It's that time of year again....competition preparation time. AKA dieting. Now some people think of diet as a four letter word (you know what I mean). I think of it as time to be dedicated and disciplined enough to make myself as healthy as possible. It's no secret that eating clean unprocessed foods, and maintaining a lower calorie diet is the best for longevity. However, life is not worth living without some enjoyment and decadence.
        Anyone that knows me knows that I struggle with portion sizes, a love of wine, and a frozen yogurt addiction. So the next 11 weeks I will document my competition preparation and provide you all with some healthy recipes that are both nutritious and delicious.

Low Carb Tuna Salad Wraps
2 chopped scallions
3 cans tuna
1 lime juiced
1/2 green pepper thinly diced
1 tbsp siracha sauce
3 tbsp mayo
3 tbsp fresh chopped cilantro (substitute parsley if desired)
2 slices tomato
1 tsp pepper
pinch salt

The first time I tried these I was blown away. The cliantro and siracha go so well together. Mix the ingredients above, except the tomato which is sliced. Take a collard lettuce leaf or iceburg leaf and place about 1/3-1/2 cup tuna mixture in the lettuce leaf. Add sliced tomato (these are even better with cheese, but this is a no-no at this point) and roll up and enjoy. Serve two to three rolls per person. The recipe should serve 3-4 people and has 15g of protein minimum. You can add cucumbers and experiment with flavours.

The weight loss tips:

• Be hungry! I can tell I'm doing things right when the hunger comes along. You should be hungry between meals, but don't starve for too long! Fill yourself up with high fiber, healthy fats, and protein to keep yourself nourished. Hunger is uncomfortable, but worth it. It means that you are burning fat and your stomach is emptied. This is great for your hormones and insulin levels.
• Do something every single day! Even if it is walking 30-40 minutes a day, do what you can based on your injury level. Weight training 3 days a week and cardio training 4 days is optimal, but anything is better than nothing.
• Swap out bread for lettuce wraps. Don't double carb! If you are having pasta have whole grain, high fiber, watch your portion sizes and do not have garlic bread on the side!
• Up that fiber! Minimum 30g will keep you full and regular. Try Quest bars and Fiber one cereal, and green vegetables like kale, broccoli, and fennel, or potato skins.
• Push yourself. If your workout is easy, chances are it's not doing much to really sculpt your body. Especially doing cardio, push beyond your comfort zone. Working with a buddy or class may help you achieve this. I wanted to quit so many times during my last run, but challenging yourself is the best way to see results and improve your cardiovascular health. If you are older, have heart issues or other health issues consult your doctor
• Eat mindfully and slowly!