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| You'll have to post the variation you make and what you think! I'm always looking for new ways to mix it up!
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Sorry it took me so long to reply; I've had some family emergencies. But, thank you so much for the recipe; I plan to try it this week.
Linda
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Breakfast casserole:
Basic ingredients:
10 eggs (or substituted equivalent whites/egg beaters)
1/4 cup unsweetened plain soy milk (or skim milk)
16 ounces ground turkey (or sausage/meat/veggie meat of choice)
seasonings I add to ground turkey to my taste are:
dried sage, salt, ground black pepper, chili pepper flakes
(you can add whatever you like)
1/4 cup grated cheese your choice (for topping)
and veggies you have/like in quantities you want.
My favorite is 1 cup spinach/1 can mushrooms/with romano cheese on top
Directions:
Preheat oven to 350 degrees F
Spray a 8X8 glass dish with Pam(or other cooking spray)and set aside
Beat eggs and soy milk together
cook, drain, and season groud turkey
chop veggies
Combine cooked, seasoned, turkey with beaten eggs and soy milk, add chopped veggies, and mix with spatula in large bowl.
Pour into preprared glass pan and sprinkle with chosen cheese.
Bake at 350 degrees F for about 25-30 minutes until center is set and toothpick comes out clean. Casserole will rise slightly while baking due to eggs so do not use a shallow pan. Depending on ingredients cooking time will vary slightly.
Makes 8 servings.
I let it cool and then pre-cut the servings in the glass dish so I can't cheat the serving size.
I have made many variations on this. One of my favorites is to take 1 cup fresh spinach and layer it on the bottom of the pan, then pour the egg,meat, rest of veggie mix on top of it. It gives a nice "crust" of spinach.
Another favorite is to mix 1/3 cup feta cheese into the egg, meat, veggie mixture and omit the cheese topping. tTis is particularly good with chopped asparagus and spinach. (I usually adjust the seasoning to omit the chili pepper flakes and put a dash of nutmeg in instead)
Infinitely variable for your tastes and veggie drawer contents.
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Nancy: Thank you for starting this thread; you have all given me some really great tips.
Roka: Would you mind sharing your egg/veggie breakfast casserole recipe?
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| I think the whole idea is to make both your eating habits and your exercise habits a life style so that they are not derailed or put on hold by every change in routine, whether it be house guests, eating out, office party, etc.
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ROKA_GIRL
2/20/06 12:21 P
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I agree with others- when I have houseguests even for a weekend I still hit my planned workouts.
I either get up earlier and work-out or look for down time when folks will just be lounging with the TV late afternoon and plan to workout then. My Husband and I are both committed to exercise so we'll try and coordinate our exercise schedules to not abandon our guests.
I have taken friends on runs with me, or to the gym, if you offer you might be surprised that they accept!
Also- consider that while they love being with you, they might like some private time to themselves as well regularly so telling them you're heading to the gym- would they like to go to the library or a museum and have you pick them up afterwards might work out nicely-literally!
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| Weeklong house guests don't usually expect your to completely give up for routine for them. Exercise as you normally would, invite them to join you, or provide an alternate activity for them while you are exercising (watching a movie or whatever).
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| I would get up earlier than usual to exercise before anyone got up. You can also just eat smaller protions of whatever you make, or cook healthy for everyone.
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APRILPINI
2/18/06 11:17 A
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| I have a question for anyone. How do you control calorie intake and still manage to exercise when you have company for a week? I don't want to lose my momentum. Any tips?
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I recently did a spark people search looking for ways to burn fat faster. So I am going to share the site with you. It makes a lot of sense doing things the way he says, but also as he says, if mornings aren't good for you at all, then get it anytime you can. Here's the link - http://www.healthrecipes.com/fat.htm
It also includes recipes & tips for burning fat 300 times faster, and it is not anything you have to buy or any miracle diet pill, just advice & recipes. Enjoy.
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| I love sundays! I pland in my head on Fridays and Saturdays what I'm cooking and chopping up on Sundays! It's a great habit to get in to!
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| All of these are terrific ideas for the week, thanks. It will be a busy Sunday from now on!
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| good for you! What have you been doing for exercise? Have you found anything that you really like yet?
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 I've been doing ok. On Wednesday, I went over my daily caloric intake. My daughter had a function that night and by the time I got home from work, I didn't have time to eat at home. So, I ended up eating McDonalds for dinner. But since then, I've been back on the band wagon.
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so JackieWI,
How has your first few days been?
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I'm new to sparkspeople & the message boards. Thanks for the shopping/planning menu tip. I started this past week and it is working out fine
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| I try to find one new food every time I go to the grocery store. Either something I've never had before or haven't had in a long time. This last time it was Moro oranges. They are blood red and very sweet. Delicious by themselves or in a salad with a mango vinegrette dressing (another new find from a few weeks ago).
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I just got on the ball this morning and planned my meals and exercise for the day. I haven't had a chance to put everything in the tracker yet, but it's planned. I feel... righteous... LOL...
I also have to get on the ball because the medication I'm on causes weight gain. Joy. Rapture. 
Sue
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| How is everyone doing? I am am looking at my well organized lunch box and seeing boredom Thursday. Well planned, but ready for a change up in my meals next week!
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I'm sitting here reading all of these tips and thinking to myself, "These people are way more organized than I am. I could never do that." But then I think about the way I approach tasks at work and my hobby and I realize, I CAN do this. I just have to make myself do it.
So I'm going to set a goal for myself for this week. I'm going to pre-pack my lunches and snacks for the week and plan two dinners.
Thanks!
Sue
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I always pack my lunch the night before.
On the weekends, after all my chores are done, I come home and change into my workout clothes for the rest of the day...that way I am always ready to pop in a tape and get moving.
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I love the Pre Packed Gym Bag Tip I will try it.
I find that If I am feeling unmotivated to exercise I promise myself that I will just TRY 5 minutes and if I really feel after that like I don't want to do more I won't, but most of the time It feels so great I keep going.
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These are some fantastic tips! What everyone has said proves true for me as well. Being prepared is the best way for me to stick to my goals.
For fitness, I find I either need to make it fun or have a specific goal. Fun, for me, is playing a popular video game called "Dance Dance Revolution" & it is the best way for me to sweat away an hour w/o realizing it! My goal is to train for a local 5k race in June, which gives me enough time to do it safely.
My husband has always been very good about bulk cooking & freezing serving sized portions with our Foodsaver. This works great for lunches, much better than a store-bought frozen dinner!
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Hello,
I think this a great tip/technique to prepare for the week in advance. In that manner I will atleast know where i am at the end of the week with my goals. Also thanks for the great grocery tips..dividing the produce and prepacking in smaller protions.
Thanks. Great help.
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| I'll second the pre-packing meals. DH and I cook maybe twice during the week, and as we're serving ourselves, we measure out our portions *AND* go ahead and pack up leftovers for lunches in pre-measured portions/tupperwares-- this helps keep us from going back for seconds. If we're still hungry we try to have more salad or some carrot sticks, but so far we have really been satisfied with our serving sizes! It's really helped me address my portion control problem!
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By planning to go to the gym the very first thing when I get up, I am "tricking" myself into a good habit.
It is really working quite well. I don't give myself much room to "think". I roll into my gym clothes and I'm out the door before I can think up an excuse not to go.
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| Thank you all so much. You are all so organized that you have inspired me. No more flying by the seat of my pants! Thanks.
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Those tips are great! I find that if I'm organized and can grab and go I'm more likely to get the right stuff done. Be it exercis, work, or food.
I try to do 35 minutes of cardio twice a day. Usually I only make it once. But I try. To do that, I pack my gym bag in the order I'm going to need it (spare underwear, undershirt, towel, work shirt, work pants, work socks, space workout shirt, spare gym socks, etc... Then I prepack my meals and put the gym bag and food (sans liquids) in the car. I pre-pour my OJ and put it in the fridge next to my Yogurt, I set the coffee pot, I set out my multi-vitamin and my morning workout clothes. That way, I stumble down stairs, pour my coffee, get dressed, eat my pre-cardio breakfast, and walk out to the car.
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Those tips are great! I find that if I'm organized and can grab and go I'm more likely to get the right stuff done. Be it exercis, work, or food.
I try to do 35 minutes of cardio twice a day. Usually I only make it once. But I try. To do that, I pack my gym bag in the order I'm going to need it (spare underwear, undershirt, towel, work shirt, work pants, work socks, space workout shirt, spare gym socks, etc... Then I prepack my meals and put the gym bag and food (sans liquids) in the car. I pre-pour my OJ and put it in the fridge next to my Yogurt, I set the coffee pot, I set out my multi-vitamin and my morning workout clothes. That way, I stumble down stairs, pour my coffee, get dressed, eat my pre-cardio breakfast, and walk out to the car.
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Thanks for the tip on laundry. Countless times I've not worked out because I didn't have the workout clothes clean, but it never occured to me to make that a goal!
One tip for me is I eat dinner on a salad plate, less space to fill. And, when we go out I try to remember to ask for half my meal boxed up from go, that way I don't keep eating long after I'm full, and we're always given much more than a regular portion at restaurants these days, so there's still plenty of food on my plate to enjoy!
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| Wow those are certainly great tips. I also have been trying to pre-pack my lunches and plan my exercise routine for the week. I get all out of whack when something for my kids comes up or my sunday getstaken over by something else....I like how you break it up by doing some on wed nights...I'll be trying that one!
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Great tips!
I'll add some!
I have a Sunday routine that includes the following. When I do it all on Sunday, I feel in control of the week, my exercise, my food, and my schedule. when I don't, I often don't meet all my goals and feel like I'm stumbling though the days trying to catch up.
1. create my exercise plan for the week. What activity, what day and time of day (before or after work), and for how long
2. plan my meals for the week.
I bake an egg, meat, veggie casserole every Sunday and pre-slice it for breakfasts to package individually and take to work.
I pre-cut and baggie up veggies to snack on for a few days.
I hardboil 6 eggs for snacks or salad toppings for the week so they are handy.
I make at lunches for 2 days (usually a low fat chicken salad) so I can grab and go in the AM.
I plan 4 meals for dinner during the week and pull anything from the freezer I need to defrost.
I reserve one shelf in my fridge for foods I have packaged up for work meals and snacks so I can see what I have and grab it and go in the morning on my way out the door.
3. I coordinate my schedule with my husband so we're not both tripping over each other in our exercise room or fighting for time on the eliptical machine.
4. I do any laundry I need to to make sure I have the workout clothes clean for the week I'll need.
Every night I do the following:
1. set out my work out clothes and shoes for the AM along with what I'm wearing to the office.
2. pre-pack my lunch box and put it in the fridge
3. pre-set the coffee pot so I just have to brew and run
I plan our dinners at home during the week to end up with leftovers to take for lunch another day. On Wednesday nights and chop and bag another round of veggies for snacks I can grab and run with.
I have also found I really like protein bars as snacks but often the calories and sugars are too much for a snack, and not enough for a meal. So I will chop up one of the protein bars and divide it into 3-4 baggies so I can have a bite or two of a "chocolate treat" and not ruin my calorie range for the day by over snacking.
I also follow the tip posted about pre-packaging foods. I freeze meat in 2-3 serving size portions instead of the big package it comes from Costco in and I pull it from the freezer for specific meals plus leftovers as needed. I will weigh out 1 ounce portions of nuts and bag them up separately to keep me honest. I pre-score blocks of cheese and cream cheese when I open them.
I will bake an entire package of chicken breasts and then chop them up and freeze them in 6 ounce portions for when I'm crunched for time so I can defrost the chicken and throw it in a salad or stir fry.
Lastly, when I come home from work and intend to exercise but have to take care of a few things around the house first I change out of my work clothes and into exercise clothes so I am "in the mindset" of exercise and won't be tempted to skip out.
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| A tip I use is when I get home from the grocery store I cut up and divide out my produce portions and put them into baggies or containers this way when I pack my lunch I can just grab out the baggies I need and it's already pre-measured.
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