Friday, January 30, 2009

Healthy Eating Must Have


I love my cooler! A portable cooler is a healthy eating essential for sure. I like to have a variety of sizes depending on how much I have to pack and how long I'm gone for.
Packing your lunch and snacks saved tons of calories and lots of money. Packing your food makes it easy to pack fresh snacks that need to stay cool whether you are at work all day or just out running some errands.
In the front pouch, I like to stash plastic utensils, napkins, gum, tea, bars, dry oatmeal, and raw almonds.

Thursday, January 29, 2009

Baby Update


My sister Alison that lives in Hawaii and her family (husband Calvin, Kaylani 3yr, Kanoa 1 yr, and Kalea 3 months)

Kanoa

Kaylani

The babies- can't believe they are already 3 months
Allie on the left and Kalea on the right

I just love these babies!

Allie at 3 months- so cute!!
Can't wait to see Allie in Utah next month and in March I get to see all the babies again in Hawaii!

Hard Boiled Egg Carton


Again...I love the container store.
I love this container to easily separate my hard boiled eggs. I love to take 1/2 the carton or more of the eggs once a week and hard boil them, so I have them on hand through out the week. They make the perfect snack to add a little protein, or to add a little protein to my salads.
Only 17 calories per egg white and 3.6 grams protein.

Sunday, January 25, 2009

January 25th


Pre-Workout Breakfast
Hot lemon water (1/2 lemon/1 cup water)
1/2 medifast w/ 1 cup black coffee (55 calories)

Power Oatmeal (209.3 calories) Perfect pre-workout breakfast with complex carbs to give me energy and a little bit of fiber and protein, but not too much to hinder my workout.
  • Steelcut oatmeal
  • cinnamon
  • 1 tsp flaxseed
  • 1 tsp wheat germ
  • 1/2 cup blueberries
  • 2 tablespoons fat free cottage cheese


Post-Workout Breakfast (390.3 calories)
Had a TruChocolate on my drive home to hold me over while making breakfast (36 calories)
Post workout I always try to combine enough protein and healthy carbs to rebuild my muscles, refuel for the day, and keep me satisfied. I love to get fruit for breakfast.

Protein Breakfast Bowl (152 calories) Love to get my vegetables in early! So fast and easy to make.
  • 3/4 cup Reddi Eggs
  • 1 cup spinach
  • 1/2 cup mixed peppers
  • 1 clove garlic
  • 1/2 roma tomato
  • 2 tablespoons fat free cottage cheese
Almond Butter Banana Sandwich (153.5 calories)
  • 106g banana
  • 2 tsp almond butter
1/2 Grapefruit

Snack
  • 1/2 medifast w/ 1 cup black coffee
  • 1/2 homemade pb power bar (will post as a recipe of the week for the newsletter)

Harney & Sons Green Tea
Added ice for iced green tea
Love the Harney & Sons green tea because it has lemongrass in it, which adds good flavor without adding anything to the tea. Thanks Cie!!! She got me this big box as part of my birthday gift.

Lunch
Flight Attendant Taco Salad


  • 1 pound Lean Ground Turkey
  • 1 package low sodium taco seasoning
  • 1 can no-salt added corn
  • 1 can red kidney beans- drained and rinsed
  • 4.5 cups coleslaw mix (cabbage w/ shredded carrots)
  • 1/2 c. TJ lite shredded three cheese blend
  • 2 Roma tomatoes
  • 1 avocado
  • 1/4 cup fat free catalina dressing

Brown the turkey and add the seasoning. Mix all ingredients together in a large pot.

1.5 cups = 243.4 calories

This taco salad is good to pack for lunch because it is great cold. I also like to make this for pot lucks because I can make a large pot ahead of time and just add the dressing at the last minute.

It is easy to change the recipe to add things you like or to take away ingredients. Green onions, olives, cilantro are all great to add. I also like this salad dry with no dressing or you can also add TJ multigrain Tortilla chips (comes in a blue bag) crushed on top (28g=130 calories).
Made two batches of this taco salad one to take to the fire station to see my husband who is working and one to take for my friend who just had a baby. I like this because it is easy to make and can be served cold.



So excited we got to go on a call with them. Not the best picture of my husband, but he is the one with the bald head. So hot!

Rosanne and I freaking out about going on a call. It is always so exciting!

Snack
Pro2O (25 calories, 5 gm protein, 5 gm fiber)

Pre-Dinner Snack (63.5 calories)
  • Snap peas
  • Carrots
  • 1 tablespoon Trader Joes Tomato Basil Hummus

Dinner (162.2 calories)
1 cup taco salad

CBW


Love fast food that is healthy and good.
CBW in mission valley has wraps, salads, and bowls. Nutrition information provided for select items.
I got the protein bowl (steamed veggies, grilled tofu, and garlic ginger dressing) 257 calories.
http://www.cbwca.com/#/menu/

Thursday, January 22, 2009

January 20th

Pre-workout breakfast (145.3 cal)
  • 106g banana (90.3 cal)
  • 1/2 medifast with 1 cup coffee (55 cal)

Post-Workout Breakfast (266.4 cal)
  • 2 egg whites (35 cal)
  • Homemade Walnut Oatmeal Banana Chocolate Chip Bars (125.4)
  • 1/2 cup blueberries, 75g strawberries, 1/4 cup cottage cheese (106 cal)

Lunch
1/2 medifast
Oatmeal Protein Pancake w/ 27g banana, 1 tsp agave, 1 tablespoon almond butter (356 cal)



Snack
apple w/ cinnamon (80 cal)
Healthy PB&J
1/2 ezekiel tortilla w/ 1 tablespoon almond butter and 23g sliced strawberries (177.4 cal)

so good I made the other 1/2 of the tortilla

Snack
1/2 oatmeal bar (63 cal)
tru chocolate (36 cal)

Dinner (237.5 cal)
Salad (2 cups lettuce, 1/2 roma, 1 tablespoon ff italian dressing) (42.5 cal)
3 oz chicken, 2 tbsp healthy request cream of chicken, 3 oz steamed broccoli, 1/4 cup brown rice (195 cal)

WARNING! RECALL

Wednesday, January 21, 2009

January 19th


Start my day with one cup hot lemon water and 1/2 packet medifast and 1 cup black coffee (55 cal)

Pre-Workout breakfast
This breakfast was so good and kept me full till after my second boot camp class.
Oatmeal Protein Pancake Topped with Applesauce, Bananas, and strawberries
Today I used the applesauce instead of the agave nectar and it saves a lot of calories and still makes it really sweet.

  • One oatmeal protein pancake (201.25 cal) made these the other day- so just had to heat up
  • 1 tablespoon Trader Joes unsweetened applesauce (6.25 cal)
  • 75g strawberries (24 cal)
  • 50g sliced banana (42.6 cal)

I set out all the ingredients to make these bars quickly in the morning before class.
So, all I had to do was mix and bake while I got ready.
Found this great recipe from Katheat's blog and just modified it.
They are so good with oatmeal, walnuts, dark choc. chips, etc.

I individually wrapped them in saran wrap, so they are good snacks to grab and go.
125.4 calories each.

Post-Workout Snack
Tried one of the bars and loved it.
1/2 banana (42.6 cal)
Oatmeal Walnut Chocolate Chip Bar (125.4 cal)

Lunch
Strawberry Spinach Salad (163.25 cal)
  • 2 cups spinach
  • 3 strawberries
  • 3 oz chicken
  • 1 tablespoon fat free feta (TJ)
  • 1 tablespoon fat free balsalmic vinegar
I also had a sample meal from Optimal Nutrition meal delivery service that I am checking out.
Green chili enchiladas- They were great!


Snack (369.3 cal)
  • Sliced apples with sprinkled cinnamon (80 cal)
  • Ezekiel tortilla w/ 1 tablespoon almond butter and 1 tsp sugar free jam (253.3 cal)
  • Tru chocolate (36 cal)

Dinner (195.5 calories)
  • Grilled wild salmon burger fm TJ (110 cal)
  • 1/4 cup tzatziki w/ 80g cucumber (43 cal)
  • 2 cups romain and spring mix, 1/2 roma tomato, 1 tablespoon ff italian dressing (42.5 cal)


Today's Debrief: I almost had my dinner as my snack and my snack saved for dinner, but switched them so I had more calories earlier on and could have a lighter dinner.
My second snack is more like a meal and my dinner calories are more like a snack.
I've been happy with the Optimal Nutrition meals and so has my husband, but I think to really see how I like it I need to try a weeks worth that are delivered and I pick my meals and calorie range. I might try it next week. Looking into it and I will keep you posted. They also deliver nation wide, so if you don't live here they are a great all organic delivery service.
Happy the bars turned out, especially with the recent recall. I will be experimenting with even more of my own bars.

Sunday, January 18, 2009

January 18th


Love to start my day with hot lemon water
and 1/2 medifast w/ 1 cup coffee, so I can sip it while I work.

1/2 grapefruit (30 cal)
Ate this while I decided what I was going to make

Here is all the ingredients that when into my oatmeal protein pancakes, except I forgot to put the baking soda in picture. I took this recipe from the Clean Eating cook book that is full of great recipes, but of course I modified it a little to make it less calories.

It turned out so good.
Oatmeal Protein Pancake (201.25 calories)
I topped it with 1.5 tsp Agave Nectar (30 cal) and 75g strawberries (24 cal)

Snack - Cucumber & Dip (76 calories)
  • 1/4 cup Tzatziki (60 cal)
  • 104g cucumber (16 cal)

Lunch

Portabella Pizza (90 cal)
  • 154g portabella mushroom
  • 1/4 cup classica spag. sauce
  • 10g mozzarella cheese
Baked the mushroom cap up for 10 min & cap down for 5 min- added topping and broiled for ~6 min till nice and brown

Ceaser Salad (183 calories)
  • 2 cups romain
  • 10g Parmesan cheese
  • 3 oz chicken
  • 1 tablespoon light ceaser dressing fm Whole Foods
Dessert- Truchocolate (36 cal)

Dessert/Snack
1.5 kidz cliff bar
Had 1/2 bar for dessert and another bar as a snack later- so so good.

Big Snack
  • 85g banana (72.4 cal)
  • 2 tablespoons almond butter (trader joes- unsalted) (190 cal)
  • Ezekiel Tortilla (150 cal)
  • 1 tsp light jam
Love to slice the banana in 1/2 and put almond butter in between

Dinner (240 calories)

Don't worry if you don't cook, just learn how to prepare food. I had this ready in 10 minutes.
Used the organic frozen brown rice - microwaved for 3 min
Steamed broccoli for 8 min
bought the just chicken that is already cooked from TJ

  • 85g steamed broccoli
  • 1/4 cup brown rice
  • 3 oz chicken
  • 2 tablespoons Campbell's healthy request cream of chicken
  • 2 tablespoons water
  • thyme
  • pepper
Dessert- 1/4 cup blueberries & 75g strawberries - 45 cal

The berries are so good now that they are in season I had to have more.
8 strawberries 45 cal
1/4 blueberries not shown 21 cal


Today's Debrief:

Whenever I get in more complex carbs earlier on in the day it makes having a lighter dinner so much easier. Also, adding in enough protein during each meal/snack keeps me satisfied so much longer. The oatmeal protein pancake was so filling and good I saved the rest to have the next couple of days. The chicken dinner was also experimental with the cream of chicken, but it was good. Making new recipes and experimenting keeps eating healthy fun and interesting.
The berries make a great dessert and satisfy wanting something sweet afterward.