Wednesday, December 11, 2013

My Detailed Meal Plan for a Fit Body

First off, I want to introduce you to a friend of mine who is doing a wonderful thing. He saw a need for nutrition consulting for the general public that didn't cost an arm and a leg and decided to build a website to offer such services for free.

His name is Seth Carr and he is the People's Nutritionist.

The following meal plan was designed for myself in particular but it can be applied to anyone with the same caloric needs. To give an example I am 5'8", weigh 118 lbs and am a 26 year old female who performs moderate workouts for an hour 3-4 times a week. The goal of this meal plan was designed to maintain weight and build muscle. If you are interested, you can contact him for free consultations and to go over what is needed to get you to your desired goal by contacting him here.

2,000 to 2,100 kcal diet template
 ½ cup oatmeal (150 kcal, 27 g CHO, 3 g fat, 0.5 g sat fat, 5 g PRO, 4 g fiber) 
with 1 tbsp flaxseed (37 kcal, 2 g CHO, 3 g fat, 0.3 g sat fat, 1.3 g PRO, 2 g fiber)
in 1 cup of almond milk (60 kcal, 8 g CHO, 2.5 g fat, 1 g PRO, 1 g fiber);
1 whole large egg (78 kcal, 0.6 CHO, 5.3 g fat, 1.6 g sat fat, 6.3 g PRO) 
1 large egg white (17 kcal, 0.2 g CHO, 0.1 g fat, 3.6 g PRO)
cooked in 1 teaspoon of olive oil (39 kcal, 4.5 g fat, 0.6 g sat fat);
1 medium naval orange (69 kcal, 17.6 CHO, 0.2 g fat, 0.1 g sat fat, 1.3 g PRO, 3.1 g fiber)

Snack #1:
reduced fat mozzarella cheese stick (50 kcal, 2.5 g fat, 1.5 g sat fat, 7 g PRO)
1 large raw carrot (31 kcal, 7.3 g CHO, 0.2 g fat, 0.1 sat fat, 0.7 g PRO, 2.1 g fiber)

 sandwich w/2 slices of wheat bread (228 kcal, 44 g CHO, 2 g fat, 1g sat fat, 6 g PRO, 4 g fiber)
3 oz turkey breast (87 kcal, 3.6 g CHO, 1.5 g   fat, 0.3 g sat fat, 14.4 g PRO, 0.3 g fiber), 
1 cup spring mix (7 kcal, 1 g CHO, 0.7 g PRO, 0.2 g fiber), 3 slices of tomato (16 kcal, 3 g                         CHO, 1.5 g fiber), 
1 tbsp mustard (9 kcal, 0.9 g CHO, 0.6 g fat, 0.3 g sat fat, 0.6 g PRO, 0.6 g fiber);
1 medium apple (93 kcal, 24.7 g CHO, 0.3 g fat, 0.1 g sat fat, 0.5 g PRO, 4.2 g fiber);
¼ cup roasted unsalted or lightly salted almonds (207 kcal, 7.1 g CHO, 18.1 g fat, 1.4 g sat fat, 7.6 g PRO, 4.2 g fiber)

 Snack # 2 (pre-workout):
1 Luna bar (~ 180 kcal, 27 g CHO, 5 g fat, 2 g sat fat, 8 g PRO, 3 g fiber) Blueberry Bliss, Chocolate Chunk, Iced Oatmeal Raisin, Lemon Zest, Smores, or Toasted Nuts & Cranberry or 1 Balance bar (~ 200 kcal, 21 g CHO, 7 g fat, 3 g sat fat, 14 g PRO, 2 g fiber)

Snack #3 (post-workout):
½ cup white rice (121 kcal, 26.6 g CHO, 0.2 g fat, 2.2 g PRO); 
1 scoop Gold Standard 100% Whey Protein (130 kcal, 5 g CHO, 1 g fat, 0.5 g sat fat, 24 g PRO, 1 g fiber); 
1 cup frozen mixed berries (70 kcal, 17 g CHO, 5 g fiber)

½ cup black beans (113.5 kcal, 20.4 g CHO, 0.5 g fat, 0.1 g sat fat, 7.6 g PRO, 7.5 g fiber);
small baked sweet potato or ½ large (60 kcal, 13.8 g CHO, 0.1 g fat, 0.1 g sat fat, 1.3 g PRO, 2.2 g fiber);
 3 oz LEAN sirloin steak (156 kcal, 4.8 g fat, 1.8 g sat fat, 26.1 g PRO);
1 cup frozen broccoli & cauliflower (25 kcal, 3.5 g CHO, 0.2 g fat, 1.3 g PRO, 1.4 g fiber)

Total Calories: 2033.5 kcal to 2053.5 kcal
Total CHO: 260.3 g to 253.6 g (1041.2 kcal; 1014.4 kcal or 51.2%; 49.4%)
*Calories of CHO maybe ~10% lower to due insoluble fiber
Total fat: 55.6 g to 57.6 g (500.4 kcal; 518.4 kcal or 24.6%; 25.2%
Total sat fat: 13.5 g to 14.5 g (121.5 kcal; 130.5 kcal or 6.0%; 6.4%)
Total PRO: 126.5 g to 132.5 g (506 kcal; 530 kcal or 24.9%; 25.8%)
Total fiber: 47.3 g to 46.3 g

  •    Egg whites, chicken breast, turkey breast, extra lean ham, and fish such as chunk light tuna, tilapia, cod, and shrimp are lean proteins and are interchangeable (3 egg whites; 3 oz servings meat)
  •   Fattier meats (between 5 to 10 g fat per serving) such as lean ground beef, lean roast beef, lean cuts of steak, pork chops or pork loin, and fish such as salmon, sardines, anchovies, and trout are interchangeable (3 oz servings)
Ø  I recommended having more fatty fish per week versus red meat in order to increase Omega 3 Fatty Acid intake
Ø  2-3 times a week for red meat will get you enough iron
  •   ½ cup oatmeal can be substituted with breakfast cereals at 3 grams or more fiber per serving (hint: not Lucky Charms, Trix, Fruity or Coca Pebbles, Honey Comb, Captain Crunch, Count Chocula, Boo Berry, Pops, Frosted Flakes, etc.)
Ø  Shoot for 10 grams of sugar or less per serving
Ø  Pay close attention to serving sizes on nutrition label
  •  Fruits such as apples, oranges, pears, peaches, nectarines, plums, and kiwis are interchangeable
Ø  cherries and grapes too but should be kept at ½ to ¾ of a cup
Ø  1 large banana equals 2 fruit servings
Ø  melon and tropical fruit (minus the kiwi) are very sugar dense and so should be treated as 2 fruit servings
  • Berries are all interchangeable and should be had once daily
  •  Light mozzarella cheese stick can only be traded for lactose free yogurt if one daily fruit serving is eliminated (not the berries)
Ø  cheese has little to no sugar and is thus lactose free but the lactose free yogurt comes equipped with added sugar so watch out
  •  1 large carrot can be substituted with other non-starchy brightly colored vegetables such as 1 red, yellow, or orange bell pepper, 3-4 mini sweet peppers or 1 tomato
  •  Greens such as collard greens, turnip greens, mustard greens, green leaf and romaine lettuce, Swiss chard, and kale are interchangeable
Ø  spring mix contains a variety
  • 2 slices of whole grain bread can be alternated with 1 large whole grain tortilla, 1 cup long grain brown rice, 1 cup quinoa / amaranth, and 1 cup whole grain pasta
  • ½ cup refined white rice for post workout meal can be replaced with ½ cup white rice noodles, ½ cup white pasta, 1 medium flour or corn tortilla, 1 large piece of white bread, 1 small or ½ large Russet potato, 1 small or ½ large Yukon gold potato, 1 small or ½ large red potato, ¾ cup grits, or 1 cup cream of wheat 
  •  ¼ cup almonds can be substituted with ¼ cup of any type of nuts or seeds
Ø  sodium can be a real problem here so purchase unsalted or lightly salted
Ø  2 tbsp of natural peanut butter or almond butter can be used on vegetables or on a sandwich in place of nut serving
  •  The selected flavors of protein bars above are interchangeable since they were similar in Calories, PRO, and fiber
Ø  try and choose those with 5 grams of fat or less since fat is undesirable in a pre and post-workout meal due to it slowing digestion
Ø  also think of it as your multivitamin supplement plus Calories; since it’s jam-packed full of added vitamins coupled with lower fiber content, the micronutrients should absorb well
  • ½ cup black beans may be substituted with kidney beans, pinto beans, garbanzo beans, navy beans, cannellini beans, etc. (you get the picture)
Ø  beans (legumes) contribute a lot of fiber to the diet and you may have some intestinal discomfort at first with this food
Ø  it is important as a CHO and PRO source plus it is a good source of iron
  • Small sweet potato or ½ large sweet potato can be replaced with other starchy vegetables such as ½ cup corn, ½ cups peas, ¾ cup butternut squash, 1 cup spaghetti squash, 1 cup banana squash, ½ cup water chestnuts or, ½ cup garlic, ¼ cup edamame (soybeans; additional 5 grams fat) and 1 cup pumpkin
  • Serving of cauliflower can be replaced with other white vegetables such as 1 cup white cabbage, ½ cup turnips,1 cup white mushrooms, and ¾ cup white onion
  • Broccoli can be traded for any other green vegetable such as 1 cup green beans, 1 small cucumber, 1 cup Brussels sprouts, ½ cup artichoke hearts, 1 cup of any of the above leafy greens, 1 cup watercress, 1 cup bok choy,1 cup arugula, and 1 cup zucchini

Recommended H2O intake
At a 2,100 Calorie diet, and individual should be drinking 2,100 milliliters (ml) of water which equates to 70 ounces (2,100 ml / 30 ml per ounce [oz] = 70 oz) or 9 cups daily (70 oz / 8 oz per cup = 8.75 cups; round up to 9 cups)

Approved Condiments
Mrs. DASH seasoning
 any herbs and spices (salt free)

Cautioned Condiments (add Calories)
salad dressing (including low fat)
 tartar sauce
 BBQ sauce
 artificial sweeteners

Additional Notes

I attempted to decrease the amount of fiber in this diet to closer to the 25 grams per day as recommended for woman but trying to achieve this while maintaining nutritional integrity was a real chore. I did follow up research and learned that there are several individuals (even credentialed health professionals) that follow diets upwards in the 40 to 60 gram range without adverse effects. This seemed to be the norm especially amongst people follow a vegetarian or vegan diet. To prevent any discomfort, it is VERY important that you drink the amount of water daily as stated above. If the amount of fiber is giving you digestive issue, you can decrease it by peeling off the skins of fruits, subtract beans from the diet, get a juicer and juice your veggies, or change to white bread or refined grains (do this last). To maintain nutritional content of your vegetables, steam or use the microwave instead of boiling, pressure cooking, or frying. Vegetables where the nutritional content actually improves with cooking include tomatoes, carrots, asparagus, mushrooms, spinach, peppers, and cabbage. Also, you may have noticed that PRO is well above the 80.5 grams daily that we discussed but it still falls shy of the 30% marker for overall Calories from protein and therefore no big deal (you will just use the excess as an energy source and it won’t strain your kidneys as long as you have a healthy pair). I hope you find the above template customizable enough based on the substitutions list. To prevent burnout on your new diet plan, I recommend that you allow yourself 2 to 3 cheat meals per week (meaning that you treat yourself to something not on the nutrition plan). Now go and put it to good use!

**Disclaimer: These are all my honest opinions. I was not compensated in anyway for this post**

Friday, October 18, 2013

My Weekly Fitness Routine

Progress Photo

Over the past few weeks, I have settled into a pretty standard and predictable workout regimen that has served me very well. I have lost body fat and gained a decent amount of muscle from it. I will mention that I have naturally been blessed with being a slim person my whole life with a very fast metabolism (much thanks to acid reflux over the past 12 years I’m sure) but not until recently have I been what I would consider “fit”.

Daily Fitness Challenge



1/2 hour of Yoga
Daily Fitness Challenge
Pinterest Pick < I choose one approx. 30 min workout from my goals board on pinterest found here that focuses on whatever I’d like to work on for the day


Daily Fitness Challenge 


One hour of Pilates < Great videos for this can be found here and here
One mile run
Daily Fitness Challenge


Spin Class < This one is a new one for me but I think I will be adding it in weekly
Daily Fitness Challenge


Circuit training < Give this one a try
Daily Fitness Challenge


Daily Fitness Challenge
Have fun 


One mile run
Pinterest pick < I choose one approx. 30 min workout from my goals board on Pinterest found here that focuses on whatever I’d like to work on for the day
Daily Fitness Challenge

Motivation is Important

Don't be too hard on yourself if you miss a day or two. Getting into the habit of working out is not an easy task; especially if you don't have anything motivating you. Honestly, getting dumped (such a gross word) has been a major factor in me changing my habits as it's not only given me something to do but it has given me that confidence back that left me when he did.  Whatever your motivation may be, let it drive you. Post pictures around your home of the goal body you'd like to reach; on the fridge, on the mirror, on your desktop at work. Anything that reminds you why you are doing it will help. Don't forget to love yourself though. Just because you want that improvement doesn't mean that you aren't beautiful and loveable just the way you are.

Fitting it in Your Busy Schedule 


There are plenty of ways to make time for fitness. If you are not able to follow a specific routine than you just have to make due with the time that you do have. Waiting for a pot of water to boil for dinner? Do some jumping jacks, crunches, push ups, anything! They even have workouts specifically written for people who don't want to set aside or lose that time. See Google for "Lazy Girl Workouts". Watching your favorite show? There's at least 20 minutes worth of commercials that you could utilize for getting that beautiful booty you've always wanted. Where there is a will there is a way; how bad do you want it?

Do you have a favorite workout that you'd suggest? Help me switch things up.

Disclaimer-*I am not a licensed fitness professional. This routine does not guarantee results for you just because it has worked for me. Please contact a physician before doing any demanding physical labor that your body is not used to*

Thursday, October 17, 2013

Dallas Happenings Weekend Round Up 10/18-10/20

Image Courtesy of ALER

There are plenty of exciting events going on this weekend and I plan to enjoy a few myself but here is a collection for those of you looking to plan a great date or just a good time with friends.

(Click on the source links for more information)

Friday, October 18

The Aurora Project - Free
The Aurora Project is a free contemporary art exhibition centered in the rapidly developing Dallas Arts District. The project presents interactive new media artworks such as light , video, performance, and sound in exciting and unexpected public spaces. For on unforgettable evening, the sunset signals the transformation of the 68-acres of downtown Dallas into one of the nations largest outdoor exhibitions of this cutting-edge medium. The Aurora Project offers a valuable opportunity for collaboration between hundreds of local, national, and international artists, alongside the Dallas Arts District, for an inclusive artistic experience and community engagement.

The Index Festival - $39 for one day pass/$59 for two day pass
INDEX is a 2-day 'day-party style festival' that takes place at the legendary Trees venue in the historic Deep Ellum neighborhood of Dallas. The new festival concept aims to showcase the best of what's next in indie music (indie next = ind ex) as well as highlight (index) the artists that dominate the personal catalogues of Spune's staff members.  

ANIMAL INSIDE OUT, a BODY WORLDS Production takes visitors on an anatomical safari of more than 100 specimens. Each animal is painstakingly preserved by the remarkable process of Plastination, invented by Dr. von Hagens.  (Open all weekend)

Saturday, October 19

The Lamar Street Festival’s mission is to showcase the beauty and creativity of the Cedars South Side neighborhood, its businesses and its residents and to nurture artful and economic relationships with all surrounding communities. South Side on Lamar has, since its inception, celebrated and encouraged an inclusive demographic of creative artists, professionals, musicians, educators and established businesses. The authentic diversity of the Cedars South Side neighborhood is an asset for the city as it seeks to continue bridging the verve of downtown with sustainable and equitable business and community engagement in South Dallas.

The Index Festival - $39 for one day pass/$59 for two day pass
INDEX is a 2-day 'day-party style festival' that takes place at the legendary Trees venue in the historic Deep Ellum neighborhood of Dallas. The new festival concept aims to showcase the best of what's next in indie music (indie next = ind ex) as well as highlight (index) the artists that dominate the personal catalogues of Spune's staff members.

Canal Fest - Free
Canal Fest is a celebration of the many cultures that reside in and enhance the Irving community.  This art and culture festival features music, visual and performing arts, and foods representative of various cultures, as well as amusements and activities for the entire family.  Admission is free; don't miss out on this great event!

Game starts at 3pm. Tickets starting as low as $12

Some people are simply more interesting than the rest. You can attempt to deny that, but will eventually reach acceptance during TEDxSMU, the locally licensed branch of the global idea exchange. It returns to the Wyly on Saturday with its 2013 edition, “And Then ...” where it will delight a full house, thanks to a well-curated crop of speakers and sold-out seats. This year’s talent pool is as deep as it is diverse. Your orators range in backgrounds from robotics and cyber security to global health initiatives, arts activism, storytelling and jet propulsion — and that’s just scratching the surface. There’s also a neuroscience researcher and sleep gene genius on this ticket. And a former Blue Angels pilot. There’s even a professor of internal medicine who, in addition to being a teacher and award-winning doctor, has climbed the seven highest summits in the world. There’s a completely free watch party happening at Union (5622 Dyer St.) from 10 a.m. to 6 p.m., so you can kick back on a couch and absorb the day o’ learning via live feed.

Has the government shutdown still got you down? Looking for a reason to get out of bed now that summer is over, at least in the strictest technical sense? Or maybe you’re just disappointed at the newest crop of freshmen Saturday Night Live players. What you need is a healthy dose of comedy. Let alumni of SNL bring you back to simpler, happier times at the Allen Convention Center, 200 E. Stacy Road. Dana Carvey (aka the Church Lady), Kevin Nealon (aka Subliminal Man) and Dennis Miller (oh yeah, he was on SNL, wasn’t he?) are a comedic superstorm that takes the stage at 7:30 p.m. Saturday. All have had successful careers post-SNL but they’ve rarely appeared on stage together, so this one-night-only show is even more exciting. We’re super pumped to see Hanz and Franz together again, and to hear two Weekend Update veterans at once. Tickets are available through and the Allen Event Center Box Office.

ANIMAL INSIDE OUT, a BODY WORLDS Production takes visitors on an anatomical safari of more than 100 specimens. Each animal is painstakingly preserved by the remarkable process of Plastination, invented by Dr. von Hagens. 

Sunday, October 20

ANIMAL INSIDE OUT, a BODY WORLDS Production takes visitors on an anatomical safari of more than 100 specimens. Each animal is painstakingly preserved by the remarkable process of Plastination, invented by Dr. von Hagens.  (Open all weekend)

Last Day at State Fair of Texas$17
Go enjoy the final day! Plenty of fried foods to try, rides to ride and game to play. Also check out some of the local museums, auto show and the final showing of Lion King!

What are your plans for the weekend?