Email Newsletter icon, E-mail Newsletter icon, Email List icon, E-mail List icon SIGN UP NOW and get free monthly articles, recipes, and solutions for vibrant health!

Tuesday, November 24, 2009

It has been a few months since I posted here and it's about time to start again.... I will not be posting my daily food journal but will be adding different articles, recipes, and whatever else I come across that may be useful to my clients...

First, I'd like to share some strategies for surviving the holidays without gaining weight from Rachel Cosgrove, author of The Female Body Breakthrough which I've been reading and re-reading over the last week ... there are so many articles all over right now about what to do on Thanksgiving day but what about throughout the holiday season? As you all know, I'm a fan of 90% meals, or making 9 out of every 10 meals compliant whether that's following the Precision Nutrition rules or eating according to your Metabolic Type.

Rachel's suggestions:

"1. Think ahead the next 7 weeks through the holidays. What splurges should you absolutely plan on? We actually as a group pulled out a calendar and figured out that we had 43 days left to get through the holidays (as of Thursday last week). At 5 meals a day, that is 215 meals which means you have 21.5 meals over the next 7 weeks that you can splurge on and still see your body change. So over the holidays one of the strategies is instead of looking at a week at a time, look at the next 2 months and think ahead. We went through the calendar and put an X on each meal we knew we needed to plan a splurge. We put two X's on Thanksgiving and an X the day before and an X the day after. Then we put 8 X's for either each night of Hannukah or to use over Christmas eve and Christmas day since for most people 5 X's on Christmas day is not unheard of and having 3 on Christmas Eve wouldn't be out of the question. We put an X on one day in December as a baking day and we put an X on every Saturday night in December. This still left us with about 3 X's to use how we choose and we decided to keep them in our back pocket for those unexpected occasions that pop up over the holidays.

Bottom Line- You can enjoy every food you love, every experience you want to have and everything about the holidays and not completely blow it. Planning ahead is the key and having a strategy. Pull out your journal or calendar and put your X's in place now and commit to sticking to splurging where there is an X and otherwise eating clean, foods that make you feel good 90% of the next 7 weeks.

2. Most people go into black and white thinking, on or off, good or bad....or maybe this sounds familiar, "I may as well not even try and just start in January." DO NOT DO THIS! You will be sorry when you have an extra 5-10 pounds to drop in January. Instead plan ahead by using the above strategy and come out of the holidays feeling fabulous at your New Years Eve party!

3. Don't drop your workouts this time of year. The only reason you can have 21 splurges and still change your body is because you are consistent with your workouts and keeping your metabolism revving. Make a commitment to get to the gym at least twice a week and I would recommend getting it done early before anything else gets in the way. "

Friday, July 17, 2009

meal 1 - chocolate whey protein shake with a tbsp almond butter, strawberries

snack - string cheese

meal 2 - 1 cup lentils, 1 cup ground beef

meal 3 - lettuce, about a cup of peas, steamed chicken all topped with about 1 tbsp mustard

snack - apple

meal 4 - about 1/2 cup cottage cheese, 1/2 cup chocolate ice cream, 4 crackers with cheese

Thursday, July 16, 2009

meal 1 - 5:30am - protein shake with 1 scoop chocolate whey, 1 tbsp almond butter

meal 2 - 8:30am - 1/2 cup lentils, 1/2 cup ground beef (trader joe's organic grass fed deliciousness), 1 tsp mustard, iced coffee plain

meal 3 - 10:30am - 1 cup lentils, 1 cup ground beef, some guac = yum!

snack - string cheese

meal 4 - peas, chicken

meal 5 - lentils and ground beef again, 5 crackers with cheese, 1 beer

I was up for 20 hours today so I think there may have been a few other snacks but I already forgot! I ate well though.
Wednesday, July 15, 2009

meal 1 - 1/2 cup cottage cheese, 1/4 scoop protein powder, 1 tbsp almond butter - actually pretty gross but it kept me full for a while, strawberries

snack - string cheese, apple

meal 2 - whole wheat pasta with turkey bolognese from whole foods

snack - string cheese, baggie of almonds, coffee ice cream

really wasn't that hungry today and my lunch was a fairly large portion that kept me full for hours

activity - teaching a group exercise class
Tuesday, July 14, 2009

meal 1 - 1/2 sprouted grain english muffin with almond butter (at 4:45am!)

meal 2 - other 1/2 of muffin with 1 egg

snack - bites of cheddar cheese,salad with romaine lettuce, brushetta mix

meal 3 - 1/2 cup cottage cheese with 1/4 scoop protein powder, strawberries

meal 4 - string cheese with 2 turkey slices, cottage cheese

snack - coffee ice cream

Tuesday, July 14, 2009

Monday, July 13, 2009

meal 1 - shredded carrots, turkey, 1 slice homemade bread with almond butter

workout - 10 min run, 30 min walk, 45 min bike ride, 10 min swim

meal 2 - 2 glasses champagne, 1/2 cup brown rice, 1 chicken breast, sauteed mushrooms, red bell peppers, zucchini, 3 glasses red wine

dessert - mom's homemade strawberry tart

snack - 1 oz cheddar cheese
Sunday, July 12, 2009

workout - 3 TRX circuits

meal 1 - 1 cup yogurt with 1/8 cup walnuts and about 2 tbsp shredded coconut

meal 2 - chocolate almond croissant with small coffee, bites of french bread

meal 3 - family picnic - tomato basil and mozarella salad, egg salad, 3 slices turkey, brie, 2 slices french bread, 1 1/2 glasses wine

snack- chocolate mousse, bites of eclair, bites of strawberry tart, 1 glass wine

meal 4 - 2 cups watermelon, 1/2 nectarine, a few slices turkey

activity - walking 20 mins before and after dessert

Saturday, July 11, 2009

meal 1 - mom's homemade yogurt with 1 tbsp ground flaxseed and a few pieces of fruit, piece of mom's bread with almond butter and a little bit of homemade jam

meal 2 - shredded carrots with homemade vinaigrette, sandwhich with 1 slice cheddar and a few slices turkey

workout - TRX circuit x3, walk around Lafayette Reservoir

snack -2 spoonfuls of mom's chocolate mousse, serving of cherries

meal 3 - lettuce, spinach, carrots with vinaigrette, about 6-8 oz grilled trout, 1/2 potato, 3 spoonfuls chocolate mousse, 1/2 glass red wine
Friday, July 10, 2009

meal 1 - protein shake - 1 scoop chocolate whey, 1 tbsp psyllium husk, 1 tbsp almond butter

meal 2 - sauteed carrots, spinach, mushrooms, 2 eggs, crumbled goat cheese

snack - serving of cherries on airplane

meal 3 - lettuce, tomato, beets, red bell pepper, broccoli, mushrooms, a little each of egg salad, tuna salad, chicken salad at my dad's work's cafe - all their food is local and fresh and delicious!

snack - green apple, serving of almonds

meal 4 - egg souffle with broccoli and red bell pepper, a few slices peppered turkey, piece of toast - mom's homemade bread, a few pieces of chocolate

workout - 15 minute run, 20 minute walk

Thursday, July 9, 2009

meal 1 - sauteed mushrooms, shredded carrots, spinach, 4 oz ground turkey, 1 egg, crumbled goat cheese

workout - weights

meal 2 - chocolate whey protein shake with 2 tbsp almond butter

snack - serving cherries

activity - 15 min swim

snack - green apple

meal 3 - romaine lettuce, ground turkey, brushetta mix as dressing

snack - green apple, iced mocha

meal 4 - veggie burger, ground turkey

meal 5 - 1/2 chipotle burrito bowl - beans, chicken, salsa, lettuce, guacamole

Wednesday, July 8, 2009

meal 1 - sauteed mushrooms, shredded carrots, spinach, sundried tomato chicken sausage from TJ's, 1 egg, all topped with a few goat cheese crumbles

snack - serving of strawberries

workout - weights, 5 treadmill sprints

meal 2 - 1/2 cup rice, 1 cup TJ's arrabiata (yummy marinara) sauce, sundried tomato chicken sausage

snack - handful of cherries

activity - swimming about 20 mins

meal 3 - romaine lettuce, ground turkey, tomatoes, brushetta mix

snack - handful of blueberries

snack - few bites of ground turkey, 6 chocolate pretzels, and 1/2 of a small gelato

Monday, June 29, 2009

meal 1 - protein shake w/1 tbsp almond butter

meal 2 - chocolate chip pancake, 1 cup raw whole milk

meal 3 - chicken spinach wrap

meal 4 - egg salad sandwhich w/ 1 slice whole wheat bread

meal 5 - 1 cup ground beef chili, 1 glass red wine

activity today - 20 minute walk

Thursday, June 25, 2009

meal 1 - mocha shake - cup of coffee with serving of chocolate whey protein powder

workout - took my friend Jessica's bootcamp at Mission Bay at 5:15!

snack - about 3/4 cup greek yogurt, pureed strawberries, a handful of blueberries and raspberries, white nectarine

meal 2 - small sprouted grain tortilla with 2 slices peppered turkey, 1 egg, little bit of brushetta and crumbled goat cheese - yum

to be continued

Wednesday, June 24, 2009

meal 1 - 3 strips turkey bacon, 2 eggs, 1/2 avocado

snack - larabar

meal 2 - sprouted grain tortilla with lettuce, shredded carrots, and fish salad from whole foods (fish, mayo, celery, onions)

snack - chocolate bar

meal 3 - about a cup of ground beef chili, 1/2 cup raw veggie juice, 1 tbsp fish oil

meal 4 - baby romaine lettuce, shredded carrots, grape tomatoes, cucumber, fish salad - so refreshing

snack - 1/2 of a small cup of gelato from whole foods, little homemade quesadilla - 1/2 sprouted grain tortilla with 1/8 cup cheese - 90 cals

Tuesday, June 23, 2009

meal 1 - 1/2 cup raw veggie juice, about a cup of chicken curry leftovers

meal 2 - about 4 oz tri tip steak (grass-fed beef from Henry's) , 2 eggs, 1/2 avocado

snack - 1 chocolate bar (purely emotional craving)

meal 3 - 1 baggie almonds with a handful of blueberries, handful of raspberries, and a white nectarine

meal 4 - baby romaine lettuce, bell peppers, grape tomatoes, shredded carrots tossed with a bit of olive oil and balsamic vinegar, about 2 cups of homemade chili (grass-fed ground beef, 3 kinds of beans, tomatoes)

activity - biking to and from work

snack - chocolate, a few bites of turkey meatloaf, a few pumpkin seeds

Monday, June 22, 2009

meal 1 - 1/2 cup raw veggie juice from farmer's market, 2 eggs, 2 slices turkey, 5 strawberries, handful of blueberries, bell peppers, 1 tbsp fish oil

meal 2 - 1/2 Chipotle burrito bowl (leftover from last night) with a small sprouted grain tortilla

snack - 2 servings peanut butter pretzels and 4 chocolate covered macadamia nuts dived between before and after workout (Henry's has these in the bulk bins so this is the only amount I bought... otherwise I could eat a whole bag)

workout 1 - K-sport class at Fit downtown - awesome class - intervals, plyometrics, kinesis training

meal 3 - serving sliced peppered turkey, Dr Praeger's california veggie burger

workout 2 - 4 intervals on erg, 5 mins jump rope w/30 sec rest in between each minute

meal 4 - tom ka soup, Chiang Mai platter at Amarin Thai - chicken yellow curry, spinach noodles

Sunday, June 21, 2009

meal 1 - paella leftovers, 1 tbsp fish oil

workout 1 - 45 mins swimming

snacks - bites at farmer's market - iced coffee, coconut pancakes, fruit, dipping sauces

workout 2 - spent 3 hours at the gym while Ryan was working out before his last weigh-in for his Biggest Loser contest at work - his team won; did total body circuits, infrared sauna

meal 2 - optimal nutrition bar during workout 2

snack - green apple

meal 3 - about 2 cups leftover paella

meal 4 - 1/2 Chipotle burrito bowl - beans, chicken, tomato salsa, corn salsa, lettuce, guacamole

meal 1 - sprouted grain tortilla with scrambled eggs, 2 slices turkey, brushetta mix

meal 2 - almonds + green apple

workout - about 20 mins TRX

meal 3 - cheddar mushroom buffalo burger, bell peppers with hummus

snack - too many chocolate chips

meal 4 - sprouted grain tortilla with almond butter

workout - 15 minute run

meal 5 - planned 20% meal - 3 glasses wine, 2 glasses sangria, about 2 servings pepper kettle chips, at cafe sevilla - salad, paella, espresso creme brulee

Friday, June 19, 2009

meal 1 - 1 cup veggie juice, sauteed 2 slices turkey, 1 apple, 1/8 cup walnuts

meal 2 - lentils, 2 slices turkey, bell peppers with hummus

snack - iced coffee w/a splash of milk and 1 tsp sugar (made at home), 1 Vans wheat free waffle topped with almond butter

workout 1 - 25 mins focus on lower body

meal 3 - chocolate whey protein shake

workout 2 - full body workout on the TRX

meal 4 - baby romaine lettuce, shredded carrots, grape tomatoes, crumbled goat cheese with a splash of olive oil and balsamic vinegar, yellow squash, zucchini, mushrooms sauteed in coconut oil, cheddar mushroom buffalo burger, 2 tbsp chocolate chips

meal 1 - 1 cup veggie juice, sauteed veggies w/ground turkey w/crumbled goat cheese

workout - Ryan's class at Fitness Quest 10 - always a good butt-kicking workout

meal 2 - post-workout shake - vanilla whey protein, pureed strawberries, 1 tbsp orange flavored fish oil

meal 3 - sprouted grain tortilla (Ezekiel, the small size) w/ ground turkey, lettuce, shredded carrots, guacamole

snack - 3/4 cup yogurt w/strawberries, blueberries, 2 tbsp chocolate chips

meal 4 - bell peppers w/roasted garlic hummus, lentils, 2 slices turkey (Trader Joe's roasted turkey - no added nitrates or MSG or other chemicals), 1 chocolate chip cookie

meal 5 - same as meal 4

Wednesday, June 17, 2009

Top 10 Subversive Nutrition Facts

This is from Dr. Jonny Bowden's newsletter:

1. The food pyramid is not for everyone. The idea that we need 6-11 daily servings of grains, breads and cereals is patent nonsense for most people. For many people the overconsumption of these foods leads to bloat, fat and ill-health.

2. There is no perfect diet. Some people do fabulously well on vegetarian diets and some people crash and burn. One size only fits people who come in that size.

3. All lower carb diets are not the same.There are many ways to get the healthful, weight-reducing benefits of a lower carb diet besides the original Atkins plan.

4. Stress can make you fat. The stress hormone cortisol leads to carbohydrate cravings and overeating, as well as to abdominal fat.

5. Managing insulin levels might just be your most important anti-aging strategy. Balance this all-important hormone and you will almost always see improvement in cholesterol and blood pressure, and reduce your risk for Type ll Diabetes. Protein at every meal, good fats and less carbohydrates can help accomplish this.

6. There are different metabolic types. Some of us are Jaguars and some of us are SUV’s... you need to match the right kind of gas (food) with the right kind of engine (metabolism).

7. The idea that a balanced diet will provide you with everything you need is woefully out of date. It’s possible to have “minimum wage” health without supplements, but it’s virtually impossible to have optimal health without them.

8. Blood type can make a difference (but it’s not the only thing to base a diet on). Some blood types are far more likely to be allergic or sensitive to certain foods. Type O’s for example, are far more likely than other types to be hypersensitive to dairy.

9. When it comes to heart disease, we’ve been way overemphasizing cholesterol. Cholesterol is not the whole picture- it may not even be the most important part of the picture. The ratio of triglycerides to HDL, for example is a much better predictor of heart disease than just your cholesterol number.

10. Doctors generally know no more about nutrition and supplements than you do. The average doctor knows less about nutrition than you do. Most medical schools teach zero hours of nutrition, and in fact, subtly communicate an anti-nutritional bias.
meal 1 - cup green juice, lentils + ground turkey + guacamole

meal 2 - chocolate whey protein shake w/ 1 tbsp almond butter

workout 1 - weights, mostly upper body, about 30 mins

meal 3 - about 1/2 cup fruit - cherries, strawberry, watermelon, little salad with feta cheese and bell peppers, 1/2 omelet with roasted turkey, sundried tomatoes, spinach, mozarella, piece of toast, and cappucino

meal 4 - other 1/2 of omelet topped with guacamole, chocolate chip cookie

meal 5 - lentils + ground turkey + guacamole, 1 tsp almond butter

snack - handful of trail mix

workout 2 - about 15 mins full body, 5 mins kettlebells

Tuesday, June 16, 2009

meal 1 - about 4 oz steak and 2 eggs in butter

activity - walk down to Blacks beach and HIKE back up

meal 2 - sprouted grain tortilla with lettuce, shredded carrots, ground turkey, guacamole, 5 squares chocolate

meal 3 - cup Amy's organic vegetable chili w/ground turkey

workout - weights, full body circuits

meal 4- 1/2 cup lentils, ground turkey, guacamole

meal 5 - cup Amy's organic vegetable chili w/ground turkey

snack - some yogurt with blueberries and pureed strawberries

Monday, June 15, 2009

meal 1 - veggie juice, ground turkey + brushetta

workout 1 - weights

meal 2 - protein shake w/ 1 scoop whey protein, 3 tsp cocoa powder, 1 tbsp almond butter

meal 3 - 1/2 cup brown rice with sardines and marinara sauce, 3 squares chocolate (72%)

meal 4 - shredded carrots, walnuts, goat cheese crumbles, chili lime chicken burger, 3 squares chocolate

snack - chili lime chicken burger

workout 2 - intervals sprint 20 sec/ walk 40 sec for 20 minutes, 15 min recovery walk

meal 5 - muschrooms, zucchini, yellow squash, steamed lentils all sauteed in butter w/ some goat cheese crumbles

Sunday, June 14, 2009


meal 1 - ground turkey, sauteed veggies

activity - rode bike to work, then from mission hills to little italy farmer's market and back to hillcrest... lots of hills!

snack - various bites at the farmer's market

meal 2 - 1/2 cup brown rice, 1 cup sardines + trader joe's arrabiata sauce... yummy

snack - 1/2 honest foods bar, 2 pieces chocolate

meal 3 - little piece of chicken, 2 ribs, 2 pieces carne asada with guacamole, piece of flan, 3 drinks - this was a planned 20% meal


snack - 1/2 honest foods bar

workout - water aerobics 45 mins, swimming 15 mins

snack - bites at farmer's market, iced coffee with splash of milk and sugar

meal 1- ground turkey, crumbled goat cheese, 1 roll with mom's homemade mixed berry jam

meal 2 - mushroom cheddar buffalo burger, sauteed veggies - zucchini, mushroom, yellow squash, carrot
meal 3 - protein shake w/ 1 scoops vanilla whey protein, 2 tsp cocoa powder (TJ's organic cocoa powder - 14 g carbs per 3 tsp but no sugar), 1 tbsp almond butter - this was delicious
activity - 30 min powerwalk by the harbor
meal 4 - 3 pieces of chocolate, sardines w/marinara sauce (TJ's Arrabiata)
snack - greek yogurt with blueberries and pureed strawberries

Friday, June 12, 2009

meal 1 - cup of green juice, ground dark meat turkey, 1/2 avocado

snack - baggie of almonds

workout - weights 30 mins mostly lower body, intervals on treadmill - 20 sec sprint @10%incline and 8mph with 40 sec rest for 5 mins, then 5 mins rest, then repeat

meal 2 - apple right after workout followed shortly by ground turkey and sweet potato fries

meal 3 - acai bowl - acai smoothie, granola, fruit

snack - about 4 tsp almond butter over the course of 2 hours... was waiting for dinner

activity - bike ride around balboa

meal 4 - barbequed salmon (marinade was soy sauce, olive oil, butter, lemon juice, salt, pepper, garlic, water,brown sugar) with a few pineapple chunks, bbq veggies - zucchini, yellow squash, portabella mushrooms, 2 glasses wine.. small glasses compared to my normal pour

Thursday, June 11, 2009


meal 1 - piece of chicken breast + cup of green juice from farmer's market, 1 tsp coconut oil

workout 1 - intervals on rowing machine and jump rope intervals

meal 2 - 2 tsp almond butter, yogurt + pureed strawberries + flaxseed

meal 3 - indian chickpea spicy thing from trader joe's + broccoli

meal 4 - piece of chicken breast + brushetta + 1 serving sweet potato fries

workout 2 - water aerobics

meal 5 - salad with baby romaine, bell peppers, avocado, hard boiled egg, chicken breast, crumbled goat cheese, brushetta


meal 1 - mushrooms and shredded carrots sauteed in butter with some chicken and a little bit of avocado

meal 2 - baggie of almonds and a peach

meal 3 - salad with lettuce, carrots, peppers, chicken, avocado, goat cheese, roasted pine nuts, brushetta

meal 4 - 5 waffles??!?! almond butter, 3 little scoops chocolate ice cream w/ pureed strawberries
meal 5 - 2 turkey slices and some brushetta - damage control for last meal

workout 1 - weights circuit, 10 almonds right before

meal 6 - broccoli, shredded chicken, goat cheese with a little balsamic vinegar and olive oil, 1tbsp fish oil (Carlson's Finest Fish Oil - lemon flavored)


meal 1 - larabar- cashew cookie - i was running very late, this made me so hungry

meal 2 - green juice + chicken + waffle, 1 tbsp fish oil

meal 3 - sauteed mushrooms and carrots and peppers w/crumbled goat cheese, peach, 4 slices turkey

meal 4 - about a tbsp and a half of almond butter

snack - apple + serving pumpkin seeds
workout - upper body weights, 15 min incline treadmill walk, 10 mins stairmaster, 10 mins row intervals, run/walk montezuma 15 mins

meal 5 - sweet potato fries, chicken, broccoli


workout 1 - interval run around balboa park, alternating 1 min run with 2 min walk for 38 mins, cup of coffee before

meal 1 - apple walnut maple oatmeal (recipe from Gourmet Nutrition)

meal 2 - sauteed mushrooms, bell peppers, carrots, broccoli, chicken topped with 1/2 avocado
workout 2 - workout at home
meal 3 - 1/2 cup brown rice with veggies, chile lime chicken burger from trader joe's, 1 slice turkey
meal 4 - baggie of almonds, apple
meal 5 - chile lime chicken burger, bell peppers... these last 2 meals were at work so it's hard to eat a full meal during sessions
meal 6 - little salad with baby romaine, a slice of turkey and some bites of ground turkey that i cooked up for tomorrow, crumbled goat cheese, and brushetta mix