Sometimes it freaks me out when I think of how far Sean has come.

Before                                       AFTER! woah!

Sean O’Brien…aka S.O.B. came to me over a year ago. He had very little exercise experience and his goal was to just feel better. Sean, like most people, works a high stress job behind a computer. Mobility, endurance and strength were all things we were going to have to build up in Sean.

Sean and I set his first goal…show up. That was it. Sean made a commitment to see me three times a week. He never missed a session. He showed up, did the work and said within the first month that he was feeling better already. I was stoked.

One of the funniest memories I have of Sean is that in the very beginning, he said he had no interest in going on any crazy diets or messing around with his food. I said, “fine…no worries, keep doing what you’re doing.” I knew that if he continued to show up and we continued to set lofty goals for him in the gym, that eventually he’d come around. After a few more months, Sean started to get frustrated that his fitness progress was plateauing. He put two and two together and decided it was time to start tackling nutrition.

Sean started keeping a food journal for me. After only a few short discussions on how he could tweak his diet, we started seeing MAJOR changes. It was SO AWESOME to see. Sean was getting faster, stronger, having more endurance, was energized throughout his day and was having to hit the stores because his clothes were getting too big! Now Sean sends me photos like this of what his kitchen table looks like after a shopping trip…

One of the most amazing things to me is how much Sean has taken accountability for his own health. I am a motivator, instructor, coach…I hope that I can say the right thing to the right person to induce an “ah-ha!” moment. Clients, like Sean, who take it to the next level and decide to put THEIR OWN HEALTH and HAPPINESS first and continue to learn on their own will see changes that will last a lifetime. Sean sends me amazing articles that he finds on the internet regarding health topics. He emails me recipes he comes across that are just too good and healthy not to share. Continuing to learn is key. Sean has figured that part out.

Not too long ago, I asked Sean if he feels like he’s on a diet. He just kinda looked at me funny and said, “No, I just eat different.” Rad. That’s the moment when I knew he had really made a shift in his life.

S.O.B., you continue to amaze me. I can’t wait to see what you’ll do. I enjoy our sessions so much and wanted to share with everyone how dang proud I am of you.

In closing. In my best twangy loud sing-songey rhyme voice…ah-hem…CUH’MON SEAAAAAAAAN!

Check out these videos of Sean being awesome…heh heh.

You can’t change your life in one day. Not even in one month. It takes time.

Learn how to set goals. Goals should be S.M.A.R.T.:
S – specific
M- measurable
A- attainable
R- realistic
T – timely

Never say, “I want to lose weight.” Try this…”By cutting out sugar and alcohol for the next 5 days, I will lose 1-2 lbs.” Instead of, “I’m going to workout more.” Try…”Tomorrow I will wake up at 7am and do interval training on the treadmill for 20 minutes before work.”

Yes, it’s good to have a big picture idea of where you want to go. But you have to lay down the plan to get there. Make some SMART goals for this week and WRITE THEM DOWN!!! Very important! Then follow through!

Once you complete your goal, make another, then another. THEN…6 months down the road from now you’ll look back and be amazed at how different your life is becoming. But it all starts with small victories. Tons of small victories in a row lead to major changes.

My SMART goals for this week. “To lose one more pound and to be more productive and clear headed, I will abstain from alcohol from now until Saturday night. Then I’ll indulge in one glass ‘o red to celebrate my victory!” “To push myself physically and to become a better runner (my weakest link!) I will spend 20 minutes extra working sprints on Monday afternoon and Thursday afternoon of this week.”

Try it…..set a SMART goal!

Carrie got a crispy new copy of Mark Sisson’s “The Primal Blueprint Cookbook” and we couldn’t resist testing out two of the recipes.  Here’s our little journey into primal.  We hope you enjoy as much as we did.  For more recipes and AMAZING health news go to www.marksdailyapple.com.  I consider his website top knotch as far as REAL health information is concerned.  And he’s just a rad dude….

Turkey Kebabs Ingredients:
1.5 lbs turkey breast (we used buffalo meat in the video)
1 garlic clove
1 tbsp olive oil
1 egg
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp salt
1/4 tsp cinnamon
1/4 tsp cayenne pepper
2 tbsp chopped parsley
1 tbsp chopped mint

Creamed Kale Ingredients:
1 bunch kale, center stems removed, chopped, rinsed and drained
3-4 tbsp unsalted butter or ghee
1 cup heavy cream

Coconut Almond Dressing Ingredients:
2 tbsp lime juice
2 teaspoons almond butter
1/4 cup coconut milk
1 tbsp cilantro
1 tbsp mint
1/8 tsp red pepper flakes
pinch salt

* watch the video for the how to…

Buffalo Meatballs, Creamed Kale with Coconut Almond Dressing from Maria Abarca on Vimeo.

Sometimes the tastiest dinners are the ones you throw together on the fly. I always make sure my meals have a protein. This time I literally used the things I had handy in the fridge.

1 package ground turkey
baby carrots (celery, squash, asparagus…would all work well)
onions or leeks
cumin
paprika
salt and pepper
olive oil

With a dash of olive oil, brown the onions and carrots for a few minutes. Add ground turkey until no longer pink. Add seasonings. Serve on top of a bed of spinach and along side your favorite veggies.

Thanks to my friend Amy for this amazing bean free chili recipe. The toughest thing about this chili will be making it last. Irresistible!

3 packages ground buffalo, turkey or beef
2 large onions
1/2 cup green onions
1/2 cup bell peppers
1/2 cup celery
1 can tomato sauce
1 can diced tomatoes
2 tbsp chili powder
water…optional
olive oil
salt and pepper to taste

Brown the onions in a heavy bottom pot with 2 tbsp of olive oil. 2 large onions take a while to get brown.
Add tomato sauce and diced tomatoes. Mix well.
Add remainder of ingredients and cook uncovered for minimum two hours.
If chili gets too thick add a little water during cooking.
The longer you cook the chili, the better it will taste.

Sorry I’ve been MIA lately. I’ve been being selfish. Focusing on myself and my training. Because…

It’s official. I’m signed up.
My first competitive fitness event will be on August 14.
Location: The Great Park in Irvine

I’m excited. Nervous. Can’t wait.

Would love to have you come and cheer me on. You know how it goes…the more I get yelled at, the harder I work.

For more info:
www.nextlevelinvitational.com

xoxo

Move over scalloped potatoes. This is WAY BETTER. Veggies Au Gratin…a unique gluten and dairy free veggie side dish.

Ingredients:
Squash (green or yellow or both)
Coconut Milk (from the can) (1/4 cup to 1/2 cup)
Almond Meal
Coconut Oil (or olive oil) (tablespoon)
Spices (salt and pepper, plus anything that compliments the sweet coconut…I like curry powder)

How To:
-Heat the oil in a large skillet on Medium heat.
-Add squash and cook until browned.
-Add Coconut Milk and toss. Simmer veggies in milk for a few minutes.
-Add sprinkle of Almond meal to thicken the milk cream sauce if it’s watery.
-Add spices to taste.
-Pour entire mixture into ramekins or into an oven safe dish.
-Sprinkle almond meal over the top of the veggie cream mixture.
-Broil the ramekins to brown the almond meal mix. Careful, this happens quickly.

*For a dairy version, substitute milk for coconut milk and use cheese instead of almond meal to top off the veggies.
*I served my squash au gratin with carmelized onion topped grass fed skirt steak and roasted brussels sprouts.

Download me.
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Post me on your fridge.

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Coming up with new ways to cook veggies is always fun. Today I tried braised kale with leeks. Braising and roasting are great ways to cook leftover veggies, or when you have bits left over that you don’t want to spoil but don’t quite know what to do with them. You can braise any types of greens, or pretty much any veggies you have on hand. Asparagus, carrots and green beans are all great braising veggies.

What you’ll need…
-Veggies…lots of ‘em (remember, greens will shrink down in size)
-A solid fat …1 or 2 tbsp depending on how many veggies you have (butter, ghee, coconut oil, bacon drippings)
-Liquid …1 or 2 cups (wine, chicken stock, vegetable stock)
-Acidic liquid…a few tablespoons to 1/4 cup (vinegar, apple cider vinegar, lemon juice)
-Allium…(onion or leeks or shallots or scallions, and garlic)

Itsoweasy!

• In a large heavy bottom deep pan melt your fat over medium heat.
• When the fat is nice and liquid and hot, add the allium until browned.
• Then add in your veggies and toss them around in the fat/allium mixture.
• When the veggies are all coated and beginning to smell up your kitchen (just a minute or two), add your liquid and turn to med/high heat.
• Cover the pot but leave a crack open so that some steam can escape.
• Mission…high simmer the veggies in the liquid for about 10 minutes or until all the liquid has evaporated. If the liquid won’t evaporate, make sure the heat is high enough or that you didn’t add too much liquid.
• Stir occasionally and add in your acidic liquid and salt and pepper to taste near the end of the cooking or when there’s only a little bit of liquid left to evaporate.

The flavors all melt together creating a complex depth that is reminiscent of slow cooked meals made from scratch. But this little recipe only takes about 5 minutes of prep and 10 minutes of cook time.

In my recipe i used goat’s milk butter, leeks, kale, garlic, chicken stock and a little lemon juice. I served the kale with baked lemon and rosemary salmon (another simple recipe I should share with you guys!)

Tiny and I were inseparable. He was my camera assist for two years. I took him on every show with me, partly because he was a reliable A.C. and partly because he was the most hysterical 360 pound man I’d ever met.  He always knew how to cheer me out of a foul mood. But after those two years, a shift began to happen. Tiny was getting frustrated with not getting shooting jobs, and the mask he wore of the “fat jolly guy” was wearing off. He was beginning to realize that the chances of a production company hiring a 300 plus pound shooter was slim.  This began affecting his work, which in turn, affected our relationship.

I told Tiny it was time for us to part ways. It wasn’t until this interview that he told me that the things I told him on that day were the worst things anyone had ever said to him. We were shooting Breaking Bonaduce in Boston. I told him that I had always hoped that our relationship would end with him shooting beside me, but it was going to end with a clean separation right there. “Find another operator, your’e not learning anything from me anymore,” I said. We were both pretty upset.

After this, Tiny started getting his life under control. Opportunities started coming his way and he realized that he was going to have to take himself seriously for others to do the same. He buckled down and made a goal to lose 100 pounds in one year. I remember when the shift happened.

Tiny was trained not to care about his image. Size 50 Dickies and 4XL white hanes shirts were his uniform. In the beginning, the weight came off pretty quickly. Tiny knew he had a long way to go so he didn’t even bother buying new clothes. They’d just be too big pretty soon. A piece of cut rope from art dept. would work just fine as a belt for now.

After some time, Tiny and I started working for different companies and didn’t see each other as regularly. I heard through the grapevine that he was getting shooting gigs and was looking great. It wasn’t until I saw him in person that it took my breath away. Tiny had transformed himself completely. He was unrecognizable. He wasn’t Tiny anymore…now, he was Nick.

The most interesting thing to me is that he changed his life while working in reality tv.  He now hovers at a healthy weight of around 200lbs…a far cry from the 365lbs that he once reached at his heaviest.  As soon as he started being accountable and taking himself seriously, the jobs started coming…the ones he wanted. Tiny is a representation for me of the fact that you CAN change your life while working on set or in post. You just have to want it bad enough.

Nick’s Tips: How’d he do it?

Crafty:

• Look for the things with the fewest ingredients or for whole foods like fruit.
• Keep snacks under 200 calories
• Bring canned tuna for a protein snack
• If you’re eating because you’re bored, slug a WATER instead; know the difference between boredom and real hunger
• Drink green tea or kombucha
• Make requests. Production wants an alert crew, they’ll oblige more often than not.
• If you’re overly tired, it’s because of what you’re putting into your body.

Crew Meals:

• Avoid white starches/carbs like pasta,white rice or potatoes
• Ask for dressing and sauces on the side
• Start looking at meals as FUEL instead of food. Ask yourself, what is going to make the next 6 to 8 hours of my shift easier versus what is going to put me to sleep?
• Throw a fruit carb in a few hours post lunch to energize you for the last few hours till wrap time.
• Get off the sugar roller coaster. You want coffee post lunch because your lunch made you sleepy!

Working out:

• There’s always time for at least 30 minutes of cardio.
• Quick runs or intervals take no time, do them pre or post shift. If you’re eating right, you’ll have energy for this.
• “Condition yourself to do more!” The time spent in the gym makes lugging around a camera easier.  The camera doesn’t feel as heavy and he doesn’t get out of breath while shooting because he’s physically conditioned himself for it.
• Working out helps you sleep better.  Better sleep equals a sharper mind at work.
• Find a workout partner, especially if you’re on the road. Nick used to play minor league baseball; competition drives him, and he uses that as a tool for fitness.
• You don’t have to be a gym rat…just do something physical! Nick says to use guys like Jesse Fleiss as inspiration…”that dude is always doing something active!”

Strategy:

• Work out on shift days. Take a day off from the gym on your day off. That way you get one complete day of rest from work and fitness before the work week starts again.
• Tackle one thing at a time. Pick one thing you KNOW you’re doing wrong and go after it. Once you’ve made that change, tackle the next thing.

The hardest thing to do is get out the door. But once you do, you’ll be so glad you did. Some of us need to lose a few pounds, some of us need a lifestyle overhaul. Every person needs their own wake up call. Nick’s best advice is to be honest with yourself and your situation. “The more you do, the better you’ll feel,” Nick says. And I couldn’t agree more.

Big Deal…you did a pushup? Ever get this reaction when you tell people about your PR’s. Why aren’t they cheering and showering you with congrats?  Because they have no idea what a PR really means.

PR – Personal Record

Getting a PR is so much bigger than pushups and pullups. It’s about setting a goal for yourself and meeting it. Saying that you’re going to do something and actually working, clawing, sweating and scraping your way through hell until you get there. Nothing will stop you. It’s about lying awake at night dreaming of this goal that you will accomplish, no matter what it takes.

PR’s are about about spirit, courage and not giving up…ever. They’re about always doing your best but honoring the fact that your 100% changes from day to day.

If you can push yourself and be true to that goal that you want to reach in the gym, just imagine what you can do outside the gym. The workous that you endure build character and discipline. Will it crush you when your boss ignores how talented you are?  How will you react if you don’t get that job or that part you so wanted?  How will you face the next adversity that comes your way? You show up to the gym and bring your A-game…so how are you going to show up in life?

So, don’t get offended if you don’t get a full cheering squad when you tell people about your fitness accomplishments. They’ve probably just never pushed themselves quite that hard before. And if they’ve never been in the trenches, they just don’t have a clue. That doesn’t make you superior, it just makes you…well, a lot of other things. Great things.

**This post is dedicated to my friends at the refinery. Go 310!

Stop snacking on junk. It’s the reason why you feel like junk.

Okay. I know how lame most crafty tables can be. Mealy apples, a bag of cheezits and some red vines. Add a paper clip and it sounds like ingredients that Macgyver could have made a bomb out of.

First….let’s talk about what constitutes a healthy snack. Anything mother nature made herself is a good start. Carbohydrates like fruits and veggies have vitamins and minerals to keep you going strong. Proteins like chicken and eggs help muscle repair and are essential to any balanced meal. Fats like nuts and avocados are necessary for brain function as well as keeping you feeling satisfied and fuller longer.

Add combinations of carbs, proteins and fats together for a more well balanced and long lasting snack. For example….Beef jerky paired with an orange. Almonds paired with an apple. String cheese and grapes. Baby carrots and peanut butter. Proteins and fats slow down the digestion of carbohydrates, keeping you feeling more satisfied. 6 hours is a long time to go between meals, you need hearty healthy snacks.

My thoughts on processed foods. I really don’t care what the front of the bag/box says. If the ingredient list on the back looks like a paragraph full of words I could have found in my Jr. High Chemistry book – I stay away. It’s all stuff created in some lab somewhere that will only make you feel worse after eating it. Your job is hard. You don’t need to make it harder by having less energy.

So…armed with this new information, you will now look at that crafty table with a new eye. Start reading the labels, you’ll be shocked. Everything has high fructose corn junk in it. Everything. How much sodium is in that cute little baggie? Educate yourself and be aware of what you’re putting into your mouth.

So now, the big question. What if the entire crafty table is ONLY filled with junk? What if NOTHING passes your test for what’s acceptable food? I’m going to offer up a solution that some of you will not like. This is going to piss some of you off.

I don’t know of any other job that gives it’s employees snacks for free. Production doesn’t HAVE to do this for us. They just do. So then, first, make suggestions to production as to what you’d like to see on that table. Second, bring your own crafty. (insert sound of car crash here.)

If you really want to take your own health into your own hands, bring food. It’s not that hard. Carry a “crew igloo” with icepacks in it. Pack some stuff in your backpack. Be prepared, just incase that table looks like a Macgyver bomb, you have an out. Because if you don’t have backup in your backpack, you WILL get hungry and you WILL grab the doritos.

If you eat a meal right before your shift, and you get lunch halfway through, you should bring 2 or 3 snacks. And you can always grab whatever’s healthy from the crafty table to supplement what you brought yourself. Here are my picks for some of my favorite backpack crafty items.

CARBS:
Apples, Bananas, Pears, Tangerines, Grapes, Berries, Trader Joes’ dried fruits (unsulfured and unsweetened)
Baby carrots, Celery sticks, Sugar snap peas, Cucumber slices
Hummus dip (try with radish “chips”)
Mary’s Gone Crackers (whole foods…healthy wheat & gluten free crackers, they’re yummy)

PROTEINS:
Turkey or beef jerky (just be careful of the salt content..TJ’s or Whole foods brands are better)
Boiled Eggs
Deli Turkey slices (try to find nitrate free)
String Cheese
Cottage cheese single serving cups
Yogurt single serving cups (plain…the ingredients on the flavored ones can get scary)
Canned tuna
Powdered whey protein (bring a mixer cup)

FATS:
Nuts and seeds (raw and unsalted is best)
Avocados
Trail mix (TJ’s has awesome selections)
Peanut butter
Full fat cheeses

EXTRA GOODIES:
Larabars (any health bar with 2 or 3 ingredients rules!)
Jay Robb Whey Protein Bars (Whole foods)
Perfect foods bar lite (fridge section of whole foods)
ZBars (contain very little soy)
Trader Joe’s brand unsweetened Green Tea (antioxidants plus caffeine)
Kombucha teas (tastes yummy and aids in digestion)
Dark chocolate (70% or higher for a little mood boosting sweet treat)
Rawnola (Whole Foods)

Staring at your crafty table and totally confused? Hit me up at mariaabarca@mac.com. Or leave a comment below.

We’re all busy. There’s not a person I know who isn’t. We lead fast paced lives and work INSANE hours. However, this is no excuse to let your health fall by the wayside. If you don’t have your health, then what DO you have? I’m talking longevity here people.

If you make physical activity a priority, you’re never too busy. Here’s how:

1. Do more exercise when you’re between jobs. Some of you nutcases go from job to job with no time to rest. Those of you who take a little time to “reset” can take advantage of this time to be more active.

2. Just MOVE! Walks, jogs, bike rides, hiking, bowling, volleyball at the beach, or even going to the gym if that suits you. If you do something you enjoy, you’re more likely to stick with it. If you hate going to the gym, do something else. Try an outdoor bootcamp or swim at the YMCA, you’ll even get a healthy dose of vitamin D spending more time outdoors. You’ll burn more calories doing something rather than nothing.

3. Working on the road? On your days off explore new cities by foot or bike. Reality folks are so lucky they get to see the world while earning a living…take advantage of new locations. Some of the cities you get to see have some of the coolest activities to partake in, especially the tropical locales! Surf, sightsee, explore. Being active doesn’t always mean pumping iron at the gym.

4. Hire a trainer. You’ll be more likely to show up if someone is expecting you to. A trainer should understand your schedule and try their best to fit you in at times most convenient for you. I understand that sometimes my clients are “MIA” for a while with busy shows, or on the road, or just doing mad OT. Believe me, I get plenty of late night texts saying, “I just found out I have tomorrow off…what time can I come in to see you?” It works out because my clients want it to. You CAN be in the industry and have a trainer, just make sure you’re on the same page and that they understand how your schedule works.

5. Download BODYFATE for your iphone. Bodyfate is the best fitness app out there. Enter your fitness level, how long you have to work out, and check off what equipment you have nearby (a CHAIR is even one of the options!) The app then generates a workout tailored for you, with fitness models who show you how to do the exercises safely and with proper form! It’s the PERFECT thing for you travelers and those of you who don’t have enough time to hit the gym before work. AND, I’ll be demonstrating some of the exercises in the next version of the app…so it’ll be just like having me on the road with you!

6. Short intense workouts rule! You DON’T have to spend an hour at the gym. Cut your time in half by increasing the intensity of your workout. Get on that treadmill and do intervals of sprints and walking. Sprint for one minute and walk for 1 or 2. 20 minutes and you’re done. Or choose 3 exercises at the gym and do them in fast succession, only resting after you’ve completed all three. Then repeat the cycle once or twice more. Studies show that people who practice shorter workouts tend to stick with their program longer, resulting in greater fat loss over time.

I know the hours of working in reality tv can be grueling. But if you choose to make your health a priority, it CAN be done. Just choose you…plain and simple.

*COMING SOON: The MariaFIT hotel room workout video…the best way to take me along with you on your next road gig!

Lot’s of you guys say you enjoy eating fish at restaurants but are intimidated by cooking it at home. Voila! FISH…demystified.

Always try to buy wild fish as opposed to farmed. Frozen fish is fine to use, just defrost it before cooking by leaving it in the fridge to thaw. Whole Foods has excellent fish options in both the freezer and fresh deli area.

Different fish have different tastes and textures. Mahi mahi and cod are lighter, flakier fish with a very mild taste, while salmon and tuna are fattier and more flavorful. Fish have high levels of Omega 3 fatty acids – YAY for heart health!

There are tons of ways to prepare fish. Here’s my tried and true simple method that I use for all types of fish. It’s super easy and foolproof.

What you need:
-butter
-fish (thawed)
-heavy bottom skillet that can be placed on stovetop AND into the oven (porcelain enamel cast iron)
-salt & pepper

How to:
-Preheat oven to 350 degrees.
-Heat 1/2 to 1 tablespoon butter in the skillet over medium heat on the stovetop. Salt & pepper the fish.
-When the butter is melted, add the fish. Sear the fish on both sides using a medium to med/high heat.
-You’re not cooking the fish all the way through here so just think of browning the outside of the fish.
-After both sides are seared, add the pan to the oven and cook until the fish is cooked through.
-Cook for roughly 10 minutes (flakier fish takes less time than fattier fish like salmon)
-Be careful not to overcook! You will know the fish is done when the color is the same all the way through. Overcooked fish will get tough and chewy…yuck.

*For extra yum, add veggies like asparagus or brussels sprouts to the pan when you’re searing the fish. They’ll roast up nice in the oven.

I like to serve my fish in a salad or over raw or steamed greens with some extra veggies and avocado on the side. A sprinkle of lemon juice tops off the flavor.

Dreading getting into that swimsuit this summer?
Wishing that you didn’t have to wear that sarong with your bikini?
Wondering if people will notice that you’re wearing your t-shirt into the pool?
Take control today!

Jumpstart your metabolism with my
SUMMER BODY PREP!
Available only during the month of JUNE so act FAST!

The THREE WEEK program includes:

• 9 personal strength and conditioning training sessions to boost your metabolism, burn calories, and gain lean muscle. (3 sessions per week)
• 3 nutritional and lifestyle coaching sessions teaching you which foods to eat to jumpstart your body’s fat burning ability, and how to plan healthy well balanced meals. Learn how to set S.M.A.R.T. goals and the importance of “little victories”. Discover how to stay healthy despite having a busy schedule. It IS possible. (1 session per week, 30 to 45 minutes, phone)

Ready to START? 12 total sessions for only $650 (over $1000 value)

In one year I went from this…

To this…

All because of a healthy jumpstart with my trainer.

How long have you been telling yourself, “I’ll start tomorrow.”  Well, the problem with tomorrow is that it never comes.  Start TODAY.

You may not be able to afford or have the time for a trainer 12 months out of the year, so take advantage of this opportunity now with these discounted prices. Learn as much as you can in our three weeks together to carry with you year round. I’m looking forward to hearing from you.

Contact me.
323-854-5274
mariaabarca@mac.com
Whatcha waiting for?

*Available for new clients only, or returning MariaFit clients who have been away for 2 months or longer.
*Training times subject to my current availability. I will try my hardest to schedule you in at times convenient for you.
*Payment due in full at the start of your SUMMER BODY PREP.

Stop hating on these little red balls of yum. It’s time to give radishes a second chance.

One cup of radishes has only 20 calories. They are rich in potassium and folic acid as well as vitamin B6 and the minerals magnesium and calcium.

What to do…Ideas:
-add sliced radishes to salads
-combine chopped radishes with chicken or tuna salads for a crispy bite
-slice thinly and use as a “chip” alternative for hummus or party dips
-use instead of croutons as a soup topper
-cut them in half and roast in the oven at 375 degrees…a great roasted potato alternative!
-(finally, my favorite) sautee sliced radishes in a pan with a little butter for a wonderful side dish to go with any protein. Use REAL butter…no fake substitutes.

If I were superman, Marcona Almonds would be my Kryptonite.

When I get my hands on these little goodies, I am completely weak. I literally cannot stop myself when near these morsels of magic. But they’re just almonds, salt and sunflower oil..what’s the big deal? Well, eating entire bags of them in one sitting is the big deal.

I asked my husband if we could forgo buying these tasty almond treats. He was bummed. During our next trip to the grocery, I spotted the little buggers in his shopping basket. I got so upset! Was he trying to torment me? Why was he tempting me with the one thing I can’t resist? Then I thought…you know what…he’s right. Why should he suffer and not be able to snack occasionally on one of his favorite treats just because I can’t control myself around them?

We made a deal.

He could get the almonds if he HID them from me in the house. Done. He snacks on them in private and I don’t have to be tormented by my kryptonite. I know, it sounds silly. But it works.

Here’s my point. Identify your kryptonite. DON’T keep it in the house. Know the things that you absolutely can’t control yourself around and remove them from the equation. No one has willpower of steel 100% of the time (especially if it’s “that time of the month”). If you have roommates or a significant other who doesn’t follow the same food rules that you do, ask them to be considerate to your cause. If you want to partake in a little cheat meal occasionally, awesome. But after you enjoy it, throw it away so that you’re not tempted by it while you’re trying to be diligent with your food intake.

Thank you German for being an awesome husband and for hiding the almonds so well.

Somewhere on my journey to 10 pullups, I got a little wacky. I was “greasing the groove” so much that god knows what I was doing to my back and neck as far as straining the heck out of them. Not surprising that a few days before I got my PR, my back started hurting. The right side of my upper thoracic spine was burning. I know that myofasical release is key to pain management. I attacked my entire upper back with my foam roller and tennis balls. I felt like a cat trying to scratch an itch with anything it could find to rub up against. No luck. Crap…I feel like I’m on fire.

I did some research into referred pain patterns. Sometimes the spot to rub is nowhere NEAR the spot that hurts. (read that last sentence again….just to make it sink in!)

The scalenes…or bermuda triangle of muscles…is located in the front part your neck above the clavicle. It’s the weird ropey muscles that poke out when you gasp or say, “eek!” My Trigger Point Therapy Workbook by Claire Davies said to investigate massaging this area for upper back pain. Huh? Massage the side of my throat for back pain? Dumb.

So, the next day, I’m dragging myself around Target, hunched over in pain, purse hanging open with its innards spilling out onto the floor, and a scarf strapped around my neck that’s strangling me like a noose. Graceful? Never. Completely annoyed by this point, I grab the scarf to rip it off my neck and accidentally jab my finger into the side of my throat. THERE IT WAS! I jabbed right onto a trigger point in my neck so bad that my knees went weak. I literally saw spots. People in the kitchen appliances section must have thought I was nuts. I was standing there between the toasters and the slow cookers with my finger jammed into my neck and trying not to throw up on my shirt.

I rubbed…hard. For a good 5 minutes. The harder I rubbed, the less the burning in my back became. I’d found it.

If you hurt, RESEARCH trigger point therapy and try to implement the techniques on yourself. Ask me. Ask your trainer. The body is an amazing thing. Everything is connected to the next. Stop thinking of your body as individual muscles and bones and start thinking of it as an interconnected web. Good luck!

Milk always seems to be a hot topic when discussing health. We’ve been told since childhood that milk does a body good, right? It’s pretty clear that my stance on food is as follows: the closer it is to it’s natural state, the better it is for you. So what about pasteurized homogenized milk from sick cows? Doesn’t sound all that natural and healthy to me. Raw milk makes a little more sense to me. Our ancestors had their own goats or maybe even a cow and drank it’s milk right then and there. But, finding raw milk can be hard these days and lots of people still have reservations about it’s safety. I hear ya. It’s up to you to do your research on all types of milk and weigh the benefits and risks of them ALL.

Here’s a recipe to make nut milk at home. It’s so EASY to make and it’s DELISH! If you’re going paleo or dairy free or have lactose intolerance, this recipe is right up your alley. I used hazlenuts for this recipe but almonds, brazil nuts or macadamias would work just fine also. This is a great alternative to dairy based milks and is a great post workout treat. After making your own nut milks, you’ll never buy the packaged stuff in the grocery store again.

Ingredients:
1 part nuts
2 to 3 parts water
(optional stevia, cinnamon or vanilla)

How to:
Soak the nuts in water overnight. It softens them and gets them ready for blending. Don’t worry about any peelings that may soften or come off of the nuts as they soak.

I prefer to blend in small batches. Add one part nuts and two parts fresh water to a blender and blend until most of the larger pieces are broken down. I blend my milk in a magic bullet with 1/4 c hazelnuts and 1/2 c water.

Set a cheesecloth over a bowl with ample cloth draped over the sides of the bowl. Pour all of the nutmilk into the cheesecloth. Raise up the sides of the cloth to make a baggie with the nut residue in the center. Then “milk” the bag. Squeeze all of the liquid into the bowl beneath and you’ll be left with the chopped up nut pieces safely held together in the cheesecloth. Discard cheesecloth and nut leftovers and refrigerate the milk! If the milk needs extra pizzaz, add a little stevia, cinnamon or vanilla to flavor it. I like it plain.

Enjoy the milk with fruit or your favorite smoothie. It hits the spot after a tough workout.

(**I’ve seen nut milk bags for sale but cheesecloth works just as well and is cheaper. I guess if you’re planning on regularly making milk at home, a bag would be a good investment at around $10)

The coconut milk in this recipe adds a sweet flavor as well as some healthy fats. Make sure the coconut milk is unsweetened. You can use regular or light coconut milk. The lighter one is simply more watered down while the full fat one is thicker. Since you’re only using a portion of the can, you can add a splash of the remaining milk to your next smoothie!

Ingredients:
Extra Virgin Olive Oil – TBSP
Chicken Breast – 2 large breasts
Peppers (yellow/green/red) – 1/2 to 1 of each, depending on size
Asparagus – 6 stalks
Coconut Milk (in the can, found in international foods aisle) – 1/4 to 1/2 cup
Spices (paprika/cumin/ginger/salt/pepper)

How To:
In skillet, sautee peppers and asparagus in oil until lightly browned over medium heat (5 to 6 minutes). Remove from skillet and set aside. Cut chicken breasts into strips and sautee in oil until centers are almost cooked through on medium heat (another 6 to 8 minutes). When centers are still slightly pink, add the pepper mixture, coconut milk and spices and simmer on low heat for another 5 minutes or until chicken is cooked through and no longer pink. Serve alone or over brown rice or quinoa. If you’re paleo, spoon the dish over some healthy mixed greens.

We’re all busy. I don’t know one person who isn’t. We all have demanding jobs with long hours. Almost every person I know is stressed out. We lead busy lives and live in a society where working from morning till night is the norm. But what isn’t acceptable is to let your health decline because of a busy schedule.

Somewhere out there, there’s a CEO of some large company who wakes up every morning and works out and eats well. He makes multimillion dollar decisions and has a stress level higher than I will ever have. How does he do it? Two things….priority and preparation.

First, you must make YOU a priority. Nothing on this earth is more valuable than your health. Without it, you’re done. It’s time to start loving yourself and treating your body with respect. You only have one life and one body, ya know?

Second, you must be prepared. So where does this magical 15 minutes fit in?

I’m asking one thing of you. Always be prepared for your meals of your day. When you wake up, take 15 minutes to plan and think about what you will put into your body that day. It’s easy. Think about it while you’re eating breakfast. Questions to ask yourself…
-what will i eat for lunch?
-what will i eat for dinner?
-how many hours will pass between those two meals?
-how many snacks must I bring to sustain myself between those meals?

If you’re eating out for lunch or dinner, that’s fine. Just be prepared mentally for what healthy thing you will order. If 7 hours will pass between lunch and dinner, bring one or two snacks to hold you over. Fruits, veggies, nuts, seeds, healthy proteins are all great options for snacks. Throw them in your bag, it’s EASY. It will be the difference between a day of healthy eating and a day of bad choices. Go to the grocery store on your day off and make sure you’re READY. Don’t let yourself get starving.

15 minutes. That’s all. Yes, I sometimes work really long days. I ALWAYS take 15 extra minutes in the morning to eat a healthy breakfast and to plan out what I’ll need for the day. I pack workout clothes, toiletries, snacks, and lunches. Sometimes I feel like a bag lady with all the stuff I carry around. But I want to be prepared for my workouts, recovery, meals and snacks. Go to bed 15 minutes earlier…you won’t miss any sleep that way.

“To be prepared is half the victory.” -Miguel de Cervantes (1547-1616)

Yes, you can do this.
xoxo
M

Sorry I’ve been such a slacker lately with my videos. I promise to be more disciplined. Great job you guys.

I have to say a big apology to VANESSA. She got her first pushup from her toes this week and I FORGOT MY CAMERA. sheesh. But she promises there will be more to come. You go girl! I’m so proud.

Awesome Week 5/2/10 from Maria Abarca on Vimeo.

If Baja Fresh had existed in the year 1912, it could have saved the titanic. There’s enough salt in most of their burritos to melt an iceberg.

You guys…I am totally SHOCKED at the amount of sodium in most of the ingredients in Baja Fresh. If the food is really fresh, then why do most of the menu items contain your DAILY RDA of salt. Baffled.

Let me put this into perspective. Ramen noodles is one of those foods that is notorious for being salty, right? We’ve all heard of the dangers of eating ramen because, “oh yeah, there’s a lot of sodium in that.” Well, ALL of the burritos at Baja Fresh at least double and MOST TRIPLE the amount of sodium that’s in one cup o’ noodles. Your recommended daily salt allowance is 2300mg. How you get plain old pico de gallo to have almost 1000mg and why the soups contain 2600mg of sodium is beyond my understanding of food. I don’t even know why or much less HOW they do that. I picture some sci fi robot salting machine that just zaps all the food into little salt balls.

And if the salt is this high…you can bet that the calorie content is through the roof as well. What upsets me the most is that Baja Fresh is a wolf in sheep’s clothing. Yes, they’re probably healthier than other popular fast food chains, but they’re not an ideal meal or even fresh by any means.

But not all is lost. This menu does contain a few items that won’t expand your waistlines or slim down your artery walls. This was a tough one but here are my pics for best and worst at Baja Fresh. Sorry guys but burritos, quesadillas, fajitas and nachos are all pretty much off limits. Blame them! Not me!

BEST:
Original Baja Tacos
Grilled Mahi Mahi soft taco
Chicken/Steak/ or Shrimp Baja Ensalada

A few honorable mentions:
Americano Soft Taco
Side of chips and Pico de Gallo (or ask for the fat free salsa verde salad dressing to dip, instead of the guacamole or salsa)

WORST:
Nacho Burrito (1250 calories & 3200mg sodium)
Steak Nachos (2120 calories & 2990mg sodium)
Steak Fajitas with flour tortillas (1240calories & 3440mg sodium)
Chips & Guacamole (1340 calories…again, how is this even possible?)

So try to stick with the tacos, salads and go easy with the rice and beans and chips here. You’ll feel better for the rest of the work day.

I’m a chip a holic. But following a gluten free diet doesn’t allow me much munch in the way of crunch. And unfortunately, most corn chips are loaded with salt, bad oils and genetically modified corn. Here’s my simple solution.

Ingredients:
Kale – one bunch
Sea Salt – about 1 teaspoon
Extra Virgin Olive Oil – about 1 tablespoon

Recipe:
Preheat oven to 350 degrees. Trim all the stalks off of the kale, discarding the stalks and saving the leafy greens. Put the leafy greens into a bowl and pour salt and EVOO on top. Mix well. The leaves should be lightly covered in the oil. Place leaves onto a baking sheet (i cover my baking sheets with aluminum foil for easy cleanup.) Bake for 10-15 minutes until edges of the kale begin to brown. Remove and let cool and MUNCH!

I’ve even brought a secret bag of these delicious treats with me to the movie theater as a slightly salty popcorn alternative. Happy eating!

Sean, you rock. I’m sorry I cut your head off in the video of you doing your first pullup. I was so excited, I forgot to pay attention to the camera. Heh heh. It has been an absolute joy to watch you grow and conquer these goals. Keep going…keep crushing.

Sean has been greasing the groove with pullups a lot lately. We’ve been working on his shoulder mobility and doing plenty of strength work. We’ve been “greasing the groove” and slowly increasing the volume of band pullups that Sean does over time. Play the numbers game. Building the strength to do a strict pullup takes time, but once you have it, it’s there and it’s real. Watch the video to see what I’m talking about.

Sean First Pullup from Maria Abarca on Vimeo.

Meats and vegetables. Nuts and seeds. Occasional fruit. Occasional dairy. Some grains. No sugar.

I eat when I’m starting to feel hungry. I don’t wait until I’m ravenous. I stop eating when I feel comfortable and satisfied. I try to eat things that are nutritious and wholesome…in just the right amounts. Too much of ANYTHING is bad.

I stay away from processed foods that have ingredient lists that are more than a sentence in length. If some of the words in the ingredient list sound like things I’ve possibly heard in jr. high chemistry class, I stay away. I really don’t care what the front of any box looks like or if it says “fiber”, “organic”, “whole grain”, “goodness” or “natural”. Those companies spend millions to make that genetically modified “food” resemble something that will either be healthy for you or fun to eat. Look at the packaging for Doritos…they want that bag to look like a fun explosion. Name me a butter that doesn’t show some gorgeous cow, enjoying it’s afternoon in a field of lovely tall grass….it’s a lie, sorry.

***Now, just to clarify. This post is titled “What I eat.” Not “what you should eat.” Yes, I think each person’s nutrition can vary. I think some people can feel great on more fats, some can tolerate slightly more carbs. You have to figure out what works for you. Try new things, eliminate others. But learn the basics first.

You want your body to change? Well, change your nutrition. Change your game plan in the gym. Just CHANGE SOMETHING!

See what happens. It’s all in the quest to live a healthier life and to feel better each day. It took me a very long time to figure out what works for me. I’m still always learning and playing with new ratios and foods. It’s fun. It should be. Like I always say, I’m the coolest science experiment I know.

MEAT:
Protein is your friend. Amino acids are the building blocks of proteins. Amino acids, in their various combinations, play an essential role in the cellular maintenance, growth, and functioning of the human body. Think about it…you cut yourself…the body regenerates, new skin grows. Your body is regenerating itself all the time. Feed it good protein sources to maintain a healthy balance. Proteins are satiating and satisfying and usually do not pack in too many calories per serving. They digest slower than higher sugar fruits or veggies so you stay feeling fuller longer. Every single meal needs a good source of protein. Ideally, snack on proteins as well.

Not all protein sources are equal. What the cow or chicken ate…goes right into you. I try to choose meats and eggs that came from healthy animals. Use common sense when choosing proteins. For example…do I eat bacon? Absolutely. It’s one of my favorite foods. BUT, do I eat it every day? Absolutely not. Bacon is a more processed, saltier meat so I eat it as a treat on occasion.

Skirt steak, roasted chickens, eggs, pork loin, buffalo burgers, turkey, jerky, and all types of fish are some of my favorite proteins.

It’s kind of a weird analogy, but if it ever had EYES, it’s probably a protein. No, beans are not considered a complete protein. They don’t contain all of the essential amino acids….hmmmm, another post regarding all this protein confusion coming soon?

VEGETABLES:
OKAY…here it is. I am PISSED OFF that veggies are treated like second class citizens. I am sick and tired of seeing them held down by “the man”; constantly taking the back seat to bread or pasta. Total baloney, I say!!! Stop treating them like an afterthought to a meal. Side salad? Really? How about an – as many veggies as i can shove down my throat salad? Oh, with the dressing on the side…please. Ok ok, I’m exaggerating here. But you get my point.

Veggies are packed with vitamins and minerals and awesomeness. I don’t have to go on about how you need them, you already know all this stuff. No one can argue this fact. Veggies are good for you..period.

If you don’t know how to cook them, learn. Educate yourself. Read recipes. Experiment. If your diet currently consists of lots of processed foods, veggies will taste weird to you when you start eating them. Your taste buds are high on crack and they’ll need time to “rehab and detox.” Do it. Eat your friggin veggies.

Brussels sprouts, avocados, asparagus, broccoli, leafy greens like spinach and kale, sweet potatoes and peppers are all some of my favorite veggies. Steamed, roasted, grilled, sauteed…it’s ALL GOOD.

NUTS & SEEDS:
Raw. Unsalted. Nuts. Yum.

It is pretty amazing how much almond butter I can pound in a week. It’s my weakness. When I start to gain weight, it’s because I’ve let myself go in this category. Eat too much fat, get fat. Eat not enough fat, plateau and watch your performance in the gym suffer. It’s a tricky balance but it’s doable. Just be in tune to how your body is feeling in and out of the gym.

Roughly 60% of your brain is made up of fats. Umm, they’re KINDA important.

Half banana and a spoonful of almond butter is my favorite pre workout meal.

OCCASIONAL FRUIT: (aka, god’s candy)
The only reason that the word occasional is there because I try to eat more vegetables than fruit. I have personally found that if I eat too much fruit, I tend to gain weight. Maybe it’s because I’ve got a mean sweet tooth and can tend to overdo the fruits sometimes.

Again, proteins and veggies are king in my world. I eat fruits as snacks in between meals. I also try to eat them with a little protein to slow their digestion. I know some people who can handle larger amounts of fruit and not gain weight. Bless ‘em.

Also, I prefer real fresh fruit over dried fruit. Yes, sometimes the dried fruit is just too convenient. Just make sure it’s unsweetened and unsulfured. The problem with dried fruit is that you can overdo it. Because the water is sucked out of the fruits, they shrink and you end up eating more. Without realizing it, you may end up eating the equivalent of 3 or 4 bananas while munching on those tasty little banana chips.

Lastly, I try to choose fruits that are lower in sugar. Example, apples and grapefruits have less sugar than pineapples and watermelons. Again, these are all general rules, it’s not like I avoid pineapples like the plague. They’re just not my first choice when it comes to fruits…aka, God’s Candy.

I’m currently toying around with sipping some fruit juices post workout with my proteins to see how it affects my energy levels for the rest of the day as well as my recovery. Again, always exploring.

OCCASIONAL DAIRY:
For some months last year I gave up dairy all together. I suffered much less congestion and tummy problems. I also caught less colds. Some people handle dairy just fine. I’m not one of those blessed people.

God, I love cheese. I partake in it’s magic every once in a while. But I make sure it’s good quality and comes from good cows or goats. Hey, go big or go home.

I think dairy needs to be thought of in the same way as meats. Milk, cheese, butter, and yogurts are all coming directly from farm animals. Be choosy about what kinds of dairy you buy. Look into the benefits of raw milks and cheeses. I buy goat’s milk butter and use small bits of it on veggies as a healthy fat (my tummy seems to tolerate goat’s milk better than cow’s). If I’m craving a creamy treat, I splash a little half and half into my coffee.

SOME GRAINS:
I am gluten free. Do I have Celiac disease? Humph…I dunno.

But I DO KNOW, that keeping weight off since going gluten free has been much much easier than ever before. I went gluten free at the same time that I went dairy free. My health improved SO MUCH. Was it the gluten or the dairy that was making me bloated, with a weakened immune system, and completely unable to drop a few pounds? I don’t know. But the thought of eating whole wheat bread or pasta right now makes my tummy ache just thinking about it. I used to think that eating whole wheat pasta was the answer…it’s healthier than white pasta, right? Well, EVERY single time I tried whole wheat anything, I felt totally grossly full and sleepy…I mean, narcoleptic fall asleep at the wheel sleepy. ugh.

Every now and again, if I’m craving grains or want to take in a little extra fiber, I choose brown rice, brown rice bread (food for life brand) or quinoa. These are gluten free grains. (ps…white rice is really only brown rice with the bran and the germ removed, only the starch is left…boo.) If I’m going to eat a grain, let it be as unprocessed as possible.

NO SUGAR:
If you haven’t discovered Stevia, go get some. Now. It’s a natural sweetener that’s derived from an herb from the sunflower family and has a negligible effect on blood sugar.

Get off of the sugar/starch roller coaster. You don’t need 4 venti 3-shot vanilla latte’s each day just to stay awake. Plan your meals so that you don’t have an insulin spike followed by a “i need some toothpicks to keep my eyes open” crash.

Start reading your labels. Corn syrup, cane juice, dextrose, fructose, glucose, lactose, maltose, sucrose – they’re all SUGAR!

FACT: If I eat too much sugar or starch I GAIN WEIGHT. period.

Finger food. Yum.

Ingredients: (serves one…awww, one IS the lonliest number. I’ll make 2 next time and invite you over.)
Ground Turkey 1/4 package
1/2 to 3/4 one large yellow squash
1/4 cup leeks or onions
Tbsp extra virgin olive oil
Alfalfa Sprouts
1/4 Avocado
Iceberg or butter lettuce or cabbage leaves (whole and rinsed)
Cumin
Paprika
Salt & Pepper

Directions:
Sautee oil, onions, squash and turkey in a skillet (i use my cast iron one for this recipe). Add in spices to taste. Place mixture in lettuce leaves on a plate. Top with avocado slices and sprouts. Roll up for a yummy finger food lunch or snack.

The cool thing about this recipe is that it is super simple and can be adjusted very easily. Want a chinese version? Just use mandarin orange slices, almonds, green onions and a drizzle of hoisin sauce. Or maybe try it Thai style and add curry powder and cilantro. The possibilities are endless. Happy eating!

Awesome week…
Carrie gets her first chest to floor pushup! Sean does some pretty cleans, bootcampers show off their skills, Billy rules the kettlebell, Rob gets a 5 kipping pullup PR, and I venture into new territory with shoulder presses.
xoxo

Awesome week 3/21 from Maria Abarca on Vimeo.

Everyone knows that they need to eat more veggies, but most people are at a loss when it comes to preparation or coming up with new and exciting ways to experience vegetables. Here’s an idea for an awesome summer side dish that’s the definition of EASY!

Ingredients:
1 bag broccoli slaw from Trader Joes (it’s the stalks of the broccoli, shredded)
1 heaping spoonful of full fat greek yogurt
1/4 c pecans (or more to taste)
1/2 apple (diced)
salt & pepper

How to: Mix all ingredients into a bowl, keep refrigerated until ready to serve. Dude…it doesn’t get easier than this

I served this yummy side with a roasted pork loin and some of my favorite sauteed veggies.

Yet another amazing video from my trainer Kris at Crossfit310. If this doesn’t pump you up, check your pulse…you’re probably dead.

Girls Are Strong…Again from KrisFit on Vimeo.

These guys rocked it this week. Sean’s deadlift form is really coming along. Rob’s kipping pullups look amazing. Check out Vanessa’s absolutely beautiful kettlebell swing….watch closely for the perfect hand transfer.

3/10/10 Awesome week from Maria Abarca on Vimeo.

Both Sean and Rob reached new PR’s with box jump height and trickery with balancing. Vanessa also moved to a lighter pullup band this morning!

I love when my trainer, Kris, spontaneously decides to test my Personal Records.  It’s fun because I have no idea it’s coming and it gives me butterflies every time.  It’s like a random toss of the dice.  We try things…and just see what happens.  Sometimes you do the same as the last time you tried…sometimes you do more.  This day was so rad.  My goal for this year is to reach 10 pullups.  I’m almost there.

maria 7 pullups from Maria Abarca on Vimeo.

I love that Kris was so intent on examining my form that he didn’t realize I had reached 7 pullups, a new PR. It’s my favorite part of this video.

If you’ve ever heard me talk for more than 30 seconds, you probably heard me mention fats.  I wish I could take all the credit for the recipe for these tiny balls of deliciousness, but I can’t.  I found them on www.marksdailyapple.com and decided to try them out.  They’re super portable and can fit into your purse or backpack to take along with you for your day.   But they’re so simple to make, even a caveman could do it….and these are EXACTLY the things he ate.  Ummm, no, I won’t make extra for you.

Most of these ingredients can be found at Trader Joe’s or Whole Foods. Trader Joe’s has excellent deals on bagged nuts. The only problem with these snacks is making them last! They’re so delicious it’s hard to have just one. They are guaranteed to be more healthy than most power bars in any grocery store and they’re cheaper too!

Ingredients:
1/4 c hazelnuts
1/4 c pecans
1/4 c walnuts
1/4 c pumpkin seeds
5-6 dates (take the pit out)
tbsp coconut oil (unrefined)

to taste:
unsweetened coconut flakes (whole foods sells them already bagged)
unsweetened cacao powder, cinnamon, ground coffee – or any powdered flavoring you like

Directions
Grind all nuts in a food processor till they begin to look powdery and all large pieces have been ground down. Set aside in a mixing bowl. Heat the oil in the microwave till liquid. (Coconut oil is a solid at room temp and a liquid when heated.) Grind dates and coconut oil in food processor. Add date mixture to nut mixture. Add powdered flavorings to taste. Mix all ingredients together. (I find it easiest to do by hand.) Roll into small balls or bar shape. Roll the balls in coconut shavings and store in refrigerator. When the coconut oil gets cooled and returns to it’s solid state, the balls will stick together better.

Voila!  Super yum!

Great news! My friends over at www.iworkinrealitytv.com have asked me to become the health and fitness guru for the website. I can’t be more excited! I’ll be writing articles and making videos related to how to stay healthy and fit while working in the industry….everything from what to order at lunch or how to do a workout in a hotel room. IT IS POSSIBLE!

Click here to check out my very first article!!!

xoxo
m

i was raised in the catholic church.  the seventh commandment is “thou shalt not steal.”  screw that.

coming up with new ideas and ways to prepare foods is always challenging.  eating healthy should be fun and explorative.  but you should always stick to healthy non processed ingredients.  in other words, your days of a “meal in a box” are OVER.

if you’re not a culinary genius, and are new to fresh wholesome foods, walking through the vegetable section of any grocery store can be heart attack inducing.  green onions, cabbage, spinach, broccoli…yeah, they’re all wonderful and i know they’re healthy, but what the hell am i supposed to do with them?  cue the whole foods deli counter.

i wish i made enough money to eat solely from this counter.  unfortunately, i’ve gotta prepare my own yummy meals like pretty much everyone else.  so how do i steal from this counter? every sunday i stalk this counter like it’s prey,  tasting and nibbling.   i’m a visual learner.  seeing these dishes gives me ideas.  i take mental notes of what i see as side dishes for veggies and also for new ways of preparing meats.  on this day, the broccoli crunch salad was to die for.  i order a small side of it.  here’s where it gets good.  the deli counter worker puts my broccoli in a dish and weighs it.  then, she puts the sticker receipt on the container.  guess what’s on the receipt?  a listing of EVERY INGREDIENT in the salad.  perfect.  now i can scoot on over to trader joe’s and create my own broccoli crunch salad for the week without breaking the bank.  thievery tastes so good.

okay, if you refuse to steal or are just too strapped for time to prepare your own meals, this counter is the best for prepared foods. pretty much everything is organic and healthful.

true story.

When my uncle was a baby, they were worried that something was wrong with him.  Perfectly beautiful toddler boy, crawling around.  Beginning to walk.  Getting into messes like a little boy should.  The problem – he wasn’t speaking.  No goo goo ga ga, no mom, no dad.  He was silent, and they were scared.

They encouraged him all they could but he remained silent.  Until one day.  He spoke….in full sentences.  He skipped right over the babble and started conversing at an adult level.  Even that young, he was such a perfectionist, he wasn’t going to speak until he could do it perfectly.  I take after my uncle.

But that’s not always a good thing.  It’s okay to make mistakes.  It’s okay to fall off the wagon.  The most important thing is that we get back on.  We are all trying new things in the gym and at the dinner table.  Be persistent.  You will get stronger.  You can master new skills if you WANT TO.  You’ll figure out YOUR nutrition plan if you just keep trying.  Don’t be afraid to make a mistake.  Keep reading and researching.  The more info you have, the better decisions you’ll make.

10 months ago I tested my pullup personal record.  I did 4.  Today I completed 7.  It felt amazing.  Look at the timeline…it took me almost a year to get 3 more.  Sometimes things move at what seems like a glacial pace.  But they are MOVING.

I know nutrition can feel like this sometimes too.  Like you just keep trying and nothing is changing.  Well, keep trying.  Keep pushing.  Keep exploring new things and learning.  They’ll move, eventually.  If you don’t give up, that is.

We didn’t video the pr today…I don’t think we honestly thought anything major was going to happen.  grrr.  But I did go back and look at the old video of when i did 4.  Happy.

Pullup Girls from KrisFit on Vimeo.

pssstt. come here. closer. real close. i have a secret. this is JUST BETWEEN US.

this weekend….i’m gonna cheat.

don’t tell the broccoli

-so this week was pretty normal for me nutrition wise. all the usual subjects were present and accounted for.

herbed chicken strips with leftover grilled asparagus and roasted sweet potato with butter & cinnamon (stick the potato in the oven till it’s oozing…it ain’t hard to do)

sauteed chicken with snow peas over quinoa

trader joes buffalo burger with oven roasted cauliflower and asparagus (veggies drizzled with extra virgin oo before roasting. amazing things happen to veggies in the oven. i’m convinced it’s magic.)

maria’s lazy breakfast…2 eggs sauteed with whatever i can find in the fridge (spinach, turkey, mushrooms, chicken, leftover veggies & coconut oil) & brown rice toast with apple butter or almond butter spread….half caff coffee (i have yet to reach full decaf. it’s a goal…hey, i’m working on it!)

it was all pretty tasty. i was happy and satisfied. i tried my best to balance out every meal. i could have eaten more veggies. you can never overdo good quality greens.

so now what? it’s the weekend. i’m gonna let my hair down and have a cheat meal. every once in a while, it’s important to eat a meal that’s atypical of your routine. why? well, to keep myself sane so i don’t go postal on you guys in the gym. no, seriously, it’s good for the soul. so, what’s it gonna be? taco bell? mcdonalds? never. NO WAY. i’d rather lick the bottom of my shoe.

a cheat meal for me is an INDULGENCE. it’s a meal that is so rich and flavorful that i eat it twice as slow as my other meals. it’s strategically planned out; nothing this special happens spontaneously. it’s a meal that deserves a fine glass of wine and maybe even a dessert. i still try to stay within my parameters for my cheat.

pa⋅ram⋅e⋅ter  [puh-ram-i-ter] Usually, parameters. limits or boundaries; guidelines: the basic parameters of our foreign policy.

TODAY. My challenge to you is to set your parameters. Do it today, before you go to bed tonight. Make boundaries in your mind of what, FOR YOU, is an acceptable food and what is not. And then STICK TO IT. No falling off the wagon, no ooops. Unless you walk into the gym with a busted chin, don’t tell me you slipped.

What are my parameters?
No wheat or gluten
Occasional dairy (mostly during cheat meals)
No sugar
No white or wheat flour

The fun thing about your parameters is that over time, they change. My parameters took me almost 2 years to figure out. How did I start? My first parameters were: no soda & try to eat more wholesome foods. I felt better, so then i tinkered with no white flours. Then, my wonderful trainer saw that I was on the cusp of a big breakthrough and challenged me to see if I could keep my performance in the gym and ONLY dine on animal proteins, veggies, fruits and healthy fats. I did it and felt AMAZING. I got stronger in the gym. Then I got rid of dairy, and guess what happened? My sinus problems disappeared and I stopped catching colds. Is my journey over? Absolutely not. Now, I’m trying to reintroduce raw dairy to see how my body reacts to it.

This is a big puzzle and it’s up to you to figure it out. Set your parameters now. Decide what you will eat and what is not okay. Then reevaluate in a month or so and see how you feel. Then, if you are totally satisfied with your performance in the gym and feel great and fit into your favorite pair of jeans, then great! You’ve done it. If you’re still longing for more, then set new parameters. You can’t go from a crawl to a full sprint. Go slow. Walk first. Try to enjoy this journey. Think of this as the coolest science experiment you’ll ever do. Always listen to what your body is telling you.

So then, how in the world do I manage to “cheat” and stay somewhat within my parameters? how does this sound?
crisp wedge of iceberg lettuce topped with blue cheese crumbles and bacon with creamy cheese dressing
ribeye, medium. the more marbled the better.
mashed potatoes with butter.
creamed spinach and sauteed mushrooms.
heaping glass of red….australian? french? argentinian? whatever the sommelier recommends
and the grand finale….creme brulee. a creole classic egg custard topped with berries. (hmmmnnn, it’s got sugar in it but it’s still wheat and gluten free. desserts are just a matter of choosing the lesser of two evils.)

I wouldn’t eat this meal often. First, I can’t afford it. Second, it’s got lots of dairy and i’ve figured out that my body doesn’t do well on too much dairy. Third, it contains lots of fats, so it’s a little out of the zone that I try to stay within. Fourth, I don’t have wine every night. Fifth, the sugar in the dessert is a no no for me so that’s why it’s an occasional treat.

Two closing thoughts:
1. Set your parameters TODAY. Let’s talk about them. Tell me what they are.
2. If you’re gonna be bad, you’d better be damn good at it.

“Mother Nature is a Smart Chick”
She was smart enough to provide us here on earth with everything we need to survive and be healthy. We’re not smarter than her. This is why I try to eat foods that mother nature gave us. Healthy, grass fed proteins like chicken, buffalo and beef, as well as fresh fish. Hearty fruits and veggies are always satisfying. I choose non vegetable based oils.

So where does soy fit into the picture?
Again, these are all my opinions and some of you vegetarians out there may not be too happy with what this post is about, BUT…
I have yet to see a cow that produces soy milk. Or a buffalo that can be turned into a soy burger.

I am referring to NON FERMENTED soy products. If you must have soy, make sure it’s fermented.

Here are a few facts about non fermented soy…

1. It contains estrogen. Menopausal women who would rather not take hormone treatments drink soy milk during hot flashes for the estrogen. Yes, it contains that much estrogen. Consumer groups in New Zealand and Canada are working to ban soy in infant formula. One resarcher, Dr. Mike Fitzpatrick, estimates that a baby that is given ONLY soy formula is getting the equvalent in phytoestrogen of five birth control pills a day- or more. Would you feed your baby birth control pills?

2. It can cause hypothyroidism. Your thyroid controls metabolism. If the gland that helps you metabolize does not function properly, your body will begin to slow down. Weight gain, hair loss, fatigue and dry skin are all symptoms of a malfunctioning thyroid. Guess how to correct a malfunctioning thyroid…synthetic hormones…sounds like fun yet? (oh….and a proper diet can help cure it too)

3. So just how do those little soybeans make their way from a bean to a burger, or milk, or chicken form? They’re bathed in hexane gas. Hexane gas is extremely volatile and is used in the making of glues for shoes, leathers and roofing. Hexane is used in the food industry to extract oils out of substances. But it gets better…the use of this gas is a pollutant. Areas near soy and grain processing centers are more polluted and have bigger holes in the ozone due to the use of hexane gas. In 1999, an explosion at the Indianapolis Centra Soya Plant was due to a hexane gas spill. Another explosion happened four years later at an Iowa plant, killing two workers.

I imagine Mother Nature as a wise old grandmother. She knows about nutrition and good health. I imagine that she would want us to eat from the land and eat as healthy as possible. She would want us to feel good and vibrant.

Make wise choices when deciding what to put into your mouth. Labels like “organic,” “natural,” and “whole grain” don’t mean anything. I don’t care what’s on the front of the box. All I care about is the ingredient list on the back. Know where your food is coming from. Educate yourself. Your health depends on it. (FYI…all those “multigrain products” are mostly made from corn…sorry.)

So if I have to choose between a chicken nugget that’s supposed to taste like chicken but made out of soy, then altered to taste like chicken….give me the bird.

Roxy and I like to challenge our clients every once in a while to push them to their limits. Check out what happened…

pushup pr from Maria Abarca on Vimeo.

A meal should make you feel BETTER than before you ate. It should energize you for at least 3 or 4 hours. You should feel satisfied and pleasant after a meal. If, however, you finish your meal and you feel groggy, bloated, sleepy, still hungry, craving sweets or even depressed….something went wrong somewhere. Maybe you had too much fat. Maybe not enough. Something in your ratios was off for YOU. This is where food journaling comes into play. I want you guys to all start being aware of how you feel after eating a meal. Keep a mental (or physical) log of those meals that worked. Try to figure out why they worked. Also be aware of when a meal didn’t agree with you.

This whole nutrition thing is a puzzle. Each person is different and you have to start paying attention to the messages your body is giving you. It’s trying to tell you something…just listen.

Here’s a breakfast idea for you guys. OKAY…don’t fall out of your chair, but I actually learned how to poach eggs. These weren’t my best, but hey, I TRIED.

Two poached eggs (the yolks get all runny and cover the spinach and it just makes a lovely tasty mess in your plate!) – Protein & Fat
Wilted Spinach – Carb
Almond meal bread (yes, i actually attempted baking gluten free bread this weekend. the bread’s about a 6 out of 10 on the edible scale. but again…at least I’M TRYING new things!) – Fat & Carb & Protein
Apple Butter (unsweetened) – Carb
Sliced Turkey – Protein

* Any slice of toast would work here. Make sure you try to get sprouted multigrain. If you’re into trying a gluten free option, you can find them at whole foods or TJ’s.

You guys are all doing great. Give yourself leeway to experiment and to have fun. This is something you’ll be doing for the rest of your life, so have fun with it. Yea, sorry to break the news to ya…but this is a lifelong journey toward fitness and wellness. Even if you reach a level of “fit” you still have to strive to maintain it. Your goal is to come up with a way to LIVE AND EAT and stay healthy and happy. Look, I don’t have nutrition degrees and, to be quite honest, until about two years ago, I didn’t know how to boil an egg. But you learn. And you keep experimenting until you find what works for you. Use me as a tool. I’m here to help.

Here goes:

Roasted Chicken – Dark + white meat – PROTEIN
Chicken Skin – FAT
Side Salad: Spinach – CARB
Celery – CARB
Carrots – STARCHY CARB
Mushrooms – CARB
Cauliflower – CARB
Dressing of extra virgin olive oil – FAT
Dressing of squirt of lemon juice – CARB
Side dish: Saurkraut (canned and fermented…with natural probiotics for digestion) – CARB

Notes: I have a substantial portion of chicken here. About the size of my fist. I buy roasted chickens, because, well, i just don’t have the time to be all martha stewart and cook my own birds. Ahhh, maybe one day? Also…..I’m eating the skin as an additional fat. If the idea of eating the skin and the dark meat freaks you out, just make sure there’s a fat in the meal somewhere. Fats equal proper cellular function…ummmm, kinda important!!!
Second Step : I then add veggies I like (and the ones that happen to be in the fridge at the moment) and a fat (extra virgin olive oil) to the remainder of the plate. I’m actually starting to like bubbies saurkraut from whole foods, so i just munch on a little on the side. If you need to feel a little more fulfilled, or are one of those people who just loves the “comfort food feeling” of floury carbs…just have a starchy carb like sweet potatoes, brown rice or sprouted multigrain bread on the side instead of the saurkraut.

This meal has roughly,
20g Protein
10g Carb
10g Fat
***which equals a 40/30/30 “zone” type of diet. this percentage ratio is roughly what you want to aim for in your meal planning. it’s all about balancing all three categories so that one isn’t blaringly out of proportion to the other two. Don’t worry, you’ll never get it exactly right on the ratio, but try to be in the ballpark.

Just to show you guys something….I know a few of you LOVE your cereal and milk for dinner. This is the balance ratio for 1 cup kashi cereal with 1 cup nonfat milk:
15g Protein
1g Fat
38g Carb
***hmmmmn, this should set off a little alarm in your head that something is off here.

Keep up the great work you guys. Let me know if this is helpful and i’ll try to keep up with these every so often. Just like everything you’re learning in the gym, THIS IS A NEW SKILL. It takes time to “ingest” all this info. It’s really hard and confusing at first, then it just becomes second nature. Try to keep this fun and exciting by experimenting with new proteins and veggies. I’m always here for recipe ideas.