Kitchen Staples--Get Started Here!

10 Products to Spice Up Your Diet:
(Click specific recipe tabs from the Home page for ideas on how to use these in your meal prep)

  

 It's no secret that being on a diet sucks.  When I was training for my last figure competition, I was convinced that there was no hope of enjoying myself and that I'd just have to suck it up.  Come to find out, incorporating a few of these products with a little bit of creative energy, can really make a difference in your being able to stick to a meal plan or a restricted calorie diet.  Now that I'm no longer in "show mode", I can be even more creative, and the following products have helped me to maintain what I built during show prep:

   1.Whey protein powder:  Protein powder in general is such an important ingredient in all cLEAN eating diets.  Whey protein powder is what I use most often, because it is the quickest to digest, which means it gets to your muscles quicker to aid in recovery.  It's crucial post-workout, and even getting a little in before your workout will help out with your energy levels.  If you choose carefully, you will usually find that you get a lot of protein per calorie with a lot of flavor and versatility.  You can use whey protein powder in shakes, baking, cereal, etc.  I use MRM Vanilla Whey for most things, but to bake with, I prefer Any Whey (unflavored).  Any Whey is a tiny bit lower in calories, and being unflavored, it is a lot more versatile for different recipes. It can even be used in more savory meals and entrees!  Both brands taste great, are low in carbs and sugar, and are under 100 cals/serving!  There are many great brands out there with tons of different flavor options, so try as many as you like :) I usually order mine from netrition.com, but you can find protein powder at most grocery stores or health food stores if you aren't into ordering online. 

   

  2. Capella drops (calorie free):  You can purchase these at capellaflavordrops.com or netrition.com.  There may be other places they are available, but this is where I get mine.  They are very affordable and last a long time since they are extremely concentrated.  Use them in whatever you can dream up!  Sky is the limit with these.  Keep in mind that they aren't sweetened and again, they're quite concentrated, so add them slowly and be sure to taste test after sweetening or whatever you're preparing won't taste anything like you imagined.  If you want some ideas for ways to use Capella drops, click here.

  3. Torani and DaVinci syrups (calorie free):  What a discovery these were!  I use them in everything, and there are a million flavors to choose from.  Most commonly, I sweeten my tea with them if my sweet tooth is nagging me at night.  They are affordable as well!  I order mine from netrition.com.  I have seen some grocery stores carry a limited variety.

   

  4. Muscle Egg and other liquid egg whites:  I use liquid egg whites daily.  They pack a huge protein punch per calorie, and they are extremely versatile.  I use plain egg whites paired with my oatmeal in the morning or to prepare my homemade protein bars.  Muscle Egg offers flavored egg whites.  This may sound weird, but I first tasted them at a fitness expo and was instantly sold.  They are pasteurized, so you can drink them raw.  They are virtually tasteless this way.  They come in Chocolate, Caramel Chocolate, Vanilla, and Plain flavors.  They are great for a late night protein shot before bed, or you can mix them into a protein shake to add some sweetness.  You could add them to oatmeal or use them in baking as well, very versatile since they're pasteurized.  I highly recommend them. 

  

  5. Almond Breeze:  This stuff is great.  I'm not against cow's milk, but I don't drink it much now that I've been using almond milk so often.  I use it in protein shakes, baking, oatmeal, over cold cereal, in tea, basically in place of milk in any recipe.  It is much lower in calories and, though it is not as flavorful as milk (in my opinion), it adds just enough creaminess to things that I can get away without milk pretty easily.  It comes in a box with a pour spout, and if you can't find it in the refrigerated section in your grocery store, you can usually find it (with more variety in flavors) in one of the center aisles.  I usually by mine in bulk at Costco. 

   

  6. Herbal tea:  I say herbal, because I try to watch my caffeine intake.  Use whatever type of tea you prefer, but I don't like worrying about it keeping me up at night if it has caffeine.  There are many flavorful options out there, and warm tea is perfect for getting cozy and watching a movie or to stave off sugar cravings.  I use Stash or Celestial teas, and they can be found at many grocery stores in the tea section.  I usually add some sweetening syrup, stevia or truvia, and/or almond milk to mine to really make it feel like a treat.  It's great to keep you feeling full as well.

  7. Mrs. Dash seasonings (salt free):  These seasonings are specifically helpful at the end of a cutting program when you're really trying to watch your salt intake, but they can be used any time in order to add loads of flavor to your favorite dishes.  I use mine most when prepping meats and veggies for the week.  There are so many options, just check the spice aisle at any grocery store to find them.

  

  8. Guy's Award Winning Sugar Free BBQ sauce:  The problem with regular BBQ sauce is not only the added calories you get, but also the sugar!  With this stuff you don't have to worry about that, and it tastes so yummy!  I order mine from netrition.com.  I haven't seen it yet at my grocery store.  I'm hoping I can get them to start carrying it!

  

   9. Stevia and Truvia:  I don't know about you, but I suffer from an extreme sweet tooth!  This can be a dilemma when on a reduced calorie and cutting diet, so I use Stevia or Truvia to help me get my fix.  I try to stay away from Splenda and other sucralose sweeteners, because they are quite controversial.  I have not read any definitive research saying that they are extremely harmful, but since there are more natural options, I opt for those.  Many of the calorie free products I use already contain sucralose, so I want to make sure I'm not getting too much of it, because too much of anything can be a bad thing.  Xylitol sweeteners are also great, because xylitol is a sugar alcohol that our body actually makes, so our body knows what to do with it.  It makes me feel a little bloated if I get too much though, so I don't use it as my main sweetener.  Stevia can be bitter, but I usually don't notice it in baking or protein shakes.  For oatmeal or for dipping my fruit, I usually use Truvia, because it is much sweeter.  These sweeteners are quite common now and can be found in most grocery stores.

  10. Walden Farms pancake syrup (calorie free):  Walden Farms' entire line of products is calorie free, I believe.  They offer salad dressings, syrups, fruit dips, condiments, and more!  I've tried many of their products and really don't care for most of them, but their pancake syrup is amazing!  It tastes just like regular pancake syrup.  Nothing better than protein pancakes with syrup to make you feel like you're livin' the life while still reaching your fitness goals!  I have found Walden Farms products in limited varieties at my local grocery and health food stores, but if you're looking for a complete list of products they offer, go to their website http://waldenfarms.com.

This is by no means an all-inclusive list.  There are many other helpful products out there, and I will be posting lots more.  However, this will (more than) get you started.  These products will really help you make the "basics" more interesting, and aid in your reaching your fitness goals, especially if you get bored easily when on a controlled diet.