Tip for the Week

Posted on 16. Oct, 2011 by in Food, Uncategorized

Time for honesty!! I am tired! I am fried! I am exhausted! It has been a long month and extremely long past 72 hours.  I am going to recover the lost 20 hours of sleep this week. So this week’s tips are a little different.  

A reoccurring comment from friends, clients and club members is to share how I eat, what I eat and when I eat it. I am not a certified Nutritionists, just enjoy breaking down the foods, ATP and other nutrients.  I am happy to share my schedule and ideas for meals and snacks. So, while catching up on zzzz’s, you can start your healthy eating tactics. Not a diet, just think healthy food is better for you, your body, your mind and your world.


Many have asked, what do I eat, how I eat and what tips I can share for eating healthy. Generally, it is 5-6 times per day. Think breakfast, snack, lunch, snack, dinner, tea before bed. Now, be aware, these are not tips reviewed and approved by a physician. They are generally healthy ideas adopted from other trainers, reading and research.

Quick Breakfast Ideas:

2 Hard Boiled eggs, dry toast, piece of seasonal fruit. On Sunday – hard boil 1 dozen eggs and put in the fridge for the week.

Plain instant oatmeal, topped with Raw Agave Nectar or brown sugar, and topped with fresh berries

2 eggs, any style, toast and fat free or low fat yogurt

Fat free/low fat Greek yogurt, top with berries, ground flaxseed and raw agave nectar

Small bowl of Cheerios or Special K with Unsweetened Almond Milk and fresh/frozen berries.

Turkey sandwich

Bagel thins stuffed with turkey bacon or Morningstar breakfast patty.

Refried beans, scrambled eggs, salsa of choice in a Carb free tortilla

Egg white omelet, spinach, parmesan cheese and tomatoes or avocado, with dry toast and fresh fruit

Scrambled eggs with spinach and chopped cherry tomatoes. Spoon mixture into

Trader Joe’s French Toast with almond butter and sliced strawberries

Trader Joe’s French toast with cream cheese and sliced berried of choice

Sara Lee’s 45 calorie wheat toast with turkey bacon and avocado

Fruit Smoothies – made with fat free yogurt, a banana, berries (frozen or fruit) and 1 scoop of Whey protein. Option: 1 teaspoon Raw Agave Nectar. (Check out wholeliving.com, Martha Stewart.com/apps or Whole Living app for more smoothie recipes.)

Walnut Yogurt Parfait – Divide 2 cups of nonfat Greek yogurt with 1 cup of fresh fruit and ½ cup of chopped and toasted walnuts. Drizzle with honey or agave nectar. This is enough for 2 parfaits.

Quinoa Cereal – this takes some prep time. Bring 1/5 cups of skim milk (or milk product of your choice) with ½ cup of rinsed quinoa to a boil. Simmer, covered until most of milk is absorbed about 14 minutes. Remove from heat, stir in 2 tsp. of maple syrup, and a pinch of ground cinnamon and ½ cup of fresh raspberries. Add sliced banana to top.

Smoothie and Vitatop muffin

Whole wheat English muffin with 1.5 tsp. sugar free jam; 2 oz. of poultry sausage and half a grapefruit.

Bagel thin with sliced tomato, Swiss lace cheese, sliced avocado

Egg Sandwich- 1 egg omelet-style with 2 minced sun dried tomatoes. Season with sea salt and pepper. Place on piece of wheat toast with soft goat cheese, 1 cup of loosely packed arugula and 4 thin slices of zucchini.

Last resort: Cold cheese pizza.


Piece of Fruit and/or Special K bar

Dried Sugar Free Sulfite Free Mango slices

Frozen grapes. Freeze grapes in bags/travel containers of about 10-12 grapes. Take these grapes out in the morning to be ready for your morning snack.

Siggi’s Strawberry Probotics drinkable nonfat yogurt.

Mix of Puffin cereal – 1 TBSP of dried banana, 1/3 cup of Barbara’s Puffin Peanut Butter and Chocolate Cereal.

1/3 small pear with ½ TBSP of pumpkin butter

Nonfat cottage cheese with salsa

Mixture of sunflower seeds, Brazil nuts, dried cherries

Soy Chips

Frozen Juice bars

Laughing cow cheese and low fat wheat crackers

Carrots, cucumbers, red/yellow peppers dipped in hummus

Turkey roll up with hummus inside.


Morningstar Veggie burger with Trader Joe’s bruschetta sauce

Turkey sandwich on wheat NO MAYO

Frozen yogurt with fresh fruit toppings only

Low sodium tomato soup

Amy’s butternut squash soup

Amy’s Turkey chili

Field green salad with chunk white tuna, green grapes, walnuts

Field green salad with bacon and hard-boiled egg, avocado and ½ pieces of cheese sliced very thin

Field green salad wrapped in Carb Lover tortilla

Spinach salad with fresh strawberries

Almond butter and jelly on wheat bread

Mini tacos from Kirkland

Hallow out cucumber tube. Mix cottage cheese with fresh herbs in the blender. Fill tubes with blender and share.

4-5 oz. of edadame with sea salt.


Since I have to cook for everyone in our house, this is generally a family meal. Here are some ideas, when not cooking for the 3rd regiment. There are two awesome website refer to regularly for great ideas and recipes. The first is www.skinnycrockpot.com I have made over 10 recipes from this site, most are good. Only found one that was a dud. And of course, recipes posted on www.RockItMom.com.

Large mixed green salad with lots of veggies and veggie burger on top.

Large mixed green salad with lots of veggies and ground turkey cooked with salsa and taco seasoning. At the beginning of the week, cook 2 lbs. of turkey and use for extra protein throughout the week.

Grilled chicken, Dr. Prager’s Spinach and/or Broccoli pancakes, fresh fruit

Chicken breast dipped in egg white and rolled in dry mixture of finely crushed tortilla chips & dry Ranch dressing. Bake chicken and serve with green beans mixed with Rotel tomatoes.

Turkey chili – everyone’s is different. Check out www.RockItMom.com or www.skinnycrockpot.com for a good recipe.

Pot Roast in the crockpot.

Frisbee steak (bunless hamburgers) veggie fries and cantaloupe

Since it is soccer season, my favorite site is www.skinnycrockpot.com I have made over 10 recipes from this site, most are good. Only found one that was a dud.

Mostly recipes posted on www.RockItMom.com

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