NPC's Excalibur, 2009: 2ND PLACE (Open Figure, Class B)

NPC's Excalibur, 2009: 2ND PLACE (Open Figure, Class B)

NPC's Excalibur, 2009: 2ND PLACE (Open Figure, Class B)

NPC Excalibur Posing Prep-2 Weeks Out

NPC Excalibur Posing Prep-3 Weeks Out

NPC Excalibur Posing Prep-4 Weeks Out

Learn Your BMR and Lose Weight

What Is BMR?

Basal Metabolic Rate (BMR) is the number of calories that your body burns at rest during a day. Your BMR is dependant upon age, weight, height, sex, diet, and exercise.

How Can Knowing Your BMR Help You To Lose Weight?

If you know how many calories your body needs a day to maintain it’s current weight (your BMR), then you can use that number to create a caloric deficit by decreasing your daily caloric intake and/or increasing your caloric expenditure.

How To Calculate Your BMR

Visit http://www.bmi-calculator.net/bmr-calculator/. Enter the necessary measurements to learn your daily caloric needs.

What To Do Next

• Create a reasonable daily caloric deficit that you can commit to.
• If you are already exercising, but not losing weight, then take your BMR and subtract 200 calories per day. You can slowly (over a month or so) increase this deficit down to 500 calories. Keep in mind that the longer it takes you to lose weight, the more likely you will be to keep this weight off permanently. This is because you will probably be making permanent changes to your lifestyle that allow for weight loss, rather than sudden and short-term changes that will only yield short-term results.
• Every time a pound is lost, re-calculate your BMR and continue to adjust your eating habits to it.
• The most effective way to calculate your calories is to keep a calorie journal for at least one week. Write down the times you eat, what you eat, and the calories in it. Try to stick to serving sizes listed on the foods you buy. If you eat fresh produce, then you can learn serving sizes and caloric information for these foods online. Become aware of how many calories you are taking in daily and make necessary changes to your diet to make sure that you are not eating more than your body needs. Your body will store excess calories that it does not need.

Here is An Example of a Calorie Journal:

My BMR is 1,300 calories/day. I will create a caloric deficit by decreasing the number of calories I consume a day. I will start by subtracting 200 calories. Now, I must make sure that I only consume 1,100 calories/day.

One day of my journal may look like this:

9am: ¼ cup oatmeal 150 cal

4 egg whites 64 cal

12pm: 4 oz. plain chicken 120 cal

8 brussel sprouts 80 cal

3pm: 1 banana 100 cal

¼ cup almonds (24 nuts) 170 cal

6pm: 4 oz plain chicken 120 cal

1 cup asparagus 27 cal

1 sweet potato 100 cal

9pm: ¾ cup cottage cheese 120 cal

½ apple 50 cal

Total Calories: 1,101

Interval Training

Interval training utilizes both of the metabolic systems within the human body: the anaerobic metabolism and the aerobic metabolism.

Anaerobic System: Uses energy stored in the muscles (carbohydrates in the form of glycogen) for short bursts of intense activity. Anaerobic means "without oxygen." Oxygen is not converted during this process, so the body undergoes an "oxygen debt."

Aerobic System: This is your recovery stage or slower interval (Steady State) when oxygen is restored within the heart and lungs. During this time, fat storage is converted into energy. If you want to lose fat, then this is the metabolism you want to be using more of.

The Benefits of Interval Training

• Your body undergoes an "adaptation response" by creating new capillaries. The increase in capillaries leads to your heart's increased ability to efficiently take in and deliver increased levels of oxygen to your working muscles (which are demanding that oxygen in order to continue to contract and work).
• Your heart grows stronger and your cardiovascular system is able to perform better.
• You prevent injuries caused by repetitive stress of simple endurance exercise.
• It allows the ability to "cross train."
• Intervals allow the body to work harder for a longer period of time than continuous exercise at the same intensity.
• More calories are burned during short intense bursts of activity than are burned during longer and slower-endurance forms of exercise. More calories will be burned during 1 hour of intervals than would be burned during a long, lower intensity work out such as a 1-hour jog.

The Main Disadvantage of Interval Training

Not all calories are the same. Calories from fat will be burned during slower intervals while calories from carbohydrates will be burned during faster intervals. Therefore, intervals are a great way to lose weight, but not the best option for those wishing to preserve muscle).

Important Things to Remember When Interval Training:

• warm up
• start slow (walk 2 minutes, jog 2 minutes)
• longer intervals yield better results
• increase intensity (speed) OR duration (time)....but NEVER both at the same time.

Side Note: Circuit training with weights and machines is a form of interval training

How to Make Cardio More Effective

Clients and friends are constantly frustrated when it comes to cardio. Many people find themselves doing cardio day-in and day-out with no results to show for it, and they don’t understand why.

The Problem: As intensity increases, the body converts more carbohydrates into energy. Most of the time, our goal is to burn fat, not carbohydrates! If all you want to do is lose weight, then running is a fine option.

The Solution: During longer, low intensity aerobic exercise (steady state), the body tends to convert fats and protein into usable energy. If you want to lose fat without also losing muscle, I recommend lowering the intensity of your cardio and increasing the duration.

Where Does Energy Come From?

The human body stores and converts our food into usable energy. Adenosine triphosphate (ATP) is a molecule that stores energy throughout the body for later use. Without ATP, muscle use and growth are not possible. The body utilizes one of three energy systems to convert our body’s ATP storage into usable energy. These three systems are the Phosphagen System, Glycolytic System, and Oxidative System.

The Phosphagen System is the primary source of ATP during exercises that are high intensity, explosive in nature, require maximal effort, and last a short period of time (up to 10 seconds). The Phosphagen Sytem is active in the first 10 seconds of all exercises. This system is anaerobic (it works in the absence of oxygen). Sprints, power-lifting, and Plyometrics (jumping) are examples of exercises that would force the body to utilize the Phosphagen System.

The Glycolytic System breaks down carbohydrates in the form of glucose to produce ATP during exercises that are sustained and intense, but not requiring maximal effort. Like the Phosphagen System, Glycolysis is also anaerobic . This system takes over 5-10 seconds after initiation of an activity (after the Phosphagen System) and stays active for up to three minutes. Wrestling is an example of an exercise that would force the body to utilize the Glycolytic System.

The Oxidative System is the primary source of ATP at rest and during long distance or low intensity activities. This system uses carbohydrates and fats as energy.

Unlike the two systems listed above, the Oxidative System is arobic (it requires oxygen). The Oxidative system usually takes over 3 minutes after the initiation of exercise. Marathon running and cross-country skiing are both examples of exercises that would force the body to utilize the Oxidative System.

WHAT TO EAT POST-WORKOUT (Weight-Lifting) & WHY

What to Eat

I recommend carbohydrates in the form of simple sugars and a fat-free whey protein shake immediately following workouts.

What Carbohydrates are Best

This is the only time of day that I personally recommend consuming simple sugar, so take advantage of it! When I say simple sugar, I mean Maltodextrin!

Why Maltodextrin is the Best

Maltodextrin, also known as corn-starch, spikes blood sugar levels! It ranks 100 on the Glycemic index (GI). After a workout, the body is left stripped of fuel and needs to restore muscle glycogen. Spiking blood sugar levels with starchy carbohydrates, such as maltodextrin, will enhance the ability of muscles to absorb whatever nutrients (proteins) are digested immediately after the sugar spike. If the body does not receive carbohydrates post-workout, the body may break down muscle tissue rather than restore it.

Maltodextrin is absorbed as rapidly as glucose. When used post-workout, it allows more carbohydrates to transport out of the small intestine and be absorbed into the blood. This increase in carbohydrate transport aids a greater absorption rate of water into the bloodstream. Maltodextrin allows for faster energy uptake and hydration.

I recommend 40 grams of Maltodextrin for women and 50 grams for men post-workout. My favorite product is called “Carbo Gain” by “Now Sports”

Alternatives to Maltodextrin

If you are seeking an easier alternative to traditional techniques of muscular development, then try option number two: Find a high-glycemic sports drink that is fiber-free and pound it just after your workout and before your protein shake.

Carbohydrates to Avoid

Avoid whole foods, complex carbohydrates, or anything containing fiber because they will slow the digestive process during a time when it is most beneficial to speed digestion up.

What Protein is Best

I recommend using a fat-free whey protein powder (mixed with water) immediately following the consumption of maltodextrin.

Why Whey is the Best

Whey protein is the ideal source of post workout protein because it is the fastest-digesting protein available and because the body digests liquids faster than solid foods. Muscles are stripped down of protein during exercise and need to be replenished quickly in order to grow. Although egg whites, chicken, and tuna are my main sources of protein, they are also whole foods. Unfortunately, whole foods take a few hours to digest. I suggest 20-30 grams of whey protein for women and 25-50 grams for men immediately following maltodextrin post-workout.

My favorite product is “Evopro” (chocolate flavor) by “Cytosport.” This is one of the few proteins that contains L-Glutamine peptides. Glutamine speeds up the process of muscular recovery.

Why Avoid Fat Post-Workout

Like fiber, fat slows digestion of protein and carbohydrates during a time when it is most beneficial to speed the process up. Exercise depletes muscles of glycogen. The right combination of carbohydrates and proteins will allow depleted muscles to restore glycogen quickly, but fats will interrupt and slow down the absorption of protein and carbohydrates. Therefore, fats will delay muscle recovery.

Recipe: TUNA SALAD-Serves 1

Ingredients:

• 1 (5 oz) Can Albacore solid white tuna (in water-no salt added)
• 1 tblsp. High Omega-3 Vegenaise (Available at Wholefoods)
• 2 stalks celery, finely chopped
• 1 tablespoon Sweet Pickle Relish
• ¼ red onion, finely chopped
• ½ teaspoon freshly ground black pepper
• Freshly squeezed lemon

Method:

Combine all ingredients in bowl and stir. Bon Appetit!

Nutritional Value:

250 Calories

26 grams protein

11 grams fat

10 grams carbohydrates

The Glycemic Index

Please visit the following site to learn about the effects of food on blood sugar levels. This site also contains a database to allow you to check the glycemic index of foods you may be interested in eating or avoiding.

http://www.glycemicindex.com/

Recipe: HAM, SPINACH, AND BASIL QUICHE - Serves 6

Sorry to say it, but science has discovered that Mom was right about one thing in particular; you need to eat your veggies! Weight loss can’t occur when the Ph of our blood is acidic. The problem is that nearly everything we eat is acidic, including all animal proteins (meat and dairy), grains, and most processed foods. So what can we eat to make our Ph less acidic?

The great news is that vegetables keep our blood alkaline and help to balance our Ph so that weight loss can become possible. I have more good news for you; veggies don’t have to be bland and boring!

While growing up, my mom made one particular protein and veggie-packed dish that always left my brothers and I fighting for the last piece. Just one piece satisfies protein and veggie requirements for an entire meal! I am still impressed with this dish and amazed that my mom could make veggies taste so good! I have shared this recipe with many friends and celebrity clients. They have all loved it and now they make it for me!

Try my Mom’s crust-free spinach, ham, and basil quiche! It is so easy to make! It only takes about 15 minutes to prep and 45 minutes to bake. It tastes great hot or cold and is great for breakfast, lunch, and dinner! Just make 1 dish and have leftovers to pack for your entire work-week. Best of all, the ingredients can be purchased anywhere for $15 or less!

Ingredients

• 2 bags of frozen spinach, partially thawed & drained (12 servings of spinach)
• 12 oz cooked ham, sliced thin (I prefer low-sodium ham by Black Forrest. Available at Trader Joe’s)
• 1 whole egg
• 5 egg whites
• 1 cup low-fat shredded cheddar cheese (I prefer the Lite Shredded 3 Cheese Blend. Available at Trader Joe’s)
• 4 oz fresh basil, coarsely chopped
• 1 tablespoon ground black pepper
• ¼ cup fat-free milk

Method

Preheat oven to 350 degrees. Coat 9x13 inch glass baking dish with olive oil cooking spray and set aside. In a large bowl, combine all ingredients and mix well with hands. Transfer mixture into baking dish and flatten surface with fork. Bake 35-50 minutes. Place a fork or toothpick in the center of dish after 35 minutes of cooking. When the fork or toothpick comes out clean, the quiche will be done cooking.

Nutrition Facts (based on 6 large servings)

Calories: 160
Carbohydrates: 5 g
Protein: 24 g
Fat: 4 g

Recipe: ITALIAN STYLE MEATBALLS - Serves 4

Ingredients

• 1.5 lb Extra ean ground beef (90/10% or 95/5%)
• ½ cup gluten-free breadcrumbs (available at Whole Foods)
• ½ cup finely chopped green onions
• 1 egg, lightly beaten
• 1 teaspoon dried parsley (or ¾ cup fresh finely-chopped Italian Parsley)
• 2 teaspoons Worcestershire sauce
• ground black pepper to taste
• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, finely chopped
• 1 (28-ounce) can crushed tomatoes with basil
• 2 (15-ounce) cans tomato sauce
• 1 (6-ounce) can tomato paste
• 1 tablespoon dried basil (or 1 cup fresh finely chopped basil)
• 1-2 teaspoons dried oregano
• 1 tablespoon balsamic vinegar
• ½ cup grated parmesan cheese

Method


Mix beef, breadcrumbs, green onion, egg, parsley, Worcesrershire sauce and pepper together in a large bowl. Shape mixture into 1-inch balls with dampened hands. Set Aside. Heat oil in a large Dutch oven or skillet over medium high heat. Brown outer surface of meatballs (about 2-3 minutes). Heat oil in a large, empty Dutch oven or skillet over medium heat. Add onions and cook for 3 minutes. Add garlic and cook for 1 minute more, stirring frequently. Stir in crushed tomatoes, tomato sauce, tomato paste, pepper, basil, oregano, vinegar, and cheese. Bring just to a boil. Reduce heat to low and simmer for 10 minutes. Add meatballs and continue to simmer, stirring occasionally, for 30 minutes or longer. I enjoy them a la carte (no pasta) with a nice salad of baby romaine and balsamic vinegar dressing.

Recipe: HAM & CHEESE STUFFED CHICKEN BREASTS - Serves 4

Ingredients

• 1 cup grated low fat mozzarella cheese
• 1 cup low-sodium ham
• 3 tablespoons Dijon mustard
• 1 teaspoon Ground Black Pepper
• 1 teaspoon Dried Basil
• 4 boneless, skinless Chicken Breasts
• 1 egg White
• 2-3 cups gluten-free breadcrumbs (available at Whole Foods)
• 3 teaspoons extra virgin olive oil

Method


Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.
Mix cheese, ham, mustard, basil, and pepper in a small bowl.
Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)
Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 3 minutes. Carefully flip each breast and brown the other side. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 25-30 minutes.

I enjoy this with some steamed green beans or a simple green salad.

Recipe: TURKEY MEAT LOAF - Serves 6

Ingredients

• Olive oil cooking spray 

• 1 cup kamut flakes cereal or Amaranth Flakes (Whole Foods), crushed
• 2 pounds ground turkey breast -99% fat free (Trader Joes)
• 1 cup sliced green onions 

• 3 stalk celery, finely chopped 

• 1 small yellow onion, finely chopped 

• 2 cloves garlic, finely chopped 

• 1 (6-ounce) can tomato paste 

• 1 egg, lightly beaten 

• 1/2 teaspoon dried thyme
• 
1/2 teaspoon dried marjoram 

• 1/2 teaspoon dried oregano 

• 1/2 teaspoon dried basil
• 
1 teaspoon salt (optional) 

• 1/4 teaspoon pepper

Method

Preheat oven to 400°F. Coat an 8-inch loaf pan with olive oil cooking spray and set aside. In large bowl, gently combine cereal, turkey, green onions, celery, yellow onions, garlic, tomato paste, egg, thyme, marjoram, oregano, basil, salt and pepper. Transfer turkey mixture to prepared pan and bake for 45 minutes - 1 1/4 hours, or until internal temperature of meatloaf reaches 165°F. Set aside to let cool briefly, then slice meat loaf and serve.