Lately I have gotten a lot of questions on what I consider a cheat meal (I did a post a few weeks ago on cheats and why they can be good/bad too!) so I am here to show you what that is and how often I allow these!

For me a cheat meal is anything that I do not normally eat in my clean eating lifestyle! You can see some of those "normal foods" on my what I ate Wednesday posts as well! I will start taking some pics and displaying more cheat foods so you can see...I am of course human too!

So cheats/treats that I usually eat are pizza, french fries, Yogi Castle (froyo!), anything with white flour (pasta, bread, cakes etc) or excessive sugar (too much fruit, cakes, cookies, candies, etc). Some people get other cravings some don't but these are what I usually want!

How often? I keep it to a max of 2 things a week!
for example: Last weekend I had a bowl of ice cream and some pizza (2 different days) but those were my cheats and treats for the week!

The key is just getting back up and moving forward--I never feel guilt for these meals because I know a) it's a lifestyle and b) I know how to "damage control" it the next meal or day with healthy foods! I will say though since I cut sugar down to 35g a day (even natural) I get these cravings a lot less and usually during bouts of boredom!

What do you usually crave?

new age cereal!! Pre-workout fuel

1/4 walnuts
1/2 c unsweetened vanilla almond milk
1 c whole strawberries
1/2 banana

PWO shake- 1/2 scoop chocolate shakeology
1/2 scoop vanilla whey
1 T Pb2
1/2 c almond milk
ice and water!

Spinach with romaine lettuce
1/2 T EVOO
1 T balsamic vinaigrette
4 oz grilled chicken
1/2 c whole strawberries

Fat free chobani (6 oz)
with 2 packets of stevia
and 1T pumpkin (YUM!)
with 25 cocoa roasted almonds

Flax breaded tilapia fillets with corn on the cob!

Protein intake is crucial to supply the amino acids, the building blocks for the formation of new muscle. But not all dietary proteins are equal! The two major types are from milk protein whey and casein. Whey is fast digesting and casein is slow digesting.

·        Whey protein- stimulates muscle growth through protein synthesis

·        Casein protein-is insoluble and slow digesting and helps with protein balance. It is also the most abundant.

These are the most common types of protein; there are of course other types! First and foremost, your nutrients should come from your foods (lean meats, eggs, your foods (lean meats, eggs, yogurt, whole grains, and plant proteins). But many people, especially those looking to lose weight, gain muscle, or lean out, supplement with protein powders as well, to get more protein in their diets.

Supplementation can change your training and your body composition but why? Well for starters it keeps you full for longer periods of time. The amino acids within protein take longer for the body to digest, and thus leave you feeling full longer!

How much? The number various from person to person but an easy trick to figure it out is this

There are a few formulas but this is the one I have found most useful!

= 1.0 or 1.5 g protein (others may use .5 or .8) X every lb of your body weight = protein intake

From there you divide that by your amount of meals for the day and voila!

For supplementation: it is crucial for your body that you just don’t by “any old protein” just because it’s cheap!! So what do I use and recommend? Shakeology!
Check out this video for more info!