Be Prepared – Early Riser

Tomorrow is an early day, I have an 8:30 am meeting with means up an out pretty early. And  know I have multiple site visit and meetings throughout the day.

I need to make sure I have everything together to set myself up for success.

I took a small screw top plastic container and measured in my egg whites, added turkey sausage crumbles, low fat feta cheese, some diced peppers and mushrooms for some fresh veggies and crunch and then ground in some fresh black pepper, sea salt and a touch of garlic.

All set to hit a nonstick pan while I make my coffee and I’m all set.

A banana for the car ride a little later

Some fresh turkey, hard boiled egg, celery bites,cucumber slices and low fat cheese – easy grab and go between appointments.

A couple strawberries and roasted almonds for the drive home and I’m all set for my hectic day; prepping everything the night before gets me a few minutes more sleep and keeps me on track for the day.

#HealthyEating #GrabAndGo #MakeItEasy

Make A Plan, Work A Plan – Eating Out

One week in, healthy eating, planning meals and eating at home…weigh it, control it…

Last night we had friends visiting from out of town and we were all meeting up for dinner. Fortunately Chuck and I got to recommend the restaurant; so we looked around at some of the local places for one with the most healthy options.

Bahama Breeze was centrally located and offered lots of options, posted all nutritional values on their website and we were able to do our research.

We planned our day accordingly and knew what options the restaurant offered that worked for our plan and the calories we had allotted for dinner.

I started with the Ahi Tuna Stack (210 calories). Sushi-grade Ahi tuna marinated in fresh citrus, ginger and soy with avocado, mango and crispy seasoned crackers. (I passed on the crispy seasoned crackers as we’re staying away from processed white flour.) Really yummy, lots of flavor and healthy fats.

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Entree selection was the Jumbo Lump Crab Stack (310 calories) – Premium jumbo lump crabmeat stacked high with chilled shrimp, avocado and fresh mango. Sweet, fresh lump crab, mango and healthy rich avocado balanced our with a tiny ring of hot pepper sauce. (bailed on the crackers here too).

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Also has their side Vine-Ripened Tomato Salad – chunks of red ripe tomatoes, yellow tear drop tomatoes and cherry tomatoes with a light balsamic vinaigrette with lots of fresh herbs. A great acidic balance to the sweet rich crab stack…

At the end of the night, I stuck to my plan, had two courses with my friends and had a great flavorful meal that was low carb, and filled with healthy fats.

Never felt deprived…

PS – really impressed that Bahama Breeze had the calorie count on their menus

#HealthyEating #TakeControl #MakeAPlan #AuthenticallyMark

Perception is Reality

A big part of eating healthier is controlling portions; unfortunately too many times along with that comes feeling hungry.

Convincing your body you are full takes a while…

This was this mornings breakfast


A HUGE egg white omelette with herbs, tomato, green onion and Swiss. Enough to keep me full and start the day with some black decaf coffee.

Reality is, this was breakfast!


We used a small side plate and the omelette looked huge, start with a big glass of water (body is usually more thirsty/dehydrated than hungry ), take small bites and enjoy the food.