MEAL PLAN, MY LIFE, and STAYING FOCUSED

Hey Guys.
This has been such a crazy month. It is no secret that some extremely unpleasant circumstantial events have occurred in my life. Events beyond my control, that have unfortunately impacted my sense of self-worth, my identity, my confidence, and left me shattered, broken, scared and overwhelmed. I have turned into an anxious mess. I realize that my decisions alone dictate my behaviours- not my conditions. As Viktor Frankl said: " Between stimulus and response, lies man's power to choose". I have been choosing to stay optimistic, and keep moving forward. I don't want to lose my focus, my drive, my discipline. Frankly, this has left me a little lost. It is all in how you perceive things, and in how YOU respond. My actions are mine alone. So I am working on distracting myself. On learning, on growing and on figuring out what I want to do. I may have some big news on Tuesday, but until then I have 3 clients and am so stressed out.

As you all know, I believe that there is no 'ideal' diet. Strictly from a Biochemical perspective, our cellular metabolisms are so different. What I may be deficient in, or what I need is vastly different from another person. Thus, I believe in customizing each and every diet to tailor it to not only my clients goals and needs, but also (and very importantly) to suit their lifestyle. If it doesn't "flow" with their habituated patterns, they're not going to stick to it for long. Which is why introducing incremental changes is the best method I've found to maintain life long success. You've got to keep evolving, adapting and working to better yourself and your life. Unless you need a goal specific result NOW, I tend to gradually 'tweak' and adjust the diet/supplement regime every 2-6weeks.

I thought I'd post one "diet" meal plan up, just for the sake of it! COMMENTS WELCOME! This is for a male trying to "Lean Out".

MEAL PLAN Supplements Highlighted in Blue

Meal 1 (7am):

1 scoops of whey (30g of protein) (or 2 Eggs/2 Whites)
1 cup of oatmeal (optional tsp SALBA)
1 tbsp nut butter or 2 Eggs and 2 Egg Whites
1/2 banana, berries or orange.
1 serv. fish oil
2 CLA
1 Multi *Vitabolic. (meal 1 and 3)

Meal 2:
1/2 Cottage Cheese or:
Low Carb Shake or bar (200 cal),
11 almonds
or Hummus and Veggies and 1/2 pita.
2 Capsules Green and White Tea

Meal 3 LUNCH:

6 oz chicken breast or lean protein source
1 tsp olive oil
2/3 cup brown rice, chick peas or other carbohydrate (sweet potato, Quinoa etc)
1 cup veggies
Salad (unlimited vegetable list)
1 Multi
2 CLA


Meal 4 (2:30-3):Afternoon Snack: Protein Shake/bar (light bar- such as Isofemme Almond Delight, Pure Protein, Myoplex Light, Snack size Oh Yeah, Zone) 200cal.
- Hummus/pita and veggies
-1/2 banana and Almond Butter
-11 Almonds
-1/2 cottage cheese and 1/2 fruit
- 1/2 of a regular meal replacement bar (Protein 32, Supreme, Isoflex etc).

Preworkout:
2 Green and White Tea capsules.
2 scoops Superpumped or N03 overload/ Black powder (pre workout formula).

During workout:
6 scoops of Xtend or Intrabolic

Meal 5: After workout:
Protein Shake 40g protein with Carb source.


Meal 6:
6 oz chicken breast cooked (or 5oz Salmon, 4oz lean beef, turkey or shrimp)
1tsp olive oil
2/3 cups brown rice, Quinoa or other "allowed" Carb.
1.5 cups steamed vegetables of choice (broccoli, asparagus, cauliflower etc)
Large Salad- Balsamic, Salsa, mustard etc.
Fish Oil Capsule


Meal 7 10pm:
Sludge  w/ fiber added (protein + nut butter)
1/4 cup of almonds or Walnuts (8-11)
1/2 Cottage Cheese or
Casein Shake "pudding".
WHAT DO YOU GUYS THINK?
I have a client who WILL NOT cook or do meal prep. He eats out 24/7 due to work. Obviously this is a rough guide for him. Subway, Deli, Wraps, etc are all an option as well. It's difficult, as he wants EXACT TIME,PORTION,FOOD DESTINATION etc. Therefore, I can't have him making scrambled eggs, protein oats, pancakes etc at home.


Have a great week and please keep me in your thoughts this week! It's been really rough (without going into detail).

Grocery, tantrums and tearful workouts..

I woke up beyond cranky today. You know the type of mind numbing-overwhelmed exhaustion that overwhelms you and pushes you past your breaking point? I may have burst into tears about 3x before 9am. I am so tired. Mentally, emotionally: I feel like I have nothing more to give. Apparently, this is not the case as physically (though being more sore and tight in the hips/legs and shoulders than I've been in a long time), I pounded out a pretty decent workout this morning, given my current state. I make a teething, sleep deprived, sugar crashing 2 year old look like Buddah.

 I also MAY have burst into tears when the trainer at the gym mentioned that I looked tired. I did apologize in advance to EVERYONE- I said "I'm sorry-I'm a mess. I'm beyond drained, anxious and I am just exhausted and irritable; I really need to sleep and rest'. Of course the mind always makes things worse, but this constant stress, uncertainty and anxiety is killing me. I worry 24/7. I AM SO FRAZZLED! I feel like I am running a 'mental marathon' every single day. Just worrying, running...

She said 'You should go lie down, get some sleep' to which I tearfully replied 'Don't you think I know that!!?? I would if I could. I can't. I'm too tired'. lol. I wasn't sobbing, or actually crying. Just that overwhelmed, frustrated, tears falling from eyes type of release/hysteria. I kept telling myself 'quit whining- you're just tired and overwhelmed. You are blessed and have every reason to be happy- you're okay" all morning. Usually, doing something nice for other's, or giving them a nice comment helps- but nothing could put me at ease this morning. Believe me, I tried. I hate feeling this frustrated and whiny!

When I got to the gym and turned the TV on, a rerun of this AMAZING Documentary came on! One of my main interests is International Relations, Human Rights and anything to do with Africa, the Middle East, discrimination, suffering, inequality etc. I cannot stand knowing that people are suffering. Anyways, as an answer to my prayers, this documentary on Doc Zone called 'In The Cross Fire" about Louise Arbour (She is the United Nations High Commissioner for Human Rights) came on and although it didn't help my depressed mood, it certainly solidified the knowledge of how GOOD WE HAVE IT! It reinforced my belief that I am stupid lucky and am so grateful for how good I have it. Let me tell you- I know NOTHING of suffering (although it's all relative!) compared with the amazing people who survived the Genocide, who live in fear DAILY, compared to the Lost Boys of Sudan , the people of Darfur. You want to know what resiliance is?! Learn about what they are going through.

Anyways, I was so tired today that I literally stopped walking in Costco because I couldn't even move or keep my eyes open. My friend was really supportive today, and I actually had a really pleasant day!


Here are some groceries from the day:

 New brand of radishes! Hopefully these will stay fresher longer than the brand Wholesale used to sell! This is my weekly case of 14 packs or radishes (455g)

6 bags of Dole Chopped Romaine (907g), 1 bag of Dole Coleslaw, 1 small bag of Fresh Express 454g Coleslaw, 2 bag fulls of bulk Jumbo White Mushrooms, 5 1.2kg bags of Celery, 1.9L jug of Salsa, President's Choice Diet Lemonade,

Cucumbers, 2 more packs of celery, 4L jug of Sunspun Mustard.

I have to regress and rant a bit here: Leaving the gym, the security guard (whom I always talk to and love) started lecturing ME on amino acids and totally saying things that weren't true. I am a nutritionist and supplement consultant. I was so irritable and it GOT UNDER MY SKIN. I actually raised my voice and said 'THIS IS WHAT I DO FOR A LIVING and NO they DO NOT do that, don't tell me what to do' (yes I am three yrs old again). I know this is overreacting. I am fully aware of this. But I already am feeling low, and this makes me feel worse (that he doesn't take me seriously/respect me/ and I feel like I'm not validated and have to prove myself). I hate when people tell me things I know (not events, but try to 'educate' me). I find it so UNDERMINING. Again, just irritable, raw, sensitive and exhausted today. Uncertainty makes me feel so insecure; it's my problem not anyone elses'. Feeling loads better now. I need a good night sleep and hopefully my brain can function again tomorrow!

I am having my nightly dessert of a pack of GG Scandinavian Bran Crispbread, Protishake/ice cream (Vanilla Protilife Shake) , tons of Davinci SF Syrup (German Chocolate Cake, French Vanilla and Caramel), Walden Farms Pancake Syrup, Walden Farms Blueberry Syrup and Walden Farms Apricot Jam.

 

 Everyone is trying to accomplish something big, not realizing that life is made up of little things. --Frank A. Clark

Rhodiola 101 and Stress

We live longer than our forefathers; but we suffer more from a thousand artificial anxieties and cares. They fatigued only the muscles, we exhaust the finer strength of the nerves. ~Edward George Bulwer-Lytton

Maturity is achieved when a person accepts life as full of tension. ~Joshua L. Liebman

There is only so much the human body can take. We all know what it feels like to be stressed, worn out and tired. We all have days where we feel like we can't take anymore; like we are worn out, overwhelmed and mentally depleted. The difference lies in how we perceive, react and choose to respond. Those of us that have the ability to adapt to the inevitable changes that arise in our unstable world today manage to fare far better than those who fall apart.

Stress is something we all suffer from and the toll it has created on this society is unparalleled. Depression and Anxiety rates are up, and more people are suffering from 'Burn-out' than ever before. For this reason, I've decided to do an entire series on natural supplements, and ways to help combat STRESS and it's negative side effects.

Today I am focusing on Rhodiola Rosea . Rhodiola is a plant that only survives in the harshest of sub-arctic climates (much like MACA). In fact,  this perennial plant grows in areas up to 2280 meters elevation and as such, is chock-full of nutrients to help it sustain and survive in such harsh conditions. It is considered an Adaptogen- because it helps us cope, withstand stress and adapt on a physiological level.

Rhodiola has been studied for enhancing mental function, focus, concentration, endurance, uplifting the mindset, supporting our immune health (when stressed our immune systems are weakened, leaving us prone to infection, disease, and illness), supporting our adrenal glands, and cardiovascular and nervous systems when we are under conditions of undue stress. It has been extensively studied with proven positive benefits for both depression as well as physical and mental performance. Rhodiola normalizes the heart after intense activity, and increases blood flow to muscles and the brain. It has also been noted for increasing protein synthesis, and for having anti-mutagenic and anti-depressive benefits with many impressive human based studies conducted. It has been studied for effects on longevity with promising results, and is also safe with numerous studies on its toxicity level.

Rhodiola improves our immune systems by not only making us more 'immune' to stress, but by also increasing our killer T-Cell activity (immune defence cells).

Some of you may be aware that the Russian Cosmonauts and Russian Olympic athletes all use Rhodiola to help their bodies adapt to the severe stress they are under and increase energy. When we are under stress, our Endocrine system goes into overdrive; secreting  cortisol, epinephrine, adrenaline and other hormones. We also leach more B vitamins and other nutrients to help our body adapt and keep us safe. Being a resilient herb,Rhodiola provides us with much needed nutrients to withstand all of those changes our body is going through due to being so nutrient rich itself. This 'tops' us up when we feel depleted.

According to Wikipedia and numerous other sites:
Rhodiola rosea may be effective for improving mood and alleviating depression. Pilot studies on human subjects showed that it improves physical and mental performance, and may reduce fatigue.



Rhodiola rosea's effects potentially are related to optimizing serotonin and dopamine levels due to monoamine oxidase inhibition and its influence on opioid peptides such as beta-endorphins, although these specific neurochemical mechanisms have not been clearly documented with scientific studies.


Rhodiola is included among a class of plant derivatives called adaptogens which differ from chemical stimulants, such as nicotine, and do not have the same physiological effects.


In Russia and Scandinavia, Rhodiola rosea has been used for centuries to cope with the cold Siberian climate and stressful life. Such effects were provided with evidence in laboratory models of stress using the nematode C. elegans, and in rats in which Rhodiola effectively prevented stress-induced changes in appetite, physical activity, weight gain and the estrus cycle.

Prevented weight gain in times of stress? Sounds good to me! In fact, Rhodiola is being studied for it's function in activating Hormone Sensitive Lipase and the bodies ability to break down store fat. In a sense neutralizing the fat storing side effects of excessive Cortisol secretion. With it's ability to increase protein synthesis (ability to produce more RNA,DNA and therefore more muscle tissue), and breakdown stored fat, Rhodiola is a fantastic Anti-Catabolic agent to add to any supplement regime. What I noticed the most when I was taking Rhodiola was an increase in Mental acuity, energy (not the caffeinated stimulant type), stamina, a sense of clarity and positive mental state.

 There are so many benefits to this plant and you can usually find it in everything from Stress, Anxiety and Depression herbal remedies, Sports Nutrition Workout formulas, Weight loss formulas, Focus Formulas, Anti-aging blends, Immune health formulas, Energy and Endurance products and on it's own.

Is Rhodiola for you?

-Fatigued

-Stressed

-Worn out

-Tired

- Have fuzzy memory

-Troubles concentrating

-Troubles remembering

-Depressed

-Under exertion and stress

-Under physical stress

WHAT TO LOOK FOR
The active compounds are called Rosavin, Rosarin, and Rosin, so it's always important to check the ingredients and standardization on the bottle. This is usually found only in Russian (vs Chinese/Tibetan) Rhodiola. The dosage is between 200mg-600mg a day, depending on need and purpose of use.

To summarize:
Rhodiola is a tested Adaptogen for Stress:

• Builds Stamina, endurance and well-being under conditions of exertion and stress
• Uplifts mood and has anti-depression benefits
• Modulates Physiological stress reactions (helps us cope with stress)
• Improves memory retention, cognitive functions, mental clarity, and cognitive performance
• Enhances physical performance
• Increases the bodies ability to break up stored fat
• Anti-Aging and Anti-Mutagenic agent
• Cardiovascular and Nervous system normalizer

Here are some additional links with information on the various benefits of this plant/herb.
http://www.thehealthierlife.co.uk/natural-health-articles/mental-health/herbal-remedies-stress-00897.html

http://en.wikipedia.org/wiki/Rhodiola_rosea

http://www.anti-aging-guide.com/RhodiolaRosea.html

http://www.anxiety-and-depression-solutions.com/articles/complementary_alternative_medicine/herbs_supplements/rhodiola_rosea.php

http://socialanxietydisorder.about.com/od/treatmentoptions/p/rhodiolarosea.htm

http://www.lookcut.com/tools/nutritional-supplements/rhodiola-rosea.html

http://www.herbalpalace.com/bulk_herbs/Rhodiola_Root.html





Don't let your mind bully your body into believing it must carry the burden of its worries. ~Astrid Alauda

Sometimes it seems your ever-increasing list of things to do can leave you feeling totally undone. ~Susan Mitchell and Catherine Christie, I'd Kill for a Cookie

Stress is nothing more than a socially acceptable form of mental illness. ~Richard Carlson