I hear a lot of people tell me I cant afford to eat healthy because I can't afford to go out and buy all new items. Well guess what you dont have to right away! Use what you have! Its really about portions and learning how much to consume!
No need to waste things around here!! Little changes make for longer lasting Lifestyle changes!! It is so hard for me to watch people so gung ho about changing everything in their cabinets, fridges and they go to the whole extreme of buying everything under the sun and then after a week or so they fall out and are back to square one! This is not a quick fix kind of thing!! This is not being on a diet all your life either!!
So for instance we just finished packing lunches! This is the night before Valentines day so we did all Heart style things!
What we used 2 Pieces of Daves Killer Bread - You can use whole wheat/multi grain a healthy tortilla
2 tbsp of almond butter
2 tsps of sugar free jelly
1 heart shaped cookie cutter
WE put the two pieces of bread together cut out the heart shaped middle yummy soft part of the bread and put the pb and jelly on!
(We then packaged up in a baggie the remaining bread from the cutout and will save for breakfast)
For breakfast we will need:
1 pan
Pam spray
2 eggs
spice to liking
Remove bread from baggie heat up stove on medium heat spray pan and get pan warm
Place bread in pan and crack egg in middle of egg let cook to liking and sprinkle with favorite seasoning
Pair with a 1/2 cup of fresh fruit
Packed up snack size baggie of cut veggies
packed up snack size baggie of strawberries
1 low sugar go gurt
1 100 calorie pack crackers
1 Love Note!!
Use what you have ! Dont get discouraged! Let the kids help! The feel so independent wanting to do this! I know sometimes its nice to just get it done, but if we dont teach them how will they learn?? Have fun with it!!!
Sunday, February 13, 2011
Monday, February 7, 2011
Yummy Breakfast Recipe! pair with 1/2 cup of oats and 1/2 cup berries!
Artichoke, Spinach & Feta Egg White Omelette
(This recipe yields 2 servings) Printable Version
Place a large frying pan over medium heat. Spray generously with cooking spray.
Pour ingredients into the frying pan. Cook until omelet is set enough to flip. Flip the omelet and cook the other side to golden brown.
Cut into two equal portions to serve.
A low-carb open-face omelet that has a lot a fresh flavor.
Mr Breakfast would like to thank 5minvid for this recipe.
(This recipe yields 2 servings) Printable Version
- 6 egg whites
- 1/2 teaspoon onion powder
- 3 ounces fresh spinach (or thawed frozen)
- 1 ounce low-fat feta cheese
- 2 artichoke hearts - chopped
Place a large frying pan over medium heat. Spray generously with cooking spray.
Pour ingredients into the frying pan. Cook until omelet is set enough to flip. Flip the omelet and cook the other side to golden brown.
Cut into two equal portions to serve.
A low-carb open-face omelet that has a lot a fresh flavor.
Mr Breakfast would like to thank 5minvid for this recipe.
Sunday, February 6, 2011
Muscle Burns Fat... SO guess what Weights are a GOOD THING!!!!!!
One one my favorite ladies Buff Mother!! ;) totally love her and everything she talks about is so true!
| Muscle Burns Fat |
"Muscle Burns Fat"  Our society loves beauty. The most beautiful bodies are lean, symmetrical and firm or in one word BUFF! So why do we see so many mothers starving themselves trying to be skinny? Lack of knowledge is the epidemic. The problem is too much focus has been placed on dieting and doing cardio, and not enough importance placed on weight training. Most mothers don’t understand that weight training is how they can shape their bodies, into the buff bodies they want. All the experiences that I’ve gone through in my quest to be buff have culminated into a revelation: Muscle burns fat!!! I’ve known this scientific fact for years, but for some reason I didn’t realize what it meant. It means, the more muscle you have on your body the more fat your body burns. So if you want to get rid of the motherly look of your body, lift weights and build strong active muscles that will eat the fat off your gut and butt! Remember, muscle burns fat!!!
MUSCLE BURNS FAT!!!! Why is muscle so important???? * It is the driving force behind your metabolism. * Muscle is an active tissue that is constantly renewing itself therefore requiring energy (calories). * The primary source of energy for muscle is fat. * Muscle gives shape to your body. * Muscle helps you perform optimally as a mother MUSCLE BURNS FAT!!!!!! The more muscle you have on your body the more fat you burn and the more calories you burn. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight . This is called a good metabolism. A good metabolism doesn’t happen by accident. I do admit genetics play a part in metabolism, but you’d be amazed how much metabolism can be affected by your life choices. Keys to a good metabolism: 1. Weight training 2. Nutritious eating 3. Interval training 4. An active lifestyle (part of being a mother) 5. Consistency in all of the above Get rid of your scale mentality: We are often programmed to think we have to weigh a certain amount to be happy. We say to ourselves “If I could only weigh what I did in high school”. You need to get rid of that scale mentality. Who cares how much you weigh? The most athletic bodies are often considered overweight if you place them on the standard height/weight chart. Why? Because muscle is so dense that it weights much more than fat. Muscle also holds about 60% more water than fat tissue causing muscular people to weigh much more than their “skinny fat” counterparts. Since muscle weighs more than fat, don’t think that you have to be a certain weight. What you should be most concerned about is your muscle mass % and your body fat%. That is what it all comes down to, your body composition. How much muscle and fat is on your body? Does it jiggle and wiggle? Or are you firm and tight? To be buff you need to have a high percentage of muscle and a lower amount of body fat. That way you can see those sexy muscles your fat is hiding. How do I go about building muscle? Muscle in women deteriorates at almost every stage of life. This is why we must weight train!!!! Weight training rebuilds your lost muscle and therefore rebuilds your metabolism. BuffMother!’s weight training philosophy is based on: 1. The Basic Big three 2. Challenge 3. Change The Basic Big Three: What do I mean by the big three? There are 3 larger main muscle groups of the body and my lifting program is centered around them. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies. The basic big three are your legs, chest and back. 1. Legs (and butt) Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky. I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles! So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat! Let’s talk about the area that all mothers are concerned about, your butt. It must be dealt with head on. Meaning you must make a huge concentrated effort to reshape the behind that motherhood destroyed. Butts require squats and lunges!!! Lots of them and with weight. No amount of donkey kicks, step-ups, abduction or adduction exercises will do the significant work that must be done in order to reshape your butt. These exercises are great auxiliary ones and are helpful initially and in complementary sense to a leg weight training program, but on their own they will not do much. Legs and butts are strong muscles so in order to change their looks we have to challenge them. This requires using heavier weights and intense contractions. Most modes of cardio or aerobic exercise utilize the legs. These exercises do great in toning the muscles of the legs that are used during these aerobic sessions. However, they don’t hit all the muscles of the legs and butt and for the most part they don’t build them. Instead they are what we call catabolic. This means they lead to the breakdown of these muscles. For instance look at a marathon runner. They look sickly. They are some of the most aerobically in shape people and they do a lot of working out with their legs, but there muscles are tiny and they have gross butts. So lets take a lesson from this. Aerobic exercise is very important for health issues, for stress relief, for conditioning the muscles we have, but bad at building muscle! Strong, active leg and butt muscles burn fat! 2. The Chest I don’t mean your mammary glands. I am talking about your pectorals. The muscles all mothers need to embrace. I’ve been there. Pregnancy and breast-feeding do nasty things to a woman’s breasts. The looks of a woman’s breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Remember what I had said about pregnancy robbing our bodies of muscle. This means the muscle that once lifted our breast now is gone, and it too needs to be rebuilt. If you want to give yourself a natural breast lift, build up your chest! It will not only help those saggy boobs, but also Boost your metabolism! Strong ,active chest muscles burn fat! 3. The Back: Oh, I forgot about you back there! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? Unfortunately it is rampant. I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working. Strong, active back muscles burn fat! Challenging yourself: Muscles are very smart. If challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program. You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same. We all crave to improve ourselves. So we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about it. Just make sure you find yourself slightly challenged by your lifting program. Challenge yourself. Change it up: Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don’t be afraid to change: * Try some new exercises * Change the number of sets and reps of your exercises * Increase or decrease your rest time between sets and workouts * Change the order of your exercises Just remember to keep the basic big three muscle groups as the foundation to your weight training program. Change will help you stay focused and your muscles will keep working hard to burn your fat!!!! MUSCLE BURNS FAT!!! |
Breakfast -Protein Crepes fun and Yummy for the whole family!
| Egg Recipes | ||||||
| Protein Crepes 2 whole eggs 4 egg whites ½ cup dry old fashioned oatmeal (Optional: Dash of vanilla extract) Blend ingredients together in a blender until smooth liquid. Use 8 to 10 inch round skillet. Spray with butter flavored Pam. Preheat pan. Pour just enough of mixture to lightly cover the bottom of the pan. Cook until “set”. Crepe will be very thin. Flip once to finish cooking. Recipe will make 2 to 4 crepes depending on size of pan and how much mixture is used. Option: Spread crepe with sugar free jam and roll up crepe, or just some low carb sugar free syrup. Tip: If your blender is not grinding the oatmeal fine enough you can blend oatmeal alone in blender to refine and then add other ingredients. | ||||||
Saturday, February 5, 2011
Tips for Game Day!!!
In preparation To the BIG GAME DAY! remember this is not an excuse to go FOOd Crazy! Prep yourself to make the right choices: Fresh Fruit kabobs paired with yogurt dip( 1 small container lemon yogurt 1 cup nonfat coolwhip)
Fresh Veggies with homemade guac One listed below on fbpage
Fresh Veggies with homemade guac One listed below on fbpage
Homemade salsa with organic chips, deviled eggs one recipe listed below zucchini fries or sweet potato fries go great with burgers/sloppy joes Taco bars (use a rotisserie chicken) pull apart and fresh veggies black beans and quinoa for inside Turkey meatball sandwich recipe listed below on page Lettuce wraps recipe listed below Salad bar go for lots of veggies chicken, shrimp and light dressings Crystal light is a great substitute along with Sugar free cocoa or good old fashion mother nature juice with a wedge of lime or lemon!
OK Have a great Game DAY!!!!!
Bite it or Fight it Comparison :) Hungry girl Guacamole dip :) YUMMY!!!
I love all the Bite it or Fight it facts! Its so easy to sit down at the restaurant and get to talking or hanging out and before you know it you've devoured an entire plate of some sort of snack that would leave you on a cardio machine for hours!!!! This is a great way to not feel guilty by eating a portion of!! YES if you eat the entire bowl you will need to do an abundance of cardio!!
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Thursday, February 3, 2011
Balsamic-Glazed Roasted Chicken Breasts
Balsamic-Glazed Roasted Chicken Breasts (Jillian Michaels/Eating Well)
Deliciously sweet and tangy, this recipe is a definite winner.
Ingredients
- 2 1/2 lb Chicken Breast Bone In Skinless
- 1/4 tsp Salt Sea salt
- 1/4 tsp Pepper, Black
- 2 tsp Thyme, Dried
- 1/4 cup Signature Collection - Red Currant Jelly
- 2 tbsp Balsamic Vinegar
Directions
Preheat oven to 400°F. Line a baking sheet with foil and lightly oil or coat it with cooking spray.
Season chicken on both sides with 1/8 teaspoon salt and 1/4 teaspoon pepper, then rub with 1 1/2 teaspoons thyme. Place bone-side up in a single layer on the prepared baking sheet. Roast for 15 minutes.
Meanwhile, heat jelly, vinegar and the remaining 1/2 teaspoon thyme in a small saucepan over medium-low heat until the jelly is melted. Season with the remaining 1/8 teaspoon salt and pepper and remove from the heat.
Turn the chicken meat-side up. Brush liberally with the jelly glaze. Continue to roast, brushing twice with the remaining glaze, until the chicken is cooked through, about 15 minutes more.
Season chicken on both sides with 1/8 teaspoon salt and 1/4 teaspoon pepper, then rub with 1 1/2 teaspoons thyme. Place bone-side up in a single layer on the prepared baking sheet. Roast for 15 minutes.
Meanwhile, heat jelly, vinegar and the remaining 1/2 teaspoon thyme in a small saucepan over medium-low heat until the jelly is melted. Season with the remaining 1/8 teaspoon salt and pepper and remove from the heat.
Turn the chicken meat-side up. Brush liberally with the jelly glaze. Continue to roast, brushing twice with the remaining glaze, until the chicken is cooked through, about 15 minutes more.
Read more: http://www.livestrong.com/recipes/balsamic-glazed-roasted-chicken-breasts-jillian-michaels-eating-well/#ixzz1CvPtNRpE
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