Wednesday, December 31, 2014

Super Easy, Over Easy (No dish clean-up!)

This is a super yummy breakfast with zero clean-up! As a mom "no clean-up" alone during a busy morning makes this breakfast a winner! 

We have recently discovered the diverse abilities of our waffle maker. I like that the waffle maker  adds a touch of crunch to this dish . It cooks in 2-3 minutes flat and requires no cooking skills.

Before plugging in the waffle maker first add cooking spray to assure that eggs do not stick to waffle iron.  

Simply add a piece of bread to the center of waffle iron. We like whole wheat sunflower bread but a regular whole wheat, a protein bread or sprouted bread would also work. If you have picky eaters you can also cut off the outside with a pizza cutter and have room for two pieces of bread at a time. 

Add a single egg and close the waffle maker. There is no need to turn the waffle maker upside down if you have one that turns. Cook for 2-3 minutes depending on how you like your eggs.

Open and simply peel out of the maker. You can pull off the egg that cooked off of the bread and put it on top of the bread to eat.

Salt and pepper and Wa-la! You have a delicious, healthy, fast, no-clean up meal in 2-3 minutes! My kids love to eat this with their hands which also makes it a great on the run meal.  My husband added agave and cinnamon to make it more like french toast.

 This is how the waffle maker looks after taking off the egg. We have a great waffle maker and we keep it sprayed so we simply unplug, cool and put away. 

Happy Healthy Eating!
- Susan

If you liked this recipe you can get more like this plus a taste of SUCCESS! Sign up for my meal plan, shopping list, bulk prep andrecipes they are absolutely free.

Sunday, December 28, 2014

The Truth About My Dad the Cop

The Truth About My Dad The Cop 

Since there is a lot of discussion about police officers right now I’ve decided it is time to come clean and unveil information about my dad a cop that may reveal the nature of his character and that of other people in uniform that are so freely criticized.

Wednesday, December 24, 2014

Protein Pancakes Recipe

Here again is my FAVORITE protein pancake recipe! This is the recipe I use to bulk prep with. 
½ cup oats
¼ cup non-fat cottage cheese
1 tbs protein powder
2 egg whites 
¼ banana
2 tbs Agave nectar
blend dry ingredients until the oats are turned into flour. Add the wet ingredients and blend some more.  *Add water until the batter is the consistency you like. 

Spray non stick spray on griddle. Preheat to griddle/pan and cook pancakes 2-3 minutes. Drizzle agave on top and serve. *NOTE: add water if your cottage cheese is thick.  I like my pancake batter to be more runny so it spreads well on the griddle.

Double or quadruple the recipe and have your breakfast ready to go in the morning! 

Happy Healthy Eating!

- Susan

For my free clean eating meal plans go here and enter your name and email. The printable pdfs come with shopping lists, bulk prep, the meal plan and recipes.

Wednesday, December 17, 2014

Helpful Appliances for Healthy Eating

I'm often asked about what appliances a person should have when starting out on their clean eating plans.  Here are the top 5 I recommend and they are in order of importance!

1. Blender - I use my blender for lots of different things.  I use it to turn my oats into oat flour, I blend cottage cheese to make protein ranch and of course you can't forget the smoothies and post workout shakes.

Wednesday, December 10, 2014

3 Reasons why I choose to exercise even when I get hurt

As I write this my leg is tight and painful. After past encounters with shin splints, pulled muscles, plantar faciaitis and even a stress fracture my current glute tear has proved to be the longest recovery. I refer to it jokingly as a real "bummer".

I’ve been running and exercising seriously for over 22 years and some of my friends shake their heads at me each time a new injury surfaces. They wonder why in the world I would keep exercising when I seem to keep getting hurt. The truth is that I have 3 main reasons that I will explain below.

Wednesday, December 3, 2014

Clean Eating for Beginners

Boy does anyone else spiral when it comes to goals? I sure do. Unfortunately it is a normal part of the journey. I have said it before and I will say it again, I created this blog because eating healthy is a weakness for me not a strength. 

I wanted it to help other junk food junkies out there who had the desires to transition to a healthy lifestyle even a clean eating lifestyle. I wasn't raised on free range chicken and organic produce. I am the real deal. A person who battles each day with poor eating habits acquired over a lifetime. 

I was blessed to fall in love early with exercise and didn't realize until a few years ago that I was still eating myself and my family to an early demise. Exercise which was once awkward is natural for me now. I have conquered most of my obstacles in that regard. 

I stack my environment each day so that it becomes as easy as possible for me to get out of bed and go. I go to bed early, have a plan and have an exercise partner or an entire class of people waiting for me to teach them. I know now without a doubt that I will regret it all day if I don't go.

Back to eating. I am still reaching for that stage where I enjoy healthy eating as much as I enjoy exercise. Where I want to do it, where I know I will feel awful all day if I don't but I am not there yet. I know some of my posts sound self righteous about healthy eating but mostly they are a pleading to myself to stay on track and to reach higher.

These last few months I was beginning to believe that I was immune. That I was over my bad habits. That I could laugh in the face of and even taunt junk food temptation. I was wrong. I thought my taste buds had changed that my mental state was different, stronger and it was...stronger but not invincible. 

I have learned what, I have heard, that it takes months to train your thoughts and mind for eating healthy but it takes only a week or even just days to revert back to unhealthy eating.

It is funny that I think a lot more about "trying" to get healthy when I am less healthy then I think about "being healthy" when I am healthy. It literally frees my mind when I am on track with my eating when I am following a plan.

I feel like I am getting back on track with eating though and I can't wait to feel good again. The plans definitely help the weak person that I am. If I don't have a plan I seem to struggle.

Happy Healthy Eating!

- Susan

For my free clean eating meal plans go here and enter your name and email. The printable pdfs come with shopping lists, bulk prep, the meal plan and recipes. 

Wednesday, November 26, 2014

5 Tips for a Balanced Approach to Clean Eating

Eating clean is a process and a rewarding journey that is also laden with mistakes, setbacks and obstacles. Too many of us, unfortunately, are so hard on ourselves during our journey that we never make it to our destination. So in other words we get so tied up in what is "right" and "wrong" or "good" and "bad" in eating well that we become paralyzed and miss out on our goal which is to enhance the quality and quantity of years added to our lives.

Wednesday, November 19, 2014

Lean Habits Guidelines

Daily Habits

Habit 1- Drink water 1-2 Liters daily

Habit 2 - Get sleep In bed by 10, 7-9 hours of rest
Habit 3 - Eat often Eat every 2-3 hours, but eat light
Habit 4 - Pack a cooler each day 10 min the night before or morning of
Habit 5 - Activities 20 min Strength training/20 min cardio/20 min meditation* (pick at least one every day)

Weekly Habits

Habit 6 - Meal Plan/Grocery shop 1 hour a week planning, 1 hour shopping

Habit 7 - Prepare meals in advance Meal prep every 5-6 days

For 2 weeks (Try the Challenge feel the difference)

Swear off refined whites completely. No white sugar, flour or rice (browns in moderation)

*exceed recommended amount if you are already doing the minimum level. Meditation can include: reading, prayer, yoga, or other relaxation techniques which lower the heart rate.

Happy Healthy Eating!

- Susan

Please take advantage of my free meal plans and save yourself time and money.

Wednesday, November 12, 2014

Lemon Chicken Stir Fry

Lemon Chicken Stir Fry
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless skinless chicken breasts trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots , (1/4 inch thick)
2 cups snow peas , (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic. 

Directions: Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl. 

Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. 

Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. 

Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes. 

4 servings 11/2 cup each 
Per serving without quinoa: Total calories per serving 225 calories 
adapted from

Wednesday, November 5, 2014

Healthy Fry Sauce Mix

Fry sauce is also known by other names such as "mix" and "burger sauce".  It's mostly served in Utah and Idaho restaurants. If you have never had this then don't start. 

The normal version is a mix of mayo and ketchup, then you dip your fries in it. If the french fries didn't already clog your arteries then the normal version of this stuff is the death sealer. :) But I was raised on it, and have always loved it. 

The other night I thought there is sure to be a way to make this semi healthy! I found it. Now these measurements aren't exact, I really don't know what I did but 1/2 cup of low fat or fat free cottage cheese blended in the blender with 1/8 cup or more of water. Add water until it became a mayo consistency. Then add a few tablespoons of your favorite bbq sauce and ketchup until it is a deep pink. Blend again. 

My husband who hates mayo and has to sit on the other side of the table when the fry sauce is brought out ATE this! I was shocked! I was even surprised at how much I liked it. It was perfect.

Friday, April 25, 2014

Free Basic Marathon Training Plan

In my former life (before my 4th and 5th child) I was a personal trainer with an endurance training emphasis. I loved to write marathon training plans using best practice research. Now I only write custom plans for close family and friends.

Below I have posted a basic plan that you can look over.

A person who starts this plan should already be able to run 3 miles at a time and about 9 miles weekly.

This is an 18 week plan, with a 3 day split (3 day a week running schedule).

If you print and use any of these plans you agree that you do so at your own risk. Marathon training is not for the faint of heart, literally. Check with your physician when starting any workout plan.

Maybe in the future I will post more challenging or speed focused plans. This one is one of the most basic plans possible to be able to just finish a marathon.

First Marathon Basic Training Tips

Base Mile Training
  • Mileage will increase slowly (weekly mileage will increase to 30 miles per week)
  • Mondays and Wed runs are Easy Runs- Should be able to talk while running.
  • Long runs should be easy pace.
  • As is, your training doesn't have speedwork look for a more challenging plan, or use Wed as a speedier day if you are pursuing a time. Monday’s are always easy.

Recovery Training
  • Take a total rest day the day before and after your long runs
  • No leg weight training the day before long runs
  • After Every Long Run- Stretch and roll (with “the stick” or foam roller)-roll calves, shins, it-band (outer thigh). Stretch calves, quads, hamstrings, back, hipflexor, Outer thigh. No stretching before on cold muscles, if you feel like you need to stretch before then do a warmup first and stretch.
  • Sleep well the week before the marathon, it is the night, two nights before the marathon that makes a difference. You will unlikely sleep well the night before.
  • Pay attention to bottom of the foot pain, heel pain, knee pain, outer thigh pain. These are common injuries that occur with marathon training and early intervention is key to managing these injuries (take a little bit of time to treat these when they begin with the “rice method” google it or you may have to take weeks or months off later).

Fuel Training
  • Stay well hydrated through training. Make a focused effort to drink water especially in the morning.
  • Beginning using a post workout meal- Carb/Protein Ratio- 30/10- Examples are: Chocolate milk low fat or protein smoothie (½ scoop of protein powder, ice with a whole banana, ¼ cup or more of water - blended.)
  • Postworkout is really important to stock the legs with glycogen and repair protein. This should be taken within 45 minutes of the workout.
  • A non-traditional but more effective carb loading should begin two weeks before the marathon. We want to make sure the muscles in your legs are stocked with glycogen  not your stomach ;) Whole wheat tortillas, fruit, oatmeal, drink gatorade frequently that week. The most important night to eat complex carbs is two nights before the marathon not the night before.

Race Day and Fueling
      • Every run over 8 miles take an electrolyte fuel supplement at mile 6 and every 4-6 miles after. (Experiment heavily with these well before the day of the race so that there are no surprises on your race day. Find what works as soon as you can and practice it on as many long runs as possible. Try sports beans (my fav watermelon, orange, fruit punch), gu’s, shot blocks. Carry or hide water on long routes. If your body knows that it will have proper fueling it will function more efficiently.
      • No caffeine, if you feel like you need to use it, don’t use it until mile 20 on race day. I would recommend not using it.
      • Preworkout- Need to practice this on long runs before the marathon. ideas- Oatmeal 1 hr before or banantia (banana rolled in a tortilla)
      • On race day take a gu or electrolyte supplement 30 min before the run
      • Always take fuel with water.
      • Don’t do anything new on race day. Try to practice everything on long runs.
      • Try to drink at most aid stations especially at the beginning of the race. Walk briskly through most aid stations.
      • Treat the first mile of the marathon as a warm up. Practice self control and start out slowly or even start towards the back of the pack, you will be able to pass people as you go and since it is chipped it will not affect your time.
Items to buy
  • Two pairs of shoes, track miles on shoes, less than 500 miles per pair, rotate shoes each run.
  • “the stick” google it include the word running. This is best for the lower legs, calves and shins, and best for the it-band, You should be rolling these out after every long run
  • foam roller (optional) this is best for rolling out glutes, back, and larger muscles.
  • A good water bottle, easy to carry- try contigo brand (walmart or costco)
  • Post workout mixes
  • Fuel while running (sports beans, gatorade, gus, shot blocks, no caffeine)
  • Body glide or vaseline- use on long runs
  • Do not wear new socks, shoes, sports bras, shorts, shirts or fuel carriers for marathon. It is best to always do a practice run of your marathon gear before the race.

Cross Training
I know that some trainers (especially those who don't run marathons) say to lift hard with your legs while training for a marathon. I completely disagree with this. If you cross train with weights you may want to switch to lighter leg days during marathon training. The recovery process with heavy lifting and long runs gets confusing for the leg muscles and seems to cause more injuries than benefits. If you are a beginner I recommend a complete rest day the day before and after your long run, that includes cross training. If you are more advanced than listen to your body. If you are already cross training and running than you are welcome to keep that same schedule as long as you go easy on the legs the day before or the day after the long run.

Weight loss
If you are trying to lose weight by running a marathon it might happen but it usually doesn't unless there is a change in diet as well. People who start to run retain water and their appetite adjusts to support their running at their current weight. You will unlikely lose weight unless you make a focused effort on your diet. A person who runs distances needs carbs for fuel it is not the best time to cut carbs from the diet.

Happy Healthy Eating!

- Susan

Don't forget to sign up for my free meal plan today.

Sunday, March 9, 2014

Friday, January 17, 2014

Cilantro Protein Low Calorie Ranch

Cilantro Protein Low Calorie Ranch 
This was truly divine! 

Healthy Copy Cat Cafe Rio recipe! 

Serves 2

1/2 cup fat free cottage cheese,
1/4 cup water,
1-2 tsp dry buttermilk ranch seasoning,
Handful of washed fresh cilantro, stems removed.

Blend well makes two servings. Add ranch flavoring to taste and desired water to thickness, for a dip add less water.

40 calories, carbs 3, protein 7, fat 0

Happy Healthy Eating!

- Susan

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Links to Meal Plans

For all of you who have emailed me recently for free clean eating meal plans or PDF versions of the meal plans and were met with silence I'm sorry. This busy life has become more busy lately and I'm a little over my head. I have read your emails and cherish your kind words even though I have not responded. My kids are little and take lots of care and I do this only to help others.

So many of you are in my situation of trying to figure out this clean eating transition while feeding a family and I would love to help. I finally found a site that will take care of the downloads and emails for me. Enter your info below.
All plans, recipes and shopping lists are included.  But I'll be clear these are not perfect but the way I do these is unique to me. I focus on my own meals most of the day and then I make sure we have family dinners together.

These plans improve as they go. Even with their faults please do not steal them and use them as examples of any type. These are for personal use only. I am not a nutritionist- I am a mother of 5 busy little ones and these are my personal meal plans, they take a lot of work to create so I would like to see other people benefit from them.

You are free to print them and use the ideas but if you share them with someone refer them to this site and our Facebook page Fit Family Meals. Thank you!!!

Here are a couple screen shots of the meal plan. If you would prefer a printable pdf emailed to you, just enter your info below.

Happy Healthy Eating!

- Susan

For your free copy please email We send the emails out once, sometimes twice a day, so just be patient with us and we'll get it to you. 

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