Breakfast Shortcut


Breakfast Short Cut- Breakfast Pizza
I often hear that there is not enough time to prepare meals. We all have busy lives, but planning is the key to success in clean eating. Use the weekends or your off day to plan your meals and snacks.

I found a recipe online for a breakfast pizza and tried it for the first time about a week ago. Boiled eggs are my staple, but the breakfast pizza was a nice change. The same ingredients you like in your omelet could be used in the breakfast pizza. Below are the steps I took to make my pizza:

I oiled the skillet with olive oil and preheated the pan.
In the hot skillet, I poured in the beaten eggs.
Once the eggs began to set, I added the veggies and sprinkled with cheese.
I put the pan in the oven and baked until the eggs were set. You will notice the edges of eggs will pull away from the pan when it is done.

I don’t recall the temperature I used or how long I cooked the breakfast pizza on. I don’t think you can mess this up.

After the pizza completely cooled I sliced it and put the slices in containers. Then I had breakfast for a few days. You can add a slice of whole wheat bread and some fruit and you are set. The breakfast pizza will last for a week in the fridge. Microwave for about 30 seconds and enjoy. The protein from the eggs will tie you over for a couple of hours.

“If you fail to plan, then plan to fail”.

The Making of Breakfast Pizza

The Making of Breakfast Pizza

The slices last up to a week in fridge. Microwave the slices for about 30 seconds.

The slices last up to a week in fridge. Microwave the slices for about 30 seconds.


Focus on The Good Stuff


Focus on The Good Stuff

It is easier following a clean eating plan if the focus is taken off of what we ‘can not eat’ and focus on what ‘we can eat’. You will discourage yourself if you continue to focus on the foods you should not be eating (what is bad for you) instead, start focusing on the good stuff. The list is endless.

There are so many nutritionally good foods out there. You will not be hungry and your body will function better. If you really pay attention to your body, you will notice that it functions better if it is fed good wholesome nutritious foods. You will not be as sluggish; your energy level will high.

It’s all about balance. I heard Jada Pickett, say, the “For the most part, I eat the foods which are good for my body. Occasionally, I will have those things which are not so good for body”. The key word is ‘occasionally’. An occasional treat every now and then will not do harm to your body or derail your weight loss efforts.

So, again, focus on the good stuff.

Remember, take care of your body; you only get one.



July makes 2 years that I have maintained my weight loss.  Overall, it has not been too difficult.  I would say, that it was a little easier losing the weight than to maintain the weight loss.  I had to try a few things to see what works for me.

I continue to  plan my meals and snacks.  I discovered that if I do not plan, I make poor choices.  So, healthy eating is definitely a life style change.  That is a good thing because my body functions better when I eat clean.  When I indulge occasionally by having the foods I don’t normally consume, my body immediately responds in a negative way.  That is motivation enough for me to make the right food choices.

We should be consuming food which offers some nutritional value.  You wouldn’t put bad gas into your vehicle would you?  You keep the maintenance up on your vehicles so that they would last a long time and so that they won’t break down on you. You put quality gas in your vehicles so that they function properly.    So, why are we treating our bodies as though they are replaceable?  At least you can repair or purchase another vehicle if it breaks down.  Since you only get ONE body why not take care of it?

How do you take care of your body?   Listed below are just a few things you can do to take care of you body:

1.  Minimize the sugar.   Women should consume no more than 6 teaspoons (24 grams) of sugar per day.  One soda or a juice already puts you over your daily limit.  Men should consume no more than 9 teaspoon (34 grams) of sugar per day.  Sugar should be at the bottom of the ingredient label.  If you want a smaller waist, then you have to decrease the sugar.

2.  Stay away from processed foods or foods with preservatives.   Read the labels; if you can not pronounce an ingredient, then you should not be consuming it.

3.  No fast foods.  Prepare your meals so that you know what you are putting in your bodies.

4. Minimize the sodium.

5. Increase your water intake.

6. Half of your plate should be non starchy vegetables.  The other half of your plate should be a lean protein and complex carb (such as a half sweet potato)

Start off by trying one or two of the tips listed above to get moving in the right direction. My challenge to you is to go one week without sugar.  What that does is reset your taste buds.  After a few days without excess sugars, things will be begin to taste differently to you.  You will realize that your foods will not require as much sugar if any at all.

To replace the sweets, have some nature’s candy (fresh fruit). This time of year, it is plentiful, inexpensive and delicious.

There will be more to come.

Remember, “take care of your body, because you only get ONE”.


Maintaining The Weight Loss


I tell people often, that it is harder maintaining my weight loss than it was to lose the weight. My lowest weight was 134; today I’m lingering around 140-142. No matter what I do, I can’t seem to see the 130’s again. So, I’m wondering if my body is trying to tell me that I am at the weight I need to be. I am wearing a comfortable small or size 6; so I’m good with that. Or do I need to tweak some things. According to the BMI Index, I’m a couple of pounds to being overweight.

This just proves that losing weight has to be a lifestyle change. If you go back to your old eating habits, the weight will creep back on. At this point I’m constantly tweaking some things. One of the things I’m doing is cycling my my carbs. I get most of my carbs in early in the day. I start cutting back on carbs around 1:00pm. If you think about it, our bodies start slowing down the later it gets. So, there is no need for heavy carbs late in the evenings.

Another thing I doing is following the 85/15 rule. Versus depriving myself of those occasional treats I will indulge 15% of the time by treating myself. I feel as though if I’m eating clean 85% of the time then an occasional cheat 15% of the time should be allowed.

Different things work for different people; so it’s just a matter of tweaking some things and find out what works for you.
Remember, take care of your body; you only get one.




“Your health is the best investment you can make and the greatest asset you can enjoy. Life is God’s greatest gift, but life-long good health is an individual responsibility. Without your health everything else is worthless”. I saw the above information on a vitamin pamphlet and thought I would share.
Who is up for the challenge?
I have been talking to a few people about a 5 pound challenge and some seem to like the idea. So, I’m just to put it out there and whoever wants to get on board can accept the challenge and get on board.

I think 5 pounds is a good start. We can call it ‘5 pounds at time’. If you want to lose more, than you can but let’s start with baby steps. Once you lose the 5 pounds than you can lose more. It is all about starting. I think if you set small goals you will be more likely to stick with the plan. You may decide that you want to lose 20 pounds, but don’t look at it at it as 20 pounds; take it 5 pounds at a time. Then before you know it, you will be at your idea weight. We are almost in a new month, so by the end of April you should be down at least 3 pounds. Some of you will lose inches before you see a change in the scale, so do not be discouraged.

So, when do we start the challenge? Rather than wait my suggestion is to start tomorrow. There is no point in continuing with bad habits. Remember, planning and preparation is the key. “If you fail to plan, then plan to fail.” Yes, it is time consuming to plan your snacks and meals for the week. After a few weeks you will have it down to a science. I will be providing some tips along the way. Please refer back to my blog. There is so much helpful information on my blog.

It’s not simple for everyone to dive right into a healthy eating, so you may need to gradually make changes by cutting those bad eating habits one by one.

Some tips to start off with:
1. Cut out or minimize your sugar intake. My rule of thumb when purchasing is to choose those items with less than 8 grams of sugar.
2. Watch your sodium intake. Put down that salt shaker. Retrain your taste buds. You may not like the taste initially, but give it a chance. You don’t have to put salt in EVERYTHING you eat. Excessive salt makes you bloated.
3. DO NOT skip breakfast. Eat breakfast within an hour of waking up. Our body is in a fasting state while we sleep. So breakfast jumps start our metabolism.
5. Drink your water. Drink your water.
6. Eat a snack every 2-3 hours. Include a protein (cheese, nuts, peanut butter, Greek yogurt, beans, boiled eggs or lean meat)
7. Stop the late night eating. My full of thumbs is no eating within 2 hours of my bed time. Our heaviest meal should not be dinner, because we are doing less moving in the evenings.
8. Eat good carbs (sweet potatoes, beans, brown rice, whole wheat pasta and bread).
9. Get your carbs (the good ones) in early part of the day. In the evenings most of your plate should include lean protein and green veggies.
10. Do at least 30 minutes of exercise 4- 5 days a week.

Do not look at this challenge as a diet. It is a life style change. Some of you have some very bad habits which need to be change.

I am tweaking my plan as well, cutting out some sweets and certain starches, so you are not in this alone. I just start following the paleo plan. That plan is basically eating clean nutritious foods as people did back in the day. The Paleo plan consists of vegetables, fruits and lean protein. It is a simple plan to follow. All of the junk and processed is eliminated on this plan. You can check out the links below.

Attached is some good information. I love the dandelion tea; it is a great detox for your liver. It also helps with the belly bloat. On the attached is also a great meal plan if you need to know where to start.

Re: Dandelion Root Tea

Re: Paleo Plan

Healthy After The Holidays


I hope everyone enjoyed their Christmas by spending time with family, friends and enjoying good food. Well, I must say I cooked a lot and ate a lot, more than I anticipated. I came to the conclusion that I only cook big like this once every couple of years so I may as well enjoy it. Then I told myself I can always get back on track; the food just didn’t leave my house fast enough. I rather cook and give it away then have the leftovers in my house. 😉

Anyway, what’s done is done. As you noticed, I didn’t blog last week. I figured people were going to eat during the holidays no matter what tips I shared; so I gave you all a break. :-).

Well, Thanksgiving and Christmas is gone. So what is your plan for getting or being healthy after the holidays? This is the time when most people make promises (or resolutions) to get in shape or drop a few pounds in the new year. There is no time like the present. You can start by making simple adjustments, once you conquer a few of them, start making additional adjustments. Before you know it, you will be well on your way to a healthier you.

Below are some steps you can begin taking to a be healthier.
1. No eating within 2 hours of your bed time.
2. Eat a nutritious breakfast daily (within one hour of waking up)
3. Replace one sugary beverage with cup water.
4. Cut back on sugar.
5. Cut back on salt.
6. Keep healthy snacks available when you are going to be away from home for a few
7. Eat mini meals every 2.5 hours. This keeps your metabolism reved up and minimizes
the hunger.
8. Stop eating at the first sign of fullness. You don’t have to clean your plate.
9. Eat fewer carbs after 5pm.
10. Don’t deprive yourself of those special treats every now and then.

Those are 10 helpful tips that can get you started in the right direction. You do not have to do them all at once, but I’m sure there are at least 2 or 3 that you can start incorporating today.

Remember, you only get one body, if YOU don’t take care if it, who will?


How to Time Your Meals for Optimal Weight Loss


So how do you maximize the timing of your meals to lose weight? Below are several tips to try.

1. ‘Have your dinner before 8:00 p.m.: Study results show that eating after 8:00 p.m. is associated with weight gain. If you need a late-night snack, try a small glass of milk or a cup of decaffeinated or herbal tea.
2. Eat a healthy breakfast: Though eating more calories at breakfast might encourage eating more calories throughout the day, avoiding breakfast completely also encourages weight gain.

3. Consider a larger lunch and smaller dinner: Depending on your daily schedule, you may want to consider eating more at lunch, and a little less at dinner. The body’s ability to digest meals is best at peak energy times, which occur around noon to 3:00 p.m. In fact, many people experience nighttime indigestion and heartburn because they eat their biggest meal around 6:30 or 7:00 p.m. Move your dinner time up an hour, cut down on nighttime calories, and if a big lunch leaves you sleepy for afternoon meetings, consider splitting your lunch into two servings–noon, and mid-afternoon.

4. Eat about 45 minutes after exercise: Eating before your workout may make you uncomfortable. Eating about 45 minutes afterwards, however, reduces the amount of energy that will be stored as fat, as the body uses the food to replenish low glycogen stores caused by exercising.

5. Avoid starchy carbs three hours before bedtime: Foods like breads, pastas, rice, potatoes, cakes and cookies will boost your insulin levels before bed, which can encourage weight gain. Instead, eat lean proteins, veggies and fruits at your last meal.