What my high-carb, low-carb breakfasts look like!

Hello amiga/os!

When people find out that I am vegan/ whole foods, plant-based they ask me 1) where do I get my protein, 2) what do I eat...I just want to share what my contest-prep breakfast (meal 1) looks like. I am at a point where I am cycling carbs, which means that in order to burn more body fat and achieve that tight physique ready for contest day, carbs should be consumed in high, regular and low proportions during the week - then starting the cycle all over again.

High-carb days will provide the most energy for that day. On high-carb days, workouts are usually  longer and more intense. Low carb days are hard because the energy levels are low, but the point of this is that the body will use fat as a source of energy when carbs are not around, thus helping you lean out.

Please note that this "cycling" of carbs is intended only for people trying to lose those couple of pounds of fat (busting a plateu) or leaning out for a competition ONLY! Also, this diet needs to be carefully planned out - you have to know what to eat/not eat, at what times and which days.

Here are my high-carb and low-carb options as I prepare for my show:

Yesterday's high-carb day breakfast

• 1 or 1/2 banana (conventional, we'd rather buy conventional bananas (when Whole Foods organic are not available) than buy Dole organic bananas
• 1/2 cup cooked organic quinoa
• 1 tbsp. organic coconut oil
• 1 scoop raw plant protein
• A few dashed of organic cinnamon and organic stevia
• 1 cup of organic and fair trade black coffee

 

 Today's low-carb day breakfast:

• 6 organic dinosaur kale leaves (about 1 cups)
• 1 handful of organic spinach
• 1/2 organic cucumber
• 2 organic celery stalks
• 1 small cube of fresh organic ginger
• 2 organic strawberries
• 1 tbsp. organic coconut oil
• 1 scoop raw plant protein
• Organic Stevia for sweetness
• < 1tsbp. chia seeds

 

A very low-carb diet regularly is NOT recommended for the regular healthy person who does low-to moderate physical activity . This "carb-cycling" method works only for athletes and people who engage in high intensity physical activity and are preparing for a competition and should not be used for long periods of time because it is unsustainable. Depleting the body from this vital nutrient (carbohydrate) for too long depletes energy levels will leave you feeling weak, tired, lethargic and very irritable. 

This diet I'm following is only to prepare for my competition this Saturday (whoo-hoo!). I've been crab-cycling for the past 3 weeks, and I have no intention of doing more of it, lol! After my bikini show, I'm going back stage and to eat a large bowl of cut up fruit and rice cakes with peanut butter to get my carb fix (the PB is just because I love it :-P !

Love,

Bea

Standing Up to Sexism: A Small, Yet Significant Conversation

After my workout this morning, I was all showered, clean and crisp with a smile on my face and ready for a great day!

In the parking lot noticed there were two men standing chatting nearby. I was putting my stuff and organizing it in my trunk when I heard one of the men say something in my direction, but I ignored him. Then to get my attention he said, "Miss..." Clearly he was talking to me, so I looked up and he said, "You're getting buff!" I looked at him like, what? (but what I really was thinking was 'oh, no, another pendejo'). Then he went on and said, "You have nice arms, there."

"Oh, thank you." I said with a smile and started to re-fill my shaker cup with water.

"I saw you doing guy push-ups in there."

"Guy push-ups? Which one's are those?" At this point I was thinking, wow - what a sexist thing to say and waiting to see what he said so I can set him straight on that one.

"Oh, you know, the real push-ups - not the girl kind."

"So are you saying that girls can't do push-ups? I can do them." I said to him with a smirk on my face, but looking at him straight in the eye and I continued, "Girl push-ups, that is so sexist. That is saying that girls can't do push ups.


"Oh, well...many girls can't..."

"I know, but to call them girl push-ups is sexist," I said loudly, clearly and firmly as I looked at the both men. At this point, I was so glad I said that and I felt fierce in defending women, yet I kept calm. On retrospect, I could have added: "There are many men who can't do push ups either. It doesn't depend on one's gender, but on physical fitness." What was said was already said. I'll hold this comment for the next time ;-)

"Uh...that is sexist?? Uh..." He said with a dumb look on his face. I knew he probably had never been told that by a woman and he did not know how to react to me. I felt like "Ha! Got you, you sexist man!"

Then the other guy butted in by saying, "Uh...Well they have always called them,  girl push-ups."

"Well that is sexist. We gotta change that, right?" I said looking at him in the eye.

"That's what they're called," he continued.

"No they're not. I don't call them girl push-ups and I don't think we should call them that. Women can do just what guys can."

Then they went on to talk about how girls should lift heavy and I said that because of "comments like that women are not in the weight room and I would like to see more of them lifting."

Anyway, what I am trying to say in this blog is that this conversation gave me the opportunity to speak up about this sexist remark, stereotype or whatever you wanna call it. These men had no idea they were talking to a feminist woman and who is strong inside and out. I felt so confident in what I was saying and ready to speak up on behalf of many women. I just kept on reminding myself to stand tall, be clear and not take my eyes off theirs all while keeping my cool.

Wow, this is only a small situation, but I feel that I can do this again. I can and will speak up AGAIN and again each time I hear sexist, racist, homophobic, or anti-immigrant comments. I will continue stay true to myself, stand up for my values and beliefs, and for people who are attacked.

Love,

Bea

My co-worker who is a medical student just diagnosed me with a drop in glucose! It's true!!

This morning after meal #3, my female co-worker offered me some whole wheat crackers. I said, no, thank you -- of course -- because I know that, not only is this type of food not allowed, but that I really don't want it because of the poor nutritional value (when I compare it to my contest-prep diet of tons of veggies and greens, healthy fats, low-carb and very little fruit). I don't know what happened though....I fell...I ended up having 5 crackers! The serving size was 3 crackers with 70 calories and 35 of them being fat! I didn't even bother checking the sodium or carb content - how careless of me. As it turns out, these crackers are high on GI (glycemic index http://whfoods.org/genpage.php?tname=faq&dbid=32)



I felt very lethargic and it was hard to focus, so I took a break and went for a walk to breath fresh and get 2 minutes of sunshine (NOT enough, right? Since I have darker skin, I need a minimum of 30 minutes a day to get my dose of vitamin D!) As I walked I wondered, why the heck did I crave the crackers?! It wasn't so much about feeling guilty, no. What I ate, I already ate, so what. After eating the crackers though, I asked myself, why did  "craved" them?? What is missing in my diet? Are greens not enough? I noticed that my tummy got bloated right after I ate the crackers and no longer craved my lunch (big salad). It's 1:33pm now, and I was supposed to have my lunch at 1:15pm. I'm not hungry :-/

When I got back to my desk I mentioned it to my coworker who is a med student and he said "it's your glucose, it dropped." And I was like "YEAH! Oh my god, those crackers threw me off!" My body recognized that this food was no good, spiking my blood sugar and then I had a drop in glucose....Wow, our bodies are SO amazing! Since I became vegan, and more recently as semi-raw vegan, I am noticing how sensitive my body is to "junk" or foreign foods. I best be careful what goes in my body so I don't have crappy moments.

Love,

Bea

Since I started working with my vegan coach I've noticed a huge difference in the way I feel and the way my body looks!

Ever since I started working with Sofia (my raw vegan coach) I have noticed a difference in the way I feel and the way my body looks. I love working with her, I feel we are on the same wavelength and it feels good to to feel alone in this journey :) This lifestyle (both raw vegan and competitions) as well as being in a good state of mind while appreciating my body like I never before is the most amazing thing I have chosen to do in my life...

Since Sofia provided me my meals plans I have been eating more greens. Last week, for the first time I had mustard greens, cooked, and they were so delicious! I added collard greens, kale and spinach, cucumbers, celery and strawberries to my shakes and they tasted so yummy and were so filling! It was unbelievable, I thought that by drinking shakes I'd be super hungry and surprisingly I have not, wow!

My carb intake these days have been mostly low and a couple of days a week they should be high.  My high-carb days are Tuesdays and Fridays, when I work legs, my larger muscles. I no longer have oatmeal as my first meal, but quinoa instead - on high carb days only. On low-carb days I have my green protein shakes, yum!

 This past weekend, however, I did eat a few slices of bread - and it did feel good :) (Last night we had sandwiches at my sister Laura's for dinner :-P And today, I am back to my regular meals! This morning I went to Whole Foods and bought my green veggies (powder), liquid chlorophyll and Yerba Mate and Green Tea tea bags! It makes me so excited to fuel myself with power foods. I don't mind spending $50 on food and not shoes or clothes. I don't need much material things; I just need just my health, sanity and lots of love :)

This is what my meals look like today:

Meal 1) 1/2 banana; Green kale smoothie with protein powder, strawberries and ginger

Meal 2)  1/2 banana; protein shake with 1 coop of greens; 1 oz. almonds (After this meal, I've been sipping on water with liquid chlorophyll to help me with digestion and vitamins and mineral  absorption)

Meal 3) Large, green salad with 1/2 cup black beans and vinaigrette (lemon juice, 1 tbsp. balsamic vinegar, 1 tbsp. coconut oil and 1/2 tsp. agave syrup)

At 3:45pm I'll have Meal 4) Protein shake + greens

Then dinner at 6:30pm - which will consist of asparagus and I am not sure what else, lol!


These past few days I have felt amazing inside and out since I started working with Sofia. Not only has she provided awesome vegan nutritional information and workout advice, she is so supportive and believes in me. She really believes that I am inspiring others, much more as a vegan :) My body feels great and it looks great :) I honestly feel my abs are coming out, more and more every day...I never though I would witness the wonders my own body can do to discover itself.

I started blogging this a few minutes ago because I felt sad.  I felt weak...I am weak. As I said, my diets are low-carb and with that comes the low energy...It's crazy how even though I say I feel amazing, my body feels weak and I get sad. I also notice that my mind is not able to focus much. I've been working on writing my thesis and I feel my ideas are not flowing! Ugh, I really don't like that! I got the job description for a job I was offered and I am exactly who they are looking for and I'd be delighted to do it! But I didn't get excited. I had a blank stare....It's tough not eating carbs, but I know this is only temporary because after show day my diet is going back to eating of them, including tons of fruit! ..It's crazy how carbs have a great effect in our daily energy levels and thinking. Wow.

Yes, I still feel a little low...I admit I have some feelings of insecurity. I know that when I fuel with carbs again, I will be back to being the b-z, hyper, social, happy, bubbly butterfly I am! I guess I feel insecure because I am beginning to compare myself with other amateur and pro competitors, some of whom I know and look amazing. It's so silly of me to do this. Facebook makes it easy to look into other people's lives -_- Then I snap out of it! I cannot continue to compare myself to others. I've never been like that and I cannot start now just because I am low on carbs, how ridiculous! I just use these images as inspiration and motivation to be my best self! I do not care about others' journey or how they get it done.

This is my life. I am living it and loving it to the fullest. When I feel low I need to remind myself of who I am and what I stand for. This is my journey, no one else's - I am creating my OWN path. It helps me to think about my accomplishments and the things that make me ME, and that make me special, including my vegan diet. Yes, this diet is of love, compassion and peace <3  It makes me feel BEAutiful <3


Love,

Bea

3 weeks out!

Last week on Wednesday I came home to find my bikini had arrived in the mail! It's gorgeous! I tried it on but my gut/ belly was sticking out! I did try it on at 9pm at night and so of course my body was exhausted and full of water! No worries though, because I know that by competition day I will have dried all the water out of my body and I will look great!

I take weekly pictures of my progress first thing in the morning when I wake up. At this time of the day my tummy is the flattest and my body doesn't hold any water (8 hours lying down and no water) so they way I look is close to what I will look like on competition day :)

(Oops, I forgot to suck in my stomach in these side pics and stick out my booty, hehe)

I forgot to stick my butt out for this pic - I guess I was still sleepy ;-)

 

Only a few more days to go and show time! In the mean time, I am taking one meal at a time and doing my best. Today is a low carb day so no oatmeal, quinoa, sweet potato, or fruit :( I already had my banana in my mean, green shake I had for breakfast - no more fruit. That's okay, I can handle it.

Yesterday was supposed to be a low carb day too. I was doing good all morning, but by 3:30pm I messed up. I confess that I had a high carb meal....I was so weak all morning yesterday and I realized Bret forgot his lunch at home.... I took a peek inside his lunch pail and found this: a sandwich (2 slices Ezekiel bread, tons of PB, a whole banana sweetened with lots of agave syrup)! I said, "Ahh, I'm going to cheat." And I ate it! Afterwards, my stomach got puffy :( Oh well....I did enjoy it :)

Sofia provided me a meal plan for the next few days consisting of lots of greens. My leafy green uptake is so high and it's delicious! On Friday night for dinner an Saturday min-morning I had mustard greens. Mmm, they were so good! To make sure that my body is absorbing all the nutrients from the green foods I am not supplementing with spirulina. I also need to buy chlorophyll drops to add to my water through the day. 

Additionally, I am drinking warm water with lemon upon waking to help with my digestion and flush toxins. The supplements I'm taking are: 

• Muti-vitamiun (1 cap after meal #1)
• Glucosamine chondroitin ( 2 caps after meal #1)
• Spirulina (after meal #1)
• BCAA's (braich chained amino acids) (2 caps 40 min pre-workout; 2 caps immediately after workout)
• Glutamine (2 caps immediately after workout; 2 caps before bed; 1 sometimes at any given time during the day)
• Pre-workout supplement (for energy and focus) (40 minutes pre-workout)

I only take these supplements just to make sure I get what I need, but I am hoping everything comes my diet!

So here goes another day. Gotta live it to the fullest and love it.  I must stay focused and be productive. First things first, Bea. Get it done!

Love,

Bea

24 days out from my 3rd bikini competition and I am stoked!

Wow, I am 24 days and a few hours out from show time! Little by little I am getting things together. I ordered my bikini this past Saturday! It'll be in my doorstep by this Friday! Yay! I can't wait to try it on! I've been practicing my walking and posing on my 5" clear heels.

I contacted a raw vegan bikini competitor (!) -- my friend on Facebook, who I now call my coach :) Sofia is helping me with my nutrition for these next 3 weeks and is also providing specific workouts to focus on my areas that need a little bit more work to be bikini stage ready! This is her picture, this is what a raw vegan bikini competitor looks like from the back side!

At this point I have already have what I have. I don't think I'll gain any more muscle, where? anyway. At this point the goal is to be extra careful with my food making sure I minimize sodium and sugar as much as possible so that slowly I lose body water and my abs pop on the stage.

The most challenging for me right now is making sure that I am keeping balance in my life: body, mind, heart and spirit.

• For the body, I gotta eat well and not eat any cheat meals, no matter how "healthy" they seem. I am down to 1 fruit a day, and my choice is a medium-sized banana: 1/2 at breakfast and 1/2 post work-out. Bananas are so delicious! I so look forward for my breakfast tomorrow morning! :) I gotta stay disciplined and plan-out my meals and pack them in advance.
• For the mind, I need to get on task and continue working on my thesis. I need to move forward on that baby. I need to read tons of articles (books for fun too!), write, plan, and organize. I also need to make sure that I get my 7 hours of sleep a night, yes, that means penciling sleep on my calendar and following through.
• For the heart, my relationships with my loved ones. I cannot neglect these special bonds I have with my family, including Bret. They are my greatest source of support and love. Each time with them is an opportunity to enhance and strengthen our relations. One skill I am working hard at is becoming an empathic listener, and that is hard.
• For the spirit, I engage myself in causes I believe in and I am outspoken about it. Recently I've been working more around single payer health care with various groups and I enjoy it so much. Also, my veganism is my activism and my contribution to this world by reducing my carbon footprint.

It's all about balance, keeping a good attitude and enjoying the journey! Every day is a blessing and every day I move forward. Si puedo, si me lo propongo - y me lo propongo! (I can do it if I intend to and I intend to!) Buenas noches!

Love,

Bea

I now call myself 'vegan' - here's why!

A friend of mine sent me a message on Facebook and I decided to share my response on this blog entry!

"Hey BEA!!How are you love? I noticed you are calling yourself Vegan now, the last time we "talked" (Lol) you said you didn't like to call yourself Vegan! Just curious on what changed your mind!" 

• 
  

  Beatriz Sosa-Prado
  
  

  
  

  • Hi _______ !
    
    
    .....You're right. I didn't call myself vegan before, I preferred to say "I have a plant-based diet" but I feel that may not be clear enough about what it means.
    
    When I say "plant-based" if feel I have to provide a long description of what is is and it is much easier to just say "vegan" because essentially, that is what it is...
    
    Using the term "vegan" to describe me is something I had to be comfortable with and I am getting there. I think that by promoting this type of lifestyle is advocacy for human health and the health of the planet.
    
    I realize that this type nutrition is not ideal for everyone (many people love their meat and/or cheese!). Although I personally think that it would be beneficial for everyone to adopt, I accept that we all choose to eat differently and there is no right or wrong way. What I do promote is eating less of it.
    
    I am an activist for many issues, and this is one of them. I am very against the US (so-called) Food, Fast-Food, Health Insurance Industries and though VEGAN living I am being an activist.
    
    
    I also realized that by using my body to be a 'walking billboard' of health There are so many myths about vegans not getting enough protein, etc. But it's not true. I love dispelling myths.
    
    

    

     

    
    __(friend's name)____, I appreciate your curiosity and for asking me this question. I don't ever want to give people the wrong impression- and many people get defensive and don't like when people talk about veganism/vegeterianism. But it really is about a movement and changing the way we look at food and eat it.
    
    This country is facing devastating health problems and to be honest (as a public health professional, in training) it is scary. So why not "be the change you wish to see in the world"?
    
    Thank you for all the beautiful words. They mean so much to me.
    
    Love,
    
    Bea