Tag Archives: weight loss

The cost of eating healthy

Posted on February 21, 2012 | 1 Comment

Food, it does a body good

I hear all the time that it is expensive to eat healthy–total bull.

I think it is far more expensive to eat out (not knowing who is touching/preparing your food) sorry, personal germ-a-phobe moment

Going out to eat a salad with chicken breast for $13, really? You get about $1.00 worth of salad and the chicken breast is about 3.00.  Total cost $4…a nine dollar margin for the restaurant–gah! And yes, I know, overhead, employees and the cost of doing business stuff.

Not to mention the issue of who is actually preparing and touching your food…ick! Save the money and make the dang salad and bbq up the chicken.

It is expensive to eat pre-packed food not to mention its gross, crappy full of chemicals/preservatives to make it shelf stable for years…whole other blog post on that issue.

You need to reconsider how you look at the cost of food.  Yes, you can eat a big jumbo box of some kind of cereal that will cost you a couple of bucks. But there are other costs with that mentality.  The cost of that is gaining weight, speeding up the aging process, which means it essentially you shorten your life.  What’s the price tag on that I wonder?

Or, you can spend a few more cents and eat some protein power packed eggs for breakfast–that will help you keep your weight in check, turn back the aging clock, power your mind and muscles and extend your life.

Are you really, going to complain over a couple of bucks here and there to live a better life??

Take 10 minutes and plan your week with the meals that you will eat.  You’ll find having a plan will make it much easier. It takes the stress out of eating and you are less tempted when walking the food isles.

I really don’t think it’s that much of a big deal to look at your week ahead and see what you have to do and plan from there.  10 minutes people, 10 freaking minutes.  That’s all it takes!

If you tell me that you just can’t do it, then I will tell you that you will never get to the next stage in your weight loss goals; plain and simple.  Not to mention, you’re telling yourself, “Me and my family just aren’t worth it.”  OUCH!

A few tips to make things easier and more affordable.

  1. Read the weekly sales flyers.  Look for items on sale that are on your healthy food list. Great deals on the crap?  Who cares, it’s crap!
  2. Shop with the seasons—buy produce that is in season.  It’s always a better price and it tastes better.
  3. Frozen is ok—buying frozen produce is ok and it is always cheaper.  Look for flash frozen from a natural state…aka, not pre-cooked, seasoned, chemically altered, etc.
  4. Get creative—-if extra lean ground beef or ground turkey is on sale then buy extra, freeze it and use some to whip up a chili packed with beans and veggies
  5. Grill up meat so you can pack it in your meals.  Even do up extra that you can freeze.
  6. Buy a vacuum sealer.  You can but extra of everything when it’s on sale and freeze it up! We also make up a lot of meals ahead of time, vacuum seal them and warm them up later

Here is a sample of my shopping list.

  • Avocados (2) 3.00
  • Hummus   3.00
  • Red peppers (2) 3.00
  • Apples (5-6) 4.00
  • Eggs – dozen 2.50
  • Spinach 4.00-fresh (frozen is about 2.00)
  • Broccoli (frozen) 3.00
  • Frozen raspberries 4.00
  • Tomatoes (diced/can) 1.00
  • Black Beans (1 can) 1.00
  • Salmon (canned) 2.50
  • Sirloin Steak 5.00
  • Skinless Chicken breasts-fresh (5-6) 20.00
  • Unsweetened Almond Milk 4.00 (2 containers for $4.00)

I put approximate values on the above foods

Grand total for my staples per week is $65–

Yes, I spend more than $65 a week (I am feeding a family of 5) but those are some of my staples.

I buy more veggies, lean meats, brown rice or quinoa, but I always have the above items in my cart weekly.

Start shopping smart for eating smart and watch your grocery bill go down along with the pounds!!!

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Protein…it does a body good

Posted on February 16, 2012 | Leave a comment

For everyone who has participated in one of my weight loss programs or taken on my 7 day slim down, 5 ½ day diet or had me prepare a nutrition plan for you, you know I am big on ensuring you eat healthy, lean protein.

Why do I love protein so much?

This is protein

Well for starters it has an impact on your blood sugar, glucagon, insulin, satiety, blood amino, nitrogen retention, glycemic load, muscle health, energy, negative caloric state and a whole lot of other really fun things.

Let me break it down for you.

  1. Taking in healthy Protein actually makes your body burn more calories just by consuming it because it takes energy to break it down into bite size pieces that your body uses.  Those are amino acids…they are good things
  2. Protein helps protect you from losing muscle.  If you are in an amino acid deficit, your body eats its own muscle.  That means less fat burning ability…that’s not good.
  3. Protein helps control insulin and blood sugar so your body produces the fat burning goodness that you want…that’s a good thing
  4. Protein takes longer to break down and digest than carbohydrates so your hunger is controlled longer…that’s a good thing.

All foods (carbs, protein, fat, micro and macro nutrients) have an effect on insulin and blood sugar. Carbohydrates jack blood glucose levels faster and more that the others.  Then your body makes insulin to suck out the sugar.  Then the sugar gets transported to your muscles and liver so that it can be used later.

That process also makes your body release a bunch of other hormones that help it store all that energy….aka, fat stores. Not really what most people who are looking to lose weight want.

What you want is your body to release fat, not store it.

So here are my recommendations for healthy protein choices. A serving size of meat is about 3-4oz or about the size of a deck of cards for 22-28 grams of protein.

Seafood

This is an excellent source of protein because it is low in fat. Fish such as salmon is a little higher in fat, but it is the heart healthily kind: omega 3 fatty acids.

White Meat Poultry

Stay with the white meat. Dark Meat is a little higher in fat. The skin is loaded with saturated fat.

Eggs

Eggs are one of the least expensive forms of protein. Hard boiled eggs are a great option and portable!

Beans

A 1/2 cup of beans contains almost as much protein as an ounce of broiled steak. Beans are loaded with fiber to keep you feeling full

Pork Tenderloin

The other / other white meat.  It’s 31% leaner than it was 20 years ago.

For my Veggie friends–Soy is another source of protein, which is controversial, but I’ll save that for another post.

Lean Beef

Surprise, lean beef has only one more gram of saturated fat than a skin-less chicken breast. It is also an excellent source of iron, B12 and zinc

Cottage cheese serving size is roughly ½ cup for 15 grams of protein.

Egg whites have 3 grams of protein while the yolk has the same. So eat your eggs. You get a “complete” protein when using yolks and whites, so eat the yolks.

Protein powders are a great supplement / addition.  Most are 20-25 grams per scoop.

My recommendation?  Get a high quality Whey protein (such as our fabulous Boot Camp protein). It has the best amino acid profile and it’s been shown to elevate your body’s own antioxidant levels of glutathione…that’s a good thing.

To summarize…. eat PROTEIN…. with everything. :-)

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6 Fitness Fails…and the fixes

Posted on February 9, 2012 | 2 Comments

We have made it over a month into the New year.  Did you make resolutions? Are you staying on track?

Losing weight and keeping it off has become a bit of a rarity. We all know people who lose weight and keep it off for a little while and then go back to their old ways and regain the weight. If you’re lucky you only gain it back…many go beyond!

Understanding the problem better helps lead you to real solutions. Time to get off the weight loss / weight gain roller coaster.

Instead of you trying the latest diet fad, I’ve put together a few things that will help you stay on track.

6 reasons why you fall off the wagon

1. No focus: you didn’t set goals, you didn’t put your goals
in writing, and or you didn’t keep your goals in mind daily

2. No priorities:  you may have set a goal, but you didn’t
put it on or near the top of your priorities list. For
example, your goal is six-pack abs, but drinking wine and
eating fast food on the weekend is higher on your priorities
list than having a flat/fit stomach.

3. No support system: you tried to go at it alone; no buddy
system, training partners, family, spouse, friends, mentors
or coaches to turn to for information and emotional support
when the going got tough.

4. No Accountability: you didn’t keep score for your own
accountability – with a progress chart, weight record,
measurements, food journal, training journal, and you didn’t
set up external accountability (ie, report to someone else
or show your results to someone else)

5. No patience: you were only thinking short-term and had
unrealistic expectations.  You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you
lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it.  You got the idea that you need to exercise and get healthy so you hit the gym. No plan, no schedule, no direction.  How do you get somewhere when you don’t know where you going? So then, you lose interest and excuses become easier than reasons.

6 mistakes that cause most people to fall off the wagon. Are you guilty of any of these?  If so, the solutions are clear and simple:

  • Focus
  • Prioritize
  • Get support
  • Be accountable
  • Be patient
  • Plan.

 

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How are your resolutions going?

Posted on January 24, 2012 | 1 Comment

Well , we are one week from the end of January.  The first month of 2012 is almost gone and what have you got to show for it?

How are you doing on your goals for this year so far?  Did you set your goals for the year?  It doesn’t matter if we are talking about finances, family of fitness…you need to set goals.  It’s no just enough to say I want to lose 30 pounds or I want to be a size 6.

When do you want to lose 30 pounds? After you gain 20?  If you’re a size 12 you might just be a little discouraged right now if you wanted to be in the size 6-slinky dress for Valentines Day.

Just like it’s not enough to say (wish) what you want, you need to be realistic about the time line and you need to put a date on your goals.  Here’s what I mean.

Goal

I will lose 30 pounds by December 31st, 2012.

(I’m going to use that as an example for the rest of this post…feel free to put your own number in there)

That’s a great goal and its got a realistic date for achievement.  Now that you’ve got the goal and the date and you’ve written it down, committed to it and even shared it with someone to be accountable to, you have to take action.

Big surprise! All the wishing, wanting, writing and dreaming will NEVER get you where you want to be.  You HAVE to take action, and that action needs to also be set in stone.

How are you going to lose 30 pounds? Are you going to wait until November 1st to go into panic mode and try to take some drastic measure?

Bench Mark Goals

You need to set mini-goals on your way to the ultimate goal.  30 pounds by December 31st = 2.75 pounds per month.  So every month for the next 11 months you need to drop 2.75 pounds.  That works out to be .68 pounds per week.

I will tell you right now…that is very attainable.  BUT, you have to do it right.  Last week I praised Mayor Ford for making the decision to tackle his weight.  One week later, 10 pounds gone! He has a very aggressive goal of 50 pounds in 6 months and after only one week, 10 pounds!  Time for celebration?

NO!!!

It is not time for celebration and that is where so many people go off the rails in their plans.  “This is easy!”  “I deserve a treat.”  “I don’t have to work so hard”  I’ll take tonight off of boot camp.  I guarantee thinking like this is the key to so many people’s failures.

You have not reached your goal.  30 pounds by December 31st is your goal.  Don’t make the mistake of easing off or destroying your good efforts.

Objectives

To reach your bench-mark goal (.68 pounds per week to attain 2.75 pounds per month) you need to set the objectives to meet and measure your plan.

  • I will lose .68 pounds this month by:
  • Eating 4 to 6 times per day
  • Each meal I eat will include a lean protein, a vegetable, a fibrous carb.
  • Each meal will not go beyond an intelligent portion
  • In between meals snacks will be small and intelligent
  • I will exercise a minimum of 30 minutes per day
  • I will sleep at least seven hours per night
  • I will not eat after 8 pm.I will drink 3 litres of water per day (divide that as well: 1 cup (250 ml) every hour.
  • I will NOT drink alcohol
Measurement

At the end of the week, before you get on the scale, look back at your daily journal.  What? You’re not keeping a food journal? You’re not checking off your accomplishments? OK, you need to journal what you are doing.  On the top of each page of your journal you need to write down your objectives (To Do List) and as you accomplish them, check them off.  You also need to write down what you eat…EVERYTHING!

I guarantee that if you look back at your week and your journal is not something you are proud of you will not be happy with your results.  In fact, if your journal isn’t good, don’t even get on the scale.

In fact, just stay away from the scale.  Look at yourself in the mirror and see if you have improved at all.  Think of how your clothes feel.  Yes, you will be able to tell after one simple week.

Reward

Meet your objectives? Reward yourself.  Meet your goals?  Then reward yourself.  Rewards don’t mean bingeing on crap. Don’t destroy your great accomplishments with bad rewards.  A facial, new book, a healthy dinner at a restaurant.  Mani / Pedi.  Find your hot button and use that as your reward.

Here is a great tip.  Include your family in your objectives and goal settings.  Make the journey for them as well.  Lets say your children know that if you hit your goals, there will be a family outing or movie night.  They’ll help remind you when you are about to do something that goes against your objective’s.

What happens when you find yourself ahead of schedule? Celebrate by changing your time line.  Move it from December 31st, 2012 to October 31st, 2012.  Don’t slow down your schedule or results by backing off.  That will lead to compromise and delay.  Let that happen long enough and complacency will set in and before you know it…you are right off track.

  1. Goal
  2. Benchmarks
  3. Objectives
  4. Measurement
  5. Reward

Stick to that, be honest to yourself and committed to your goal and you will win!

Then we can move onto to maintaining the new you forever!

Who loves ‘ya?

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Challenge creates change

Posted on January 12, 2012 | Leave a comment

Results ALWAYS happen 1 step / 1 lap / 1 lunge past where most people give up so they never get to see the results they are looking for as fast as they want them.

I know how it feels when you just want to give up. When you are too tired to try.  When you are too busy to make the time.

BUT, I also know how amazing it feels to pull it together and push past those feelings.  To give it your all with exercise and proper nutrition.

You know what I’m talking about.  When you come to boot camp and you push beyond the tired and give me, “Three more, two more, one more. You did it!!”

You feel strong and proud!!

How do you feel when you stop halfway thru an exercise?  When you walk when you know you can run?  When you give into those cravings when you think you are hungry?

We all need to be reminded that the MAGIC doesn’t happen on the 1st mile, it happens when you go the EXTRA mile for yourself and for others.

Anybody who knows anything about weight training or dieting will tell you that you get most of your results from those last 2-3 reps you don’t want to do, or from those last few weeks that you really don’t want to diet.

But here’s the catch.

Most people quit on themselves and their goals and dreams, right when it gets tough.

Unfortunately, they then never get to experience the MAGIC that would have taken place for them. That same magic that could have transformed them from ordinary to extraordinary.

I’ve said it over and over again, but I’ll repeat it here one more time…you don’t have to be 50% or 100% better than everyone else when you diet or exercise.

You only need to be 5% better.  5% is it. 5% is all it takes to be extraordinary.  To be better than the average.  To accomplish more than the norm.

That’s it.

  • Push past your desire to stop.  Do a little bit more today.
  • Do one more rep. Run a bit faster on that lap.
  • Drink one more glass of water.
  • Eat that salad
  • Show up to boot camp even on those days you are tired (I promise you will leave feeling more energetic).
  • Motivate one more person to exercise with you.

Are YOU ready to give 5% more today?

I saw this the other day:

I exercise because I can. When I get tired, I remember those that can’t exercise and what they would give to have this simple gift that I take for granted, and I work harder for them.

Powerful.

Focus on that when you think you can’t do one more rep or go the distance.

I know you can tough it out; CHALLENGE CREATES CHANGE.  Make that your mantra when you want to give up.

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My 2012 Predictions

Posted on January 10, 2012 | 3 Comments

I PREDICT that if you reach into your pocket on any day in 2012 and pull out a card or piece of paper with all your realistic body and fitness goals written on it in precise detail, the odds are in your favor of you’ll achieve every one of those goals before the end of the year.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast in 2012, it will make your head spin. #truth

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, all day long, your problems will get worse than ever this year.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with them when the going gets tough.

I PREDICT that at times, the going is going to get tough. But you need to tough it out.

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself “this is temporary; this too shall pass”, then it won’t set you back and it will pass. Don’t be a victim to excuses.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2012 as it did on New Year’s day.

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure a year from now.  That’s the cold hard truth.

I PREDICT that you will be tempted by many quick fixes in 2012. You’re smarter than that–don’t fall for it.

I PREDICT that if you hang out with losers (not weight) and negative people (food pushers) this year, you will become just like them.

I PREDICT that if you hang out with winners (boot campers) and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners. Choose wisely who you want to be like. There is a reason there are more negative people…it’s easy.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2012, you will double your chances for success. If you surround yourself with numerous support buddies, you will become unstoppable.

So how does your future look this year? It’s totally up to you!! Just know that I am here to help.

The past is the past and you can’t change it, but by changing your thoughts, attitudes and ACTION in the present moment, the future is yours to create.

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Beware of the “Experts”

Posted on December 7, 2011 | 9 Comments

I saw this on Facebook the other day , shook my head and now I have to comment on it.

Just have a baby, low on energy, want your old body back? (notice the bad grammer-guess the product doesn’t help that)
Have picky eaters, children, teens, seniors, want to ensure their nutrition?
Need to lose weight for health reasons, Diabetes, Heart Conditions, Back Problems?
Want more Energy for family, friends and the busy holiday season?
Want to trim down for Family Pictures, High School Reunions or Tropical Vacations?

Well what is this all in one miracle that works for children to seniors?
For sickly people to people in pain?

So if you are trying to lose baby weight or if you are a senior with a disease then this miracle product will work for you!! Actually, it will work for anyone with a heart beat including the dog or the squirrel on your lawn.

WHAT A BUNCH OF LIES!!!!

This is a post from someone with ZERO health/fitness training and education–pimping some product.

I am sure you all know someone like this. It could be a neighbour, co-worker, family member that has gotten involved with some kind of multi level marketing company.

They have no idea how these products are manufactured–they have no idea about the “ingredients” in these products–all they know is that it might help them lose weight and get rich.

What also shocks me is that smart people will take health advice from someone who has no training or education–that is a whole lot of crazy!

I always find amusing is that the majority of these people selling these types of miracle products are usually unhealthy, sick and broke!  Great role model for your company folks.

If you are selling a weight loss product, you likely shouldn’t be overweight.
If you are trying to get someone to join your “company” you likely shouldnt be broke.

There is no miracle product that is a one size fits all…..read that again.  If someone is trying to tell you that it is good for your kids and for your grandparents they are way off base. (Unless they are selling water or vegetables).

What I see usually, are people who are drawn into these quick fixes and then they are on to the next one.  It might not be a direct selling company, it might be that they started with Jenny Craig and then moved on to Herbal Magic and then on to the next diet centre. Or diet books; one week it is Atkins then the next week it is the blood type diet.

What the heck has happened to society……
Everyone is looking for the easy way out.
Lazy, lazy, lazy.

Losing weight takes an effort.  No magic drinks, pills, lotions or potions.

Guess what, you did this to yourself. You did not wake up with an 30 extra pounds on your frame. You had to have the Eggs Benedict when a veggie omelet would’ve been fine. You had to have the chips because they were out on the table at a party. You had to have the pizza because everyone else was. You couldn’t pass up dessert because it was your favourite……shazam you gained weight!

Everyone is unique…..its this special thing called DNA, maybe you have heard of it?!

Your genetic makeup is your own. So what works for Sally won’t necessarily work for you.

One thing that is true is that you need to eat real food–(not boxed food) and you NEED to exercise—-those are two truths that will never change.

Just so we are clear anyone telling you to buy some “magic” product and replace two of your meals with this magic product and you will be a brand new person is lying.

Slim Fast said the same and remember what happened to Oprah when she went on that liquid diet.  Yeah she lost weight but now look at her.  Has she ever been able to keep it off? Did she ever learn why she loses weight than gains it back, faster and bigger then before?

What’s your thoughts? Let me know…agree / disagree?

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The Halloween Hangover

Posted on November 1, 2011 | 1 Comment

So…….how’d ya do???

Did you stay strong and resist the urge to tear into those bite size candies? Or did you buckle and eat your body weight in “fun” size candy??

Did you wake up this morning and while getting dressed start saying (or screaming) WHY…WHY DID I EAT ALL OF THAT CANDY??

If you are suffering a chocolate hangover you need to re-group; dump the candy and say no to your candy pushing co-workers who are trying to unload their candy.

Did you read my last email?  3 fun size pieces of candy will cost you 20 minutes of jogging!  Do the math: You had a couple before trick or treating + a couple during trick or treating + a few more during the sorting process x the number of kids you have equals…A LOT OF BOOT CAMP TO BURN THAT CHOCOLATE OFF

I know the internal conversation you had with yourself….”oooohhh that kind is my favourite” or “I will just have this one!” Bet you said this “Well, I have had so many what’s one more?!”

I see so many of you that work soooo hard at boot camp but then you tell me that you had wings, wine, candy, (or insert whatever bad food here) and you wonder why you are not losing weight.  The reason is simple!  You keep sabotaging yourself!!!! When you come to boot camp and bring your A game, give it your all, you are burning the crap that you ate that day.  You never get to that stored fat.  Think about that!  All your work is to just maintain.

So if you start your day with a latte, then have a muffin add a bagel and some pasta for dinner, you come to boot camp and you might burn through half of those calories.  You don’t burn the stuff you want to get rid of off of your thighs, tummy or backside, BUT you keep doing it.  Why?? You are choosing food, junk food, you are letting the food control you.

IT ALL STOPS TODAY………..

Make the commitment to change your eating habits, dump the junk, drink the water that you need and exercise!!!!

Halloween is over and it likely was a scary night with all of the reckless eating but onwards my friends……

Candy is not your friend.  I am…so start listening to me!!!

Halloween Hangover remedy:

LOTS of water–eat real food, (lean protein, veggies) and get moving (show up to boot camp).

We have 7 weeks until Christmas…..that means a lot of parties, dinners, get-together, cakes, cookies, drinks, it means you need to pull it together!!  No maintaining through that! That is the recipe for waistline disaster.

Starting NOW it’s game on.  No more fooling around.  No more making excuses why you can’t.  No more giving in to food weaknesses.  No more nonsense.

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What’s your motivation?

Posted on September 15, 2011 | Leave a comment

I love that question.  Actually, I love the responses to that question.  Coffee, quiet time, to do list check-offs, a drink, dessert…the list goes on and on.

Motivation can be anything and can come in any form.  Motivation is what drives you.  It’s what makes you excel.  It can be a push or a pull.  No matter what it is that motivates you, it requires commitment, dedication and focus. 

Motivations can be little things like, “If I get this laundry done, I’ll be able to relax for 20 minutes.” Or motivators can be huge. “I’m going to get healthy to live longer, to see my children graduate, get married, have children.”

Motivators can be inspiration found from others achievements or found deep inside your self.  When Terry Fox started The Marathon of Hope, he was motivated everyday by the desire to raise money to fund research in the attempt to find a cure for cancer.  Now his motivation has been embraced by millions of people every year who carry on his dream.

My motivation for doing what I do is simple…I want to see obesity defeated.  I want to see healthy children.  I want to see parents living a full life.  I want people to have the inner happiness I found after losing lots of weight as a teenager.

I continue to stay motivated everyday because I want to see my children grow and become adults.  I want to know the joy of being a grand parent…but not too soon!!!

But there is a killer of motivation.  It’s called excuses.  Excuses are the crap stories we sell ourselves to justify why we can go without commitment.  “I’m tired, I’m sore, I’ve got no time, It’s hot, It’s cold, It’s hard…blah blah blah….EXCUSES!!

A healthy life style requires commitment.  Anything that is worthwhile in life and doesn’t come easy requires commitment.

This Monday, we will be starting a new Challenge Group.  This is a four-week plan that will include an on-line forum, weekly challenges, recipes and exercise that will kick your butt and get you to reach your goals.  But you will have to commit!!!

I will commit everything I can to you, but only if you commit to yourself first!

The best part of the Challenge Group?  You will get support.  You will get accountability check-ups and you will get motivated!

What’s your motivation?

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Food Friday…Chicken and Pancakes

Posted on July 29, 2011 | 1 Comment

I am excited about the opening of the Smurfs Adventure today!!  Bringing back the childhood memories.  And on that note, here is a Blue recipe to start your day!  Too late for breakie now? No worries, this will make a great Saturday morning starter.

The second recipe is one that my kids ask for at least twice a week. They love it!!  If there are any leftovers, they can be used the next day for lunch in a sandwich or a salad! (See, make a little extra food at night and you have already started your next day plans right.)

Blueberry Pancakes

  • 1/2 cup rolled oats (gluten-free oats-would be better)
  • 1/2 cup cottage cheese
  • 2 large eggs
  • 1/2 tsp stevia
  • 1/4 tsp vanilla
  • 1/4 tsp cinnamon
  • 1/4 cup blueberries
  • 1/2 tsp baking powder
  1. Put rolled oats in food processor and blend oatmeal to a fine powder.
  2. Add remaining ingredients, except blueberries, into food processor and blend until batter forms (about 10 seconds).
  3. Heat skillet, pour batter into a hot skillet, making 4 pancakes and add your blueberries.
  4. Cook until lightly brown and then flip over and cook the other side until lightly brown.
  5. To make them Smurf-tastic mix the blueberries into all of the ingredients and blend!

Balsamic Chicken

  • boneless, skinless chicken breasts
  • 2 teaspoons lemon-pepper seasoning
  • 1-1/2 teaspoons extra virgin olive oil
  • 1/2 cup balsamic vinegar
  • 1/4 cup chicken broth(low sodium)
  • 2 garlic cloves, minced (garlic lover over here, I used 3-4 cloves instead)
  1. On hard surface with meat mallet or similar flattening utensil, lightly pound chicken to 1/4-inch thickness.
  2. Press lemon-pepper seasoning evenly on both sides of chicken.
  3. In large fry pan, place oil and heat to medium temperature. Add chicken and cook, turning once, about 7 minutes or until fork can be inserted in chicken with ease. I covered it while cooking and thus only had to cook it for about 3-4 minutes per side. Remove chicken to warm serving platter; keep warm.
  4. In medium bowl, mix together vinegar, broth and garlic; add to fry pan. Cook over medium-high heat, scraping up brown meat bits, about 2-5 minutes or until mixture is reduced and syrupy.
  5. Place chicken back into the mixture or pour mixture over chicken and serve.

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