How I Accidentally Ate Less for Breakfast, But Was Still Satisfied!

Weird, right? How could I accidentally eat less for breakfast? Didn’t I take what I was going to eat out of the refrigerator, make the food, and eat it?

Yep, I did. But, after breakfast Sunday, I looked into the cast iron skillet, and said, “Hey B, are you still hungry?”

My partner replied, “No, I’m good!” I said, “Yeah, me too, weird. Did you know we just ate half the amount we normally do for breakfast, and I used the same amount of food I usually do?”

“No, I had no idea! You should blog about it.”

Of course, when your smart, awesome partner has an idea like that you listen.

So, how did this happen?

Here is a picture of my “usual” breakfast (mixed vegetables and meat, on greens with eggs, fruit, sourdough toast with butter, and cold brew coffee):


Here is what I made to accidentally eat half of my “usual” (mixed vegetables and meat frittata on greens, fruit, sourdough toast with butter, and cold brew coffee):


I used the exact same amount of ingredients that I usually do to prepare breakfast. The only difference was that I used one extra egg in the frittata to make sure it fluffed up properly. This is how much food was left after we were done eating:


Basically, we accidentally ate half the amount of food that we normally do because it was prepared in a different way. Interesting.

ACTION STEP: What is one way that you can change a “usual” item into something that will serve your goals better? How can you make it just a little bit better? Here are some examples:

  • sourdough bread instead of white bread
  • cappuccino with cinnamon instead of frappaccino (that will save you around 400 calories alone!)
  • add one more serving of vegetables to your dinner plate than usual
  • drink one glass of water before each meal
  • put utensils down between bites of food, chew more than usual
  • club soda with a orange slice instead of orange soda
  • turn off all electronics one hour before bed
  • unsweetened almond milk instead of sweetened almond milk
  • homemade “healthy” cookies instead of the store bought version
  • eat on a smaller plate than usual
  • use half the amount of cheese in your grilled cheese sandwich
  • oats instead of cereal
  • you get the idea…

Can you think of some others? Feel free to share how you would improve your “usual” to better serve your goals!



Fresh Asian Salad!

You know you probably need more vegetables in your life… Let me help you out!

I whipped up this delicious Asian style salad for you. When I tried it, the first thought I had was, “This is fresh tasting!” And, there aren’t any really crazy ingredients. I want y’all to go to the store, buy the goods, then make this thing. Like, now!

This dish is really filling, yet low in calories. If you’re watching your waistline, this one’s for you!

NOTE: I didn’t measure any of the ingredients. I would add a bunch of stuff, taste it, add a little more, etc. All of the amounts are approximate. Feel free to add more or less to your salad depending on your taste buds. I want you to enjoy eating those veggies!

12-16 ounces cooked, peeled, and chilled shrimp
2 cups cooked, chilled white rice
1 finely chopped zucchini
1 finely chopped small red onion
1 finely diced avocado
1 big handful of snap peas, chopped
2 big handfuls of bean sprouts
1/3 cup finely chopped cilantro
Juice of 2-3 limes
1/4 cup fish sauce
1/8 cup soy sauce or coconut aminos
1 tbsp crushed red pepper flakes

Mix everything together in a big bowl. Eat it.

Serves 8-ish. ENJOY!!!


I hope you give this one a whirl! Let me know in the comments if you added or took anything out of this recipe!

How to Make Healthy Food Choices on Vacation!

Y’all! I just got back from a reeaaaaaaaalllllly fun trip to Florida. I went to Universal Studios for two days, then to a wedding on a boat in Clearwater Beach! What a blast!


Need less to say, I was eating out a lot. Here are my top tips for eating out on the road:

  •  Plan ahead. Look at menus, bring healthy snacks (like apples, carrots, salmon jerky, nuts, etc.), decide where you’ll eat in advance, and about what time you’ll go. Having a plan helps you stick to it, and takes the guessing (and worrying) out of the equation.
  • Don’t wait until you’re really hungry to make a food decision. This goes along with the above tip. If you’re prepared, you’re less likely to binge on churros!
  • Seek out vegetables. I know it’s possible since I just had some GREAT meals, at a theme park, that had a lot of vegetables. One meal even came with broccoli, carrots, cauliflower, and peas. And they were big portions too!
  • Seek out grilled protein. Sure, it’s easy to grab those chicken strips and fries, but there are better options. I even had a smoked, pulled chicken salad at The Three Broomsticks (Harry Potter fans know the reference, I’m sure). It was sooooo good, and reasonably priced.
  • Think about how you’ll feel afterwards. Say you want to go for the pizza dipped in ranch dressing. Will that make your gut feel like a brick? Maybe that’s not the best option when you’re about to go on a ride that spins you around and flips you upside down…
  • Avoid snacking. Every fifty-ish feet in theme parks there’s another vendor selling something. Ask yourself, “Am I really hungry?” Those dippin’ dots probably won’t satisfy you if you are.
  • Plan for GFG’s (guilt free grubs). I saw a key lime cheesecake in the window of a bakery, and knew I had to try it. I made a mental note, then came back to have it when I was more hungry, and then enjoyed the heck out of it! In places like a theme park, the food will still be there later. Do you really need to eat it RIGHT now? Plus, if you know you’ll be enjoying a delicious snack later, it could help you eat more healthy foods leading up to it.
  • Eat less frequently. I usually eat three square meals a day and no snacks. This trip, I stuck to two meals. Mostly because I wanted to ride as many rides as I could, but also because I knew the meals would probably be higher in calories than I was used to. I knew that fewer meals containing higher calories would still put me at an appropriate amount of energy intake for my movement needs those days.
  • Carry a water bottle, and continue to drink plenty of water (yep, it’s there under my sweatshirt in the first picture!). There were tons of drinking fountains all over the theme park, and when we sat down to eat at a restaurant, the servers even filled my bottle with ice. How nice! You may even need more water than normal if you’re outside a lot in the sun!
  • Have fun!!! Try new foods, or the local cuisine!

BONUS: I gained NO weight, and felt comfortable (not bloated and gross) the whole trip. I’d call that a win!

So, there you have it!

ACTION STEP: Next time you’re out of town on vacation, pick one or more of these tips to implement. Then tell me which one you tried and how it went!

Stay Fit For $1!

Probably every big city in this fine country has a Dollar Store.

Whether you like them or not, you can get some great deals at those types of stores.


$ Store Veggies

Yep, I’ve checked the back of the packages. Just vegetables. Nothing else. They actually have a bit of selection too!


$ Store Sardines

Before you think, “EEEEEEW, gross!” Give these things a whirl. They’re not salty like anchovies, and they’re packed with healthy fat and protein. They fit easily in your purse or glove box. They’re actually pretty filling, and low in calories. Eat an apple afterwords to clean up that fish breath, and you have a perfect snack!


$ Store Spices

Spices and herbs are expensive. Not at the $1 store. There are a lot of options too! Using seasoning instead of sugary sauces adds lots flavor without the extra calories.


$ Store Cards

Wait, what?!?! Have you ever sent anyone a nice note just because you were thinking of them? Who doesn’t LOVE getting a card in the mail? And, it probably made you feel good to send it, right? Showing gratitude is a great way to be more healthy!

ACTION STEP: Next time you drive by a Dollar Store, stop in and get some healthy shopping done. If you found some other healthy things there, share in the comments!

June 17th-Happy National Veggie Day!

Most of you that know me, know I LOVE vegetables! I especially love it when my clients start including more into their diet. Here’s why:

  • Vegetables promote weight loss and are naturally low in calories.
  • Vegetables are packed full of vitamins and nutrients which we need to survive and feel energized.
  • Vegetables may reduce risk for heart disease, including heart attack and stroke, and may help to prevent certain cancers and other chronic diseases.
  • Vegetables are great for reducing inflammation.
  • Vegetables are convenient, most are ready to eat at any time.
  • Vegetables are full of fiber which helps keep people full and promotes a healthy digestive system.
  • There are so many different varieties, it could be fun trying to decide what vegetable to eat next!

National Veggie Day

Ok, ok, everyone knows they should be eating more vegetables, but knowing that vegetables are good for you doesn’t always mean that you’re going to eat them! Here are my top tips for sneaking more vegetables into your diet:

  • Add them to smoothies.
  • Try them in soup or add more to your soup.
  • Make them fun, turn those veggies into a kabob and grill them.
  • Eat a salad everyday.
  • Add more vegetables to your salad.
  • In fact, turn any meal into a salad by putting it on a bed of greens.
  • Dip them in hummus or nut butters.
  • Chop them up really small and sneak them into dishes you already enjoy.
  • Prepare them in new ways: raw, grilled, sauteed, steamed, baked.
  • Turn your morning eggs into a veggie scramble.
  • Feature a new vegetable in your cooking each week, you may find a new favorite.
  • Turn your vegetables into “chips”.
  • Turn sandwiches into lettuce wraps.
  • Add more vegetables to your sandwiches.
  • Try spaghetti squash instead of traditional noodles.
  • Try cauliflower “rice” instead of traditional rice.
  • Add a variety of vegetables to your pizza.
  • Make vegetable burgers and vegetable meat loafs.
  • Make vegetables accessible in your fridge so you’re more likely to use them.
  • Bake vegetables into bread.
  • Learn about the health benefits of vegetables in hopes that you’ll eat more.
  • Go to farmers markets to get fresh vegetables and talk to the farmers.
  • Have a vegetable potluck with your friends.
  • Have raw vegetables for a mid meal snack.

Do you think you would feel better if you implemented some of these ideas? Do you have any suggestions to add? Happy Veggie Day Y’all! Eat up!!

ACTION STEP: What is one method from above that you could try to get more veggies in your diet this week? Share it on the facebook page!