- only fruit high in monounsaturated fat - the best fat for cardiovascular health (help reduce markers of inflammation and lower bad cholesterol)
- 55 calories per ounce
- the monounsaturated and polyunsaturated fats can ward carb cravings because they stabilize blood sugar
- dietary fat helps produce testosterone which contributes to muscle growth
- contain phystosterols which are plant compounds that help post-training inflammation and will minimize pain
- you need healthy fats to help you body absorb fat soluble vitamins like A,D,E and K from all the tomatoes and spinach you are eating.
- healthy fats promote a feeling of fullness between meals
- contains 44 milligrams of magnesium per cup, contributing to bone strength
(source: Oxygen Magazine May 2011)
Hint- I spray my unused half with lemon juice for the next day so it doesn't change color. :)
On that note....my day.
Every now and then I like to have a higher carb day to keep my mood and cravings at bay. I chose today because it was my leg day and I had a high calorie burn with such a large muscle group.
I slept in this morning because I didn't feel well last night. I think it was just allergies and drainage, but regardless the best thing for me when I feel my body fighting something is sleep.
04:30 Wake up for work - Crazy that this is sleeping in ;0
Breakfast: 1/3 cup rolled oats with splash of almond milk and 1 tbsp almond butter and cup of coffee in my favorite mug.
I was still so tired so I sucked on this coffee with 1 splenda and 1 tbsp creamer for a few hours.
Meal 3: seared then baked tofu with 1.5 cups broccoli and 1 sweet potato patty
A MD at work has some emergenC I took because I forgot my supplements at home.
My work likes to treat us to lunch on busy days but it's always crap like pizza and fried chicken that I can't eat. Today it was Rudy's and no I did not partake. I guess people would be upset if they catered salad and even then I would probably question the sodium content of the chicken. I'm just hard to please I know. A girl's got to watch her figure ;)
Meal 3: baked chicken and spinach salad plus one magic pop (cause I needed something crunchy)
Crazy good glute workout at the gym - I got my critique back from my last show and as I feared my quads are too developed. I am trying to due glue exercises that isolate my glutes so no squats.
10 min warm up on treadmill
Supersets
1) box jump burpees
sumo sqt with 25# kettlebell
2) kettle bell deadlifts
Good mornings
3) split jumps
one legged stiff leg deadlift
4) cable butt kicks
cable side leg pulls
5) butt blaster
abductor
Abs
25# weighted oblique hyperextensions
decline reverse crunches
hanging chair crunches
Stairmaster Intervals x20 min.
Meal 4: What I looked forward to ALL day after post leg workout I don't feel bad about having a banana - with 1 tbsp almond butter wrapped in half a low carb tortilla!! THE BEST!
Meal 5: I wasn't hungry but my husband was eating delicious looking pizza so I snacked on spinach to hold me over
Meal 6: Ground turkey breast/spinach/lo carb wrap with sundried tomatoes
I did have an extra treat I didn't need but I will confess too. I forgot to take a picture but it was a sugar free vitatop muffin.
In other news, I am starting to see great results with my focused glute training. I practiced some new posing styles tonight that take attention away from my enlarged quad sweep and noticed my glute/ham tie is starting to look pretty bad ass!! Just saying... :) All that hard work is paying off.
I am going to ft worth tomorrow for a family member's birthday and will need all the good vibes sent my way. I always have a hard time being home and being on my diet. Old habits are hard to break I guess. But I have my lunch packed for the road and I am ready to be good 100% despite being surrounded by delicious comfort food and treats. :)
- Whittney C.
- Whittney
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