whole day at-rest. It was awesome! I did do some posing practice, but other than that, I drank water, ate my food, and played around in the pool. Aaaaahhhhh. I'm in the new phase of the diet - which means A) I get grapefruit again (yay!!!) and B) I will now be striving to reach Mondays and Thursdays. Those are my carb days, lol.

TEASER...I've got a fun new recipe coming tomorrow for my Champion Nutrition post. Bill and the kids are already asking for more of these little treats. They just might have to wait a few weeks though, until I can enjoy them too... because they're awfully tasty  :-)  

Here's a few weekend food pics...
Lunch - Salad with Chicken & Newman's Own
Organic Oil & Vinegar
Meal 6 (this is where I used to have my protein ice cream).
4-egg white omelet with veggies & salsa.
 And here's my newest Costco find... that's a cooler! Koko is the brand and they had such cute ones! Room for all my stuff! Cute, right?

So what've I done/eaten today... my day started early as usual. Chest was the muscle group to be beaten up today. :-) I also had my weigh in, and we went over the new diet and fine tuned. Tab also made a few tweaks to my routine, cutting my cardio back, and strategically planning when I do my cardio to coincide with a carb refuel (thank you, Tab!!!!).
Breakfast: 3 egg whites, 3 oz ground turkey breast,
seasonings, and half a grapefruit.
Snack 1: Protein/Almond Butter Pudding
I promise it tastes better than it looks :-)
Lunch was another salad with chicken breast, spinach, lettuce, cabbage, and Newman's Own dressing. Snack 2 will be protein pudding (this one without the almond butter). Dinner is baked Swai with more salad. Then Snack 3, which is where I usually have my protein ice cream, is my carb-refuel. And it's a doozy! :-D  I can't wait! I'm so excited!

So... that's my update. Please be patient with me. I'm trying to keep up, but I'm bound to drop a few balls.

Oh... speaking of me dropping balls... yikes, I almost forgot. Tab's page on the website... she's very anxious to get back to answering emails & questions, but she's swamped too... after all, she's got her hands full with my high-maintenance, neurotic self! LOL! Seriously though, once the show is over and we decompress, Tab will be back and in action, ready to field your exercise/fitness questions! :-) We're looking forward to it!!

Happy Monday!!!

Protein Powder Ice Cream Recipes

My protein ice cream recipes do not use added sugars or artificial sweeteners. The only sugar you'll have in these, is from fruit, if you choose to use it. The fats I've used and recommend are: peanut butter (natural), almond butter, coconut butter, coconut oil, real butter, and flavored oils. There are all kinds of fun combinations you can make! I use extracts freely, as well, as they add tons of flavor without changing the nutritional profile of the ice-cream. This tastes like a treat... truly! Creamy and amazing, I've enjoyed my protein powder ice cream nightly while I prep for my Figure Competition! 

Chelle's protein ice cream recipeProtein Powder Ice Cream
Recipes by Chelle Stafford

There are two ways to make this... the first is in an ice-cream maker, the second in ziploc bags.

I use a  Cuisinart Ice Cream Maker I just blend my ingredients, turn on the machine, pour it in, and 20 minutes later I have ice-cream!

Back in junior-high, we made ziploc ice-cream... where you put ice and salt in a big bag, and your ice cream ingredients in a smaller bag, then the small bag goes in the big bag (sealed of course), and you shake... voila! ice cream!

  • Fill a gallon size ziploc bag about 2/3 full of ice.
  • Add 1/2 cup table salt (don't waste good sea-salt on this, use the cheap iodized stuff, it's only to make the ice colder).
  • Pour your ice cream mix into a sandwich size ziploc bag & seal it. 
  • Place the ice-cream bag into the larger bag. Seal. 
  • Shake for about 5 minutes or until ice-cream reaches the consistency you prefer. 
  • Remove the inner bag and quickly rinse it off (so you don't get salt in your ice cream when you open the bag). 
  • Dump ice-cream into a bowl and enjoy!

BLEND your ingredients before putting in the ziploc or the ice-cream maker.
My protein scoop = 1/3 cup. Measure yours, as volume will matter in these recipes.
Nutrition data will be dependent on your protein powder & ingredients. Any numbers listed here reflect my protein powder/ingredients. You can use to run your own numbers (it's free!).
**Note... you can sub water for the almond milk (or coconut milk, rice milk, soy milk, etc) if you need to.

1 cup unsweetened almond milk (chocolate or vanilla unsweetened)
1.5 scoop protein powder (chocolate or vanilla to match the almond milk)
6-8 drops liquid Stevia (**optional**)

DREAMSICLE (orange/vanilla):
1.5 scoop vanilla protein powder
1 tsp vanilla extract (pure)
1/4 tsp orange extract
1 cup almond milk (vanilla, unsweetened).

Blend well, then prepare in either ice cream maker or ziploc method.
Calories: 182; protein: 21 g; carbs: 7g; fat: 7g; sodium: 350 mg; sugars 2g; fiber 2g.

1.5 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1 Tbsp natural peanut butter.

Blend well, then prepare in either ice cream maker or ziploc method.

1 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1/4 tsp mint extract

Blend well, then prepare in either ice cream maker or ziploc method.

1.25 scoop vanilla protein powder
1 cup unsweetened vanilla almond milk
1/4 tsp mint extract
2-3 Tbsp chocolate chips

Blend well, then prepare in either ice cream maker or ziploc method.

1 scoop chocolate or vanilla protein powder
1 cup unsweetened almond milk - vanilla or chocolate
1 tsp decaf instant coffee crystals.

Blend well, then prepare in either ice cream maker or ziploc method.

1 cup strawberries (frozen or fresh)
1 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
1/2 tsp vanilla (optional)
Blend well, then prepare in either ice cream maker or ziploc method.

1/2 cup mashed banana (frozen or fresh)
1.5 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
1/2 tsp vanilla (optional)

Blend well, then prepare in either ice cream maker or ziploc method.

1.5 scoop chocolate protein powder
1 cup chocolate unsweetened almond milk
8-10 drops Capella's Chocolate Fudge Brownie flavor drops (or other flavor drops)
Blend well, then prepare in either ice cream maker or ziploc method.

1.5 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
Sprinkle of Cinnamon
Sprinkle of Nutmeg
Sprinkle of Cardamom (*optional)
1/2 tsp vanilla (pure)
Blend well, then prepare in either ice cream maker or ziploc method.

1.5 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
1 green apple, peeled & diced
1 tsp of Cinnamon
1/4 tsp Nutmeg
Sprinkle of Cardamom (*optional)
1/2 tsp vanilla (pure)
1 Tbsp butter
  • In a bowl, combine the diced apple, butter, vanilla & spices. Microwave in 30 second increments until apples are soft. Stir.
  • In a blender, combine protein powder & almond milk (and stevia if using). Blend Well.
  • Mix protein powder/almond milk with apples and stir.
  • Add to ice cream maker or prepare with ziploc method.


Saturday, July 23, 2011

Weekend Update

It's a crazy world we live in, filled with crazy people. Evidently I have crossed over and become one of the crazy. My children tell me I'm a scary person. I thought I was being nice. I mean really, we showed up early for the doctor's appointment. Don't even need to see the doctor, just the tech to get an immunization for my 15 year old. We were kept waiting for over an hour. Then we were called back. Then they could't figure out which immunization she needed because they failed to pull her chart. I whip out my smartphone and google immunization boosters needed at age 15, and there it is... hmm, was that so hard?

Thankfully, the sweet tech deals with bitchy people all the time, and at the end simply thanked me for not screaming at her. Huh. Guess I wasn't so nice.

I do NOT like this side of me, folks. Not one little bit. I really am nice. I'm a nice person, probably not the most tolerant, and really, who wants to be kept waiting for an hour when you've got another appointment following, but I really am a nice person. Not this bitch creature who keeps using my mouth to speak and my tear-ducts to leak. Oy.

I started the day with an upper body workout, followed by HIIT on the stairmaster, then on to the appointments. One of them was with the Hair God, Daniel Colon at Regis (truly amazing), and he was wonderful, though he too admitted I'm different lately, lol. More errands, Shiloh helped me out by driving Bethany to Cheer while I was in Daniel's chair, then coming back for me, then finally made it home, to change, kiss my hubby hello (he'd been gone for 3 days), and back out the door for Cardio #2. I had to force myself to go. I was so tired, worn out, beat up. But I went. And somewhere along minute 15 (of 40) the music started reaching me. I caught a second wind and pumped through the rest of my cardio while making recipes in my head (yeah, I'm weird like that).

Back home, I threw together dinner (baked swai and steamed asparagus with peanut butter and chipotle peppers), mixed up my protein ice cream (straight up chocolate) and stuck it in the fridge to chill. Then, I got to relax with the hubby. We caught up on Eureka and watched the pilot of Alphas (yeah, we're sci-fi geeks), while I ate my ice cream, then crashed.

Sometime during the night, Bethany arrived home from the Cheer sleepover, she'd gotten sick and the mom had graciously brought her home. Poor kid. This morning she's still out while Bill and I enjoy coffee before I hit the gym for my final cardio session of the week. Then I'll be cleaning up and heading out to do all the grocery shopping. I hope to get the bulk of my prep done today so I can really rest tomorrow. We'll see how it goes.

So there's my update. I'm back from the dark side mentally (haha, for the moment), and ready to kick today's ass.

Thursday, July 21, 2011

Sanity Returns...

Ok, today I am sane again. Or at least, as sane as I get :-)  haha, for now. Yesterday was baaaaaad. At lunchtime I ran out to Sports Authority to get new workout shoes (my arches have been brutal). Tab had informed me I needed them... then gave me a deadline because she knows me, lol. It was a miserable experience. Between being exhausted and hungry and carb deprived and NO customer service, I ended up in tears and walking out empty handed. After work, I went to the gym for Abs class and cardio. Tab informed me that instead of doing posing afterwards, we were heading out to find me shoes.  So after a killer 15 minute abs session, I hit the evil, wicked, hateful bike for 40 minutes of steady-state. I promised myself I only had to do 10 minutes then I could switch to another machine. Then it was 11 minutes, and I promised myself I only had to get to 20, then I could switch, then it was, "really? c'mon.. you've gotten this far, suck it up princess and get it done!".  So I did. One big sweaty stanky mess later, I cleaned up and off we went to the shoe store.

Tab went up and down the aisles pulling shoes and laying them out for me. She found inserts (which are way nicer than my previous ones - and about $40 cheaper!), she sat me down, she got the shoes ready for me to try them on (this is a true friend, people), then she made me compare shoe to shoe the ones I liked. At the end, she made me put one of my shoes back on and walk to compare... I think maybe she guessed that I didn't really think I needed new shoes... Boy did that change my mind! I couldn't believe how worn out mine were! CRAZY worn out!  So worn out, that when I saw them this morning as I was getting ready, I actually got nauseas at the thought of ever putting them on again!

Nike Zoom Structure Triax+ 14 Breathe shoeSo what'd I get? LOL, you're gonna love this... the same shoe as before! The Nike Structure +14 Breathe. It's basically the new version of my old one (which was the new version of the old one before that). These just really feel good on my feet and provide the support I need. And evidently I can make them last almost forever, lol.

Tab and I had a long talk about how I was feeling, and what's coming. One of my problems is that I'm trying to do too much. I'm trying to keep up with my schedule as if I weren't competing. I beat myself up because I've already had to break my Sunday Food Prep into two days, simply because I don't have the energy/stamina to stand for as long as it takes. 

As we went over what my commitments and responsibilities are, she said, "Something has to give, and I'd prefer it wasn't you." That made me laugh AND cry. I feel like everything that needs to be done, only I can do. Bill's out of town, the girls are off doing their things, and no one else is around to do my mid-week Swai baking, no one else can mix up my protein shakes or my ice cream mixes, or start a load of laundry, or feed the dog, or go to the store, or return the videos, or whatever, because I'm the only one available. Tomorrow and Saturday promise to be insane if I don't get some help. Honestly, I don't know if I can do it. Something's got to give. And if it's me, I'll break. Tab's right. (as usual).

Feeling really low and run down, though happy about my new kicks, lol, I headed home. Walked in the front door to find 10 - count them TEN teenagers in my living room. Only two were mine. You've got to be kidding me. I went straight to the kitchen, got my dinner, ate while I prepped my ice-cream, settled the dog, then went upstairs, closed the door and fell on the bed. Was that the end of my day? Of course not. 2am brought teen drama. 2:00 - 2:30 am. When I am due up at 5. Lovely. 

Thank the gods for coffee.

With yesterday fully behind me, I put on my new shoes and headed to the studio for Leg Day. And made it through a whole workout without crying! Then I hit the gym for my cardio - and survived (lol) my 30 minutes of intervals on the Stair-Monster. I dashed back home to pack my cooler and get ready, then headed to Tempe for a seminar (for work). I ate my breakfast en-route, and can I just say that I am a freaking genius in the kitchen? LOL! Can you tell I'm feeling better than yesterday?  I had 2 of my Banana-Doodles for breakfast and they were incredible! They've been sitting in a tupperware in the fridge since Sunday, and the kids didn't know they were there (mwahahaha). They were so amazingly good - moist & banana-y, plus the frosting was awesome... WINNER! LOL! If you haven't tried them, please do and let me know what you think   :-)

After work today, I'm headed back to the gym for Cardio round-2 (40 minutes of steady-state). I've still got to figure out tomorrow & saturday - how to make it all happen.  Oy.

Here's the rest of my food info - remember to click on the cooler photo to view all my food pics & nutrition data...

Clean Eating Cooler - Chelle's food for today - Figure Competition Diet
Breakfast -  2 of my Protein Banana-Doodles (omg, they were sooooo good!!!)
Snack: Protein shake/pudding
Lunch - 3 oz chicken breast with 1 cup
steamed zucchini  
Snack -  3 oz chicken breast, 7  raw almonds
Dinner -  6 oz baked Swai and 1 cup
steamed asparagus.
Pre-bed Snack -
Protein Ice Cream.

Today's Numbers (click on the picture above to view all the info & meal pictures):
1364 calories
49% protein
20% carb
30% fat
23.6 g fiber

So, while I'd love to leave you with something profound, LOL, I'm stuck with my reality... I'll share with you my song for this week...   No Way But the Hard Way by Airbourne.

"There ain't no way but the hard way, so get used to it."

Wednesday, July 20, 2011

Food Today...

Sorry about my rant this morning. :-/  Got me at a bad and very hungry moment, lol. Though, I am still hungry. And lunch isn't for another hour. Oy. 

I got my cardio done last night (2nd, 40 min of steady state), then had dinner, relaxed for a whopping 30 minutes, got stuff done, then had ice-cream at bedtime (for those of you just tuning in, lol, it's protein ice cream - good stuff). 5 am came too early, and with too little coffee today. Workout was Back (1hr), then I did 30 minutes of my intervals on the stairmaster. Sweaty, exhausted, hungry and late, I rushed home to clean up, grab my cooler and head to work. This is one of those days.

After work, I have my 2nd cardio session... 40 minutes of steady state. Oy. I can't even think. I'm hungry and have a headache. I think I'll log off.

Oh, here's today's food. Sorry. Serious brain-scatter today.

Clean Eating Cooler - Chelle's food for today - Figure Competition Diet
Breakfast -  Oatmeal with protein powder, ground flax & cinnamon
Snack: Protein shake/pudding w/1/4 cup raspberries
Lunch - 3 oz chicken breast with 1 cup
steamed zucchini  
Snack -  3 oz chicken breast, 14  raw almonds
Dinner -  6 oz baked Swai and 1 cup
steamed asparagus.
Pre-bed Snack -
Protein Ice Cream.

Today's Numbers (click on the picture above to view all the info & meal pictures):
1388 calories
48% protein
22% carb
30% fat
26.6 g fiber

Sorry, Maybe it's the low carbs, but I gotta say...

It really irritates me to see stock photos on recipes. I know I'm not the greatest photographer, but when I make a recipe, I give you a picture of it. I can't stand browsing the web for recipes, find one that looks freakin' amazing, only to realize that that's NOT what it looks like! NOT EVEN CLOSE!  While websites are the masters of this bait & switch, magazines are not innocent, either! A recent magazine had a fab looking cupcake (protein) recipe with this gorgeous white frosting on top... except the recipe for the frosting includes 2 tsp cinnamon. Um... cinnamon is brown. Cinnamon turns whatever you put it in brown - freckly at the bare minimum. I call shenanigans. Sure enough... it looked like... well, I won't go there. It did taste incredible, but it was not glossy and white.  And yeah, I get that what it actually looked like was not photogenic, but then just say so! Make a note or something! Don't leave me expecting one thing when reality is about to hit me with a 2x4! Ya know?  Another one that got me recently was a pumpkin pie recipe. Protein powder, pumpkin, blah blah blah... the picture was of a gorgeous piece of pumpkin pie, you know, like for the holidays pie. Do I really need to say that the photo was NOT of the recipe? Let's leave it at that.

Today, I'm surfin the net, and discover not only that my peeve-meter is spiked over the photo deal, but that people STEAL recipes! Shamelessly! I am NOT a happy camper.

Further, to add to my annoyance, the nutrition data is hit or miss... I saw a recipe today for a ZERO CARB cupcake. Sounds awesome right? Too bad the actual nutrition information shows they have 18 carbs each. I see this quite often... Bad nutrition data. So frustrating.

So... my little rant complete, I make you this promise... I have always done my best to provide you with accurate pictures, nutrition data, and directions... as of this moment, I will strive even harder. Further, as always, when I create a recipe, I'll tell you it's mine. When I use someone else's recipe as a base, I'll tell you I've done so. When I am simply sharing someone else's amazing recipe, I will tell you that, too, along with where to find the original.   I do not want to be a person who instills frustration in someone else.

Well, at least, not because of my recipes. ;-)

Ok. Rant complete. I need food.

Tuesday, July 19, 2011

Today's Food...

Left the office late yesterday and had to rush to the Platinum gym for class. Made it on time (by the skin of my teeth), then had a killer workout (total body conditioning with cardio). Afterwards, I changed into short-shorts, my stripper shoes, and pulled off my t-shirt (yes, I was wearing a sports bra) for posing practice. In the group fitness room. Which is completely open via window wall to the folks doing cardio.  Awesome.

Actually, they didn't bother me at all. Big surprise to me. What bothered me wasn't being exposed to those people - I couldn't have cared less about them watching me, and I wasn't scared walking around in tiny shorts, my bra & heels... what grated on me was my tummy. I couldn't stand the sight of it. Blek. I know it's come a long way, but it's still nasty loose skin. I've got some mental work to do there.

Back home I was so very ready for dinner. Baked Swai & steamed zucchini, then at bedtime I had my protein ice cream - mint chocolate was the flavor of the night :-) Which brings me to today and my word for the day...


I started off with some mad blogging, then hit the gym for cardio. I was doing HIIT on the StairMaster. I was in my last 5 minutes, the final brutal push of a 30 minute HIIT session. My eyes were closed, my tunes were pumping, I was in the zone... Tab came up and patted my arm to say hi... I about flew off that stairmaster! Good thing there are handles, because if I hadn't been holding on, I'd seriously have gone flying! Scared the bejeebers out of me! Big-Time!! It scared me so bad, I think I scared her with my fear! LOL! A serious doozy!

Afterwards, I dashed home and stole 10 minutes to suck down a cup of coffee (make-up is optional, right?), then quickly got ready for work and was out the door. So far, I've had breakfast, snack 1 and am frantically waiting for lunch. I think my cooler is growing at night. That or my food is shrinking. I put all my day's food in there and it no longer "fills" it up. And I'm so hungry!!!! Yes, that's my whine for the day. I'm done now. Thank you for listening.

Let's talk details...
Clean Eating Cooler - Chelle's food for today - Figure Competition Diet
Breakfast -  2 Cinnamon Protein Scones (recipe coming soon!).
Snack: Protein shake/pudding w/1/4 cup raspberries
Lunch - 3 oz chicken breast with 1 cup
steamed zucchini  and 1/3 cup brown rice.
Snack -  3 oz chicken breast, 7  raw almonds
Dinner -  4 oz baked Swai and 1 cup
steamed asparagus.
Pre-bed Snack -
Protein Ice Cream.

Today's Numbers (click on the picture above to view all the info & meal pictures):
1411 calories
50% protein
21% carb
29% fat
29.2 g fiber