Oh Yeah About Detroit!

I almost forgot about the Detroit thing. I am travelling to Detroit to do a few TV appearances. So I am packing my food and things for the trip. And while I am there I will be staying with my big brother Ron and his wife Tammy and their two kids, Ryan and Reid. I am looking forward to seeing them. Wish me well on the drive!

Cheers,
tosca

Getting Ready for Detroit

Hello Everyone!


This day was just stunning! I thought I would start with that. The weather was gorgeous - that perfect fall day that is sunny and crisp but not too cold and not too hot. I took our dogs for a walk along the Bruce Trail. I was fed up with writing and being cooped up in my office and I thought having a walk on the trail would be good for my soul as well as good cardio. So it was a perfect day.


Here is my eating for today:
Breakfast:
3/4 cup cooked oatmeal with 2 tablespoons each flaxseed, wheat germ, Salba
250 ml hot water with lemon juice
250 ml water with 6 ounces wheat grass
1/2 cup black coffee
5 scrambled egg whites
4 fish oil supplements




Mid Morning:
4 egg whites
1 fresh medium tomato
chamomile tea


Lunch:
bison meat ball
1/2 sweet potato
1/2 cup steamed spinach
250 ml water
chamomile tea


Mid Afternoon
5 ounces tilapia
10 slices cucumber
250 ml water


Dinner
2 bison meatballs over spelt pasta noodles and 1/2 cup homemade tomato sauce
250 ml water
chamomile tea
apple


This is my best friend Franca. She does my makeup and grooming for me for EVERYTHING! She is the best and I love her. She is coming to Vegas with me because she is afraid I will wreck my makeup. She's right!







This is the beautiful Jennifer Nicole Lee. She competed with me and shot with me recently. I love her positive energy and strength. No wonder they call her La Tigra! Meowww!


Goodnight ladies and feel free to send questions, hugs or anything your heart desires!
I am listening.
Hugs,
Tosca

Books, butts and Belleville

Hello All!

This picture to the left is a shot of a wonderful fan named Marisa who came to watch me compete a few weeks ago. Shout out to Marisa who is a strong, courageous woman battling her own health issues and coming out strong with training. You rock girl!

It is Monday evening and time to add some details to my blog. I have not forgotten you! Yesterday I drove to Belleville to visit my dancing daughter, Kelsey-Lynn. She and I went to get pumpkins and decorated the front steps of her billet home with them. Things are looking and feeling a lot like fall these days.

Since I was in the car for much of the day it was necessary for me to pack a cooler. So I will tell you how the eating went.

Breakfast on Sunday:

1 cup cooked oatmeal, 2 tablespoons flaxseed, 2 tablespoons bee pollen, 2 tablespoons Salba

250 ml warm water with lemon juice

250 ml water with 6 ounces wheat grass

1 cup black coffee

5 egg white frittata with tomato, basil and onion

Mid Morning:

another piece of frittata from breakfast

250 ml water

hot tea

Lunch: which was packed in the cooler

1 piece tilapia

10 slices cucumber

1 cup steamed broccoli

250 ml water

Mid Afternoon: consumed in the car

1 apple

handful unsalted almonds

Dinner: which I ate with Kelsey

salmon

steamed carrots

3 baby potatoes

250 ml water with lemon

evening: driving home from Belleville

1 apple

handful unsalted nuts

Training: I trained back and chest and did 45 minutes of treadmill work.

Your Questions Answered

Hello ECD Bloggers,
I have been collecting some questions from the comments section and have some answers for you:

Question: What type of nails do I have?
Answer: I use seaweed protein sculpted gel nails. My real, healthy nail is underneath. The seaweed coating simply acts as a strengthening and protecting barrier so my nails look tidy all the time.

Question: What bee pollen brand do I use?
Answer: I like to support local business so I get it from a farm here in Caledon, Ontario. You can also find great bee pollen options online or in the health food store.

Question: Is there a quick yogurt cheese?
Answer: This is a tough one. There are some places that sell strained yogurt, but it is hard to come by. It is a matter of thinking ahead and always having it on hand. I usually by an extra yogurt during my grocery shopping and pop it in the strainer as soon as I get home. It will keep for a week and I can use it in so many things... dips, dressings, frostings, sauces, etc.

Question: Is there a winners list for the WBFF show I competed in?
Answer: There should be a list coming soon to the WBFF website. Sometimes it takes awhile for it to come up, so be patient. Here is the link: http://www.wbffshows.com

Question: What tanning lotion do I use?
Answer: I use Jan Tana Competition Tan and Bronz 'n Glo spray tanning system.

Question: What is a ballpark cost of competing?
Answer: You can go all out or keep it within a budget. Here are some things you will have to pay for: Registration can cost up to $400 depending on the show. You will need 2 pairs of shoes, which can cost up to $100 each. A large cost is the suit. You can splurge on a $5000 bejeweled costume, or keep it modest with a $100 suit. You will usually need a couple of outfits: sportswear, bikini, one piece, etc. If you are not planning on competing on a regular basis I would not recommend splurging on a suit. Your travel and accommodation costs can vary depending on your location. Finally food and training also add cost, but may not be too much more than you already spend on a clean eating and exercise routine.

Question: What body fat percentage did I drop down to for this show?
Answer: I dropped down to 8% body fat and a weight of 138 pounds for this competition. I usually am at 10% body fat and 12 pounds heavier in the off season. For this next show I would like to shave off a few more pounds.

Question: How do I eat my salba?
Answer: I eat the entire seed. It does not need to be cracked. Since I would rather eat my nutrients I usually avoid taking the pill form. However, if this is the only way you can get it down then take advantage of this option.

Question: What are sodium depleting and drying out?
Answer: They mean the same thing. About 4 days before the competition you take sodium tablets to shed water from the body (also called drying out). You also drink distilled water to assist the process. This leaves the skin very tight around the muscles giving you the ripped appearance. This can be very dangerous. Do not take diuretics while doing this. Instead eat a lot of asparagus and keep your mouth wet rather than drinking a full glass of water.

What to Eat on Saturday?? Not a Bird!

Hi All!

It's Saturday and a little gloomy and rainy outside. Regardless of weather training and eating have to go on, although I must admit the jet lag from Europe is difficult to get over.

Breakfast consisted of the usual 1/2 cup oatmeal cooked with 1 cup water. I ran out of wheat germ so I tossed in some Salba and bee pollen. I craved something sweet so I had a banana. It was delicious.

250 ml warm water with lemon juice

250 ml water and 6 ounces wheat grass

black coffee

5 scrambled egg whites

Mid Morning

1 cup pumpkin spice coffee

hemp protein smoothie with 1 tablespoon natural nut butter

Lunch

2 cups salad greens with chopped salad veggies

5 ounce grilled chicken breast

250 ml water

Mid Afternoon

1 bowl homemade turkey vegetable soup (yummy!)

Dinner

3 small Bison meatballs

2 roasted baby potatoes

1 cup steamed broccoli

chamomile tea

Before Bed

probably nothing since I am not hungry.

Training:

Leg Day!!!

We did leg extensions, hamstring curls and squats. Lots of squats with an Olympic bar and plenty of weight.

PS. Curious about the picture? That is my Aunt Corrie teaching me how to kiss their budgie while I was in Holland. It felt really funny on my lips.

Good night all! My legs are done!!

Contest Prep 101 - Round 2

Hi Ladies!



I am back! And here we go with some good old contest eating. I have been super busy trying to dig out from underneath the "Back From Holland" work pile so I have grouped my first few days of eating together. Actually Day 1 was off the rails because I had no food in the house thanks to the trip to Holland but here it is regardless.



Oh, that's me in Delft, Holland standing on a bridge in this 600 year old town. Delft is my mother's home town, where she was born and raised. It is also the town where they make Delft Blue Pottery for the royal family.






October 1
Contest Eating
Breakfast
1/2 cup long cooking oats cooked in one cup hot water, topped with bee pollen and flax seed
4 egg whites, 1 yolk
250 ml hot water mixed with the juice of one fresh lemon
black coffee
4 fish oil capsules



Mid Morning Meal
4 egg whites
1 small apple
250 ml water

Lunch
2 cups spinach tossed with chopped cucumber, tomatoes and shredded carrots, drizzled with pumpkin seed oil and flax seed
1 can water packed tuna
2 whole grain melba toast
250 ml water


Mid Afternoon Snack
protein smoothie with 2 tablespoons flax seed, yogurt cheese, walnut butter and applesauce


Dinner
grilled chicken breast
8 asparagus spears
handful string beans (picked from my own garden)
1/2 baked yam
250 ml water


before bed:
4 egg whites
250 ml water


TRAINING - None, this is a rest day!

Here I am in Delft having coffee in the beautiful sunshine. Aaaahhh! So relaxing!

October 2nd
Breakfast
1/2 cup oatmeal cooked with 1 cup water and sprinkled with 2 tablespoons Salba, 2 tablespoons bee pollen and 2 tablespoons flaxseeds
4 egg whites
500 ml water
black coffee



Mid Morning
Tulsi tea
250 ml water
1 small apple
handful unsalted almonds


Lunch
1 1/2 cups home made Lentil soup
1 spelt rice cake
250 ml water


Mid Afternoon Snack
2 tablespoons yogurt cheese spread on 1 spelt rice cake, sprinkled with flaxseed
250 ml water


Dinner
I was invited to speak at a seminar and was served a lovely dinner of chicken breast roulade stuffed with shredded vegetables and served in a chicken broth that was loaded with chinese vegetables
2 mouthfuls red wine - I did not drink the whole glass because I had to get up and speak!Otherwise I would have had the whole glass!
Dessert was chopped fresh fruit in light yogurt
250 ml water


Before Bed:
nothing - I was too tired to even open my mouth! Still jet lagged.


Training: 45 minutes cardio on the treadmill doing HIITS and trained chest and back




Today's Eating:
1/2 cup Ezekiel cereal over which I poured 1 cup hot water, topped with 2 tablespoons bee pollen, 2 tablespoons flaxseed
5 egg whites, one yolk
250 ml hot water with lemon juice
250 ml water with 6 ounces wheat grass
black coffee
4 fish oil capsules




Mid Morning
1 small apple
4 small pieces roast turkey (I put a turkey in the oven this morning)
250 ml water
tulsi tea


Lunch:
Chicken and vegetable stir fry over rice, no sauce
250 ml lemon water
black coffee


Mid Afternoon Snack
1 small apple
handful unsalted almonds
chamomile tea
250 ml water


Dinner
roasted turkey
steamed asparagus
steamed green beans
brown rice
250 ml water


Training - legs!!!




Here is one final picture for you to enjoy. This is me with a group of the some of the most fit women in the world on the Monday after my contest. We had a group photo shooot with Paul Bucetta and had a blast even though we were all hungry and tired!!

The women in the shoot with me are Tina Rigdon, Melissa Hall, Jennifer Nicole Lee, Dianna, Ashley and Ocean. We are all smiling because someone just told a funny joke.

Good night all! Take good care of you.

Love,

tosca

I'm Back...

Hello bloggers I am back from Holland and ready to go... sort of. Who knew an inbox could get so full and the fridge could seem so empty! I spent most of today trying to dig my way out of mail, fill the fridge, and talk to my kids, all while experiencing serious jet lag. You know all those lovely responsibilities that come with being a mom, wife, and working girl. So before I start keeping you posted on my competition prep again (remember, I have another one coming up at the end of November in Vegas) I have some photos to share with you from my trip. Enjoy!





Here I am with my girl. We had our first meeting at the Bruine Boon – which is like the Starbucks of Holland. In the little town of Leiden there are mostly students so everyone is out and about laughing and talking and consuming massive quantities of coffee. The absolute dessert to have with your coffee is not a muffin but Dutch appeltaart – that is Dutch apple tart. Yes I had some and is absolutely delish!


Here are my mom, Tina, and my hubby, Bob, standing my the canal after dinner. Kiersten enjoyed a wonderful dessert made with strained yogurt (that’s yogurt cheese folks) and a fig jam. It was so good it apparently won an award in a recent foodie competition. I did not have it, I had a bowl of strawberries. This little restaurant is called Zout en Peper – that is Dutch for Salt and Pepper. This were also the first Dutch words I taught my girls.



Here's a shot of the typical Dutch windmill. We saw tons of these on train ride to visit my family members in their respective parts of Holland, including Delft, home of the beautiful blue and white pottery.



Here's my hubby, Bob, trying out the bike and doing pretty well. This is Holland's primary form of transportation and one we used almost everyday, aside from walking and the train. I think we have it all wrong here in North America.