So it was been 1 month since I have answered questions. Since there so many I will be answering them in parts. Today's part - DIET!!
FYI - Notice on the right side of the blog page I have added a Frequently Discussed Topics section. Check this out before asking a question please. Thanks bloggers.
DIET
Question: I want to know what you think about carb cycling? Will it work because it seems you really have to count your carbs and not over do it right? On the other hand some days you want to eat a nice plate of pasta (okay maybe just me) and not feel so guilty and then the next day not eat starch or grains? What do you think?
Answer: Well, considering in the Eat-Clean Diet I recommend having complex carbs and whole grains and fruits and veg each day, carb cycling doesn’t seem like the something I would recommend. Counting carbs isn’t fun either. I would honestly encourage you to stick with the portion sizes suggested in the Eat-Clean Diet. If you are looking into this for a special training program I would recommend you speak with a professional in the field.
Question: I have a question for you - I work in the hospitality industry and I have absolutely insane hours.This week my schedule was Sunday: 11pm - 7:30am, Monday: off, Tuesday: 7am - 3:30pm, Tuesday: 7am - 3:30pm, Wednesday and Thursday: off, Friday: 11am - 7:30pm and Saturday: 11am - 7:30pm and my schedule changes every week. I get up at a different time everyday and go to sleep a varying times as well. How can I get my 6 meals on track with such insane hours?
Answer: You treat your work nights as your days and days as your nights, then treat your work days as regular days. Continue to eat every 2 – 3 hours during the times you are awake.
Question: Could you share with us some of the "challenges" you faced eating on vacation? What snacks did you bring with you or purchase to help you maintain your schedule of eating 5-6x per day? Also, what did you typically order at mealtime to ensure that you were eating clean options?
Answer: The biggest problem is eating enough and on schedule. Usually I end up skipping some of my regular smaller meals because I can’t access food. So I stash nuts, oats, apples and boiled eggs and that gets me out of trouble.
Question: When you list that you drank 6 oz. of wheatgrass, is that 6 oz. of water with one cube of wheatgrass or 6 oz. worth of wheatgrass cubes IN water? Do you have a hard time choking it down? I find it like drinking grass clippings in water. Did you always enjoy drinking it? Do you have any suggestions for kicking it back?
Answer: It was 6 oz. of frozen wheat grass in a tall glass of water. I just took it back like a pro! You could try mixing into a smoothie if you are having a hard time taking it.
Question: Knowing that you are not endorsed by any brand, which brand of chlorophyll do you take and is it a pill, powder or drops? Also, how to you prepare your wheatgrass and where do you get it?
Answer: I like the liquid kind of cholorophyll. As for wheatgrass look for it in a natural food store. It can be bought in liquid or frozen form.
Question: Tosca do you think it is adequate to just eat smaller portions of cooler 2 instead of doing cooler1 for a couple weeks, if i want to see more results. Is the distilled water and all to show less water weight ect. my goal is not to have the temporary effect but long term . Or does cooler 1 make you drop real fat at intermittent times, or will just reducing intake fix that also.
Answer: A portion size change will make a difference. Cooler 1 is best used for plateaus, but by all means try smaller portion sizes, too. Do what works best for you. Some people have a very hard time with Cooler 1. Distilled water reduced sodium levels, which can cause water retention. This is best used for competition prep when your skin has to be thin and tight.
Question: What do you eat 2-3 days prior to a competition and what do you eat the day of the competiton?
Answer: Check out my competition blogs from back in September and November. They are archived here on the site.
Question: How many protein shakes a day can I have? I add fruit to mine and water.
Answer: Stick to 1. Remember, it’s more important to get your protein from whole foods (chicken, fish, eggs, etc) than a synthetic product like protein shakes and bars, which can be filled with processed ingredient.
Question: I know you do not endorse any protein supplement, but I'm so confused when trying to buy one. Is it possible for you to tell us wich one you use ? Also, do you have a trick to avoid snacking at night ? I will eat super clean all day long but then, when I watch tv at night, I just want to eat sugary desserts.
Answer: I switch it up from time to time, but I enjoy Raw Power and Living Harvest. Changing your routine at night might help to avoid cravings, or grab water or fruit before sitting in front of the tube. Having healthy snacks at the ready and the junk out of the house is key!
Question: I have a question for you. I am a 30 y/o mom of 3. I have a lot of excess belly fat on my 5'4" 155 lb. frame from my wonderful kids. I exercise 6 days/week, alternating 3 days of cardio and 3 days of strength. No matter how well I eat, it doesn't seem to budge. I am VERY frustrated and I am looking for answers. I use your recipes and follow the lifestyle the best I can, with a slip-up every now and then, but still the scale does not budge, and the clothes are not fitting any better. I would appreciate any advice you can give.
Answer: Well something isn’t working and I can’t tell what it is from your note. Why don’t you send me an email at tosca@eatcleandiet.com so I can learn more.
Question: Is it true that the body can only absorb 25 grams of protein at one time?
Answer: True!
Question: Tosca, when it comes to consuming protein bars or protein powders do I also need to consume complex carbs from either fruits/vegetables/whole grains in order to complete my 'protein/carb' combination? Or do the bars/powders alone have enough protein & carbs for one 'meal'? (some examples of the protein bars that I eat are: Luna, Clif bars, meso-tech bars).
Answer: It really depends on the bar. Some offer lots of complex carbs, and some are mainly protein. I try to pair a bar with a piece of fruit. As for powders, if you mix them into a shake throw in some oats and fruit to make it a complete meal. I have lots of complete meal shake ideas in my cookbook.
Question: Tosca, Is it true that foods high in vitamin C should be consumed with protein in order for the protein to be fully absorbed by the body?
Answer: This is one I haven’t heard before. Usually iron and vit C need to be consumed together more max absorption.
Question: Tosca, I'm a bit confused about the clean eating rule of combining complex carbs and protein at each meal. Do complex carbs from whole grains need to be consumed at every meal/snack or is it ok for your complex carbs to come just from fruits and vegetables at each meal/snack?
Answer: Consume complex carbs from whole grains a few times a day. I like to have them at breakfast, and lunch, and sometimes at dinner.
Question: Is there an accurate way to calculate how much protein a person should be consuming each day? If so, what is it?
Answer: The best way is to use the palm of your hand. Use this as a guide for each protein serving you have 5 – 6 times each day.
Question: Is there a difference between 'whole wheat' and 'whole grain'? If so, which one would you recommend over the other and is one a better/cleaner choice over the other?
Answer: Whole wheat refers to the whole wheat grain, whole grain refers to a variety of grains. Either are acceptable as long as the ingredient lists shows they are actually whole. Don’t just read the front of the product.
Question: I want to know what food or meal you crave or treat yourself to? What can I indulge in if I'm craving pasta, pizza, or schezuan (the crispy stuff with noodles or rice)? What meal would satisfy my craving for fat and starch especially around PMS-it's my worst week!
Answer: I usually like to treat myself with some cheese. It is my favorite! Indulge in whatever you like for your treat meal. Just don’t make it a whole day of treats. PMS time cravings can be brutal. I recommend lots of exercise, avoiding salty foods, and filling up on lots of veggies.
Question: I have a question about rice noodles. I love Vietnamese Bun - I get the one that has the grilled shrimp (does have a lemongrass sauce on it - not sure what's in it) and it has rice noodles (I'm assuming white rice - but you mention rice noodles in one of your books as being ok). Then you pour a nauc man sauce over the top. I think it has vinegar, a few veggies, some peanuts, and spices. It may have a tad of sugar -but its not overly sweet. It is a very light dish and feels clean. Is this a good option to eat? It's my favorite at the vietnamese restaurant.
Answer: Sounds good to me. Maybe have the sauce on the side so you can add in little bits here and there. Try different protein options from time to time, too.
Question: I have a question for you: I am 5ft 1" tall, 39yrs old and weigh 121 lbs. I want to lose 5-7 pds. If I follow Cooler 1 is that too much food for me seeing I'm not the "average" height woman? What is adequate amount of protein/carbs and fat for me? I do cardio 6x week (45min) and free weights 3x week. What do you suggest I do?
Answer: Your have portion size measurers built in. Use your hands as a guide. See the Eat-Clean Diet for more information on this. You can adjust Cooler 1 to fit your size by using portion sizes. Your exercise sounds great. Give Cooler 1 a try!
Question: I usually eat cooler 2 since I was a fairly active individual. At the end of January, I was involved in a car accident, and am now restricted to low impact cardio and the only weights I'm lifting are less than 5 pounds. Should I be eating the same amount of protein or should I scale it back a bit?
Answer: You may want to reduce all of your portion sizes since your activity level has decreased. However, since your body is in recovery mode don’t forget to give it the best quality nutrition. This will really help you. Bottom line: listen to your body… if you’re hungry EAT something clean! Once you’re fully recovered you can go back to being a hard core trainer! My best wishes for your speedy recovery.
Question: Do you think the fact that you periodically go on cooler 1 is the reason you have the excellent results of reducing belly fat?
Answer: Nope! It’s because I eat clean every day! Consistency & dedication = results.
Question: I have a question about belly fat too...is it more the food you eat or how active you are to get them flat? Which exercises for lower abs and how many reps/sets and how often per week?
Answer: What you eat is always more important. Remember the body beautiful formula: 80% diet, 10% exercise, 10% genetics. You NEED to eat clean in order to see results. As for ab work: you can train them everyday using a challenging number of reps. This will vary based on your strength and the exercise. I like heel raises, reverse crunches and hanging knee raises.
Question: Are you gluten intolerant? If so, you've mentioned that you eat Ezekiel bread. What brand do you use? I'm assuming that the Food for Life brand isn't gluten free.
Answer: I have never been officially tested as gluten intolerant, but sometimes wheat products do cause me to bloat. I like to try gluten-free products because a lot of my readers do suffer from this problem. Ezekiel bread is not gluten free.
Question: Do you have to use roasted peanuts? I have read where roasting takes nutrients out. Doing this I figured on leaving out the oil. What are your recommendations?
Answer: I tend to use peanuts in major moderation since they are high in saturated fats. I prefer almonds instead. Roasting changes the fat composition and can often turn the good fats to bad. If you must roast, do it on occasion and do a dry roast in the oven.
Showing posts with label Protein Powder. Show all posts
Showing posts with label Protein Powder. Show all posts
Wednesday, April 1, 2009
Friday, January 30, 2009
Clean Eating takes Chicago
Hello Clean Eaters,
I have finished my two appearances in Chicago. They both went splendidly and were totally packed. I hope I was able to enlighten some attendees with the magic that is Eating Clean. I am now about to take in some sites with my husband before heading back to snowy Toronto. I have been neglecting the blog this week because of my insanely busy schedule, but I have some info for all of you below including Q & As. Enjoy and have a fantastic weekend.
- Tosca
The Eat-Clean Diet has been written up in Elle UK. Check it out here.
The Eat-Clean Diet has been included in AOL's list of diets. Check it out here.
The WINNER of The Eat-Clean Diet Body Makeover Challenge is Melanie Nevins. Read her story and winnings here.
Q & A:
Q: I am also looking for a protein powder that doesn't contain whey, what are some other options that are clean and pleasant tasting?
A: I like Living Harvest Vanilla Spice and Raw Power. They both relatively clean and good tasting. By the way, I am not endorsed by either of these companies.
Q: My question is why you recommend Bison over lean beef? I bought a package of ground bison and compared it to 96% lean beef and the lean beef had a gram less fat per serving. Is fat the reason for the recommendation or is it for other nutrional values?
A: I recommend bison as a way to switch it up and attain a new set of nutrients. It’s good to have variety in order to avoid boredom.
Q: Hi Tosca! When you talk about Cal Mag is it liquid form? How do you know what dosage, mg, grams to take? If it is liquid do you mix it or just down it? I've looked at it in health food stores, but too overwhelmed by all of it. Thank you so much for your time!
A: I take Cal-Mag in liquid form. I take 2 giant tablespoons straight out of the bottle. I don’t know what dosage it is for this particular supplement. I would recommend chatting with someone at a health food store or a complementary alternative medicine professional.
Q: I have a question...how do you improve your posture if your shoulders curve in? What weight training execise will help this the most.
A: You need to stretch your pectoral muscles (chest muscles) and strengthen your upper back muscles. Seated rows, one-armed dumbbell rows, and standing barbell rows will all help.
Q: Do you get sore muscles after every work out?
A: There is a good level of soreness I call “sweet pain”. This indicates you have challenged your muscles. Too much soreness, however, can indicate you are overdoing it and need to take it down a notch. Epson salts and post-workout stretching are excellent ways to reduce the pain. Glutamine prevents muscle loss when you’re dieting for comp, not sore muscles, but when I take it gives me a stomachache.
Q: Oh, where did you get the black coat that you were wearing when getting out of the car at QVC?
A: My husband bought that for me for Christmas about 5 years ago. He spoils me. It’s from Fendi.
Q: I like to work out @ 6am when the gym opens, less busy, get it out of the way for the day, etc. Should I be eating before I work out? I usually come home and have a smoothie (1/2 cup 1% milk, 1 banana, 140 grams frozen strawberries, 175 grams fat free vanilla yogurt and 1 scoop vanilla whey protein). Should I be having this before I work out? I also like to have a serving of the Morning Hot Cereal Mix. Should I eat this before I work out? Any suggestions would be great!
A: This really depends on how you feel in the morning. Personally, I either wake up and do my cardio on an empty stomach, or eat my breakfast and wait an hour until I work out. If you are really hungry in the morning but don't have an hour to spare before your workout I would recommend having an apple and some nuts, a banana in a wrap with nut butter, or a small serving of the morning hot cereal mix before the gym. A smoothie post-workout is excellent for muscle recovery.
Q: Are you competing in the Arnold?
A: No… just appearing.
Q: How do you eat clean in the airport & on the plane? Do they allow a cooler of sorts on the plane? I've never flown before and will be taking my first trip soon.
A: Excellent response from a fellow blogger below sums it all up:
"I travel a lot and certainly have some tips for long flights. Here is my emergency kit: raw almonds, apples or any other fruit, hardboiled eggs, oatmeal and protein powder. I keep them in my purse or in a small cooler and do my best to eat regularly throughout the flight. Sometimes, this doesn't always work, but I do the best I can to stay on track with my Clean Eating.
What else I pack depends on when I might get a chance to eat it. I might back chicken breast wraps and eat them before my flight, if they come out of the fridge and I put them in my cooler even without an ice pack, I know they will be okay for a few hours.
It's inevitable that at some point I will have to eat out when traveling. When that happens, I just get food that I know is safe - every airport has a salad somewhere, for example. It may not be the very best meal, but it beats french fries."
If you can, find Dry Roasted Edamame by Seapoint Farms; 1/4 cup has 130 calories, 4g fat and 14g protein; with an apply and some carrot sticks, you can't go wrong.
** I would add onto this: if you’re taking an international flight and can’t bring fruit and veg through customs I would recommend oatmeal that you can add boiling water to once you are through customs and a protein bar.
Q: My husband gave me the Eat Clean Cookbook and a subscription to Clean Eating Magazine. Love them!!! He is enjoying the meals too. My question is I saw on your website you have a Clean Eating Book and a Clean Eating Expanded edition and I would like to know if both are different or if the expanded if the exact same as the first, recipes, workouts, rules etc with more information added?
A: The Eat-Clean Diet Expanded edition is a revised version of The Eat-Clean Diet. It contains lots of added extras, expansions on confusing topics such as the coolers, success stories, information for vegetarian and gluten-free clean eaters, revised menu plans, and lots of other added extras.
I have finished my two appearances in Chicago. They both went splendidly and were totally packed. I hope I was able to enlighten some attendees with the magic that is Eating Clean. I am now about to take in some sites with my husband before heading back to snowy Toronto. I have been neglecting the blog this week because of my insanely busy schedule, but I have some info for all of you below including Q & As. Enjoy and have a fantastic weekend.
- Tosca
The Eat-Clean Diet has been written up in Elle UK. Check it out here.
The Eat-Clean Diet has been included in AOL's list of diets. Check it out here.
The WINNER of The Eat-Clean Diet Body Makeover Challenge is Melanie Nevins. Read her story and winnings here.
Q & A:
Q: I am also looking for a protein powder that doesn't contain whey, what are some other options that are clean and pleasant tasting?
A: I like Living Harvest Vanilla Spice and Raw Power. They both relatively clean and good tasting. By the way, I am not endorsed by either of these companies.
Q: My question is why you recommend Bison over lean beef? I bought a package of ground bison and compared it to 96% lean beef and the lean beef had a gram less fat per serving. Is fat the reason for the recommendation or is it for other nutrional values?
A: I recommend bison as a way to switch it up and attain a new set of nutrients. It’s good to have variety in order to avoid boredom.
Q: Hi Tosca! When you talk about Cal Mag is it liquid form? How do you know what dosage, mg, grams to take? If it is liquid do you mix it or just down it? I've looked at it in health food stores, but too overwhelmed by all of it. Thank you so much for your time!
A: I take Cal-Mag in liquid form. I take 2 giant tablespoons straight out of the bottle. I don’t know what dosage it is for this particular supplement. I would recommend chatting with someone at a health food store or a complementary alternative medicine professional.
Q: I have a question...how do you improve your posture if your shoulders curve in? What weight training execise will help this the most.
A: You need to stretch your pectoral muscles (chest muscles) and strengthen your upper back muscles. Seated rows, one-armed dumbbell rows, and standing barbell rows will all help.
Q: Do you get sore muscles after every work out?
A: There is a good level of soreness I call “sweet pain”. This indicates you have challenged your muscles. Too much soreness, however, can indicate you are overdoing it and need to take it down a notch. Epson salts and post-workout stretching are excellent ways to reduce the pain. Glutamine prevents muscle loss when you’re dieting for comp, not sore muscles, but when I take it gives me a stomachache.
Q: Oh, where did you get the black coat that you were wearing when getting out of the car at QVC?
A: My husband bought that for me for Christmas about 5 years ago. He spoils me. It’s from Fendi.
Q: I like to work out @ 6am when the gym opens, less busy, get it out of the way for the day, etc. Should I be eating before I work out? I usually come home and have a smoothie (1/2 cup 1% milk, 1 banana, 140 grams frozen strawberries, 175 grams fat free vanilla yogurt and 1 scoop vanilla whey protein). Should I be having this before I work out? I also like to have a serving of the Morning Hot Cereal Mix. Should I eat this before I work out? Any suggestions would be great!
A: This really depends on how you feel in the morning. Personally, I either wake up and do my cardio on an empty stomach, or eat my breakfast and wait an hour until I work out. If you are really hungry in the morning but don't have an hour to spare before your workout I would recommend having an apple and some nuts, a banana in a wrap with nut butter, or a small serving of the morning hot cereal mix before the gym. A smoothie post-workout is excellent for muscle recovery.
Q: Are you competing in the Arnold?
A: No… just appearing.
Q: How do you eat clean in the airport & on the plane? Do they allow a cooler of sorts on the plane? I've never flown before and will be taking my first trip soon.
A: Excellent response from a fellow blogger below sums it all up:
"I travel a lot and certainly have some tips for long flights. Here is my emergency kit: raw almonds, apples or any other fruit, hardboiled eggs, oatmeal and protein powder. I keep them in my purse or in a small cooler and do my best to eat regularly throughout the flight. Sometimes, this doesn't always work, but I do the best I can to stay on track with my Clean Eating.
What else I pack depends on when I might get a chance to eat it. I might back chicken breast wraps and eat them before my flight, if they come out of the fridge and I put them in my cooler even without an ice pack, I know they will be okay for a few hours.
It's inevitable that at some point I will have to eat out when traveling. When that happens, I just get food that I know is safe - every airport has a salad somewhere, for example. It may not be the very best meal, but it beats french fries."
If you can, find Dry Roasted Edamame by Seapoint Farms; 1/4 cup has 130 calories, 4g fat and 14g protein; with an apply and some carrot sticks, you can't go wrong.
** I would add onto this: if you’re taking an international flight and can’t bring fruit and veg through customs I would recommend oatmeal that you can add boiling water to once you are through customs and a protein bar.
Q: My husband gave me the Eat Clean Cookbook and a subscription to Clean Eating Magazine. Love them!!! He is enjoying the meals too. My question is I saw on your website you have a Clean Eating Book and a Clean Eating Expanded edition and I would like to know if both are different or if the expanded if the exact same as the first, recipes, workouts, rules etc with more information added?
A: The Eat-Clean Diet Expanded edition is a revised version of The Eat-Clean Diet. It contains lots of added extras, expansions on confusing topics such as the coolers, success stories, information for vegetarian and gluten-free clean eaters, revised menu plans, and lots of other added extras.
Monday, January 19, 2009
Finally Answering Questions... And More
Hello Bloggers,
Back from a busy weekend running around Belleville and Kingston... what crazy weather we had over here again. Phewf! I'm glad we made it home in one piece. I have FINALLY answered reader questions below. Please take a look to see if yours is there. Also, I did an interview last week with Michael Ray Dresser and the link is below. Bear with me... it was 1am my time!
Michael Ray Dresser Show Link:
http://archives.warpradio.com/ltrn/MichaelDresser/011601.mp3
Questions Answered:
1. Question: Tosca, I am not a coffee drinker and was wondering if you have a clean but yet delicious way to make hot chocolate on these cold mornings. Also if you could please list the brands you use. You are truly and inspiration and I have shared your web site w/family and friends.
Answer: There is a recipe for “clean” hot chocolate in The Eat-Clean Diet for Family and Kids. I believe it was also featured in a recent newsletter. Perhaps a reader could share the recipe? Don’t forget about hot herbal teas in the morning.
2. Question: Happy New Year! I have an issue that I struggle with in regards to eating well and would like to hear your thoughts on it. My husband and child have no interest in eating clean so there are usually plenty of leftovers languishing around. Since I HATE waste, I feel compelled to eat them for lunch or whatever, rather than throwing them away. Needless to day, that begins to be the makeup of my meals, leaving me forever on the hamster wheel going nowhere with my plans of healthy eating. Do you or any of your readers have any suggestions to help me with this? Should I just throw the food out (cringe) if they don't eat it? Thanks for all you do.
Answer: One thing to do is to make less of their meals. You can also try making meals that hide that they are eating well. A lot of the recipes in The Eat-Clean Diet for Family and Kids disguise clean ingredients in sloppy joes, fish sticks, and chicken nuggets. Otherwise, you have to have the willpower to get rid of the unclean foods. You are in a tough spot there… These are a few of my suggestions, but I open this one up to the bloggers, too.
3. Question: Hi Tosca, I was told that pec flys cause stretch marks? Is this true? What are the best ways to work your chest if you are a woman? Seems like a stubborn muscle to grow? And you don't always feel the burn when doing chest presses as you do with pec flys. Thank you, Intermediate sister in iron!
Answer: Pec flys will cause stretch marks if you are taking steroids or lifting heavy weights and your muscles grow really quickly. If you are lifting with moderate weights you will be just fine. These are great for working the chest. So are incline bench presses and cable flys.
4. Question: Tosca, I was encouraged to hear you were in your 40's and lost weight. I am 47 and over the last year I have lost 80 pounds by cutting out processed foods. Just recently, I heard there was a name to what I was doing...Eating Clean. I recently purchased your book and am looking forward to trying new recipes. My question, what about the baggy skin I am now wearing? Will it always be there? Is there any other way to lose it other than surgery? I have been working out. However, I have been limited in what I can do the past 7 months due to a torn Achille’s tendon and now a torn rotator cuff. Any pointers you can give would be appreciated.
Answer: You have done exceptionally well so far. Be sure to take the time to heal your injuries before jumping back to a full exercise program, but don’t use this as excuse to do nothing. Speak with your physical therapist/doctor about what exercise you can maintain during this time. Once you are healed get back on the weights. Loose skin is a tough matter. Steady, healthy weight loss in combination with weight training will help somewhat by tightening the muscles underneath, but surgery may be necessary to completely get rid of the loose skin.
5. Question: Do you ever have problem sleeping? I've really been having a tough time lately - maybe hormonal, I don't know. Doesn't seem to matter what I do or eat I still wake up in the morning feeling lousy. We even got a new bed! Do you use any natural supp for sleep?
Answer: I do have trouble sleeping sometimes. For me it’s usually because I have too much on my mind. Calcium-magnesium and valerian are natural supplements that are helpful. If the problem persists I would recommend visiting a sleep specialist.
6. Question: I had a question...I'm doing so well on my clean eating, but I am starting to worry because raw veggies (especially carrots and cucumbers) give me severe stomach pain that lasts for hours. Is this normal? I thought I remembered reading about this somewhere on here, but haven't been able to find it. Will steaming help? Is it just raw that causes this? Any feedback would be appreciated, thanks so much.
Answer: Certain raw veggies can wreak havoc on your system. Broccoli, carrots, cukes… these all give me gas pains. Steaming will definitely help the problem as will cutting veggies and pouring boiling water over them and letting them sit for 10 minutes before draining them. Also, wash thoroughly to get pesticides off, which can aggravate the problem.
7. Question: I'm attending Jen H's PHAT fitness camp in Calgary on the 23rd - 25th of January. I know you attended her camp before Christmas...any suggestions for some high energy eats during the lunch break? I plan on packing a cooler filled with a few hard-boiled eggs, veggies, nuts, an apple, and maybe even a turkey wrap. Any other ideas would be much appreciated.
Answer: You have mentioned some great options there. A protein shake might be helpful to assist in muscle recovery. Packaged tuna and nut butter on a wrap with banana are great options. And be sure to have A LOT of water with you.
8. Question: Tosca...how do you prepare your talapia? Did see it in the book except the coated kind for kids - yummy!
Answer: I usually bake it in the oven at 350 degrees F with lemon, rosemary, and olive oil.
9. Question: Any word on when your show on the W network begins?
Answer: The date has now been pushed back to sometime in March since we are still doing some filming. I will post on my website, on here, and on the forum when I know.
10. Question: I was just wondering your opinion on the packaged items (cereals, cookies, crackers, etc.) in the organic aisles of the grocery store? How do I decipher the Nutrition labels of these organic items? I can read/pronounce these items mostly, but does this mean I should still avoid them? One cereal marketed for kids, for example, has just these 3 ingredients: organic corn meal, granulated organic sugar cane juice, and sea salt. Are these products clean options for my children? Thank you for listening!!
Answer: They are better options for kids, but processed foods should still be had in moderation. Sugar cane juice is still sugar regardless of its organic nature. I like to stick to foods I can recognize as something that came from as close to the source as possible… veggies, lean meats, grains, etc. I would encourage you to look for products with as few ingredients as possible, and without sugar as one of the main ingredients. I do have a section on nutrition label reading in The Eat-Clean Diet for Family and Kids.
11. Question: Tosca - wondering what your thoughts are on a new 'natural' product called PGX? I've heard good things but curious about your opinion.
Answer: To be honest I an unfamiliar with this product. After some research I see that it is a fiber supplement. I find fiber supplements aren't necessary when eating clean since you will be getting what you need from whole foods.
12. Question: Do you weigh your protein before or after being cooked? I've read it loses an ounce after being cooked.
Answer: I don’t usually weigh my foods. I use my hands as a guideline for the amount. The palm of your hand is the perfect amount of protein for you, just as the palm of my hand is the perfect amount of protein for me.
13. Question: I received a Vita-Mix for Christmas from my husband and am wondering if eating many of my fruits and vegetables in "liquid" form is any different than eating them in a "solid" form? I have been making fabulous whole juice combinations like: 1/2 apple, 1 carrot, 2 c spinach, 2 stalks celery, 4 strawberries, 2 chunks mango, 2 scoops clean protein powder, 1 TB flax, 1TB wheat germ, 1/2 TB bee pollen, 3/4 c water and 1 1/2 c ice and then drinking the mixture for my 2nd and 4th meals of the day. I know that I should get my protein from real food and some days I don't add the protein powder and eat 5 oz egg whites with the juice.
Answer: Juicers are great! Sounds like you have a good balance going on with your protein and veggies, and I like that you are drinking the mix in two sittings rather than one. That is the problem with juice sometimes... it's more than you need, but you are doing it right!
14. Question: With a fresh veggie sandwich on whole grain pita bread, would walnuts added to it be enough protein to balance it out?
Answer: They are a good source of protein, but I would stick to them in moderation since they are heavy on fats. I would rotate them with chicken breast, tuna, or salmon to be getting the leanest proteins.
15. Question: I'm not sure if this is a stupid question but is there such a thing as "Clean Whey"? If so, what brand is it so I can use it in my shakes?
Answer: No such thing as a stupid question. Clean whey can be hard to find, but it is out there. I would recommend scouring the Internet for a good source. I don’t use whey protein since I am lactose intolerant so I can’t help you with a brand. Picking up an Oxygen magazine and reading the brands the girls use can be helpful, too.
16. Question: I wondered if you have any tips on what type of weigh scale is best to use? I use a pretty simple digital one, but it seems to give me different numbers when I check several times in a row. Is there any one style of scale that is better or more accurate than another? I know there are pricier versions that measure body fat etc. But I don't know if they are any better than a cheaper scale?
Answer: Don’t worry about the fancy ones that measure body fat percentage, because they are usually wrong. I have a digital scale at home. I don’t use it very often though because they can be inaccurate, too. Buying a basic, simple weigh scale is best, but spend a little more on it. I’ve found German models are the best.
17. Question: For sure I will watch QVC that morning. Do you need people to call in with "testimonials" about your recipes? I have used (and still use) a lot of your recipes. My kids love them.
Answer: Absolutely. That would be great!! Thank you.
Back from a busy weekend running around Belleville and Kingston... what crazy weather we had over here again. Phewf! I'm glad we made it home in one piece. I have FINALLY answered reader questions below. Please take a look to see if yours is there. Also, I did an interview last week with Michael Ray Dresser and the link is below. Bear with me... it was 1am my time!
Michael Ray Dresser Show Link:
http://archives.warpradio.com/ltrn/MichaelDresser/011601.mp3
Questions Answered:
1. Question: Tosca, I am not a coffee drinker and was wondering if you have a clean but yet delicious way to make hot chocolate on these cold mornings. Also if you could please list the brands you use. You are truly and inspiration and I have shared your web site w/family and friends.
Answer: There is a recipe for “clean” hot chocolate in The Eat-Clean Diet for Family and Kids. I believe it was also featured in a recent newsletter. Perhaps a reader could share the recipe? Don’t forget about hot herbal teas in the morning.
2. Question: Happy New Year! I have an issue that I struggle with in regards to eating well and would like to hear your thoughts on it. My husband and child have no interest in eating clean so there are usually plenty of leftovers languishing around. Since I HATE waste, I feel compelled to eat them for lunch or whatever, rather than throwing them away. Needless to day, that begins to be the makeup of my meals, leaving me forever on the hamster wheel going nowhere with my plans of healthy eating. Do you or any of your readers have any suggestions to help me with this? Should I just throw the food out (cringe) if they don't eat it? Thanks for all you do.
Answer: One thing to do is to make less of their meals. You can also try making meals that hide that they are eating well. A lot of the recipes in The Eat-Clean Diet for Family and Kids disguise clean ingredients in sloppy joes, fish sticks, and chicken nuggets. Otherwise, you have to have the willpower to get rid of the unclean foods. You are in a tough spot there… These are a few of my suggestions, but I open this one up to the bloggers, too.
3. Question: Hi Tosca, I was told that pec flys cause stretch marks? Is this true? What are the best ways to work your chest if you are a woman? Seems like a stubborn muscle to grow? And you don't always feel the burn when doing chest presses as you do with pec flys. Thank you, Intermediate sister in iron!
Answer: Pec flys will cause stretch marks if you are taking steroids or lifting heavy weights and your muscles grow really quickly. If you are lifting with moderate weights you will be just fine. These are great for working the chest. So are incline bench presses and cable flys.
4. Question: Tosca, I was encouraged to hear you were in your 40's and lost weight. I am 47 and over the last year I have lost 80 pounds by cutting out processed foods. Just recently, I heard there was a name to what I was doing...Eating Clean. I recently purchased your book and am looking forward to trying new recipes. My question, what about the baggy skin I am now wearing? Will it always be there? Is there any other way to lose it other than surgery? I have been working out. However, I have been limited in what I can do the past 7 months due to a torn Achille’s tendon and now a torn rotator cuff. Any pointers you can give would be appreciated.
Answer: You have done exceptionally well so far. Be sure to take the time to heal your injuries before jumping back to a full exercise program, but don’t use this as excuse to do nothing. Speak with your physical therapist/doctor about what exercise you can maintain during this time. Once you are healed get back on the weights. Loose skin is a tough matter. Steady, healthy weight loss in combination with weight training will help somewhat by tightening the muscles underneath, but surgery may be necessary to completely get rid of the loose skin.
5. Question: Do you ever have problem sleeping? I've really been having a tough time lately - maybe hormonal, I don't know. Doesn't seem to matter what I do or eat I still wake up in the morning feeling lousy. We even got a new bed! Do you use any natural supp for sleep?
Answer: I do have trouble sleeping sometimes. For me it’s usually because I have too much on my mind. Calcium-magnesium and valerian are natural supplements that are helpful. If the problem persists I would recommend visiting a sleep specialist.
6. Question: I had a question...I'm doing so well on my clean eating, but I am starting to worry because raw veggies (especially carrots and cucumbers) give me severe stomach pain that lasts for hours. Is this normal? I thought I remembered reading about this somewhere on here, but haven't been able to find it. Will steaming help? Is it just raw that causes this? Any feedback would be appreciated, thanks so much.
Answer: Certain raw veggies can wreak havoc on your system. Broccoli, carrots, cukes… these all give me gas pains. Steaming will definitely help the problem as will cutting veggies and pouring boiling water over them and letting them sit for 10 minutes before draining them. Also, wash thoroughly to get pesticides off, which can aggravate the problem.
7. Question: I'm attending Jen H's PHAT fitness camp in Calgary on the 23rd - 25th of January. I know you attended her camp before Christmas...any suggestions for some high energy eats during the lunch break? I plan on packing a cooler filled with a few hard-boiled eggs, veggies, nuts, an apple, and maybe even a turkey wrap. Any other ideas would be much appreciated.
Answer: You have mentioned some great options there. A protein shake might be helpful to assist in muscle recovery. Packaged tuna and nut butter on a wrap with banana are great options. And be sure to have A LOT of water with you.
8. Question: Tosca...how do you prepare your talapia? Did see it in the book except the coated kind for kids - yummy!
Answer: I usually bake it in the oven at 350 degrees F with lemon, rosemary, and olive oil.
9. Question: Any word on when your show on the W network begins?
Answer: The date has now been pushed back to sometime in March since we are still doing some filming. I will post on my website, on here, and on the forum when I know.
10. Question: I was just wondering your opinion on the packaged items (cereals, cookies, crackers, etc.) in the organic aisles of the grocery store? How do I decipher the Nutrition labels of these organic items? I can read/pronounce these items mostly, but does this mean I should still avoid them? One cereal marketed for kids, for example, has just these 3 ingredients: organic corn meal, granulated organic sugar cane juice, and sea salt. Are these products clean options for my children? Thank you for listening!!
Answer: They are better options for kids, but processed foods should still be had in moderation. Sugar cane juice is still sugar regardless of its organic nature. I like to stick to foods I can recognize as something that came from as close to the source as possible… veggies, lean meats, grains, etc. I would encourage you to look for products with as few ingredients as possible, and without sugar as one of the main ingredients. I do have a section on nutrition label reading in The Eat-Clean Diet for Family and Kids.
11. Question: Tosca - wondering what your thoughts are on a new 'natural' product called PGX? I've heard good things but curious about your opinion.
Answer: To be honest I an unfamiliar with this product. After some research I see that it is a fiber supplement. I find fiber supplements aren't necessary when eating clean since you will be getting what you need from whole foods.
12. Question: Do you weigh your protein before or after being cooked? I've read it loses an ounce after being cooked.
Answer: I don’t usually weigh my foods. I use my hands as a guideline for the amount. The palm of your hand is the perfect amount of protein for you, just as the palm of my hand is the perfect amount of protein for me.
13. Question: I received a Vita-Mix for Christmas from my husband and am wondering if eating many of my fruits and vegetables in "liquid" form is any different than eating them in a "solid" form? I have been making fabulous whole juice combinations like: 1/2 apple, 1 carrot, 2 c spinach, 2 stalks celery, 4 strawberries, 2 chunks mango, 2 scoops clean protein powder, 1 TB flax, 1TB wheat germ, 1/2 TB bee pollen, 3/4 c water and 1 1/2 c ice and then drinking the mixture for my 2nd and 4th meals of the day. I know that I should get my protein from real food and some days I don't add the protein powder and eat 5 oz egg whites with the juice.
Answer: Juicers are great! Sounds like you have a good balance going on with your protein and veggies, and I like that you are drinking the mix in two sittings rather than one. That is the problem with juice sometimes... it's more than you need, but you are doing it right!
14. Question: With a fresh veggie sandwich on whole grain pita bread, would walnuts added to it be enough protein to balance it out?
Answer: They are a good source of protein, but I would stick to them in moderation since they are heavy on fats. I would rotate them with chicken breast, tuna, or salmon to be getting the leanest proteins.
15. Question: I'm not sure if this is a stupid question but is there such a thing as "Clean Whey"? If so, what brand is it so I can use it in my shakes?
Answer: No such thing as a stupid question. Clean whey can be hard to find, but it is out there. I would recommend scouring the Internet for a good source. I don’t use whey protein since I am lactose intolerant so I can’t help you with a brand. Picking up an Oxygen magazine and reading the brands the girls use can be helpful, too.
16. Question: I wondered if you have any tips on what type of weigh scale is best to use? I use a pretty simple digital one, but it seems to give me different numbers when I check several times in a row. Is there any one style of scale that is better or more accurate than another? I know there are pricier versions that measure body fat etc. But I don't know if they are any better than a cheaper scale?
Answer: Don’t worry about the fancy ones that measure body fat percentage, because they are usually wrong. I have a digital scale at home. I don’t use it very often though because they can be inaccurate, too. Buying a basic, simple weigh scale is best, but spend a little more on it. I’ve found German models are the best.
17. Question: For sure I will watch QVC that morning. Do you need people to call in with "testimonials" about your recipes? I have used (and still use) a lot of your recipes. My kids love them.
Answer: Absolutely. That would be great!! Thank you.
Wednesday, December 10, 2008
Wednesday is Q & A Day
So I am a little behind on my food and training posts and Q & As.... today's post is a long one....
FOOD & TRAINING
Monday
Training:
Trained shoulders and back
5 sets of presses (with 20s) 12 reps
4 sets bent-over lat raise (with 15s) 12 reps
5 sets lat pulldowns (from 70 – 90 pounds) 12 - 10 reps
3 sets of seated rows (with 105 pounds) 12 reps
Food:
Breakfast: oatmeal with flax and wheat germ, 3 egg whites, water, black coffee
Mid Morning: ¾ c. plain yogurt with scoop of brown-rice protein powder
Lunch: tuna + cukes, carrots, and celery, water, black coffee
Mid Afternoon: missed this one... oops
Dinner: my dear friend Colleen made me tortilla soup with tons of veggies and blueberry crisp for dessert... yes I do eat dessert
I was a little low on groceries on Monday because I was away all weekend... so I should have had more fruit than I did.
Tuesday
Training:
Traps: 4 sets heavy shrugs 50 pounds each hand
Biceps:
Barbell curls: 2 sets 30 pound bar for 15 reps, 2 sets 40 pound bar 15 reps each
Preacher bench curls: 4 sets with 40 pound barbell 12 to 15 reps
Triceps:
Lying triceps stretch: 2 sets of 20 with 30 pound bar, 2 sets of 15 reps with 40 pound bar
Triceps pressdowns: 2 sets with 70 pounds, 2 sets with 80 pounds and 2 sets with 90 pounds, 15 reps each set
Abs:
v-sits on edge of bench: 3 sets of 35 reps
crunches: 2 sets of 100 continuous
Food:
Breakfast: The Tosca Standard
¾ cup cooked oats, flax, wheat germ and Salba
2 egg whites
Coffee
Water – the usual 500 ml
Packed a cooler for the office: So this took care of my mid-morning meal and my afternoon snack. We went out to lunch yesterday.
Water
6 hard boiled eggs
1 sweet potato
½ cuke
Apple
Unsalted almonds
1 pkg tuna
Melba toast
Dinner:
Chicken breast
Steamed mixed veg
¼ large baked potato
Q & A:
Question: Hello, I am currently reading your book and wondering when you say clean protein bar or clean protein powder, if you could list some specific brands you recommend? Thanks.
Answer: It’s hard to mention brands considering I live in Canada and the options I have may be different here. When looking for a clean bar and powder weed out options containing sugar (this can have many names, too) and refined ingredients. Basically, if you can’t pronounce it put it back. I am not affiliated with these companies, but I do like Luna, Lara and Clif bars. I stick to brown-rice and hemp protein powders.
Question: Is filming going to be done soon? The egg whites you pack in your own coolers, are they just boiled egg whites? And your green beans, they are fresh cooked green beans and you eat them cold?
Answer: I don’t have an end date for filming yet… potentially by Christmas or just after. I take hard-boiled eggs with me in my cooler. I eat my green beans cold, or warmed up if there is a microwave near by.
Question: Tosca if I want to develop my hamstrings more what do you suggest. Should I go ahead and work them out two times a week when I do glutes. I currently do one day of intense leg per week. My quads are well developed. Also, how often can or should a person do the two weeks of cooler 1 if I want to do it again down the road. One more please. In your book you mentioned that over training develops stringy muscles. Do you mean they look stringy or are you saying that they feel stringy because my glutes (where my piriformis muscle is) have always had a ropey feel to them. Is that normal? What should I do if it is not. As always thank you for your kindness in sharing.
Answer: Increase your leg hamstring work to twice per week to increase the definition. Cooler 1 should be done sporadically. It really should be saved for breaking plateaus etc. since it is NOT a healthy way of eating for long term. I would recommend only doing it when you feel you aren’t progressing any further. Over-trained muscles will LOOK stringy… they do not look full. Stringy muscles to the touch indicate muscle tightness that can be worked out by yoga, massage, and stretching.
Question: Tosca how do you know if you are lactose intolerant? I definitely feel more bloated when I consume milk and even whey I think. Is that an indication?
Answer: Bloating after consuming milk is definitely an indication of lactose intolerance. I experienced stabbing pain and bloating. But I am not a doctor and I would recommend you visit your physician for a diagnosis.
Question: I saw in a previous post that you take rice bran oil - what is this for and where do you purchase this?
Answer: Aside from being rich in Vitamin E, rice bran oil is excellent for stir frying because it has a high smoke point. You should be able to purchase this at your grocery store. That is where I get mine.
Question: How do you know the protein shake that one uses is being absorbed or working for ones body type? Are there any signs?
Answer: This is an interesting question. The best way to determine if a shake is good for you is by watching for adverse affects. Does it make you feel sick or bloated? Also, make sure it is not full of refined ingredients which will decrease its effectiveness.
Question: When cutting out carbs prior to a competition do you cut "all" carbs out and strictly eat protein - tilapia? When is the ideal time to do this a few days prior to event or is one week too long? Do you eat veggies when carb depleting?
Answer: Right before the competition I completely cut out carbs… yes ALL carbs including vegetables. It is awful and I only do it for 2 days. Before this, when I am carb depleting I eat a limited selection of vegetables. If you look back to my comp. training posts from August, September, October, and November you will see exactly what I was eating.
Question: In your book "The Eat-Clean Diet Workout" you mentioned that is good to train each muscle twice a week but on the Oxygen website, I read that your work out was at that time, each muscle once a week. Which one is better if you like to be toned?
Answer: It depends how hard you are working the muscle. I typically train the body part once a week because I do a bunch of different exercises for that muscle on that day. Like yesterday, for example, I worked my biceps really hard. Working out like this, or twice a week with less intensity will get you the same “toned” look.
Question: Can you elaborate on 'stripping' and what benefit it has and if it should be done only by someone who is in an advanced stage of weight lifting or can an intermediate do it as well?
Answer: Start with a spotter and have them set the heaviest weight possible and do as many reps as you can and then have your spotter reduce the weight continuously for 4 – 5 sets and push out as many reps as you can. Basically you are “stripping” the weight down without taking any rest. For advanced trainers ONLY.
Question: I'm not an egg fan, but I can do Egg Beaters with salsa. Do you think that's a good option?
Answer: Great option.
Question: Hope your settling into a routine after training so hard. I was wondering if you can tell me where I can find Bison in Toronto. I live in the Yonge/401 area and cannot find it anywhere. Thanks Tosca!
Answer: I get mine at a farmer’s market or special order from my butcher, but Whole Foods in Toronto should have it
Question: Tosca - I've noticed in your cookbook that you use cilantro in quite a few receipes. I'm not a big fan, what other herb/spice can you suggest to substitute since it is a strong and fragrant taste?
Answer: Cilantro is Mexican parsley, so regular Parsley can be used.
Question: I eat very good and healthy during the day when I am at work (I bring my lunch). However, my downfall is after dinner. I crave sweets and often find myself eating junk in the evening without actually being hungry. Do you have any advice on how to overcome this? Thanks!!!
Answer: Be sure you keep all of the junk out of the house. Have healthy treats around. Change your after dinner routine so you don’t binge. And be sure your are eating enough during the day so you feel satisfied.
Question: How do you get your hard-boiled eggs to peel well. Mine do not always peel well?
Answer: Mine don’t peel well either. I use an egg cup and crack them across the top, dig out the yolk, and eat the white.
FOOD & TRAINING
Monday
Training:
Trained shoulders and back
5 sets of presses (with 20s) 12 reps
4 sets bent-over lat raise (with 15s) 12 reps
5 sets lat pulldowns (from 70 – 90 pounds) 12 - 10 reps
3 sets of seated rows (with 105 pounds) 12 reps
Food:
Breakfast: oatmeal with flax and wheat germ, 3 egg whites, water, black coffee
Mid Morning: ¾ c. plain yogurt with scoop of brown-rice protein powder
Lunch: tuna + cukes, carrots, and celery, water, black coffee
Mid Afternoon: missed this one... oops
Dinner: my dear friend Colleen made me tortilla soup with tons of veggies and blueberry crisp for dessert... yes I do eat dessert
I was a little low on groceries on Monday because I was away all weekend... so I should have had more fruit than I did.
Tuesday
Training:
Traps: 4 sets heavy shrugs 50 pounds each hand
Biceps:
Barbell curls: 2 sets 30 pound bar for 15 reps, 2 sets 40 pound bar 15 reps each
Preacher bench curls: 4 sets with 40 pound barbell 12 to 15 reps
Triceps:
Lying triceps stretch: 2 sets of 20 with 30 pound bar, 2 sets of 15 reps with 40 pound bar
Triceps pressdowns: 2 sets with 70 pounds, 2 sets with 80 pounds and 2 sets with 90 pounds, 15 reps each set
Abs:
v-sits on edge of bench: 3 sets of 35 reps
crunches: 2 sets of 100 continuous
Food:
Breakfast: The Tosca Standard
¾ cup cooked oats, flax, wheat germ and Salba
2 egg whites
Coffee
Water – the usual 500 ml
Packed a cooler for the office: So this took care of my mid-morning meal and my afternoon snack. We went out to lunch yesterday.
Water
6 hard boiled eggs
1 sweet potato
½ cuke
Apple
Unsalted almonds
1 pkg tuna
Melba toast
Dinner:
Chicken breast
Steamed mixed veg
¼ large baked potato
Q & A:
Question: Hello, I am currently reading your book and wondering when you say clean protein bar or clean protein powder, if you could list some specific brands you recommend? Thanks.
Answer: It’s hard to mention brands considering I live in Canada and the options I have may be different here. When looking for a clean bar and powder weed out options containing sugar (this can have many names, too) and refined ingredients. Basically, if you can’t pronounce it put it back. I am not affiliated with these companies, but I do like Luna, Lara and Clif bars. I stick to brown-rice and hemp protein powders.
Question: Is filming going to be done soon? The egg whites you pack in your own coolers, are they just boiled egg whites? And your green beans, they are fresh cooked green beans and you eat them cold?
Answer: I don’t have an end date for filming yet… potentially by Christmas or just after. I take hard-boiled eggs with me in my cooler. I eat my green beans cold, or warmed up if there is a microwave near by.
Question: Tosca if I want to develop my hamstrings more what do you suggest. Should I go ahead and work them out two times a week when I do glutes. I currently do one day of intense leg per week. My quads are well developed. Also, how often can or should a person do the two weeks of cooler 1 if I want to do it again down the road. One more please. In your book you mentioned that over training develops stringy muscles. Do you mean they look stringy or are you saying that they feel stringy because my glutes (where my piriformis muscle is) have always had a ropey feel to them. Is that normal? What should I do if it is not. As always thank you for your kindness in sharing.
Answer: Increase your leg hamstring work to twice per week to increase the definition. Cooler 1 should be done sporadically. It really should be saved for breaking plateaus etc. since it is NOT a healthy way of eating for long term. I would recommend only doing it when you feel you aren’t progressing any further. Over-trained muscles will LOOK stringy… they do not look full. Stringy muscles to the touch indicate muscle tightness that can be worked out by yoga, massage, and stretching.
Question: Tosca how do you know if you are lactose intolerant? I definitely feel more bloated when I consume milk and even whey I think. Is that an indication?
Answer: Bloating after consuming milk is definitely an indication of lactose intolerance. I experienced stabbing pain and bloating. But I am not a doctor and I would recommend you visit your physician for a diagnosis.
Question: I saw in a previous post that you take rice bran oil - what is this for and where do you purchase this?
Answer: Aside from being rich in Vitamin E, rice bran oil is excellent for stir frying because it has a high smoke point. You should be able to purchase this at your grocery store. That is where I get mine.
Question: How do you know the protein shake that one uses is being absorbed or working for ones body type? Are there any signs?
Answer: This is an interesting question. The best way to determine if a shake is good for you is by watching for adverse affects. Does it make you feel sick or bloated? Also, make sure it is not full of refined ingredients which will decrease its effectiveness.
Question: When cutting out carbs prior to a competition do you cut "all" carbs out and strictly eat protein - tilapia? When is the ideal time to do this a few days prior to event or is one week too long? Do you eat veggies when carb depleting?
Answer: Right before the competition I completely cut out carbs… yes ALL carbs including vegetables. It is awful and I only do it for 2 days. Before this, when I am carb depleting I eat a limited selection of vegetables. If you look back to my comp. training posts from August, September, October, and November you will see exactly what I was eating.
Question: In your book "The Eat-Clean Diet Workout" you mentioned that is good to train each muscle twice a week but on the Oxygen website, I read that your work out was at that time, each muscle once a week. Which one is better if you like to be toned?
Answer: It depends how hard you are working the muscle. I typically train the body part once a week because I do a bunch of different exercises for that muscle on that day. Like yesterday, for example, I worked my biceps really hard. Working out like this, or twice a week with less intensity will get you the same “toned” look.
Question: Can you elaborate on 'stripping' and what benefit it has and if it should be done only by someone who is in an advanced stage of weight lifting or can an intermediate do it as well?
Answer: Start with a spotter and have them set the heaviest weight possible and do as many reps as you can and then have your spotter reduce the weight continuously for 4 – 5 sets and push out as many reps as you can. Basically you are “stripping” the weight down without taking any rest. For advanced trainers ONLY.
Question: I'm not an egg fan, but I can do Egg Beaters with salsa. Do you think that's a good option?
Answer: Great option.
Question: Hope your settling into a routine after training so hard. I was wondering if you can tell me where I can find Bison in Toronto. I live in the Yonge/401 area and cannot find it anywhere. Thanks Tosca!
Answer: I get mine at a farmer’s market or special order from my butcher, but Whole Foods in Toronto should have it
Question: Tosca - I've noticed in your cookbook that you use cilantro in quite a few receipes. I'm not a big fan, what other herb/spice can you suggest to substitute since it is a strong and fragrant taste?
Answer: Cilantro is Mexican parsley, so regular Parsley can be used.
Question: I eat very good and healthy during the day when I am at work (I bring my lunch). However, my downfall is after dinner. I crave sweets and often find myself eating junk in the evening without actually being hungry. Do you have any advice on how to overcome this? Thanks!!!
Answer: Be sure you keep all of the junk out of the house. Have healthy treats around. Change your after dinner routine so you don’t binge. And be sure your are eating enough during the day so you feel satisfied.
Question: How do you get your hard-boiled eggs to peel well. Mine do not always peel well?
Answer: Mine don’t peel well either. I use an egg cup and crack them across the top, dig out the yolk, and eat the white.
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