Kellys Meal Plan

I try to eat 5 to 6 times a day. Most of these would be considered small meals and not just snacks! I have breakfast, snack, lunch, snack, and dinner. If you eat many times during the day, you keep your metabolism high and your blood sugar levels even...keeping you from cravings and devouring everything in sight at the end of the day! Here are some simple ideas of a meal plan that works for me, remembering that everyone is different. I eat to fuel my body so i have energy, endurance, and i want to feel good!

Breakfast:
Protein Shake or
Egg White Veggie Omlet (18 egg recipe) or
Old Fashioned Oatmeal with TVP ( Bobs Red Mill Textured Veg Protein)

Snack:
Just because i say "snack" do not limit yourself to opening a package...100 calorie packs of preservatives and white enriched flour just make you crave more!
Chobani Greek Yogurt with veggies or
1 serving of Low Fat Cottage Cheese with veggies or
salad with black beans or
Romaine lettuce wraps - low sodium Boars Head Turkey breast, sliced cucumbers, mango salsa on a boat of Romaine

Lunch:
Protein Shake or
Salad with grilled chicken ( i use Balsamic Vin. spritzer ) and by the way, my salad is not just lettuce and cukes...remember COLOR! Lettuce, tomatoes, cukes, red peppers, black beans, edamame beans, mango salsa etc. Things i don't put on my salad on a regular basis-seeds, nuts, croutons, cheese, creamy dressings....all are loaded with fat and unwanted calories. or
small salad with turkey wrap or
low fat refried bean wrap with chobani yogurt and salsa


Dinner:
Steamed veggies (Ziploc steamer bags rock!) with butter spritzer and spices, 1 cup whole wheat pasta with drizzle of olive oil and spices, 3 oz grilled or baked chicken, turkey or fish or
large salad with foil pack of salmon or tuna and baked sweet potato or winter squash or
Home made veggie chicken soup, grilled asparagus and 1/2 cup brown rice and black beans

These are all just ideas....i could type for a whole day and not cover all the different meals i have had this past month, remember...VARIETY AND COLOR! We need to get 5 to 7 servings of vegetables a day! A serving is roughly the size of your fist. Try to get in lean protein and veggies every time you eat. For more snack ideas, click on "snack list" and "protein list" at the top of this blog. I have also posted my "grocery list" to show you the types of wraps etc i use and to help you make good choices. Feel free to email me if you have any questions or comments. kellymorganbl@hotmail.com
Large salad with

Egg Breakfast Casserole

This recipe can be modified with your favorite veggies and spices.

Spray a large Pyrex dish with Pam. Use 18 eggs.....only 6 of them use the whole egg, the rest are egg whites. Break them into the Pyrex dish and add 1/2 cup skim milk. Mix and add large handfulls of baby spinach, sliced red peppers, diced tomatoes, baby portabellas, whatever kinds of veggies you like. Best if you use fresh uncooked veggies. Add spices....garlic, pepper etc and stir. Will look like a large salad with egg whites :) Cover and bake at 325 for 20-30 minutes. Cut into 8 servings and put in the fridge for a quick, simple and healthy breakfast choice. High protein, low fat and a great way to get your veggies in first thing in the morning! My personal choice for spices-McCormics Garlic Pepper grinder....great stuff! Enjoy

Adding to our menu....

We've got a few new things on our menu. Here by popular demand...Chai Tea! Also help yourself with our Antioxident Pomegranite/Blueberry protein shake or our new Anti Inflammatory shake. New shake flavors this month are German Chocolate Cake and Toasted Marshmallow. Stop by for breakfast, lunch, snack or post workout recovery!

Open on Mondays

Hello Everyone,
We just wanted to let you all know that we will be open on Mondays now from 10am-2pm so come on it and get your shake on.

Week 4

Hi everyone, I hope you're all having a great week and enjoying this beautiful fall weather. The leaves are starting to change color (one of the best parts of living in New England) and the humidity is finally gone! What more reason do we need to get outside for a walk? Take advantage while you can. So, has anyone made any changes to their healthy or healthier lifestyle this week? Week 3 we talked about boosting your metabolism. There were lots of ideas and helpful tips being passed around. Hopefully at least one of them stayed with you through the week and you were able to aply it to your lifestyle. This week we'll be talking about carbs. With all the fear of carbs that's out there, we want to educate you on the facts of carbs, and how to use them properly and not be afraid of them. All carbs are not created equal! Don't miss week 4 to learn about them. The password for this week is formula1. Remember to go to herbalifewlc.com and click onto week 4 and enter the password. Print out the info and bring it to class if you can. As most of you know, October is Breast Cancer Awareness month. Shake it up! will have a special shake this month to help raise awareness and funds for this great cause. Our slogan - Think pink, drink pink will be posted soon with our new pink shake! All profits from our pink shake will be donated to help support this effort. Spread the word to your co-workers and family. We will be happy to make deliveries to your place of business or office to help raise awareness! As always, the coaches here at Shake it up! are here for YOU. If you have any questions, concerns, or just need to talk to someone who is like minded, give us a call or just stop by and we'll be happy to talk with you. Encouragement is what we do best! Have a great week and I hope to see you all soon. Kelly MorganPersonal Health & Wellness CoachShake it up! Nutrition Center860-234-7630

Protein 101

Eat Protein 5 times a day
10-15 grams per snack
25-35 grams per meal

Eat Every Day-

2-3 servings of Whole Grain

2 serving of Fruit

5 servings of Veggies

5 servings of Protein

Eat a protein with a Fiber every time you eat!!!

Join us to support the penguins

http://www.mysticaquarium.org/visit/calendar/details/83-4th-annual-penguin-run-walk-or-waddle