Oh So Non-Technical!!

Hi Everyone.

Apologies first. I ran into some issues posting the pics because I could not figure out how to get the jpegs from hotmail and upload them to this blog. Who did I ask for help? My teenagers of course! They can do it all when it comes to computer stuff. I stink at it but I am learning.

In this picture you can sort of see that the squishy-ness that was hanging out of the suit at my waist has come down a a lot. Also my butt is getting tighter and at this point I don't have a crease underneath the butt cheek. This is a good thing! My back is good too. Here is where I need work: the calves which are pitiful and my delts need to pop. So I will be focusing on those areas a lot.

Oh! I wanted you to see some of the party shots too. We had the best goodbye party with loads of friends and fun. The pics will tell the story so I won't blather on .....

This is a shot of Rachel (girl in center wearing green dress) and her best girlfriends. You can see a helicopter in the background. Our friends Richard and Marilyn flew in for the party (ooh la la!) and gave folks a ride. Oh that is me in the shorts and white shirt. The plane landed in the meadow behind our house.

Here is the party crowd in the backyard. The camera was pointing down at the partyers. Cocktails were being enjoyed - I think they were Belinis and Cosmopolitans. I wouldn't know since I did not have any.

Here is another group of partyers. Kiersten is the third one on the right. Next to her is "The Boy" who she crushed on this summer. Ahhh, how cute? Fun was being had by all.

And finally here is Kelsey (the girl in the coral colored dress on the right) with her dance pal Shannon. They are getting ready to jump in the helicopter for a ride. They had a blast up there.

Okay now for the boring stuff:

The eating and training:

Breakfast (are you bored yet?)

2/3 cup cooked oatmeal

4 tablespoons ground flax seed

500 ml water with 6 ouonces wheat grass (I get mine frozen in 1 ounce cubes and melt them in the water)

5 egg whites

black coffee

Mid Am:

4 egg whites

1 small apple (I mean really small)

500 ml water

Lunch

Grilled chicken about 6 ounces

1 raw tomato

500 ml water

Mid Pm

1/4 cup brown rice

5 ounces grilled chicken

500 ml water

Dinner

1/2 cup spelt pasta noodles

1/2 cup fresh tomatoes cooked

5 ounces chicken

2 spears steamed broccoli

500 ml water

Here is where my head is at right now: I feel like I had been making progress the last few weeks but this week with my girls leaving and the party and so much stress I have definitely stalled out. I am not seeing the progress of muscle development that I want to see. It is so frustrating because I have not missed a beat with the eating but there are so many demands on my time that I am having trouble getting enough sleep and still meeting all the demands. I really need to focus on myself more over the next three weeks because in exactly three weeks from tonight I will be on a stage doing my contest thing!

So here is to focus - and oh yeah, I nearly forgot I trained cardio, legs, butt, abs and delts splitting the day up into three workouts. Go for the burn!

My love to you all,

Tosca

I Really Want a Latte!

Hi All!

Yesterday I had a latte! I really wanted one and had filmed for my TV show since 6 am. So I did it. I broke down and ordered one and totally enjoyed it. Of course the filming ruined my day regarding regular 6 meal a day contest eating. I was not able to eat enough and so I lost any gains I might have made the day before. Back to square one. Today was better. Even though I had to get up early (5:00 am) to drive to Northern Ontario to pick up my daughter from camp. I boiled one dozen eggs and packed my oatmeal along with some greens.

Today is leg day too. I will be training legs and butt which will be a good hour in the gym. I love these heavy days. The burn is going to kill me but I look forward to it nonetheless.

Kiersten called me from Holland and I was so pumped to hear her voice. She sounds tired but happy and well. Rachel is on her way through Manitoba and I have heard her Moose and Goose stories - still chuckling. In the meantime I am getting Kelsey-Lynn ready for school. We will be driving to Belleville together to install her at her dance school for the last year. Road trip!! Only this time she will be driving and I will be the nervous one beside her.

Here it is! What I ate today:

2/3 cup oatmeal and 2 Tbsp flaxseed
2 Tbsp rice bran oil
5 egg whites
500 ml water with 6 ounces wheat grass (remember this is for reducing pH in the body and for fighting cancer)
black coffee

Mid Morning:
500 ml water
1 very small apple
12 unsalted almonds

Lunch:
2/3 cup ground chicken with choppped tomato (from my own garden) and cilantro
500 ml water

Mid Afternoon:
4 egg whites
1 handful green beans from my own garden
500 ml water
fennel tea, clear

Dinner:
the plan is to have tilapia fish
1/4 cup white rice
steamed vegetables
water

A little later I will post another few shots of me in my posing suit taken just a few days ago. The suit is not bling-bling yet because that will be a surprise but you can see the changes in my physique (hopefully). Look for these pics in a few hours. Comments please!!

Cheers and hugs to you all,
Tosca

Skype, Hype and Dismay all in One Day!

Hello Again!

No I have not forgotten you! Yesterday was crazy!! Another daughter has left the nest. Rachel is on her way across Canada by car. She will be driving with her friend Robyn for the next week an a half. How many more kids are going to leave me? Okay I will get over it! I will get over myself but geez it is hard.

How cool is Skype? It is very cool. Yesterday I was able to communicate with Kiersten in Holland. She called me and I could see via the webcam that she was safely installed in her little dorm room. She picked up her computer and panned around the room so I could see her surroundings. Outside of her room (which is clean as a whistle - Dutch Clean you might say) is a pretty little canal and a courtyard with loads of trees and greenery. It is a stunning spot for her to be for the next few years. I can relax now. But I know for sure I will be Skyping a lot with my two little chickens who have flown the nest!

As for the Hype - well let me share with you that I have a TV show. We are filming a lot and the show is documentary following me as I prepare for contest(s). It gets a little crazy when there is a camera following you around all the time - even as far as the bathroom door. How much fun is that? I will keep you posted and the show is with the W network.

Why the Dismay? Some of you are concerned that my diet postings are sounding too severe. That the way that I am eating is unhealthy. Rest assured I am eating well and often. I am just eating differently. My choices are stricter. I choose to eat this way because I know that every other contestant is eating the same way to prepare for stage. I try to offset the potential unhealthy side to this eating by drinking wheat grass shots at least once a day and sometimes twice. The Eat Clean diet is more of a lifestyle way of eating while what I am doing is really dieting with a purpose. This is short lived and I am doing it to show my readers how hard it really is to prepare for a physique contest.

I have obviously missed a few days with the food blog but I will do my best to hook you up now.

Breakfast yesterday and today:
2/3 cup cooked oatmeal with 2 tablespoons ground flax seed
5 egg whites
500 ml water
500 ml water with 6 ounces wheat grass
black coffee

Mid Morning:
protein shake

Lunch:
2 cups salad greens with 6 ounces grilled chicken
500 ml water
green tea

Mid Afternoon:
1/2 apple
handful unsalted nuts

Dinner:
2/3 cup ground chicken
1/2 cup steamed green beans
1/2 cup steamed asparagus
1/4 cup brown rice
500 ml water

Before Bed:
4 scrambled egg whites

Yes I feel hungry a lot but I am doing this for a purpose and I want to show you all I can do it.

Have a good night!
Tosca Reno

And here it is!

Hi. Just came back from the airport where our family went to say goodbye to Kiersten (my 20 year old daughter) who is going to study in Leiden, The Netherlands for a year. Holland is my where my heritage lies so I am excited for Kiersten to see it through her own eyes. My cousin Leny and her husband are picking Kiersten up from Schiphol and driving her to her little apartment in Leiden - a very old and beautiful university town.

Right now I am not shedding tears but this morning I had to run into the trees behind our house and have a good cry by myself. I was sobbing so hard I did not want to scare anyone. Only the dogs heard me and started barking. Then I stopped and said to myself, "Okay lady, this is one year and you should be happy for your daughter. You can choose to be happy or choose to be sad." And really I am happy for her so I figured I should dry up and show her I am okay. Besides I am sure to visit her as much as poss. So here I am ....

Okay, so the eating has been going well except that with all the emotions I have been craving carbs like mad. And the added stress has accelerated my weight loss. That is what happens to me. I have stopped any extra cardio just for these last few days so I don't lose too much muscle mass.

Eating today has also been sketchy but here goes:

Breakfast at 9:00 am
2/3 cup oatmeal + 2 tablespoons ground flax seed
500 ml water
4 egg whites
black coffee

Lunch 1:30 pm - notice I broke the very important rule of not skipping meals!!
2 cups salad leaves + 5 ounces water packed tuna
fennel tea

Dinner 5:00 pm
(This was our last meal together with all the girls before we headed to the airport)
5 ounces lean bison
1 cup steamed broccoli
1/3 cup brown rice
250 ml water

I may well be hungry tonight but first I have to work out - it is chest and back! Then I will probably have a few egg whites before bed. As you can see I really did not eat enough or frequently enough today. Stress is a bugger. Tomorrow hopefully will go better.

Please send me any stories you may have had about your own goodbyes and how you survived it. I know it is not the end but it makes me feel better to know I am not alone.

Love you all!
tosca

The Goodbye is Coming

Good Evening or Good Morning! I don't know which. It is super late and I can't sleep. I should be exhausted since today was the day of the Big Goodbye Party for my two daughters who are leaving for a long time ... tears here. Rachel is heading off to Portland, Oregon to study naturopathic medicine. She will be away for four years minimum. Her sister Kiersten is going to study in Leiden, The Netherlands for one year. They both leave this week and today was their big send off party. Wellwishers came to say their goodbyes and to enjoy a bounty of fabulous food enjoyed by my new friend/chef, Joanne Lusted and her team. I watched most of the food go by since of course I am dieting for the contest.

Here is what I could have:
Seared tuna with shredded carrot on top
A special order of tilapia done with herbs only
Sweet potato frites
Plenty of water

So I munched on these during the evening and saved the goodbye cake which was really a 5-tiered concoction of scrumptious looking mini cupcakes. I saved three of these for post contest consumption.

Breakfast at 10:00 am
2/3 cup cooked oatmeal with 2 tablespoons ground flaxseed
5 scrambled egg whites
2 slices fresh tomato
black coffee
500 ml water

Filming all day so I grabbed 5 egg whites and munched these down at 1:30 pm
Chased with a small raw tomato and 500 ml water

5:00 pm
1 apple
10 unsalted nuts

And dinner was as above.

It was hard to be dieting while everyone was having fun however I reminded myself that it was just for a short while and worth the sacrifice. Hope so!!

No training today as I was already super busy.

Please send lots of well wishes so I can get through the days when my girls leave. I am so proud of them but I know for sure I will miss them like crazy.

Keep it tight!
Tosca

Me and My B4 Pictures

Okay Gang! I have attached my first few shots of me in my first suit fitting. Check out the sausage meat hanging over the sides at the back! Yummy! Not!! This is the trouble spot for old ladies like me who have had children and stress and hormones. I will focus on trimming the fat from these areas. I will also want to harden up my glutes and abs. Keep in mind that the entire body looks better when it is painted with several coats of Pro Tan - which also helps to make the body look slimmer. I look forward to that.

Training - still have to do that although it is late in the day. We have been shooting all day and I am pooped. Don't know where I am going to find the energy but I will have to. Who said this was glamorous??

As for today's eating:

Breakfast at 8:00 am

2/3 cup cooked oatmeal with 2 tablespoons flax seed

500 ml water with 6 ounces wheat grass

4 egg whites

black coffee

MidAm 11:30 am

5 ounces poached salmon

1 cup steamed veggies

2 small potatoes

250 ml water

black coffee

Lunch at 1:30

5 egg whites

1/2 raw red pepper

250 ml water

by the way .... I am feeling totally carb depleted right now!!

Mid Afternoon

1 rice cake with 1 tablespoon natural nut butter

tea

250 ml water with 6 ounces wheat grass

Dinner 7:00pm

roasted sweet potato

steamed green beans

roasted asparagus

beef tenderloin

water

Don't worry! I won't forget to train. I have calves, traps and abs along with some form of cardio.

Q: What are HIITs?

A: I like to do HIIT's which stand for High Intensity Interval Training. I like to mix things up especially when it comes to speed. If I vary the speed at which I do a cardiovascular activity I will burn more calories (read fat). So I will start out a treadmill session with about 5 minutes of warm up at a moderate pace and then begin to break up the rest of the session with 2 minute intervals of alternating sprinting and power walking. Watch the sweat pour out of you now!

Q: Why did you have white rice?

A: I had white rice at the airport because there was no alternative. Same with the rice at home. We ran out and I used what was left in the cupboard. Back to brown tomorrow. I finally had time to do the groceries!!

Alright then, I am signing off until tomorrow! Can I tell you how much I am looking forward to dinner?

Bye now,

tosca

It's an iPod Day

Good Day to You All!!

I have finally graduated to an iPod Nano. I know I sound so non-technified. I guess it is fair to say I am not. I had good times with my iPod shuffle but it was time to get some more gigs since I have been spending so much time on the treadmill. Music really helps.

Back from New York City it is all about getting caught up. Yikes!! My garden is exploding, my emails are overflowing and I have tons of writing to do. Every day I make progress. Slowly!

Here's yesterday's eating:

Breakfast @ 8:30 am
1 cup oatmeal cooked with water, 2 tablespoons each flax and bee pollen
500 ml water
2 black coffees
5 egg whites
4 fish oil supplement capsules

11:00 am
6 ounces chicken
1 raw tomato
water

1:30 pm lunch
6 ounce grilled chicken
1/2 cup steamed green beans
500ml water

3:30 pm
protein smoothie with 30 gms protein

6:45 pm dinner
6 ounces grilled chicken
1/2 cup steamed green beans
1/2 cup white rice
3 slices fresh from my garden yellow tomato
250 ml water

before bed;
6 ounces
500 ml water

Hope this helps all of you. The cuts are starting to come in. I have another suit fitting on Sunday too so I am really motivated to stay sharp and Eat Clean!

My best!
The very hungry Tosca

Back from NYC

Here I am blogging away from NYC. Today was our last day in the city that never sleeps. Unfortunately, I developed a horrible stomach ache from eating airport food today. I really thought I had chosen a clean option, but I believe there was a wheat-based product hiding in my food. I was bloated and uncomfortable all day. We ate at Au Bon Pain at La Guardia airport and while it appeared clean it wasn't... this is an argument for bringing your own food whenever you can. I am currently drinking my fennel tea to calm things down.




Eating:

Breakfast: 9:30 am (at fave breaky spot Pastis... pictured below with my daughters)
1 egg white omelet
Sliced tomato
Oatmeal


Mid Morning Snack: 11:15 am
1 apple
Lunch: 12:30 pm
White rice
Chicken (I could only get a chicken dish covered in a sauce-like coating... this must have been the stomach-ache causing culprit)
Salad greens

Dinner: 6:30 pm
6 oz. chicken breast
Salad
Rice

I was too uncomfortable to have a mid-afternoon snack. Oh sigh. As much as I enjoy visiting NYC, I am always happy to come home to my familiar surroundings and clean food.


Training:
Rest day!!! Woohoo!!

I am off to bed early after my fennel tea... I need some recovery sleep.

Any tips out there for bloating?

Q: How do I eat my egg whites?
A: Scrambled, in an omelet with spinach and tomato, or hard boiled

Eating Out in NYC While Prepping for a Competition

So this is Day 3 in NYC. My daughter is at the Joffrey and has begun her first day of classes. My other family members and I ventured off to the Museum of Modern Art (MoMA) after a bit of shopping around the Meatpacking District. Of course with traveling comes the adventures of eating out for all meals. I could only bring so much in my cooler with me since I was going across the border.

Eating:

9:30 am Breakfast (I was extra friendly to my waiter at Pastis. I explained to him carefully twice that I needed my oatmeal cooked with water and an egg-white omelet made with 4 eggs rather than the customary 2)
oatmeal cooked with water
4 scrambled egg whites
2 cups black coffee
500 ml water

11:30 am Mid Morning Snack
black coffee
1 apple (from the hotel)

2:15 pm Lunch
green salad with poached chicken (I was lucky that the MoMA restaurant offered poached chicken which is even better than grilled during competition prep)
500 ml water

7:15 pm Dinner

Training:

Cardio:
Early Morning - empty stomach
30 minutes sprints on treadmill
Stretches

Weights:
Abs and lats
Chest and calves

By the way, my mind is consumed with what kind of design to put on my competition suit. Any ideas???? I visited the Ed Hardy store today to get some interesting ideas.

Okay - gotta run and figure out what to wear for supper.
And hey! The MOMA is hot! Love those Monets, Chagalls and Picassos. Genius!!

Keep it tight!
Tosca

p.s. My pre comp shots are at home. I will upload them as soon as I get back!

Training Dieting Training

Hi Again!
Can I just say, training is getting crazy but dieting is getting crazier. My meals are spaced a pretty regular 2 1/2 hours apart and believe me when it comes around to eating time I am STARVING! As nutty as this lifestyle is I like it. It's a real test of self everything - self discipline, self control, pushing oneself and so on. You get the general idea.

Do you really want to hear what I ate again? Here it is ...

8:30 am Breakfast
1 cup oatmeal cooked in water
5 egg white omelet with tomato
500 ml water
2 cups black coffee

10:30 am Mid Morning
5 ounces chicken
250 ml water

1:30 pm Lunch
2 cups green salad with 5 ounces grilled chicken
250 ml water

4:30 pm Mid Afternoon
4 ounces grilled chicken
shredded carrot, radish, apple salad
500 ml water

7:30 pm Dinner
Green Salad with broken olives, walnuts and olive oil
grilled salmon
steamed zucchini
braised tomatoes
500 ml water
black coffee

Workout:
3 sets standing lateral raise
3 sets bent over lateral raise
3 sets shoulder presses

3 Super Sets bicep curls with cross chest triceps extension
3 sets hammer curls
3 sets triceps behind neck presses

30 minutes cardio

This training was done in the gym at the hotel here in New York where I am now with my daughter as she begins a week of dance training at the Joffrey.

'K, G'night!
Got to get some sleep.
Tosca

Getting it Right

Good Morning All!

It's an early morning for me, 5:30 am! I have to get my morning cardio session in early today because there is so much to do. It is not easy getting out of bed (where I would rather be) when it is dark and quiet and my bed is so warm and cozy but I think of how I want to look on stage and grab my LuLu's anyway.

Treadmill HIITs are over with. I feel great and I am chasing away my thirst with a glass of wheat grass juice. It tastes a bit like drinking a glass of grass but it is the ideal thirst quencher and keeps my skin and body clean from the inside. I simply mix the powder in water and drink.

Here is yesterday's food intake:

Eating:

Breakfast: 6 am
1 cup cooked oatmeal, 2 tablespoons each ground flaxseed and bee pollen
6 egg whites
500 ml water
black coffee
4 fish oil supplement capsules

Mid Morning: 9 am
5 ounces orange roughy
5 stalks raw asparagus
250 ml water

Lunch: 12 pm
Asian chicken salad which is a salad composed of plenty of raw nappa cabbage, salad greens, sesame seeds, grilled chicken pieces and shredded purple onion and carrots
perrier water

Mid Afternoon: 2:30pm
6 egg whites
Skinny latte (yup! a small treat here)
Half apple
2 tablespoons bee pollen
250 ml water

Dinner: 6:30 pm
tempeh stir fry
250 ml water

Bedtime Snack: 10:00 pm
6 ounces orange roughy
12 raw unsalted almonds

Training:

Cardio:
30 minutes on treadmill

Weights:
Leg day

Just remembered! I went for another competition suit fitting. A suit is so incredibly important. A good cut can help a competitor move up in the standings or if the suit is poorly cut, can make your standing drop. It was fun selecting the color of the crystals on the suit and the pattern too. Of course I had to try on a sample suit in front of a full length mirror. This is always difficult but already I can see the hard workouts and dieting are paying off. I'll post the pics. Two weeks in, four weeks to go!

Keep the encouragement coming!

Tosca

Monday and Tuesday

Sorry for the hiatus in posting folks. I had a BUSY weekend. I am plugging away with competition prep and have provided my journal entries from yesterday and today for food and training.

Monday, August 11th:

Eating:

Breakfast:6 am - I had a BIG presentation this morning and had to function properly, hence the early meal
500 ml water
1 cup cooked Ezekiel cereal
1 banana
Black coffee

Mid Morning: 11 am
4 egg whites
Black coffee
1/2 cup blueberries

Lunch: 12:30 pm
5 oz. smoked salmon
1 small raw cucumber
1 small raw tomato
500 ml water

Mid Afternoon: 4 pm
500 ml water

Dinner: 7pm
6 oz. chicken
1 cup mixed vegetables

Bedtime: 10pm
6 oz. egg whites

** Monday was not a good eating day! I had the camera crew following me around on top off the seminar in the morning. My mid morning meal was too late and I missed my mid afternoon meal altogether. Needless to say I was VERY lightheaded.

Training:

Weights: Ab twisting session, arms. 3 different exercises per body part. 10 - 12 sets.

Tuesday, August 12th:

Eating:

** I woke up at 4:45 am this morning and had egg whites and a tomato because I was STARVING and couldn't sleep.

Breakfast: 8:30am
1 cup cooked oatmeal
2 Tbsp each bee pollen and flaxseed
9 oz. wheat grass
500 ml water
Black coffee
4 egg whites

Mid Morning: 11:30 am
4 egg whites
1/2 raw red pepper

Lunch: 1pm
Green salad with olives and 4 oz. beef tenderloin

Mid Afternoon: 3 pm
1 apple
1 egg white
Fennel tea

Dinner: 6:30 pm
6 oz. orange roughy
Zucchini, sweet potato, and tomato stack
Green beans

Training:

Cardio: 35 minutes of running on the treadmill

Weights: I haven't done these yet... will update tomorrow!

Q&A:

Q: What is wheat grass?

A: Juice from very young sprouted wheat seeds. It is a food full of anti-cancer power, it is very hydrating, it is full of protein, nutrients, and it mainly helps to keep the body less acidic especially when you are eating a lot of protein as I currently am while prepping for this competition. It tastes better than plain water, and I feel energized when I drink it!

My weight has currently plateaued at 146 pounds, but this is okay because I know this means I am building muscle. I tend to lean out too quickly and have to limit my cardio.

I notice my pants are loser, but honestly when I tried on my posing suit yesterday I felt pretty disheartened. I have a long way to go! Stay with me!

Friday Morning

Well, it seems we are living in the tropics up here in Ontario... and it's the rainy season. Wow! It has rained incessantly here. Yesterday we actually had a lightning bolt strike through one of our 100-year-old trees. It set off our burglar alarm and the police came flying up the driveway! I wasn't even home because I was at a photo shoot. Phewf!

So here is yesterday's eating and workout plan. I am remembering what it's like to be slightly hungry during these competition preps. Remember, this is NOT year-round clean eating.

Eating:

Wake Up Call: 6:30 am
6 oz. wheat grass in 500 ml water
1 black coffee

Breakfast: 7:30 am
5 egg whites and 1 yolk
1 cup cooked oatmeal
2 Tbsp ground flaxseed
2 Tbsp rice bran oil
4 fish oil capsules
1 black coffee
500 ml water

Mid Morning: 10 am
1/2 apple
5 oz chicken
500 ml water

Lunch: 12:30 pm
Egg white omelet with tomato and spinach
Green salad
Chamomile tea
500 ml water

Mid Afternoon: 3:00 pm
Tea
Green beans, raw (about 12)
10 raw almonds

Dinner: 6:45 pm
6 oz. chicken
1/2 c. steamed spinach
1/2 c. brown rice
3 slices raw tomato

Workout:

Weights: Leg Day!!!!!

Weight:

Starting: 149 lbs. - If you think the scale is everything than check this out - I am 5' 8" and weigh 149 pounds in the off season (think not competing). This would definitely put me in the high end of the BMI, but I have a lot of muscle, and the scale is where it shows.

Current: 147 lbs.

Wow!

Hello bloggers one and all,

Wow! That's all I can say to describe the amazing response I had to my competition plans. Thank you all very much. It encourages me to keep going, especially when I am running low on carbs! Phewf. I will be checking in daily from now on to keep you posted on my eating habits and training routine. Here's what I did yesterday:

Eating:

Breakfast:
1 cup black coffee
6 oz. wheat grass in 500ml water
1 Tbsp rice bran oil
4 fish oil tablets

Mid-Morning Meal:
1 cup black coffee
1 cup cooked oatmeal
2 Tbsp ground flaxseed
5 egg whites, 1 yolk

Lunch:
5 oz. lean beef tenderloin
2 glasses water (500 ml each)
1 Tbsp rice bran oil
Chorophyll
1/2 cup blueberries

Mid-Afternoon Meal:
5 oz. orange roughy
1 handful sliced orange pepper raw
Protein shake
1/2 apple
Water

4:15
1/2 cup brown rice - I was WAY too carb depleted and could barely think straight let alone imagine tackling my workout! This is always a learning experience no matter how many times I 've done it.

Dinner:
5 oz. orange roughy
Handful of green beans
1/2 cup brown rice
Water

Bedtime Snack:
4 egg whites

Training:

Cardio: 45 minutes of lengths in the pool

Q & A:

Sande - Hi Tosca....that is so great to hear!!! You are an inspiration to all of us, especially in the older age group! LOL. I have always been interested in competing but to tell you the truth I don't know where to start...other than the clean eating and activity part. How do you find a trainer that believes you can do it? I am currently 50lbs overweight but I know I am destined to compete on day. Thanks for all that you do. Sande

Tosca - Hello Sande. Thanks for your interest. Find a trainer in your area who has either competed before, or has trained competitors. Ask the staff at local gyms, and ask people who have competed before to help you find the right person for you.

Greg - Hi Tosca- as I read your blog and your new book, I am wondering why you use egg whites... I thought fresh, organic eggs were ok now and that cholesterol from food is not a worry anymore - more to do with trans fats and saturated fat.
Thanks - Greg

Tosca - Since I am preparing for competition every little bit counts. I consume 5 egg whites. If I consumed 5 egg yolks I would be getting MORE than a good amount of good cholesterol. You can always have too much of a good thing. I do have 1 yolk.

I am off for an early-morning photo shoot so I will post more later.

I'm Coming Out.... of Competition Retirement!

Good Tuesday Morning Everyone,

Yesterday was a holiday here in Canada and I returned home from Connecticut after dropping my daughter off at ballet school. So here is my BIG announcement:

I AM COMPETING!

I have entered the 2008 WBFF World Championships, which takes place on September 20th, 2008 in Mississauga. I'll be competing in the Master's Fitness Model class.

Stick with me for the next few months and you can read all about my training and eating (which has already begun).

Eating:

Breakfast:
1/2 cup of dry oatmeal cooked with 1 cup of water
2 tbsp. ground flaxseed
4 egg whites scrambled
1 liter of water
8 ounces of wheat grass

Mid Morning:
5 hard-boiled egg whites
1 yolk
1 sliced tomatoe
Green tea
Water

Lunch:
5 oz. baked orange roughy filet
1 sliced tomato
1 5" cuccumber sliced
6 oz. wheat grass
1 liter of water

Mid Afternoon:
5 oz. baked chicken
1 small apple

Dinner:
5 oz. salmon, grilled
Red cabbage, red pepper, and zucchini stir fry
1/2 cup plain couscous
1 liter of water

Training:

Cardio: 30 min. of HIITs, 30 min running on treadmill

Weights: Delts, back, arms, and abs

I have it on my list of things to do to contact my costume designer, too. Itty bitty, teeny weeny bikini here I come!

TV Day One and More...

I'm glad you have all had a chance to check out the podcast. Seems like everyone is really enjoying this first entry. If you haven't had a chance to listen in, make some time for yourself and curl up with a cup of tea and your computer for an hour of Eat-Clean Info...

I will make this entry quick since I have a big day today. Today is day #1 of camera crews in my house. We're in the initial stages of shooting a TV show... More to come on this later...

Blogger Question:

Greg - I know you recommend Olivina margarine in your book but is there a American margarine that you recommend? Something like Smart Balance, Earth Balance or Canoleo - any of those work?

Tosca - When I wrote The Eat-Clean Diet Book and Cookbook I didn't realize that Olivina is a strictly Canadian product. In it's place you can use a combination of butter and olive oil. I have a recipe for that in my cookbook. Otherwise, any other olive-oil based, trans-fat free, and non-hydrogenated spread will do.

Have an excellent Friday everyone.

Tomorrow I leave for Connecticut to drop off my daughter at ballet school #2 of the summer: The Nutmeg Conservatory for the Arts in Torrington, Connecticut.

Have a great weekend!

Keep it Clean.