Dining Out and Eating Clean

 Lunch date with my son at Bj's Brewhouse yesterday.  I love to go out to eat.  I find it to be a fun challenge to see what kind of healthy combination I can create so that I can still participate in the social aspect of dining out, yet stay on track with my eating.  I have to applaud restaurants these days for offering lighter meal options for those watching their waist line, or as Bj's states it in their menu, "enlightened entrees".  However, you still need to be aware of the caloric content of these dishes.  The lowest calorie meal I could find on the menu yesterday was 490 calories, and that is still to high for what I was wanting in a late lunch.  I have no problem ordering an item on the menu, and asking for it to be modified.  If a restaurant can make a burger, then they can definately serve it without the cheese and bun.  And if there are any vegetables on the menu, they will always give you a side dish of vegetables in place of fries, soup, or salad.  Just remember to ask for them dry or you will get them smothered with butter; which is good, yet defeats the purpose.  Fruit is a good side dish as well, yet going to increase the calories of the meal more then vegetables.  

Kids deep dish cheese pizza and smiley face fries for my son.

Turkey burger patty w/no cheese or bun, and a side of dry steamed vegetables for me.

If you have ever been to Bj's Brewhouse and haven't ordered the turkey burger you are missing out!  This place has the best turkey burger patty's around.  They are incredibly juicy and full of flavor.  I am always 100% satisfied when I order this for lunch or dinner.  The vegetables they served yesterday were the best yet; broccoli, zucchini, carrots, and asparagus!  I was a happy and satisfied girl. 

Bj's has other great items on their menu that you can order and not compromise the waistline by omitting the extra calories that come with bread, sauces, and side dishes.  Their loaded baked potatoes are delicous, yet all are served with alfredo sauce... load on the fat and calories, no thank you.  So I will order the chicken and broccoli potato with no cheese or sauce, and add a side of salsa; by doing so I cut out A LOT of fat-laden calories.  

I always use the Myfitnesspal app to log all my food.  I have a goal of not missing one day this year, and so far so good.  Myfitnesspal plays a huge part in keeping my daily caloric intake in tact.  You would be surprised how many food items found at chain restaurants are in the food app.  However, I couldn't find just the turkey patty yesterday, so I picked it up and weighed it in my hand.  It felt about 4 ounces so I found an equivalent in the app to log it.  I have been weighing my food for a long time now, and can usually tell how many ounces an item is before I put it on my scale.  I totaled yesterday's lunch nutrients to be:

Calories: 278

Fat: 15g

Carbs: 12g

 Fiber: 3g

Protein: 25g

Please don't miss out on making memories with family or friends over a meal dining out in fear that you won't be able to stay on your diet.  You can and will be able to; just go into the situation with the mind-set as I do... make it a fun challenge for yourself to see just how creative you can get with ordering something delicious and healthy.  I know you can do it... Bon Apetite!

Love2LiveFit

    

Turkey, Egg White, and Ricotta Breakfast Pizza

Since making my first breakfast pizza last week, I have been craving another.  The pizza is another variation of my typical egg whites and oats breakfast, for that is all I use to make the crust.
This was my first time using ricotta in a breakfast recipe and I loved it.  The pizza is really quick and simple to make.  In a bullet mixer, blend the 1/2c. egg whites and 1/2c. oats.  Pour the combination into a large skillet that is sprayed with cooking spray. 

Egg Whites & Oats, blended.

I discovered that gently using a spatula to spread the batter helps to create a larger pizza crust. Yet, still maintains a good thickness so that you can pick up a slice to eat and all the toppings don't fall off, 

Use a spatula to spread the batter into a larger diameter.

In a smaller skillet cook the other 1/2c. egg whites.  Let to egg whites fully cook on one side then flip over and cook for 2min. on the other side.  Once they are cooked all the way through, use a wooden spoon or spatula to break them up into pieces.

Egg whites in a separate pan.

The crust and egg whites take about the same time to cook, and while they are doing so, you can get your toppings prepared.  I heated up  my left over ground turkey and steamed broccoli in the microwave, sliced up the tomatoes, and measured out 2tbsp. of the ricotta.

The crust and the egg whites cooking side-by-side.

2tbsp. Ricotta cheese to cover the crust.

After you have spread the ricotta on to the crust, begin to top the pizza with the sliced tomatoes, broccoli, egg whites, ground turkey, fresh basil (optional), and crushed red pepper flakes.

 Slice the pizza into 4 pieces and sit down, relax, and enjoy this amazing combination of ingredients.  I only ask that you try to make it last by savoring each bite because before you know it, you have gobbled it all up!  When I got to the last piece, I found myself thinking of what kind of pizza I will create next... So stay tuned!

You will need:

1/2c. oats

1c. egg whites

2tbsp. ricotta cheese

1/4c. steamed broccoli

1oz. roma tomato

1oz. cooked ground turkey

Fresh basil

Crushed red pepper flakes

Calories: 341

Fat: 7g

Carbs: 34g

Fiber: 6g

Protein: 36g

Love2LiveFit

Quick and Delicious Taco Bowl Dinner

Taco Bowl Dinner

Every week we have a Taco Tuesday dinner.  This week I made crispy shelled tacos for the family and always throw together some sort of a bowl of veggies and taco goodies for me, omitting the shell.

This simple bowl takes 2 minutes to throw together, and is full of flavor!  I never feel like I missing out on Taco night:)

Simple fill your bowl with:

1/2c. lettuce of choice (I used iceburg this time)
1c. Veggies of choice(I used zucchini, lightly sauteed in a pan with cooking spray)
1oz. Diced Roma tomatoes
1/2oz. Diced avocado
1/4oz. Shredded extra-sharp cheddar cheese(I usually omit the cheese, but was craving a little bit this time)
31/2oz. Ground turkey breast meat, seasoned with paprika, Cayenne, garlic, and chipotle pepper.
2tbsp. Fage plain greek yogurt
1tsp. Tapatio hot sauce.

Mix it all together and you have a bowl of Taco Heaven.  I love what the greek yogurt does for this dish, and hope that you do too.

Calories: 242
Fat: 11g
Carbs: 10g
Fiber: 3g
Protein: 27g


                                                              Love2LiveFit

Exercise and fun for the whole family.

Nothing brings you back to your childhood, and creates memories like playing a game that you grew up with, and teaching your children how to play.

My son has always known me to love exercise.  Since 6 weeks after delivery when I could start to exercise again, he has been by my side and witness to it.  He loves to learn new ways to workout and was really excited to learn how to play hopscotch yesterday.  We have 3 buckets of chalk that the boys love to draw on our driveway with, and yet it wasn't until the other day that I thought of playing the game of Hopscotch.  I couldn't remember how to play; it has been over 30 years since I last played, so I looked up the directions on google.
Of course, you can see from my chalk drawing and the directions that I made a mistake.  And let me tell you we felt it with a lot of single hops!:)

I have copied and pasted the information I found that was written by Diane Corriette.  Thank you Diane for posting these simple and easy directions.
Well.... it's time to play Hopscotch again:).  My son Loves it and so do I.  Enjoy and have fun everyone!

What Do You Need To Play Hopscotch?

1. Chalk (or a stone that leaves white marks on pavement)

2. A stone for each player

AND THATS IT!!! SIMPLE!

What Does a Hopscotch Court Look Like?

The most common layout of a hopscotch court

How To Draw A Hopscotch Court

If you are playing on large pavement slabs, then the slabs should already be in the correct hopscotch shape, so all you will have to do is write the numbers in the spaces.

If you are playing on plain surfaces, you will need to use the chalk to draw the boxes for each number in the hopscotch shape that is shown above. Then write the numbers 1 to 10 in the order that they are shown above.

How To Hop A Hopscotch Court

1: Hop

2 & 3 : Jump

4: Hop

5 & 6 : Jump

7: Hop

8 & 9 : Jump

10: Hop

Still don't understand? Look at the image below or watch the video of my children showing you how to hop a hopscotch

How To Hop A Hopscotch Court

Rules Of Hopscotch

The aim of the game is to successfully complete the hopscotch with your stone at number 10

1. Throw your stone on the number 1. If the stone misses the number 1 or lands on the lines of the square, you give up your go

2. Without landing on the 1, complete the hopscotch court. If you don't know how to do this, go up the page and watch the video. When you are doing the hopscotch court, you cannot step on the lines of the squares, change your hopping foot or step outside of the squares.

3. When you reach the ten on the hopscotch court, DO NOT put your foot down, hop to turn around and then go back

4. When you reach the 1, pick up the stone BEFORE you jump back over the 1 again. If you don't do this, you give up your go

5. If you complete this, then move on to throw the stone on the number 2 and repeat the process. You keep going with your turn until you do something that means you miss your go (these are all listed throughout the rules).

6. If you don't complete your go, then on your next go you must try for the same number again.

If you wish to take the game further, once you have made it to 10, you go backwards from 10 to 1.

Still don't understand? Watch the video below of my children playing the game

Hopscotch Techniques

Here are some tips to help you do better at Hopscotch:

1. When throwing the stone, do it gently and underarm so you have a better chance of getting it in the correct square

2. Take your time going across the hopscotch court so you are less likely to step on the lines of the squares

3. If you are in the hop position when you go to pick up your stone, as you bend down, lift which ever leg is in the air higher. This will help you with balance.

4. The type of rock used can also make a difference. If the stone you use is too round, then it is more likely to roll and therefore come out of the square. This is why it is better to use a flat stone, which is more likely to stay exactly where it lands. (See the images below)

Hopscotch & Your Health

Hopscotch is a great cardio exercise as it works your calves and thighs.

It's also good for conditioning if you're a professional athlete and for increasing balance and stability.

A game of hopscotch is a friends & family fun way for everyone to get their hour (Or more!) of exercise a day, especially in the summer!

Quick and Healthy Breakfast

I typically eat the same foods for breakfast everyday, but like to change up the recipe by adding or eliminating certain ingredients, and changing the way I prepare the meal.  Unless it is a weekend day when I sometimes have cereal, breakfast for me always contains eggs or egg whites. 

Yesterday's breakfast was quick, healthy and one of my favorites.

1c. Egg whites
1/3c. oats
2 Slices Nitrate-free ham

In a small glass bowl, heat the oat and water in the microwave, then set aside.
Add the sliced ham to a small pan sprayed with cooking spray. 
 Let cook for 1-2min., then pour
the egg whites in.  After flipping
the egg whites and ham over, 
add the cooked oats and 
scramble together.

 That's it... breakfast is served.

Calories: 230
Fat: 3g
Carbs: 19g
Fiber: 3g
Protein: 28g













                                                                      Love2LiveFit

Arm Workout Wednesday

                                              Biceps & Triceps w/Active Rest

3-4 sets/8-10reps

1. Incline in curls / Cable bar push downs

2. Db in & out curls / Skull crushers

3. Ez bar curls / Db overhead extension

4. Db hammer curls / Rope extensions

S.S. (super-set)

Standing Alternating curls / Seated one arm curls

Bench dips / One arm db kickbacks

The active rest options today will be completed after each set.  Example, you will do your incline in curls and cable bar push downs, then do your active rest reps... this is your "rest".  Repeat for 3-4 sets and then move onto the next workout.

Active Rest options:

5 Burpees

5 Narrow push-up burpees (your arms pinch your sides as you push-up making sure that your elbows point back and not out to the side)

5 Plank up and down burpees (jump back into push-up position, then come down onto each forearm and back up, do a push-up, then repeat starting with the other forearm and back up)

5 T Push-up burpees

                                         Work Hard... Never Quit... Love2LiveFit

Egg Whites & Oats Breakfast Sandwich

What do you get  when you blend a 1/4c. egg whites and a 1/3c. oats in a bullet mixer?  A two ingredient sandwich bun for breakfast!  The idea I had to make a sandwich bun for breakfast yesterday came from the same ingredients of egg whites and oats that I use for the breakfast pizza and tacos, except I changed the measurements of the egg whites and oats so that the consistency would be thicker, and more bread-like.

The first attempt I had measured out 1/2c. of egg whites to 1/3c. oats and discovered it to be a bit too thin for what I wanted, yet I went ahead and made mini pancakes from the mixture and will probably eat those this morning.  My seconed attempt, I used only 1/4c. egg whites to 1/3c. oats.  The result was a thicker consistency which when I poured the two rounds into the pan I had to gently spread the mixture to crearte a larger diameter; and doing so produced a perfect result. 

Once the two rounds were cooked  through, I plated them and topped one side with egg whites and the over-medium egg, and the other side with romaine, roma tomatoes, and ham.

 Before sitting down to eat, I poked the whole egg with a fork.  I love the yolk to drizzle out and sauce up my food!

All you need to make this healthy and delicious breakfast sandwich is...

1/2c. egg whites (use only 1/4c. for the bun, and the other 1/4c. for the egg white pattie)

1/3c. oats

1 romaine leaf

3 slices roma tomato

2 slices nitrate-free ham

Cooking spray for your skillet

Blend the 1/4c. egg whites and 1/3c. oats in a mixer.  Pour two rounds into your skillet sprayed with cookinfg spray.  Cook for a couple minutes on each side.

In a seperate, smaller skillet, cook the 1/4c. egg whties, making a pancake shape out of them.  Then fold onto one of the rounds.

Cook trhe whole egg over-medium and heat the ham up in the same skillet.

Calories: 262

Fat: 8g

Carbs: 21g

Fiber: 4g

Protein: 24g

                                                               Love2LiveFit

Strawberry Chocolate Chip Bundt Cake... The Sweet Treat!

It had been a couple weeks since I made a sweet treat, and with the weather being a bit cooler then normal yesterday, I decided to bake.  There is something about a cloudy, chilly day that makes me want to bake and create tasty cakes.  I opened up the cupboards to see what I had on hand, and was happy to see that I could make a new recipe without having to go to the store... I always love that!!!  

And the product of what I had within my cupboard doors was....

I knew I wanted to make the cake in a bundt pan; it's usually is my pan of choice.  And I definitely wanted chocolate chips and sprinkles included in the cake.  I was inspired to create a cake that still contained good nutrients, so I omitted white sugar, except for the sprinkles and chocolate chips, and included protein powder, plain greek yogurt, and apple sauce.

As I started to grab ingredients from my cupboard I find myself silently praying for whatever I'm throwing together to please, please, please be good.  I always dislike when something I make or bake just doesn't turn out as planned.  It doesn't happen often, but every now and then.... It does!  I have learned over the years to keep my sense of humor, and learn from my mistakes:)

The recipe:

3c. Cake flour

6 scoops strawberry protein powder (I use Body Fortress)

3tsp. Baking powder

1tsp. Baking soda

4eggs

1c. Apple sauce

1c. Fage

1tsp. Vanilla

2c. Strawberries (I used frozen and thawed them in the microwave)

1/2c. Mini chocolate chips

1/4c. Vegetable oil

Set aside:

1/2c. White chocolate chips

1/2tsp. Shortening

Sprinkles

Pre-heat oven to 325'

In a bowl mix the flour, protein powder, baking powder, and baking soda.

In a separate large mixing bowl, add the apple sauce, Fage, vanilla, vegetable oil, and eggs.  Mix on medium speed for 2min..

Slowly mix in the dry ingredients.  

Fold in the chocolate chips and thawed strawberries.

Pour mixture into a bundt pan coated with cooking spray.

Bake @ 325' for 40min.

Let cool for 15min. then remove cake from pan onto a wire rack and let cool completely.

In a microwave safe bowl, heat the white chocolate chips and shortening for 2-30second intervals.  Mix the chips and shortening with a spoon until creamy and pour the mixture into a ziplock bag.  Push the melted chips to one corner of the bag, and poke it with a knife.  Drizzle the melted chips on top of the cake, and sprinkle with sprinkles of your choice.

Makes 26 slices

Serving: 1 slice

Calories: 178

Fat: 5.8g

Carbs: 22g

Protein: 10.5g

                                                                  Love2LiveFit

Portion Controlled, Small Plate Salmon Dinner

 It's always the same for me when it comes to serving my dinner vs. serving the hub bub and boys (at least during the week it is).
My plate is small, as are the portions that fill it.  The plate is simple, and usually with an extra small serving of carbs, if any at all.  I remember when my son first started to take notice that my dinner plate differed from his, and he'd ask me what I was having for dinner.  I would tell him that I was having what he was having for dinner, but just without any sauces or starchy carbohydrates.  He caught on quickly to mommy's "Clean Eating", and has been a big supporter of my lifestyle and habits ever since!  He keeps me motivated and inspired everyday.  I haven't been able to get him to try the cleaner versions of my cooking yet, but I know as he grows older he will come around:).

This simple plate is:
9 roasted asparagus spears w/ garlic and olive oil
3oz. Baked salmon with fresh black pepper

Calories: 212
Fat: 13g
Carbs: 6g
Fiber: 3g
Protein: 21g



                                                                      Love2LiveFit

Simple, delicious, and healthy breakfast.

The most important meal of the day... and with a simple and delicious breakfast such as this one, there is no reason it should be missed.  Yesterday's breakfast was made as an open-faced sandwich, but could easily be made with two slices of bread and taken on the road.  If you were to take this sandwich to go, I would recommend cooking the whole egg all the way through so you don't end up with yolk dripping on you as you eat and drive to work.  

I usually allow myself the 10-15 minutes it takes to cook and eat my breakfast, so that I can do so with a knife and fork.  I prefer to cut my food up and savor each bite when given the opportunity.

This simple recipe is as follows:

1 slice sprouted grain bread, lightly toasted.

2 slices of nitrate-free ham

1/2c. egg whites

1 whole egg, cooked over-medium

As the bread is toasting, heat up the ham in a skillet and cook the whole egg.  In a separate, smaller skillet, cook the 1/2c. egg whites.

Top the dry toast with the over-medium egg, ham, and then the egg whites.  Cut open with a knife so that the yolk can drizzle out, creating a delicious sauce for the sandwich.

Calories: 231

Fat: 7g

Carbs: 16g

Fiber: 3g

Protein: 25g

              

                                                                Love2LiveFit