What is Fat-Burn? When am I in Fat-Burn on Optavia?

EXPLANATION OF FAT-BURN : https://www.facebook.com/myjourneytoahealthyme/posts/285714560016766

Optavia Fueling - shake "hack"

 I know I have gone on and on about how I prefer not to "hack" the Fuelings, and I still choose not to add stuff to them - I eat my five Fuelings plus my full Lean and Green every day. 

HOWEVER, I saw this hack come up over and over and had to try it. You mix a shake with 1/4 cup of water, pour it into a silicone candy mold, and freeze it. 

The first time I did this (earlier this week) I made it with the Dark Chocolate Covered Cherry shake and it was OK. It wasn't great, but that isn't my favorite flavor shake anyway. It made four heart shaped "candies" in this Wilton silicone mold. 

They aren't really easy to eat when they're frozen, but once they soften enough to eat them, they're sticky and messy and it just seems like more work than it's worth for the benefit. 

Then I decided to try it again, but this time with a Creamy Chocolate Shake and a Silky Peanut Butter Shake, and do each mold half and half - and the taste is amazing! It's still a mess to eat, but it is definitely the chocolate/peanut butter flavor combination I enjoy. 

Creamy Chocolate Shake + Silky Peanut Butter Shake 

This isn't something I'll do often at all, but it was fun to try it and see that it does work. 

I also did this with a Brownie Fueling and PB2 - you can see that here: http://www.myjourneytoahealthyme.com/2021/02/optavia-fueling-hack-peanut-butter.html

Sugar inflammation and low glycemic foods

 I've been reading more and more about how sugar affects the body, and how low-glycemic foods, like the foods on the program I'm following, benefit the body and reduce inflammation. I really feel like this was the missing piece on my path to being healthy. 

I spent nearly the past two years trying to sort out what foods bothered me. I was following a pretty strict elimination diet, basically ovo-pesco vegetarian eating gluten free, dairy free, peanut free, mostly soy free, plus avoiding a bunch of random stuff (artificial sweeteners, canola oil, apples, beer, most wine, mushrooms, black beans, yeast, celery, and probably some other stuff I forgot about). I spent over a year carefully adding things back into my diet and noting my body’s reaction. At the same time, I gained 20ish pounds, and my weight would fluctuate 10 lbs at any time (sometimes even within a day or two 🤯). I gave my gut time to heal while I was following the elimination diet and figuring out what I could and couldn't eat, but I was still having random flare ups of bloating and other gut problems. 

When I started this program, something clicked in my body. The low glycemic foods seemed to be the key. I could suddenly tolerate - in limited quantities - foods I had been avoiding because they made me bloated (gluten in particular), AND the bloating and inflammation was going away, which resulted in my clothes fitting better and the not-unwelcome effect of weight loss (which has resulted in basically a new wardrobe).

I am now eating a low-glycemic, healthy, well balanced diet full of all the vitamins, minerals, and nutrients my body needs. I am building healthy habits, like eating every 2.5-3 hours to maintain my blood sugar levels, and reducing the number of empty carbohydrates and added sugars I eat to help stabilize the sugar levels in my body. 

I am so happy I started this program, and I'd be happy to share it with anyone who can relate to what I've been through. 

P.S. Recommendations are for adult women to have no more than 25g of added sugar each day. Men can have up to 36g of added sugar. 

One 12 oz can of soda has 39g of sugar. Coffee drinks aren't better.

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!