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breakfast

Foods I eat

Lisa’s go to Breakfast ideas…..all under 300 calories!!

April 25, 2013
LISA’S GO TO BREAKFAST IDEAS…..ALL UNDER 300 CALORIES!!

One on my biggest mistakes was NEVER eating breakfast. I just did not have the time or the energy. I also thought I was saving myself the calories by not eating them, since I was never hungry in the morning any way. I was wrong! I have heard that people that never eat breakfast usually make up for it sometime during the day, AND THEN SOME in my case!!! By the time lunch came around I was a hungry girl ready to over eat… if I had not found a snack of some sweet treat and some coffee earlier in the day. You see skipping breakfast lowers your blood sugar, which brings on those cravings for high-carb, high-calorie-sugar foods. It is by far the best to get up and get that metabolism working for you with a healthy breakfast. The best thing you can do for you and your diet is to eat 4-5 small meals throughout the day to keep your blood sugar on an even keel. This will also keep you from getting ravenous and ready to devour anything in site!!! Eating will also speed up your metabolism…..yep you have to eat to lose weight!!!

Here are some of my favorite breakfasts::

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1. Egg White Scramble::140 calories:: 4 egg whites, 1 cup Spinach, 1/2 cup mushrooms, 1/2 peppers, 4 Tablespoons fresh Pico de gallo

2. Go Lean Crunch::220 calories:: 1 cup Go Lean Crunch, 1 cup of unsweetened vanilla almond milk

3. Breakfast Parfait::290 calories:: 1 cup of non-fat plain Greek yogurt, 1/2 cup of fresh fruit, 1/4 granola

4. Arbonne Vegan Protein shake::190 calories:: 2 scoops of either chocolate or vanilla, 1 cup almond milk

5. Sweet Bread::240 calories:: 2 slices toasted Ezekiel 4:9 cinnamon Raisin Bread,     2 Tablespoons of cream cheese

6. Refrigerator Oatmeal::210 calories:: 1/2 cup old fashion oats, 1/2 cup frozen berries, 1/2 cup Unsweetened vanilla almond milk. All put in a jar or bowl the night before. In AM its ready!! You can warm or eat cool!!

7. A&B Toast::220 calories:: 1 slice of Ezekiel bread, 1 Tablespoon Almond butter, 1/2 banana

8. Cheese &Fruit::180 calories:: 1/2 cup cottage cheese, 1/2 cup fresh Pineapple

9. Apples&Almond Butter::290 calories:: 1 small sliced green apple dipped in 2 Tablespoons of Almond butter

THIS IS MY FAVORITE!!!!!!!

10. Egg Sandwich::230 calories:: 1 slice toasted Ezekiel Bread, 1 Egg fried in non stick pan(no oil), 1 slice of reduced fat cheddar cheese, 1 slice of turkey bacon

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Studies show that people who eat a healthy breakfast everyday are the most successful dieters. A nutritious breakfast causes your body to burn fat more efficiently and starts your day off perfectly.

Enjoy!! Have a great day!!!

 



 

Foods I eat, Lifestyle

Calorie Counter???……I AM.

April 21, 2013

There is nothing magic about losing weight. There is no spiny skinny morph machine on the Biggest Loser ranch. The only way to lose weight is to take in fewer calories than you burn. That is exactly what we did.

count caloriesKnowledge is key. I remember in the casting process being asked in an interview to guess how many calories I consumed in a day. I had NO CLUE!!  I could not even guess. Then I was asked how many calories I thought I should be eating….Did not know that either!! So sitting down with the nutritionist was an eye opening experience for me. It was brought to my attention I was mindlessly consuming upwards of 4,000 PLUS calories a day!! That is crazy….and I honestly did not think I was eating terrible. I have learned so much. The very first things we learned were pretty basic. Eat a Healthy, Balanced diet FULL of natural nutritious foods, eat within your calorie budget, and hit your calorie burn.

What is healthy balanced nutritious food? Start with what you know. Starting with what you know, get that in check then you can start to reach out, explore and ask questions to build on it.  We all know fresh veggies and fruits are good for us, EAT MORE OF THEM!!  We all know lean proteins are good, eat them! We know we need Some good fats and we need to limit our grains (not cut them out). Likewise we know Sugar is not good, junk food is not good, and daily fast food, processed food and “treats” are not good. STAY AWAY FROM THOSE!! The Kitchen on the ranch was always kept full of a variety of top quality foods. The trainers were available to give us advice on how and what to eat. We all ate different to satisfy each of our own needs and tastes. That is why you won’t see and magic biggest loser diet. They taught us each to figure out what works for us.

How many calories should I eat? Good question! The answer is not the same for everyone. Each cast member was given their own calorie budget. There is a complicated process to figuring it out; or you can use one of  many reliable websites that have calorie need calculators where all you need to do is enter in your gender, age, height, current weight and activity level. I recommend using one of these calculators. If you want a quick estimate I read people generally need a daily caloric range between 7-10 calories per pound, with a minimum of 1,200 calories a day.

I believe I had one of the smallest calorie budgets. While in weight loss mode I ate 1,000-1,200 calories a day. With some coaching from Dolvett I ate 5 times a day to get and keep my metabolism going. I now never skip breakfast, and eat as “clean” as possible avoiding processed food and fillers!! I had 3 meals that were between 250-300 calories. I had 2 snacks that were between 150-200. Each time I ate my goal was to have a good carbohydrate and a protein source. Now that I am in maintenance, those meals have gotten a little bigger but are a lot of the same foods. I am eating between 1,300-1,700 a day. I will be a calorie counter for life. I will also be doing a weekly weight for life in to keep me on track!! I recommend keeping a food journal to keep track of everything that goes in your mouth.  I never realized how many “Just bites” of  HUNDREDS of calories I was consuming. It all adds up and effects everything.  You cant fix what you don’t know, not counting it only cheats you!!  While on the show I did not have one cheat, not a bite, lick or taste of anything!!! I read every label,  I used MyFitnessPal app and linked it to my BodyMedia. This helps me know exactly where I am, both in watching my calorie deficit while in weight loss mode and now keeping the numbers in balance. BodyMedia has been highly beneficial on my journey!

The bottom line for me was:: I had no idea the amount of calories I was consuming or how many calories things were, or how hard you had to work to burn calories!!!! Now I know, and it has totally changed how I look at food.  I believe you can win it in the kitchen. You see, you can lose weight just by eating right,but, You cannot out work a poor diet!

So this was the plan for losing weight:: reduce my calorie intake and greatly increase my activity level!! These first simple lessons have made me aware that this is not a fad DIET but instead a way of taking care of my body and what it needs. Being always mindful of what I am eating works to lose weight, maintain ideal weight, enjoy good health and physical fitness for a lifetime!  It may sound simple, just count calories. It is, and you can start today! It is as easy as looking as labels, portion sizes and keeping track!! Just do it!! KNOWLEDGE IS POWER!! The power to change!!