Page 201 of 201

Off-Season Maintenance

drstaceynaito Leave a comment

I know it can be difficult to maintain clean eating during the holidays, especially with no upcoming bodybuilding shows to prep for.  I am a big believer in truly enjoying the holidays guilt-free, which means having a couple of pieces of fudge if you are so inclined, or having champagne to ring in the new year.  However, if the rest of your meals are kept clean, you should be able to survive this time of year without experiencing a catastrophic spread of the waistline.

One trick which helps is to consume a small amount of lean protein when you have a carb cheat, and eat it before the cheat.  This will slow down digestion so that the carbs aren’t stored as readily.  Another trick is to drink a glass of water before you indulge in a decadent treat.  This will help to fill you up so you consume less food afterward.  When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.  One of the worst things you can do is skip meals beforehand in hopes that the caloric deficit will balance out the overindulgence later.  All this does is squash your metabolism and increase your chance of overeating.

On the other side of the coin I have seen competitors rein it in so tightly that they make themselves miserable by avoiding holiday treats of any kind.  This can be psychologically very dangerous because they manage to punish themselves, thus solidifying an emotional relationship with food.  I have actually seen people cry after eating something because they felt so guilty about ingesting it.  This is fodder for eating disorders.  The holidays come but once a year, so it is far better to enjoy a few little holiday treats and balance it out with healthy eating.  Happy Holidays and Happy Eating!

My favorite quotes

drstaceynaito Leave a comment

“Fall down seven times, get up eight.”  – Buddhist Proverb

“Real success is finding your lifework in the work that you love.” – David McCullough

“Faith is taking the first step even when you don’t see the whole staircase.” – MLK Jr.

The first quote is one by which I live.  I have been pummeled by the twists and turns that my life has thrown me so this keeps me going.  The second quote also resonates within me, especially during a particularly pivotal time.  Only in the past few years have I truly understood the difference between doing something because of obligation and doing something because there is unwavering passion.  I absolutely love the world of fitness and wellness, and am thrilled and honored to be in a position to motivate and inspire others.  I also realize that my goals have become immense, so the third quote is one which I need to be acutely aware of as I start the new year with the attitude of a lioness released from captivity back into the wild.  We ALL have the capacity to reach beyond our fears and perceived limitations.  So let’s all get to it!

Tricks To Add Flavor To Your Food

drstaceynaito Leave a comment

If you have only used salt to flavor your food in the past and now gaze upon the salt shaker with trepidation because of all you have heard about high sodium diets and heart disease, your world is about to open up dramatically.  I know of a lot of people who are downright paranoid about the smallest extra sprinkle of salt and wish I could tell them that a certain amount of sodium is actually vital to good health.  Nevertheless, this discussion will center mostly around favorite salt-free seasonings and herbs, with the occasional mention of a couple of low sodium flavorings.  In addition, I will share which spices can cut a craving for something sweet pretty effectively.

Garlic is an excellent flavoring for food, as is onion powder, both of which impart a liveliness to foods.  Fresh or powdered ginger is also an excellent flavoring and can be used in savory or sweet dishes.  Mrs. Dash is a well-known salt-free seasoning which consists of a plethora of herbs and spices.  My personal favorites for punching up the flavor of poultry and fish are cayenne pepper, white pepper, red pepper flakes, lemon pepper (both with salt and salt-free), oregano, basil, and lemon juice.  I especially love cayenne pepper when it is mixed into ground bison with garlic since it seems to tone down the gaminess of this meat.  When I make sweet potatoes, the seasonings I turn to are cinnamon, nutmeg, allspice, ginger, and cloves.  These spices in combination are so delectable you won’t miss the sugar.  Look for “apple pie spice” and “pumpkin pie spice” to get these spices already pre-mixed.

Cinnamon is also a fantastic spice to use on oatmeal and cream of wheat and will help to regulate blood sugar levels.  If you want even more of a treat in your oatmeal, you can use almond milk in place of water, then add slivered almonds or chopped nuts and fresh or dried berries to the mix while it is simmering on the stove.

Every once in a while when I am not prepping for a contest I will make brown rice with low-sodium chicken broth mixed in.  I usually use equal parts broth and water to keep the sodium content low.  The flavor which results is truly amazing!  A salt-free alternative to this is to sprinkle Mrs. Dash into the cooker and mix it in before you start it.

Happy eating!

The Secret Ingredient to Making Baked Goods Vegan

drstaceynaito Leave a comment

When I first began competing in 2009 I resolved to rid my pantry of every item which had processed flour or sugar.  That meant also getting rid of the basic ingredients I would use to make banana bread.  Yet due to my love for the taste of banana bread, I quickly replaced my pantry ingredients with oat flour, barley flour, organic succanat and agave nectar.  But I could not see how to make my favorite bread without using at least some butter and a couple of eggs.

After a couple of experimental runs (which incidentally were all delicious), I began to use unsweetened applesauce and omitted eggs and butter altogether.  Once I figured out the ratio, I developed a recipe for banana bread which was moist, flavorful and completely vegan.  Yes, there is sugar and fruit in this bread, but a great deal of fat and calories are shaved off when I use this recipe.  I have since used applesauce in other baked goods with fantastic results.  So if you aren’t in contest prep mode, and you have a bit of a sweet tooth, you might want to whip up one of your favorite baked goods with applesauce and enjoy the results with minimal guilt!

Incidentally, I don’t buy Dr. Oz’s claim regarding apples.  That’s all I will say on the matter.

Why I Love Competing

drstaceynaito Leave a comment

A lot of people have asked me why I compete.  After all, it’s costly, it requires extreme discipline, and when I keep missing those IFBB Pro Card slots, I admit that I get despondent.  Truth be told, I had no inkling when I stepped onstage in July 2009 for my first competition that I would become afflicted with the mad desire to continue competing.

First of all, it pushes me to improve myself, not just physically but mentally and spiritually.  It gives me a specific goal to attain every few months.  It also enables me to be in an environment in which I am surrounded by like-minded individuals who are driven, more than a little obsessive-compulsive, and passionate about inspiring others to pursue optimal fitness.  What’s more, these individuals are beautiful to look at!

The thrill of stepping onstage wearing a well-cut bikini, blingy jewelry, and having my makeup done and my hair coiffed is unbeatable.  I get to do a reveal, an unveiling of all the hard work I had put in during the weeks leading up to a competition in hopes that it will be rewarded.  I don’t necessarily need the reward or the approval of the judges, but I want it.

So say what you will about the sacrifice and the expense of competing.  Until you have stepped on that bodybuilding stage and gotten bitten by the bug, you will not fully understand the exhilaration that comes with being a competitor.  There isn’t anything I have done in my life that quite approaches that high, and I have done a lot in my life, including performing and competing in a beauty pageant and obtaining a medical degree.

Hope that clears up the confusion surrounding why I continue to compete.

Excusitis

drstaceynaito 1 Comment

A few years ago I came up with a term to describe a behavior pattern which is rampant in the United States.  Excusitis is a condition which manifests in many forms.  It is seen in the woman who states that since she has had children her body will never be in shape again.  It is seen in the man who has always been overweight but who has also always had a weakness for fast food.  I have heard so many reasons (rationalizations really, and based on crooked logic) why people can’t or won’t get into shape.

Truth be told, making a decision to be fit can be challenging since it requires a person to be held accountable for unhealthy patterns and behaviors.  But it also empowers a person and makes him or her aware of the true potential within.  I know that sounds corny, but it’s true.  The first decision to be made is to be serious about getting fit.  Then, as with any goal, it is important to be specific, outlining specific fitness goals and putting a timeline in place.  Next, finding experts and resources to help along in the journey are critical.  Be wary of fad diets which promise rapid weight loss, programs which have a minimal amount of exercise, and those which consist of severe calorie restriction followed by returning to a client’s previous method of eating.

To be truly fit, there must be a mental shift which directs someone towards making lifestyle changes which will reprogram the individual and obliterate old patterns.  Over time, cravings for unhealthy foods will dissipate, and a transformation will occur in the mind as well as the body.  It’s a magical thing.

Tip for Beautiful Feet!

drstaceynaito Leave a comment

The weather is changing and the autumn leaves are beginning to fall…the air is getting more brisk and now cozying up to someone special seems even more appealing.  Yet the skin on your heels is peeling and flaking like a molting reptile, making it difficult for you to be comfortable being skin to skin with the object of your affections.  What can you do?

Apply a thin layer of petroleum jelly to your feet, then put on a pair of socks.  This trick works best at bedtime, but can also be done during the day.  I will at times do this right before I head to the gym.  When the socks are removed, your skin will be soft, moisturized and worthy of even the most intense snuggle session!

Glutamine – essential for muscle growth and rapid recovery

drstaceynaito Leave a comment

These days anyone who is serious about their workouts and about maintaining muscle mass should be consistent about ingesting sufficient glutamine.  Glutamine is the most abundant amino acid in the human body and plays a key role in muscle growth.  It encourages rapid recovery from exercise and keeps the body in an anabolic state which is essential post-workout.  However, this substance is also quite a powerhouse for a multitude of essential body functions.  Glutamine comprises more than 60% of skeletal muscle and is the preferred nitrogen transporter in muscle cells, creating a positive nitrogen balance.  Glutamine plays a vital role in protein synthesis and prevents muscle depletion.  It is actively metabolized in nearly all tissues of the body and preserves cell volume.

As if this wasn’t enough, glutamine is essential for proper wound healing and provides structural integrity to the gastrointestinal tract. Glutamine also suppresses insulin in a low sugar state, thus stabilizing blood sugar.  It can stimulate glycogen release as well as convert itself to sugar for energy in a low blood sugar environment.  Some sources state that glutamine can even stave off depression and increase focus, memory and concentration.  This stems from the fact that glutamine is very highly concentrated in the brain, acting as a fuel source in the absence of glucose.

Glutamine comes in a number of forms: capsules, unflavored powder, and flavored powder.  Recently, it has also been found in chewable tablets.  Just about every supplement company has its own formulation of glutamine these days since it is such a vital performance supplement.

At a two gram dose, glutamine can increase the body’s ability to secrete human growth hormone (HGH) by up to 400%.  However, glutamine stores are depleted very quickly during an intense workout and must be replenished.  A typical healthy diet, especially one which includes glutamine-rich foods such as poultry, eggs, oats, avocados and spinach. consists of 5,000 to 8,000 mg of glutamine.  However, for athletes and competitors, the general consensus is that a daily dose of ten to fifteen grams, split into two or three doses, is ideal.

 

Skipping this vital supplement is detrimental not only to your mass and definition gaining goals, but also to your overall health.  Make sure to incorporate glutamine supplementation into your daily regimen, preferably in the morning, post-workout and at bedtime.  Chances are that many of you are already getting sufficient glutamine in your bodies, either via a post-workout supplement, a protein powder or straight glutamine.  However, if the sources previously mentioned are inadequate, make sure to supplement your intake accordingly.

Welcome to my Blog!

drstaceynaito Leave a comment

It took two years for me to launch this, but at least it has finally come to fruition.  Please check in regularly as I will post on a myriad of topics, such as exercise, contest prep, skincare, injectable fillers, nutrition and recipes, supplementation, suit design, modeling and whatever other topics my fans suggest.  I am very receptive to feedback and welcome suggestions!