Tuesday, April 27, 2010

Banana Nut Squares:

I really love Banana bread.  Although this is not the real thing it still tastes great and is lower in fat, carbs, and higher in protein than a regular recipe.  If you have not invested in protein powder yet you can sub with skim milk powder.  The protein benefits are not the same but still pretty good and does the trick.  Maybe add a little vanilla extract as well if you go this route (6 scoops = 1 1/4 Cups).  Walnut meal and skim milk powder is available again @ Yellow Dog...ok from now on just shop there when you need ingredients for anything.


  • Banana (very ripe mashed)   1/2 Cup
  • Whole Omega 3 Eggs           2
  • Cottage Cheese                     1/4 Cup
  • Rolled oats                            1/2 Cup
  • Walnut Meal                         2 Cups
  • Vanilla Protein Powder        6 Scoops 
  • Baking soda                         1/4 tsp
  • salt                                        1/8 tsp
Preheat Oven to 350.  Whisk eggs and then combine with banana.  Combine Oats, walnut meal, protein powder, baking soda and salt.  Stir till evenly mixed.  Slowly add the Egg banana mix just until incorporated.  Lightly coat a 9 x 9 " pan and spread mixture in.  Bake just 10 - 15 mins or until tooth pick comes out clean.  Be carefull not to over bake as the squares will dry out!  Cool and store individually wrapped in fridge or freezer. Serves 8 portions.

Nutritional Info (per square):
calories 284
Fat        14 ***
carbs     14
protein  23

*** The fat in this recipe may seem high, you have to look closely where that fat is coming from.  The Walnuts and the Omega Eggs.  The fat in this recipe is made up of Polyunsaturated fats.  These fats can help reduce cholesterol levels in your blood and lower your risk of heart disease.  They also include essential fats that your body needs but can't produce itself such as omega 3 & omega 6.  You must get essential fats through food since our bodies do not synthesis them.  Omega 3 & Omega 6 play a crucial role in brain function and in the normal growth and development of your body.  

Monday, April 26, 2010

Stevia Lemonade & Ice Tea:

1 cup of freshly juiced lemon juice (usually 4-6 lemons)
1/2 to 1 teaspoon of stevia (or more, to taste)
6 cups of water
Combine, adjust sweetness with stevia (start low and build up) chill and serve over ice, if desired. It’s as simple and easy as that!

Ice Tea:
2 Green Tea Bags
2 Reg Black tea bags
6 Cups Water
1/2 to 1 teaspoon Stevia (start low build up)

Bring water to a boil.  Pour over tea bags and add Stevia!
Cool Enjoy 

Information about Stevia:

I DO admit I found Stevia a bit hard to get use to ...if you use too much the after taste can be too much like black Licorice but if you ensure you use the right amount (takes some experimentation) you will grow fond of this safe sweet!
I use it in my coffee and tea
I even make lemonade
The possibilities are really endless!


Sunday, April 25, 2010

Stevia Strawberry Jam

Add this to some organic plain fat free yogurt ....seriously yummy

1kg (2lb) fresh strawberries, cleaned and sliced
1 1/2 teaspoons stevia powder available @ Yellow Dog Trading Co Bulk food store http://www.yellowdogtrading.ca/ 

1 tablespoon fresh lemon juice
1/4 cup water

1/2 an apple sliced in two 

1. Allow the strawberries to simmer in the water in a heavy based saucepan, mashing when soft. (I skip this part I like to have big strawberry Chunks)
2. Dissolve Stevia in the lemon juice and stir into the strawberries. Simmer until thickened, about 30 - 40 minutes.  I add the apple at this part.  Apples have pectin, help the jam get thick.
3. Cool and refrigerate in a covered glass jar.

Zesty Tomato Dressing for Yummiest Kale Salad:

My Family goes crazy for this salad.   Just wash and dry the Kale leaves cut away Tuff end and centers.  Add to salad bowl and toss with dressing.  Enjoy

Diced Tomato's  1 1/2 Cup
Natural Oil of your choice  1/2 Cup
Green Onions 3
Apple Cider Vinegar 1 TBSP or 2 TBSP Lemon Juice
Liquid Sweetener  of your choice (honey) 1 tsp 
Sea salt  to taste
Parsley 1 tsp 
Dill weed 1/2 tsp 
Paprika  1/2 tsp
Basil 1/4 tsp 
Oregano 1/4 tsp
several dashes Cayenne pepper and sea kelp
Do NOT skimp or omit the Kelp ...this really makes the salad
refrigerate up to 7 days

what about coffee......

Sipping at my black Americano happily typing away like a little know it all about the negative nutrient value of orange juice and pop.  I wonder about the heavenly black liquid I am currently savoring.
Since we are really trying to focus on increasing our daily hydration, the idea that my coffee could be working as a diuretic (increase in urine production through kidney function), really seems more than defeating.
As I start googling 'caffine + diuretic' I discover that it is not as much as a diuretic as I had originally understood YAY.
Coffee does not dehydrate the body if drunk in moderate amounts.  About 3 cups a day does nothing to the water levels of the body.  BUT ...oh yes there is always a but... Caffine in certain doses can actually deplete the body of vitamin B6.  A vitamin that plays a crucial role in how the body manufactures serotonin.  This is the chemical that is low in people with anxiety and depression.  So this Brew that seemingly fills me with a feeling of happiness ...could actually be making me depressed?!!  How annoying.  Also important to add, caffine may interfere with the body's absorption of vitamin D.  Since vitamin D is necessary for the body's absorption of calcium it shows us that drinking too much coffee could be associated with bone strength or lack there of.  As a woman I find this is a topic of great importance.
So nobody is perfect ...I love coffee but I too will try and focus simply on drinking more WATER!!!

BEware Drinking Calories !

It is important for me to note that I am far from a calorie counter ....I can't stand it ...If I try, I become food obsessed I worry about it and I think it makes me eat more.  But drinking calories is something I pay attention to.  But this awareness isnt really about trying to down size calories.  More so it directs a focus on how little nutrients we receive from most beverages we consume.

An average can of pop contains over 200 calories with absolutly no nurtitional value.  Beverages sweetend with high fructose corn syrup are especially evil.  The body processes corn syrup even differently than white sugar in the way that insulin production is barley stimulated, as a result the calories are not used for energy at all but readily stored as fat.
Ok so you don't drink pop because you know it is evil but lets just consider 1 glass or orange juice.  A glass of orange juice can be over 100 calories.  It takes 8 or 9 oranges to make one glass of juice!!!  I am not sure any of us would sit down and eat 8 oranges but it is very easy to  drink a glass of juice.  Even my Fav Starbucks non fat Americano Misto (I say it out loud as I type it and the words just feel fun rolling off my tongue)  Even with skim milk this drink contains 88 calories.  So I think I may have made my point.
Ok I can already hear some of you saying orange juice does contain vitamin C, and milk packs 280 mg of calcium per cup!!!.  This is true.  But it is just SO easy to throw a cup of kale or spinach into your berry smoothy (the berries absolutly mask the taste of the greens I promise ! ).  A Cup of kale containns more vitamin C than an 8 0z glass of OJ, more calcium than a cup of milk, and more potassium than a banana.  All in only 55 calories.  Not to mention 10 % of our daily fiber requirement that helps keep digestion running smoothly ALSO kale contains natural compounds that help remove free radicals from the body before they cause cell damage.  In plain english ...cancer fighters.  I am just so SO tired of hearing about the people in my community that have been diagnosed with terminal cancer and watching them leave us.  ALL my friends  please eat KALE!!!

So how can you avoid drinking your calories?  Start by consuming enough water a day to truly address your body's hydration needs.  Most adults need between 8 or 9 glasses of water a day, even more when we exercise.  Even if you can't drink this much consider aiming for it as a goal.  You may find you desire less of the other drinks you are use to having.  You may also find when you consume enough water in a day you will be less hungry.  Start as soon as you wake up in the morning rehydrate after a nights sleep and begin a healthier day and a healthier you !

Saturday, April 24, 2010

Pina Colada Smoothie:

If you like Pina Coladas and getting caught in the rain...you'll love Quadra...errr this smoothie Recipe


  • Pineapple 1/2 Cup
  • Banana   1
  • Coconut Milk  1/2 Cup
  • Vanilla whey Protein  2 Scoops
  • Chilled Green Tea  1 Cup
  • Ice  1 Cup

Combine all ingredients in Blender.  Makes Two servings ...better to not drink alone

Friday, April 23, 2010

Easy Turkey Burgers


Extra lean Ground Turkey  1 lb
Ground flax seeds  4 T 
Chopped Green Onions 2
Chopped Green Pepper 1 
Salsa 3-4 T
Egg Whites 1/4 Cup


Combine all ingredients, mix well, and divide into four. Make into four burgers.

Spray a non-stick pan with nonfat cooking spray. Fry the burgers, two at a time, for 4-5 minutes on each side (or until done).

Wrap them with lettuce leaves enjoy!!


Calories: 161
Fat: 3.6 g
Carbs: 4.2 g
Fiber: 2.6 g
Protein: 30 g

Thursday, April 22, 2010

Breakfast Quiches:

These are so easy to make, great snacks and good food TO GO my kiddo even likes them!  I make batches of them and freeze.  Pull out what I need for my lunch snack the night before :)


  • Spinach 2 Cups
  • Red Pepper (rough chopped) 1/4 Cup
  • Onion (rough chopped) 1/4 Cup
  • Egg Whites 1 Cup
  • whole Omega Egg 2
  • Low fat swiss cheese grated 1/4 cup
  • low fat turkey deli meat 5 oz
  • cinnamon 1/4 tsp
Preheat oven to 400.  Add all ingredients to a blender.  Blend well on low.  lightly coat a non stick muffin tray with spray (I have rubber like reusable muffin cups that work great!)  Evenly distribute mixture into 12 muffins.  Bake for about 20 mins.  To check if quiches are done gently pres the center of one, of no liquid comes out they should be ready!

Nutritional Info: 
Calories:  284
Fat:             7
Carbs:        16
fiber:            4
Protein:      36

Carrot , Orange and Ginger Soup With Chicken:

My friends and family are well aware of my addiction to carrots...to celebrate this fact lets have another variation of carrot soup!

Soup Base:

  • Coconut oil or butter 2 TBSP
  • Onion (rough chopped) 1 1/2 Cups
  • Fresh Ginger (grated or chopped) 1 TBSP
  • cinnamon 1 tsp
  • chili powder 1/2 tsp
  • Carrots 6 Cups
  • Freshly squeezed Orange juice 1/2 Cup
  • Coconut Milk 1/2 can
  • Skim Milk 3 Cups
  • salt 1 tsp
  • pepper 1/2 tsp
Soup Garnish:
  • Cooked Chicken Breast Cubed 600 g
Preheat lrg pot on med/high heat Add Tbsp oil, saute Onions until lightly browned.  Add remaining oil.  Add ginger, cinnamon, & Chili powder simmer 1 min more stirring constantly.  Add Carrots, OJ, coconut milk, and milk.  Bring to a boil reduce heat to simmer.  Simmer until carrots are soft (about 1o mins).  Add salt & Pepper let cool a couple of mins before pure in blender.  
recipe serves 4 small portions.  

Nutritional Info:
Calories:  256
fat:             10
Carbs:        19
fiber:           3
Protein:      22

Wednesday, April 21, 2010

Chocolate Protein Pancakes from April 2010 Oxygen mag

Yup ...I said Chocolate.
I finally found a protein powder that does not include fake sweeteners.  I am friggin thrilled.  It is by Dymatize Nutrition "all Natural"  Elite Whey Protein Isolate.  It is sweetened with stevia http://en.wikipedia.org/wiki/Stevia 
This Supplement packs only 125 calories, 2 grams of fat, 4 grams of carbs AND 24 grams of protein per scoop.   IT mixes instantly and tastes GOOOD.  
So these Pancakes will not be including a picture because they arent real pretty....but to a figure girl they are a sweeeet and glorious protein packed snack .....also they are something to put a hint peanut butter and banana on ....

  • 1/4 Cup Fat free cottage cheese 
  • 1/4 Cup Egg white
  • 1 1/2 Scoops of Choc Protein Powder

Use non stick pan.  Spray with olive oil spray if needed.  In a bowl, combine cottage cheese, egg whites and protein powder.  Use a hand held mixer to mix thoroughly.  This recipe should make 3 pancakes.  Scoop batter into heated pan cook each side about 2 mins or until bubbles.

Calories: 305, fats: 3 g, Sodium:720 mg, Total carbohydrates: 33 g, Dietary fiber: 4 g, Sugars: 16 g, Protein: 46 g, Iron: 1 mg

Tuesday, April 20, 2010

John Berardi Tuna Burgers:

I love Tuna so I really love these.  This recipe makes 4 servings.  You can make lots of batches and have portion sized meals that are easy to grab! I even make them and freeze them.

  • 3 Cans (14oz each) water packed chunk light tuna, drained.
  • 4 scallions, minced
  • 2 Omega 3 Eggs beaten
  • 2 Garlic Cloves, chopped
  • 1/4 cup flax meal (buy whole flax seeds, grind in coffee grinder to make flax meal)
  • 2 TBSP black mustard seed 
  • 1 TBSP finely minced cilantro 
  • 1 tsp soy sauce
  • Salt & Pepper to taste 
  • 2 TBSP Olive Oil

In a Large bowl, combine the tuna, scallions, egg, garlic, flax meal, mustard seed, cilantro, soy sauce, salt & pepper.  Form into 4 patties.  Heat the oil in a large skillet over medium heat.  Add the burgers and cook for about 6 mins on each side or until browned on both sides and cooked through.

Prep time: 20 mins
Per Serving:  230 calories, 31 G Protein, 7 G Carbs, 3 G fiber, 9 G of fat

Low fat Peanut sauce:  1 Cup Fat free Yogurt, 1TBSP peanut butter, 1 tsp chili paste

Pictures to follow sooon ! :)

Thursday, April 15, 2010

~ if you do what you've always done... you'll get what you've always got

Wednesday, April 14, 2010

Enjoy the Journey

Food Food Food !

SO I think something needs to be said about food. 
I have thought a lot about this.  
Good Food / Bad Food - FORbideN food.  Pear / Apple.. Fat / thin...what is beautiful?
What is it we are really striving for.  This whole thing.... diet and exercise can be so totally overwhelming.  For every body shape and size woman or man, sometimes just trying to get into it can be more than intimidating ....some give up before they can even start because what they want seems impossible.  Some think they need to get fit before they could ever think about going to a gym....
THis idea of getting fit makes people look closely at their bodies and the things they 'hate' about the way they look.
Most people have this ...well hopefully hopefully there are some that don't.  But as a reult of media and constant images most have an ideal of what we think is beautiful.  I mean..in our 20's we have poor body image well....because we are in our 20's and we don't know any better...but 30's? 40's, 50's???  when do we release ourselves from this and start loving what we are?
I could just preach pages and pages about this one.  But I guess what I really just want to say is your goal needs to be about health and HAPPiness.  Your goal should be a picture of a fitter, healthier, and happier you.  Ask yourself what the heck it is you are comparing yourself to anyways.  A magazine or TV..that just is not real we all know it.  
I think it is absolutely empowering to have a goal but a reminder to enjoy the journey is deffinently in order.  Depok Chopra states that where a thought goes a molecule flows.  When you state loving thoughts about yourself you change your biochemistry. You have to love yourself it is really really important. Be kind to yourself.  Listen to your body.  Desire what you have.  Be sexy!!!! Women who are sexy are those who believe they are sexy....this is completely a mind thing.  Think about how you feel when you wear new clothes...think about it ...it's a mind thing!!!
BE Fit and Be happy and your body will take care of the rest.  Focus on being strong and fast.  Improving your time or speed. Challenge yourself to be better each week.  You will be amazed at what you can do.  Enjoy today and everything it has to offer you.  Opportunity can come from anywhere, at any time.  You can't sit around and wait for a better day, just because you don't know how to get there.  You can only make a better day.  There will never be a point in your life when tomorrow is tomorrow. Tomorrow is today.  
Throw your hat over the fence....because once you do that the only thing left to do is go and get it.
Today is the day to throw your hat!

Tuesday, April 13, 2010

Carrot Ginger Soup, left over BBQ chicken, Brown & White Rice Sushi & HEALTHY Onion Rings!

Carrot Soup:

  • 1 Lrg Onion chopped
  •  5 Cups chopped Carrot 
  •  1 Tbsp chopped Fresh Ginger 
  •  Salt & Pepper  to taste
Saute Onion in a large non stick saucepan with a small amount of water.  Add remaining ingredients add enough water to cover carrots bring to a simmer.  Simmer till carrots are soft.  Purée in blender till smooth.  You can add an organic veggie bouillon cube or use veggie broth in place of water but this will add a lot sodium to your soup.

Use BBQ Chicken from Previous Recipe.  I like to put mine right into my soup.

Brown Rice Sushi :   The Island that I live on has an amazing bulk food store called Yellow Dog Trading Co  http://www.yellowdogtrading.ca/ .  They sell this brown rice called 'sweet rice'.  It resembles a short grain brown rice but turns out to be sweeter and stickier than regular brown.  This works perfect for sushi and gets you away from the white rice .  White rice is a processed, polished, demineralized version of the original brown grain.  Comparing Glycemic index brown rice ranks at 55 while White rice is much higher at 70...that doesnt mean much to the average joe, but the bottom line is white rice is twice more likely to turn into body fat and 1,4 times more likely to cause blood sugar to rise than brown rice.  You will just always ALWAYS fare better choosing unprocessed whole foods :)
My son adores sushi but is a bit plain about it only wanting cucumber and Avocado.  I usually make a bit of brown and also white rice sushi just for him.  
This actually brings up a very good point.  I eat a pretty strict diet, especially when I am focused on training towards a competition.  BUt this does not mean my son's diet matches my own.  He is a growing boy and I work hard to ensure that his nutritional needs are met with whole milk & cheese, organic meat, unprocessed grains, fresh fruit and veggies....as well as treats and fun food like homemade pizza, Apple Pie, even pancakes and whoopin cream for breakfast.  I think my healthy eating, although sometime strict, gives him a healthy example of good eating habits.  It is weird but it actually satisfies me some what to make treat food  for him like cookies and cake even though I don't eat it.   

Onion Rings: 

  • One Large Onion Chopped into rings
  • 9 Tbsp cream of wheat
  • 1 Tbsp garlic powder
  • Salt & Pepper to taste 
  • 1 tsp cayenne pepper
  • 1 Egg
  • 3 Egg whites 
  • 1/4 C skim milk 
Cover baking dish with tin foil (easier clean up).  Preheat Oven to 425. Mix milk and eggs in one dish and all dry ingredients in another.  Dip rings in wet mixture then into dry.  Shake of excess and place onto baking dish.   Bake 15 - 18 mins then flip bake another 5 mins just to brown the other side.  These were something new to try.  They arent real onion rings but I thought they were pretty yummy...I mean you just can't really go wrong with cooked onions.

Build Muscle Through Strength Training!!!

Ok Gals Cardio is important but banishing yourself to that treadmill for an hour smashing calories away isn't going to be your best game plan.  Unlike Fat, muscle is a metabolically active tissue.  What that means is the more muscle you've got the more calories you are burning at a sedentary state.  YES that means when you are sitting doing nothing!  You can turn your body into a calorie burning machine.  To start out aim for 2 - 3 days of strength training per week.  Remember to keep increasing the amount of weight you are lifting as well as mixing up your routine with different exercises and techniques will keep you getting stronger and keep you motivated.

Monday, April 12, 2010

Tonight: BBQ Chicken, Steam Asparagus & Cauliflower Mash :) & Apple Pie for the Boy :)

BBQ Chicken:
I used a salad dressing for my chicken marinade.  I just add the chicken & the dressing to a ziplock bag and let marinade in the fridge.  If I don't use this marinade I just use something simple like lemon juice and garlic or a dry marinade rub with spices (no salt) rubs are way lower in calories than bbq sauce!  The dressing I use is super versatile and rich in B vitamins It is great as a marinade, on cooked grains, and fresh greens!
  • 1/2 Cup Nutritional yeast *
  • 1/3 Cup water
  • 1/3 Cup Tamari 
  • 1/3 Cup Apple Cider Vinager
  • 2 Tbsp Crushed Garlic
  • 1/4 Cup Flax Seed Oil
Combine Ingredients in blender till thoroughly mixed.
*  Nutritional yeast comes from molasses (rich in B :) when you go out to buy it do not confuse it with brewers yeast. 
Cauliflower Mash: 
Pureed or mashed cauliflower is a great substitute for mashed potatoes. Low in carbs and high in nutrients, the "cauli-taste" is very mild. Try it even if you think you won't like. 
  • raw cauliflower - a medium head makes a good mash :)
  • flax oil
  • salt and pepper
  • 1/4 tsp Nutmeg
Steam Cauliflower.  Blend with other ingredients.

Breakfast: Egg White Scramble w/ Black Berries, Fresh Salsa & Large Green Tea

1 whole Omega 3 Egg
1/2 Cup Egg white 
purple Onion
1/4 C Kale or Spinach  
1/2 C Black Berries
Left over fresh Salsa (see previous meal post)

Heat Non stick Fry Pan 
Add Egg + Egg white let cook till edges begin to stick 
Scramble add Onion& Kale Cook till desired doneness 
transfer to plate add 1/4 C Fresh Salsa, 1/2 C Black Berries 

Thursday, April 8, 2010

Tonight : Steamed Halibut, Fresh salsa, Quinoa (pronounced KEEN-wah), veggies & cashews

Quick and easy tonight.  Pre Packaged Portion sized Halibut.  Sprinkle with lemon juice & pepper, bake 15 - 20 mins in shallow baking Dish with a lid.  Salsa (Totally inspired by my sister) includes Roma Tomato, Lime juice, Balsamic vinegar, Purple Onion, Cilantro, 1 tsp minced canned Chipotle Peppers.  Quinoa is an amazing gluten free grain option high in protein and a good source of magnesium, iron, zink, and folate.  Cook the same as you would rice.  2:1 Ratio... So 1 Cup water add 1/2 Cup Quinoa bring to a rapid boil then simmer low heat with lid on 10 -15 mins.

I always seem to serve my son his meals in small dishes of many options like Nutts and Fruit Dips...It always reminds me of that movie Mermaids with Cher serving her kids Winona Ryder and Christina Ricci  horsd'oeuvre like crazy meals...mine don't usually include marsh mellow cabobs ...but I am sure I can arrange it.  Also my son was thrilled with the meal because he loves Halibut and with a big piece of pie that is Ganny dropped off for his desert, he was very happy.  This meal is a success AND it wasn't scrambled eggs :)

The Invention of a Figure GIrl.

So far in my adventures of dreaming about this I have completely fallen in love with it and along the way learnt a great deal. THere is certain trial and error. Self doubt. Highs and lows. There is so much information out there. Some is extreme and dangerous. Sometimes it is so frustrating to feel confident that the direction you are following will A) Get you there...and B) Get you there Healthy and strong. It seems wacky but I think for some the sheer fact that this is all about health, wellness and fitness is somehow lost along the way. Traded in for an image at the cost our health. I mean I want to be lean and strong....but I also want to enjoy food, not be a slave to diet, and have pretty hair skin and nails...this is health not an image.

I have always trained and loved weights but this really takes it to a different level. I have trained and competed in one competition held in Kelowna BC April 2009. My influences have been many. Some of the greatest have come into my life by chance...but then again I happen to believe everything happens for a reason....but that is a whole other rant.

Everyone takes this challenge on differently. For some it is a goal to achieve a perfect body. A version of themselves that they have always wanted. Something to force them to be healthier. Even a means to look fantastic by summer. For me ..I think I have come to realized that it really isn't about that moment when you get up on that stage. It is a way of life. Of course the goal is there. That carrot on the end of the string is a powerful thing...it gets you out of bed in the morning. But what i found I wanted out of it ...Being Healthy strong...and lean always. If you do this right you can live every day filled with energy, less sickness and more happiness. No really I mean it. Its your body ..your health ...your life...taking short cuts might get you there but what happens after you step off that stage is the true test.

To start you really need to sit down in front of a good mirror and have a good talk. You have to make a promise to yourself. You have to remind yourself that when you make a promise..especially especially!!! one to yourself you really have to stick to it. If you cheat ..you are only cheating you. To me that is really powerful. Nobody is keeping score here and you are not going to fail. Every day is new day. Its just like anything. Every day is a new opportunity to pick yourself up, dust yourself off, and start again.

Rules to this game:

1) Eat 5 to 6 small meals a day
2) Drink 2 to 3 liters of water per day
3) Combine lean Protein and complex carbohydrates at every meal
4) Eat only the most nutrient dense whole unpackaged unprocessed food sources you can get your hands on
5) Portion size!!!


eating protein provides your body with the necessary amino acids to build and repair muscles. Protein builds muscle!

eating protein leads to the release of glucagon, a hormone that helps coax the fat out of your fat cells so that it can be burnt up by your muscles it also makes your fat cells less receptive to storing fat

eating protein boosts your metabolism. Your body burns calories in digesting all the food you eat it is called a thermic effect. The thermic effect of protein digestion is basically double that of the digestion of carbs or fat.

ok so protein is a pretty essential to our success, that is perfectly clear but the importance of Clean Carbohydrates and essential fats cannot be ignored either.

Carbohydrates are our bodies source of fuel. That said the cleaner the Carbs the better the fuel...complex (clean) carbohydrates are more nutrient dense and fiber rich. Refined Carbohydrates are "bad" because they have what is called a high glycemic index. Basically what this means is that these sorts of foods cause a sudden and sharp increase in blood sugar. If this is not used up quickly it is stored, you guessed it, as fat.

Essential fats (good fats :) ) can not be synthesized by our bodies so they must be consumed in our diets. Fat plays a crucial role in hormone production which results in growth and strength increases. If your body is deficient in fat it will actually make a point of storing any and all fat it gets because it doesn't know when it will be getting more.

I realize some eyes may be glazing over.... I know I Know .....It is A LOT of information. But that stuff is really essential and your major building blocks. Everyone is different. Everybody's body's are different. There is no one recipe that can be prescribed to everyone. Different life situations and energy levels. Alergies and tolerances. I think the real key is knowing and trusting yourself. You have to find what works for you. It is ever changing. Growing and constantly learning.

For me I live eat and breathe this stuff. It gets me excited. But I still have hurtles that I need / want to tackle. 
I have friends who blog http://pollutedpixie.blogspot.com and I liked it so much it made me wonder what I could blog about. OK big time Snore ...everyone has a blog now. But what I hope to achieve with my blog is ...become more educated about this thing that I love as I research idea's to share. Some things I have stumbled upon I wish someone could have just told me.   I think ...maybe it could be valuelable to someone out there ...and the big one for me right now is I want to be better at making beautiful interesting meals that fit into my diet ideals ...meals that maybe even my 6 year old son can get excited about too....ok so maybe that is a bit of a challenge. But I find I am so super lazy about it scrambled egg whites....tuna right out of the can ...carrots unskinned...yep that would be me ...pretty uninspired ...I desperatly need to be inspired ...sometimes I eat for function ...and that just does not feed your soul
.so ...Asia Girl Blog...ideas ...recipies ....who knows....