4 Must Know Tips to Get Your Six Pack

 I can honestly say (and maybe not the best training I have done) but I did not do any isolated ab work for my first few figure competitions and placed 1^st and 5^th (not too bad). The reality of it is your diet and weight training has a far greater impact on your washboard than any number of sit-ups, crunches, or hours on the “Ab blaster.”

 Let’s cut out the fluff and get to bottom of this…

1    Everyone has a six-pack. It;s true, you really do. If you were to strip away the layers of adipose tissue you would see a nice rectus abdominis (stomach muscle) that has that definition you hope to see in the mirror.

2 Sits ups will not get you a six-pack.Yes sit-ups will help strengthen your abdominus muscles (that is if you do them correctly – do not strain your neck!) but the reality is they aren’t doing anything to bring those muscles into visability. Think about it for a second. How many times have you seen the guy at the gym who has that tire around his waste doing sit ups everyday but nothing looks different? Sure hisstomach muscles might be in great shape endurance wise and utilize oxygen efficiently but do they look any different? Nope.  This is not to say you cannot do sit ups on your quest for your washboard, but it is saying if you only run and do sit-ups, you will not be washing your clothes anytime soon.

3 Abs are made in the kitchen. Okay, I know, I can be really cheesy but let’s face it, whoever coined this term was a genius in my eyes!  It’s true. Remember what we said about the tire?  In order to make this go away, we must alter our nutrition. Nutrition is about 80-90% of the task when it comes to optimizing our physique and performance. Start by replacing major starches such as bread, cereals, rice and pasta with vegetables, lean protein, and complex carbohydrates such as brown rice or quinoa.  To big of a jump? Cut out the soda, and stop drinking your calories!

4 A complete weight lifting routine will be  “bringin’ sexy “abs” back.” Yup, that’s it Justin Timberlake can help you get through a sweat sesh to get those abs. The reality of it is, you are training your core while you are training other body parts. This is especially when performing large movements such as squats, lunges, pull-ups, & push-ups. Of course like any fine-tuning you can do some isolation ab exercises to chisel them out a little bit, but the bulk of getting those ridges will be achieved through heavy total body lifting.

And there you have it, the quick and dirty on getting your six-pack to show. It’s not easy (let’s be serious if it was everyone would have one), but it’s not impossible! And next time you’re in the kitchen as yourself, will I be able to use my washboard if I eat this? J

Until next time, remember Abs are made in the kitchen and eat your lean protein!

Kel

Is Work Sabotaging Your Diet?

Let’s face it, we’re all busy and it can be difficult making the best decisions for our health, especially when it comes to nutrition! Couple this with a hectic day at the office and it doesn’t seem so unrealistic that the meal plan you started on Monday has been forgotten by Wednesday. 

When I am at work I get the sense that I am the “food police.”  I never comment on things but I do stick to my game plan and others pick up on it. In turn, when I am around, whether on purpose or not, my colleagues seem to keep that candy drawer closed. How can we make this easier for ourselves and others? Below I list out 4 simple tricks to prevent falling of the wagon week after week!

1.     Plan. First things first, if we don’t plan ahead for the week or even the day, we are setting ourselves up to take the easy road. What does this mean? If the boss says we’re ordering Pizza, you eat the pizza. Instead, on Sunday evening, take a few minutes to think about your week. Will you be eating breakfast at home or at the office? If so what will it be? A protein packed shake and a piece of fruit is a convenient option to have on the go. Next move to snacks, and lunch. Any lunch meetings or special events? Think ahead to those and figure out now what you will eat.  Will you bring a healthy salad? Or choose that meal as your weekly reward me? The clearer you are about planning your week, the more likely you will stick to your eating agenda.

2.     Prepare. Set aside time during the week to go to the grocery store! Not only will it be forgiving on your waistline but on your checking account too. Think about how many $10 salads you buy at Sweet Green or Whole Foods! Don’t get me wrong, I love these places, but it adds up! Whether its ten minutes the night before, an hour on Sunday, or the day of, build time into your day to  prepare your snacks and meals. If the food is in the refrigerator or on the counter you be more likely to eat it than if it isn’t there at all.

3.     Stock. Stock up your office! Pick up some nuts, apples, cans of tuna, your favorite protein bars, a can opener, and plastic ware. Keep a water bottle there as well. I know it may sound silly, but seriously having these things around will help when hunger strikes. It can also save you from rummaging through your coworkers candy drawer. That’s the worst: mid- afternoon hunger pangs and the next thing you know you’ve downed a bag of Reese’s.  Walk past the candy bowl. Better yet, create your own “candy bowl” and fill it with Larabars or fruit.

4.     Decide. Decide ahead of time that you are committed to your healthy lifestyle. Do not be easily influenced by coworkers to indulge. It is easy to say, “Well, it’s just today.” But trust me, those “just today’s” and up to weeks, months, and before you know it, you’ve become another statistic: as of 2010 69.2% of Americans 20 and older were overweight or obese!

The next time your colleagues ask you to lunch, what will you do? You’re gonna stick to you game plan J!  Let me know what tools help you succeed with nutrition at the work place!

Sources: Centers for Disease Control & Prevention.  20130. Obesity & Overweight. Retrieved on August 15, 2013 from http://www.cdc.gov/nchs/fastats/overwt.htm.

5 Fast & Fit Breakfasts

Mornings can be a challenge! Whether its kids, work, class, catching the train or bus, things get hectic! But do not let the craziness of the morning be your excuse for not having a fit-minded breakfast.  Start off on the right (or wrong) food nutritionally can be the dealmaker (or breaker) for the day.

Below I list out 5 Fast and Fit Breakfast ideas. Notice how each one of them has a source of protein. Protein is key because it helps keep you satiated and also suppresses the release of Ghrelin, the hormone in our body that tells us we are hungry. Protein is also a key building block for muscle, skin, and bones. Also make a note how each breakfast has a source of carbohydrates. Carbohydrates are the body’s main source of energy and after a night of sleep, it is important to refuel of the day ahead.

1.     Protein Shake: A quick and simple way to get in the nutrients you need in the morning. What’s great about a protein shake is that it is convenient and portable. You can drink it in the car or at the office.  Not sure you will have time to blend up a concoction in the morning? Make this ahead the night before and leave in the freezer (just don’t forget to grab it in the morning). By the time you get to work and settle in, the drink will have begun to thaw allowing you to drink it. A sample recipe for one of my favorite breakfast morning shakes is: 1 scoop Official MetRx Vanilla Protein Powder, 6 oz Unsweetened Almond Milk, 2 Tablespoon PB2, and Ice!

PB2 Protein Shake with Coffee = Perfect Start! 

2.     Egg Whites with Toast: For convenience you can buy the liquid egg white cartons. Simply pour in a frying pan over the stove. And in less than five minutes you can have a protein packed breakfast. Not enough time there? No biggie, hard boil eggs on Sunday and peel them right away. Store the eggs in a Tupperware in your refrigerator. It’s a simple fix to having protein in the morning. I typically eat 4-5 egg whites. The yolks are fine but if you are watching your cholesterol or trying to shed some lbs. leave the yolks behind. Couple your egg whites with a piece or two of Trader Joe’s Sprouted Bread. I recommend this bread because it has (-) impact carbs, meaning you won’t get too high of a blood sugar spike and will be having plenty of fiber!

3.     Oatmeal with Protein Powder: It’s super convenient to keep both of these ingredients at your desk. Pick up some packets of plain oatmeal (the flavored kind tends to have a lot of sugar).  Literally you can make this meal at your desk.  Make the oatmeal as usual (with hot water or unsweetened almond milk) and add in a scoop of your favorite protein powder. You may need to add more liquid to your desired frequency. Other tip for making this breakfast is to keep a bowl and spoon in your work drawer.  As for storing the protein powered, the tubs can be cumbersome. I like to pour mine in a gallon sized zip-block bag and keep the scoop in there.

4.     Low-Fat Cottage Cheese with Berries: Another quick and easy suggestion. To make the morning prep work even quicker, wash your berries ahead of time. Scoop out a cup of cottage cheese and toss those berries on top. Need a to go? Zip block makes great circular containers to put your cottage cheese in. I bring my berries along separately in a bag while transporting. Another solution is to keep a container of cottage cheese and berries in the office refrigerator.

5.     Protein Wrap: Another travel friendly option! Pick up some low carb wraps at the grocery store, I recommend any wrap where the net impact carbs are low, hence lots of fiber. Ezekiel brand has a good wrap. Cook up some egg whites similar to that of an omelet. Once eggs are cooked slide those puppies onto your wrap. Throw in some spinach, tomato, low-fat cheese, and wrap away. You create the same dish on two slices of that Trader Joe’s Sprouted Rye Bread as well. Think you’re pressed for time in the morning? Make it the night before and keep it in the refrigerator. 

3 Tips for Choosing A Protein Bar

Zone, ThinkThin, Cliff, Larabar, Quest, ProMax, MetRx, oh my! Where do you start when choosing a  protein bar? What is the difference? How do you know what to eat? Have you ever caught yourself standing in the protein bar section of a grocery store or GNC wondering where do I start? This article is for you! I wanted to break down eating a protein bar to the simplest three toos to helping you choose one that is right for you! With the following three tools: the Metabolic Effect number, the ingredient list, and the serving size, choosing a bar is easy. 

1.     Metabolic Effect Number:

This is one of the most valuable tools I have learned since working with the Metabolic Effect Team. From the world of fitness, one knows there are a million protein bars, energy bars, and whatever-else-kind-of bars out there! It’s pretty overwhelming. And whether you’re an elite athlete or a mom trying to select a convenient option for herself or family, it can be pretty confusing! This quick formula helps to simplify your decision by deciphering the net carbohydrates in the product.  To do this you can:

●      Subtract the total grams of fiber and protein from the total grams of carbohydrates

●      The remaining number should be: 10 or less

●      The fat content should be less than 15 grams

Do not worry if the remaining number is 11 or higher. The idea behind this tool is that if the total number of net carbohydrates is low, it will have less of an impact on your blood sugar, and in turn your insulin response. All of these reactions play a role in how your body regulates sugar, and in turn fat. So if you do select a food with a higher net carbohydrate just know that essentially you are eating more sugar, which increases the insulin response. I usually suggest these foods for athletes before a workout or someone about to engage in an endurance event.

2.     Ingredient List:

Have you ever tried to read one of these? Or pronounce some of the names? Kinda scary! In my past life I was a protein bar junkie and would have any of them as long as they said protein and were “low carb”. I was pretty clueless about reading the rest of the label. It wasn’t until I started doing contract work with Larabar that I became more aware of “bar” food labels.  I learned that some Larabars only have 2 ingredients. But I was still caught up on the grams of protein there wasn’t enough for me. Well, good things come in time, and this past year Larabar launched their new line of bars, ALT, which contain pea protein!  Finally, a bar that is real food, has a decent amount of protein, and fits the Metabolic Effect Number = WIN!

I completely understand how it is sometimes difficult to have real food. My time spent traveling with Jim makes it challenging to have chicken and broccoli on hand, so I do carry bars.  However, these days I am much more selective on which ones I will eat. Besides who wants to have the gas and bloating that goes along with most of them? I know you know what I am talking about. Believe me, I work the Arnold Classic, and if you want to truly experience the aftermath of some of these bars, walk the expo floor for a few minutes and you’ll catch my drift – pun intended.  What’s the culprit for this bloat and gas? Most of it is due to the sugar alcohols (artificial sweeteners) used to sweeten the bars. So yea, next time you pick a protein bar, after calculating the ME number, read the ingredient list.

3.     Serving Size

I am not a huge person to get caught up in calories. If I want more lean chicken I am going to eat more chicken. But when it comes to convenient foods, I do have my guard up. Many of these bars can be pretty energy dense.  My 5’2 figure does not need a 400-calorie protein bar for a snack (even if I were to eat a 400 calorie snack I wouldn’t choose a protein bar!) Typically most bars are 1 serving size, so you don’t have to be too concerned with rationing your protein bars. However, there are those tasty synthetic treats that are packaged as 2 protein cookies or a protein brownie – yeah check those labels- most of these are multiple servings.

In closing, educate before you eat! Everything we put into our mouth has an impact on our body and it can either bring us closer to or further away from optimal health!

Until tomorrow, read your labels! Tweet me your favorite protein bar @kelleyvargo #proteinbar

XO,

Kel

Top 5 Road Trip Treats

This past month I have been on the road quite a bit from Ohio to North Carolina, Pennsylvania and soon to be Tennessee. As much as I like to prepare and eat real food (as opposed to processed or packaged), I know realistically it won’t happen all of the time. It can be easy to let a road trip or plane ride sabotage success, but pitfalls (or in this case pitstops ) can be avoided with a little planning and the right mindset.

1.     Nuts: I prefer almonds. Nuts are a great source of healthy fats, which also provide a sense of satiety. To keep me from going over board I pre-portion them out in zipblock bags or buy the single serving size at the convenience store. Nuts provide that “munch and crunch” feeling – I am a picker so I love to be able to eat a little bit at a time.

2.     Fruit: My go-to travel fruits are apples – especially this time of year!  Apples are lower in sugar compared to some other fruits and again, are easy to eat.  Although apples might be hard to find in local convenient stores, there are often roadside stands or apple orchards on the way if you are traveling via car. Take an extra few minutes and stock up on these nutrient dense powerhouses’.

3.     Beef Jerky: Loaded with protein and not in calories, Jerky is a great portable option for increasing your daily protein intake while en route.  Just be sure to check the sodium content, as some of them are high. The other great thing about beef jerky is that there are a variety of flavors, sizes, and textures. My recent favorite is sweet n spicy.

4.     Protein Bars: For convenience, feasibility, and a good nutrient profile, I like Think Thin Bars. Taste like a dessert, but they don’t make me feel like I ate one!

5.     Coffee: Let’s face it, I am a caffeine addict and when on the road I gravitate towards it!  I prefer coffee over diet soda, coffee doesn’t get me bloated.  Nothing is worse than feeling that while sitting in the middle seat of a plane!

I hope this list helped you out some! I hope these few ideas provided an idea of how to incorporate some healthy options while on the go. Got some more ideas? Please email me or send me a tweet!

Safe Travels!

Until next week,

Kelley

Protein PB2 RC Treats

Any of you who know me well, know that my love for baking rivals my love for the weight room.  However, we all know we can eat a little cleaner when it comes to desserts.  One of my dear friends and inspirations, Dr. Jean Guiterrez has helped me develop in both the weight room and the kitchen. Last fall we spent many Tuesdays, aka Tasty Tuesdays, coming up with new high protein recipes.  One of them Jean introduced me to was her tasty protein rice crispy treats.

Per requests of my amazing Facebook friends, I was asked to post the recipe for these delicious treats.  I did some tweaking to the recipe and created a new version.  The latest addition is my new obsession, PB2.  Powdered peanut butter, with 85% less fat than regular peanut butter!  Some one is a genius

I made two versions last night, one regular and the other vegan.  The main difference being the protein powder used (hemp vs. whey/casein blend).  To be honest, next time I make a vegan version I think vanilla soy will work better.  But hey, it was a try. 

Ingredients:

40 jet puffed marshmallows

8 tsp Earth Balance vegan buttery stick

8 tbsp PB2

~ 85.5 g (2.5 scoops) protein powder

6 cups brown rice crisps

PAM

1. In microwave safe bowl melt Earth Balance vegan buttery stick and marshmallows.  (approximately 3 minutes).

 

2. Stir in PB2 and protein powder

3. Add in brown rice crisps

4. Spray 13 x 9 baking dish with PAM

5. Place dish in refrigerator for treats to cool

6. Cut into squares and enjoy!

I did venture around Foggy Bottom to get feedback on the treats and from the reviews they were a hit! 

 Steve, Manager of Devon & Blakely, Elizabeth, an Exercise Science graduating senior from The George Washington University and Nannette & Beverly of my apartment complex all loved the treats!  Below is Dr. Loretta DiPietro and Patti LaPlaza enjoying the treats over coffee and brain storming.  Dr. Todd Miller, a true food critic, asked for seconds. Dean DeLoia of The George Washington School of Public Health and Health Services enjoyed her Protein PB2 RC Treat after her healthy salad. Alex Dickman and formed GW basketball player Ivy, made sure to get some too!
These treats are great for everyone: the student, the athlete, the professor, the business owner, and yes, the DEAN!  They are great for you too!

 

Let me know what you and the people in your community think!  Have a great weekend!

Break Your Fast!

Let’s face it, most of us have hectic mornings, and the thought of taking a few minutes to make a healthy breakfast may seem daunting.  However, we know we should! A 2011 Study from Food Insight stated that 93% of Americans say breakfast is the most important meal of the day but less than 44% of us are eating breakfast!1 Sparing a few minutes in the morning for breakfast can save you more than a few pounds in the long run!  A 2010 study published in the American Journal of Nutrition found people who do not eat breakfast are likely to have larger waists, exercise less, have poor eating behaviors and elevated insulin levels.1
 Make it easy on yourself and give my favorite on-the-go breakfast a try!

Mighty Muffins:  

Ingredients:

6 Egg Whites

1/2 cup oat bran

Vanilla Extract

Cinnamon

Truvia

Pam

1/2 cup blueberries

Water

  Part 1: Egg White Muffins:  

1. Preheat oven to 350 degrees
2. Spray muffin tin with Pam
3. Pour 2 egg whites in a muffin tin.
4. Pour 2 other egg whites in a muffin tin
5.  Makes 2 egg white muffins

Part  2: Oat Bran Muffins:  
1. In a small mixing bowl, crack and separate 2 egg whites

2. Add in 1/4 cup oat bran
3. Mix in 1/2 cup blueberries
4. Mix in 2 tablespoons water
5. Add in a dash of cinnamon, vanilla extract, and Truvia to taste
6. Pour mixture into muffin tins

 Part 3: Baking & Eating:

1. Bake for 15 minutes or until firm (I usually jump in the shower while they are baking - yeah for multitasking!)

2. Let cool for a few minutes

3. Enjoy!

The final product :)!  Delicious - even better with coffee!

Don’t have time for the oven or access?  No problem.  Substitute a tupparware container for muffin pan.  Simply microwave your egg whites and oat bran muffin mixture for 3-5 minutes!  Better yet, make them the night before to save yourself a few minutes in the morning!

Want to boost your muffins a bit?  Throw in some nut butter for some healthy fat and more protein!

Enjoy your breakfast!

Nutritional Facts:
Calories: 276
Fat: 4.41 g
Protein: 37.48 g
Carbs: 47.78 g

1. These and other interesting statistics were found at Mr. Breakfast!