| Archives February 1, 2010
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Lisa Faria was the
winner of the 2009 SAF Ottawa Elite Challenge competition. Lisa eats clean all year and
says that this healthy breakfast meal is quick and easy to prepare. |
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Hard work and determination paid off for Lisa Faria last
year when she ended her competitive season with a win at the 2009 SAF Ottawa Elite
Challenge competition. So how does the newest SAF Elite superstar start her day? I
recently caught up with Lisa to get her favorite breakfast recipe and learn a bit more
about her views on nutrition.
Michelle Matthews: How would you describe your
nutrition philosophy?
Lisa Faria: I believe in "clean eating"
year-round with balanced macronutrients (protein, carbohydrates and fats) at every meal.
I’ve eliminated processed, high-glycemic foods from my diet, focusing more on whole,
natural foods. I’m not perfect, but my goal is to maintain 90 percent adherence to my
nutrition plan.
MM: Do you have a diet coach?
LF: Paul from Sport Balance Nutrition is my
year-round trainer and diet coach. We vary the plans and calories that I eat depending on
my goals. Oftentimes I suggest a plan I'd like to try, Paul sets the calories, and then I
input meals that fit the macronutrient ratios. Paul reviews my plan and makes suggestions
if needed. Sometimes I can stick to it for long periods without cheating. Other times I
have to simplify my meals to keep on track.
MM: What is your favorite treat meal or
indulgence?
LF: My favorite treat meal is nachos. Other
favorites are peanuts and Peanut M&M's.
MM: What's your favorite clean or competition
prep meal?
LF: My favorite clean meal is protein pancakes. I
also enjoy devilled eggs during contest prep.
MM: As a school teacher, do you find it difficult
to maintain healthy eating and pre-contest prep nutrition with a busy work schedule?
LF: I teach grades 9, 11 and 12 health and physical
education. This year, three of my classes are senior fitness. I spend a lot of time in the
weight room with students – I love it! As for eating, I have enough time between
classes, during lunch hour, and right after school to fit in my meals. However, it means I
have to plan ahead the night before. I leave the house every morning with four meals,
veggies, and 3 litres of water.
MM: What other strategies do you use to help you
stay on track?
LF: It’s easier to stay on track when I'm at
work because my food is limited to what I take with me. But sometimes weekends are a
struggle. I have a few strategies that help, though. Sometimes I set my phone to send me
motivational quotations every day. Sometimes I use a calendar (on the fridge) to check off
days and record my cheats. I find setting competition dates helps me stay motivated to
work hard and stick to my meal plan.
MM: Sounds like a solid plan geared toward
success! Thanks, Lisa.
Lisa Faria’s Cottage Cheese Protein Pancakes
 Ingredients:
- 1/3 cup quick-cooking oats
- 1/3 cup 1% cottage cheese
- 2 large eggs
- 1/8 teaspoon cinnamon
- 1/4 teaspoon vanilla extract
Preparation (makes 3 pancakes):
- Preheat a griddle to medium-low; spray with non-fat cooking
spray.
- Put all ingredients into a blender and mix into a smooth
batter.
- If necessary, add water or egg whites to thin the batter.
- Cook on griddle, flipping once when cooked through (bubbles
appear on the top and edges are firm).
- Serve with sugar-free syrup, or berries and yogurt, or
reduced-calorie jam.
Nutritional information (per 3 pancakes):
- Calories: 319
- Protein: 26 g
- Carbohydrates: 25 g
- Fat: 12 g
- Fibre: 5 g
. . . Michelle Matthews
michelle@seriousaboutfitness.com |
