Guest Blog: Mel- Fit Wife, Fit Mom

Guest Blogger | Mel Spampinato

Fit Wife, Fit Mom

Today I asked Mel Spampinato to share a guest blog post with you all!

Mel is a foodie, a fit wife, a FIT Mommy, and is in the process of forming her own company @FitFuelOC! FitFuelOC offers healthy, prepared meals to the Orange County (California) area. TOTAL Mom-preneur! 

I am completely inspired by Mel's determination and drive. 

She is down 45 pounds and just competed at the WBFF LA show in April. Oh, did I mention she has 4 children ranging from age 12 to 1?!? 

I enjoy following Mel's journey because she is real and honest about her life juggling 4 kids, a husband, a new business, and managing a household.... She does it all while keeping health and wellness as a priority for her family! Here is what she has to share with you all today!

Who doesn't know about McDonalds???.... 

Let me start from my 'beginning' as a young Mother, age of 24, I felt the need to give my child this treat of a fast food meal  not realizing the mental connection I was creating. Are these foods really a treat? Why would I associate the term treat with this food? Maybe because it came with a prize!?! 

I think as THE mother of my children it's 100% up to us (my hubby and me) when we choose fast food options although I well know this isn't a healthy balanced meal. With a busy schedule and husband that works some very very long hours, sometimes a drive thru is just my easiest decision.... However :-) I do prepare the majority of our meals and always work to make sure they consist of balance, flavor and freshness. 

I have four children ranging in age from 12 to 1, so we have multiple levels of 'sophisticated palates'. Our preteen son could live on cereal and plain hamburgers. My second and fourth daughters are very similar and my least picky eaters, they love their fruits and veggies. My four year old has good and bad days, asking for chips but will take cucumber slices in a heart beat. 

Learning to have a pantry/refrigerator stocked with easy, healthier snacks is so important. They are growing, using all kinds of physical and mental energy throughout the day which all burns calories. How we refuel their bodies determines how they act basically. It's simple and true for us adults as well. When any of my kids is 'crashing' it's pretty safe to say it's their blood sugar dipping too low (or maybe a nap :-) ). This is when the stocked kitchen becomes a treasure hunt. What to choose and why is something they need guidance on. High sugar snacks will create a spike and increase energy, but leads to another crash. It's best to provide food that sustains energy and keep their tanks running. So on a treasure hunt we go....and we TALK about what they want and why or what we can fix together  

We regularly chop up veggies so they are easy to grab and my older two have a quick fresh snack for school lunches. I encourage my kids to help me cut up their own snacks as well, when they do the prep they are always more likely to eat it. :-)

Today we prepared our version of a very well known breakfast sandwich ;-) ;-) which got the cereal king to have an egg (brain food) :-) .... I decided to break down the nutritional value so he could see it for himself - always an opportunity to educate them, after all they will be adults soon enough making all these decisions without our guidance.

And thus we return to my question - who doesn't know about McDonalds???.... Obviously we do, hence our breakfast :-) ... We are all exposed to unhealthy foods (drive thru or home convenience items). But if we don't prepare and plan ahead those 'easier decisions' seem to become more of the standard as opposed to an exception. 

It's a personal choice how we educate our kids but primarily we lead by example! How do I do it many ask... That's how! It's like the old saying 'what's good for the goose is good for the gander' and my little geese follow this Momma Goose on our fit, healthy lifestyle journey!

Xo, Mel

Instagram: @MelsFitLife

Want more?!
I would love your feedback! I love bringing in guest bloggers to help my readers! If you have a question or suggestion for another topic, please comment below or contact me!

Are You a Breakfast Skipper?

Are you a breakfast skipper?!? You know, the person that skips breakfast everyday, most days, or some days? I have heard people tell me that they skip breakfast either because they are too busy, they aren't hungry, or they are looking to lose weight.

I want to share with you all the importance of breakfast and why you shouldn't be a breakfast skipper.

Skipping meals, especially breakfast can lead to weight gain. People who skip breakfast tend to eat more during the day. Eating breakfast in the morning breaks...the fast from sleeping the night prior. Also, it is like giving your car fuel before you start to drive away. Your body is fueled by food, so not fueling it properly makes your ability to functioning properly difficult.

Skipping breakfast will lead to hunger... hunger can mean mood swings, lack of focus, jitters, etc. No one likes a grumpy face at the office, right?!? I say you choose to eat breakfast in the morning and then offer a smile on your way to the office! :)

You should view breakfast as an energy source and a way to kick start your metabolism each day. No, the donuts or bagels in the break room at the office don't count. Choose healthy, well balanced breakfast options when you are getting ready to start your day.

How about this...
3-4 scrambled egg white, 1 cup strawberries, 1/4 cup of oats
or
a few chopped up pieces of steak from last night's dinner, 3 egg whites, and chopped bell peppers to make a fiesta morning omelet?

Skip the donuts, bagels, and cereals!! Search for protein as one of the components of your meal. Protein isn't just for bodybuilders or athletes! Eggs, chicken, lean steak...getting enough protein is essential to reserve lean muscle mass and it keeps you feeling full while encouraging fat loss! Grabbing a banana or a bowl of oats is not sufficient and leaves your body wanting more.

In all of your meals, look to balance them with a lean protein source, a healthy fat (unsalted nuts, coconut oil, avocado), and a complex carbohydrate. Nourish your body with more than a bowl of fruit by itself or the granola bar shoved in your "food drawer" at work!

What are your favorite go-to meals in the morning?!

Do you have a particular meal that takes you 7 minutes or less to prepare in the morning?

If so, please share!!!

5 Tips for Starting Out

I feel like so often in the fitness industry we talk about and provide tips for those who have already started on their fitness journey. What about those that are just starting out or those who are heading back to the fit life after a long stretch of time off?

Starting anything for the first time can be scary. Think about the first time you went to get behind the wheel of a car as a teen! Scary, right?! You were embarking on a new journey and the unknown became scary! Look at you now though. Most of us are great drivers and we get behind the wheel without much thought. Now apply that journey to YOUR health and fitness. Of course it is scary at first, but you learn fairly quickly how to make progress. If you are determined enough, you can make great progress within a matter of months.

Ready to start?!?! Here are 5 tips I think are important to follow if you are just starting out or coming back to the health and fitness world after time off.

1.) Find someone reputable to teach you skills to set you up for success! Investing in your goals is my #1 tip to people. Trust me, it doesn't have to be expensive! You should seek to meet and interact with people who are well educated or well versed in the field of health and fitness. Find someone you admire or look up to and start to pick their brain. I personally prefer someone without an ego, someone who is humble and down to earth. It makes it easier to connect and open up to them.

You will find that learning from someone about health and fitness is less expensive than you think. You might even find that it is free!! Yes, free! People that understand health and wellness are usually eager to give to others without expecting anything in return. Passion is what fuels genuine,  reputable people in this industry. Ask for a few tips, advice, or even ask for a few demonstrations in the gym. BUT don't take advantage of their willingness to help you!

2.) Think of something you will enjoy! If you think you will enjoy swimming, yoga, or jogging, try it! Don't be afraid to get out of your comfort zone! Groupon offers GREAT deals from local fitness studios in your area. Search and see if you can find a yoga class or a spin studio. Consider a community walking group or find a hiking trail near by.

3.) Take progress photos on your first day!!! I know this seems like a very difficult task, but I promise you it will help keep you motivated. Be determined to be better than your "DAY 1" pictures! Watching your body transform is the best way to keep you motivated.

4.) THROW IT OUT!! I am so serious when I tell you, GET. RID. OF. THE. JUNK! There is no need to keep a stash of cookies and candy in your desk at work or a bowl of sweets and treats in the pantry! I promise you, I have been there done that! Pull it out, get rid of it, and commit to change TODAY! It is so disappointing for me when I hear people say, "I just can't throw it out because of XYZ..." I have yet to hear a good enough excuse for "needing" a tub of ice cream in the freezer or a box of cereal. For a lot of us, it isn't not working out that throws us off track, it is out nutrition. Throw out the things that get in the way of your goals. I PROMISE you, you will always be able to go get your favorite sweet treat OUTSIDE of the house. Target and the grocery store are stocked full, they won't be running out of cookies or chips any time soon!

5.) Select 1... repeat after me...1 day a week or month to weigh yourself! Stepping on the scale daily isn't the secret to knowing how much or if you are making progress. So many factors go in to that number on the scale. Water, stress, certain foods, sleep... they can all move that number up or down... it's not just fat that does that, so don't set yourself up to lose motivation! I encourage people to get rid of the scale and break the habit of needing a scale to validate your progress. Pay attention to how your clothes feel, how does your skin look, how do you emotionally feel?!? Those are all factors I pay attention to BEFORE I worry about the number on the scale.

I hope these tips help those starting out, but I also hope this helps those who are stuck in a rut. Believe in what is possible...You really can do anything you set your heart and mind on!

Fuel Your Better

Hello there!!
I have to tell you I am so incredibly amazed by how many people are so supportive of me on my journey! :) Everyone is so sweet and supportive on social media! I love it! I just wanted to quickly say THANK YOU!

Just recently, I was given the opportunity as a Sweat Pink Ambassador to review Vega Sport products! I tried the Vega Sport Performance Protein and the Sport Bar!! I am excited to share with you my review, but I am really excited that this review came at a time when my mission is definitely to fuel my own better!

First, I am always an advocate for whole, real foods whenever possible. Too often I see people consider a bar or protein shake as way to replace 3 or 4 meals a day. I never suggest this to any one who asks for my opinion. However, I do understand that life doesn't always allow for a meal made up of several complete sources of food. I too grab a bar or quick protein shake when I am in hurry and failed to prep all of my meals. For those times when life gets the best of us, seek better quality products to fuel your body. I encourage you to read labels, know what is inside the bar or shake you are going to be consuming, and make sure you check the nutritional facts before you chow down. Always take the time to research what fuels you best, but I believe I have stumbled upon some great products to share with you all!

On with my review... 

I was so pleased with the Chocolate Peanut Butter Sport Bar! It is a new flavor and it taste great! Sometimes I find bars are chalky tasting or too dry. This bar is far from that and I particularly enjoyed that it was sweet, but not overwhelming like a lot of bars I have had in the past. The bar has 15 g of complete, plant-sourced protein. Non-GMO, gluten free, and made without artificial flavors, colors or sweeteners. I personally love it and cannot wait to try the other flavors Chocolate Coconut and Chocolate Mint.

My take on the vanilla protein powder was a little bit more trial and error than the bar. At first I tried the Vanilla Performance Protein by itself with water and a tablespoon of UDO's oil. This is how I always enjoy my shakes post workout! Eeeeek! Not so great! The consistency wasn't what I was used to, BUT because of the benefits of the product, I was determined to find a way to enjoy it.

The protein in the Performance Protein is made of a plant-based source of the amino acid, Tryptophan. Honestly, I read that and thought... "Like Thanksgiving Turkey?!"... :) Anywayssss, I continued reading that Tryptophan is a key component of serotonin production... Vega's website describes this as the feel good hormone! Okay, okay...still listening... :) the serotonin in the tryptophan helps with the mental aspect of recovery! OH, I LOVE THAT!!!

So, here is what I did to solve the problem I had earlier... 1.) I used my unsweetened almond milk instead of the water, 2.) a blended it with a few strawberries... done!! :) so much better than my water and UDO's oil combination from the day before. I am going to assume the chocolate and berry flavors might be a little better than the plain vanilla, too.

I enjoy Vega products because they are plant-based and nutrient packed foods. "Our passion for plant-based nutrition is as much about empowering health as it is about supporting the health of our planet."

Have you tried any Vega products yourself before or currently?

I would love to know what some of your other favorites are!!

What's Next? Video Blog

Hello there! 

Well, my first attempt at a video blog post only took about 5 hours to figure out! eeek! I promise I am going to get better at this an figure out how to get better quality videos up on my blog! This video did not go up as planned, but I wanted to follow through with what I said I would do. 

In the meantime I wanted to post what competition I will be doing next! After competing two weeks ago in Los Angeles and placing top 10, I have given a lot of thought to what stage I will take on next! So, here is the answer to the question

"what show are you doing next?!"

Watch on YouTube

I am looking forward to working on projects that will help others pursue their own goals and dreams! I will be launching a new website soon, posting product reviews, hosting giveaways, and sharing more tips and advice. You can expect a monthly newsletter from me with new recipes, articles, and information. Also, I am currently in the process of writing my first series of e-books. I have quite a bit to accomplish within these next few months, but I am excited to offer more of what I know and what I have learned to other people!

Please feel free to Contact me here! Follow my blog with Bloglovin

How to Make Cauliflower Spanish Rice

My plan was to gather more pictures and post this recipe early next week, but I had so many people ask me for the Cauliflower Spanish "Rice" recipe... I JUST HAD TO POST IT NOW!

Yes... for those of you who think I made a typo... I said Cauliflower Spanish "Rice"! At first when I heard "cauliflower rice" I turned my nose up... I decided to try Cauliflower Rice last week plain... WOAH, BABY! So good! I began to think of alternatives!

This amazing grain-free... dairy-free recipe is a tasty alternative to Spanish Rice! I had the leftovers today for lunch, also

AND. I. AM. HOOKED!!!

It was paired with garlic, cilantro balsamic chicken tacos on coconut flour tortillas... it was Cinco De Mayo dinner... how appropriate, right?!


Garlic, Cilantro Balsamic Chicken Tacos on Coconut Flour Tortillas
with Cauliflower Spanish "Rice" 

I remember my Mom making boxed Rice-a-Roni ((Sorry Mom!)) Spanish Rice when I was growing up. She would add a can of stewed tomatoes and I would go back for seconds...thirds!! It honestly was one of my favorite side dishes. Well... here were are... a healthy version of one of my FAVORITE foods! I won't keep you waiting! You're welcome...

Cauliflower Spanish "Rice"

1 Tablespoon Coconut Butter
1 Sweet Onion-Chopped
2 cloves Fresh Minced Garlic
1 small-medium head of Cauliflower
1 Teaspoon Cumin
1 Tablespoon Coriander
1 Tablespoon Fresh Oregano
1 Teaspoon Sea Salt
2 Fresh Tomatoes-Diced
1/4 Cup Fresh Cilantro-Chopped
Juice of 1 Lime

First, "rice" your cauliflower... Add the florets to a food processor ((remove outer leaves and remove all stems)). I put a hand full of raw florets in my Ninja Blender and pulse until the cauliflower looks like rice. Do not "blend" it for a long period of time... it will get mushy. I dump the "rice" in to a bowl and repeat until all of the florets have been "riced".

Saute the onion in the coconut butter over medium heat in a large skillet. Add the minced garlic and saute them both until the onion is translucent.

Stir in all of the spices and salt. Mix well. You can add a little water if the mixture is dry or difficult to stir.

Fold in "riced" cauliflower in to the onion/spice mixture. Cook for about 10-12 minutes stirring frequently to keep the "rice" from sticking or burning at the bottom of the pan. Cook until the cauliflower is soft.

Add in the tomatoes, cilantro, and lime juice. TURN OFF THE HEAT and stir the mixture. Let the rice mixture sit just a couple minutes to allow for the lime juice to soak in!

OH! HELLO CAULIFLOWER SPANISH "RICE"!!

I LOVE YOU!

 

Please try this recipe and provide your feedback below or email me! You can find my contact information and social media links in my "Contact Me" Page!!

Fresh Guac

 Happy Cinco De Mayo!!

Today I am quickly sharing my homemade, fresh guacamole recipe for all of you to try today, tomorrow, and any other day you feel like being festive!

 

Guacamole is one of my favorite foods and especially love it with chips and salsa!

With a few simple ingredients and a little smooshing, you too can have fresh guacamole in your hands...well in a bowl... but you get what I am trying to say!

 

Fresh Guac'

3 medium avocados

1/4 cup fresh, chopped cilantro

fresh squeezed juice of 1 lime

1/2 Tablespoon Garlic Powder

Sea Salt and  Pepper to taste

• Cut the avocados in half and scoop out the centers
• Mash the avocados in a bowl with a fork until the avocado is the consistency of a chunky apple sauce
• Fold in all other ingredients
• ENJOY!