Healthy Breakfast When Dining Out

This really is my usual cast of characters, so it’s fair to say that MOST of my dining-out breakfast options look a lot like this (which, for me, is a good thing!) ūüôā ¬†


There are always a lot of great options, though Рyou never have to have full fat milk in your cereal, or even milk at all, for example Рmost places offer skim (lots of protein, less calories and fat), or soy or almond options.  You also can ask for greek yogurt in most establishments, in place of plain (less protein than greek, and often more sugar.)

You can absolutely ask for any condiments on the side, lest your dish come out drowning in something more caloric than you need. ¬†Fresh fruit and a tall glass of water are also great as they give some volume and a feeling of fullness…without being bad for you!


For me, the combination of healthy fats, protein, fiber and water content helps keep me satisfied a good while – I’m the kind of person who eats a LOT during the day, so consider that I probably need to eat more often than most. ¬†In this case, the fact that I am satisfied for a while indicates that the food items are doing their job nicely…withOUT being bad for me!

More Deliciousness

Thankful For Healthy Options

I feel like there was a time – somewhere back in my childhood and teen years – when you couldn’t find healthy food choices as easily as you can in 2016. ¬†The availability of clean options is something I am incredibly thankful for because sometimes you just don’t have time to pack a snack (and I am the QUEEN of snack packing!)¬†

I recently found myself at the ER for a loved one, and again at the hospital twice more for follow ups. ¬†I remember visiting my grandmother many, many moons ago in a hospital in my hometown – it was a wonderful facility but there wasn’t much in the way of healthy foods. ¬†You had a cafeteria with food selections, of course – but the options weren’t exactly health conscious. ¬†Let’s keep in mind, the food for visitors is not the focus, nor should it be! ¬†At the time, it wouldn’t have mattered an ounce! ¬†I was a figure skater who couldn’t’ have kept pounds on me if I tried!

But at almost 38, I do my best to fuel my body with healthy, nutritious foods, staying mindful of my overall caloric intake (and calorie makeup, equally if not more important) because it WILL stick. ¬†Though we may schedule well and prepare accordingly, Life sometimes changes things up…and it ISN’T the end of the world!

So here I am in an inner City hospital, waiting until I am allowed to head back to the recovery room – for me, that was all I cared about! ¬†I was told I HAD to wait 40 minutes at the minimum so, as I was feeling a bit peckish, I ran upstairs to a little coffee outpost. ¬†I was delighted to find¬†hard-boiled eggs, an item I doubt I’d have seen even five years ago. ¬†I recall first seeing these (with a skeptical sneer, admittedly) in an airport – since then I have made the plunge and given them a whirl (hard boiled eggs vs gigantic bagel? ¬†Clear winner for me!) ¬†They aren’t made ten minutes prior, necessarily,¬†but they are fresh…and they are a WONDERFUL option. ¬†Full amino profile in the yolk, plenty of protein, and some healthy fat to keep me satisfied for a while – good choice!


I was really thankful that there was something more than sugary muffins, and calorie-dense carbohydrates to choose from Рwhen clean options are part of the the selection, it makes sticking to our goals and plan MUCH easier!

I wouldn’t necessarily have found myself seeking out a snack had I not be told I had to sit and wait…but since I didn’t have the choice, it was a treat to find some snacks I could enjoy. ¬†They ALSO had soy milk – not in a carafe, but to buy – which I use for coffee. ¬†That was pretty awesome too. ūüôā

Healthy options EVERYwhere.


For more of my goodies, click here!

Travel Snacks and Meals

I recently had to head back home for a weekend and, despite that I stay at my parents’ house, I always have to hit the road prepared! ¬†

It¬†is¬†true that living a fit and healthy life can mean that you need to think in advance, but it sincerely ISN’T a hassle (or doesn’t have to be!)¬† Once you get the hang of it, healthy eating on the go is pretty easy to achieve – physical benefits aside, you will also emotionally feel better that you took some time to prepare, allowing you to make better food choices along the way.

I took a bunch of goodies on the road with me – not only to snack on during the long ride, but also to have as in-between-meal snacks (and, admittedly, MIDNIGHT snacks!) for my stay. ¬†Generally I take more than I need, but I’d rather do so than feel famished, then reaching for a less-healthy option.¬† Here’s what I took along for the few day trip:


  • Single servings of Almond Milk¬†–¬†used for coffee, since lactose is no longer my friend!
  • Via Instant coffee –¬†I drink one cup a day in the morning. ¬†Since I often workout in the morning, it always provided a lil’ extra boost!)
  • Pistachios¬†–¬†great, healthy fats and protein = filling snack! ¬†Just be careful with portions!
  • Almonds – as above! ūüôā
  • Chomperz Seaweed Chips¬†– love these for a salty, crunchy, relatively healthy option. ¬†LOVE that it’s portion controlled!
  • Organic Fuji Apples – perfect combination of crunch and sweetness, plus fiber, antioxidants, and vitamins!
  • 35 Calorie Maple twisty cookies – I get these at the supermarket. ¬†I might eat one or two a day if I need something sweet. ¬†They aren’t hefty in the stats department, and they don’t have much sugar (which I generally steer clear of) so I like the option, as it will stave off sweet cravings.
  • Flavored gum – Gum isn’t great for you, AND it can add to your waistline because of the air you can take in unknowingly. ¬†That said, sometimes it can stave off a sweet tooth, and keep you from chomping down on extra calories.
  • Touch of Olive Oil Popcorn – I love popcorn! ¬†The one I buy has popcorn, sea salt, and olive oil…period. ¬†It IS kind of easy to eat a ton, so important to portion out…but it’s a fun, light, not-terrible-for-you choice¬†if you are craving a traditional kind of snack food.
  • Frozen veggies – yes, they could make the trip (I use cold storage shopping bags!) ¬†I eat several pounds of veggies DAILY, so it is kind of a must have for me!
  • Chia Bars – I LOVE the chocolate peanut butter flavor and often it’s a wake-up-in-the-middle-of-the-night snack for me. ¬†Good, bad, or otherwise, call it a VERY long-time habit!


When I GOT to the house I had a little time to go shopping for¬†other meal¬†items.¬†I already had the veggies, and my parents had whole eggs, as well as fresh fruits, so it was off to the produce and poultry aisles! ¬†I usually try to find the organic ground chicken or turkey, but settled for what they had (wasn’t terrible), and snagged a carton of egg whites for breakfast. ¬†As a note, our Whole Foods will ground breast meat for you at the counter, as other markets might – worth asking!


I’m not a cook by any stretch, so anything I DO make is incredibly simple. The fresh mushrooms got tossed into a pan with the ground chicken, to which I added a bit of salt and pepper and a dash of low-calorie teriyaki sauce for flavor. ¬†Plain jane but uber delicious! ūüôā¬†


Breakfast was an egg with some egg whites and, not surprisingly, a hefty side of veggies (I love to add some salsa too for an extra kick.)  This actually is my usual fare to start the day, along with my cup of coffee with almond milk.


I definitely had enough for the weekend, and didn’t find myself overly hungry or in need of something else (scouring the pantry hungry is never a good idea!) ¬†I brought a few things back home, which was A-OK with me – I’d rather be overly prepared than reach for something I…or my tummy…won’t be happy about later!

For more of my meals…click here. ūüôā¬†