Breakfast OPS for OPT power

FINE

y'all can have my super delicious

power oatmeal recipe

this will wake you up & keep you going

if you are going to work out you MUST have food in your tummy

you MUST EAT

if you only eat carbs, your blood sugar will spike

if you lack fat in your meal, you will burn right through your food & be hungry with low energy

*OATS...DUH 1/2 cup

i like em a little bit sticky, but not watery

*FRESH CHOPPED PEACHES

*FRESH STRAWBERRIES

*PECANS

*SLICED BANANA

(only 1/4 they are high in carbs)

*VANILLA PROTO WHEY PROTEIN POWDER

(3/4 SCOOP)

*CINNAMON

*A TOUCH OF MAPLE SUGAR

protein powder

egg whites

turkey bacon

yogurt

tofu

there needs to be a balance of your 3 main components

protein being #1

there are many people that say

they can't eat a lot of food first ting in the morning

so powders are good

powder, rice milk, fruit & peanut butter

quick, easy & travels well

veggies

fruit

whole grains

THE CARBS, whether they be simple or complex

are the foundation for this most important meal of the day

the carbs fill up your muscles with energy

they fuel your brain

LOAD YOUR EGG WHITE OMELETTE WITH VEGGIES.

ADD FRUIT TO YOUR OIKOS YOGURT.

OATMEAL, EZIKEL TOAST, QUINOA,

BUCKWHEAT PANCAKES

WHATEVER FLOATS YOUR BOAT!

nuts

avocado

butter

flaxseeds

peanut butter

almond butter

fats are our secret weapon

when it comes to food combining

the fat helps your tummy & blood sugar

hold on to the energy supply

we should never, eat to eat,

we should eat to FUEL

make sure, in each meal,

you have one of these ingredients

avocado, butter, peanut/almond butter

all of which are great on toast

almonds, walnut & pecans

are fantastic in oatmeal & yogurt

flaxseeds/flaxseed oil can be used for cooking

or added to oats

cinnamon

maple syrup

salsa

condiments are the icing on the cake

but dont let them effect your energy

like real icing

make sure your salsa is natural & there is no added sugar

maple syrup is pure, but MUST be capped at 1 tbsp

this is preferred as a sweetener to table sugar, honey or agave

cinnamon does spike if ingested in too high of a dose,

but honestly how good does oatmeal taste with 3 tbsp of cinn?

have you ever tried the CINNAMON CHALLENGE?

swallow 1tbs of

cinn in 60 sec?

i double dog dare you, and i will give you a free unlimited month if you can....catch it on video

CLEAN - cleanse yay or nay?

i am all for a healthy detox, but most cleanses/fasts can be dangerous if not done properly

the ones i have promoted to my clients, friends & family have been safe

concoctions of herbs & twigs throughout the day with clean foods

the no eating at all can be harmful & hard to stick to

so folks dont eat for a day them go to mcdonald's......more damage than necessary

now, eating clean foods

while removing the crud that sticks to our GI tract for years at a time

ist the first step

SO

why wouldnt we pay attention to the healthy foods we are putting in

it is one thing to cut out sugar & processed foods

quite another to carefully design days of proper beneficial foods

I BELIVE that food allergies contribute to all digestion problems

so lt's eliminate possible allergens, yes?

the CLEAN cleasing craze

brought this to my attention

Dr Alejandro Junger

NUTS

Nonorganic peanuts are full of chemicals

and organic often have a mold called anatoxin

even if you arent deathly allergic, they can have a

negative effect on your insides

NIGHTSHADES

Potatoes, tomatoes, eggplants, peppers, and sweet peppers are

part of the nightshade family.

known to decrease digestion & increase inflammation

cayenne, chili pepper and paprika spices are still in the nightshade family,

notice when you reach for them in cooking

but generally wouldnt effect digestion due to the small amount is used.

DID YOU KNOW THAT FRUIT CAN CAUSE ALLERGIES

IT SEEMS SO PURE & WHOLESOME.........not so much

FRUIT

oranges grapefruit, citrus (with exceptions of lemon/lime)

bananas, bottles fruit juices

& strawberries, most of them have been covered with

herbicides & pesticides, cant be good :)

DAIRY

mucus forming, and acidic to the body.

pasteurized yogurt has all the health properties destroyed

but does contains large amounts of added SUGAR

local and raw yogurt (preferably from sheep or goats)

is considered A OK

ANIMAL PROTEIN

warm water - tropical fish - shellfish

contain a higher risk of parasites &

heavy metal contamination.

RED MEAT

Contains harmful nitrates.

High use of hormones and antibiotics in

Grain fed animals have much less protein &

the fats are not as healthy.

when cleansing it's suggested to use lean & wild meat such as ostrich, duck, venison, buffalo, pheasant & rabbit

SOYBEANS

often contains the carcinogenic mold aflatoxin

usually genetically modified, & disrupts hormones

Avoid tofu, soymilk, edamame,

soy-based ice-creams, soy-sauce.

GLUTEN/GRAINS

mold aflatoxin

CORN

genetically modified

WHITE RICE

highly processed

CAFFEINE

highly acidic

SODA

sugar & caffeine

ALCOHOL

contain gluten

BEER

contain gluten/sulfites

not that i think you should cleanse for 21 days

but if you are eating well

drinking enough water

& can stay on it

you can do anything!

more power to you

MY ICE CREAM

50 calories PER PINT........0 grams of fat?

and it isnt all chemicals & sugar!!!!

dairy free lovers enjoy, soy dream or coconut milk ice cream

so the "creaminess" or lack there of, i am used to

but if you want SOMETHING

to quench that hunger for the summer sweet treat

this shall do the trick

ARCTIC ZERO

discovered today and had to share.....sold at ONE LIFE

enjoy, in moderation

have a designated driver

and be nice to your sister

NIGHT NIGHT

do i HAFTA eat carbs

well i cant make you do anything.

but if you are asking me for help,

and what you have done before hasn't worked for you.

you might want to take my advise.

THE ANSWER IS YES.....for everyone's sake around you, you MUST eat carbs

carbs serve as energy

are required for brain function

effect your mood (most importantly)

if you are an athlete....energy is necessary

if you are a beach body you want to look good

let's talk about what fills up our muscles?

what makes that six pack pop?

SUGAR

you can have energy & a great beach bod with a proper balance

there is a reason that back stage at a fitness competition

you'll find twizzlers, m&m's, cakes, cookies....GARBAGE

SUGAR.....BAD SUGAR

the difference to NORMAL FOLK

is that you have the choice of what KINDS

of carbs you put in your body

when you deplete your system of carbohydrates/energy/sugar

your muscle will fall flat

in my experience, i look fantastic the day AFTER the show

after i have had regular people food

and ALWAYS look flat on stage

i don't understand what the headaches,

mood swings & brain farts are all for,

if you look flat on stage

MY SOLUTION

don't do shows anymore :)

if the point of you not eating carbs is your physic

which it ALWAYS is,

THINK AGAIN

skinny fat, is NOT CUTE

healthy bodies that are lean & sexy

they are much better than

smoosh & cellulite

AGREED?

GOOD.

MOVING FORWARD

Eat your Carbs

get those healthy grains

lots of fruits & veg

CARBOS ARE YOUR FREINDS

appreciate them

and let them work for you

not store themselves in unwanted places

because we eat too many of them

MODERATION IS THE KEY TO LIFE

WITH FOOD

WITH ALCOHOL

WITH CAFFEINE

WITH TELEVISION

WITH BOYFRIENDS

all need to monitored careful, as to get healthy dosages

PS, if you come to me for help

listen and understand this is what i do FOR A LIVING

and you approached me for a reason

ZIP THE LIP & SOAK IT ALL IN

CHEERS

JUST DO IT

i had a revelation today

the meaning behind this NIKE catch phrase,

JUST DO IT

has been a larger part of my life than just the recent sponsorship

from experience, i know

everything falls into place when you are doing what truly makes you happy

when nothing else matters, hours become minutes, days seem to pass with the blink of an eye

have you ever been so miserable

that it feels that the scenario you are in wil never end?

STRIKE THAT;REVERSE IT

when you want something, DONT WAIT

JUST DO IT

we will always make excuses when we have fear

"i can be more prepared", "i can be more qualified"

good things come to those that wait?

I CALL BULLSHIT

we protect ourselves

and dont ask for what we really want

we arent bold enough to step out into the spot light & take charge

NOT ME,

i want to be in charge, i want to lead like minded people

i will not be told that i CANNOT do something

or have a cap put on what i can achieve, i am innovative

and look forward to what i can learn & create tomorrow

if you say you are going to do something JUST DO IT

this is the deciding factor in relationships or if you get the job or not

be accountable for your actions

if you want a job, do whatever it takes to get that job & keep it

trust in yourself & your intelligence

do things that scare you

network, make friends, help others

help others expecting nothing in return

it will give you this amazing feeling & will come back to you full circle

when you least expect it

do what you love with no agenda

meaning, be true in your actions

be honest & fight for what you want

i dont ever want to come across as preaching

all of these things i remind myself on a daily basis

THESE WORDS HAVE BECOME MY LIFE

and i noticed today while speaking to someone.....

everything seemed so simple to me

my answer JUST DO IT

all of my dreams are coming true

i wasnt afraid to ask for what i wanted

the worst that would have happened was they say, "NO"

then what?

it means nothing, on to the next

i have been trusting in my intelligence,

and taking that step to challenge myself

when your brain is busy & excited, there is no room for self doubt

when it shows up.............

acknowledge & on to the next thought

we are as a good as we make ourselves

we treat ourselves the way we treat others

if we are harsh & judgmental, guess what

you will be miserable & constantly tearing yourself apart

be gentle to your soul, respect what you have to offer

& push yourself to the edge of your capability

THEN CREATE A NEW DISTANCE TO TRAVEL

things can always get better

things can always be worse

stand up for yourself

YOU MATTER

YOU HAVE WHAT IT TAKES

Yesterday you said tomorrow.......

or as i say to my mom,

"Monday never comes"

but right now is always here.

JUST F-ING DO IT ALREADY

words of wisdom

this helped me a lot this morning.............

made me what to take a trip of CHANCE

rise above the circumstances of your life

do you approach your life with the pain/loss you've experienced & its hardened tone of defeat?

you are here & now & can learn to truly be free

nothing & no one can take the joy of that prospect

This state of love-filled delight in possibilities and eager joy at the prospect of actualizing them is known in BUDDHISM as bright faith

Bright faith goes beyond merely claiming that possibility of oneself to immersing oneself in it. With bright faith we feel exalted as we are lifted out of our normal sense of insignificance, thrilled as we no longer feel lost & alone. The enthusiasm, energy, and courage we need in order to leave the safe path or path most frequently traveled to stop aligning ourselves with the convenient, arises with bright faith. It enables us to step out, step away, and see what we can make of our lives. With bright faith we act on our potential to transform our suffering and live in a different way.

fill each room you enter with love

Bright faith,

in Buddhism is seen simply as a beginning,

not a beginning in which we surrender

discrimination intelligence,

but rather one in which we surrender

cynicism & apathy.

find someone or something that makes your faith blaze brighter

with each thought of them, it, or in the presence of passion

for your job, your family, your lover, your LIFE

find that thing that make everything worth fighting for

maybe it is something you are yet to have, a child or a purpose

but know that everything worth achieving is hard work

we get what we deserve

if you dont work hard, are not honest or take the easy way out....

that is exactly what life will throw at you

BE OPEN TO POSSIBILITY

BE OPEN TO YOUR TRUE SELF

BE OPEN TO SHARING IT WITH THE WORLD

WITHOUT EMBARRASSMENT, JUDGEMENT OR SHAME

THE ONLY ONE THAT IS JUDGING YOU IS YOU

TAKE A LOOK, AND FIND OUT WHY THAT IS

make the changes and love your life