Tag Archives: breakfast

Skipping Breakfast…that’s just crazy!

Everyone struggles getting up in the morning and getting ready for their day. In a rush to get out the door so many people forget breakfast and then pick up something on their way.

Breakfast can be easy and healthy. It is called the most important meal of the day for a reason.

It is worth spending 5 minutes before you go to bed to have something ready for the next morning. I certainly think it is if you aren’t one of those people who can pop right out of bed bright and early.

If you really can’t spend a few minutes the night before getting your food organized then you really don’t want to achieve your goals! People who are fit and healthy put effort in…so put some effort in and make yourself a nice and yummy breakfast.

We need to think beyond the cereal box.

I start the day with a boot camp protein shake, because it is quick and the variety is endless. It buys me time to get my day started.

Here are a few of my favourite breakfast choices.

Protein Pancakes:

Banana Vanilla Protein Pancakes

Makes six large pancakes

Ingredients

  • 1 1/2 cup old fashioned oats(gluten free)
  • 1/2 scoop boot camp vanilla protein powder
  • 1/2 cup fat-free cottage cheese
  • 1  banana, mashed
  • 1/4 cup unsweetend almond milk1/4 teaspoon vanilla extract1 egg

Directions

  1. Heat pan or griddle to a low-medium heat and spray with cooking spray
  2. Combine all ingredients in a bowl and blend well
  3. Pour batter onto griddle and cook for approximately two minutes per side
Protein Pancakes or Waffles #2
  • 1/2 banana
  • 3 egg whites
  • 1/2 Tbs. Almond Milk
  • 2-3 scoops of boot camp protein
  • 1 tsp. Cinnamon

Mix all ingredients together in a bowl. Make sure to fully mash the banana so you get a smooth even consistency. Continue mixing the batter until bubble start to form. Spray your waffle iron with   non-stick cooking spray. Slowly pour the batter into the waffle iron until the mold is completely filled. Close the iron and cook on medium high heat for 3-5 minutes or until the outside of the waffle is golden brown from the edges of the waffle.

Boot Camp Frittata

  • 3 tablespoons vegetable oil
  • 1 1/2 cups chopped zucchini
  • 1 1/2 cups chopped fresh mushrooms
  • 3/4 cup chopped onion
  • 3/4 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 6 eggs, beaten
  • 1/4 cup unsweetened almond milk
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • (use veggies you like)

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
  2. In a large skillet or frying pan, heat oil over medium high heat. Add zucchini, mushrooms, onion, green pepper and garlic; saute until tender. Remove from heat and let cool slightly.
  3. In a large bowl, beat together the eggs and almond milk. Stir  sauteed vegetables. Season with salt and pepper. Mix well and pour into prepared baking dish.
  4. Bake in preheated oven for one hour, or until center is set. Serve hot or cold.
Variation:
  • *add in leftover meat–chopped
  • *for individual servings-pour mixture into muffin tin.
Boot Camp Breakfast Quinoa
Prepare the quinoa according to directions.

Prepare enough to last a few days.

Each morning you can prepare a bowl and the variety is endless, add unsweetened almond milk and warm up a bowl:

  • sprinkle with cinnamon and nutmeg
  • sprinkle with boot camp protein powder
  • top with sliced fresh fruit and almonds or walnuts

More Quick and easy breakfast ideas:

  • pemeal/turkey/chicken bacon with sliced tomatoes
  • scrambled eggs with salsa
  • poached eggs/hard boiled eggs with pemeal bacon
  • veggie omlette
  • scrambled eggs in a lettuce wrap with salsa
Start your day healthy and you will feel so much better!

No more excuses for skipping breakfast

Everyone struggles getting up in the morning and getting ready for their day. In a rush to get out the door so many people forget breakfast and then pick up something on their way.

Breakfast can be easy and healthy. It is called the most important meal of the day for a reason.

It is worth spending 5 minutes before you go to bed to have something ready for the next morning. I certainly think it is if you aren’t one of those people who can pop right out of bed bright and early.

If you really can’t spend a few minutes the night before getting your food organized then you really don’t want to achieve your goals! People who are fit and healthy put effort in…so put some effort in and make yourself a nice and yummy breakfast.

We need to think beyond the cereal box.

I start the day with a boot camp protein shake, because it is quick and the variety is endless. It buys me time to get my day started.

Here are a few of my favourite breakfast choices.

Protein Pancakes:

Banana Vanilla Protein Pancakes

Makes six large pancakes

Ingredients

  • 1 1/2 cup old fashioned oats(gluten free)
  • 1/2 scoop boot camp vanilla protein powder
  • 1/2 cup fat-free cottage cheese
  • 1  banana, mashed
  • 1/4 cup unsweetend almond milk1/4 teaspoon vanilla extract1 egg

Directions

  1. Heat pan or griddle to a low-medium heat and spray with cooking spray
  2. Combine all ingredients in a bowl and blend well
  3. Pour batter onto griddle and cook for approximately two minutes per side
Protein Pancakes or Waffles #2
  • 1/2 banana
  • 3 egg whites
  • 1/2 Tbs. Almond Milk
  • 2-3 scoops of boot camp protein
  • 1 tsp. Cinnamon

Mix all ingredients together in a bowl. Make sure to fully mash the banana so you get a smooth even consistency. Continue mixing the batter until bubble start to form. Spray your waffle iron with   non-stick cooking spray. Slowly pour the batter into the waffle iron until the mold is completely filled. Close the iron and cook on medium high heat for 3-5 minutes or until the outside of the waffle is golden brown from the edges of the waffle.

Boot Camp Frittata 

  • 3 tablespoons vegetable oil
  • 1 1/2 cups chopped zucchini
  • 1 1/2 cups chopped fresh mushrooms
  • 3/4 cup chopped onion
  • 3/4 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 6 eggs, beaten
  • 1/4 cup unsweetened almond milk
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • (use veggies you like)

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
  2. In a large skillet or frying pan, heat oil over medium high heat. Add zucchini, mushrooms, onion, green pepper and garlic; saute until tender. Remove from heat and let cool slightly.
  3. In a large bowl, beat together the eggs and almond milk. Stir  sauteed vegetables. Season with salt and pepper. Mix well and pour into prepared baking dish.
  4. Bake in preheated oven for one hour, or until center is set. Serve hot or cold.
Variation:
  • *add in leftover meat–chopped
  • *for individual servings-pour mixture into muffin tin.
Boot Camp Breakfast Quinoa
 
Prepare the quinoa according to directions.

Prepare enough to last a few days.

Each morning you can prepare a bowl and the variety is endless, add unsweetened almond milk and warm up a bowl:

  • sprinkle with cinnamon and nutmeg
  • sprinkle with boot camp protein powder
  • top with sliced fresh fruit and almonds or walnuts

More Quick and easy breakfast ideas:

  • pemeal/turkey/chicken bacon with sliced tomatoes
  • scrambled eggs with salsa
  • poached eggs/hard boiled eggs with pemeal bacon
  • veggie omlette
  • scrambled eggs in a lettuce wrap with salsa
Start your day healthy and you will feel so much better!

Pancake Tuesday!

Pancake Tuesday!

Here is my recipe for PROTEIN pancakes—good for breakfast, lunch or dinner!!!!

1 egg
1-2 scoops (Carrie Burrows)  Vanilla protein powder
2-4 tbsp of unsweetened almond milk (or unsweetened liquid of your choice)
3/4 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
1/2 mashed banana (optional)

Mix together-pour into your pan-watch for bubbles and carefully flip–cook at low heat.

panckaes

 

 

 

6 Super Foods to Help You Reach Your Goals!

I often get asked what my typical menu looks like.  It’s a fair question since I spend time helping other people refine theirs.  Since I point out mistakes people are making that have a direct impact on their goals, the least I can do is offer up my choices that are almost always worked into my meal plans.

I try to find creative ways to put them together in combination, have any one of them as a ‘stand-alone’ part of a meal or use as a snack.  That’s part of the fun that comes with eating right…make it so your meals aren’t boring!

These foods aren’t boring and are great foundations that can be used so many ways at any time of the day.  So get creative with them.

Eggs. Eggs are one of the most perfect proteins. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein.

Options – Used as an omelette to start your day with some fresh veggies or home-made/fresh salsa.

Tomatoes. They’re loaded with vitamins, minerals, fiber, and phytonutrients. And because they’re particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.

Option – On their own, top of a salad, with some Goat Cheese make Tomatoes a versatile snack choice, or dices up and served over your lean protein choice.

Blueberries. This miniature super-fruit is chock-full of nutrients and antioxidants.  A daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.

Option – Add them to your oatmeal or in a protein shake (check the protein show for ideas.)

Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation.  Stay away from calorie bombs like deli tuna salad and deep-fried fish or calamari.

Option – Grilled and served on a bed of the next super food!

Dark green leafy vegetables. Popeye was right about eating spinach.  The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach, should be high on your list.

Option – Salads, on their own, under your lean protein choices, in your omelette, the options are endless!

Green tea. If you’re working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system, increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure-reducing benefits.

Option – There isn’t an option here…I drink several a day.

So there you have it!  No, these aren’t the only things I eat…just ones that are always at the top of my list.  I swap them in and out for other great choices for my nutrition.

What are yours?  Do you have any great standbys? Let me know.

 


I’m doing everything right…but I’m not seeing results!!

This is one topic that I discuss daily with my clients and friends.

The call or email usually starting with something like, “I don’t know what is going on. I am doing everything perfect and I am not losing weight”

The reality is that can’t be true.

Once I ask a few simple questions the answer is always crystal clear.

What did you have for breakfast?  Nothing.

What did you have for lunch?  Fast food because that’s what everyone at work had.

OK, and you had 3 or 4 chocolates because it’s Christmas and they were there( or short bread or whatever seasonal treat it is).

What did you have for dinner?  You had salad with chicken.  Very good, but the 8pm cookies or chips or other crappy snack…you fill in the blanks.

What did you do on the weekend?  Great time with friends is wonderful, but really, you thought the alcohol you drank was going to get you to your goals when I’ve told you that alcohol is pure sugar???

I am not asking or telling you to be perfect with your eating habits.  I am asking that you actually try and most importantly be honest with yourself.

You can’t wing it.  You need a plan.  You need goals and you need to respect those goals.  You can’t tell me you’ve been doing everything perfectly and when we look at what perfect is…well, it’s not.

It’s simple when you lay it all out for yourself.

When you go grocery shopping, don’t buy junk.  Don’t buy junk and tell yourself that your kids or other family members “need it”.  They need what you need.  Healthy foods!!

Pack your lunch and snacks with healthy choices that help you towards your goals.

Plan what you will have for dinners.  This goes back to the first point of grocery shopping, buy the food you need to make healthy meals….taa daaa!!

This time of year there are lots of sugary, high fat foods around.  You don’t need it and you wont die if you don’t eat it…..read that again…it’s ok to pass on the crap that doesn’t help you.

If fat loss is your goal, then eating foods that are not supportive is simply not an option.

It doesn’t have to be complicated, so stop making it that way and stop with the excuses why you need to have 4 shortbread cookies! The second one tastes the same as the first.

I don’t care if it is the holidays and I don’t care if your friend baked it.  I also don’t care if it is your fav-our-ite kind of chocolate.

If you actually want to get beyond this point in your life you have to stop making excuses!

What I care about is your success and helping you get where you want to be!!