Quick and Healthy Breakfast

Omelet Roll Ups

YIELD: 1 serving
COOKING TIME: 1 minutes

DetailsGetting the kids off to school on time is hard! Make it easier with this perfect kid-friendly breakfast from The Eat-Clean Diet® for Family and Kids, which can be prepared in less than 10 minutes!


• 3 egg whites
• 1 whole egg
• 1 Tbsp / 15 ml skim milk
• Sea salt and pepper
• 1 Tbsp / 15 ml yogurt cheese
• 1 tsp / 5 ml chopped fresh cilantro or other fresh herb
• 1 seven-inch / 18 cm brown rice wrap
• 1 tsp / 5 ml best-quality olive oil

  1. Whisk together egg, milk, salt and pepper.
  2. Heat skillet over medium-high heat. Coat with cooking spray. Pour in egg mixture, tilting to spread evenly. Cook, piercing any bubbles, for about one minute or until set.
  3. Spread the omelet with yogurt cheese and sprinkle with cilantro or other herbs. Slide the omelet onto the brown-rice wrap. Roll up!

Courtesy of Eat-Clean


Calling All Runners!

Runners are a particular breed.  We are creatures of habit and once we find something that works we won’t stray.  That goes for running bras to socks.  So I’m curious, what makes you tick?

  • Why do you run?
  • Where is your favorite place to run?  Are you a trail runner or do you prefer the streets?
  • What time of day do you run?
  • What do you like best about running?  What is your least favorite thing about running?
  • Do you run with a pack or solo?

Email me your answers!

Now go run!

Keli 🙂

Stressed? Swamped? Try This!

While technology can help manage our tasks, the bottom line is that it can’t add more hours in our day!  Most of us are busy with work, kids, family, chores and tasks and our running around is endless.  But while it may look like a laundry explosion on your floor, you’re called in to a last minute meeting as you are trying to get out of the office, or your cell phone is ringing off it’s imaginary hook your workout should remain at the tippy top of your to do list.

Regular exercise is important in reducing stress.   Don’t believe me?  The next time you had a bad day at the office or a(nother) stressful day with the kiddies, lace up your sneakers and go for a brisk walk or a quick run.   After about ten minutes into your exercise you will start to work through what’s eating at you and by the time you have returned (oh yeah, you have to come back) you will feel better.

Yes, you’ll still have to deal with the things that sent you out in the first place, but you will feel calmer and more in control.  I have rarely gone for a run and come back feeling worse than when I left.

Now go run!

Keli 🙂

The “Back to Fitness” Plan

I love summer.  The warm days and evenings are conducive to activity and outside play, lots of backyard bbq’s, camping trips, vacations and the like.  With the fun times come plenty of opportunities to skip the workout and grab an extra beer or Skinny Girl margarita.   With back to school on the minds of most everyone I know, let’s take a minute to put some pen to paper and plan our own “back to” plan.

The Back To Fitness Plan

  1. Grab a buddy or two and commit to walk or run together.
  2. Clear the decks of the junky food that may have crept into your cupboard for those camping trips or bbq’s.
  3. Shop.  Shop. Shop.  Load your cart with healthy summer fruits, veggies and lean meats and dairy and get back to making delicious meals at home.
  4. Plan your week in advance.  I sound like a broken record but if you fail to plan, you are planning to fail.
  5. Water, water everywhere!  Get back in the habit of carrying your water bottle with you everywhere.  I fill a few of the aluminum bottles in the morning and leave them in the fridge so I can grab and go.

Now go run!

Keli 🙂

Fix What’s Broken

If you are off track from your workouts or have fallen off the healthy eating wagon it’s time to fix what’s broken.

  • Are you eating too much at mealtime?
  • Grazing with wild abandon?
  • Hitting the wine, beer or spirits too often?
  • Are you sleeping through your alarm?
  • Shuffling your running shoes to the back of your closet?
  • Are you unmotivated, uninspired or just plain bored?
  • All of the above?

If you are having any problems sticking to or even getting started with leading a healthy lifestyle let’s fix what’s broken and go on about our business.  Here are some tips to help get you re-motivated, back on the wagon and into your running shoes today.

1.  Plan meals and snacks.  This doesn’t have to be detailed.  Even a ballpark plan (lunch:  turkey on whole wheat, orange) will eliminate the tiger-like pacing of the kitchen that happens at lunch time or when boredom, stress and other triggers are engaged.  Writing down meals and snacks ahead of time is a proven success strategy!

2.  Schedule your exerc.ise as an appointment.  Most of us are rule-followers.  If you have an appointment with the dentist you will make that appointment.  Why let yourself be any less important?

3.  Ease up on the “adult beverages”.  The first thing alcohol does when it hits our bloodstream is inhibit our common sense.  Have you ever come home from drinks with friends and made a plate of nachos at 1 am?  Enough said.  Besides, drinking too much alcohol leads to dehydration and the overall sense of blah and ick that prevents you from taking that 7am run you originally planned.

4.  Do what you love.  I love to run.  Most of the time.  There are days that going for a run doesn’t inspire or motivate me so I have back up plans, just in case.  Whether I hit the elliptical at the gym,  access the exercise segments on OnDemand or grab my jump rope, I have something to do when a run is not in the cards.

5.  Get thee to a professional.  If you are not able to get a handle on your eating or can’t find any gumption to make it to the gym it’s time to call in the heavy guns.  A registered dietician can provide a great roadmap for healthy eating and a personal trainer can help get your fitness back on track.

Good luck on getting back on track and let me know how you are doing

Now go run!

Keli 🙂

Great Tips from America’s Toughest Trainer!

The following is a great article from Jillian Michaels!  Enjoy!

Break the Cycle of Emotional Eating

By Jillian Michaels

If you suffer from constant food cravings, there are some steps you can take to remedy the situation. The first step is to make sure you’re eating correctly for your metabolic type. (You can find out how by taking the “What to Eat” quiz on my site!) This will help a lot. If you’re certain that you are eating as you should for your metabolic type and you still feel hungry all the time, consider these tips to curb your appetite:

  1. Don’t skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don’t go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.
  2. Drink tons of water. When you feel as if you’re starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.
  3. Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of “checks and balances” system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.
  4. Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn’t growling, and you’re not weak or tired, you’re probably emotionally unsatisfied in some way rather than genuinely physically hungry.
  5. Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you’ll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.
  6. Don’t panic. You can and will lose weight. Even if you’re eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.
  7. Do not beat yourself up! Sometimes we slip up, and that’s okay — healthy living is not an all-or-nothing proposition. I’m here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let’s see how you do.

Now go run!

Keli 🙂