nutrition

Showout's Food Log

Over the past couple of months I have had a handful of clients ask what I eat on a daily basis. I will say I am an 80/20 clean eater; I am airing on the side of 80% vs 90% because I love going out with my friends and enjoying a cocktail or ten! The food is clean, but we all know alcohol has zero nutritional value.

I also want to point out how increasing my strength training volume to 4x per week over the past 2 years has been such a game changer. My metabolism is legit faster! I don’t have to kill myself with copious amounts of cardio. I can enjoy treats more often and it not derail my progress. I have more muscle, which in turn means a faster metabolism. I am finally seeing my glutes grow too! PRO TIP: If you want an ass or your glutes to grow, you have to eat! 1200-1500 cals a day and running your butt off is literally going to give you no butt.

Below is MyFitnessPal food log over the past few weeks, which gives more detail on portion sizes, and I also included a hand-written week of nutrition.

TUESDAY

Breakfast: Baked sweet potato with coconut oil and cinnamon. Green tea with collagen, Equilibrium Nutrition protein powder, cinnamon, and a drop of clove doTERRA essential oil

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey 

Dinner: Salad —> mahi mahi, artichokes,  olives, beets, avocado, green onion, kelp noodles, spring mix, olive oil, and this amazing dressing from Trader Joe’s that is turmeric, ginger, lemon juice, and almond butter. The side is basmati rice cooked in coconut milk and a sprinkle of goat cheese on top.

WEDNESDAY

Breakfast: Baked sweet potato with coconut oil and cinnamon. Green tea with collagen, Equilibrium Nutrition protein powder, cinnamon, and a drop of clove doTERRA essential oil

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey 

Mid-afternoon snack: Health Lab peanut butter protein ball, dollop of hummus w/ hard boiled egg

Dinner: Salad—> Alaskan cod, green onion, steamed carrots, red potato, avocado, kelp noodles, spring mix, coconut aminos, olive oil, sprinkle of Bragg’s nutritional yeast on top. Avocado hummus for dipping. A side of basmati rice cooked in coconut milk and a sprinkle of goat cheese on top.

THURSDAY

Breakfast: Baked sweet potato with coconut oil and cinnamon. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Dinner: Salad—> Wild caught salmon, green onion, artichokes quarters, olives, red potato, avocado, spring mix, steamed carrots, Primal Kitchen Dreamy Italian dressing, coconut aminos. Side of cauliflower gnocchi.

FRIDAY

Breakfast: Baked sweet potato with coconut oil and cinnamon. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey
Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Dinner at Polvos: Share large guacamole with friends. Chips and salsa. 1 1/2 Mexican martinis

SATURDAY

Breakfast: 1/2 cup oatmeal w/ 1/2 cup frozen blueberries topped with cinnamon and drizzled with honey. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Afternoon: Day drinking with my friends. I typically drink the following when I am out day drinking: Ruby Red or Deep Eddy Lemon and water, Dulce Vida Ruby with Waterloo or Tequila with Waterloo. The grapefruit and watermelon flavors taste amazing with tequila!

Dinner at Stella San Jac: Beet and goat cheese salad. Share the lamb meatballs and beet chips. Split a bottle of Rosé with a friend.

SUNDAY

Breakfast: Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Brunch at Revelry: Share French fries with my friend. Mimosa carafes.

Afternoon: cocktails out and about with friends

Dinner: Salad—> Wild caught salmon, green onions, avocado, red potato, steamed carrots, Primal Kitchen Ranch dressing, kelp noodles, spring mix, coconut aminos

Pumpkin Fudge

I love anything with pumpkin regardless if it's the fall or summer. I came across this healthy version of Pumpkin Fudge and thought it sounded delish!

Pumpkin Fudge

Ingredients: (makes 12 squares)
1 cup pumpkin puree
1/3 cup coconut butter
1/4 cup coconut oil, melted
1 tsp pure vanilla extract
1/4 cup pure maple syrup
1 tsp pumpkin pie spice
pinch of sea salt
1/2 cup chopped, toasted walnuts (optional)

Directions:
Line 8x8 pan with parchment paper. Combine the pumpkin, coconut butter, coconut oil, vanilla, maple syrup, pumpkin pie spice, and salt in a food processor and puree until smooth. Pour the mixture into the prepared pan. Sprinkle the toasted walnuts evenly over the top if you prefer a crunch. Place the pan in the fridge for 1 hour, or until firm. Slice into squares and serve.

The Pudge lasts up to 10 days-- that is if you can keep it around that long.

Brussel Sprouts

Brussel Sprouts

I ebb and flow with vegetables I eat on the reg. I love brussel sprouts but typically only eat them when I go out to eat since I never can replicate how good they taste at a restaurant. However, last week I made the best tasting brussel sprouts and had to share!

DIRECTIONS: Grease the baking sheet with ghee or grass-fed butter. Salt and pepper the brussel sprouts and douse with coconut aminos. Bake on 400-degrees for 25 mins.

The 4 H's

HEALTHY - HAPPY - HORNY - HUNGRY

4H

A simple way to know if you are functioning at full capacity, recovering from workouts, and fueling your body properly is to check in with the 4 H's. Each morning you should wake up experiencing all the H's.

HEALTHY- You feel great. Rarely get sick. Crave nutritious foods. Injury free and feeling fab!

HAPPY- You wake up ready to take on the day full speed ahead. This doesn't mean you have to be on cloud 9 all the time, but you have a sense of fulfillment and are excited about what the day has in store. If you are restricting your calories, you have less calories for your brain to use. We've all heard of being hangry. Less fuel for your brain means less chances to think happy thoughts. The default state of the brain is to look for the negative. Being negative requires less calories. If you have enough calories you are more able to conciously choose your thoughts and you can choose to be happy.

HORNY- Horniess is all about the hormones. If your hormones are whacked out, you are going to have no desire to rip your man's/woman's clothes off. Check in with how you feel when you wake up each morning. If morning sex is not on the brain, something could be off hormonally.

HUNGRY- When your metabolism is working properly, you will wake up hungry and ready to eat breakfast after that morning sex sesh! If on a regular basis you find yourself not wanting any food for multiple hours upon waking, then something is off.

I have limited spots available for 1-on-1 and small group training and more availability for online coaching. If you find yourself struggling with 1 or all of these H's, give me a shout and I can help you reach your goals and wake up experiencing all the H's!

How to Stay Healthy during Football Season

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If you are anything like me, you enjoy tailgating as much as you love football. This time of year is one of my favs! Consistent weekend plans dictated by what football game is showing and where; friends coming to visit to partake in tailgate festivities; reuniting with old college buddies. It is all so fun!

However, with all the entertainment comes endless opportunities to let nutrition and fitness fall by the wayside. I am here to show you that you can have your “cake and eat it too.” Below are SHOWtips that will keep you on track during football season all while enjoying life to the fullest.

  • Have healthy snacks on hand always! I love to bring RxBars or Thunderbird bars and maybe some fruit. This way I am not caught in a bind when I get hungry, and there is nothing good to eat in sight.
  • Eat a nutritious, hearty breakfast packed full of protein. This helps with keeping your body satisfied and preventing you from reaching for the dozen cookies and chips & queso at the tailgate.
  • If it works for your schedule, get in a quick 30-60 minute workout the day of to rev up your metabolism. If you live in Austin, then join me next Saturday, 9/9, at 9am for Crush, Fuel, Play!
  • Bring healthy mixers to the tailgate. I keep it simple and drink Deep Eddy Ruby Red or Lemon and simply mix with water and ice. However, if you need some carbonation then use club soda, Fresca, or La Croix and limit all the beer.
  • Walk! I know there are endless ride shares and pedi-cabs floating around but take advantage of using your own two feet and getting in those 10,000+ steps when shimmying from one tailgate to the next.
  • Dance! Football season and tailgating calls for having fun. Get out there and dance the day and night away.

    Are there any other things you do to stay on point during football season?