I get so tired of thinking of what to eat for breakfast. I always start out with a banana and water before I workout. But then what? I need post workout fuel for the rest of the morning. I’ve done all manner of eggs – hard boiled, cooked all different ways, egg muffins, and whatever to go along with it – coffee, smoothie, more water. And of course, oatmeal – I can also do oatmeal six ways til Sunday. Right now I’m stuck on stove-cooked oatmeal with cinnamon, sliced almonds, and a dab of honey. But back to the egg thing. Here’s one recipe that (like egg muffins) you can make ahead of time (like Sunday) and it will probably last you all week. If you live alone, then maybe freeze half.
Fast and Fabulous Egg Casserole – of course, change out what you need to. I often substitute the flour with coconut flour, and use jalapeno peppers and chile peppers instead of canned chile peppers, but do it how it works for you.
What is your go-to healthy breakfast? Share some ideas please!
Grocery shopped this afternoon and stocked up on veggies and fruit. The hardest part is prepping. So while football is on, I try to wash, cut, etc so I’m ready for the week. And when the cravings hit about 5pm and I haven’t thought about dinner, well, open the fridge to fresh, cut veggies with hummas.
Research shows that people are more successful when they prepare food, meals in advance. This is so hard for me because I’m not naturally a planner. But it’s so rewarding when I do it. What do you do to prepare for the week?
Just in time. The average American gains 1-2 lbs from Halloween to New Year’s and never takes it off, it’s time.
ok, this time we are going to run this a little differently. You know what you need. A little kickstart, or a big ole kick in the booty. Clean eating to along with it. Workouts will be:
- Sunday, Oct.2 at 4:30pm
- Monday, Oct. 3 at 5:30am
- Tuesday, Oct. 4 at 5:30am
- Take Wednesday off or join me for cycle class at the YMCA or take a run/walk or yoga class.
- Thursday, Oct. 6 at 5:30am
- Friday, Oct. 7 at 5:30am
Interested in PM, but don’t see it listed? Send me an email or text, and we’ll see what we can arrange.
The thing I like(?) about early mornings: there are no excuses other than, “I wanted more sleep.” Literally. There aren’t any meetings, conference calls, no carpool, etc. to interrupt your workout. And then you are done for the day and energized. Love it.
Could this extend into a 10 day? Sure…
starts Sunday, 9/18 and runs through Monday, 10/17.
How will this work?
- for 30 days, keep a food and exercise log.
- Earn 5 points for any workout that is 30 minutes or longer.
- Earn 10 points for each day of clean eating.
- Pay $30 to enter the competition. The person with the most points takes the money, honey.
- You can also pay $10 to Kristi to have your body fat measured before and after (optional).
What is considered clean eating? Glad you asked. Fruits, veggies, nuts, seeds, meat, fish, and only WHOLE GRAIN carbs (think brown rice, quinoa, stovetop (not instant) oatmeal). Small amounts of dairy are ok. Nothing manufactured or out of a package like chips, popcorn, protein bars, goo, etc. Actually you can have dark chocolate (60% or more) and coconut sugar.
No white or fake sugar.
No alcohol. (see below)
Food logs will be kept daily and handed into Kristi weekly via email or in person. You can earn up to 300 points on the food journals.
Points are deducted when you go off course – minus 5 points for alcohol. Minus 5 points for sugar. These are the big two that bring you down. Any other cheats are minus 1 point.
Workouts will be logged also and for each workout that is 30 min. or longer, you will earn 5 points. Could you workout twice in a day? Sure. If you worked out once a day for 30 days, you would earn 150 points here. (You could actually earn more than 150 points…)
Can I mess up/indulge on food and still win? Of course. The idea is not that you eat perfectly, but in a way that you can sustain for life.
- Food logs must be handed in every Friday by 6pm to be counted for the competition.
Some of you have gardens. I grow a few tomatoes, but have some wonderful friends that share their gardens. A few days ago I realized that my sweet friend, Robin had sent over a lot of squash, and we wouldn’t be able to eat it all in time. To the rescue, the good ole juicer! (This works out great for my 8 year old who LOVES to work in the kitchen!) Squash juices well and is sweet. We added carrots, a little mango, and a bunch of pineapple. It turned a pretty orange, and we didn’t waste any food. Yummy! Thanks, Robin!
Felt so good to be back at it this morning with an amazing group of teachers. Teachers, moms, and females in general tend to not give to themselves; just everyone else around them until exhaustion. So glad to have this time to re-fuel and do it with other wonderful teachers and women.
Also please send me a comment, email, or text so that I put your name down. Happy Memorial Day!
Yes, well me too. I do better with a routine, a schedule, and some accountability, even though I like spontaneity. So I got to thinking that next week is as good as any to get on track.
Tuesday, May 31 through Friday, June 3 at 8:00am – 30 min. workout sessions for exercise, and no sugar, no alcohol, and nothing out of a package for nutrition – just real food. Want to join me?
There is quantifiable research suggesting that outdoor exercise provides greater benefits than sweating indoors. In one study, the researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity.”
So, the next time it’s an absolutely gorgeous day outside and you’re dreading being stuck in a dark gym, take your workout outside instead.
So tracking calories is REALLY hard work, and logging calories and food into a food log is time-consuming, so here’s a REALLY EASY way to keep track of what you need to eat each day as written in IDEA Fitness Journal, Volume 13, Issue 4.
Daily totals for a woman: All you need is your hand!
- 4-6 palmfuls of proteins (fish, tofu, meat, etc.)
- 4-6 fists of vegetables
- 4-6 cupped hands of carb-dense foods (whole-grains)
- 4-6 entire thumbs of fat-dense foods (like avocado, olive oil, etc.)
This is based on 1,500-2,100 calories per day.
Daily totals for a man: All you need is your hand!
- 6-8 palmfuls of proteins (fish, tofu, meat, etc.)
- 6-8 fists of vegetables
- 6-8 cupped hands of carb-dense foods (whole-grains)
- 6-8 entire thumbs of fat-dense foods (like avocado, olive oil, etc.)
This is based on 2,300-3,000 calories per day.