Breakfast Solution

This morning I was in a bit of a rush between clients and needed to get my breakfast ready a little bit quicker than usual. I opted to make a casein shake in place of scrambled eggs, and then still had my oats for my carb component. Well I decided I didn't want to take the time to drink the shake and eat the oats so I ended up pouring my shake on the oats. OMG it turned out to be delicious! Here's what I did:

Casein Shake -

6 oz water heated up in the microwave to be warm (never hot - the powder won't mix)
1 scoop Optimum Nutrition Casein Powder in Vanilla

whipped with a whisk to fully dissolve the powder

Oats -

1/4c uncooked oats
water to cover
heated in microwave for 2 min

sprinkled with a cinnamon spice mixture I made (it comes out different every time because I just wing it but you can think of it like an apple pie spice mix)
a little drop of agave

I then poured my warm casein over the oats and enjoyed (didn't stir in). It was like having an old fashioned warm bowl of cereal :)

I'm back!

Hello all!
Well it's been awhile since I have posted anything here since I was on vacation in Disney World. My trip was awesome, it was so great to see my parents and be in my favorite place. It's always important to make sure you take time to do something for yourself and to be with the ones you love.

While I was allowed more freedom with my regimen on vacation I still tried to make healthy choices for most of my meals. Admittedly, I indulged in some tasty treats since I was on vacation and also celebrating my birthday. But it is important to balance those treats with the rest of your meal choices and keep in mind your activity level. For example, if I knew I wanted ice cream for dessert I would make sure that my dinner was on the healthier side such as roasted chicken with mixed vegetables. I also kept in mind that for the majority of my trip I was walking around the parks all day and enjoying the sights!

It isn't too difficult to eat healthy at Disney. They have made an effort to provide cleaner meals than your typical fast food/tourist attraction fare. For our trip, my mom had added the Quick Meals Dining plan. For all those unfamiliar with Disney lingo, quick meals is their equivalent to fast food. It should be noted, however, that Disney's 'fast food' is hardy you average burger. I was able to get roasted chicken with mixed vegetables, chicken breast nuggets that were in chicken breast form (not processed pounded meat), and they even had steak on the menu - cooked right there in front of you. So it isn't too difficult to eat healthy. Most meals come with french fries or the like, but you are able to substitute vegetables, fruit, yogurt, etc - all you gotta do is say so. I never hesitate to ask for a meal made my way - Disney is built on customer service and having worked their I know what is at their disposal and how they can cater to you - even at the Quick Meal food places (my first summer I worked at Disney World was as a 'Quick Foods Hostess').

While I was down there, I got a kick out of my parents taking my lead sometimes and ordering healthier. And I got them to drink more water! At no time during the trip did either of them pick up a soda! We would have coffee/tea but other than that it was water (once or twice my dad had Vitamin Water Zero). They were amazed at how much water I drank on a day, and not because I wanted to, but because it was the rule for me (I drink at least a gallon a day).

With the Quick Meal plan each meal included a drink (bottled water was our choice), but if you don't have the plan or don't want to pay for bottled water, you can also ask for a cup of water, which is free. The only places you can't get a free cup of water is the little roll around carts (the ones that sell the ice cream, popcorn, etc) as they have to count their cups for inventory, therefore can't give them out. But I didn't see many of them anymore, I think they have switched their mobile units all over to bottled beverages (no more fountain drinks).

Overall, it was a great vacation! I'm back though - back to work - back to training and back to competition prep for the California in May!

Animal Kingdom Calorie Burn

Celebrating my birthday today by going to Animal Kingdom! I could live at these parks I love them :) did u ever wonder though how many calories you burn enjoying all the sights?

Depending on your pace and where you are you could be burning 100-140 calories an hour. The key then is to factor in the treats u delight in while there and have fun! Extra bonus calories can be burned if u are pushing a stroller or wheelchair, or take part in some of disney's "terrain" activities. These can include Tom Sawyers island, Swiss Family Robinson /Tarzan's Treehouse etc.

Reflections

You couldn't smack the smile off my face this morning! Memories flooded my brain as I thought of all my trips to Disney World growing up and all the time spent working here. As the Disney shuttle passed the Wide World of Sports Complex it also occurred to me that not only had I been here but my little Honda back in LA, which has seen the snows of Syracuse and Buffalo, as also been down here. It dawned on me all of a sudden everything I have done so far....and I'm only getting started.

Before even leaving the Orlando terminal I smell the fragrant air and instantly am comforted by the humid moisture in the air.

I started my vacation with wandering as I often did when I worked here. It would be a little while before my room was ready and hours til my parents get here. I started to trek to the Wilderness Lodge to have breakfast at Whispering Canyon Cafe.

The boat ride from the Magic Kingdom nearly lulled me to sleep with its gentle rocking and warm sun shining down. Looking around I realize the diversity of bird life in Bay Lake.

After a delightful breakfast I wandered to Downtown Disney, briefly, as my room became ready and I was ready to settle in and stop carrying my backpack.

I love it here- a smile resides in my heart while I'm here, and momentarily I suspend reality.

Lap Band

So apple juice and orange juice bad - Lap Band surgery good??? Ok Dr Oz you just lost all credibility with me.

I like to watch the health shows that are in the mainstream media, and read the magazines that most women read (as well as the ones I prefer - which aren't usually any of these) so that I know what information is being presented out there. There is one particular ad campaign out there that just pisses me off when I see it. the 1-800-GET-THIN shit - all of it, the billboards, the radio commercials, the tv commercials and now it was just on The Dr Oz show. *smack head on table* this disgruntles me to say the least.

The Lap Band surgery reduces the amount of food you simply are able to have in your stomach, thus causing weight loss because you can't overeat - well guess what-  your stomach stretches. People often lose a dramatic amount of weight in the beginning but then, because proper dietary and lifestyle changes aren't happening, they end up gaining it all back as their system goes back to where it was before.

So not only is this a temporary solution, without the proper education it is a wasted solution, it is also not exactly safe. Five patients have died in Southern California since 2009. This may not seem like many but realize that this is a gastric surgery that is superficial and not quadruple bypass heart surgery. Congress is even calling for an investigation into it's safety. Now maybe it is the individual clinics at which the surgery is being performed that are at fault but the risks still aren't being publicly broadcasted, only the "be thin now" message is.

To top it all off, they talk about it being covered by some insurances. WAIT WHAT?! you ate yourself there now the insurance company is going to pay for you to reverse it only so that you can eat your way back?! I hate to sound cruel here but that's the 'between your eyes' truth of it! If that is the way of it then I want insurance to cover a breast enlargement surgery for me. I was born this way, and in a family of large breasted women it has affected my psychology. That makes sense in this world doesn't it? I mean, why should I have to pay for it? A person who wants the Lap Band can follow a proper diet and exercise plan and make progress, but no amount of bench presses are going to give me even C cups.

And don't give me this crap of "oh I have tried everything". Doubtful. Chances are you have tried quick fixes, not wanting to put in the hard work to really dedicate yourself to a healthier lifestyle - because plenty of people have proven that with a proper regimen and LIFESTYLE CHANGE it can be done!

And one very important aspect the Lap Band doesn't address is what brought on your weight gain. Are you a stress eater, eat because you are depressed, is your thyroid off - cause guess what again - without these issues addressed they are still going to be there after your surgery.

Ok, that is my rant on this absurdity.... on to happier things......

Travel preparations

Does anyone else feel foggy brained when you have a trip coming up? I mean really just out of it. I imagine that this is sort of a role reversal.....perhaps I need to explain.

For my birthday this year I am traveling to Orlando, FL - to Disney World to be exact. I love Disney World, I use to work for them, visited many times and still am eager like a little kid to go back. This trip is special because I am flying out from Los Angeles,CA and my parents are flying down from Syracuse, NY. As you can imagine I don't get to see them often since moving across the country. With that in mind we have set two main rules for this trip. 1 -  no complaining....about anything...this means you, Dad ;). It's Disney - you know the prices aren't cheap, you know there will be crowds....we (my mom and I) warned him that if he puts up a fuss we are leaving him in the lobby haha. 2 - no appointments... no meeting up with anyone, no extras - just vacation and relax and have fun (there is one exception to this rule and that is my mom's bday present of Cirque de Soleil La Nouba tickets).

I will still be posting and doing the social network thing - and I am planning to shoot some video for YouTube about travel/hotel workouts (look for it to be posted when I get back and can upload). But for the most part this is a fun trip, a "calm before the storm". When I return from the trip is will be just over 16 weeks from my first competition of the season and prep will begin! SO needless to say this is an important trip to me. It is my last break before months of competition prep, carb cycling and circuits that will kick my ass. It is one the few times I get to see my parents in person and it is in the happiest place on earth.

So you think I would be packed already right? Not even close......

My parents have been ready to go for awhile now, they are retired now and are excited and ready for the trip! Me, I'm running around still working and training, nothing packed, nothing ready, I still have to get cat supplies for them to last the duration, a spare key made for the pet sitter (Thanks Charlotte :) ! ), clean the entire apartment and so on and so on......

It all makes me laugh because I imagine this is how it was when I was little....I would have my little suitcase packed a month ahead and my parents running around frazzled trying to get everything ready. Irony?

Anyway, as part of my travel preparations I have packed a few items that help with hotel and travel workouts (that is to say they will be packed haha). I won't have access to a gym while I am there and my coach gave me permission to take it easy (like I said calm before the storm). But I want to show how easy it is to get at least something of a workout while traveling and where better to do that than with Disney as my backdrop. So here are some items that help when all you have is what you put in your luggage and your hotel room/surroundings.

Resistance bands, Therabands, sneakers and a jump rope...

I got these at a large retail store (ahem, cough...the one with the bullseye). I got the package of three therabands  - light, med, heavy, and the adjustable resistance band with handles - light, med, heavy. 

I'll be blogging about my trip while I am there but when I return I will upload the workouts that I do with these as well as some other exercises you can do using your surroundings to my YouTube Channel JeniroseMuscle. 

Another aspect of traveling, is how to travel with supplements. Fortunately for me, this is also a break from protein powder, I'm done with my off season supplements (such as pre-workout drinks) and I don't start competition supplements til I get back and even then not really until March (i.e. fat burners, whey, etc). So for this trip I merely need to pack my multi vitamin packs, my omega packs, BCAAs (which are tablets) and my extra vitamins (C, Calcium/Magnesium/Zinc). That's pretty easy and I should have no problem with only using a carry on bag. 

Last year when I traveled home I had more supplements to bring as I was preparing for the Ironman Natural at the LA Fitness Expo. For that I had a checked bag, and I put my protein powder in labeled snack size zip lock bags in individual servings and then in one larger bag and did the same for my BCAAs (which were powder drink form then). They traveled just fine in the checked back and no fuss was made so I guess that was an ok way to do it :) 

Paula Deen

Recently Paula Deen is being chastised for her cooking and coming out 3 years later with the news that she has type 2 diabetes.....

Is it just me or does anyone else think this is ridiculous? I love Paula Deen and enjoy the entertainment of her show.That doesn't mean I go out and make everything she cooks on there - heck I can't make anything that she cooks on there really because of my profession. That also doesn't mean I can't enjoy watching it be cooked/baked/fried.

Paula Deen never made the claim that her food was health food. She has said on her show prior to all this hullabaloo that she does not eat this way everyday and that everything should be in moderation. You can't get diabetes by watching Paula Deen's show. I don't understand why they want her to turn it into a health food show - that's not what she does, it's not who she is, and let's face it there are plenty out there all ready. Paula's show simply showcases southern cooking. Southern cooking traditionally is not the healthiest out there.

Paula Deen simply has to do her part to manage her diabetes on her own. Let her take care of herself - she has a loving family and plenty of supportive fans out there that all wish her the best. Why slam her for this? I simply don't get it. It's a show- that's it. She isn't forcing the food down your throat - hell she isn't even broadcast at a prime time of tv viewing to my knowledge. Her son is starting a new show that makes her recipes more healthy. I say let Paula continue to showcase her southern culture and let her son do his thing by taking those recipes and making them healthier. A responsible diabetic will know that they can't eat that food - stop putting the blame on her for your diabetes/weight. Let her take responsibility of her own situation but don't try to put the whole epidemic on her.

What it boils down to is healthy choices. And the only one responsible for your healthy choices is you.