Tag Archives: breakfast

No more excuses for skipping breakfast

Posted on August 1, 2012 | 2 Comments

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!

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6 Super Foods to Help You Reach Your Goals!

Posted on January 4, 2011 | 1 Comment

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.

 


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

Posted on December 9, 2010 | 2 Comments

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!!

 

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What kind of eater are you raising?

Posted on November 22, 2010 | 8 Comments

I will start this post by saying that it is not all right to feed your kids junk because, “They are kids” or “because they are active” or “because they will burn it off”.

This might seem harsh to some of you and that’s something I’m ok with. We all need a dose of harsh reality. If you choose to stop reading now, that’s ok too, but you will find value in what I have to say here, so read away.

Kids need to be nourished just like you and I.  They need to have lean sources of protein and they need to eat fruits/vegetables and whole grains…end of story.

If you feed them chicken nuggets and pop tarts, they’ll be learning that it’s ok to avoid spending 5 minutes preparing a meal.  You are coating their palates / tongues with salt, sugar and some grand chemicals.  I know the excuse that’s coming, “They wont eat anything other than chicken nuggets and pop tarts.” Then that’s what you’ve accepted and allowed.  That’s your doing, not theirs.  Who bought it and who made it for them? Kids learn what they live.

Parenting is tough and at times can be thankless. It’s part of your job to teach them right from wrong, AND to teach them healthy from unhealthy.

Now I know people are getting all fired up reading this and are thinking, “Come on Carrie, they’re kids, let them have a treat” or “Carrie’s poor kids must be miserable.”

I think it’s fine to have a treat, but treats with every meal? NO, not a chance.  Replacing real food with something that comes out of a box? NO.  Making excuses why you can’t / won’t cook?  NO.  I have 3 small children work full-time and I can still manage to make healthy meals.  It can be done!

Would I love if many of you did a complete overhaul of your pantry/fridge?  Yes!!!  I realize that will be a process.  Start by adding in more veggies. I would also say, be the parent.  Don’t accept the fuss that is put up when the kids won’t eat the food that is prepared.  Start incorporating veggies that the kids like and then expand into other veggies.  This is not the eat the Brussels sprouts or else blog post :)

Work with what they like and find similar vegetables to add in.  If they like potatoes, then sweet potatoes would be the next one to add in.  If they like cucumber then next try zucchini.  If they like green peppers then add in some red and yellow peppers.

I’m notorious for pureeing veggies and adding them to meatloaf, chili, hamburgers, etc.

Here is what I do: I make sure they have some fruit with breakfast-cut up apple (they seem to eat more when it is cut up for them) I pack fruit and a vegetable with their lunch-after school snack is a mix-some days it is a veggie and some days it is fruit-I alternate so they don’t get bored and dinner is another serving of vegetables.  I also use different cooking techniques, stir fry, grilled, steamed, baked–they like variety just like you!

I will say stop buying crap.  If you don’t buy it, it won’t be in the house.  Chicken nuggets and hot pockets fall into this category as do pop tarts, sugary cereal, etc. This is just being lazy, sorry, but it is.  Kids don’t understand the health issues; so don’t let them dictate what you are buying and making.  They don’t need to eat these kinds of foods-they don’t -end of story.

Why do you willingly want to feed them all of these unknown chemicals, preservatives and fake meat while not really understand the long-term damage they are doing. I do believe that there is long-term damage–with the increase of cancers and other deadly diseases.  I believe there is a link to ingesting all of these unknown chemicals/preservatives.

One thing that is known….if kids don’t learn healthy from unhealthy, they will go into their adult lives not knowing the difference and struggle with their weight.  Why would you do that to them??  Take it from me, growing up and getting bigger and bigger as a teen was the worst feeling.  When you feel that bad as a teen, you eat more and get bigger.  If you’re struggling with your weight now as an adult why, then why in the world would you ever want to pass that along to your kids????????

Think of how you can “make-over” your pantry/fridge.  Think of how you can replace the junk/crap with healthier choices.  Remember though, just because it says “healthy”, “organic”, “lower in fat” doesn’t mean it is.  We call that clever marketing!!

Best choices: Food that doesn’t have a label.  Next, learn how to read a food label and teach your kids to do it as well.  Empower them to make healthier choices.

Here is your food label decoded:

Look at the serving size-then look at the calories- look at the grams of sugar–my kids can’t have anything if the grams of sugar is over 9 grams per serving!

Take a glance of the ingredients….do you know what those words mean? If you need a chemical science degree to understand the words on a box of food–put it down!

You know you feel better when you have eaten well, and you know how you feel after you have had pizza and cake…bloated, tired, cranky. Kids can feel the same then they act up and you wonder why????!!!!! Also, be kind to teachers.  Don’t send your kids to school with their blood sugar sky-high after eating a bowl of Froot Loops PS….there is no fruit in a Froot Loop!! :)

If you clean up the pantry/fridge and start making real food, your entire family will be better for it.  Your kids will perform better at school and their sports.

Uggghhhhh, I feel another blog post coming on (aka rant) kids, nutrition and sports…..hold on to your helmets and dance shoes….that one should be a dooozie!!

This is your health and the health and future of your family, make the changes so that you can all live healthy lives.

Ok, tomorrow……sports and performance nutrition for you future all stars……I will give you a heads up….Tim Bits are not on the approved list…hahahhaha

 

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3 Things to Avoid: Juice, Cereal and Bars, OH MY!

Posted on September 29, 2010 | 3 Comments

Don’t be fooled by foods that are sold to you as ‘healthy’ or even foods that you are sure are healthy.  There are so many foods (and food products) that are marketed as being a healthy alternative or a good choice that really need to be avoided if your goal is to live a long, strong life.

Now, I haven’t lost my mind…yet, so don’t be shocked at these three avoidable foods.   Read the explanation and you’ll understand why I am suggesting that you avoid them.

Most Breakfast Cereals

The reason I say most breakfast cereals is because there are some that you can eat if you absolutely must have cereal in the morning. Most cereals claim to have whole grains, vitamins and minerals but they also contain tons of sugar and processed, unhealthy ingredients. Reading the ingredients label will tell you all you need to know. If you can’t pronounce it, you shouldn’t eat it. Some cereal is healthier than others, but you can find several others in your local health food store.  If you absolutely need to eat some cereal every once and while – then make sure it’s all natural and organic.

Fruit Juices like Orange Juice and Apple Juice

Great sources of vitamins, sometimes minerals and generally good for you stuff but they are loaded with SUGAR!! Yes, it’s natural sugar, but it’s still sugar- and we all know sugar turns to fat. Think about a glass of orange juice…how many oranges were used to make that one glass, maybe 8 to 10? When was the last time you ate that many oranges at one sitting.  Sure lots of vitamins, but wow, why not just take a vitamin C tablet and then suck on handful of sugar cubes.  Drinking juice for fibre? Not a chance…there is no fibre in juice.

Energy/Meal bars

Some may have the perfect ratio of protein, fat and carbohydrates. Some are marketed as a good meal replacement when you don’t have time to eat real food…that’s the yellow brick road to the land of fat.  But if you take a look at the label of most bars, you’ll words like high fructose corn syrup, glucose, sucrose, sugar and in some bars fractionated oils. If you need a bar, chose one that contains only all-natural, organic ingredients.  No, they don’t taste nearly as good as the others but that’s because they aren’t packed with sugar!

Think about how your children start their day.  Is it a nice big glass of OJ, a heaping bowl of great tasting whole grain, sugar laden cereal and a granola bar with chocolate and caramel for a snack.

Be kind to teachers, start your children’s day, and yours right.

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Move it Monday – The Protein Show Edition

Posted on September 20, 2010 | 2 Comments

Good Morning everyone!!

Thought I would bring you a nutrition post today.  Brooklin decided to create a new recipe for a great Smoothie this weekend.  Raspberry Peach Protein Smoothie…she say’s, “It is delicious!!”  We tried it and think you’ll agree.

So give it a look, a try and add it to your Move It Monday Exercise program for a great start to the week.  Bottom’s up!!

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Eating for Energy

Posted on September 8, 2010 | 2 Comments

Wouldn’t it be nice if you didn’t have to rely on energy drinks to keep your eyes pried open and your mind and body attentive and ready for action? Well, you’re in for a treat, because if you want energy, you don’t have to fill up on sugar-laden energy drinks any more! You can get all the energy you need three times a day: Eat breakfast, lunch, and dinner.

The Big, Bad C

Thanks to Dr. Robert Atkins, carbohydrates have picked up a lot of flack from folks trying to improve their health. His world-famous Atkins diet has caused countless people to stop eating carbohydrates in order to lose a few quick pounds. Unfortunately, carbohydrates are essential when it comes to boosting your body’s energy levels. Have you heard the saying, “Carbs are the enemy.”?

Don’t eat enough carbs and you won’t be able to push your body to its limits in the gym. So while you may lose a few pounds from not eating carbs, you’re going to have a hard time keeping the pounds off when you go back to carbs, and you won’t build much muscle mass in the meantime. Instead of starving your body of fuel, eat smart carbohydrates, such as whole-grain breads, sweet potatoes  and brown/wild rice.

The Magic M

You probably don’t think about including magnesium in your diet, but if you’re looking for energy, it’s time you reconsidered. Otherwise, the sugar that makes its way into your body isn’t going to offer you anything but extra weight. That’s because magnesium has unique properties that turn sugar into something useful: energy. In other words, you can get away with a little sugar as long as you get enough magnesium. Since going without any sugar every day is nearly impossible, magnesium is your lifeline to healthy energy levels.

Fortunately, getting sufficient magnesium in your diet isn’t rocket science. Many foods have plenty of magnesium, including bran cereals, certain nuts (almonds, cashews, and hazelnuts), and halibut. By keeping magnesium in your system, you help your body turn sugar into energy and prevent yourself from feeling worn out.

The Fabulous F

Few nutrients are given as much media attention as fiber – and for good reason. It helps regulate intestinal issues and prevents dangerous and deadly diseases, such as heart disease and diabetes. On top of these wonderful perks, fiber also helps you feel full of vigor and energy.

Unlike other energetic foods, fiber doesn’t necessarily provide you with an instant energy boost. Instead, fiber helps regulate how quickly your body uses the energy it has in storage. By eating plenty of fiber, which can be found in fruits, vegetables, and whole-grain breads and cereals, you can maintain a steady flow of energy throughout your daily routine.

The Basic H

Need to stay focused? Expect your body to go strong until the end of the game? You’re going to need to stay filled up on H20. According to research, even a tiny lack of water in your system can instantly lead to feelings of fatigue. By making regular trips to the water fountain or keeping other unsweetened drinks at your disposal, you take a huge step toward ensuring your energy levels are at their peak, so you’re always able to do what you want to do when you want to do it.

Another way to get fluids in your body is by eating fresh fruits and vegetables every day. Not only do they offer an instant rush of hydrating fluids, but they also taste wonderful and come with an array of additional health benefits.

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Quick and easy healthy breakfast idea

Posted on August 7, 2010 | Leave a comment

What do you do with left overs on a Saturday or Sunday morning when there are many mouths to feed?

Breakfast Burritos!

This morning while I was running the team through the paces at Boot Camp, . He did a combination of (great turn out and awesome energy by everyone today BTW), DH was at home making breakfast for the troops.  He took care of cleaning out leftovers and putting together a nutritious meal.

This is what he used, but make your own ingredients based on what your family will eat.

8 Wraps (multigrain)

12 eggs

2 cups spinach (leftover from salad)

1/2 green and 1/2 red peppers diced (leftover from salad)

Ground Turkey (leftover from Turkey Tacos)

Goat Cheese (crumbled)

Wilt the spinach and combine in the same pan the peppers and Turkey.  Once warmed add the eggs and stir until cooked.  Serve in the wraps with Salsa, Guacamole, your own fav topping or nothing at all.

Fast, simple and helps clean up, without throwing out food.

Bon appetite!

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Wait…put down the cup and step away from the coffee!

Posted on May 19, 2010 | 7 Comments

This is an email question I got a couple of days ago.

Hey Carrie. I read today that coffee is really bad for you but a few weeks ago I read that it is good for you.  What’s your opinion?

It’s a great question and one I have received before.  It’s like saying red wine is good for you.  Or, red wine is bad for you.  The answer is, yes.

I want that mug!

I love my morning coffee, so I do know the answer to this one, since it is close to my heart.  Mr. Burrows has no interest in the answer, “Coffee is what it is…nearly as important as blood!”  Seriously, don’t try to come between him and his coffee, especially in the morning.  We are both believers that coffee is to be enjoyed, hot, strong and with nothing in it, except maybe espresso!

So, I will give you both sides of the equation and let you decide for yourself.  First thing that you should know;  It’s not coffee that is the basis of the debatable argument…it’s caffeine.

In the name of love:

In coffee, tea, chocolate, caffeine tastes great!  That’s it, no need to say more!  But, I will.

Studies have shown that caffeine can aid in the treatment and prevention of several high profile diseases.

  • Some cancers
  • Diabetes
  • Liver
  • Alzheimer’s
  • Parkinson’s
  • Gallstones
  • Heart Disease
  • Lung Disease.

The history of the coffee bean is deep and rich.  Some ancient civilizations used the coffee bean as medicine.

It also goes beyond just mere rumour that it is effective at taking the edge off a headache, it can boost your mood, gives you mental focus and prevents cavities.

And at last…. drum roll, one of the most important benefits…it’s a thermogenic fat burner!! Amen, caffeine is perfect!!

I should also say that some of the studies have indicated that the amounts of caffeine change radically from study to study.  One I read talked about more than 6 eight ounce cups and the benefit was for men, not women.  Tim read that one…thus why he orders coffee by the pot, not the cup.

Caffeine, the not so pretty side

Remember the commercial with the egg, “This is your brain.”  Then the frying pan with melted butter is shown and the egg gets dropped in and boom! “This is your brain on drugs…get the picture?”  Well, caffeine is a drug and like all drugs it targets specific parts of your body in different ways.  The central nervous system and brain function actually do get hit with adverse effects.

Skip you morning coffee for a couple of days.  How’s that brain feeling?  When you go without a drug that you have become dependant to, your body has a revolt reaction.  Other negative affects of caffeine include:

  • Headaches
  • Irritability
  • Mild insomnia
  • Increased heart rate
  • Increased blood sugar
  • Difficulty concentrating
  • Mild stomach upset

It can even have some really bad problems associated to it:

  • Panic attacks
  • Irregular heartbeat
  • Sleep deprivation
  • Continuous stomach problems
  • Prolonged depression
  • Sleep disorders

Caffeine can also mess with your adrenal gland and is an acidic classed beverage.  That mean it messes with your bodies pH balance.  (That’s bad).

Ok, I quit coffee right now…. never mind, I just read the good side of caffeine again.

So, there you have both sides, like I said, you make the choice that you can live with.  Here are a couple of bonus thoughts to help your decision.

1. Limit your coffee and tea intake to 2 or 3 cups per day.

2. Replace one of your normal cups of coffee with a green tea.  Yes still caffeine, but less and will help you through detox.

3. Drink coffee in its best state…clean.  No sugar, honey, milk or cream.  Is it coffee you want or the stuff you put in it?

4. For every cup of coffee you drink, take in an equal amount of water.

5. Like a lot of things in life…moderation is the key.

So, that’s it.  Thoughts? Have you stopped drinking coffee for health reasons? Do the risks matter to you? Let me know where you stand on the issus.

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The Protein Show…(no ham here, unless you count her!)

Posted on May 11, 2010 | 4 Comments

Someone understands the importance of anti-oxidant, mineral and vitamin packed foods…and she is only five years old!! She hasn’t learned the big words to describe good for you nutrition.  She has been encouraged to eat good foods that taste great and look bright. The result? A great protein packed, vitamin, mineral and anti-oxidant smoothie!

Breakfast? Lunch? Diner? Snacks? YES…there is no bad time to have this drink.  This future Boot Camp Diva loves making her smoothie with our protein.


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