Cauliflower Parmesan Bites

Cauliflower Parmesan Bites! With pumpkin seed sprinkles. My friend has been raving about pumpkin seeds so I picked some up during my last trip to Trader Joe's. A 1/4 cup serving contains 15g of fat, 6 which are polyunsaturated and 5 which are monounsaturated. 

Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which helps control cravings and energy levels. 

Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. 

HOW TO MAKE THIS TREAT?

I steamed the cauliflower in the microwave, dipped in almond meal, then dipped in liquid egg whites, and coated in a mixture of garlic powder, onion powder, cayenne pepper, Parmesan cheese and nutritional yeast. I cooked on the skillet with about 2 T of olive oil (another healthy fat!). 

Ingredients
2 1/2 cups cooked cauliflower
1/2 cup almond meal
3/4 cup liquid egg white
1/4 cup Parmesan cheese
3 T. nutritional yeast
2 t. garlic powder
2 t. onion powder
2 t. cayenne pepper
2 T. pumpkin seeds
2 T. olive oil

Get Fit with HIIT

What is HIIT? HIIT is the acronym for High Intensity Interval Training.  During this type of workout, you alternate between intense bursts of activity and periods of less intense activity.

Not only do you burn a significant number of calories during a HIIT workout, but the effect of the exertion causes your metabolism to increase. As a result, you burn more fat and calories in the 24 hours after a HIIT workout than you do after steady state exercise, such as jogging or biking.  HIIT is also an effective way to increase your VOx max, making your body more efficient by increasing your lung capacity. There are benefits to both methods of training, so make sure to incorporate steady state exercise and HIIT into your program. Your program should be based on your goals and take into account your current fitness level. 

• Improve muscle strength, size and endurance
• Fat loss
• Anaerobic endurance
• Cardio endurance
• Increased VO2 max

Some of my favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!).  The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale.  The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5.

Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week.  Always warm up with light cardio exercise for 3-5 minutes before beginning.  Give the following routine a try and let me know how it goes!

Jump rope/Squat and press
High knee/Reverse lunges
Mountain climber/Plie with upright row
Burpee/pushups
Jump squat/Forward lunges
Jumping jacks/Curtsy lunges
Plank jacks/Bent over row

Mac & Cheese Spaghetti Squash

Indulge with this healthy version of your favorite comfort food! Providing vitamin A and vitamin C, spaghetti squash also contains some of the B vitamins. It's a great source of fiber as well. Thinking of leaving out the nutritional yeast cause you don't have it?! Hold that thought--nutritional yeast is often high in B12 and is a complete protein. It contains other B vitamins, is low in fat and sodium, is free of sugar and gluten, and contains iron. It is often used as an alternative to dairy products because of it's "cheesy" flavor. 

1 spaghetti squash

1/2 cup cheddar cheese 

2 T olive oil 

2 T nutritional yeast

1 t garlic powder

Approximately 1 c broccoli

Preheat oven to 350. Cut spaghetti squash in half. Remove seeds. Lie open side down on oven safe tray or dish. Poke with fork. Bake for 30-40 minutes. Allow to cool.

Using fork, draw out "spaghetti" strands from the squash. Mix with olive oil, garlic, nutritional yeast and cooked broccoli (I microwaved, covered, for about 2 minutes with a small amount of water). Pour back into squash halves and top with cheese. Bake until cheese has melted. 

The Sleep "Diet"

I'm not a fan of the term "diet." The word is typically associated with various trends that flood the weight loss industry. However, when you are eating right and working out but your weight hasn't budged (or maybe your weight loss has plateaued), it is important to consider the importance and impact of sleep.

If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep.  If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived. Whenever I come across the above scenario with a client or friend, I ask "how much sleep are you getting?" Most often, the response is a begrudging "ugh, well I can never fall asleep..." or "not as much as I should." You know you are lacking sleep, but do you know what it's costing you? 

The Price of Losing Sleep and Counting Sheep
The more sheep you see, the more at risk you are for diabetes and heart problems.  You are also at risk for drowsy driving.  Short sleep duration is associated with a greater likelihood of obesity due to an increased apetite caused by sleep deprivation.  Sleep helps maintain a healthy immune system and balances our appetites by helping to regulate levels of the hormones ghrelin and leptin. These "hunger hormones" contribute to feelings of hunger and fullness. Leptin is a hormone, made by fat cells, that decreases your appetite. Ghrelin is a hormone that increases appetite.When we’re sleep deprived, leptin levels decrease and ghrelin levels increase! We may feel the need to eat more, which can lead to weight gain.  In this instance, we typically crave sugary and more fattening foods.

How Much Sleep Do I Need?
There is no magic number.  Sleep needs vary depending on your age and activity level.  The following guidelines are from webmd.com.

• Infants require about 14-15 hours a day.
• Teenagers need about 8.5-9.5 hours on average.
• Most adults need 7 to 9 hours a night for the best amount of sleep, although some people may need as few as 6 hours or as many as 10 hours of sleep each day. 

What Can I Do to Improve My Sleep?

• Avoid bright lights.  This includes reducing the use of your laptop, television, and phone. 

  

  Don't let this be you!

  Bright light directly inhibits the release of melatonin. A new study by Spanish scientists suggests that reducing unhealthy weight gain can now be added to melatonin's impressive roster of benefits. They found that consuming melatonin stimulates the appearance of 'beige' fat, which, similar to brown fat, is a heat-generating type of fat that helps your body to burn calories rather than store them. This, the researchers believe, may explain why melatonin helps control body weight, along with its metabolic benefits. Electronic devices also stimulate brain activity, they say, disrupting your ability to drift off to sleep.  Avoid using them in the hour before bed.
• Consider sleeping with an eyemask and earplugs. I have used both for nearly a year and appreciate the benefits. I fall asleep much more quickly.  According to the upband by Jawbone, while wearing the mask and earplugs, my sleep was also much deeper.  The more deep sleep you have, the more efficiently your body can produce melatonin.  Melatonin has also been shown to slow down the aging process (huffingtonpost.com).  If a mask and earbuds sound too extreme (I admit, I'm a fitness-experiment-nerd), consider using white noise.

I love my sleep mask!

• Years ago I babysat for a girl who had a white noise machine.  Recently, the sounds outside my bedroom window were louder than usual and it crossed my mind that I need to get one of those machines!  Then I realized "hey I bet there's an app for that!" Sure enough. I have downloaded an app called White Noise, which has sounds varying from white noise (surprise, surprise) to pink noise to light rain with birds and even sounds replicating a clothes dryer.
• Take a bath.  The act of cooling the body, like that which happens when you get out of a warm tub, makes us feel tired. Another option is having a cup of non-caffeinated green tea. The tea can trigger that same cooling response in the body.

• Avoid caffeine and late night workouts.  Caffeine and workouts will increase your blood pressure and heart rate, causing you to feel restless and unable to calm down enough to fall asleep.  Try to keep activity and caffeine to a minimum during the last few hours before bed.
• Keep the room temperature between 65 and 72 degrees Fahrenheit.  If the room becomes uncomfortably hot or cold, you are more likely to wake up, or have trouble falling asleep (webmd.com).

For more information, visit the National Sleep Foundation.  Learn more about balancing sleep, activity and nutrition with my online and in-person training services.  Click here for details.

Cake Batter and Ice Cream Parfait

Ingredients
Cake:
1 scoop cake batter whey protein
2 T. coconut flour
3/4 c. liquid egg white
Ice Cream:
3/4 c. pre-sliced, then frozen banana
1 scoop cake batter whey protein
approximately 1/2 c. almond milk (use sparingly to maintain thick consistency)

Directions
Combine cake ingredients and microwave for about 1 minute, 20 seconds.  Blend ingredients for ice cream.  Pour blended ice cream over cooked cake and enjoy!

Visit Vitamin Shoppe to purchase cake batter protein.  Shipping is free with your purchase of $25 or more.

Creating and Building a Modeling Portfolio

Within the fitness industry (and beyond), modeling has become a great way to increase your visibility, earn additional income, network with like-minded professionals, and have fun pursuing something you are passionate about. The following suggestions are based on my experiences as a freelance model. My first photo shoot took place in February 2010, with Zach Dillman. A big THANK YOU to Zach for asking "have you done this before?" and encouraging me to build a portfolio and pursue modeling.

Photo by Matt Belkin

The Dos

-Network. Identify someone who has succeeded at what you are working toward.  Whether your mentor is someone you see every day, or someone you follow on social media, be observant of what they do on a daily basis and ask questions.  Tell people what your goals are! Connect with like minded individuals! One of my greatest opportunities, working with Hard Pressed Gym, resulted when a Facebook friend, whom I've never met, tagged me in a post on Instagram. My most recent photo shoot? It resulted from someone who messaged me on LinkedIn. Pursue your passion by creating a presence.

-Along with creating a presence, establish a "look" that you want to represent and be known for. I used to go for "sultry and edgy," as you can see in the photo above.  Now I prefer "happy and fit," like something you would see in Oxygen Magazine. It represents what I want to be known for and establishes an image of what I am creating with my fitness career.

-Be flexible with your style and image. I know, this completely contradicts the statement above.  However, sometimes to receive work, you have to be versatile.  Know what your limits are and be clear about them with photographers.  Never let anyone exceed or push your personal boundaries.

-Research the photographer before hand.  Do they have a legitimate web site? Not every photographer will, but this will give some indicatation as to their level of professionalism and experience.  A lot of photographers are just starting out, so do not rely solely on a web site when making a decision about who to work with.  I highly recommend reaching out to other models they have worked with, asking if the shoot went as planned and if there is anything you should know about working with the specific photographer.  Usually, on modeling portfolio sites, there will be a link to the model who is featured on a photographer's page. Visit their profile and send them a private message.  I have had other models reach out to me for the same reasons. Of all the photo shoots and "background checks" I have done, there was only one time when the photographer found out I had done this and called off the shoot. To be honest, I took that as a red flag and was glad I had taken these additional steps to ensure my safety.  A photographer should have your best interest in mind and understand your intentions.

-Not every one will agree.  There are probably a handful of people that will disagree with doing a "background check."  I'm certain of that.  And that's okay.  Keep in mind this is a huge industry and everyone makes their own rules.  There is no HR Department. 

-Select the date, time, location and what the exchange will be. Is it a trade shoot, meaning neither the model or photographer pays any money? Find out if the photographer will send you all of the images or just ones they select. I've had photographers send hundreds at a time--others have sent five. While it's unnecessary to see every single image, if it's a trade I like to see the majority of them. This way I can critique myself and know which poses look awkward, which angle is more flattering, etc. and change things for next time. If a photographer only sends a few edits that they have chosen, it's quite possible you would have chosen others. A photographer generally is looking for good lighting and exposure. You, as the model, are looking at your pose, your smile, your hair, your makeup. Reach an agreement regarding the editing process before arriving to the shoot. An exception is if you are being paid or otherwise compensated--you may not receive photos at all. 

Photo by Ant Farm

-Consider bringing a chaperone. If the photographer says chaperones are not allowed, find out what their reason is.  Most photographers want to ensure that you feel safe and at ease (if you are uptight and scared, it will show in the images).  Sometimes their reason is out of concern...that the chaperone will be a distraction. Ask any photographer if they enjoy when a model's boyfriend is watching the entire time. This generally doesn't go over real well. However, if said boyfriend (or mom, or sister, etc) is there to help...most photographers will welcome the company and assistance!  When you go to your shoot, make sure a friend or family member knows where you are and who you are with.

-Participate in MeetUp events and other group shoots. Be prepared to share the spotlight. It's unlikely you will receive very much one on one attention. It also is difficult to stay in touch with all of the photographers; there are many photos you will probably never see. However, it is a great way to meet other models and makeup artists as well.  Bring business cards or printed copies of your contact info and hand them out. 

-Be selective with your edits. The second photo shoot I ever did, I selected more than 30 edits.  THIRTY.  I'm surprised the photographer was willing to work with me again.  Typically, during a two hour shoot you may have 4 or 5 different outfits.  Choose one image from each set.  Over time, you will become more selective of the images you choose. The photo above by Ant Farm is one of my favorites.  However, I will gladly point out that my left arm is hidden.  It looks like I am a one-armed super hero.  Granted, this is probably not what most people see when they look at the photo.  However, be cautious of your poses.  Make sure you are not wearing hair ties on your wrists! The more thought you put into your poses and styling, the less work the photographer will have to do and the more likely you will receive great images and continued work.

-Respect the photographer. Time. I cannot emphasize this enough. There is nothing worse than becoming known as a "flake" in the industry.  I have seen countless rants on social media, coming from photographers, who were stood up or had someone cancel last minute.  As much as those rants annoy me, the photographers are entitled to be upset. Respect their time. If your car breaks down, find another way to get there.  Word travels fast in the industry and it is important to maintain your image.  Edit. Do NOT edit their image!  Whether it's by cropping or applying a filter, it's a DON'T.   Credit.  When you post their photo, give them credit.  This will not only provide them with exposure, but it is the respectable thing to do.  Give respect and you will be respected.  If not, walk away.  Again, there is no HR Department.

Things to Avoid

-Avoid committing to too many photo shoots. This was the number one mistake I made just starting off.  You will have less free time and will spend more purchasing a new wardrobe! With that being said, shop resale stores. You can find some amazing deals on some great brands. And even if it's not a great brand and falls apart after one use, consider whether or not it will be useful for a single shoot.  It is important to remember WHY you are modeling.  It should be enjoyable, never a burden.  If you feel burnt out, consider taking some time off.  As I mentioned earlier, a scared model appears scared.  A tired model, appears tired.  So unless that's the look you are going for, prioritize and stay rested.

Photo by Jim Cummins

Image on book by Jim Jurica

Everything Else

-How do I know if I should charge?
What should I charge? Take into consideration what you could be doing otherwise--did you have to give up a shift at the coffee shop and the money you would have made with a paycheck? Have you spent gas money to get there? How much did you spend on wardrobe? A makeup artist? How will you benefit from the shoot? I once worked with a stock photographer who paid me a flat rate of about $40 to shoot for a couple of hours. One of the images was selected for the cover of a book. Have I made any additional income or earned fame as a result? No. But it's pretty neat, it's available for purchase here, and is a key item in my portfolio which displays my experience and value/knowlege as a model.

-With experience you become more valuable. As you become more valuable, you can become more profitable. Most recently, I did a photo shoot with Chicago Custom Acoustics earbuds for a commercial that will air in Xsport Fitness.  I will also be featured online and in print for GWear Clothing's fitness and yoga line. These experiences provide compensation AND exposure in my specific industry.  That should be the ultimate goal, along with having a good time and meeting people. For example, if you're a dancer, your goal might be to find paid work promoting a dance studio. If you are a singer, perhaps you will eventually be paid to have your photo featured in an ad for a concert venue. Don't expect to make money right away. If you do, that's great. The photographer may not be aware of common practices and/or is generous.  Or you are extremely talented and in high demand within the industry.  If a photographer is being paid for the project you are being used in, typically that involves compensation for you as well.

-The photos are permanent. A less skilled photographer who is just starting out might be willing to pay you for your time.  However, those photos may be of less quality and not as flattering.  Depending on the agreement between you and the photographer, those photos could end up anywhere! Read and understand agreements before you sign them.  Envision each image you take as something that will be featured on a billboard in your hometown--are you okay with that? What are you representing and what will the outcome be if this happens?

Behind the scenes at Xsport Fitness, shooting for Chicago Custom Acoustics

-Where to start.  Here are a couple of sites I have used to build my portfolio and network.
modelmayhem.com
onemodelplace.com
istudio.com

Click here for more information about personal training and online training or to book a photo shoot. Thank you for taking the time to read this and I encourage you to share it.  Please let me know if you have additional questions or feedback. You can subscribe to my blog via email for instant notfications.  Create a life you love by loving your life.  If the opportunity doesn't exist, build it. 

Chocolate Frosted Raspberry Truffle Pancakes

Topped with fresh raspberries, this chocolatey treat can be enjoyed for breakfast, lunch or dinner!

Ingredients

Pancake:

1 scoop Quest Nutrition Chocolate Milkshake protein

3/4 c coconut flour 

3/4 c liquid egg white 

3/4 c almond milk 

Chocolate topping:

1 T cocoa powder 

1.5 T coconut oil

1 t xylitol

Water to mix

Topping:

Cacao nibs

Raspberries 

Directions 

Mix all of the pancake ingredients. Mixture will be thick. Cook pancakes. 

Combine ingrdients for chocolate topping. Stir well. Drizzle over pancake stack.

Add cacao nibs and raspberries. Enjoy! 

Keratin for Longer Hair and Lashes

I don't put mascara on very often, but recently it's felt like my own lashes have gotten longer. While I've been taking keratin by NeoCell to help grow my hair, I wondered if it effects lashes as well. I did a google search and sure enough, it does. Genetics determines the rate at which your eyelashes grow, but certain nutrients can support their growth. A lot of the same nutrients that support hair growth also support growth of your lashes! NeoCell's Keratin supplement contains keratin, collagen, vitamin C and amla extract. NeoCell Keratin Hair Volumizer is available here at Vitamin Shoppe.  Shipping is free with your purchase of $25 or more.

According to livestrong.com, vitamin C hydrates your eyelashes, decreases hair follicle inflammation, repairs hair follicle damage, aids in collagen production and lowers your risk of eyelash breakage.

Collagen stimulates fibroblasts at the hair root, resulting in increased diameter of the hair shaft. Collagen is the most abundent protein in the body. Collagen supplementation is one of best things you can do to prevent premature aging. Understanding collagen begins with knowing that it is truly the glue that holds the body together. It is the building block for all our body's major systems. Learn more about how collagen works here.

And because the keratin is bioavailable, it's able to bind with hair and has been proven to increase hair strength and make it shinier.

Amla, or Indian Gooseberry, has been used for centuries in Ayurvedic medicine for its anti-aging properties. Amla provides high concentrations of Vitamin C and and has been revered for being a powerful antioxidant.

Have you had your own success story using certain products or making a lifestyle change? Comment below; I'd love to hear from you!