Flat Abs Meal Planning Ideas

Now that the Easter eating-fest is over (yes, that’s what happened), my time of grazing on delectable high calorie goodness like a hungry bison roaming wild on the range must also come to an end. This is my new, favorite flat abs meal:

Grilled chicken & sauteed greens with garlic over a bed of spaghetti squash.

spaghetti squash Flat Abs Meal Planning Ideas

It’s been prepped, packed for several day’s worth, and ready for eating as my very first meal during each day of intermittent fasting. So easy to make, pack and gnaw on for the acquisition or maintenance a great mid-section. My mother showed me the ease of making this. It’s one of those loosey-goosey recipes you just throw together without measuring — cook it up with your own personal artistic flare.

Directions: season & grill your chicken breast as the spaghetti squash bakes for approximately 50 minutes. Prior to serving, sautee’ spinach (or your favorite mixed greens) with fresh garlic and olive oil. Put everything together real pretty on a plate, add salt & pepper, and then chew.


Don’t complicate your meals. Keep it simple with basic combinations of protein, veggies and healthy carbs. Here are the staple food items I stick to during the week (for eating during the day):

  • Protein: tilapia, chicken breast, edamame, whole eggs
  • Healthy Fats: coconut & olive oils
  • Healthy Carbs: brown rice, sweet potatoes
  • Afternoon Snacks: eggo smathered in raw honey & bee pollen, or one small square of milk chocolate
  • Evening Snack: cereal… awww yeah!

And for dinner? I eat what my family eats, whether it be a chicken & rice, pork chops, BLTs or grilled cheese. It’s no big deal.

I’m pretty much a straight shooter with the meal planning. I don’t leave a lot of room for crappy junk food that’s not worth it. Instead, room is left for weekend noshing on things are worth it, like French toast & sausage, greedy pizza slices and ice cream.

Feed your stomach the food planning ideas listed above, or add your own healthy favorites to each category for more tasty flat abs combos. Please whine to me in the comments if you’re feeling justifiably too lazy to cook anything up. I will food teleport you a sample meal. BOOM!






Homemade Citrus Sweet Tea

It’s relaxing. It’s refreshing. It’s so dang easy, even a Food Coma victim can do it.

citrus sweet tea Homemade Citrus Sweet Tea

Citrus-infused flavored teas from the store can be hit or miss, especially when some of them taste like the floor cleaner our grandmothers use.

But now here comes something fabulous… hot or cold tea, infused with fresh, citrus ingredients that’ll slap you silly with the bold taste of Wonderful. Store-bought teas can’t compete. I promise.


  • 1 black tea bag
  • 1 fresh orange, halved
  • 1 fresh lemon, halved
  • 1 packet Stevia, or your favorite non-artificial sweetener


  • Prepare black tea as usual
  • Squeeze into cup the juice from 1/2 orange
  • Squeeze into cup the juice from 1/2 lemon
  • Add sweetener

preparation notes: The exact amount of citrus juice used is up to you. However, lemon juice should be about 1/2 the amount of orange juice used, as lemon can easily overpower the entire drink. Store the remaining lemon and orange halves in the fridge for future cups of tea.

This whole thing may seem like no big deal, but ohhh, the flavor is sensational. It delivers a calming & delicious experience. No doubt you will hear angelic harps in the background as you slurp your tea and are served tasty snack biscuits, carried to you on the backs of obedient unicorns.

Unicorn Meat Nutrition Facts

The tea will produce a lovely orange color (none of that artificial crap they put in flavored teas) and bring you citrus bonus points that include cleansing/detox benefits, boosting of your immune system through Vitamin C, and regulation of blood pressure & cholesterol, thanks to the phytonutrients citrus contains.

Ooops! Did you walk away and forget about your cup of tea? No worries, my friend. Citrus Sweet Tea tastes equally luxurious when served cold. Try it that way, too, — wonderfully chilled for sipping in the sunshine on a bright & sunny day.

citrus Homemade Citrus Sweet Tea

This tea will make you feel like a million bucks, whereby you can then cash yourself in and send those monies straight to me.

Wait…do you hear that? It’s the sound of unicorn hooves prancing your way. They’re carrying the snack biscuits with them. Better hurry up and make your tea.






BCAA’s: Branched Chained Amino Acids for Intermittent Fasting, and Other Supplements I Use

This is a follow up to my post on Intermittent Fasting Results. Check that out if you haven’t already.

Isn’t supplementation for the muscle head dudes at the gym? Definitely not for girls. An absolute a no-no. Taking pills and powders to boost your fitness, nutrition and athletic performance is wrong… isn’t it?


First things first. There are supplements on the market that are well known and rooted in science to be effective when used as directed. We’re not talking about some of the craptastic stuff that Dr. Ozzy shills on TV. Here’s my advice: Anytime someone suggests a product/supplement/idea to you (including me), I encourage you to play the sleuth, do your own research and decide if it’s right for you before jumping in head first.

Why I Supplement


Supplementation helps me perform at a higher level during my workouts (higher level = greater results) and also aids in muscle recovery and muscle growth. It prevents my body from breaking down, especially on the days that I might not get the ideal amount of nutrition through food. In an epic nutshell, it supports my fitness efforts to the max. Supplementation wasn’t necessary back in the day when a whole bunch of too-much-cardio filled my workouts. However, with my dedication to strength training as a way of life, supplementation has been needed.

Sidenote: I don’t take a pre-workout supplement or eat a pre-workout meal. Even before Intermittent Fasting I always chose to train in a fasted since I’m an early riser. My workouts begin at around 6am each day.

BCAA’s: Branched Chain Amino Acids


Holy guacamole. This is a must for me. BCAA’s are essential nutrients found in protein-rich foods. The BCAA’s leucine, isoleucine, and valine are “essential” because they cannot be synthesized by the body. They must be obtained through food. BCAA’s are primarily metabolized in the muscle tissue, opposed to other amino acids that are metabolized in the liver.

bcaa powder BCAAs: Branched Chained Amino Acids for Intermittent Fasting, and Other Supplements I Use

Intake of BCAA’s during fasted training provides a quick and most direct source to feed muscles, providing energy while preventing the breakdown of muscle tissue. Unlike health shakes and other foods, you do not need to wait 30 minutes to an hour for BCAA’s to digest and “activate” before you begin your training. BCAA’s absorption takes place quickly, within 10-15 minutes of ingestion. This is why BCAA’s are a vital tool for training during Intermittent Fasting. I suggest you read How to Use BCAAs for Optimal Results for more info. It’s a great article, including an explanation on how it aids in fat loss.

My BCAA of Choice: NOW Sports Branched Chain Amino Acid Powder


I do not take BCAA’s on my rest days — only on the days that I strength train, which is typically 5 days per week. After a ton of research into if BCAA’s were right for me, I then began to read up on which particular product would be best. I learned that BCAA in pill form meant taking a lot. Way too many. Most of the powder forms I came across (the kind you mix with water in a blender bottle) turned out to have artificial flavors & artificial sweeteners to mask the taste.

Prior to receiving my first shipment of NOW Foods Branched Chain Amino Powder BCAAs: Branched Chained Amino Acids for Intermittent Fasting, and Other Supplements I Use (100% pure, no additives), I read that the stuff is super nasty, but I didn’t believe. How bad could it be?

Ohhh my freaking GAWWWD! The stuff is butt-ugly-nasty. But after playing the mad scientist, including a few failed experiments, I came up with a concoction that masks the taste without artificial crap, while “costing” me only 5 calories to ingest.

True Lemon BCAAs: Branched Chained Amino Acids for Intermittent Fasting, and Other Supplements I Use

A packet of 100% natural True Lemon is the answer. Find it at your grocery store in the Kool-Aid aisle. It’s got no artificial crap in it. True Lemon contains crystallized lemon juice, 1g sugar, 1g carb, Vitamin C and Stevia. It masks the tastes wonderfully. Although it technically contains 5 calories, I don’t count this as “eating” while on my fast, because 5 calories is so darn insignificant. The True product line has a bunch of other flavors BCAAs: Branched Chained Amino Acids for Intermittent Fasting, and Other Supplements I Use as well.

How I Mix My BCAA’s

  • approximately 17 ounces of water in blender bottle
  • 1 packet True Lemon
  • 3 teaspoons NOW Sports BCAA Powder

Shake all in blender bottle BCAAs: Branched Chained Amino Acids for Intermittent Fasting, and Other Supplements I Use. Then shake some more. Do a dance while you’re at it. That’ll shake it extra. Okay…now shake again. The stuff is hard to dissolve, but if you wait a few minutes it works out fine. There may be some BCAA residue at the bottom of your bottle with your last gulp. Always shake before drinking. It helps. This mixing suggestion ends up tasting like lemonade. There may be a very faint taste of the BCAA, but it’s not even worth complaining about.

I start sipping my BCAAs during warm up and I’m ready to re-fill my blender bottle by mid-workout. So that makes two full bottles of BCAA lemonade that gets slurped throughout my workout. It’s suggested by other BCAA users who fast to drink a 3rd helping around mid-morning, but I stop at 2 bottles, then have hot tea for the remaining duration of my fast. It’s just a preference.

Full list of supplements that I take on the days I strength train:

I did all my research and compared various brands before deciding on these specific products. All of this may seem like overkill, but I train hard. This is what I do to support my training.

Daily vitamins I supplement with include Vitamin C (a total of 6,000 mg daily), Biotin for my hair, skin & nails, Vitamin D and B12. I use Nature Made vitamins. It’s a top notch brand.

Related Yum: 4 Natural Fat Burners for Weight Loss

I’ll be posting more Intermittent Fasting progress pics in the near future, so stay tuned for that. And as always, please leave me your wonderful comments and inquisitive questions that I appreciate so very much. You can also send me tasty desserts if you dang well please. That would be fantastic.






Muscle Building Bento Box

Bento-boxing can be fun. Making VIP compartments for your favorite muscle-building snacks goes a long way towards achieving sexy muscle and flat abs.

Sidenote: Do not be alarmed by the lettuce in the video. It is merely there for decoration…

Click here to watch in YouTube.

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  • 2 slices bacon
  • Eggland’s Best hard boiled egg
  • Marcona Almonds

Can you say, “hell yeah!”?

How would YOU pack your own Muscle Building Bento Box?






Easy Homemade Detox Tea

There’s probably gazillions of ways a homemade detox tea can be done. But when you’re short on time like I usually am? Let’s just keep it easy, my friends…

detox tea Easy Homemade Detox Tea

The thermos that I use is fancy. Don’t ya think??

Not only does lemon juice keep the body in an alkaline state to fight disease and prevent your body from becoming a living sewer, the other benefits of lemon water are pretty sa-weeet!


  • Hot filtered water, cooled down to warm
  • 1/2 fresh squeezed lemon (adjust amount of lemon juice to taste)

I use this cheap & nifty citrus tool to squeeze my lemons, and a hot tea thermos Easy Homemade Detox Tea makes life easier when you’re on go. So ya, there’s no excuse for not detoxing the easy way.

To enjoy the tea most definitely, don’t sip on hot water. Waiting until it cools down to warm is best if you wanna slurp it in a state of relaxation and luxury. If you’re the kind of person who might drink this almost everyday, consider using a straw to eliminate the harshness of the lemon juice on your teeth’s enamel. M’kay?







Intermittent Fasting Results: How It Works, and My Before & After Pics

January 13, 2014: Holiday eating had come to an end (burp). My workouts were strong and I felt great, but I hit a plateau and looked bloated.

March 3, 2014: These are the results after 8 weeks of intermittent fasting, coupled with short Tabata workouts for cardio and lifting heavier during strength training.

intermittent fasting Intermittent Fasting Results: How It Works, and My Before & After Pics

I shed 5 pounds that were previously stuck in cement and would not budge for months. I built muscle and saw abs progress. You would think that a greedy chick like me who, in the last 8 weeks, has gnawed on pizza every weekend, multiple Cinnabons (damn, they were good), birthday cake, pastries, food from ‘da hood, Alfredo pasta, ice cream, and carbtastic dinner rolls at every weekend restaurant outing — shouldn’t I be tipping the scales right now?

Nope. Not with intermittent fasting.

That right there paints a wonderfully tasty picture of what Intermittent Fasting is NOT:

  • It is not starving yourself.
  • It is not deprivation.
  • It’s not even reducing your daily caloric intake (if it was sensible to begin with)
  • It is not the elimination the treat meals. Hell naw!

Yep. You are fasting, yet still taking in the same amount of calories you normally would as if you weren’t fasting. If this sounds as frivolous as those mysterious dog turds that appeared in my front yard recently, then do not fret. I’ll break it all down for ya.


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