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My Journey To A Healthy Me

Hello! I started this blog to document my personal journey to get healthy. Over time, it evolved into sharing what I did, with others. The p...

Saturday, November 28, 2020

Lean and Green Recipe - Crustless Vegetable Quiche Breakfast Casserole

I love breakfast. Crustless Vegetable Quiche Breakfast Casserole, is one of my favorites. It's so versatile and easy to pull together with whatever vegetables I have on hand. 

I adapted my normal recipe to make sure it is completely Lean and Green friendly. It's so simple, and easily customizable to fit your preferences. I don't eat cheese, so this recipe suits my needs perfectly. I noted what the options are, if you choose to include cheese with your quiche, just be sure to make the appropriate substitutions. 

Crustless Vegetable Quiche - Lean and Green



Crustless Vegetable Quiche Breakfast Casserole - Lean and Green 

*This makes 2 full Lean and Green servings! 

INGREDIENTS:
  • 16 oz (2 cups) of liquid egg whites or liquid egg substitute (1 Leanest)
  • 3 whole eggs (1 Lean)
  • 1 cup unsweetened plain almond milk (1 Condiment)
  • Vegetables, cut to small bite size pieces - mix and match - CHOOSE 6 (6 Greens)
    • 1 cup spinach
    • 1/2 cup mushrooms
    • 1/2 cup asparagus
    • 1/2 cup swiss chard
    • 1/2 cup cauliflower
    • 1/2 cup kale
    • 1/2 cup summer squash
    • 1/2 cup zucchini
    • 1/2 cup broccoli
    • 1/2 cup bell pepper
    • 1/2 cup tomatoes
    • 1/2 cup hearts of palm
  • Healthy Fat - mix and match - CHOOSE 2  (2 Healthy Fats)
    • 5-10 black olives
    • 1 wedge Original Laughing Cow Cheese, softened and diced to small pieces
    • 2 wedges Laughing Cow Light cheese, softened and diced to small pieces
    • Alternatively, 1.5 oz of avocado added as a topping AFTER your quiche is cooked
  • Seasonings as desired (follow the condiment guidelines) - I like plain old salt, pepper, and garlic powder, and sometimes like to top with hot sauce before eating
DIRECTIONS:
  1. Preheat oven to 350 degrees.
  2. Whisk liquid egg/liquid egg whites and 3 eggs together until well mixed. Add seasonings if desired.
  3. Add in 1 cup of unsweetened plain almond milk and whisk until well combined.
  4. Add in your vegetables, 6 Greens required for this recipe - remember, only choose six from the list, there are so many options! 
  5. Add in your Healthy Fats, 2 Healthy Fats required for this recipe. Again, you can mix and match and choose your favorites. *If one of your Healthy Fats is 1.5 ounces of avocado, don't add that into the egg and veggie mixture! Save it to cut up and top your quiche with once it is finished cooking!
  6. Pour your mixture into a glass baking dish. Mine is 11"x7". 
  7. Bake at 350º for 40-50 minutes, testing with a toothpick to determine if the egg is cooked through. 
  8. Let cool, serve, and eat!
  9. Makes TWO FULL LEAN AND GREEN MEALS
NOTES:
  • For the quiche I made (pictured), I whisked 2 cups of liquid egg whites and 3 whole eggs together, added 1 cup of unsweetened plain almond milk, 1/2 cup diced green bell pepper, 1 cup broccoli, and 1/2 cup diced hearts of palm. I mixed all of that together. I put 2 cups of fresh spinach in the baking dish, and poured the egg and veggie mixture over the spinach, and gently mixed it all together to make sure everything was coated in the egg mixture. It took right at 45 minutes for it to bake in a 11"x7" glass baking dish at 350ºF. I debated over adding black olives to the mixture for the Healthy Fats, or holding out to slice some avocado when I eat it, and ultimately decided on the avocado. Next time I'll add in black olives though! 
Crustless Vegetable Quiche - Lean and Green

Do you have any favorite quiche or breakfast recipes that you eat or make on the Optavia Program? 
Do you have any other suggestions or ideas to modify this recipe?
Leave a comment!



Thursday, November 26, 2020

Thanksgiving and Optavia

 I love cooking and baking. I love it so much, I spent the day baking five pies, cooking different side dishes, and enjoying being in the kitchen. 

I know there are tons of ways to create Optavia-compliant holiday meals and side dishes. Several are listed here. I just don't have the same sentimental attachment to holiday foods that a lot of people seem to have. As a kid, I would only eat mashed potatoes (no gravy) and pumpkin pie. 

I know a lot of people make the conscious choice to go off-plan for the holidays, to splurge a little bit, or take small tastes of foods that they would normally not eat while following Optavia. All of that is fine, especially when it is an intentional decision. 

I chose to remain on plan today. I didn't even lick my fingers (well, there's COVID to thank for that restraint also!) but I did not have a single lick or taste or bite of something that wasn't one of my Fuelings or my Lean and Green. Honestly, I didn't even really consider not staying on plan. Turkey doesn't like me, and I prefer to not feel like crap from eating foods that don't like my body. 

What did I make? 

My daughter and I made vegetable quiche for breakfast. She is dairy free, so everything we made today is dairy-free. 

We made a loaf of bread.

We made FIVE pies - three pumpkin pies, one apple crumb pie, and one pecan pie. (We have 4.5 pies leftover)

We made sweet potato casserole, and garlic mashed potatoes. 

We made bacon-wrapped scallops. 

We made candied pecans. 

There was stuffing, and turkey, and cranberry sauce, and rolls, and deviled eggs. 

There was a lot of food here. I'm sure all of it tasted delicious. We have a lot of leftovers (apparently I don't know how to cook for just my family - we could have easily fed 15 people with the food we have). 


So what did I eat?

I made myself a salad, with avocado and seared scallops and a drizzle of Walden Farms French dressing. 


And you know what? Scallops with salad and avocado is one of my all-time favorite meals, and I was perfectly happy and content to eat it today. It was delicious! 


I hope everyone enjoyed their Thanksgiving meals!


Wednesday, November 25, 2020

Lean and Green - Scallop Stacks

 Today I adapted a recipe for Shrimp Stacks for my Lean and Green, and it was delicious! I cooked 1.25 cups of cauliflower rice, diced .25 cups of cucumber (3 servings of my green), mashed 3 oz of avocado (2 servings of healthy fat), and cooked 7 oz of scallops (1 serving of leanest). Then I layered the cucumber, avocado, scallop, and rice, in that order, in a small measuring cup (1/4c and 1/3c both worked) and flipped the cup over onto a plate, tapped the bottom, and had a really amazing looking scallop stack on my plate! I topped with a tiny bit of Walden Farms chipotle mayo (1 condiment). You could top with 1T of soy sauce (1 condiment), or 1 tsp sesame seeds (1 condiment), or another creamy spicy sauce (check nutrition info and amounts) as well. 

The original recipe calls for shrimp, but this would easily work with any seafood - tiny bay scallops would be good also, but so would sushi-grade salmon or tuna (in the proper amounts). 

This satisfied my sushi craving too!

Scallops Stack Lean and Green
Scallops Stack Lean and Green


Saturday, November 14, 2020

Getting Enough Water on Optavia

 Optavia recommends drinking at least 64 ounces of water each day. My coach recommends 100 ounces of water. 

I've always drank a lot of water each day. I keep a 30 oz insulated stainless steel tumbler with me at home, and I drink from a stainless steel straw, which I think makes it easier to drink more for some weird reason. I'm home most of the days, so this works for me, because with my tumbler and straw, I don't have to worry about it spilling or tipping over just moving around the house.

I try to drink a full tumbler of water before I do anything in the morning, and that helps me get started off on the right foot with my water for the day. 

I keep a 90 oz tempered glass water pitcher at home to track my water each day. I refill it every morning and just leave it on my counter. I refill my tumbler with ice throughout the day, so I'm actually getting more than the 90oz in the pitcher when the ice melts, and it has been amazing to keep up with my water intake. This is the pitcher I have, and it has a stainless steel lid that can filter out infusions if I want to add fresh cucumber or lime or lemon to my water for a little bit of flavor.

If I'm not at home, my water containers of choice are Klean Kanteen (this link will get you 25% off your first order) or EcoVessel, and I alternate which one I use and the lid/cap based on what I'm doing. They have different options, so it's easy to pick and choose what's best for the day - a cafe style lid if I'll be in the car, or a loop cap if I'll be out walking or hiking. I don't like plastic or silicone so I am very mindful of that for myself, but my kids love the EcoVessel straw lids - and they don't leak! 

I've seen big plastic cups that mark how much water is in them too, that would be helpful if you're out and about and need something to track it. The 3L or 1gal jugs of water at the grocery store are also helpful to keep on track with water consumption if you're out and about or traveling by car. 

Drinking this much water each day can deplete your electrolytes, so if you ever feel slightly off, I highly recommend drinking some Ultima Replenisher Electrolyte Hydration Powder mixed with water, or something else like Powerade Zero. It usually helps me immediately. Of course, if it is happening often, please consult your doctor!

What other tips do you have for getting in enough water each day? 


Friday, November 13, 2020

Optavia and my MUST-HAVE appliances/tools

One of the great things about Optavia is that you don't need anything special to prepare the Fuelings, besides a microwave and the blender bottle that comes in your kit. HOWEVER, we all know that there are some tools or appliances that can make your Fuelings a little more exciting, a little more fun, and a little more tasty!

Here are some of my must-have appliances and tools for preparing my Fuelings. Please know these links are to Amazon, but they are not affiliate links, and I definitely encourage you to shop around to find the best price! 

I also created a handy dandy Amazon list of my favorite items. YES - you can find them in local stores, sometimes at better prices (sometimes not). You can add them to your own cart from this list for quick and easy purchasing though! Just be sure when you order, you have it shipped to you! Wish lists can be tricky!

Some of my must-have appliances and tools for OPTAVIA Fuelings

Dash Mini Waffle Maker is awesome at preparing Fuelings. I love to do the brownie, smashed potatoes, biscuit, and oatmeal in the Waffle Maker. It comes in different colors, and some of them even make the waffles into shapes (pineapple! snowflake! heart!)

Note: Here are the guidelines I follow when preparing my Fuelings in the Dash. Some are the same as the package, some are slightly different amounts of water. Nothing is quite so disappointing as scraping a failed Fueling out of the waffle maker and still eating it because you're determined not to waste a Fueling :) 

Dash Mini Griddle is amazing for the Chocolate Chip Cookies! It gets them perfectly crisp on the outside, and soft and gooey on the inside - the exact way I like cookies. I also use it when I need extra protein, to cook an egg - it's super quick and easy, and much faster than using my normal cast iron on my stove top.

If you don't already have a personal blender, I highly suggest getting one. I like the Ninja brand, this is the model I have. I like the individual cups the best, and they make your Optavia shakes super yummy if you blend them with ice and water (or cold brew coffee if you're feeling adventurous). There are tons of options for personal blenders, so be sure to choose something that is powerful enough to blend ice. Because my home blender is too big for travel, I also have a small Hamilton Beach personal blender that I keep in its box for when I'm out of town overnight or for the weekend. It is small enough to easily pack, and although it isn't as powerful, it does the job. 

My next suggestion is a frother. There are SO MANY CHOICES, but this is the handheld frother I bought and it has worked well. I don't use it often, but sometimes if I don't want to blend my shake, or use the shaker bottle, this does an excellent job of mixing it up with the water and it's super yummy - it seems like it makes it creamier, if that's possible. I also use it to mix up the Hot Chocolate Fueling with a little bit of cold water, before pouring the hot water into the mug - it seems to make it even creamier and more delicious!

I also suggest a mini whisk if you don't already have one. Mine is Pampered Chef, but you can find them anywhere. I often use a fork to mix up my fuelings, but the whisk is handy to have around. 

I couldn't resist picking up a little cast iron skillet either - I love it for baking the brownie or chocolate chip cookie, if I'm not using the Dash. It turns out so yummy! Follow the directions for baking on the Fueling packet, or shorten the baking time a little bit if you want it slightly gooey. 

My final recommendation is to get a good insulated container. I love my insulated Klean Kanteen Food Canister. I will often prepare soups or pastas (as directed on the package) when I'm making a different fueling, transfer it to the insulated container, and let it sit on the counter until my next fueling time. It really softens up the pastas and noodles. I've also made the soup by adding the Fueling packet to the insulated container, pouring boiling water over it, and then closing the lid and letting it sit for 2-3 hours. 

What other appliances or tools are you using for your Fuelings? Let me know in the comments!

Thursday, November 12, 2020

Dash Mini Waffle Maker/Griddle + OPTAVIA Fuelings Guide

General directions to prepare Fuelings in the Dash Mini Waffle Maker or Dash Mini Griddle:
  • Mix Fueling and mix-ins well
  • Plug in Dash Mini Waffle Maker (to make a waffle) or Dash Mini Griddle (to make a "pancake") and wait for light to go off
  • Spray both sides of Dash with nonstick spray BEFORE MAKING EACH WAFFLE/PANCAKE
  • When the Dash stops steaming, or the steam significantly slows down, open to check for done-ness
  • If you're pre-making Fuelings, you can store them in the freezer and then reheat in toaster oven or microwave
  • Note: Some people use egg whites instead of water. I do not do that because I don't like to alter the Fuelings and have to track what I add to deduct from my daily Lean and Green
  • I generally try to add just enough water to make the Fueling like a batter or thin dough. Too watery, and it will overrun. 
Optavia Oatmeal Fueling made in the Dash Mini Waffle Maker

Fueling and Mix-In Guide:
  • 2 Tbsp water + Fueling = 1 waffle/pancake 
    • Brownie 
    • Biscuits
    • Chocolate Chip Cookie 
    • Cream Cheese Swirl Cake 
  • 3 Tbsp water + Fueling = 1 waffle/pancake
    • Sweet Potatoes
  • 3 Tbsp water + Fueling = 2 waffle/pancake
    • Pancake
    • Shakes
    • Smoothies
  • 4 Tbsp water + Fueling = 2 waffles/pancakes
    • Smashed Potatoes
    • Oatmeal
  • Prepare/cook as directed on packet with slightly less water = 1 waffle/pancake
    • Mac and Cheese (make sure it's thicker than normal)


What other Fuelings have you made in the Dash? Let us know how you prepared it! 

Easy and Filling Lean and Green - Shrimp and Salad

Those asking what I eat...this was my big meal yesterday for my Lean and Green, and it was delicious. 😋 Lettuce (2c), broccoli (0.5c), avocado (3oz), shrimp (7oz), and dressing (2T). And let me just tell you, 7oz of shrimp is A LOT OF SHRIMP! It took me ten mins start to finish to cook the shrimp and get the salad together, and that was the most time intensive thing I ate yesterday. 

The best part about this program is that it’s ridiculously easy to follow. I eat six times a day, five small easy and quick meals or snacks, and one bigger meal. It has basically taken the planning and prep work of food out of my life. Before, I was skipping meals or snacking on something easy (and unhealthy) because I didn’t have time to do anything more, then overeating when I did eat. You guys, I am so happy I found this health program. It’s changing my life. Did I mention it’s basically foolproof? Follow the guidelines, see the results. If you are relating to anything I’ve said, please, let’s talk and see if this program might benefit you too. It’s too good and too easy to not share.

Wednesday, November 11, 2020

Optavia 5&1 Plan Tips - How to be successful on Optavia!

 Here are some tips I figured out over the past month, since I started the Optavia 5&1 Plan. If you're brand new to Optavia, or considering Optavia, or just getting started on Optavia, see this post for additional information

  • Eat what you're supposed to eat EVERY SINGLE DAY. 5 Fuelings. 1 Lean and Green. Water.
  • I don't "hack" the fuelings. I prepare them as instructed, and eat them. Some of the fuelings I will cook in the Dash Waffle Maker (see my tips on how to prepare Fuelings in the Dash!) instead of the microwave (the biscuit, pancakes, mashed potatoes in particular) but I'm not trying to make it more complicated for myself by adding in parts of my Lean and Green throughout the day. It is SO much simpler for me to eat five fuelings and one full Lean and Green every day. 
    • Okay, there is one thing I hack every once in a while - I will mix 4 oz of cold brew coffee with 4 oz of water, a few ice cubes, and a shake, and then blend in my single-serve blender. I don't drink coffee daily, so it's not an every-day thing, but every so often I like to do this. 
  • If you don't really care for the taste of a fueling at first, set it aside for a week and come back to it. Your tastes will change. You might find that something you didn't really care for, is suddenly super tasty. Part of this program is the mental process to view food as fuel, not as comfort. 
  • DRINK YOUR WATER. I bought a new pitcher that holds 90 oz of water, and I refill from that every day. A lot of people recommend the big jugs on Amazon that hold a gallon of water, and have lines marked up the side with times, so you know how much to drink in different blocks of time. 
  • I have alarms set on my phone for 8 am, 10:30 am, 1 pm, 3:30 pm, 6 pm, and 8:30 pm. That's every two and a half hours, which gives me a few minutes leeway if I need it to prep something. Five of those times are for fuelings, and one is for my Lean and Green.
    • I don't always eat my Lean and Green at the same time, because my schedule doesn't work that way. 
    • Make sure you're eating the proper amount of healthy fats for your Lean and Green! I am happy to work with you to help figure this out as needed. 
    • Don't forget to count your Condiments!
  • Some of the fuelings (the chicken noodle soup, the mac n cheese, and the pasta in particular) I will cook according to the directions, and then transfer to an insulated container to sit until my next fueling. This softens up the noodles and thickens up the sauce a bit, and makes it super yummy. 
  • Invest in a kitchen food scale that measures to the ounce. I use it EVERY DAY to weigh out my greens, healthy fats and protein. This is the one I have used for the past 5+ years, and it's only about $10. 
  • Document everything you eat and when you eat it. At first I was getting confused on my times and fuelings. I tracked my first 30 days in my OPTAVIA Guide (it comes with your initial fuelings order, and helps you work on the mental stuff - so don't skip over this!) and I also tracked in an app on my phone called Lose It. 
  • I have an Apple Watch, so I track my sleep at night. You can go back and see my posts on how much my sleep has improved - it's really incredible. This is probably my favorite "side effect" of the program.
  • I love the Ultima electrolyte replacements. You can find them on Amazon or at some health-food stores, or directly through their website. You can have up to 3 servings per day. I buy the little packets because it's easy, but they also sell tubs that you can scoop from. Some people prefer Powerade Zero but I really like the Ultima and they're super portable - just mix a packet with a 16 oz bottle of water and you're good to go. 
    • If you have a headache, or feel dizzy, or anything like that - your body is probably not used to all the water, and you will NEED the electrolyte replacement to help balance out, especially at first. Don't skip this! 
  • I also take Natural Calm (the powder, not the gummies or capsules!) every night at bed. The raspberry lemon is my favorite flavor. I was already taking this before I started Optavia - because just about everyone is deficient in magnesium! - but I make sure now I don't skip it at night. 
    • To prepare it, I boil water, and add 1-1.5 tsp of Natural Calm to a cup, then pour just a few ounces of boiling water over and stir. It will fizz, so stir until it's done fizzing and the powder dissolves. Then I add 4 ounces or so of cold water, mix again, and drink. 
  • I weigh myself every morning before I get dressed. 
    • I also use the app Happy Scale to see my progress. I like this app because it shows progress as trends and doesn't focus on the daily ups and downs as much as the overall trends. 
    • I set mini goals within the app, so I can feel good about hitting smaller goals on my way to bigger goals. 
  • Keep a fueling or two on you - in your purse or bag, in your car, whatever. There is no excuse to not be prepared! You don't want to find yourself stuck somewhere when it's time to eat, and realize you don't have anything handy. 
  • Similarly, you can totally follow this program while traveling. It is SO EASY to pack your fuelings and be prepared. Plan ahead. 
  • Take pictures! TRUST ME! You will want to see your progress. 
  • If you feel like crap during the first few days, it's normal. Read back over my posts from Days 2-5 or so. Your body is adjusting to a whole new schedule and new foods, and (again) IT IS NORMAL TO FEEL CRAPPY. The best thing you can do is power through it - stick to the program, and it will pass in a day or two or three. 
    • You'll also probably be gassy at first. Again, this is NORMAL. Your body will adjust!
    • After those first few days of feeling like crap, you'll be in what we call "Fat Burn" and you'll feel AMAZING. Your energy will skyrocket, you'll be sleeping better, and you'll feel better all around. 
  • Chill out on the exercise. Let your body adjust to this program. Give yourself three weeks, and do nothing but light walking for thirty minutes a day, at most. Then work with your coach on adding more strenuous exercise back in if you wish. 
  • Give yourself grace. This is a lifelong health program, and your whole outlook on food and on life is going to change. You will be a different person inside and out. Just follow the program!
    • USE YOUR LIFEBOOK! It should be part of your kit (I hope you ordered it!) and it is SO helpful at breaking down habits and helping you really assess yourself and grow. 
  • As for cheating...if you "cheat" on the program, you're going to push yourself out of fat burn. It will take you 3-4 days to get back to fat burn. That's approximately $40 worth of fuelings. Is it worth it? Sometimes your answer might be yes, but make sure it is intentional. 
    • I don't like calling it cheating. The only person who is affected if you choose to go off program, is you. I ask myself, "Is eating/drinking this going to help me reach my health goals?" and if the answer is NO, then I set it aside and give myself 30 minutes to think about it. I drink a cup of water. If 30 minutes later I come back to it and decide I do actually want to eat/drink it, I ask myself "What is eating/drinking this going to do for me? Will I feel better?" and then allow myself to make a choice. I have not yet encountered anything that passes this test. The books call this STOP. CHOOSE. CHALLENGE. 
  • I have three apps I keep on my phone and use daily - I list those here (LoseIt, HappyScale, EatWise): http://www.myjourneytoahealthyme.com/2021/02/recommended-apps.html
This program is AMAZING. Reach out anytime to me with questions. If I'm not your coach, please reach out to your coach for support and advice. I am always available on social media or by text - my contact information is in the side bar of my page. 

YOU'VE GOT THIS! 

This program WORKS if you follow it. YOU are the one in control. YOU are strong and capable and YOU CAN DO THIS. 

I BELIEVE IN YOU! 

I had a few people ask about buying some of the products I use - here is a handy dandy Amazon list of my favorite items. YES - you can find them in local stores, sometimes at better prices (sometimes not). You can add them to your own cart for quick and easy purchasing though! Just be sure when you order, you have it shipped to you! Wish lists can be tricky!

If you have tips to add, please leave a comment below! 

Buy Habits of Health here:

Buy Your LifeBook here: