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Everyone has heard breakfast is the most important meal of the day. That is true, but even more important is having a healthy breakfast every day. Eating foods filled with sugar and artificial colors is not going to do anything to get your body off to a good start and get your metabolism going for the day.

What is a healthy breakfast?

Right back to the standby  ~ protein and produce.  A great breakfast will include each of these, and may include a serving of healthy whole grains, but if you don’t have time, just grab some protein and produce.

Here are some great breakfast protein options:

Nuts
Eggs
Protein Shake
Tofu
Bacon
Ham
Cheese
Peanut Butter

Here are some options for produce:

apple
orange
banana
pears
or any other kind of fruit
broccoli
cauliflower
spinach
any other kind of vegetable

Let’s put it all together!

If you have time to sit down and eat, go ahead and scramble up  a couple eggs, add some veggies and cheese. You could also scramble a couple of eggs, add some cheese and slice an apple/orange on the side.

If you are on the run, why not throw it all in the blender. You can throw in frozen fruits, even veggies like spinach (don’t worry the fruit will cover up the flavor, you won’t even know it’s there ~ other than the color) then add some whey protein and blend it all up. If you don’t use frozen fruit add some ice to give it a nice texture. Pour it in a go cup and be on your way!

You could also just grab a cheese stick and an apple and eat it on the way!

There are so many options for a healthy breakfast, it’s really helpful to know what your options are and to keep healthy breakfast foods in the house. Have both kinds of food available, those you can eat sitting down, and on the run. That way you will always have some options.

Image by criana via Flickr

With all the different diet crazes around it’s sometimes hard to figure out what healthy meals consist of.  Do you eat carbs, no carbs, low cal, low fat? It’s all so confusing! Well I have found a very simple way to put together healthy meals. It’s as simple as remembering protein and produce.

When you are trying to put together healthy meals that will keep you healthy and aid you in losing belly fat ~ or any other kind of fat for that matter, you have to have both protein and produce.

The protein will give your body what it needs to hold on to and create muscle.  Without protein you will find you lose weight, but some if not a lot of your weight loss will be lean muscle weight.  Now I’m not talking about going over the top and eating an all protein diet. I am talking about making sure you have a small portion of protein at each meal.  It can be a small piece of chicken or fish, some nuts, a piece of cheese, even a tablespoon of peanut butter. However you do it, you have to have some protein with your meal.

Now on to the produce. This is simple enough, just a small portion of fruits or vegetables. Anything that comes in the fresh food aisle is fair game for this part. You can use frozen or canned produce, but it is absolutely best to use fresh fruits and vegetables as often as you possibly can.

You may have noticed the healthy meal equation does not include a starch. Now this threw me for a loop. I was raised to have meat, and something green (produce) and something yellow (starch) on your plate for every meal.  It’s taken me a bit to get over this one, but I realize I am feeling so much better and losing weight with the protein produce equation.

You will have more than enough carbohydrates in your fruits and vegetables, you really don’t need an extra starch on your plate.

Don’t get me wrong. I’m not saying you CAN’T eat all those yummy foods. You can, choose wisely, choose whole grain alternatives.   What I am saying is if you are in a pinch, just remember all you need is protein and produce.

It can be something as simple as a turkey sandwich and an apple for lunch. You could have a roasted chicken breast and some broccoli for dinner.

This works out especially well if you are following the concept of eating 6 small meals throughout the day. I had trouble making these meals small. I was having a full meal 6 times a day!  Whew, glad I figured that one out! Now snacks consist of a hard boiled egg and a piece of fruit or some nuts and fruit. Small meals through out the day will definitely add to your weight loss, and you will never feel hungry!

So if you are trying to find ways to put together healthy meals, remember two little words, protein and produce!

I have been searching for some easy, basic recipes that fit in with the Fit Yummy Mummy plan. I find so many recipes, even if they only take 30 minutes to cook are too “out there” to feed my very picky husband.

Seeing how chicken is a mainstay of my diet, I have been looking for easy chicken recipes that are quick and delicious.

I found this Easy Chicken Piccatta Recipe and I was thrilled! (My very picky husband liked it too, and my toddler!)

Easy Chicken Piccatta Recipe

Protein: 4 - 3 oz chicken breasts

Produce: 1 can artichoke hearts packed in water, not oil marinade
1 package slicked mushrooms

More Stuff you need:  1/3 c. capers (I didn’t use them)
1/4 c.  fresh lemon juice
1 teaspoon minced garlic
1/4 c whole wheat flour
2 Tbsp Olive Oil

Here’s where it gets really easy!

1. Lightly dredge chicken in whole wheat flour. (Just coat it by flipping over a couple times)
2. Use a big skillet ~ cook your garlic in the oil over moderate heat (watch it, or your garlic will burn and then you have to start over) You want the garlic to be pale gold.
3. Add chicken. Brown chicken on both sides. (a few minutes on each side until brown and a little crispy)
4. Add lemon juice, artichokes, mushrooms and capers if you use them.
5. Put the lid on and let it cook on low for 30 to 35 minutes.  Go ahead and flip your chicken once while cooking, and pour some of the juices over your chicken to instill the flavor.  Your chicken should be white throughout when done, and the juices should be clear.

This recipe would be nice with a side of brocolli, and if you must have an extra carb (although there are  plenty in the veggies) you could do a side of brown rice, or put it on top of whole wheat pasta.

I found this recipe at Club Fit Yummy Mummy. It was an extra bonus Holly gave away. There are tons of other very easy recipes, that fit perfectly with the Fit Yummy Mummy plan.

If you have to choose fast food you can still make some choices to make healthy fast food choices.  Here are some tips to help you make healthy choices when eating at fast food restaurants.

Watch Your Portion Sizes

In this super sized world you can still find healthy portions. Remember a healthy hamburger portion is that of a regular child size hamburger. You know there’s nothing wrong with grown ups eating a happy meal. If you choose apples and milk you have a perfect portion sized and somewhat healthy meal.

Watch the Salt

Fast food is always made heavy with salt.  Don’t make it worse by adding more at the table.

Choose Carefully

Choose grilled foods over fried, mustard over mayo. Leave off extra fattening sauces. Even when ordering salads you need to be careful, and aware of the dressing and toppings on your salad. You can end up with a higher calorie meal with a salad than with a burger if you’re not careful.

Do Your Homework

If you know you are going to be eating at a fast food restaurant do some homework. Check out their websites. You can find all the nutritional information available for all the choices online. Look up your favorites and see if they are within the calories and fat levels you should be eating. If they aren’t look through and find something that is.  Armed with a healthy decision you can order a good choice when you get there, instead of ordering on impulse because you are hungry.

Don’t Be Afraid to Special Order

You can always ask for sauces to be left off or substituted for something else. You can also at certain places ask for grilled meat instead of fried. Don’t be afraid to ask for healthier options.

Avoid the Buffet

Even the salad bar.  The buffet is an invitation to overeat, even if it is salad, you can end up eating more calories than you expected or wanted. There is something about “all you can eat” that makes you feel like you should eat ALL you can eat. It’s something about “getting your money’s worth”. If you must eat at the buffet, take small portions, and stick to grilled or steamed items.  Once you have finished your first plate resist the temptation to go back for more. If you feel like you want more food, wait at least 15 minutes and see if you are still hungry.

Eat Mindfully

This means simply enjoy your food. Think about eating as you eat. Be aware of what you are eating, and how you feel while you are eating it. Stop eating when you are satisfied, instead of mindlessly finishing all of your food and feeling stuffed.

If you must eat on the run there are ways to eat healthy fast food. Armed with these tips you can make better choices and choose healthier options for fast food.

I have pulled together some great resources that I use to lose belly fat the right way, which will allow you to keep it off once you lose it. Don’t give up, don’t give in. It is totally possible to lose belly fat and keep it off.

First of all don’t try “spot reduction” that is a complete myth and just doesn’t work. You are not going to lose belly fat by doing a million crunches. It just doesn’t work that way. You are going to have to do some overall body training. This is good news because not only will your belly get flat the rest of your body will get fit and tight right along with it.

Here are the three main components of losing belly fat ~ even baby belly fat. ;)

1. Food

2. Exercise

3. Stress

Let’s break it down.

Food: Here are the basics.

You need to have a steady stream of fuel being provided to your body. This means you need to eat small meals every 3 hours or so. You will never lose weight skipping meals. It puts your body into survival mode and it will hold on to everything you’ve got, not knowing when it will get more.

Eating every couple of hours increases your metabolism and will help you lose fat much easier.

You need to eat healthy and well balanced meals. This means protein first, fruits and vegetables second, and complex carbohydrates third.

If you only remember protein and produce you will be well on your way. Make sure each and every meal you prepare has a bit of protein and some produce and you will start to notice change.

There are more factors and nutrients you will need, but this is the basic recipe to get you started.

Eating well will get you nowhere without increasing your metabolism with some exercise.

You’re going to love this. I am NOT going to tell you to get on the treadmill and run you life away.

The best thing you can do for your body to lose body fat is to do interval training, both cardio and resistance.  You will find you can do short burst interval training anywhere and anytime. Especially the cardio. You can do jumping jacks, jogging in place, walking down the road. There’s no need for a gym here.

To do shortburst cardio just start out at a level that feels comfortable. I walk quickly.  Warmup with that for a couple of minutes. Then do a short 30 second burst of all out ~ as fast as you can go, whether that’s running or walking even quicker. Just do what you can do. Then walk again, a little faster than your warm up, but slower. This will allow your body to slow down. Do this pace for 2 minutes. Then do another short 30 second burst of fast. Keep doing this for 15 minutes.

You will notice an improvement pretty rapidly in your ability to move faster and be less winded,  you can always increase the speed or length of time of intervals as you improve.

For your weight training you want to do whole body exercises. This means you only need a few exercises to work out your entire body, this piece of the exercise puzzle only takes about 15 minutes as well. I follow the Fit Yummy Mummy workout plan. She provides excellent images of the exercises as well as an excellent explanation of why you do each one and how.  This is the first exercise program I have found that I can stick with.

You can manage your workouts to fit your schedule. You can do 30 minutes 3 days a week or 15 minutes every day. Just make sure you are doing both the strength training and the cardio three times a week.

The last piece of the puzzle is stress.

Now I can hear people groaning already. How am I going to get rid of stress with a two year old running around. Believe me, I hear you. I have the same problem.  Here are a few things you can do to help manage your stress.

Sleep well. This can be a hard one with little kids, but make sure you go to bed as soon as you can. The chores and laundry that you try to get done after they go to bed can wait. Go to sleep!

Take small breaks. If you are at work, take  a break every couple of hours, walk around, move your body, take a few deep breaths. You can do the same thing at home with your kids. Breathing is a huge part being able to manage stress. Try to remember to take some deep breaths every hour.

Yoga. If you have time do yoga. It will help you feel so much better. If you have small kids, why not get a yoga for kids DVD, and do your yoga with them. It may not make for the BEST practice, but all of you will reap the benefits.

Meditate. Take a couple minutes to be silent and commune with yourself and the universe. Even if you have small kids you can take a moment, during naps, or after they have fallen asleep to sit and be still.  Don’t think of meditation as this huge thing you have to do perfectly. Just sit and breathe, in and out. You can review your day, think about the things you have to be grateful for, just take a moment. If you can wake up a few minutes before the kids it would be a great way to start the day.

So as you can see, losing belly fat is not about your belly at all. It’s about you, the whole person. You have to take care of you and you will see your belly begin to shrink.  Take heart, if your belly is where you store most of your fat, it will be the first place you start to lose.

It’s a basic recipe, Burn slightly more calories than what you are taking in using the
Factors of Fat Loss - Supportive Nutrition and Short Burst Exercise

Resources:

Fit Yummy Mummy

Body for Life for Women

Yoga for Kids

Oprah was very nervous to taste it, but exclaimed ~ pleasantly surprised:

“It’s a glass of fresh”

So, here’s the Green Drink Recipe

2C spinah
2C cucumber
I head of celery
1/2 inch or 1 tsp of Ginger root
1 bunch parsley
2 apples
Juice from 1 lime
Juice from 1/2 a lemon

Combine all ingredients in a blender and serve. It makes around 28-30 oz, and should be 3or 4 servings.

Check this out If you’d like to learn how to make smoothies, or get more smoothie recipes

I do love Yoga, and I got this video in my inbox this morning. It’s a great yoga posture, to balance your energy as well as stretch and strengthen your hamstrings, and other leg muscles.

I did a few today and I can see how it definitely works. :) Enjoy the video.

I have not been as good as I had hoped about following the Fit Yummy Mummy program. However, I do try to stick with it as well as I can. One thing I really like about it, is it is a lifestyle plan. So even when I have a really bad week it is easier for me to start over every minute or day or week. Life doesn’t end when you eat Oreos.

So if you are still looking for a way to change your life and your weight I highly recommend Fit Yummy Mummy. Even though I’m not really working it, it’s still working for me. :)

There are seven reasons why many people—maybe even you—fail to lose weight no matter how hard they try. Fortunately there are seven fixes that can help. Try them today.

Reason 1: You’re thinking short term.
Secret Fix 1: Think long term.

Many people see weight loss as being “for the wedding,” “for summer in my bikini” or “for my high school reunion.”

But weight loss is for keeps, so train yourself in habits that last a lifetime.

When you figure the changes you’re making are for the long term, you’ll make better, more realistic, decisions. Like not banishing everything sweet from your tastebuds.

Perhaps you’ll decide to emphasize fruits, have an occasional fat free fro yo, or choose a single indulgent chocolate once a month as a manageable, hedonistic treat.

Reason 2: You aren’t educated about food choices or have forgotten over time.
Secret Fix 2: Educate yourself on what you’re eating—especially if you think you know.

Most of us don’t have the facts on foods. Calories, fat content, portion sizes. And those who have been on many diets begin to merge them together. That could actually cause weight gain.

Example: If you ignore calories and use the Atkins diet strictly, that may work, at least in the induction phase. But if you eat the high calorie proteins and fats Atkins allows and also snack on carbs, you’ll gain weight.

Get clear on the path you’re following and keep a log until you’re absolutely sure you don’t need one.

Then every few months, spend a week weighing and measuring your food again and writing it down to remind yourself of proper portion size. It’s a rare person who doesn’t stray once he or she gets too comfortable.

Reason 3: You’re fibbing to yourself about the exercise you’re getting.
Secret Fix 3: Be honest about how much you’re moving your body—and to what result.

The flip side of eating (energy intake) is using the energy by moving your body (energy output).

Most of us don’t know the facts on physical activity and exercise. For instance: how many minutes of moderate walking does it take to burn off the calories of a small, simple burger?

We overestimate physical exertion and underestimate portion size.

The fix is to get the info, write it down, and commit it to memory. Make simple calculations between the energy you’re taking in as food and what you’re using up by moving.

Reason 4: You get discouraged and quit because someone else is losing faster.
Secret Fix 4: Avoid comparisons with friends and celebs—and yourself at age eleven!

Make decisions based on the Here and Now. “Slow and steady wins the race” when it comes to changing your body. What works with Hollywood salaries and on staff trainers and dieticians may not work for you.

Frankly, it may not work for them, either, on a permanent basis. Think of the actors who you see losing and gaining back weight constantly. That isn’t what you want, is it?

Reason 5: You reward successes with food—and it’s not celery sticks.
Secret Fix 5: Reward yourself with something appealing other than food.

A new novel, scarf, or game are better rewards. They last longer and are constant reminders of your ongoing success and new way of thinking.

Reason 6: You tempt yourself relentlessly, and then punish yourself for giving in.
Secret Fix 6: Tempt yourself with lower calorie foods made attractive and delicious.

The added bonus in this method is that you gradually change your tastes. My food choices are now more savory (so they don’t lead me into a pattern of snacking on sweets), more dense and, therefore, more filling.

My weight stays down, I have extra energy for exercise, and remaining at goal weight is easy. Ask yourself what specific foods cause you to overeat, and stay away from them except in limited, controlled portions.

Example: If you only buy one chocolate, that’s all you have and all you can eat.

Reason 7: Jealous friends disrupt your progress.
Secret Fix 7: Don’t boast of successes or insult those who aren’t weight watching.

Avoid sabotage by not inviting jealousy and betrayal. (And if they’re just meanies, why would you want them around?) Enjoy the changes in your body and discuss them only with dedicated co dieters and your true cheerleaders.

Don’t tell people they need to lose weight. They know it and will resent your confirmation. Instead, pay attention to your own progress or that of others who have asked you to join them in the mutual goal of fitness and health.

Groups like Weight Watchers are a great place to find support. Still, make certain those you choose to bond with are succeeding and want you to succeed too.

Above all, enjoy the process, the new learnings, and your ongoing success! ©2008 by Wendy Lapidus Saltz. All rights reserved.

Author Resource:-> Wendy Lapidus-Saltz is a Chicago consulting hypnotist who helps people lose weight that stays lost. She works in person and by phone, and only with those dedicated to their own success. See her websites http://www.nonsmoker4life.com and http://www.hypno-attraction.com . Or reach her at ILAPSAL@aol.com or 312-640-1584.

Article From www.ItWasSoEasy.com/

Source: Programs

Do not get discouraged if you are not losing the weight that you want. If you have a goal in life and there is something that you want more than anything you need to be is prepared for all the good that can come from the law of attraction. Take control of your life and you will find that happiness will follow.

The law of attraction is going to be there on your side for when you need it. Being sure of what you deserve in life is going to get you where you need to be. If you have goals of losing weight, you need to think about what you should start with first. Do not be afraid of trying something that is important to you. If losing weight is something that you want to do then you sure should go for it.

Being courageous in life is something that you should do to make your dreams of losing weight come true. If you are trying to do something, important you should use the law of attraction to make it occur. Being secure in your own feelings is something that you should work on for a better life.

Losing weight to make your life better is going to be a great satisfaction that you can feel good about. When you are applying the rules attraction in your life, you will find it easier to lose weight and be happier in the things that you do. You will be healthier and happier no matter what you do. Being productive in life is something that you should always work toward.

Using the law of attraction means that you are going to do whatever you have to in order to make things better in your life. Be sure that you have all of the things in life that you want. Goals are important to have no matter who you are and what you are doing. Do not be frustrated if something does not go your way when you want it to. You want to make sure that you do everything you can so that you are healthy and happy in the life that you are living.

Sometimes we all need a little help in losing weight or getting healthy. This is nothing to worry about. There are people out there that are willing to help you be the person that you have always dreamed about becoming and this is something that you should be proud of. With the law of attraction behind you and helping you figure out what is important you will be better able to control your weight and be where you want in life.

The law of attraction is something that you should tell others about. Let them in on your secret and be excited to show others just how important this method really is and what the secrets of it are all about.

Losing weight with the law of attraction is all about the positive feelings that you have. Getting to enjoy happiness with the decisions that you make is going to be something that you should think about no matter what you do. If you are trying to lose a few pounds, gain control of your finances or make a life changing decision, the law of attraction can be there for you.

Source: Weight Loss and Fitness

Yesterday was a mess. It was Hanna’s birthday. I started the day off right with a good breakfast, however, the rest of the day escaped me.  Between getting Hanna down for a nap and up from her nap and getting the men away from the million pieces  for the monsterous swingset my mom’s husband dropped off for her birthday I completely missed meals 2 and 3, and meal 4 consisted of cake and ice cream. :( (this one was a planned cheat meal, but I hadn’t planned on missing all my other meals.

To end the day we ended up at the mexican restaurant and I had my favorite grilled chicken chimichangas. :( It was delicious, but not nearly plan worthy.

Now today is Mother’s Day and we are going to a lovely Mother’s Day Brunch.  It is at a nice place and I’m sure there will be plenty of on plan food.  I’m going to try to decide what I”m going to have before I get there, so I can just get that and kind of have a plan of attack.

I will be keeping in mind the mantra  ~ protein and produce and try to stay away from useless carbs etc. I think I should be able to do it.

I also need to make a menu and do some grocery shopping today.  So I guess I better get on it. :)

I’ll let you know how I do when I get back later today.

more to come . . .

Sometimes I just hate to cook in the morning. I suppose I could add some nuts to my cereal etc.

So here we go for today.

Meal 1:

2 Eggs scrambled with zucchini and onion
1 whole grain tortilla (5 g fiber)
V8

Meal 2:

1 c. cottage cheese
1 pear

Meal 3:

Salad with crab meat

Meal 4:

8 triscuits and 2 slices of swiss cheese
1 pear

Meal 5:

1/6 lb hamburger (from Braums)
French fries
chose tea over pop.
(guess that’s my first cheat meal this week) :)

What you need:

1 jar of mushroom and onion spaghetti sauce (watch out for high fructose corn syrup)
Boneless skinless chicken breast chopped into chunks you can get away with less than 1 per person
1 jar roasted red peppers, sliced and drained
1 large jar artichoke hearts (drained and chopped)
small can sliced black olives
Olive oil
Rotini (I use the high protein pasta)
grated Parm for garnish

Here’s what you do:

• heat up the oil in a large skillet.
• add chicken and cook until no longer pink
• Stir in the pasta sauce, artichokes, olives and peppers
• Heat to boiling stirring every so often
• Reduce to simmer and cook for 10 minutes or so.  (make sure chicken is done)

While you’re doing that cook up some rotini, however much you think looks good. When it’s done combine it with the chicken mixture and serve it up.

Add a little parm on top to make it even yummier.

Lemon Chicken with Spinach and Tomatoes

We had this last night and it rocked my world. Delicious!

Here’s what you need:

Chicken breasts ~ one per person
1 roma tomato per person
1 lemon
1 C fresh spinach per person
chopped garlic
basil ~ fresh or dry
basmati rice

Here’s what you do:

• Get your rice started following the directions as it takes a while
• Zest the lemon and dice the tomatoes and garlic

• Pour a little oil in a pan.  Throw in the chicken. I covered it so it would steam a little too.
• When the chicken is done put it on a separate plate
• Add the tomatoes, garlic, lemon zest and a little basil to the pan
• Add the juice of the lemon you just zested.
• Use medium heat so the lemon juice will reduce fairly quickly.
• When the lemon juice has reduced add the spinach
• When the spinach has wilted it’s done.

To plate it, just put some rice on the bottom, then a piece of chicken and then cover the chicken with the veggie mixture.

Yum Yum. Let me know what you think!!

Technorati Tags: chicken recipes, healthy chicken recipes, healthy recipes

I am still really sore, from my tuesday workout. Dang, I didn’t realize just how out of shape I am!!

I may not get my workout in today, but I am staying right on track with my food.

I have not had a cheat meal yet, although I do have them planned in for Sat ~ Hanna’s birthday and Sunday ~ mother’s day brunch.

Here’s my day so far.

Meal 1:

Shredded wheat, with milk and blueberries

Meal 2:

Triscuits and Meunster and a pear

Meal 3:

Leftover chicken, artichoke noodles (which I still need to give you all the recipe it was yummy!)
side salad with sprouts and tomatoes

Meal 4:

Yogurt and homemade banana bread (yeah not great but it was made “light”)

Meal 5:

Caraway Pork Chops with Apples
Green Beans

more to come . . .

Yesterday I got all my meals in, and managed to get my workout in as well. I didn’t get the last meal written in last night, but it was a Mocha Ricotta and and orange.

So here’s today’s Fit Yummy Mummy Meal Plan

Meal 1:

Shredded wheat with 2% milk
mandarin Orange

Oops, just looked at the clock and realized I missed my morning snack. I’ll grab it now.

8 triscuits with 2 slices muenster cheese
Pear

Meal 3:

Egg and Veggie Wrap in a whole grain tortilla
V8

Meal 4:

1 c. vanilla yogurt
mango and pineapple fruit salad

Meal 5:

Lemon Chicken with tomato and spinach
Basmati Rice

More to come . . .

I also realized the 3 day a week workout schedule can also be moved to tue, thurs and Sat, if I don’t get on track on Monday. So today I still plan on working out. I will also devise a plan B for workouts on non nap days.

Meals went pretty well. We got a little off track by running errands during the time scheduled for the 3pm meal. I could have taken some fruit and nuts with me to eat while we were out. It’s all still a work in progress. Things got late and I didn’t get my 6th meal in, but everything I ate was supportive yesterday and today’s off to a good start.

Meal 1:

1 C. Shredded Wheat
1C 2% milk
1C blueberries

Meal 2:

1 c. organic fat free yogurt (no high fructose corn syrup)
1 c. leftover pineapple/mango salad from last night.

Meal 3:

Grilled chicken wrap with
fresh spinach, sprouts, cucumber, tomato and avacado

Meal 4:

I made this one about 30 minutes earlier than planned since it was an after workout meal.

1c 2% cottage cheese
1c pineapple

Meal 5: Running a little late

Chicken Artichoke pasta (used the protein rich pasta)
Salad with veggies

(I’ll post the recipe tomorrow)

I managed to get Hanna down for a nap today. Yay. I managed pretty well through the strength training, but dang! the cardio kicked my BUTT! I only managed about a third of the cardio workout. It’s a process. I’ll try again on Thursday and see if I can do a little more.

more to come . . .

Technorati Tags: fit yummy mummy, planning workouts

It was my first try at Hawaiian Burgers and they were really good and well received by the family. Thought I’d share the recipe with you.  I was talking to a friend on the phone while I was making them and didn’t follow the recipe very well. They still came out really yummy though.

Hawaiian Burgers

This recipe is for 4 burgers.

1lb ground beef (get the lowest fat you can afford)
1/4 c. BBQ sauce (do your best to find one without High Fructose Corn Syrup)
4 tsp. Worcestershire sauce
1 Tbsp Brown Sugar
Canned pineapple slices (reserve the juice)
lettuce leaves
whole wheat hamburger buns
salt and pepper to taste

Ok, this is what you’re going to.

Add the worcestershire sauce, salt, pepper and ground beef in a bowl.  Mix it all up.

In a small pan combine the BBQ Sauce, brown sugar and enough pineapple juice (from the slices) to make a nice sauce. Bring to a boil, make sure to stir frequently.  Remove from the heat when it’s boiling.

Put the pineapple slices on a broiler pan, brush or spoon a little sauce on the top of the pineapple slices.  Broil about 4 inches away from the flame for 3 or 4 minutes. Turn the slices once and brush with sauce.

I used the George Foreman Grill, but you can also throw the burgers on the broiler pan and broil them on each side for about 4 minutes a side.

Now to serve your burgers, put the burger on the bun, add some sauce top with a lettuce leaf and a pineapple slice.

That’s Yummy!

To make this meal even better for Fit Yummy Mummy I added

Sweet Potato Fries

Preheat oven to 450

Just cut a couple medium size sweet potatoes into 1/4 inch matchsticks.

I throw them in a bowl and add a little olive oil and cinnamon.  Mix it all up.

Throw the “fries” on a cookie sheet in a single layer and bake.

The recipe I used said 30 minutes, but after 20 minutes they were pretty blackened on the bottom. So keep an eye on them and make sure you turn them half way through.

I added a fruit salad made from pineapple and mango to this meal ~ I also added some strawberries, just to give it color.

So the motto is Protein and Produce.  This meal adds up quite nicely, and was very delicious.

I’ve been doing the preparations for this day for the last few. I got a handle on the food, made a list, went grocery shopping yesterday. I must add my husband and Hanna came along. Hanna was in one of her moods and screamed her FOOL head off the entire time we were in the store. (I HATE THAT) Ryan finally just took her to the car when we got to the produce department.

I’m going to have to look back over my list and make sure I didn’t miss anything with all the Hanna Insanity.

My first workout is today. (Although I’m pretty sore from the weekend, I did a lot of shoveling and gardening) I am planning to go with the 30 minutes a day 3 days a week. So I will do my short burst resistance and my interval training on the same day.

My plan is to work out as soon as I get Hanna to sleep for her nap. I should have more than enough time to work out and take a shower without interruption.

Making this choice means I will have to do more work while she is awake, but I think it will be fine. I need to work out, and I would prefer to work out without her, than try to work without her.

So today I will be starting with the “introductory” workout, doing workout A. All of this can be found in the Fit Yummy Mummy 16 week fitness guide.

I have already started on my meals for the day, and the way I figure it we will be eating at about 6a, 9a, 12p, 3p, 6p (dinner) and before bed snack at 9pm.

I will be updating the daily blog with my meals so everyone can follow along and see what I’m doing, and do it with me if you want.

I didn’t get my measurements done last night. I’m going to have Ryan help me with them tonight when he gets home. I will have them tomorrow.

Here we go:

Meal 1:

1c mini shredded wheat
1c 2% milk
1c blueberries
1 4oz V8

Meal 2:

8 triscuits
2 slices muenster cheese
3/4 of a pear (Hanna got the other 1/4)
water

Meal 3:

Grilled Salmon
side salad w/ lettuce, tomato, sprouts, cucumbers, avacado
diet dr. pepper

Meal 4:

1 cup pineapple
1/4 c. almonds

Meal 5:

Hawaiian Burger on WW Bun
baked sweet potato fries
mango/pineapple salsa
Water

More as the day goes on . . .

Technorati Tags: fit yummy mummy meal plan, fit yummy mummy exercise, getting started fit yummy mummy

Holly has set up a great “Create-a-Meal” planner that makes it really easy to pull together meals and make sure you have all the correct elements in each meal.

I also received my first recipes and shopping list from My Online Meals. They look really good and easy and will fit in well with the program. Since those recipes come with a shopping list it will be easy to just add the remainder of what I need to get at the store on that list.

I have been noticing over the last few days, since I decided to start on Monday, exactly what I’m eating, when and how often.

I thought I was eating too much and that’s why I’m not losing any weight. I think it’s the opposite actually. I’m not eating enough. Today, I ate lunch (at applebees with my husband) I chose a salad which was a good choice, but it’s the only thing I’ve had today. Now I’m having a bowl of macaroni salad (not a good choice). That’s no where near enough to eat for the day ~ and no where NEAR 6 small meals. lol.

I have this issue where my husband doesn’t get home until really late. I can’t figure out if I should make dinner and let him warm it up, or wait until he gets home to cook ~ heaven knows when that will be. So it’s been throwing my evening meal way out of whack.

I talked to him today about this and we decided I will just go ahead and cook dinner ~ per my menu ~ and he will eat when he gets home.

This is what I’m talking about when I talk about planning. You have to figure out what issues YOU are dealing with and plan how to be successful around them and sometimes in spite of them.

If you are having an issue with your menus or nutrition figure out what is holding you back or getting in your way and plan for it. Figure out how to work around it, under it, over it, whatever YOU have to do to make it work.

Plan for success!

Technorati Tags: meal planning, overcoming problems, fit yummy mummy, eating 6 meals a day

4 Boneless, skinless chicken breasts
1/2 cup diced low fat boiled ham
1/2 cup shredded low fat Swiss cheese
1/8 teaspoon minced garlic
2 tablespoons white wine
salt/pepper to taste
8 oz. plain low fat yogurt
1 tablespoon milk
1 cup crushed seasoned bread crumbs

Combine ham, Swiss cheese, garlic, wine, salt and pepper in a bowl
to make a filling.

Preheat oven to 350F. Rinse chicken with cold water and pat dry with
paper towels. Cut a slit in the side of each breast to form a pocket.
Stuff each pocket with 1/4 of filling. Press to close or secure with
wooden picks.

In a flat dish, combine yogurt and milk. Dip each breast in yogurt
mixture; turn to coat well. Roll in bread crumbs and place in
well?greased baking pan.

Bake at 350 for 45 minutes or until done.

Serve with pasta and zucchini.

I am 37 ~ just turned yesterday ~ and the mom of an almost 2 year old and wife of almost 9 years. :) Phew all that in one sentence.
I work from home so I can stay home with my daughter, and I’m passionate about being able to do it. Though it’s great to have a 30 second commute, it is also very easy to let my health and fitness slide. Maybe it’s because I just had a birthday, or because I’m almost 40 *gasp* but I looked around and I’m not liking what I’m seeing.

What’s worse is I don’t like the role model for being fit and healthy I’m setting for my daughter.

So being the person I am, instead of complaining and beating myself up, I decided to do something about it. I have been on just about every diet you can imagine, and I’m pretty knowledgeable on the subjects of fitness and nutrition, I’ve just been unable to find something that translates into a lifestyle change instead of just another diet.

So I searched around looking for something that would fit a few requirements:

• it would be easy
• it would be something I could follow for life
• It would have resistance training ~ but not make me work out hours a day
• The nutrition would be balanced and something my whole family could eat

I’m happy to say I found everything I was looking for in one program. Fit Yummy Mummy. Don’t you just love the way it sounds? It rolls off the tongue, and who doesn’t want to be yummy?

Besides the outward yumminess of the program, it is packed with great information, all the exercises are well laid out. You don’t have to buy a bunch of equipment ~ in fact, none in the beginning. You only have to do 90 minutes of exercise per WEEK!! It’s based on sound exercise principles and includes resistance training and interval cardio (which has really worked for me in the past). Nutrition is based on eating a wide variety of foods. Nothing is off limits ~ which is great, because as soon as someone says I can’t have ice cream, you know I can’t get it off my mind. :)

So I found the program. I’m currently setting goals, and gathering a support system which is necessary for any new endeavor, and especially one I am hoping to make a lifelong change. I have decided to start the program on Monday, which will be May 5. I have to get the menus ready and go shopping and get psyched up.

I decided to start this blog because I have a tendency to get ramped up about something only to lose motivation not very far into it. I figure this blog will help me stay focused and motivated ~ because I will be helping others, and it will give me a way to track my progress and keep all the interesting stuff I find along the way.

I really want to hear from you. Since I’m counting on you to help me stay motivated please leave comments, let’s get into conversation. Subscribe to my RSS feed so you know each time I update the blog and you can come back and get the recipe or just see how I’m doing.

If you decide to get Fit Yummy Mummy and work the program along with me there is also a great community that goes along with it. You can join Club Fit Yummy Mummy and we can be one another’s support team.

I can’t wait to get started. I can’t wait to meet you. I can’t wait to start seeing results and changes in my body.

Come back Monday ~ where, God help me I will be posting my current photo and measurements ~ for the entire blogosphere. YIKES.

Look forward to seeing you and I hope you decide to come on this Fit Yummy Mummy journey with me!
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