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Posts tagged ‘healthy eating’

Apr 21

The breakfast of a fit girl

southwestern scramble

Easy Southwestern Scramble

Or the breakfast of champions, depending on how you look at it! 😉

What did you have for breakfast this morning? Please don’t say nothing!

Six years ago (or more), if you had asked me what I ate for breakfast the answer would vary greatly. One day it might be absolutely nothing but coffee; another day 2-3 egg McMuffin sandwiches at McDonald’s; and on another perhaps a Starbucks Venti Latte with a couple of slices of coffee cake and a muffin.

Truth: I didn’t do much in moderation back then and all too often I skipped breakfast and made up for it later. Can you relate?!

Fast forward to today and ask me the question. It’s a whole different story. For the last five plus years, I’ve eaten pretty much the same thing every day and I love it! Eggs. Read more

Mar 14

Join us at FitFest 2016!

Lori Schaefer of In the Equation at MSP FitFest.2015

Lori Schaefer, In the Equation, at MSP FitFest 2015

Are you too busy to be healthy? Have you given up your biggest goals and dreams? Do you find yourself stressed about how to fit it all in?

What better way to put yourself in the equation and jumpstart a healthier YOU than by attending an all-day fitness and wellness extravaganza? Get inspired and motivated by the latest and greatest in fitness classes and cool seminars on weight loss, nutrition, healthy living and more — including mine!

Join us at MSP Magaizne’s FitFest 2016 on Saturday, April 23rd at the University of Minnesota’s state of the art Recreation & Wellness Center. I am delighted to be presenting a new workshop at 11 a.m. titled: Put Yourself in the Equation & Re-ignite Your Life. Read more

Feb 17

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Staying in the equation when the going gets tough

The challenge & importance of self-care during times of emotional struggle, crisis & pain

ITE_restart_quoteMy beautiful sister (age 51) had a massive stroke last week. I was out of state for business and couldn’t do much to help from afar, except get home. The stress and family dynamics are tough. Emotions come and go, but mostly flood in as we each in our own way try to let reality set in.

Last night, I ate an entire pizza and a pint of Ben & Jerry’s. This, of course, was not on my healthy-living, Lori-in-the-equation plan. However, just like old times, I used food to cope with my emotions and then felt guilt over it.

Today, I RESTART! Read more

Jan 14

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Slow Cooker Salsa Chicken. Yum!

A super easy, flavorful, & totally healthy go-to-recipe — part of our back to basics, nuts & bolts blog series

chickensalsa-dinnerTuesday night dinner with my girlfriends included one of my favorite, go-to recipes — Slow Cooker Salsa Chicken. It’s a winner for those who want easy, low-fat, low carb recipes and who are on the go and don’t have a lot of time to spend in the kitchen. It’s so easy even I can do it!

You just “fire” the ingredients in the crock pot in the morning before work (takes about 5 minutes) and you have a delicious dinner at night. Now that’s my kind of cooking! I love it so much, I rotate it through my dinner repertoire every other week.

And whoever invented the idea of the slow cooker or crock pot has my undying gratitude. What a brilliant idea for those of us who don’t like to cook and are short on time.

If you get sick of the same old boring chicken, add this recipe to your healthy eating repertoire. There’s nothing boring about it. Read more

Jan 11

Want to lose weight? Get smart first.

weight-scale-helpA fun quiz on weight loss dos & don’ts & a few tips from me

It’s the New Year, so lots of people have embarked on a goal to lose weight and eat healthier. I don’t know about you, but my email is inundated with diet gurus providing tips on how to lose weight and much of the information is confusing, conflicting, and/or soliciting me to sign up for their particular program.

After losing and keeping off 200+ lbs, people also ask me for weight loss tips: How did I lose my weight — what nutritional plan did I follow? Did I track my food, why is that important and what tracker did I use? Did I weigh every day, and do I believe in that? How often did I exercise and how much? And more.

So, I’ve decided to get back to basics and write a series of blogs on nutrition and where to start. I’ll be sharing some of my personal stories, tips, favorite recipes and answering some of your questions. I urge anyone who has a question or topic for me related to nutrition or diet tips, to reach out.

Please know that I am not a nutritionist or an expert. But I did have success at losing and keeping off a lot of weight and I know what worked for me. I believe that when it comes to nutrition for weight loss (and healthy eating in general), you have to get smart first. You have to stop making excuses, take charge of your health, and know the basics on nutrition. This will probably include educating yourself and learning what resources to trust. Hopefully, I can help.

Read more

Dec 9

What’s for dinner? Fresh scallops! Yum.

Tired of chicken? Change it up with fresh seafood recipes — all on plan.

freshscallopsDo you ever find yourself stressed about what to cook for dinner to stay on your diet plan? Or, you work all day and come home to the frig to open the door and wonder – hmmmmm, what’s for dinner?

I plan and prepare my meals in advance for the week – usually on what I fondly call, meal prep Sunday. So I don’t often have that stare at the frig problem. But I eat a lot of lean protein — mostly chicken and turkey — and admittedly I get sick of the same old…

So this week, I changed it up. And YUM! Read more

Nov 19

Operation reboot!

7 Tips for a successful start, restart, or total reboot

lori-operationreboot-2015Nearly four weeks ago I boldly blogged about my epiphany on the mountain and #operationreboot. It’s time for a reality check.

The old me wishes I could report that I’ve been perfect — 100% on plan with no slip ups. The new me laughs at that notion and is happy to report that Ive had a good run, with ups and downs along the way. I’m not perfect. But I’m authentically me. I love and celebrate that.

Yep, I’d rather be perfectly imperfect, perfectly authentic and 100% all in! That’s my new definition of success. And it’s working. I’m kinder and gentler with myself without hiding behind the excuses. I am able to take stock of major progress despite a lot of stress, travel and unexpected emotional challenges. I feel great — strong, capable, and on fire. There’s no question, that I’ll reach my goals. Because I know I can! One day at a time.

So here’s the report from the trenches. Read more

Sep 21

Pumpkin spice & everything nice

Plenty of happy, healthy fall eats

Pumpkin-Spice-LatteFall is my all-time favorite season for so many reasons. Not the least of which is the bounty of fabulous fall fruit and vegetables. Tis the season of pumpkin and spice…and the now infamous Pumpkin Spiced Latte.

I LOVE Pumpkin Spiced Lattes! Back when I was a “big” girl, I used to drink 1-2 per day. But, now the lattes have been replaced by Pumpkin Spice Coffee from Trader Joe’s. My new fav! Even Dunkin Donuts sells Pumpkin Spice packaged coffee. This is my “healthy” version without all the sugar. When I am really craving a latte, I make a version with unsweetened almond milk, or skim. Read more

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