What IS the most important meal of the day??

(doesn't this oatmeal with strawberries and banana's look DELICIOUS?)

All the meals are important throughout the day--- but if you had to skip a meal... the one you DON'T want to skip is breakfast.

I was shocked at my husbands confession of how he is surprised at how much hungrier he is throughout the day when he eats breakfast in the morning. I was surprised that he didn't know the facts about breakfast. He knew it was an important meal... because we are told it is the most important meal of the day-- but WHY!? What makes it SO important?

I'm not a nutritionist- but I do know the basics from experience and from my own research.

When you eat breakfast in the morning your metabolism is jump started and is 20% higher throughout the day.

TWENTY PERCENT!

That is SO worth eating breakfast right there.

You have more energy and you WILL notice that you are just naturally more hungry throughout the day as well. Every time your body tells you that you are hungry (hunger pains, etc...) that is your metabolism telling you- I want to keep burning so feed ME!

The last thing you want to do is ignore what your body is telling you, because it will throw off your metabolism stride. Your metabolism wants to work FOR you, but it needs your help to keep it well fed.

But to give your metabolism that kick start- DON'T SKIP BREAKFAST!!

I don't care if all you have is an apple-- EAT SOMETHING-- and preferably something that isn't going to make you want to go right back to bed.

Eat just enough to stop the hunger pains and you are satisfied and I guarantee you- in 2-3 hours, your body will be ready for MORE-- which will keep that metabolism fired up.

So, if you have 1 goal this week in the diet arena- have it be eating a healthy, well balanced breakfast. Then we will take it from that point:)

Good luck and look for a brand new video post tomorrow!

Who is ready for a NEW week!

HeLLOOOO Ladies!

How are we doing?? Have you set your goals for this week?? Do you have your plan of attack? Don't forget- that each week it is ok if you don't hit your goals spot on-- just try to do better each time! But measuring your progress is SO important, because if you don't have anything to measure against, then you won't grow.

I have a super good Chili recipe to share with you guys from the giveaway this week: Total Nutrition by Muscle and Fitness! It is really good- and I usually top it off with some low-fat cheese.

Kim & Chad's Chili Bonanza

This protein packed recipe will last for days, so it's worth the extra effort to make.

1 lb. 97% lean ground beef (or buy the leanest available)
1 lb. 98% fat-free ground turkey breast
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 large onion, diced
4 cloves garlic, chopped and minced (or 4 tsp. minced garlic in jar)
1 jalapeno, seeded and diced
2- 15 oz. cans low sodium tomato sauce
15 1/2 oz. can fat-free chili w/ beans
1 1/2 cups water
6 oz. can tomato paste
8 oz. can red kidney beans
8 oz. can Mexican- style chili beans
3 Tbsp. chili powder (or to taste)
no-salt brand seasoning (to taste)
black pepper (to taste)
Tabasco sauce (to taste)
garlic-flavor nonstick cooking spray

Place ground beef and ground turkey in a skillet, along with chili powder and cumin. Cook meat until crumbled and browned. Drain(if needed) and set aside. Spray empty skillet with cooking spray. Saute onion, garlic, and jalapeno until tender. Place cooked meat and vegetables in a preheated crock pot set on high. Add tomato sauce, undrained chili, water, and tomato paste. Simmer 20 min.

Add kidney beans, chili beans, chili powder, no-salt, pepper and Tabasco to crock pot. simmer 20 more minutes. If possible, set the crock pot on low and instead simmer several hours. We find the longer it simmers, the better the flavor. If desired, top with a sprinkling of fat-free shredded cheddar cheese and 1 tablespoon fat free sour cream. Makes six servings.

Per serving: 490 calories, 53 grams protein, 36 grams carbohydrates, 6 grams fat, 14 grams fiber. ( I made 1 sering 1/2 a serving for me - so if you do that- then just 1/2 each of the grams and you will have a serving at 245 calories, etc...)

I also take out some ingredients, as I don't like spicy things-- so I didn't add the jalapeno or the Tabasco sauce-- and I also am not big into "fat-free"things because I don't know what "mysterious" ingredient they are using to help "fat-free" foods keep its texture-- so I stay with low-fat-- and seriously low-fat to me doesn't taste any different then the real thing- so I use low fat- cheese on top and no sour cream. I also do not use a crock pot, I just used a big pot on the stove-- and it tasted fine- but you are more then welcome to use their crock pot too-- (I just didn't have one at the time-- and if you don't have one either- I didn't want you to use that for an excuse to not make this yummy recipe!)

Enjoy!!

Today I'm also trying a new circuit routine, just using my body weight- I'll let you know how it goes and I will be posting it later along with video if I really like it:)

Double Friday Fitness GIVEAWAY!

Hey Ladies! I'm SO sorry to have left you hanging for a week- and even forgetting about last Friday's giveaway--- SO much has happened, and I'm still kind of in a HUGE state of unknown, from moving our family, a new medical condition I have(I'll let you know more about this later too)... which brings me to not being able to post pictures for a while, because I think it would make me cry. Here I started this blog-- wanting to lose and get back to my "fitness" body... and now it looks like all I can do is do my best. But I didn't want to leave you all hanging- so I will keep up with the posts and updates and let you know more as time goes on. But- no need to get down-- because I'm still very excited about all of this- and will now be able to focus on YOU more:) I of course will be working out and eating intuitively and will (start) to post more of what I do, because I haven't been too good at that, have I? I'm excited for the changes you will see with this blog! But until then.... without further ado.... here are the 2 wonderful giveaway prizes this week! (to make up for last Friday)

First we have this wonderful healthy recipe book from Muscle and Fitness. I have tried tons of recipes in this book and they are all tasty and full of nutrition goodness. I'll be featuring my favorite recipe from this book tomorrow-- so that you all can get a sample of what is in the book. It also teaches you how to shop, gives you ALL the nutrition advice you would want to know--- and even has a 7 day meal plan for you! Lots and lots of good, fun info. and recipes to boot!The number 2 giveaway is a core training ball, which is a little ball that you use during your workout to help aid in getting a stronger core! It does MAKE a difference and you WILL be feeling it the minute you use it. Don't know what to do with a core training ball-- have no fear... it comes with a DVD to walk you through all the exercises and more! It also helps to throw in that extra variety into your workout!

Giveaway ends Wed. at 10:00 AM CST and winners will be announced at that time..

and as always here are the rules to enter:

1. Leave me a comment just letting me know which item giveaway you would like- #1 or #2. And then if you are drawn first then you will get the one you chose, and if you are drawn 2nd, then you will get the other one. :)
2. Put me on your side bar... and if I'm already there that counts too! = 2 entries, so leave me 2 more comments -- but it just has to be something simple like-- you are in my side bar, and then for the next one-- 2 for sidebar.
3. Blog about this giveaway and how much you enjoy my site. = 5 entries so leave me 5 separate comments like blogged about it and then just put the numbers 2,3,4,5 as your next comments.
4. If you do not have a blog- you are more than welcome to facebook, myspace, twitter, or send out an e-mail to your friends with me copied, about the giveaway or my blog. (bertieranger4 at gmail.com) For each of these you will get 1 extra entry. (so leave me a separate comment for each, letting me know which one you did)

Thanks and GOOD LUCK!!

Recipe of the Week!

One of the main reasons people have a hard time eating healthy is boredom. They don't feel like they have variety in their food choices, or that the taste is too bland to eat healthy.

This is so not the case! Have you smelled fresh herbs lately? I think I could eat cilantro raw!

I love finding and trying new recipes to add to my "healthy" menu- and it is always a bonus when your family loves it too.

The internet is just one huge resource! What you want to look for in a meal is balance. And if the dinner doesn't have enough of one thing- then add a side salad or an extra vegetable. I do believe in the 40% carbs, 30% protein, and 30% fat rule of thumb. When I'm competing I change it to 40% carbs, 40% protein, and 20% fat... but you NEED carbs... that is your main energy source-- otherwise your body starts to feed off your muscle, and when you lose muscle your metabolism slows down too.

Next week I will put up a list of good energy sustaining carbs, lean protein, and the good fats, that you want to have in your daily diet.

Until then- here is my latest favorite chicken dish that I received in my inbox from Self.com.

(marinated chicken is the best.... it gets very tender and VERY tasty!)

Grilled Chicken with Roasted Tomato and Oregano Salsa

Enjoy generous portions of this low-calorie dish from Red Mountain Spa's executive chef Chad S. Luethje.

Serves 4

INGREDIENTS

• 2 tablespoon olive oil
• 2 tablespoon chopped fresh basil
• 2 cloves garlic, chopped
• 1/2 teaspoon chopped fresh rosemary
• 1/2 teaspoon fresh oregano
• 1/2 teaspoon salt
• 1/4 teaspoon chopped fresh thyme
• 1/4 teaspoon freshly ground black pepper
• 4 boneless, skinless chicken breasts (about 6 oz each)

Salsa

• 1 pound fresh tomatoes, diced
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 medium shallot, diced
• 1/2 cup diced onion
• 1/2 small jalapeño, cored, seeded and minced
• 1 teaspoon minced garlic
• 1 tablespoon chopped fresh oregano

PREPARATION

1. Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes.

2. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.

1. For Salsa

   Heat oven to 400. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20 to 25 minutes. Combine tomatoes, shallots, onion, jalapeño, garlic and oregano in a bowl. Coat a large skillet with cooking spray. Heat over medium-high heat.

The skinny

312 calories per serving, 12.6 g fat (2 g saturated), 7.8 g carbs, 1.8 g fiber, 40.8 g protein

Bon appetite!

HUGE lesson in NUTRITION

YUMMM! Look at all that candy! Don't you just want to eat it all... RIGHT NOW!

Well, guess what-- YOU CAN!

My theory on eating desserts or candy or whatever-- is that it is YOUR choice.. and all I want you to do is MAKE that choice.

Feeling guilty is the worst feeling in the world-- and when you choose not to eat a piece of candy or whatever and you end up eating it, then you feel guilty and then what happens... you end up eating more saying, "Well, I've already blown it for today!"

So, if you are going to eat the candy or banana split-- CHOOSE to eat it and ENJOY it! It is not going to make or break you... if you have some dessert here or there. What will break you is if you decide that it's too late and you end up eating all day junk, thinking, tomorrow you will have to be good again and so I better eat everything I can now, or else I'll never be able to.

Am I right or am I right?!

I think guilt is what is keeping people from losing the weight... what do they say now, that cortisol is what causes fat to go right to your stomach?? Or stress makes it HARDER to lose weight! And if you are stressing over eating that apple pie, then it will be THAT much harder to work off.

So, my number one rule is "Make your choice" and WHATEVER that choice is... be happy about it and enjoy whatever you eat! Which means if you choose NOT to have junk food- that is awesome!! But don't complain... "Oh, I'm on a diet and I can't eat that... and I can't wait until I get to my goal so then I can pig out" Instead say-- I don't want to eat that because I'm going to have a KILLER body in a few months!

It really is all about how you look at it:)

Have fun and ENJOY your day!



ps. I'm so excited about my response for the giveaway so far! Ya'll are doing great. I wish I had more time to day to respond to some people - but Saturdays are typically crazy-- and the Sat. before Easter is even more crazy.. AND we have some family coming in tonight.. so I'll try to get back on later with my last 2 days of workouts and responses to ya'll. Until' then I'm off to the soccer fields, then Easter egg hunting, etc...