Saturday, May 19, 2012

Turkey Roll-UP - Dee-licious!

Turkey Roll-UP
I need to confess something. I have been trying to get a picture of this turkey roll up for some time. The first time I made it I was experimenting and didn't expect it to be so good but it was!!! I didn't get a pic. After I took one bite I devoured it. I have made it three times since and wanted to get picture but I have no self control and I would eat them before I could get my camera out.

I finally took a picture today before eating it.

This is really delicious! I haven't tried it with my kiddos yet but my husband LOVED it!

This recipe is for one person and one roll up. I eat it for both breakfast or lunch. I count it as a protein and usually add a fruit or complex carbohydrate to make it a nice metabolism building meal for the beginning of the day.

1 half small stalk of green onion
2 egg whites
9 slices of Oscar Meyer smoked shaved turkey breast (or ground turkey breast this will lower sodium)
Mrs Dash Tomato Basil Spice
1 Tbs fat free cream cheese
1 tsp of olive oil

Chop green onion and saute with tsp of olive oil in a stick free pan on the stove top. Let cook. Add chopped up sliced turkey or ground turkey to mixture. Combine ingredients. Add Mrs. Dash tomato basil spice to turkey mixture (I do two shakes). Remove from heat and set mixture to the side. In a small no stick  frying pan spray a dusting of canola oil on pan. Add two egg whites carefully so they form a circle (this is best done in a small pan where the eggs fill up the bottom of the pan) Carefully flip eggs to the other side. When done it looks much like a tortilla shell. Turn the heat off but while it is still hot add 1 tbs fat free cream cheese to the egg white tortilla. Let it sit there then spread when hot. Add the other ingredients on top and roll up like a tortilla. Enjoy!

Nutrition: (For turkey roll up only)
Calories 154, Fat 5, Chol 32, Sodium 902, Carbs 3, Fiber .5, Protein 22, Sugars 2

Some people do not consider fat free cream cheese or any dairy clean foods. But the nutrition of it works well with the macro nutrient levels that I like so you can be the judge on this one. Love me anyway no matter what :)

Happy eating healthy!
- Susan

Don't forget to please take advantage of my free meal plans and save yourself time and money.

Saturday, May 12, 2012

Happy Mother's Day

One of my darling little boys! 

Happy Mothers day! 

Being a mom is a beautiful blessing and a sacred responsibility.

I am a builder of secure minds who will be the future of our nation. What kind of company or factory can produce such a product? I look into the eyes of my children and I see greatness. My role is essential to their reaching their full potential! What I do, although very undervalued by some, will impact generations to come!

I am HONORED to be a Mother!

Happy Healthy Eating!
- Susan

Tuesday, May 8, 2012

Common "Mom Habits" that Sabotage Weight Loss

Our bodies are much like a house.

When things are running smoothly the occupants can occasionally handle a mess to clean up. But when things get busy and more and more mess is coming into the house, the mess starts to pile up and build. Our bodies can eat junk food once in a while without much disturbance but when it becomes habit our bodies become efficient at storing it instead of using it.

Although these bad habits that I am about to list apply to everyone, Moms are the call out here. To great moms the term "motherhood" means sacrifice and selflessness. Giving up something for the ones we love seems noble but if it is our health that we are sacrificing then lets be very clear, It is not best for them or us...not even in the name of motherhood. Its effect is just the opposite. It takes us from them, either by an early demise or by making it so that we cannot fully participate in their childhood in ways that we could otherwise.

Here are 4 common "Mom Habits" that sabotage weight loss:

Staying up late.
Moms don't get a minute to themselves during the day so they often find a little down time after everyone is bed. If you are like me at times I just get tired of being required. A few minutes to myself brings a little sanity back into my life. But if mom is up too late it can affect her fitness and nutrition goals. 

Sleep deprived people crave carbs, lose muscle and eat more calories than those that get 71/2 hours of sleep. Analyze what you do at night and decided how important it is. I find that my own productivity goes down. I surf the web, play on facebook and perhaps flip through non important TV shows. Our bodies want rest and we will get a bigger bang out of our next day and eat better by going to bed earlier preferably before 10:00 pm.

Not eating breakfast
Many moms skip breakfast. They get themselves, kids and husbands dressed and lunches packed. They also make breakfast for everyone else but in their rush they neglect eating their own most important meal of the day. 

A breakfast with a nice punch of protein and fiber will keep mom's tank full for much longer and kick start her metabolism. It is never a good idea to skip a meal and the worst meal to skip is often the hardest one to get in - breakfast.

Not planning meals
If you don't plan ahead and counter hunger in the moment with good foods then you are much more influenced by the advertising of the multimillion dollar fast/junk food industry that has hoards of scientists, marketers and other experts who dedicate all their time to delivering subconscious messages to you and your family on what you should be eating so that you can make them rich. Sounds like a conspiracy right? It is! 

They know what shows we watch, they know the colors and faces that they should put on billboards so that we will look at them. They even put toys that compliment the latest box office hits in their kids meals. They spent millions of dollars on real estate locations that are strategically placed so that when you are on your way home from work you will pass right by them and if you don't have a plan you are much more likely to stop even if you hate that you are doing it. 

Some people think that a "diet" or "meal planning" enslaves them but it is the other way around. It frees us from these other influences that have no interest in us or our children's well being. Only our pocket books. Planning is will power. Find a good program or healthy eating philosophy and stick to it. Plan ahead a week, a day or even a few meals in advance. It will help you eat healthy and save money too.

Skipping post workout meal
Eating a light meal with a lean protein and a fast absorbing carbohydrate right after a workout is not only good for the bodies repair process but is also good to counter hunger throughout the day. Many women think that they should skip the post workout meal because of the calories they consume in the post workout (which I like to keep under 250 calories). 

 Also they may not feel hungry after vigorous or moderate exercise. Those who eat a post workout meal, however, tend to eat less calories in the following meals because they are not as hungry or caloricly deprived and therefore have positive decision making skills still intact when it comes to food choices and portion control.

Happy Healthy Eating!

- Susan

For my FREE clean eating meal plans please go here and enter your name and email.  You will be sent my printable pdf files with the shopping lists, bulk prep, meal plan and the recipes!  
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