Plums, Pancakes and Pizza Recipes (No, Not All Together)

If you have been following my (currently non-existent) WIAW posts over the past few months, you would have noticed that I have been keeping it pretty basic with minimal changes week to week. While I usually love mixing it up, because the summer was so busy, I just didn’t have time to think about it and kept it simple by doing what I already knew. From week to week I knew what I needed to buy, how to prep it and what all the macro (fats, carbs and protein) counts would be. It didn’t require much thinking which is how I needed it to be.

But finally (finally!!) things are slowing down a bit and I was inspired to try something new in the kitchen. This week it resulted in two really yummy recipes J Both provide a good balance between protein and carbs, and both can be modified to fit different macros, tastes and preferences. One is sweet and one is more savoury. Enjoy!

Plum and Zucchini Protein Pancake with Vanilla Icing

This recipe is a small twist in my basic Cinnamon Zucchini Protein Pancake. My parents have a plum tree in their backyard. It grows those delicious sweet and sour prune plums. At this time of year, my mom often makes a plum cake, which I love, so I wanted to find a way to recreate those flavours in a cleaner cake. The answer was a plum pancake J

Ingredients (for 1 large pancake):

Pancake:

• 1/3 cup oats
• 20g vanilla whey protein powder
• 1 tsp cinnamon (or to taste)
• ¼ cup egg whites
• 40g (about ¼ cup) shredded zucchini
• 60g (about 2) soft prune plums
• 5g walnut pieces

Icing:

• 2 TBSP fat free Greek yogurt
• 1 TBSP vanilla protein powder

Directions:

1. Pit and chop up plums. Pre-heat and spray small frying pan. Add plums and sauté on low heat until soft and slightly caramelized.
2. In a small bowl, mix the oats, protein powder and cinnamon together.
3. Add in egg whites. Mix well. Add in zucchini, plum and walnuts.
4. Pour into the pre-heated, (re)sprayed frying pan. Cook for about 3 minutes, flip, and cook other side for 2 minutes (or until done).
5. To make the icing, stir together yogurt and protein powder.
6. Ice the protein pancake with the icing and serve warm.

 

 

 

I also topped mine with some chia prune jam. It turned out exactly as I expected. The pieces of plum in the cake really tart it up, which goes well with the sweet yogurt icing. I’m thinking of tripling this recipe and trying it out in a loaf pan to see how it slices up. A perfect portable, pre-portioned and prepped high protein and carb snack! It could even be used as a pre- or quick post-gym meal.

 

Quinoa Pizza Bites/ Casserole

This recipe started out as a way to satisfy a pizza craving (while meeting my carb and protein counts for the day). While sometimes nothing but a slice will do, other times, it’s really just the flavors I want. This recipe was a way to combine those flavors (tomato sauce, cheese, garlic and oregano) in an easy to prepare and package way for one of my meals during the week.

Ingredients (for 6 servings):

• 180g (1 cup) uncooked quinoa
• 300g spinach
• 6 TBSP tomato paste
• 1 ½ cup egg whites
• 125g (about ½ cup) dry cottage cheese curds
• garlic powder, oregano and black pepper (to taste)

Directions:

1. Preheat oven to 350.
2. Cook quinoa according to package directions. When in doubt, I follow these instructions for quinoa.
3. Wilt spinach in a pan and set aside.
4. In a bowl, mix the egg whites, tomato paste and seasoning together.
5. Add in cottage cheese, cooked quinoa and spinach. Mix well.
6. Drop mixture into sprayed muffin tins or pour into sprayed 9X9 pan.
7. If making muffins, bake for 20-25. If baking in a pan, bake, covered, for about 20-25, then remove cover and bake for another 10 minutes.
8. Let cool and individually portion and package for an easy grab-and-go protein and carb filled meal.

 

This recipe turned out great! My first batch, made into muffins, were a little under seasoned, so I made sure to add more into my second batch, which I baked in a pan. This was delicious and very satisfying as a morning snack throughout the week. Depending on macros and personal tastes and preferences, parmesan cheese can be added to the mixture or melted on top for more flavor. Other “toppings” (like peppers and onions) can also be added into the mixture for different flavors and textures. The variations are endless! I might try a “Greek” inspired mix next time with feta and fresh dill!

And finally, even though I didn’t create this recipe, I had to share! I recently tried this protein and chocolate chip cookie dough brownie and almost died. It was amazing!! It uses a Quest bar, which I have heard a lot about, but haven’t tried out that much. This was a delicious way to eat it though! Mmmm.

XOXO

Jen

TBB Does Vegas!!

Last week I went on a trip of a lifetime! Yes, I’ve been to Vegas many times before (for my stagette, with the hubby, with my sister, etc), but this time was different. This I went with my coach and over 20 other beautiful TBB ladies! We came from everywhere! BC, Alberta, Ontario, Rhode Island, and Florida! Some came to compete at the WBFF Worlds show, some came for photo shoots and we all came to support each other. What an amazing team J I may have come home with one less pair of pants (I lost them somewhere out in the desert), one less curling iron, and a couple more pounds, but what a fun/ exciting/ nerve-wracking/ tiring/ once-in-a-lifetime trip! Here’s the breakdown...

 

Tuesday: Travel day

 

A week in Vegas requires a lot of prep. In the weeks leading up to the trip, I spent quite a bit of time not only planning out all my outfits (a couple for going out, some for photo shoots, something to wear (and sleep in) post-spray tan, workout gear, bathing suits, etc), but also putting together a meal plan that I could easily prep, execute and transport around Vegas. This meant figuring out what I could (and couldn’t pack) and what I would need to buy there. This also meant figuring out how to get everything into one suitcase. The verdict? Two suitcases. In any case, after paying more ridiculous “extra fees” on top of my “cheap” Allegiant flight, we were off!! I travelled down with two of my lovely teammate, Brandi and Ami J Once we got to Vegas and settled into the hotel room, we took a cab over to Whole Foods, which, conveniently, is just past the end of the strip, and picked up some fresh produce and protein for the week. Back in the room, we all did some food prep, went to the gym to get our cardio in, and then all passed out by 10. I know, crazy night in Vegas.

Tuesday: Travel day! Food is always the top priority!

Wednesday: Settling in

I pretty much had Wednesday to myself since, unlike many of the other ladies, I wasn’t doing any shoots that day. It was nice to sleep in a bit, hit the gym for some weights and cardio, prep more food, and then spend some time down at the pool. It gave me a chance just to slow down, rest up and prepare for a busy Thursday.

 

Wednesday- Settling in. Gym, food and sun-- everything I need in life :)

 

Thursday: What this has all been about

This was it! This is what I had been working toward. This was the ultimate goal! A shoot with Paul Buceta. Paul. Buceta. Open any issue of Oxygen magazine and you’ll see his name and pictures on every page. He is, without a doubt, one of the best fitness photographers in the world… and I got to shoot with him J

Thursday was a crazy day though! First, it was over to the Aria to get hair and makeup done by the fabulous ladies of 2 Chicks and Some Lipstick. Lori and Valeria were so much fun! It was such a pleasure just to meet them both, let alone get my hair and makeup done by them.

Then, it was out to the desert for a group shoot. Despite being to Vegas countless times, I realized I had never even been too far off the strip before. This was such a great opportunity to really get out there and see the desert. It was stunning. And, with storm clouds and lightening in the background (luckily we didn’t get rained on), the landscape was breath taking. After getting in a few different shots, it was time to load up and get back to the hotel for the shoot with Paul.

I didn’t know what to expect, but it all unfolded nicely J First off, he’s awesome. It was really easy to feel comfortable in front of the camera with him behind it. The time went by fast and I got some really great shots. I also definitely had the, Is this seriously my life right now?? Never in my wildest dream would I have thought I would have had this opportunity to shoot with Paul. It has inspired and motivated me to keep pushing, to keep at it, and to keep dreaming. I will shoot with him again, and next time I will come back bigger and better. I told him so.

Thursday: Photo shoot shots!

After the shoot, Ami and I celebrated by going out for a couple delectable little treats- champagne, chocolate covered strawberries, and chocolate covered pretzels. Damn you, Jean Philippe Patisserie, you will be the end of me. I also celebrated with a protein pancake covered in an unmeasured amount of Nuttzo and bananas. Cray cray!!

Then, that night, all the ladies (who weren’t competing the next day) went out for a night out on the town! Whoo hoo hoo!

 

Thursday: Post-photo shoot treats :)

 

 

Friday:  Rest and recovery

With all the scheduled shoots out of the way, Friday was a bit of a rest and recovery day for me. Again, I spent it sleeping in, hitting the gym and then laying by the pool. In essence, the perfect vacation day for me.

 

Friday: Rest and recovery

 

Friday was also awesome because the hubby was coming down to join me J J Yay! I was so happy to see him. He support me so much and we have both been so crazy and busy with just everything that has been going on this summer that it was nice to have a little time out and spend some time together. Obviously this time together involved a couple of treats. Upon his arrival we had crab cakes, pizza, wine and, for be, a nice big bowl of frozen yogurt and candy J Hahaha, some things never change.

 

Saturday: Show day!

One of the original reasons behind the trip in the first place was the WBFF Worlds show. This is one of the biggest shows of its kind with competitors from all around the world! I was excited to not only cheer on my teammates competing, but also to see all of the other fitness models that I have been following in the magazines and online over the years. I watched the show in amazement. The guys (omg, the guys!) and the girls!! Wow. Just the dedication and hard work represented on that stage was inspiring. And this isn’t just any old show, this is one of the biggest and the best. There’s the glitziest of the glitzy bikinis, sparkly evening gowns and even theme wear. Wow! Everything over the top and spectacular. Watching the show made me start thinking about my own competition plans… Hmmm…

 

Saturday: Show day! Pics from the WBFF Worlds

I also got to meet Andreia Brazier. She has been one of my biggest fit-spirations over the year. And, there she was. She also placed first :)

 

 

 

Sunday: Pool party!

Sunday was spent poolside (and in the pool) at Wet Republic. After months of prepping, and food plans and training, it was time party it up VIP style! The afternoon was filled with a little drinking, some dancing and a lot of fun. I love these ladies!!

 

Sunday: Funday!! Me with the hubby, my coach, a big bottle of vodka and some teammates

 

More Sunday Funday! Me with Paul Buceta, and teammates Heather and Ami. I heart these ladies!!

After a nap and cleaning ourselves up a little, the hubby and I went out for a very nice dinner at Gordon Ramsay’s Steakhouse. That Gordon Ramsay, I’ll tell ya, he knows a thing or two about running a nice restaurant. He should think about getting his own show (or four). Seriously, I cannot say enough great things about the amazing experience we had at the restaurant. Every detail, every morsel of food, everything, was just divine! I even ordered off menu (I’m not a meat person), and had a “vegetarian wellington.” It was superb!

Sunday Dinner: Sooooo good!



 

Monday: Leaving Las Vegas

After stocking up on a couple more off-plan treats (in the form of candy) for the plane ride, Monday was spent traveling home. We ended the vacation with one more dinner out, sushi, and then got right back at it.

 

Up next!

Tuesday I fell right back into my routine, prepped all my meals and got back to the gym. Vegas was fun, but I am happy to be back at it.

Competition wise, I am still figuring it out. I’m probably, probably, done for this year. When I compete again, I was to come with something different. I want to come back with something bigger and better. I’m learning that this takes time. Time I’ve got. I am committed to keep at it and see where I end up.

Training and diet wise, I’m keeping up with that too. Some people have asked me if I’m “taking a break” or “easing up a bit.” Breaking from what? I love what I am doing and how it makes me feel. Yep, it can be a lot of work planning and preparing and sometimes it’s nice to have a break from all of that, but a break from training and eating clean?? No way! My body and my mind are craving it. Putting in this time and effort to properly fuel and condition my body is treating it. I want to keep at it. I need to keep at it.

Other plans? This summer has just been so busy. From moving, to Napa, to Chicago and then Vegas, the past couple of months have been a whirlwind! Moving into the fall things should start to calm down a bit more and I really want to focus on building a bigger and better me. What does that mean? Well, a couple different things, but nothing that I am ready to reveal yet. Something has started, and this is only the beginning. I can’t wait to see what’s up next! If anyone had told me what this past year was going to be like 12 months ago, I wouldn’t have believed it. That makes me excited to see what will happen next!!

XOXO

Jen

Bad Habits

As hard as I try to be good (I’m a people pleaser by nature, which I am desperately trying to overcome), sometimes I’m bad. As pointed out in a comment on my last post, I have a bad habit. A very bad habit. A habit that is unhealthy and even dangerous. I microwave my food in plastic containers- a lot. Often a few times a day. The worst part, I know this is bad. I know all about BPAs and that chemicals can seep into my food. I’ve seen the Facebook posts and rants and links about how horrible plastic containers and drinking from plastic bottles can be (I do that too- eek!). So why do I do it? Convenience (read: laziness), I guess. And that’s not a good excuse. #noexcuses, right? So what am I going to do about it?? Well, as a start, I am certainly going to make a better effort to microwave my food on glass dishes. That seems easy enough. And, I might also look into investing in a set of glass containers that I can use to pack and store all my meals in... Although that would mean even more heavy stuff to lug around L See?? Laziness, again. That’s not an excuse. In any case, if anyone has any suggestions of what brands are good or where to buy some glass containers, lemme know. And thank you, Mrs. Anonymous, for making me aware of this bad habit :)

And, while we are on the topic, I thought I’d share another one of my bad habits… (and, clearly, I have many others, but let's not get carried away here). I have noticed lately I have become fairly addicted coffee. Actually, that’s not even it. I’m not ‘addicted’ per se, more just obsessed (although, how can you not be when there’s a Starbucks in your face around every corner… literally?). I can function without it (well, I am definitely dependent on that first cup in the morning – I do need that – but for the rest of the day I am fine and usually just get a decaf anyway), but for some reason, I always want it. And I think, aside from it being a delicious and dreamy beverage (mmmm, coffee), I’m using it as either a distraction (i.e. “I need a break, let’s go get a cup of coffee”) or as a replacement for other treats since coffee is so satisfying and fits easily into my meal plan (I drink it black with no sweetener). Sure, it’s not the worst thing in the world (aside from the expense- $4 for a grande (of course it would have to be a grande) Americano?? That adds up fast!), but it is a mindless (bad) habit. Something I do without even thinking about. I could also be replacing that habit with something healthier, like just drinking water and saving money. Huh, what a novel concept. Ha!

How can something this nice be bad for me??

 

The good news is, however, good habits can form just like bad habits J There are many things that I have started doing over the past year that took a little while to get into, but now are just things I do mindlessly. For example, packing my gym clothes with me, every day, no matter where I go. It just makes it easier. Or taking my food with me, every day, no matter where I go. It used to be one of those things that made me feel a little awkward, but now I’m whipping containers (damn it, those plastic containers) where ever I go. On the bus, on the ferry, at the gym, at family dinners, and even at the baseball game (true story, see the pic below… it was actually a whole purse of food).

On the ferry

At the gym

In my purse

 

I don’t even care. #whateverittakes I do it without even thinking about it now. Just like those small bad habits, these repetitive small good habits will make a difference.

What kind of difference are you making?

XOXO
Jen

WIAW: What I Have Not Only Been Eating, But Also What I Have Been Doing Wednesday

Whoooo hooo! After a brief hiatus, I’m finally back for What I Ate Wednesday, but let’s make it, What I Have Not Only Been Eating, But Also What I Have Been Doing Wednesday. With so much going on, life has just been a little bit cray, cray lately. But first, the food!

Here is what this week’s daily menu is looking like. I’m eating so much/ so often, that I couldn’t fit it all into one collage. Hahaha.

Morning meals and lunch:

 

M1: The same ol’ porridge and eggs with coconut oil. Nope, not sick of this yet. Still a delicious way to start off the mornings.

M2: I like to call this one "frittata in a cup". It’s a new guy on the menu this week. I essentially pack a 2 cup sized Ziploc container full of veggies (well, yams, oats and spinach with some hot chili flakes), then pour a ½ cup egg whites over it all and pop it all into the microwave for a minute. It comes out so yummy. I also top it with a little more coconut oil.

M3: Pre-workout snack. Since I have been going to the gym at lunch to do my weights workout, I eat my pre-workout protein and oat muffin before I go. So easy. Just oats and protein powder mixed with egg whites and baked in the microwave for 54 seconds (exactly). It comes out smelling and tasting like a dreamy piece of chocolate cake. Such a great carb and protein combo.

 

M4: Tilapia, rice and broccoli salad topped with avocado and lemon juice (and more hot chili flakes). This is a slight modification of what I was previously eating for lunch. I get my post-weights carbs and protein in the most delicious (and fast) way.

Afternoon and evening meals:

 

 

M5: Chicken, beans and oats. Exactly what it sounds like, but really satisfying for some reason.

M6: Quinoa with chicken and stir fried vegetables. Tonight I topped it with some avocado, but I have also used Udo’s oil.

M7: Chocolate blueberry “ice cream.” One of the best summertime treats. Frozen blueberries blended with chocolate casein and cocoa powder. That’s it. That’s all. But so delicious and a perfect bedtime snack.

So, that’s what’s been going on with my food. As you can see, I have been trying to switch it up a bit, but am still keeping it pretty basic and simple. I like simple. Whatever is easiest for my Sunday prep. Here’s a couple of pics what that looked like on the weekend.

 

 

Training-wise, I have just been keeping at it, doing whatever I can do to get it all in. Right now I am on a 6 day a week weight and cardio plan. As I mentioned above, most days I am able to get into the gym on my lunch break to do my weights workout (it’s legs day tomorrow), and then head right back there after work to get my 30 minutes of cardio in. It may seem a little crazy/ obsessive/ too much to get going to the gym twice in one day (and I do sometimes get strange looks from the staff- haha), but it’s really the best for many reasons:

1. It gets me off my butt and out of the office at lunch which is a nice physical and mental break from sitting and staring at a computer for hours on end;
2. Instead of one long workout, it’s two smaller work outs which, scheduling and timing wise makes it much easier to fit in; and
3. It splits my weights workout from my cardio workout and allows me to properly refuel and recover in between sessions which helps with muscle growth J

See, all good things. I have definitely seen some changes in my muscles. Here's a sneaky shot at the gym. Check out the bicep vein J J NBD.

 

 

 

The downside to the new gym plan- I have to get on public transit after sweating my face off in the gym. I’m still not sure how I feel about this. On one hand I think, “Whatever it takes, no excuses” and “I am still, by far, not the worst smelling person on the skytrain.” And, on the other hand, I am slightly embarrassed and aware that I may just be the second worst smelling person on the train. But, you know what, after years of taking public transit, and tolerating the weird smells and disgusting behaviours of others, maybe it’s my turn to be that person on the train, right?? Thoughts?

Today for cardio, however, I went for a run in the watershed with my dad J Nothing, no treadmill or stepmill or whatever can compare to that. Pure bliss.

 

In other news, since I posted last, I have also been to Chicago and back. Yay Chicago, I love that city!! We had an amazing trip, and the food (we’re talking pizza, deep dish cookie pizzas, and lobster macaroni and cheese) and fun deserves a post of it’s own. I will however, quickly point out that although I may have indulged a little too much, I also kept up with all my training J Our hotel was actually located in an athletic club. #noexcuses

And, the countdown to Vegas is on!! Only 13 more sleeps until I leave. Things are getting real! Photoshoots are booked, tickets to the WBFF Pro Show are purchased (I cannot wait to cheer all the Team Blessed Bodies ladies on plus see all the girls I follow online!! It'll be a who's who of the fitness industry) and pool party is booked! A lot more prep and planning to go, but it is all coming together. More deets soon.

XOXO

Jen

Happy Anniversary- To Me!

Today, July 15, marks my one year anniversary with FitnessPrint and Team Blessed Bodies. It has been a year of change, of dedication and self-discovery. Reflecting on from where I started – too scared/ embarrassed/ nervous/ unsure to even say “I want to do a fitness competition” out loud (seriously, even writing it in an email made me feel sick and ridiculous) – to competing in 3 shows, I know I have grown in more ways than I can even recognize. I’ve found and followed a passion for food and fitness, trained hard and heavy, pushed my mind and body beyond its limits, learned to support and encourage without feeling threatened, discovered a disturbing affinity to Enrique Iglesias and Justin Bieber lyrics, and became hungry for more!  

And, when I think of all the things that I have done and achieved, I know I couldn’t have done it alone. I have been surrounded by the most supportive and encouraging people. First and foremost, my hubby Bryan. I cannot even count all the ways in which he has been there for me. From spending Friday nights grocery shopping, to calling friends hosting dinner parties ahead of time to let them know of “my situation” (i.e. I’ll be bringing and eating out of my own Tupperware), to driving me to tanning appointments (I stress while driving and cannot be sweating when sprayed), to not complaining when I say “5 more minutes” when it’s actually 20 (okay 30) more minutes, to being neglected for 12 hours straight when I hit the gym right after work. He has been nothing but encouraging and supportive. I could not ask for anything more.



Bryan supporting me at the NPAA show in May :)

I have also been blessed beyond belief to have found such an amazing coach, Fatima Leite Kusch and the team she has created. I haven’t written about them much here, but seriously, the all the Blessed Bodies ladies are so amazing and each of them in their own way have inspired and motivated me to keep on going. When I am struggling to get out that last rep, or talking myself out of doing cardio, I think of all the other girls on the team getting it done with whatever they have going on in their lives. There are moms (one with 5 kids!!), college students (even a girl in med school!), older women, younger women, some women with weight to gain and others with weight to lose, women who are training for their first competition, for their pro card or their first pro show and women who just do to do it. It’s truly awe inspiring. Every day I am so thankful and honoured to be a part of this team. They have strengthened me in more ways than one.

If the past year is any indication of what’s to come, then the sky truly is the limit. Never could I have imagined a year with so much strength, so much growth, and so many opportunities. It has truly changed the way I see the world (ugh, see?? This is the cheesy inspirational quote/ cliché thing I was talking about).  

 

 

 

Team Blessed Bodies at the Bust a Move fundraiser. Big muscles and big hearts.

 

Here’s to wishing for many, many more!

XOXO

Jen

 

WIAWA: What I Ate… While Away :)

Whoa, life has been busy lately. Since moving two weeks ago, I have been to 7 different gyms (I felt like Goldilocks- needed to find one just right); to Napa and back, to Thetis Island and back; planning, preparing and prepping all my meals; working fulltime; and, in the middle of all of this, I have started taking an online course with the University of California on nutrition and disease (which is super interesting). I also have a couple of other things up my sleeve, but can’t reveal anything quite yet. So much is going on, but the sun is out which makes everything just that much easier :)

It’s Wednesday. Usually I would do a quick check in to post what I ate, but there really hasn’t been too much of a change since my last WIAW post mainly because I have just been keeping the menu the same to make planning and prepping easier. I know what I am making, what I have to buy and how it all totals up. Not too much thinking is involved, which is exactly what I need right now.

So, instead, this Wednesday, I thought that I would share what I have been eating while away. One of hardest things to do when away from home (for either business or pleasure) is to stay on track with the food plan. First, there’s the mentality of “I am on vacation, I should eat whatever I want,” which can be troublesome. Of course, vacations do usually mean a time for some indulgences and treats, but why hurt your body and undo all your progress just because you’re away? That doesn’t seem like a vacation. Taking the time to properly feed your body is a treat and what your body wants- and makes you feel good J Secondly, food is not always immediately available on vacation. Depending on where you are, where you are staying, and the time of day, grabbing a snack (healthy or not) may be difficult, if not impossible. And, eating out all the time gets expensive! Finally, going in with a plan and being prepared makes is so much easier to stay on track and avoid temptations. If you have put the time and effort into bringing your own food, it’s just that much easier to stay committed. #noexcuses.

Since May, I have been to Vegas with my sister, Napa Valley with girlfriends for a stagette, and Thetis Island with the hubby for a wedding. For each of these trips, I planned a menu ahead, prepped meals and packed snacks. Even when faced with various restrictions, such as crossing international boarders, flying, or not having refrigeration, it is possible. You can do it- I did! Below are the details from each trip with examples of what I ate while away.

Vegas: Keeping it Clean in Sin City

When planning any meal plan, I always start with the same questions. First, what do I need? I need proteins, carbs and healthy fats. Next, what am I working with? What are my constraints?

Well, this trip included crossing the US border (so no fresh fruits or vegetables) and flying (so no liquids- which, to note, apparently includes yogurt L I learned that the hard way while in the security line up). Also, once arriving at the hotel, I may or may not have access to a fridge and I definitely won’t have a stove.

So, what am I left with?

Well, for carb sources, oats is an easy one. Delicious, nutritious and portable. I can even pre-portion out bags, and mix with some protein powder for an on-the-go meal (as long as I have access to hot water, which, you’d think be easy enough). I can also bake a batch of my protein muffins to pack as well. You can also buy these handy dandy pre-portioned and packed bags that even come with a measuring pouch so you know how much water to add. Someone was thinking.

For proteins, the obvious is protein powder. Again, delicious, nutrition and versatile. I can pre-portion out servings or even just bring a tub to scoop out of. I can mix it with water (or coffee!), stir into my oats or mix it with yogurt. Enough said. Beyond that, however, proteins get a little trickier. My usual choices, chicken, fish, and eggs don’t travel well (for obvious reasons) and probably won’t make it through the boarder, or on a plane. This one requires a little more creativity…

Healthy fats are easy to pack, with lots of options. There are nuts (almonds, walnuts, mixed nuts), flax seeds and chia seeds. All can also be mixed with oats (and protein powder!) to make a balanced, travel friendly meal.

Once figuring out the basics, I realized I probably wouldn’t want to live on oatmeal, protein shakes and nuts for four days, so started to look into grocery store options in Vegas. Guess what!? There’s a Whole Foods a couple miles from the airport. Easy peasy. That opens up a whole new host of options- like fresh fruits and vegetables, egg whites and yogurt. After confirming there would be a microwave in the room (which seems fairly standard nowadays), I started planning my meals. Here is what I came up with:

• Meal 1 (pre-workout): Protein muffins (packed in my luggage frozen)
• Meal 2 (post-workout): Oatmeal with protein powder and flax seeds with a side of egg whites
• Meal 3: Salad with avocado and tuna
• Meal 4: Yogurt and berries
• Meal 5: Apple and almonds

Prep-wise, I brought the oatmeal, flax seeds, nuts and protein powder from home and bought a carton of egg whites, salad mix, avocados, tuna, yogurt and fruit at Whole Foods on the way to the hotel from the airport. Sure that added a little bit of time and expense onto the taxi ride, but the extra $20 was well worth it and would have easily been spent of food if I was buying my breakfast, lunches and snacks poolside at the hotel. I did also have to plan ahead and brought a couple containers and plastic utensils to make sure I had something to eat with in the room, although, it is easy enough to find around the hotel too. Forget the minibar, here’s what our well stocked room looked like:

I also left room in the menu to enjoy a few dinners out (with a couple glasses of wine) which was nice :)

And, it was all worth it. Not only did I have an enjoyable, relaxing and memorable vacation, I was also able to keep up with my training and stay on track which was very important as I was only 4 weeks out from my second competition of the season. 

 

Yay for eating clean and training mean in Vegas!

 

Napa Valley: Oatmeal and rice cakes with a side of wine?

A couple of weekend ago, I got to visit Napa Valley on a stagette with my beautiful friend Katherine :)

 

 

Obviously, Napa Valley = wine. And I may be known to love a glass, or two, of red, so I was stoked for this trip. I’m not currently “on season” and training for a show, but I want to keep up with my training and food plan because (a) I am working on Operation Bigger, Better, Stronger; (b) I am prepping for some MAJOR opportunities coming up (more of the stuff I can’t reveal quite yet) and I want to bring my best, and (c) for all the other reasons listed above. I demand a lot from my body and it feels better when I treat it right.

 

The tricky aspect of this trip, in addition to crossing international borders and airport security, was the lack of control. I didn’t plan this trip, it wasn’t my stagette, and there were 10 other ladies. Who knows what we’d get up to (and we got up to a lot :P) or where we would end up (over the four nights away we stayed in 3 different hotels). The good news is that I could control what I ate by bringing my food with me. So, I packed up a little bag of goodies:

 

 

In addition to the protein powder and oatmeal I took to Vegas, I also brought whole grain crackers and rice cakes for carbs, flax seeds and nut butters for fats, and some Vega and veggie-based bars to help round out the nutrition since I couldn’t bring fresh fruit with me (although, I was able to find apples and bananas along the way- either in airports, at Starbucks, or in the hotel). Having all of this on hand was awesome, as I was able to eat something immediately after my morning workouts and have things in my purse to eat throughout the day when we were out and about. 

Of course, when in Rome… I did also allow some room in my food plan for wine and some tasty meals out, one of the best being at this Italian place Ca'Momi Enoteca.  It was soooo delicious that I had two appys (to myself) and a whole pizza. Hahaha. I’m still dreaming about all of this:

 

 

Mmmmm. All, so good. And yes, while a little (okay, a lot) indulgent, overall, I was able to keep it on track most of the time, but still fit in a few treats- the best of both worlds :)

Thetis Island: Back to the Basics

This was a trip I was really looking forward to (although, I was really looking forward to all of them). But this trip was more like a little retreat. We were going for a wedding, but made a weekend out of it. Thetis Island is one of the southern gulf islands just off the west coast of B.C. and it. Was. Beautiful! Luckily, we had found a nice little cottage to rent that had a full kitchen, and we weren’t crossing any borders, or taking a plane (just two ferries and a bit of a drive), which meant I could take anything I wanted to eat!! Yay! This made things much easier. I created a menu and packed up a whole box and cooler with fresh veggies and fruit, nut butters, eggs, and yogurt.

 

 

I also had prepped some of the meals at home the night before to have them grab and go so I could eat them anywhere.

On the ferry:

In the car:

At the picnic table:

 

Anywhere. This made it so easy. #noexcuses and lots of time to enjoy the scenery.

 

And, even though I had planned and prepped all of that, I still couldn’t resist the fresh berries at the produce stand and bought some blueberries, cherries and peppers.

Again, I also allowed for some treats at the wedding. No alcohol, but a little bit of cheese and crackers, and a chocolate covered strawberry… or 5 of them. I couldn’t help it. They’re my favs :)

 

Anyway, the point of this WIAWA post is to share some ideas for keeping on track while travelling. It’s funny, even though I have now been through this a few times, it is still a little daunting and takes a little figuring when a new trip comes up. Next week I’ll be heading to Chicago (yay! I looooove Chicago) for a few nights. So, again, I’ll be faced with crossing international borders and airport security and I am already stressing about what to bring. BUT, I know it can be done, and I will do it. Sure, it’s not always easy, but it’s worth it.

 

XOXO

J