MINDFUL: BRING THE HAPPY TO THANKSGIVING

  I'm too sad to tell you  — Bas Jan Ader

I'm too sad to tell you — Bas Jan Ader

Thanksgiving is just around the corner and many of us start stressing about how we will deal with all of the food AND dessert.

Don't fret, there are easy ways to enjoy a hearty Thanksgiving meal without losing all of your momentum. It's all in your mind, so decide now that you won't lose control.

Rule 1: Stay Hydrated
Drinking water helps aid in digestion so that the food you eat can easily pass through your system and hold onto the vital nutrients needed for muscle repair/growth and weight loss. Staying hydrated also helps curb your appetite. Often times people mistaken dehydration as hunger and eat instead of drinking water. Don't make this mistake. When you feel hungry, drink 16 oz of water first. If you still feel hungry after 30 minutes, then eat. For Thanksgiving

Rule 2: Do not OVER eat
Eat till you're full, not till you become immobile and want to die. Some people use holidays as an excuse to over-eat and over-indulge. Don't let this be you. Make good choices and use the 50/30/10/5 ratio as a guide. Your plate should be comprised of:
50% protein: Turkey Breast
20% dense/leafy greens: Roasted kale, collards, brussels sprouts, broccoli, green beans (try to avoid anything creamed)
10% complex carbs: roasted or mashed sweet potato, squash, pumpkin, cauliflower, whole grain biscuit, 1-2 small whole grain rolls
5% healthy fats: clarified butter, turkey gravy, coconut oil

1-2 servings of dessert: 1 small slice of apple pie, 1 small slice of pumpkin pie: cuz you gotta live your life

Rule 3: Bring healthy side dishes
Make it easier on yourself and insist on preparing healthy side dishes that you know are good for you. As Benjamin Franklin would say, Fail to Prepare, Prepare to Fail. When you eliminate obstacles, you empower yourself toward achieving your goals. Instead of putting yourself in a situation where you are "forced to make a bad decision" or "left with no choice" forge your own path and make sure you're never in that position. You can find some great healthy side dish recipes in our No Regrets Thanksgiving post here.

Rule 4: Enjoy yourself
Life is too short to be worrying about calories every waking moment of the day. This is your time to exert your self control WHILE enjoying the holiday with family and friends. They aren't mutually exclusive ;D Food is fuel, so eat well with the intention to live well.

Here's to a HAPPY Thanksgiving!

 

 

 

 

 

NUTRITION: NO REGRETS THANKSGIVING

 Turkey — Roy Lichtenstein

Turkey — Roy Lichtenstein

Thanksgiving dinner doesn't have to be agonizing. You can make it stress free by trying some of my favorite side dishes below. They're great and healthy versions of classic dishes that we all love. Vegan cauliflower "mashed potatoes" are low-carb and guilt free! The detox salad is a perfect combination of dense greens with healthy fat and antioxidants! The roasted brussels sprouts are a CLASSIC but always worth mentioning since the preparation is so easy. Last but not least, the major carbs we die over:

BISCUITS! BREAD! and PIE!


Ingredients

via A Sweet Pea Chef


Ingredients

  • 2 heads broccoli
  • 2 1/2 cups of roughly cut cauliflower florets
  • 3 large carrots, roughly chopped
  • 3/4 cup chopped parsley
  • 1/2 cup sunflower seeds
  • 1/4 cup raw pumpkin seeds
  • 1/2 cup raisins
  • 1 cup dried currants
  • 1/4 cup freshly squeezed lemon juice
  • 1/8-1/4 teaspoons sea salt
  • 1/2 teaspoon black pepper

A small food processor and glass bowl with lid are helpful tools for this recipe.

via Food52.com & Whole Foods


Ingredients

  • 1 pint brussels sprouts (about a pound)
  • 4 to 6 tablespoons extra virgin olive oil, to coat bottom of pan
  • 5 cloves garlic, peeled
  • Salt and pepper to taste
  • 1 tablespoon balsamic vinegar

A cast iron skillet is a helpful tool for this recipe.

via Mark Bittman and the NYTimes


Ingredients

via Whole Foods Market


Ingredients

via My New Roots


Ingredients

via Elana's Pantry

MINDFUL: RITUALS TOWARD HAPPINESS

 John Giorno

John Giorno

We all have our rituals, some of them positive, others negative, and most just keep us in holding patterns that leave us stagnate.

If you want lasting change you need to commit. Decide on what you want, make a plan, and do it. Day in and day out. The process of conditioning ourselves feels incredible, especially when you experience that initial momentum, but most people never reach that.

WHY?

Because getting to that momentum takes time. On average, people give up after 2-3 weeks of consistent training (this goes beyond working out) after not "seeing results" they were expecting. The problem is focusing on counting the days rather than fully committing. Knowing that you have committed to living a healthier and more fulfilling LIFE both in body and spirit, you hold yourself accountable each waking day. Not tomorrow, a week from now, or even a year.

If you want lasting change you have to give up the idea of just trying something. Commit to MASTERING it. STEP UP and discover what you're capable of.

If you are ready for a change join the TBW club today.

 

WORKOUT: TOOLS FOR THE HOME, NO EXCUSES

Winter is approaching and many of us want to retreat, hibernate, and comfort ourselves with delicious food. This can and should happen, but of course in moderation.

Don't use the changing season as an excuse to not exercise. Here are a few great tools that will help you maintain your active lifestyle in the comfort of your own home so there really is NO EXCUSE to not SWEAT. For optimum results, exercises should be paired with a good nutrition program. If you need guidance or just a change in your routine, JOIN THE TBW CLUB TODAY.

1: RESISTANCE BANDS (W/HANDLES)

These bands are perfect for standing or seated upper (shoulder press/raises, bicep curls, triceps extensions, rows, etc) and lower (overhead squats, donkey kicks) body workouts without heavy weights. The resistance challenges your muscles beyond your own body weight, which stimulates muscle growth.

2: RESISTANCE BANDS (CLOSED LOOP)

The closed loop is great for lower body workouts: squats, lateral squats, standing kick backs, donkey kicks, lying hip abductions, russian twists, etc.

3: KETTLEBELLS

This weight allows you to incorporate cardio and strength training all into one session. For a great leg workout try supersetting swings with goblet squats using a kettlebell.

4: PULL UP BAR

Pull ups are a great complex upper body workout engaging multiple muscle groups (biceps, deltoids, shoulders, back) at once. You can also use the bar to do hanging core workouts by extended leg raises, knee ups, or a controlled jog. If you can't do a pull up, use a closed loop resistance for assistance and work your way off it.

5: YOGA MAT

Having a soft surface allows you to do a many exercises that require the support of the floor. From stretching to core to upper and lower body workouts.

EAT: GUILT FREE PUMPKIN BREAD

INGREDIENTS

1.5 cups oat flour (gluten-free optional)
1 cup canned pumpkin puree
1/4 cup baking stevia
1/4 cup applesauce
1/3 cup egg whites
1 tsp vanilla
1/4 tsp salt
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1/2 tsp pumpkin pie spice
1/2 tsp nutmeg
1/3 cup chopped pecans (optional)

PROCEDURE

  1. Preheat oven to 350F.
  2. Combine all ingredients in a bowl. Transfer to pan, sprayed with cooking spray. Top with optional extra pecans.
  3. Bake 15–20 minutes, until browned on top and cooked through. This loaf is also tasty slightly undercooked!

NUTRITION

per serving (1 slice, yields 10): 69 calories | 13g carbs | 1g fat | 3g protein

NUTRITION: NOT SO BASIC PUMPKIN SPICE

 Yayoi Kusama

Yayoi Kusama

Fall is here and you know what that means...

PUMPKIN SPICE EVERYTHING!

[Step 1] Make your own pumpkin spice using this simple recipe:

[Step 2] Sprinkle on everything:

  • Coffee

  • Muffins

  • Pancakes

  • Cookies

  • Toast w/ nut butter

  • Sweet potatoes

MINDFUL: Against the Ordinary Language: The Language of the Body — Kathy Acker

 Photo by Alphonso Lingis.

Photo by Alphonso Lingis.

Bodybuilding is a process, perhaps a sport, by which a person shapes her or his own body. This shaping is always related to the growth of muscular mass...[and] can be seen to be about nothing but failure. A bodybuilder is always working around failure.

I want to fail...I want to shock my body into growth.

Every day, in the gym, I repeat the same controlled gestures with the same weights, the same reps,... The same breath patterns. But now and then, wandering within the labyrinths of my body, I come upon something. Something I can know because knowledge depends on difference. An unexpected event. For though I am only repeating certain gestures during certain time spans, my body, being material, is never the same; my body is controlled by change and by chance.

My unexpected failure at the sixth rep was allowing me to see, as if through a window, not to any outside, but inside my own body, to its workings. I was being permitted to glimpse the laws that control my body, those of change or chance, laws that are barely, if at all knowable.

By trying to control, to shape, my body through the calculated tools and methods of bodybuilding, and time and again, in following these methods, failing to do so, I am able to meet that which cannot be finally controlled and known: the body.

In this meeting lies the fascination, if not the purpose, of bodybuilding. To come face to face with chaos, with my own failure or a form of death.

Link to full PDF: Against Ordinary Language: The Language of the Body – Kathy Acker

NPC BROOKLYN GRAND PRIX

Saturday, October 3, 2015 at 11AM and 6:30PM
850 Grand Street, Williamsburg


Tickets on sale at
Steel Gym
143 W 23rd St
New York

DAR 525
525 Grand Street
Brooklyn, NY 11211

also available at door on day of the show

Prejudging 11am $25
No performances or special guest posers

Finals 6:30pm $40
Performances, special guest posers, winners announced

Schedule below, bikini is last on stage in both events

For up to date information regarding the show visit
NPC BROOKLYN GRAND PRIX'S FACEBOOK PAGE
 

NYFW: TBW x LACTIC INCORPORATED

Very excited to be working with the amazingly talented Randi Shandroski of LACTIC INCORPORATED again for New York Fashion Week and the NPC Brooklyn Grand Prix.

NYFW: Thursday, September 17th, 2015 at 7:30PM
Super excited to be walking in LACTIC's first NYFW runway presentation hosted by VERGE at the Brooklyn Museum's Beaux-Arts Court in a custom bikini.

NPC Brooklyn Grand Prix: Saturday, October 3rd, 2015 at 11am and 6:30pm
A few weeks later, I will be gracing the NPC stage for the second time as a LACTIC INCORPORATED sponsored bikini athlete. There are two opportunities to view the presentation:

11am Pre-judging Athletes present their package to be judged by a panel of 8-10 judges. This portion is very business like, no theatrics like the finals, just straight forward walking and scoring. Bikini usually goes first because it is the largest class. If you can't make it to the evening show, this is your best bet.

6:30pm Finals Athletes execute their routine and winners are announced. Bikini usually goes last since it is the most popular. If you are planning on coming to this show, plan on sticking around till 10:30pm or midnight.
 

Below are some images from our first collaboration at the NPC Southeastern Championships in 2014.

NUTRITION: WHAT DOES YOUR GROCERY LIST LOOK LIKE?

Clean eating is not as hard as it sounds. The focus is on whole, nutrient rich, minimally processed foods that fuel both your mind and body.

GRAINS, NOODLES, & PROTEIN

SEEDS & NUTS (dry roasted)

VEGETABLES & HERBS

  • Kale
  • Collards
  • Spinach
  • Green Leaf Lettuce
  • Romaine Lettuce
  • Tomatoes
  • Broccoli
  • Sweet Potatoes
  • Acorn Squash
  • Green Beans
  • Cucumber
  • Asparagus
  • Peas
  • Carrots
  • Onions
  • Garlic
  • Ginger
  • Cilantro
  • Parsley
  • Jalapeño

FRUITS

  • Lemons
  • Limes
  • Grapefruit
  • Pears
  • Avocado
  • Green Apples
  • Bananas
  • Strawberries
  • Blueberries
  • Raspberries/Blackberries
  • Melon (Watermelon is the best due to it's water and fiber content)
  • Mango
  • Kiwi
  • Pineapple
  • Goji Berries

DAIRY & DAIRY-FREE

  • Organic Whole Eggs
  • Feta Cheese
  • Sharp Cheddar
  • Daiya Cheese, Dairy-Free
  • Cottage Cheese
  • String Cheese
  • 1% Milk
  • Brown Cow Vanilla Yogurt
  • Fage 2% Greek Yogurt
  • Unsweetened Soy, Almond, Coconut, Rice, or Hemp Milk
  • Earth Balance Coconut Butter

OILS, CONDIMENTS, & SPICES

  • Extra-Virgin Olive Oil
  • Coconut Oil
  • Sriracha
  • Agave, Raw Honey, or Natural Maple Syrup
  • Walden Farms Sugar Free Maple Syrup
  • Bragg Liquid Aminos (Low sodium soy sauce alternative)
  • Coconut Aminos (Low sodium soy sauce alternative, less sodium than Bragg)
  • Dijon Mustard
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Red Wine Vinegar
  • Fresh Ground Black Pepper
  • Pure Salts (Pink Himalayan or Sea Salt)
  • Turmeric
  • Cayenne Pepper
  • Cinnamon
  • Nutmeg
  • Red Pepper Flakes

BAKING

SNACKS

BEVERAGES

TREATS

SUPPLEMENTS