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


Yes, the taco socks my coworker Bri gave me for Christmas, and I wore today, inspired me to make tonight’s dinner.img_3806

Diced roast turkey, warmed in a homemade taco sauce (fresh tomatoes, garlic, green onion and spices), low fat mozzarella cheese, low fat sour cream, guacamole and we used bibb lettuce as our taco shells.

A side of spiced red beans was another protein with little fat and good, slow burning carbs.

LOTS of flavor, lower fat and really filling!

#TacoTuesday #HealthyEating #LeanProteins #BigFlavor

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.


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).


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

Drink, Drink, Drink!


Yesterday, I drank 80 oz of water!

Yes, it’s hard and yes, you’ll probably run to the bathroom on a pretty regular basis.

Our bodies are 50-60% and a lot of times when we think we are hungry, we are actually partially dehydrated.

And I KNOW water tastes like water; so mix it up.Try a squeeze of lemon, fresh mint gives you a little pick up or be fun and add things like fresh ginger, raspberry and rosemary or cucumber or watermelon for a fresh change.


Drinking a big glass of water about 15-20 minutes will help make you feel more full and another with your meal will make you less likely to over, eat as you’ll feel full more quickly.

But, if I start to spring a leak RUN!


Ringing in 2017 a little lighter

Typically we ring in the new year with some kind of pork, some kind of green and some kind of beans… it varies from region to region but is usually flavorful but a little heavy.

This year we lightened it up a bit: Chuck made dry rubbed pork spare ribs, trimmed and slow cooked to drain off most of the fat and still leave them moist and flavorful.

Our green; steamed spinach with onion, garlic, and a little nutmeg, salt and pepper.


And the big piece we lightened up black beans and rice – we made black beans and cauliflower rice. Lots of flavor and lots less carbs!

I started with a head of fresh cauliflower, trimmed off the stem and greens, removed the core and broke the pieces into smaller pieces.

I pulsed it in the food processor until is looked like grains of rice,  sauteed it in a little bit of olive oil with a shallot, chopped garlic, salt, pepper, cumin, smoked paprika and cilantro.

Then I added two cans of black beans, drained and rinsed, heated those with the rice and tossed in some shredded carrots, chopped green onion and a little diced pickled jalapeno.

AWESOME flavor and a lot fewer carbs!

Even made enough to have later this week for some lunches.