I have to admit, I'm a little bit shocked with myself I have never posted this before! This is my go-to, absolute favorite breakfast food. I'm not huge on breakfast foods or eating in the morning, but over the last couple of years I have trained myself to do better. I know what I like and what I don't like. I'm guilty of liking the not so great foods to start off your day, like breakfast sausage, bagels and anything else savory. So this is actually the best variation for me, for multiple reasons. It's less in calories, I can make it in a variety of ways, it's super quick and easy to make and it's delicious!
For my breakfast scramble, I usually use one whole egg and three egg whites. From there, I throw in whatever I have in the refrigerator. I always have onions, mushrooms and peppers in the house, so they get tossed in. Depending on what else I have, fresh spinach or frozen, maybe broccoli and topping it off with a low sodium turkey of some kind. I hate to deprive myself, so I add in things I like and still get the same satisfaction if it was all piled high on a bagel.
This specific breakfast has the following;
Sliced deli turkey
3 egg whites
1 whole egg
Like I said, the best part is the variations. You can add whatever ingredients you enjoy or get crazy and add in left overs, as an example. Drop a comment below with you favorite breakfast foods!
I constantly get the same questions, how can I lose the maximum amount of weight in the shortest amount of time? Well, you can do plenty of unhealthy things to do that but it's not sustainable. So the real question is, how can I begin to lose weight and keep it off, so I don't have to panic a month before my vacation!
Not that the answer is necessarily easy but it's pretty straight forward. Workout and eat healthy. The two things you, personally have control over to take better care of your body. What goes into that, can be a little more complicated like what workouts and what foods? Well let's start with food. We all know by now, junk food isn't beneficial. So begin by thinking about the foods that don't add value to your day. I used to weigh my foods, count macros, follow strict meal plans and sure they all worked, but only for a short while before I was back to my old ways. What I have found works best is intuitive eating. Each time I go to eat something I think to myself "what is this going to do for me?". Am I eating it because I'm bored? Emotional? Starving? Convenient? Or am I eating it because it's healthy for me?
If you're used to grabbing something on the go for a meal, think about what it is you're grabbing. Can you get something quick that's healthier? Can you take the 15 minutes out of your day to make something at home instead? If you have the option to cook for yourself, always take it. Because you know exactly what is in your meal as oppose to getting food made somewhere else. I recently had an experience with a friend, who has been prepping for a show. She shared with me that she was eating extremely clean, but was still bloated. Only to find out that the frozen white fish she was eating was pumped with so much sodium, it wasn't as "clean" as she had thought. So she switched over to freshly cut white fish from the farmers market. My point is, so many foods can have little secret calories that you don't necessarily realize.
When it comes to diet, I follow two rules. How will this make me feel after I eat it? And is it going to bring me closer to my goals? If I can't answer saying I'll feel good, and yes, then I try not to eat it. Sure pizza sounds amazing, at literally any hour of the day, but that satisfaction is so short. Then you are dealing with the aftermath like bloating, breakouts from dairy, feeling sluggish, and then punishing yourself for eating poorly. Or we can just skip all the negatives and go straight for the better option! (Cheat meals and treating yourself is not included in this statement, that is a different conversation. This is the typical day to day eating routine). But let's get back to the original question. How can I lose weight safely, and permanently with a end goal in mind like an upcoming vacation. Below is what a typical food/workout day will look like for me, with my goals to lose weight.
Breakfast: 4 egg white omelet with vegetables in whole wheat wrap , black coffee
Workout: 40 minutes of cardio & weight lifting (specific body part each day)
Lunch: Salad burrito bowl with chicken or shrimp, avocado & 1/2 cup of rice/quinoa mixed in
Snack: Protein shake (Pea protein w/ water)
Dinner: Chicken/fish/steak with vegetables of some kind
Since I have been getting so many questions, I am deciding on whether to do a podcast just on eating healthy or maybe even a blog. Leave your comments below on what you'd rather, and your questions!
Over the past 4 years, I have built up my strength and muscle mass like crazy. The last few months, I have taken a different approach on my body. After gaining some weight, I realized I wanted to make a change. I know that my body reacts best to loads of cardio based workouts, so that's what I went after. Once I shed the extra pounds, I began to realize that I wasn't only losing the fat, but my muscle too. Which I knew would happen and I'm okay with! I wasn't afraid to lose some muscle, because I know the work that goes into building it and I was/am excited to get back on that journey.
Now that I am comfortable with the weight I am at, I am ready to get my muscle back to where it was. Below is one of my favorite workouts, which is leg day! Disclaimer though, it hurt to walk for a good 3 days after this workout. If you are just starting out in your journey, I suggest to lower your weight to prevent injury. You want to get your form correct first, and then allow the exercise to get harder with weight. Let me know what you think!
Check it out below :)
15 minute warm up on elliptical
5 sets, 15 reps of weighted squats on smith machine or squat rack
1st set - just bar
2nd set - 10lbs each side
3rd set - 25 lbs on each side
4th set - 25lbs on each side
5th set - 35lbs on each side
5 sets, 15 reps of weighted Roman deadlifts
10lbs on each side for all 5 sets
Walking lunges or stationary lunges
Holding 15lbs in each hand, 10 lunges per leg
Hip abductor machine (inner and outer)
5 sets, 15 reps of both inner and outer
Starting with heaviest weight between 80-100lbs, lowering by 10lbs each set
Donkey kicks on machine or cables
5 sets, 15 reps
50lbs for all 5 sets
15 minute cool down on elliptical