Big Healthy Breakfasts

Some people think of healthy meals and all they can picture are those teeny tiny little gourmet meals where the glaze looks like more of the meal than the meal itself in their mind. Looks a little like this, right?

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Does this ring a bell with you? You feel like you can only eat a tiny bit of food and that you're surely going to be starving within an hour. I want to show you exactly what I eat for breakfasts quite regularly so we can explore this idea a little more closely.

Let's dispel those myths, shall we?

I've noticed that I can pack quite the doozy of a breakfast for fewer than 500 calories. I mean, we're talking tasty egg dishes and oatmeal and a smoothie--all at once. See that? I have what appears to be three breakfasts in one! All for fewer than 500 calories, and with tons of lean protein. The best part is, I stay full for several hours with all of this food and I can even have a snack a little later in the morning.


Let's break it down so you can see how this works

1. One packet of Great Value maple and brown sugar oatmeal, prepared with water. 150 calories

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2. Five egg whites with a pinch of shredded cheese and spices of choice, 91 calories (18g protein!)

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You can also add a ton of veggies and make a veggie scramble, which adds minimal calories and packs a TON of vitamins and nutrients. And aside from salt and pepper, Mrs. Dash is a wonderful way to spice up the eggs.

3. One fruit smoothie or milkshake. My regular morning staple is 1 cup frozen mixed berries, 1 scoop protein powder and water. Sometimes I make a milkshake with a few Tbsp milk, one frozen banana, 1Tbsp peanut butter, water and 1/4c Greek yogurt. 190 calories (or 255 calories for the milkshake)

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Total calories for three breakfasts in one: 431!!!

Then, around 11:00am, I usually have a light snack. Sometimes I'll make chickpea salad or just munch on a serving of cottage cheese. This usually amounts to another 150 or so calories. So, I'm still under 600 calories by lunchtime.

Wanna know what other myth this defies? The one that says that healthy food takes so much longer to prepare. Wrong! Oatmeal packets take about 5 seconds to prepare. Egg whites can be scrambled in the microwave in minutes and a smoothie prepared in a Magic Bullet takes about 15 seconds. That's faster than drive-through, my friends! And it's so incredibly healthy and nutrient-packed that it makes little sense to eat any other way.

Healthy eating really can be that easy...fun...colorful...nutrient-dense...fast... I could go on!

What's a typical breakfast like for you?


*all calorie estimates were based upon my own ingredients using the Sparkpeople.com nutrition calculator

How You Can Diet and Actually Eat More!!!

Did you read that right? Yes, you can eat MORE!!! The idea that "dieting" means restriction is quite a misconception. First of all, I'm not a fan of the word "diet." Or rather, I think of "diet" as simply meaning what you eat. I don't like thinking about diets as something you do temporarily, a way you restrict calories for a set amount of time. That being said, dieting doesn't have to mean restriction. I like to think of it more as a playground: it's fun, it's healthy, it's energizing, and there is an abundance! Reframe your mind to think of diet as a means of exploration and quality rather than a restriction.

The thing is, when you eat "clean," you can pile your plate FULL and still lose weight. Remember my three breakfasts under 500 calories? On the other hand, you can't out-exercise a bad diet. You likely won't have good results if you're eating Easy-Mac, pizza, or Hamburger Helper every day. And your portions would be tinier calorie for calorie than fresh food. Further, you don't want to displace the calories for something nutrient-dense with something refined and non-beneficial. Two slices of white bread have little nutritional value and displace about 120 calories that you could've gotten from something much more satiating and vitamin-filled. And you won't have to ride out the insulin spikes and dips!

Take for example my meal plan for this week. I ate a LOT of food during the day, was very satisfied, and was genuinely surprised by how many calories I had left over for dinnertime.

1. Shakeology smoothie (1c frozen berries, 1 scoop ShakeO, 1/4c milk): 238 calories
2. Egg whites with 4Tbsp salsa, turkey sausage and grapefruit: 327 calories
3. Chickpea salad: 145 calories
4. Quinoa bowl and sweet potatoes with a sprinkle of brown sugar and pecans: 345 calories
5. Greek yogurt with honey: 161 calories
1. Total calories: 1216

Shakeology smoothie

Grapefruit, eggs and salsa, sausage

Quinoa bowl and sweet potatoes

Chickpea salad

Greek yogurt and honey

ALL. THE. FOOD!!

Wow, look at all that food! And that's not even including supper. I literally felt like I was eating all day! AND losing weight? Just, wow!

Want to learn how to eat MORE too? Here are some tips:

• Keep ingredients simple: stick to whole, the-way-God-made-them foods and simple, recognizable ingredient lists.
• Pile on the veggies: the main part of every meal should be veggies; meat should be a side dish. Fruit is great too!
• Eat lean meats instead of fatty ones: you can eat a ton more grilled chicken (with more satiating protein) than ground beef, and save yourself sooo much fat. For example, one pound of boneless skinless chicken breast has 880 calories/20g fat/184g protein while typical 85/15 ground beef has 1,152 calories/65g fat/128g protein. 
• Get your flavor from simple spices, vinegars, mustards, and the like. These add sooo much taste for negligible calories.
• Remove liquid calories: drink mostly water. Liquid calories are a huge waste!

With clean eating, it's pretty safe to say that green vegetables are unlimited. That doesn't mean gnawing on raw salad greens all day--unless that's your jam! It could mean balsamic Brussels sprouts, it could mean grilled asparagus, it could mean a yummy cucumber tomato salad, it could mean a huge bowl of veggie soup. Just be careful with your toppings. Vinegar- and mustard-based dressings are great, but limit olive oils, heavy cheeses and the like. Grilling is a great way to add tons of flavor without adding "weight" to greens. See, you can really eat a LOT, if you do it right!

How to Travel on a Budget

I am the queen of travelling on a budget. Take our recent trips to Mackinac Island, Door County and Chicago for examples. We were able to take these three exciting trips within a month of each other without robbing our regular monthly budget. I also happen to be a super resourceful person, so we get quite a lot more out of our trips than I suspect some others do. Let me clue you in to the tips and tricks I use to get every last drop out of our trips that we can:

1. Travel Sunday through Thursday: On our recent Mackinac Island trip, we did just that and the rates were significantly lower during the work week. We've done this before with trips to Wisconsin Dells as well, and ended up paying pennies for a week full of memories. Weekends are huge in the world of tourism, so travelling during the week can work to your advantage. If you're taking a week off of work anyway, why not travel Sunday through Thursday? Hey, that even leaves you a full three-day weekend to take a vacation from your vacation.

2. Travel during the off-season: similar to #1 above, travelling just outside of the purported "high-season" will save you significantly. We got dirt cheap rates for a motel in Wisconsin Dells when we traveled in mid-June. It was still hot enough to enjoy all the water parks and outdoor attractions, but too early to be considered part of the high season. We got to enjoy the sites for cheaper and with far fewer other people clamoring for rides. Check to see if there is an off-season for your desired destination and plan your trip around that.

3. Stick with the envelope system: Prior to leaving for any of our trips, I always designate a certain amount of funds to fixed costs such as gas, motel, food and must-see sites. Then, I put away a little for "extras" like souvenirs, extra dinners out, parking costs and other things. We adhere strictly to this envelope system to keep our spending in check because it can be easy to get carried away with treats and unnecessary souvenirs. With my envelope system, we don't end up with a bunch of extra junk in our luggage and really give thought to what we're throwing money at. I'd much rather sacrifice an extra beach towel for an off-road ATV ride any day. Experiences always trump "things." Your spending should reflect that.

4. Sacrifice a nicer hotel for more experiences: Really, we're generally only in our hotel room to sleep. Therefore, we don't need anything extravagant. Yes, we want something decent, but it doesn't have to be much more than a clean bed, a hot shower and a microwave. That way, we can spare more expenses for memories and experiences. Those are much more important. You will save a significant amount of money if you can find a decent hotel with just the basics. With a little research, you can weed out the really awful places and find something just right. When we went to Chicago in June, our requirements were that we had parking, were within 15 miles of my NASM workshop, were in a decent neighborhood and had a pool to use. Know what you absolutely need and cut out the rest. With research, we ended up finding a decent, clean Best Western for a really good price and were able to spend more on museums and other excursions. You may even be able to score a hotel that is a step up by using travel discount sites like Priceline. This could be a bullet point of its own, but you should never pay full price for your hotel! Check out the prices on several travel sites before you make your final booking.

5. Find package deals. On our recent Mackinac Island trip, I was able to save a significant amount of money by packaging what we knew we needed with our hotel booking. We bought our ferry tickets and butterfly museum tickets along with our hotel room on the Chamber of Tourism website, saving us $7.50 per person. Hotels themselves often offer coupons and special deals, and some travel sites are equipped to do this for you too. If you know exactly what you'll need for the trip, go ahead and buy tickets at a reduced price ahead of time.

6. Bring your own food. Eating out is definitely something we enjoy doing on vacation, but we try to limit it as much as we can because it can be really expensive when all added up. By bringing sandwiches, yogurt, granola bars, popcorn and other travel-friendly foods in a cooler, we always save a lot on food. We usually plan one or two special restaurant dinners out and enjoy the rest of our meals at picnics or in our room. Beach and boat picnics offer much more significant memories than another restaurant meal anyway. You will probably end up eating more healthy if you use this strategy too!

7. Take advantage of amenities: Our last hotel had one of the best free continental breakfasts I've ever experienced. We were able to eliminate some of our food expenses due to this. We filled up in the morning and only had to eat light lunches. There was also an on-site gym, outdoor playground and indoor water park at our disposal. Some of our food and entertainment was built right into the hotel cost! Factor in these amenities to your trip planning to reduce some of your costs.

8. Do your research: Find as many free and low-cost forms of entertainment that you can. Don't spare expenses for what you really want to do, but do be resourceful about things you can do and see without spending a mint. Check travel websites for what other people are saying and for what locals already know. You might find some hidden gems that others don't know about or ways to get around certain costs. We've found countless free festivals, concerts, historical sites, lighthouses, beaches, museums, state parks and much more that leave us with amazing memories and no travel debt! I mean, swimming in the Great Lakes and catching that colorful awe-inspiring sunset under the Mackinaw Bridge cost us nothing, but those memories will last a lifetime.

9. Check your rewards and memberships: Our local EAA passes got us into the Museum of Science and Industry in Chicago for free. In fact, there are hundreds of museums across the country that our passes will get us into for free, so we try to see if there are any nearby whenever we travel. Check with your credit cards, AAA membership, workplace and other places you belong to find discounts and cash in on those points. We also like to save our reward dollars from our credit card just for trips. My and Hubster's workplaces even offer discounted tickets on places like water and theme parks. It really pays to check out what's available to you through your various connections and memberships.

10. Use unconventional income sources: A good portion of our trip expenses are brought to us by the cash we get from a friend who rents a room in our house. Explore new ways to bring in extra cash and then dedicate that portion entirely to trips. If you didn't miss that income before, you won't miss it now. I have also worked on some freelance writing projects, cashed in our credit card reward dollars, saved our tax returns and sold some unnecessary items from our home online or at rummage sales to sweep together travel funds. You could also squirrel away 1% of your normal income automatically to a dedicated savings account or earmark work bonuses for special travel occasions. Find a way to bring in extra cash, be diligent about saving, and you just might be able to go on your dream vacation--or at least head out of town for the weekend.

11. Stay a little further down the road. Staying directly in the city you which to visit can sometimes be more pricey. For example, staying for a week on Mackinac Island would probably have cost us double what we paid to stay on the mainland. We were still able to enjoy all the pleasures of the island, but we were also even able to explore much more of the upper Michigan area this way. One day, we simply drove down the road until we hit a small town. We wouldn't have been able to do as much on the Island. Same thing with our Door County trip. Staying right in Fish Creek or Bailey's Harbor would have set us back more than our little cabin just a tad bit down the road. Staying in a tourist-driven city is notoriously more expensive than staying just a bit outside.

12. Take shorter, closer trips: as you can tell by my family's travel experiences this year, we like to take vacation within a day's drive of our home. There are so many places that feel like a whole different world that take no more than a five hour's drive. Research places in your home state that you've never been before and I'm sure you'll find enough worthwhile trips to last you decades. As a bonus, you won't have the gas or flight costs associated with further travel. Likewise, we enjoy taking shorter, more frequent trips. If you're staying close to home, your travel time doesn't eat up your actual vacation time as much. Also, when you break the year up into smaller slices like that, you have so much more to look forward to, it's easier to budget for trips, and hey, your work productivity might even surge.

I truly hope these 12 tips give you some useful tips for travelling on a budget. It really is possible to visit new places, even with lighter income streams. Please, don't let that vacation time roll over into next year's paycheck. Take some time today to plan your next trip. You'll be glad you did. What are you top ways to save?

Weekly Food and Fitness

**Hey there, I thought I'd bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it's easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I've been alternating steady state and interval training.


Workouts

• Monday: 30 min arms
• Tuesday: 30 min interval run
• Wednesday: 30 min legs (workout below)
• Thursday: 30 min run
• Friday: 
• 30 min Tracy Anderson Precision Toning arms, abs and butt
• 30 min brisk walk with a friend
• Saturday: 35 min interval run
• Sunday: 15 yoga from Slim Calm Sexy Yoga

Wednesday's leg day looked like this. I broke the workout down into

circuits of three moves each. I did two sets of each move.

Friday's workouts came from this DVD I just ordered on Amazon. I always like to do something different on Fridays, like barre or Pilates. Whereas, Mondays and Wednesdays are usually traditional strength training. The Tracy Anderson Method is one of those things I like to do on Fridays. Kills my muscles in a whole different way.

Sunday is always rest/active rest day and I did an active rest day this past week with a few stretches from this book. I like how Tara Stiles creates routines for different desired effects, like anxiety relief or muscle toning.

On the menu

• Breakfast: smoothie, eggs and veggies
• Snack: grapefruit
• Lunch: rice salad (see below)
• Snack: two hardboiled eggs + apple
• Dinners: Asian drumsticks, broccoli chicken bake, hot dogs, chicken salad, etc.

My breakfasts always kinda look the same not only because I'm hooked but also because it's such a good way to get lots of protein and extra veggies into my day. Plus, grapefruit are in season and I'm happy to partake. I had to make an extra-large batch of hardboiled eggs because Kayne is a huge fan and wanted his very own carton, haha! I'm happy to oblige. Eggs were on super sale, they're easy to make, and I'm always happy when he requests a healthy snack.

I found this super simple rice bowl recipe in a recent issue of Shape Magazine I was reading on the treadmill. All it requires is white beans, tomatoes and rice along with a few ingredients for the dressing. The prep was so easy. It's such a simple, cool, summery salad that goes perfect with the unseasonably warm temperatures we've been having this week in Wisconsin--like 64 degrees today!!

What's it like where you live? How are you getting healthy this week?

Summer Bodies Weight Loss Challenge

I'm hosting a fitness challenge group over on Facebook and wanted to extend the invitation here on the ol' bloggy.

It’s true! The time to start working on your summer body is right now! Picture yourself lighter and leaner in your favorite summer vacation spot this summer. Now let’s make that dream a reality!!!

I’m starting a fitness challenge group on March 23^rd for three weeks. What you’ll get is an entire package for transforming your body:

• Fitness: doable yet challenging at-home workouts with such variety that you’ll never be bored. I'll help you find the perfect match for you!
• Food: you’ll get a meal planning book, additional help with meal planning, and 30 days’ worth of easy nutrient-dense breakfasts.
• Support: not only do you get me, a certified personal trainer and fitness coach, for support, but you’ll also be cheered on and guided by the other participants. It’s amazing how something as simple as an accountability group can have such a profound impact on goal achievement!

The support group takes place in a secret, confidential Facebook group. My last few groups have been a huge success—people reported everything from losing weight to managing pain to simply feeling better—and I can’t wait to help more people. I’m still on a weight loss journey myself after having a baby and I myself get so much out of these groups, it’s really my passion!

Because small intimate groups really have the most impact, I am opening up the group to only FIVE people, so secure your spot right away if you want in!

Message me if you’re interested in more info.