Yep. It’s amazing the responses you get from the most random Facebook status updates and tweets.  Sometime you put all this thought into a social media post and get crickets and other times you put the most random thing (see above) and you get “likes” and “Retweets.”

Anyhow…breakfast today was suggested by my wife, the lovely Katie Graue. She had seen a friend mention combining two of our favorites, egg whites and hummus, like a deviled-egg. Seemed like a reasonable combination to us, so we added it to the 5-day Breakfast Blitz.

Prep is simple, especially if you are using your favorite store-bought hummus. We like Basha – Original Flavor, and have bought some from a local specialty food store. All you have to do is cut the egg in half, remove the yolk and replace with hummus. I used not quite 1 TBSP for each egg, use more or less as you desire.

We then paired the egg whites and hummus with a whole wheat English Muffin and cantaloupe (not pictured) for a well-balanced breakfast that delivered 375-400 calories (40 cals from eggs, 120 cals from hummus, 120 cals from English muffin, 50 cals from a small amount of butter/jam and 50 calories from a portion of fruit), 15 grams of protein and 40 grams of carbs (including 6 grams of fiber, about 25% of what is recommended daily).

So, give this super-quick breakfast a try and come back to let us know what you think.

Stay tuned for the finale of the blitz tomorrow.

This is what happens when your photographer has to work the morning shift and you’re trying to make school lunches at the same time you are working on your project.

I’ve always enjoyed making (and eating) Egg Frittatas, and this is very similar. Hey, that’s why I wanted to make it! But there is one major difference from the Fritattas I’ve made that hooked my curious little brain (and taste buds) when I was flipping through the P90X2 Nutrition Guide.

What was unique to this recipe compared to similar dishes I’ve prepared is the use of white rice as a “crust” or “base” to the Egg muffins. It added soooo much, and left me thinking that I wish I would have found this idea sooner. Let’s face it, P90X2 is not only transforming home gyms across the country with the use of the rumble roller, weighted-stability ball and medicine balls, but also kitchens and recipe books.

These really were light as both the jalapeno and turkey sausage added so much flavor. I paired it with the fruit I had remaining in fridge (…time for a produce run). All told the calorie content for three Breakfast Egg Muffins and some fruit was around 450 – 500 calories. This is a decent-sized breakfast, but if you’re gonna go big for a meal, breakfast would be the one to go big with.  Not that a 450 calorie breakfast is HUGE by the way…but they do say:

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper. “

Have you heard this?

Anyhow, here’s my version of Breakfast Egg Muffins, and what you need to make 2 servings:

1/2 cup of cooked white rice (do it the night before)
1 cup browned, ground turkey sausage
1/4 cup of low-fat shredded cheese
3 eggs
3 TBSP fat-free milk
1 TBSP diced jalapeno (or more if you want)
1 TBSP diced shallot (or onion)
1/4 tsp of ground cumin
1/4 tsp garlic powder
1/8 tsp oregano
salt and pepper to taste
cooking spray

Again, you can save a few minutes of prep time by making the rice the night before, and maybe even brown the turkey sausage, too. To start, combine the rice, 1/2 of the cheese and 1 of the eggs in a bowl. Mix well and then divide evenly between 6 of the cups in a muffin pan that has been lightly sprayed with cooking spray. Press the mixture against the bottom and sides of each cup and bake for 6-8 minutes at 400 degrees….While these are cooking prep the remaining ingredients.

To finish, whisk the remaining eggs and milk and then combine with the ground turkey sausage and remaining ingredients. Then spoon the egg-turkey sausage mixture evenly into the previously cooked rice-egg “shells” and return to the oven to bake for 15-20 more minutes until set.

Delish..

See you tomorrow for Day 4..

Of course that means, I had to bring out the best, a favorite, for the Mrs….so pancakes it is.

But…not just any ole pancake recipe will do when you’re trying to fuel your body to be your  best. A few months back I was charged with finding a protein pancake recipe that not only tasted great but delivered more taste and less nutritional fluff.

Here’s what I came up with…good stuff thanks to a secret ingredient.
I came up with a Protein Pancake recipe which I’ve altered from the original recipe (which was found under the lid of some Dannon Light Vanilla yogurt) by trial and error to deliver a morning protein punch with some crunch. The secret ingredient…Cornmeal.

This recipes makes 10 large pancakes, with a 2-pancake serving delivering 15 gm protein, 30 gm of carbs, 10.5 grams fat (only 1.5 gm saturated), 5 grams of fiber and 275 calories. The batter is thick, but trust the recipe!!! You even have some room to top these babies with some walnuts and maple syrup and still keep it around 400 calories.

Give these a try…we’d love to have you come back and comment on the recipe. We want to know what your experience was like?

See you tomorrow for Day 3 of the five day Breakfast Blitz.

Tropical Strawberry Shakeology is a really big deal. Here are a few reasons why:

A new, proprietary 100% Vegan protein source.

A mild, fruity, premium health shake that is easy to customize to your liking. What fresh fruit will you add?

Extraordinary health benefits in a glass, without synthetic sweeteners or preservatives…100% natural!

Raw, sprouted, bio-fermented brown rice, quinoa, chia, and flax among sources included in this plant-based protein that delivers all 9 essential amino acids.

A GREAT option for those who do not tolerate dairy products, whey protein..and contains NO Soy.

Tropical Strawberry Shakeology  has a smooth, creamy texture without the grittiness usually associated with vegan proteins (NO HEMP SWEATERS that coat your teeth with hemp-based proteins!! Haha.)

Key nutrients are derived from natural whole foods and there are NO added vitamins or mineral isolates…Vitamin and minerals are naturally occurring in the whole-food sources.

The numbers…160 calories, 15 grams of protein, 20 grams of carbs and only 70 mg of sodium.

What would it mean to you to replace one meal per day with Tropical Strawberry Shakeology?

Consider taking the Tropical Strawberry Shakeology Challenge for 30 days. Start by taking a before picture, weigh in and document how you feel. Replace just one meal per day for 30 days…and check back in in one month. There’s the 100% bottom of the bag guarantee, so there’s nothing to lose.

Click here to get started with your 30-Day Challenge.

Crunchy Munchy Honey Cakes

Food. Food. Food.

Fruit Salad (yummy yummy)

I KNOW they introduced me to Muesli. That being said, I had never tried it until by accident on a family vacation in 2011 when filling my plate while enjoying the breakfast buffet on the Disney Dream cruise ship. It was tasty, even though I was completely surprised that the combination of oats, fruit and nuts was served chilled.Yep, chilled. Who knew that uncooked, soaked oats could taste good? They do.

Muesli, like many foods has evolved and taken on new variations since its creation. The general rule of thumb is that Muesli consists of uncooked whole oats that have been soaked in water, milk or fruit juice, and then mixed with nuts and fruit.

The Homemade Muesli recipe I am sharing with you today was modified from the recipe included in the P90X2 Nutrition Guide. One of the great things about this recipe is that it is quick to assemble. After soaking the oats in the fridge overnight, all it takes the next morning is a few minutes of chopping and stirring. I paired it with turkey bacon to get some more protein, and to pair some “savory” with my “sweet.”

Here’s what you need to make 2 servings:

1 cup of whole, rolled oats
1/2 cup of almond, soy or fat free cow’s milk (I used unsweetened Almond milk)
1 apple, chopped
2.5 TBSP walnuts, chopped
1 tsp cinnamon
1 tsp honey
1/4 cup plain or vanilla light yogurt

Again, the first step in preparing muesli begins the night before when you invest about one minute of your evening combining the oats and the milk. Stir them together, cover and refrigerate.

All you have to do the following morning is prepare the apple and combine the remaining ingredients with the refrigerated oat mixture. Then enjoy it, with some turkey bacon. All told, this homemade muesli and turkey bacon (4 pieces) breakfast for TWO delivers 425 calories, 45 grams of Carbs, 20 grams of Protein, 7 grams of fiber and 18 grams of fat (…mostly heart-healthy fats from the walnuts). There is a fair of amount of sodium (700 mg, almost completely coming from the turkey bacon), so plan accordingly with your salt consumption the rest of the day.

Give this a chance and make it yours. Change the fruit, change the nuts, change the milk or juice you soak the oats in…you have a lot of options.

…See you tomorrow for Day TWO of the one week Breakfast Blitz.

Wiggles photo courtesy of wikia.com

Unfortunately, both you know and I know that this is a prime time of year for many Americans to choose to put on a few pounds. A few…as in like 10 pounds. They are not “hot for the holidays.”

Why is it that so many individuals allow themselves to be influenced by their family, their friends, their co-workers and the expectation that weight gain is inevitable from Thankgiving through Christmas? It’s just not true.

Here’s the deal…

The Team fit50 Beachbody Coach Network says, “not for us”…”ain’t gonna happen”…”not gonna feel like poo for 5 weeks.” We KNOW there are others up to the challenge of losing weight to end the year; individuals that are up to starting the year with momentum in losing weight, getting healthier and achieving their goals.

We are actually proving it by coaching committed individuals in small groups all throughout our Coach Network. I, along with Fit50.com co-founder Katie Graue, am coaching 14 people using Turbofire, P90X, Power90 and Slim in 6. Each person has committed to a program and committed to drinking Beachbody’s Shakeology each day.

We are really excited about the friendships that are beginning to be made and what will continue to transpire with these small groups where accountability to the group is key. In the coming weeks participants will begin reporting on progress to the S.M.A.R.T. goals they have identified, and more personalized support and education will be delivered with an emphasis on nutrition, identifying meal plans and new food choices.

Did we mention these individuals are qualifying for daily $500 cash prizes, and several hundred thousand dollars which will be awarded as part of the Beachbody Challenge? It’s true!

If you want to take action NOW and believe that a great in-home fitness program, paired with personalized support and education, small group accountability, great nutrition and a financial incentive for your success is a winning formula for your personal transformation, then you need to check out this short 5-minute video.

We will be starting another Beachbody Challenge group beginning December 1st. We are thinking 10-minute trainer or P90X. Take advantage of the 15-20 percent discount and reserve your spot as soon as possible by emailing me at chad@fit50.com. We will take only the first five committed individuals for this next group.

You might have noticed that this decision had us alter from our weekly plan. While the salmon was defrosted and items were in the house to prepare our planned meal, we made the decision to postpone our salmon until Sunday. This is OK.

The main purpose of having a meal plan is to think about your week ahead so you are never stuck at 5pm saying “What’s for dinner?” This is a common question we get, and this experience Friday was a perfect opportunity for me to provide some clarification. At any rate..here’s what’s up this week:

Sunday (image below)
Oven-baked Salmon
Roasted Brussel Sprouts
Short-grain Brown rice with Almond, lemon zest and dried mango

Monday
Vegetarian Taco Soup
Multigrain Tostitos and salsa

Tuesday
Lemon Angel Hair Pasta
Dinner Salad
(kids…pasta with olive oil and Parmesan cheese and Salad)

Wednesday – Survivor with the family !!
Frozen Cheese Pizza with mushrooms, onion and green pepper
Dinner Salad
(kids…plain cheese pizza and salad)

Thursday
Pasta Primavera
(kids…pasta and steamed veggies seperate)
Dinner salad

Friday
Tomato-Basil Soup
Whole Grain Dinner Rolls (warm from the oven…LOVE)
Fresh Fruit
(kids…Low-sodium Campbell’s Double Noodle)

Saturday
Chicken Cutlets with Green Olives and Currant Pan Sauce
Quinoa
Steamed Carrots
(kids…chicken, quinoa seperate with raw carrots and light ranch dressing)

Image courtesy of cbs.com/survivor

While I have had a general idea of our plan for the week, or had scribbled it down on index cards or post it notes I have not in the looooongest time posted anything on the fit50.com.

There are a few reasons I’m really excited about posting these dinner plans again. One, it helps me seek out new recipes and keeps things “fresh” in the Graue household. It truly helps to have to deliver some ideas to you, and I’m going to do my best to not throw out lame dinner ideas. Second, and more importantly, it matters to me that people take seriously the notion that planning meals and consuming nutritious food will have a DRAMATIC impact on how you feel, your waistline, and ultimately your health. Because of this. I choose to lead by example. Here goes….

Sunday
Sweet Potato and Black Bean Chili (pic above)
Cornbread
(kids…low-sodium chicken stars, bread and butter and a plate of raw veggies)

Monday
Steamed Veggies (Red/Green Cabbage, Red Onion, Ginger, Garlic, Carrots, Broccoli, Water Chestnuts, Celery, Bell Peppers)
Brown Rice
(kids…Brown Rice, Raspberries/Strawberries, Cottage Cheese, Canned Green beans)

Tuesday
Veggie Burger Bowl
(kids…Veggie Burger, Salad and Whole Grain Penne Noodles)

Wednesday
Ratatouille
Whole grain dinner rolls
Garden Salad
(kids… Chili (no beans) instead of Ratatouille and the salad/rolls)

Thursday
Pasta Primavera
Italian Organic Greens Salad
(kids… Whole-grain pasta noodles with Olive oil/Parmesan and salad)

Friday – Veteran’s Day
Citrus-glazed Salmon
Orange-Almond Rice
Steamed carrots
(kids… Salmon,plain rice and raw carrots)

Saturday
Leftovers (Chad to Illini game!!!.. I-L-L…)

I will get recipes out for some of the items soon. In the meantime, check out the recipes on our recipe page.

I believe a critical part of our successful health journey is the willingness to learn, to stay informed and to have an open mind as it relates to consuming new foods.

One component of my daily calorie consumption I came to learn more about recently was whey protein and the different manufacturing practices that are currently utilized to bring products to market.

Beachbody CEO Carl Daikeler recently authored a great blog describing the differences between whey protein isolate vs. whey protein concentrate, and clarified which type of protein is used in Beachbody’s nutritional protein health shake, Shakeology.

I wanted to pass this along so that the next time you are selecting a protein supplement product you are able to make an informed choice.

What has been your experience with protein powder? Is there a brand that you prefer? Help educate me on products you LOVE!

I am writing this blog for my dear friend and fit50.com co-founder, Katie Graue and in support of breast cancer awareness here in October, Breast Cancer Awareness month. Here’s why…

On November 30, 2010 I noticed a lump in my breast while doing a breast self exam.  I could feel what was a small, hard eraser-like bump.  I called my Gynecologist to be seen, and of course they worked me right in the next day. I underwent a clinical breast exam, a mammogram and an ultrasound as part of the evaluation, thinking (and hoping) along with my doctor that this lump was a fibroadenoma – a benign adenoma seen frequently in women my age. The evaluation revealed that it likely was a fibroadenoma, and the decision was made to get a biopsy since there was a 1 percent chance that it could be malignant. No worries …right?

Nearly ten days later I went in for biopsy and was told during the biopsy that one of my ducts was penetrated so I may have some nipple discharge.  OK….no worries right?  I am young, I have no family history of breast cancer.  I will be fine…or so I thought.

On Dec 17^th I received the results of my biopsy which showed a classic fibroadenoma of the right breast AND Ductal Carcinoma InSitu (DCIS) of the right breast….

…..WHAT?!?!?!….We did not see this on the mammogram or the ultrasound

Needless to say I was devastated, but it was clearly time for action so an appointment was made to see a general surgeon to discuss my options.

My head was spinning by this point despite being told that DCIS was not invasive and that I would be just fine. I soon learned that my “options” were a lumpectomy and keeping my breast, or a mastectomy.  Masectomy??? WHAT!?  I’m only 36!  The thought of a mastectomy was gut-wrenching for me.  My self-image just went to Hell… What/how is my husband going to look at me again?  I cried for days….

In the end, Mark and I opted to go conservative and I eventually had a lumpectomy on January 3, 2011.  My physician removed all the tumor, and I soon started radiation in February.

By April I was on the course to recovery when I decided that I was given a chance to make myself healthier.  I had quit smoking in December (…nothing like a cancer diagnosis to get motivated.), and I also started paying closer attention to what I ate, and introduced exercise.  This was a decision made easier when I learned that regular exercise decreases the chance of breast cancer by 80%!!!!! But it has to be a vigorous exercise.  YOU GOTTA SWEAT!

Sooooo I started P90x!  I earned incredible results and I felt amazing; better than I had in years!  Not only was I decreasing my chance of breast cancer recurrence, I was reshaping my body!  My husband is an avid runner, and has been a P90xer and an Insanity fan for many years!  He was thrilled when I started working out with him.

So, LADIES…. I encourage you to do your breast self exam!! Then, if you’re not already doing so… get up, get moving and get your mammogram!

I leave you with this….remember that EXERCISE will decrease your chance of breast cancer by 80 percent, and 1 in 8 women will be diagnosed with breast cancer.

If this doesn’t inspire your activity what will….a Breast Cancer Diagnosis?