Kookin' with Kaitlyn

I may need to thank Nick Jr. TV station for my daughter’s healthy eating. When my daughter was four and she loves a show on that station called ‘iCarly’. It is about a girl who, along with her friends, hosts an Internet show. My daughter thought that sounded so cool, so I suggested that she have her own show. And the idea of ‘Kookin’ with Kaitlyn’ was born. She is now almost 6 and she still loves this
Full disclosure, this was not a real show. We did not stream live. We did not even have a webpage. We used my Facebook personal and business pages. I took pictures of her cooking her recipes and posted it on my personal page. She gets so excited about that and loves to see it up on the computer. Then later in the evening, after we taste-test the recipe, with feedback from her, Daddy, and me, we would post the recipe on my Sharon Sherry Fitness page.
This is fun for her and she looks forward to it most weeks. Even the week our beloved family cat died, she insisted on ‘doing Kookin’ with Kaitlyn’ because ‘everyone wants to see the show and that is what Barney (our cat) would want me to do’. Her show helped her heal her heart.
Each time we made a new recipe, we spoke about what we were going to make. We usually got ideas from friends. (her own original recipe is posted below) Then we go to the store and have her pick out the veggies.. Yes, that is right, she is excited about the vegetables because she chooses them herself. I also let her choose the spices we use as well.
The meals we make are healthy, ‘clean’, gluten-free, low-carb, low in saturated fat, very low sodium, and full of many vegetables. Due to her age, I did not allow her to handle any raw meat, poultry or fish, no knives, and no open flames. She did everything else except for those items.
Her ‘show’ Kooking with Kaitlyn has turned her into a very healthy eater. But more than anything, it greatly built up her self-esteem and confidence. Plus it is a ton of fun for me!
Kaitlyn’s Own Chicken Recipe
4 breast of chicken
minced garlic
1/2 yellow onion chopped
1 eggplant cubed
2 yellow peppers cut
1/2 bag of Trader Joes organic frozen chopped spinach
Trader Joes flower pepper
Stew Leonards Italian seasoning spice mix
Trader Joes organic low-sodium vegetable broth
Place chicken in slow-cooker with garlic and pepper on top, add onions, add veggies, sprinkle seasoning, add a bit of broth to wet
Cook on low for 7 hours but put on high for first 30-40 minutes. Mix and fork-shred chicken before serving
Nutrition per each serving (makes 4) 250 calories, 23g carbs, 36g protein, 2g fat

First Figure Competion

Wow, it has been a long time since I posted. I have been training for my first Figure Competition since August and now I am 6 weeks out. At this point, there are lots of changes going on and more things to post.

I am nervous and excited. I spent a lot of time building muscle, which I did not have a lot of. I gained about 7 lbs of pure muscle though!! Now I am working on shedding body fat while keeping my muscle. I have an amazing coach, Joe Franco at Team Franco Bodybuilding. I am also working with IFPA Figure Pro, Theresa Evans, for posing lessons. I have my song picked out, my suit blinged up, competition heels, fake eyelashes, jewelry, cheap duvet cover to bring to hotel to sleep in after the spray tan, bikini bite to hold suit in place, and dark sweatsuit to wear over it. I still need to either pick out make-up of decide to get it done professionally.

At this point, my coach is making changes to my macros and my cardio each week. Basically my carbs get cut a tiny bit and my cardio increased a tiny bit. The point is to lose fat and not muscle. It is important to feed muscle.

My coach doesn't give his clients a 'cookie cutter' diet. Thinking you have to just eat fish and oatmeal is so old school. He gives me macro numbers to hit, and I choose the foods that work best for me. This is important because each person reacts differently to different foods. Throughout my prep, I used a huge variety of foods to hit my macros. Now as it gets closer, I am limiting myself to the foods that give me energy and do not cause any bloating. At this stage, my meals are most often made up of the following:

Shake: Shakeology. I have been experimenting with various shakes over the years and started Shakeology over the summer. Nothing compares to it and I even became a Beach Body coach myself in November. I have all four flavors. Vegan and regular.. and switch around. I use almond or coconut milk since skim milk bloats me. Soon, I will just mix with water though.

Carbs: Full discloser, I am gluten intolerant. I mostly use berries, oats, sweet potatoes, squash, rice cakes and apples. I sometimes use quinoa but that is also protein as well. And for an easy to transport me, I use brown rice wraps... but rarely do that. I eat TONS of veggies too, but the carbs in veggies are pretty low. Apples and rice cakes will be taken out soon though.

Protein: Throughout my prep I had a very large variety, but at this point I am down to the protein from my Shakeology, baked chicken, egg whites, and the occasional no-salt-added tuna. I cut out lentils and beans this week since they make me hold a little water weight. That is fine any other time, but not this close to the stage.

Fats: I used almonds and chia seeds for most of my prep, as well as some coconut, flax and olive oil. Mostly due to variety/boredom, I am now have avocado, sunflower seeds, and pumpkin seeds for my fats. Eventually it will just be the avocado. After my show, I will bring back nut and seed butters ;-)

Other: Quest Bars and About Time Whey as needed to get to macros. PB2 to get the flavor of peanut butter in my shakes when the craving for it hits.

As soon as the show is over, I will go back to my usual wide variety of foods. These are just the foods that I find do not bloat me.

I plan to blog a lot more in the coming weeks that take me to the show. This is my first time and it has been the most amazing experience to far. I have learned so much about myself, worked so hard, met some incredible people, and I haven't even stepped on stage yet!

I hope you follow me on this journey. I post quite a bit on my Facebook page too. www.facebook.com/sherryfitness

Figure Competitor in Training

I think many of you know that I am training to compete in my first Figure Competition in the Spring of 2013. That is why I haven't been posting as much as usual. I have been VERY busy being a full time Mommy, training my clients, teaching my classes, and now training for a show.

I am SO excited. At the beginning of August I started working with my coach, Joe Franco. I chose Joe based on his stellar reputation and because he is also such a great person. So far the journey has been amazing. I just finished my 11th week with Joe. I am eating very well and training hard. I see quite a bit of definition already. The 'diet' is pretty easy now since I am in the 'building' phase. I am eating plenty of clean protein, carbs, and healthy fats and tracking my macros. I am allowed two 'free' meals a week, which for some reason I keep spending on frozen yogurt!!!!

I chose a show on April 27th and then another one two weeks later on May 11th. I will post more frequently, but will keep the posts shorter. You can also follow me on Facebook as Sharon Sherry Fitness or on Twitter @SherryFitness for shorter updates.

I will post some of my favorite clean means in the coming weeks as well. For now here is an easy gluten-free lunch sandwich on the go:

Food For Life Brown Rice Wrap 24g carbs
3oz low sodium turkey 20g protein
organic American cheese 3g protein

And if you want an easy lunch at Panera:

Fuji Apple Chicken Salad with NO dressing, NO pecans, and No apple chips (have them add extra greens and tomatoes. Comes to 230 calories, 8g fat, 13g carbs, 31g protein and 4g sugar

Have a wonderful weekend
xox

Kaitlyn's Clean Turkey Meatloaf

Since I am training for a Figure Show, my five year old daughter is cooking my clean meals.
This is her Clean Turkey Meatloaf. Very simple and easy. Remember this is a 5yr old so measurements are not always used. This is meant to be fun.

• 1.25lb Organic 99% lean ground turkey *
• 4 egg whites *
• 1/2 cup uncooked organic oats
• salsa, not measured just poured
• diced onions, celery, and carrots (again not measured, just use a lot. I cooked this with some vegetable broth first)
• black pepper and garlic powder sprinkled
• organic ketchup
• dash of mustard

Preheat oven to 350 and mix together everything except the ketchup. Place in a Corning or Pyrex pan. Spread ketchup on top. Bake for 1 hour. Enjoy

Serves about 5. Approx 178 calories, 14g carb, 27g protein, 1g fat

* I do not let my daughter handle raw meat of eggs with her hands. She uses a fork and a mixing spoon.

Back to school time!

Wow, it has been a LONG time since I last posted! I apologize for that. When there is no school, it is difficult to fit in teaching my classes, training clients, learning Les Mills choreography, working on my Yoga teacher hours, and writing!

I am also training for a fitness competition and will compete in April. I just started working with an amazing coach as well, Joe Franco at http://www.teamfrancobodybuilding.com/. After just three weeks with him, I have seen nice results already. I will continue to post updates about my progress in the next 7 1/2 months before my show. I look forward to the 'finished product', but I am also enjoying this journey.

Since we are 'Back to School', I would like to talk about healthy lunch/snack choices to pack for the children. To keep it simple, I like to think of my daughters meals and snack as having three components; a protein, a fibrous carb, and a starchy carb. Of course children need healthy fats as well. Most schools do not allow nuts so I prefer to give her nuts and seeds at home. Avocado is also a great fat for children, which I feed her at home as well, but it could easily be added to a sandwich. But for simplicity sake today, we will just pick the three main lunch components.

Here are a few idea. Remember to also keep it fun!

1)Protein:
String cheese
Yogurt
Sliced turkey or ham
Edamame
Cubed Tofu
Grilled Chicken but into pieces
Hummus (also a healthy fat)

2)Fibrous Carbs: (add as many as you would like)
Apples
Grapes
Banana
Pear
Cucumber slices (goes nice with Hummus)
Baby carrots
Grape tomatoes

3)Starchy Carbs: (this can also be a little 'treat' since they *are* children)
Pretzels
Crackers
Granola bar
Rice Cakes
Sweet Potato baked and cubed
Cereal in a baggie

These are just a few ideas. I am sure you can get the picture. Make sure to give them a healthy breakfast to start the day right. Dinner can be a more 'traditional' meal. Lunch at school should be easy and fun. And when you think of it as 1-2-3, it becomes even easier for you.

Wishing everyone a wonderful Back to School
XOX

Kooking with Kaitlyn

 I may need to thank Nick Jr. TV station for my daughter’s healthy eating. My daughter is four and she loves a show on that station called ‘iCarly’. It is about a girl who, along with her friends, hosts an Internet show. My daughter thought that sounded so cool, so I suggested that she have her own show. And the idea of ‘Kooking with Kaitlyn’ was born.

Full disclosure, this is not a real show. We do not stream live. We don’t even have a webpage. We use my Facebook personal and business pages. I take a picture of her cooking her recipe and post it on my personal page. She gets so excited about that and loves to see it up on the computer. Then later in the evening, after we taste-test the recipe, with feedback from her, Daddy, and me, we post the recipe on my Sharon Sherry Fitness page.

This is fun for her and she looks forward to it most weeks. Even the week our beloved family cat died, she insisted on ‘doing Kooking with Kaitlyn’ because ‘everyone wants to see the show and that is what Barney (the cat) would want me to do’. Her show helped her heal her heart.

Each time we make a new recipe, we first talk about what we are going to make. We usually get ideas from friends. (her own original recipe is posted below) Then we go to the store and she picks out which veggies she will use. Yes, that is right, she is excited about the vegetables because she chooses them herself. I also let her choose the spices we use as well.

The meals we make are healthy, ‘clean’, gluten-free, low-carb, low in saturated fat, very low sodium, and full of many vegetables. Due to her age, I do not allow her to handle any raw meat, poultry or fish, no knives, and no open flames. She does everything else except for those items.

Her ‘show’ Kooking with Kaitlyn has turned her into a very healthy eater. But more than anything, it greatly built up her self-esteem and confidence. Plus it is a ton of fun for me! If you have read my past articles and know my definition of ‘cooking’, you will also understand how much my husband and I love having home-cooked gourmet meals made with love by our daughter.

Now go play with your children!!! ;-)

Sharon

XOX

Kaitlyn’s Own Chicken Recipe 

4 breast of chicken


minced garlic


1/2 yellow onion chopped


1 eggplant cubed


2 yellow peppers cut


1/2 bag of Trader Joes organic frozen chopped spinach


Trader Joes flower pepper


Stew Leonards Italian seasoning spice mix


Trader Joes organic low-sodium vegetable broth


Place chicken in slow-cooker with garlic and pepper on top, add onions, add veggies, sprinkle seasoning, add a bit of broth to wet
Cook on low for 7 hours but put on high for first 30-40 minutes. Mix and fork-shred chicken before serving


Nutrition per each serving (makes 4) 250 calories, 23g carbs, 36g protein, 2g fat


I love this recipe since Kaitlyn took her time in the store choosing which vegetables she wanted and was able to place everything into the pot.

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Who the F**k are Ana and Mia???

Well, these chicks better stay far away from my daughter or I will have to flex my mommy-muscles! But, this is not a perfect world and I can’t protect my daughter from everything. What I can do, however, is empower her to be strong and protect herself. I am going to teach her to be much more powerful than Ana or Mia can ever be.

‘Ana’ is short for Anorexia and ‘Mia’ is Bulimia. If you were a teenage, or pre-teen girl then you would most likely already know this vernacular. Unfortunately, even some much younger girls are being introduced as well. With all of the social media sites such as Facebook, Twitter, Tumblr, and others, girls are now being exposed to ‘Group’ such as ‘Pro-Ana’ and ‘Pro-Mia’. These ‘groups’ allow girls to communicate with others and share how many calories they eat, tricks for controlling hunger, various ways to use diuretics and vomiting, etc. They often talk about ‘thinspiration’ and even use pictures of overly skinny models as their online avatar.

This is beyond dangerous, and unfortunately it is very real. We live in a world ruled by ‘extremes’. We go from super-sized to super-skinny. It is so sad that the pendulum swings so strong in our culture. The youth are so impressionable and can easily fall victim to this.

My goal is that when Ana tries to approach my daughter, she will see my daughter on either the soccer field or track. She will notice how fast my daughter can run, how beautiful her muscles are, and how shiny her hair is. Ana will never have that beauty because she doesn’t eat enough protein and healthy fats. She will walk away and try to find someone else to seduce.

Mia will approach my daughter next. My daughter will look at Mia’s yellow teeth and notice how bad her breath is. My daughter takes great pride in her teeth and will be disgusted by Mia. Bulimia rots away tooth enamel and causes horrible breath. And, oh yeah, it can also kill you! My daughter loves her life too much, but she is sweet so will try to get Mia to find help for herself.

That is my ideal for my daughter and I am going to work hard to make her strong enough to stay away from Ana and Mia. Here is what we can do as parents:

Moms: Lead by example! If you are not at a healthy weight (and I said ‘healthy’ not ‘skinny’), then get to it! Discretely. Privately. Do not share any of your weight struggles or diets with your daughter. Exercise and take care of yourself. Praise your daughter constantly for all of the wonderful, magical things she does each day. Build her self-esteem.

Dads: Do not make comments about your daughter’s body. Ever. Do not make comments about your wife’s body in front of your daughter. Or, in front of anybody. Do not make comments about any woman’s body. Your daughter learns her self-worth from you. Every woman is some-body’s daughter. Got it.

Hopefully, by the time my daughter is older, there will be no more pro-Ana and pro-Mia social media groups. Hopefully everyone will realize that Strong is the new Sexy. Healthy is Hot. No more extremes, and no more dangerous behaviors. One can hope.

Love yourself and your children.

Sharon

XOX

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.