How To Kick Nutrition Plan Booty!

So I’ve been doing this meal prep/ nutrition plan thing for at least 2 and a half months now and I FOR SURE have come across some ways to help my lazy booty through the prep. I’ve also found way to get myself to eat/drink what I need to with minimal effort. ‘Tis lovely!

Because prep = success! 

So here are some of my tips/tricks I have come across to help with prep:

  • Get your Nutrition Plan printed and bound! It’s 110% worth it. It becomes your little bible you carry around everywhere!
  • Pre-read your meal plan for the upcoming week!
    • Write in any substitutes you want to make. (Actually write it in! It makes a difference. Pencil. Pen. Doesn’t matter.)
  • Buy a 28 oz. blender bottle and make those Bombshell Spells ahead of time! Saves so much time from having to do it each morning
    • When making the bombshell spell put the honey in first, then apple cider vinegar. Close the bottle and shake. That way the honey gets mixed in. THEN add the pineapple juice.
    • I found when adding the cold pineapple juice with the honey, the honey wouldnt blend as well.
  • Batch-make your dinners.
    • Sunday night I usually make something in a crock pot then save the leftovers for throughout the week. It’s way better than cooking every single night.
  • Overnight Oats – they make great easy substitutes for meals
    • When I go over my meals that I will be having for the upcoming week and I see something I KNOW I won’t feel like making or won’t enjoy, then I just sub in some overnight oats. I use the same 4 mason jars over and over.
  • Buy a water bottle that you like that HAS A STRAW!
    • This will help you to sip throughout the day instead of having to unscrew a top to drink. Much better.


Other Tips and Tricks:

  • Prep for bed! – That’s right, you heard me. I read about it in Gretchen Rubin’s book “The Happiness Project.” about 1 hr before you plan on going to bed, just pull down the sheets, get your pj’s on, brush your teeth, and do any other nighty night stuff you usually do before going to bed. That way, when you start to feel tired you can just crawl into bed.
  • A bed is for bed – Try not to watch TV or movies (or Netflix) in your bed because it trains your brain to expect it so when it is actually time for sleep it will be harder to fall asleep. Your brain will be expecting some entertainment.
    • I read before bed. I even read in a comfy chair in my room, not in my bed. When my eyes start to droop, I put the book down and crawl into bed.
  • Connect with other TIU (Tone It Up) Mermaids! – I have really enjoyed the FB TIU Girls page they have all been so helpful when I have questions about literally anything/everything!
  • SYC = Spin, Yoga, or Class – this is a nice way to break up your regular routine and go to a class at a local gym. Usually you can pay for a single class. I would plan ahead for this one. 🙂
  • If you want to get some TIU gear but don’t feel like paying full price, check out the Mermaid Market on Facebook. It’s all TIU girls who are selling their stuff for super cheap!

Breakfast Muffins Frittatas

These little babies are good to have 2 by 2. Easy to make and they make me feel like I’m 2.pic.jpgbeing healthy becuase they have leeks and asparagus in them. Super simple to make. You will need the following ingredients and have fun making this. I got the recipe from the Tone It Up program but added a few little twists of my own.


  • 1/2 c. plain greek yogurt
  • 4 whole eggs
  • 1/2 c. egg whites (aka 4 egg whites)
  • 1 c. chopped asparagus
  • 1/2 c. chopped leek
  • coconut cooking spray

Easy peasy. Then just follow these steps and you will have your lovely Frittata Muffins!

  1. Preheat oven to 350
  2. Sauté asparagus and leek
  3. Mix all eggs and yogurt together
  4. Spray muffin pan (lightly, you really don’t need much spray.
  5. Mix veggies with eggs
  6. Use a 1/4 c. scoop to portion out the muffin sizes  – it just makes it easier that way
  7. Cook for about 15-20 minutes

Enjoy them.

Maple Balsamic Brussel Sprouts


Look! I took that picture! I’m so freakin’ fancy!


  • 1 big ol’ bag of Brussels sprouts (I never realized until just now that it’s “brussels” instead of “brussel”
  • 2 Tbsp of Maple Syrup
  • 1 Tbsp of Extra Virgin Olive Oil
  • 1 Tbsp Soy Sauce1-pic
  • 3 tsp balsamic vinegar
  • 2 tsp dijon mustard

So basically there are like 3 steps aka this is easy as pie.

  1. cut the brussels sprouts in half and cover them with the Olive Oil (the pan should have aluminum foil on it to make for easy clean up (you’re welcome)
  2. put them in the oven for 20-ish minutes at 425
  3. Mix all the other stuff in a bowl and toss the brussels sprouts in them when they are done cooking

Done! Bam. Easiest, yummiest, most delicious-est (that’s a word now) recipe I’ve made in a long time.

Where did that smile come from?

Wait, what was that? I was in the middle of my workout “Booty the on Bae” and a felt a gap between my lips grow to expose my teeth. WHAAAAAAAT? Was that a smile? Did I just smile while doing a work out? I think I did. hmm.

In all seriousness I think getting back into the TIU program after being gone on vacation in Bulgaria for 2 weeks , has helped me gain back some feeling of stability in my life. I need that regularity. I thrive on routine and the TIU program helps me find it.

Thanks Lauren for suggesting it. It has been the only work out plan I have ever stuck with and I love it! And, more importantly I love the food that goes with the program. I can’t wait to see where this program takes me.

The “Clean Plate Club” is my life long enemy!

That’s right, you heard me. You know I was always the last one sitting at the table trying to stuff my gob becuase, as mom always said, “you won’t be in the Clean Plate club if you don’t finish your dinner.” MEANWHILE, YOU had already slyly slipped all your unwanted food under the table to feed the dog! Tricky B.

I do think though that becuase I was “trained” to eat everything in front of me, I am unable to stop eating whatever is put in front of me even now. That’s why the following things are now officially on my enemy list:

  • open bags of chips
  • cookie jars
  • cake
  • ice cream tubs, specifically the gallon size
  • open bars (haha jk)

Portion control, however, is my friend and ally. Always on my side and truly there to support me in my time of need when I desire to binge eat until I feel so incredibly full it makes thanksgiving day meals look like something that was scrounged up while trying to survive in the desert.

THUS I finally come to my point. I have found through doing portion control and only putting on my plate what I am supposed to eat, I feel more full when I have eaten everything in front of me.

I just did some of my meal prep for the TIU program and I am excited about this week’s snacks becuase they are all portioned out and ready to grab and go. Yes,  I am excited about that. And NO it is not pathetic or sad. But also, yes it is and I am not ashamed of it.

Well, it’s finally happened

What has happened? Tell me Katie! I must know lest my ears fall off due to the gossipy glue holding my ears to my head dry up and blow away like ashes in the wind!

Okay DAMN don’t be so dramatic!  Gosh.

I reached Day 8. Also known as, “I no longer enjoy running and would rather french kiss a hobo or marry a vegan than do another day of muscle-burning running where I eventually collapse into a melted pile of sweaty blubber by the 5th step I take” day. (“Day 8” is just easier to say.)

BUT nevertheless (I didn’t know that was all one word until just now) I persevered and did my run anyway. I did, by the last and final set, have to take a walk break for a few seconds…twice. BUT I paused the timer so I did still run the full 3 minutes. It’s hard. I’m just hoping my body can adjust to this new step to the run challenge. I wonder how quickly my body can adapt. *zones out and pictures an 8-legged image of a mutant adapted Katie who runs baller fast!*

Anyway, I also made more of my Spicy Crockpot Chicken last night so I have yummy food for today. 🙂

Okay I’m no longer motivated to type this. BUT there is my update and I will see you again same time(ish) tomorrow.


Paleo Breakfast Pie (My #1 Most Requested Recipe)

I don’t like publishing posts without pictures, Kaitlyn Jayne, but here. Maybe once you make it for yourself you could take the pics and add them to the post. Sounds great, deal, thanks.

This is 10000% the recipe I get asked for most frequently, so it was bound to be published sooner or later. Before you make it, go to Wegman’s and get yourself a 10″ (or 9″) casserole pie dish. It may be called a quiche dish – po-tay-toe, pah-tah-toe. Said that real slow, didn’t ya?

AAAAANYway, I’ve been making this recipe almost every week since spring of 2013. Three years. Longest relationship I’ve ever had is officially with a breakfast dish…………………… Let’s not go any further down that road………….

This recipe is 100% a HUGE factor in my daily success to stay healthy with my eating habits. It fills me up, it offers good fats, carbs, energy, and tastes sooo good. Wait – have we gotten into the whole “fats aren’t bad” conversation yet? If not, we need to. That’ll be for another forum.

Here, sis. Enjoy. xoxoxx

Makes: 1 10″ pie pan worth of breakfast pie — 8 slices — probably 4-6 people or just food for yourself for 8 days


  • 1 package Trader Joe’s chicken breakfast sausage (or something similar)
  • 2 medium sweet potatoes
  • 10 eggs
  • 1-2 handfuls baby spinach leaves, ripped up
  • 1 t Kosher salt
  • 1 t pepper

Optional Additions:

  • 2 T Sir Kensington’s Sriracha Mayo (SOOO GOOOD!)
  • 1 t crushed red pepper flakes
  • 1 t garlic powder
  • 1 t onion powder

I usually stick with one out of the four as far as the additions go. This pie is SUPER delish without any of those additions, to be sure. But experiment and make it your own. BTW – Sir Kensington’s you can find at Whole Foods for sure, Amazon Prime, or maybe even Wegman’s.


Bake it:

  • Preheat the oven to 400 F
  • Squeeze chicken sausage links out of the casings and into the bottom of your pie dish. Use a spoon or your fingers and spread it (like a crust) across the bottom of the dish. It may not reach up and around to the sides, and that’s ok. Just be sure to cover the bottom. BTW – I never need to spray my pie dish but use your judgement.
  • Bake for 8-10 minutes. Just until the pink is pretty much gone. It will bake more the second time you throw it in so no big deal here.
  • While your sausage crust is cooking, peel your sweet potatoes and use a food processor to shred them. You can do this by hand with a cheese grater but it’ll take FOR-EV-ER.
  • Pull the pie pan with your sausage crust out of the oven. Spread the shredded sweet potatoes evenly over the cooked “crust”.
  • Crack your eggs in a bowl and whisk together until completely broken up. Add your salt, pepper, and any optional ingredients.
  • Take your egg mixture and pour it evenly over the sweet potatoes. Watch it seep through.
  • Tear up those 2 handfuls of baby spinach leaves and spread them out on top of the egg mixture. Use the back of a spoon to press the leaves down into the mixture so they bake without crisping and charring.
  • That’s it! Put that baby in the oven for 55 minutes.Pull the pie out, stick a knife in the center and see if it comes out clean. Voila – the best breakfast pie ever.

~Bon Appetit from the West Coast

Smoothie Heaven

Why do I love smoothies so much? Probably because they satisfy my milkshake craving while not adding any guilt about what I’m eating.



Anyways, I found this cool smoothie chart on pinterest. (If you click it, it will take you to the actual full sized link.) Very fun and it makes it easy to figure out what you want to put into a smoothie though I would say that not all the options on this chart are super healthy. But it is well organized.





This is what I put into my smoothies. (I’m pretty sure I got this recipe from you though so it shouldn’t be a surprise.

  • 1 container of fat free yogurt
  • 1 bananasmoothie2
  • a couple of strawberries
  • some frozen berries (these act like ice without making your smoothie watered-down)
  • 5-8 almonds
  • 4-5 leaves of spinach ( I never even taste them)
  • some vanilla almond milk to make it a little more liquid and less chunky



After I put all those in the blender I just blend them up. For me, what I really hate is cleaning up. That’s why I enjoy the blenders that gram got for us. Do you have yours out on the West Coast or is your still here in the East?



Either  way, the only other thing I was thinking about adding to these smoothies that i have for lunch everyday, is some sort of protein something or other. Ashley used to add some protein stuff into her smoothies when we were in China and she swore by it Maybe I will ask her for that info and get back to you about it. I’ll keep you posted.







The Updated Site

It literally took me all day to figure out how to update this blog so that whenever we made posts we could sort them into categories and they would show up as sorted on the site. and now…

SHA-BAM! Look at that shit! I got it all worked out.

*Please allow a 10 second break for a victory dance*


Now all I have to do is remember how to do it so I can make changes in the future if need be.

I smell like the reason I hate the gym.

Day 4: Regret.

Regret seeps through my pores stinking up the air around me…oh wait, no. What is that? Oh that’s, *pause*, yep that sweat. Sorry never mind. Where was I?

Sweat seeps through my pores stinking up the air around me forcing me to remember the reason I hate going to the gym. That nasty smell. Gross. *shiver*

It’s day 4 and my favorite part of my daily challenges is my shower at the end.

I have heard it said that, sweating is like a detox, getting all the nasty chemicals out of the body leaving you feeling cleansed and pure. FALSE! I mean the first part is right. All the nasty chemicals leave your body but them t hey just sit there, on your skin, smelling like the nasty gym. Blech.

I have already said a big fat “NO” to the jump rope challenge after my first failed attempt and jumping for 5 minutes straight. I thought it would be easy. I  have, however, found a different one that I will be replacing it with instead of just throwing the whole challenge away. This one seems much more doable.  Now I just need to print it out and add it to my wall.


For real though, I am enjoying the challenges. I think the big issue for me is that I am just a little impatient and I just want the results now. Alas, I must continue to smell like the reason I hate the gym until I have reshaped my body and life to my desire.

Post more recipes! And I don’t mean one with all the fancy kinds of flower and oils. Something this poor lady can make easily at home…that’s cheap. kiloveyoubye.