Living the Lean Lifestyle. I guess I’m a masochist & enjoy the torture because when I first started dieting, even now when I’m preparing for competition, I kept everything plain & boring…or as I preferred to call it, simple! I mean the way I prepared my food was so clean and bland that I would literally be able to pick it up & eat it with my bare hands- no utensils required! Now that I’m in my off-season and won’t be competing until March 2010, I’ve decided I need to liven things up. With no boyfriend in sight, my Friday & Saturday night’s are spent experimenting with recipes that are salt-free, gluten-free, & sugar-free. On-season or off-season I like to keep my foods very clean, as in very little or NO sugar, salt, etc. Rather than deprive myself & increase my craving to the point of binging, what I’ve done is taken the things I love & found alternatives which are much healthier & fit into my LEAN lifestyle!

Simple changes can make all the difference. We have all developed habits, both good & bad, that are ingrained in our heads as “our way” of doing things. Sometimes all it takes is learning something new & being open to change for us to build better habits. I grew up with an Italian/Mexican chef, caterer, & restaurant owner for a father & let’s just say although delicious, his food was far from healthy. I learned at a very young age how to cook & what tasted good with no reference to cooking healthy. If you know me now, you know that I am <em>in love </em>with food…my nickname is lil’ piggy! HAHA! (If I’m going to be called a piggy at least having the “lil” in there doesn’t make it so bad! LOL!) Food had never been such an issue for me until I was deprived of it. Yes, I liked to eat even before my first competition & the dieting. One of the biggest dilemmas I had to face when getting serious about cleaning up my diet was taking out the condiments & snacks that seemed to add spice to everything I ate. Really, cleaning up your diet is all about forming a new habit. Right now maybe your habit is salting everything, soda’s n’ sweets, & ranch dressing. There are many alternatives and NEW healthier habits you can develop that would change your body in no time! Not, only are these alternatives diet-safe, competition-safe, & bikini-body-safe, but they are also “super foods”, natural thermogenics, & great ways to increase your metabolism!

THESE ARE A FEW OF MY FAV’S- FABULOUS CRAVE CURBING FOODS!

SPLENDA~ I was never a “fake”….no pretend-sugar or sweeteners for me, no diet sodas, I always wanted the real thing. But having no choice when I needed to get serious about leaning out I had to learn to adapt & Splenda was the sugar alternative that I went for. In coffee, oatmeal, oatmeal pancakes….it’s perfect! I’ve refrained myself from taking handfuls of Splenda packets from Starbuck’s & decided to just go buy a pack from the grocery store. Although a bit costly I’d say it’s worth having around the house when you’re craving a bit of sweet. At the market I also noticed they carry a Splenda/Brown Sugar blend which is nice to use for recipes that call for brown sugar- plus, it’s half the calories & grams of regular brown sugar. There are many sugar alternatives but one thing that I’ve found really wonderful about Splenda is that you can cook with it and baked goods recipes still taste fabulous! Another sugar alternative I’m currently using is Stevia which is a natural alternative (no chemicals) & it’s great for competition time because you tend to not hold water weight from it.

Vanilla Coffee Creamer~ A friend of mine made us coffee one morning & spiked mine with an ingredient that blew my mind! I like it dark, I like it black…but after having tried a Sugar-Free French Vanilla coffee creamer I was hooked! It’s so delicious you’d never even know it was sugar free! AMAZING! There are many brands that make the French vanilla sugar free flavors along with Hazelnut & it’s worth it if you’re a coffee drinker and need a lil flavor!

Cinnamon~ I use cinnamon mainly at breakfast in my oatmeal but found that cinnamon in coffee is exquisite. It seems to take the bite out of the really bold coffee flavors. This flavorful spice is a thermogenic (a metabolism booster) which helps the body to control blood sugar & insulin levels. That’s a very good thing! Other spices that are great fat-burning tools are ginger, black pepper, garlic, & red chili pepper!

Red Chili Pepper~ As I said….a great fat-burner, metabolism booster, & a yummy flavor for any meal! Red chili pepper contains an ingredient called capsaicin which is what gives it that hot fiery taste! Mmmm….I sprinkle this all over my chicken before grilling and the flavor seems to just soak right in- absolutely delish and a great kick to plain chicken. I also sprinkle it on my egg whites & salads for a nice spice! Lately I’ve been a lil chili pepper crazy! LOL!

Mrs. Dash~ If I weren’t so into men, I’d marry her! LOL! If you haven’t heard, Mrs. Dash is a seasoning/herb blend SALT-FREE! Pretty flavorful too & can be sprinkled on just about anything from chicken, to fish, eggs, veggies, everywhere! Mrs. Dash now comes in many flavors rather than just the regular. I like the Garlic & Herb…..Garlic has been known to help remove toxins from the body since it contains allicin, it has an anti-bacterial effect! It also increases circulation & helps with proper heart function.

I can’t believe it’s not Butter & PAM~ Chances are you’re already using these to cook with. All you need is a lil spray so food doesn’t stick. The I can’t believe its not butter is great to squirt on yams!

Salsa~ Low in Calories, carbs, no-fat, low sugar….it’s a great condiment to use. I like to make my own salsa which is even better because you know exactly what’s in it! Mustard is also a great alternative to mayo and other condiments & topping sauces!

Pineapple Vinegar~ I discovered this “dressing” because I was getting so sick of oil & vinegar. This has a bit of sweetness and flavor but is still under 3 g of sugar. I also cook my veggies with this- it gives everything, rice included, a very unique and taste bite!

Smucker’s Sugar-Free Breakfast Syrup~ When I tasted this for the first time I HAD to go get some for myself! It tastes like real syrup and I’ve come up with tons of ways to use it. I cook with it when I make baked goods & I pour it on my oatmeal/egg white breakfast pancakes….delish! Be careful though because if you’re anything like me, you’ll straight drink the stuff right from the bottle! LOL! Did I mention I have a lil bit of a sweet tooth?!HAHA!

Brown Rice, Rice Cakes~ I listed these because I found MANY UNLIMITED uses for these fantastic performance carb treats! Gluten free, sugar free, salt free, low calories…what more can you ask for?! I buy mine plain, salt-free and I absolutely love the fact that they are made with brown rice! I crumble them up and mix them with low sodium all natural peanut butter, splenda, & whey powder. Then I flatten the ingredients out in a pan, refrigerate, and then cut them into bars….viola! A yummy, homemade, protein bar! Great for on the go and just to have when you’re out. I snack on these backstage with some PB….Mmmmmmm!

So there are a few of my fav’s & there are many other alternative foods and condiments available too! Remember, it’s the small changes that make a HUGE difference!

www.empoweringbody.com

Get Trained Like A Pro, By A Pro! Become the champion you’re destined to be. We all have a hidden six pack or bikini body hiding inside of us so when are you going to reveal yours? No matter what level you’re at or what’s going on in your life it’s never too late to get started! Michele D’Angona is available for private training sessions, group sessions, competition preparation & coaching, nutritional guidance, fitness modeling, or guest speaking/appearances. For more information please email your inquiries to: shapeup@supermichele.com or visit: www.empoweringbody.com

After years & years & experiment after experiment of trying juice diets, fasting fads, point systems, counting this & counting that have you yet to become the master of your metabolism?

Your metabolism is the rate in which your body burns and uses food as energy. The faster your metabolism works the less food your body will be able to store as fat. Many factors can determine your metabolism such as your age, gender, how much exercise you do on a regular basis & the amount of muscle you have compared to fat. Along with the proper nutritional guidance, increasing your muscle mass will help to increase your metabolism.

To improve your metabolic efficiency you only need to alter what you eat and what you do in order to experience a difference in how you look and feel. The secret is not just in the calories you intake throughout the day. Eat fewer high-fat foods and less total calories. Choosing healthy foods, such as lean protein and vegetables, can actually increase your metabolism as well. Some basic rules would be to increase dietary fiber and limit sugary foods, alcohol, caffeine, & don’t smoke. The best foods to increase your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains, and at least 8 glasses of water a day.

Be a Protein Warrior! Lean proteins such as boneless skinless chicken breasts, egg whites, white fish, & whey protein powders are all great sources of protein when working to master your metabolism! Why? Protein builds lean muscle, the more lean muscles you have the more fat you burn, & this speeds up your metabolism which lowers your body fat, hence giving us the figure we want! Got it? When you choose to eat lean proteins on a low calorie diet you will not only promote muscle growth but you will be saving the muscle you already have. Remember, the more lean muscle you have the quicker your metabolism will be….I hate to keep repeating that but I just can’t stress enough the importance of proper nutrition and protein in your diet. Now this doesn’t necessarily mean you’ll be building giant bodybuilder muscles but you’ll begin to see your body take shape as body fat decreases & muscle mass increases. Keep in mind that whey protein contains a high amount of glutamine and BCAAs (branched chain amino acids) – the building blocks of muscles. Taking whey protein increases your muscle mass, lowers the time it takes to recovery from exercise, and boosts your stamina! A variety of proteins in your diet combined with lots of veggies & good fats is essential to a balanced diet. It is suggested that you consume an average of 1g-1.5g of protein per pound of bodyweight daily.

No Need to Fear, the Carbs Are Here! It’s best to choose unrefined whole grain carbohydrates, “Whole” is key word here! Veggies & fruits which are low in calories and high in vitamins and minerals are an excellent choice. Starchy carbs like whole grains, oats, bran, rice, wheat, & potatoes are a little higher in calories but because these foods are high in fiber as well, they help to keep you fuller longer & are a great source of energy. When your cells need energy they will break down carbohydrates first, then fat and finally protein. Your body converts carbohydrates into a form of sugar called glucose which is easily used as fuel by your body. Any excess carbohydrates you eat will be turned into fat for storage. Of course, any fat you eat will be stored as fat as well. Your body converts the fat you eat into body fat very efficiently. If you exercise and eat wisely, however, you will burn those fat stores and increase your metabolism. Assuming you choose nutritious less refined carbohydrates, you can eat anything between 35 and 55 percent of your calories in the form of carbs. If you wish to try a low-carb diet, that’s fine – but for optimum health you should avoid the very-low-carb weight loss plans except for very short periods of time (such as training for competition, bodybuilding, etc.). Some of these very-low-carb diets rely on nutritional supplements, which generally speaking is not a good long term dietary habit to adopt.

Eat, Eat, Eat! Typically we’ve grown up thinking we need 3 meals a day: Breakfast, Lunch, & Dinner…& the occasional midnight chocolate brownie dessert. With the fear of gaining weight engrained in our heads, many women cut their portions to half of this, skipping breakfast, or exchanging a wholesome lunch for a few evening cocktails with the girls. This is where the trouble begins- and by trouble I mean this is when our body begins to store fat! When you’re only eating a couple meals a day (which probably don’t even contain enough of the essential nutrients your body needs to raise your metabolism) your body goes into “starvation mode” which slows down your metabolism meaning, you’re body stores the fat. Your body is speaking to you as I’ve mentioned before, its saying, “FEED ME”! Whether you’re a hardcore competitor, a health conscious dieter, or a die-hard bikini babe, eating 5-7 meals a day is essential to putting on lean muscle & lowering your body fat. So eat, eat, eat! Eat frequently, about 6 small meals a day, every 2.5-3.5 hours. Research has shown that eating this way keeps your metabolism at a consistent higher level throughout the day.

Feast on Fiber! Fiber has been known to help decrease your chance of developing heart disease & heart attacks & there are many other benefits as well. Fiber works to form a gel like substance that helps to trap fats & cholesterol which allows carbs to pass through your body at a quicker more beneficial rate. Fiber also slows down sugar absorption which improves your blood glucose levels. Some of the best sources of water soluble fiber can be found in oats, beans, fruits like apricot & oranges, & veggies such as broccoli and kale. In addition fiber helps you to feel fuller longer so you’ll be less likely to snack throughout the day! The National Fiber Council recommends 32g. of fiber a day.
Some researchers have calculated that if Americans doubled their intake for fiber, they could cut 100 calories from their daily diet – which could shave off 10 pounds of yearly weight gain (WebMD.com)

Something’s Fishy! Fish is great a great source of protein with fewer calories than other meat sources. Rich in Vitamins B & D, & omega-3 fatty acids, fish such as salmon & white fish can help to promote a faster metabolism. The best fish oil is obtained through a process called molecular distillation. By processing the fish in this manner, the fish oil obtained is sure to be poison and toxins free. Fish oil supplements, compared to flax seed oil, another source of omega 3, contain the DHA and EPA fatty acids, while the flax seed oil contains only the ALA fatty acid, which has to be transformed by the body to DHA and EPA. (EzineArticles.com)

For assistance with your daily diet or questions regarding your diet please email me at: Shapeup@supermichele.com or visit: www.empoweringbody.com, Thank you for Visiting!

We have so much information constantly bombarding us…when to eat, what to eat, low-fat diets, no carb diets, sugars bad, soy is good, how to train, to lift heavy or to not lift heavy, how much cardio, no cardio?….how on Earth are we supposed to figure it all out? It’s exhausting & scary. No wonder it’s almost impossible to begin & actually stick with a program!

It is true, you’ve heard words of advice regarding your diet or training that seems to hold the answers you’ve been looking for. But just as soon as you think you’ve figured it all out that same magazine, coach, news report, or friend has something else to say that totally contradicts what you’ve heard and thought to be true. How can that be?

First of all, what works for some can work for others- but not for all! Are you still with me? GOOD!

Everyone responds to particular training programs & diets differently. Some work for you and some don’t. Deciding & sticking with a program is a two step process. You must fist make the commitment to a new plan then have patience to see it through!

Beginning a new regimen? Don’t give up!

Listen to your body: Your body holds the answers to many of the questions you may have regarding what to eat, how to train, & what works best for YOU to achieve the look YOU desire. Listening to your body is the key to unlocking your individual transformation secrets. As a coach, I can read your body and needs to a certain degree but the better YOU know your body, the better I can assist you! Start by paying extra attention to how you feel after eating particular foods. Does eating dairy make you tired? Do breads & grains make you bloated? What is your energy level like after eating a certain meal? Are you hungry throughout the day? In addition to how you feel, take note of how your body looks & how your body has changed throughout your life. Do you lose weight easily? Do you gain it back quickly? Are you bottom heavy? Do you tend to hold a majority of weight in your midsection? I recommend to all my clients that they keep a journal during this process. It helps to record not only your workout progress but the foods you eat & how they make you feel. This journal will turn into a reference manual specifically designed for you. I look back at my fitness journal & progress constantly as I’ve recorded my trials & tribulations transforming, competing, & dieting over the years. It is a fabulous tool which guides me as I improve my physique & helps me to remain positive & motivated.

Time is on your side: Now that you’ve decided to get started & you’re just getting into the swing of things, it’s very important to give yourself time with your new diet or program. One common pitfall I see and hear about often is when a person begins a new regimen & expects too much too soon. I understand, we want it fast & we want it now. But having this mentality can have a negative effect on your attitude and ability to follow through with your goals. Within the first two weeks many changes can occur but you must be consistent & dedicated to following through with each step in order to really see how, and even if, it affects you. During this time frame (roughly 10-14 days) your body will begin to adapt & conform to this new way of life you’ve introduced to it. Get through those first two weeks & you’re well on your way. Remember, what works for some doesn’t necessarily work for all. So if you are to discover what works best for your body, you need to give yourself TIME to adjust. In a way, you’re experimenting & testing your body. Don’t give up! Dedicate and commit yourself to at least 8 weeks…really that’s not that much time compared to the years you’ve wasted not seeing the results & body you desire! Even if you’ve heard of a fad diet or program that claims to work in 1 week, if you are to have a long term transformation, be ready to give yourself time.

Educate Yourself: I am most certainly an advocate on educating yourself. One thing I stress to all my clients is the process in understanding why I’m asking them to do what they do & eat what they eat. It is important that if you’re going to make a lifelong commitment to bettering your health & improving your physique you must understand what foods are good for you and why & what training programs work to benefit your body. I am a trainer & coach but more importantly I consider myself a teacher. In fact I taught Physical Education (P.E.) & health at a junior high & elementary school for 3 years. No matter what age or what stage in life you’re at it’s never too late to learn something new. Now you don’t need to know ALL the ins & outs but it can’t hurt to understand the basics. This also helps when discerning the information and advice you get from friends & other sources. As this site grows you will notice that not only do I provide pertinent health & fitness facts & information but I explain things in a way that is easy to understand & actually put to use.

As you see, a combination of knowing your body, giving yourself time to see how your body responds, & educating yourself on the super foods & tools needed for your success are the essential building blocks to begin your transformation. For more information regarding coaching & getting started please email me at: Shapeup@supermichele.com or visit my website: www.Empoweringbody.com