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Fun Finger Foods for Lunch Box Meals

     2Back2Schoollunches2 Fun Finger Foods for Lunch Box Meals

Get ready for the next round of school lunch box meal ideas!

Delloraine brought up a couple great points and planning is the solution for each.

If breakfast is chaotic, the best approach is to have something that is grab and go ready the night before. This can be as simple as making ‘overnight oats’ where you place rolled oats into a container, cover with water or almond milk and let set in the fridge to soak up all the liquid. In the morning heat up and add favorite toppings.

You can’t go wrong with Smoothies!

Have your favorite Protein Powder on hand – I love and recommend Prograde Protein – liquid of your choice such as water, almond milk or coconut milk, and any additional add ins. The boys love to drink PB&J smoothie. For this I simply blend almond milk with 2 scoops of vanilla Prograde Protein, almond butter and frozen strawberries. Smoothies can also be made ahead of time. Blend and pour into a cup with a lid, place in freezer. The next morning defrost in microwave, stir and drink. This trick also works if you want to take your smoothie with you if you are on the go. Remove from freezer upon waking, then take with you as you head out the door. Smoothie becomes slushy as it defrosts naturally.

Need Protein?
Save 20% off the entire Prograde Store this week coupon code: save20

Mini Egg Muffins are also fantastic and are a great protein based snack for any time of the day.

Preheat oven to 350 F. Grease muffin tin (metal or silicone). I like to make one bowl of scrambled eggs then pour into each muffin cup until 3/4 full to allow room for ‘mix ins’. Bake for about 15 minutes – until eggs are set. Eat or store in fridge

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Next up for meal ideas.
My tip – keep it simple.

You are correct that searching for ideas online can lead to information overload.

Rather than thinking 14 different meals, narrow it down to a couple different options based on protein or “theme” of the meal, such as Italian. Then determine how to recycle the foods you are preparing and cooking. The most common example is cooking up one big batch of chicken. How many different ways during the week can this chicken be used? I like to bring in new ideas to my meals as well but in order to avoid getting lost in all the possible recipes, I choose to try one new recipe each week and stick to the simplified approach to prepping the rest of my meals that particular week.

During the 21 Day Lunch Box Challenge, I was trying new ways to prepare Tyler’s lunches every day, and yes this was taxing. To help make it more doable, I tried to repeat simple side items, like apple slices.

 

Here is the next round of Lunch Box meal ideas, many of which make for great finger foods!

 

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Breakfast Burritos ~ New Zealand Style Strawberry-Pomegranate Yogurt ~ Sliced Strawberries

Burrito Recipe: I used sprouted grain tortilla and filled with turkey sausage by Applegate, scrambled eggs and shredded cheddar cheese.

 

 

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Turkey Pesto Bites (turkey, pesto, buffalo mozzarella, grape tomato) ~ Grapes ~ Baked Nut Chips

 

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Hawaiian Ham Bites – Baked Zuke Chips – Sliced Granny Smith Apples

Zuke Chips Recipe: Slice thin, dipped in almond/coconut milk, dipped in mix of bread crumbs, shredded parm and seasonings – baked in oven 425 20+ min to desired crispy-ness. I did make these ahead – just kept in fridge before packing into lunchbox and they were fine.

 

 

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Muffin Tin Taco Cups topped with ground turkey, cheese, chobani greek yogurt & avocado ~ Honey Crisp Apple Slices

Taco Cups Recipe: I used sprouted grain tortilla for the crust, used a small cup to “cut out”, place in muffin tin, top with taco toppings and bake in oven at 350 for about 15-20 minutes.

 

 

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Muffin Tin Mini Pepperoni Pizzas ~ Baked Sweet Potato Fries w/Rosemary ~ Pineapples & Kiwi

Pizza Recipe: I used sprouted grain tortilla for the crust, used a small cup to “cut out”, place in muffin tin, top with fire roasted tomato pizza sauce, turkey pepperoni and buffalo mozzarella, bake in oven at 350 for 15-20 minutes.

 

Hope you picked up some new ideas that you can apply to your meal plans.

If you have Questions or want to share your lunch box meal ideas, tell me about it!

 

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Your Friend and Coach,

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4 Simple Fat Loss Tips Moms Skip

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When it comes to working on your fat loss goals to create your best body ever, it is very common to make the whole process complicated.

Ever wonder why this is?


Seems that as busy moms, we think the harder and more painful the process —  the more effective it will be.

Allow a little reflection and common sense to take over and you will realize that this is simply not so.

The truth of the matter is results are more likely to come from small, simple changes, that when you repeat daily, these become the solution.

Yes it really IS the little things that will either skyrocket or sabotage your fat loss success.

If there is one thing I have learned after years of working with thousands of busy moms it’s this: it’s rarely one single thing a mom does that is sabotaging her efforts to lose fat.

Rather, it’s a bunch of little things that have a cumulative effect.

There are some amazingly simple tips & strategies you can add to your plan that will have a positive effect on getting results.

NOTE: Taken alone, these simple tactics will have very little effect. Used alone without any other dietary changes and a strength based exercise plan, these strategies won’t amount to much.

 

Fat Loss Tip #1: Hungry? Then do NOT go Grocery Shopping

This is one of the most effective strategies to avoid unwanted junk food and snacks from finding their way into your shopping cart, which end up in your home, which end up on your thighs, belly and butt!

Make sure to eat something before you go shopping – something as simple as a handful of nuts – and you will be able to resist the junk that often finds its way into your cart.

Your “willpower” to resist all those tempting foods that work against fat loss will be much greater if you eat something healthy at least 20 to 30 minutes before you go shopping. You can either plan your meal schedule so that one meal is eaten before you go shopping, or have a snack (at least 20 to 30 minutes before shopping), which will have the desired effects.

Make it even easier by shopping with a LIST!

 

Fat Loss Tip # 2: NEVER Keep Snack Foods in your House

It is difficult to resist impulse if your favorite junk food is available and easily accessible.

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This tip is a logical extension of tip number one. If it does not make it into your cart at the food store, it’s not in your house. However, many people use excuses like, “I have snack foods for the kids” or “my spouse keeps a box of Oreo cookies in the kitchen cupboard” as reasons they can’t avoid the snacks that sneak into their diets and sabotage their efforts.

Many of the foods we eat that we know we should not be eating are based on an impulse. Impulse control goes a long way here, but no one will deny it’s far harder to resist that impulse if your favorite junk food is not within reach. That’s human nature.

When I have an impulse for some Chocolate, I won’t resist it very well if it’s only a few steps to the kitchen vs. having to get in the car and drive to the store.

An impulse is defined as “a sudden desire, urge, inclination.”

That’s GOOD NEWS…meaning your impulse is short lived and will go away IF you just give it some time, so it’s a matter of not having foods in your house that allow you to act on the impulse while it lasts.

As for the ever popular excuse of having such foods on hand for your spouse, kids, etc. this is one to be reconsidered.

When it comes to the foods your children have access to – should the kids be eating such empty calorie junk food?

I remember when I had a client tell me one day, “I keep eating hot dogs ’cause I keep them in the house for the kids.” I said “so you’re okay with feeding your kids foods you know to be unhealthy for you and them?” She stopped feeding her children hot dogs.

Bottom line…those foods should be occasional meal options for both kids and adults, NOT staple foods that can be found in your kitchen. It’s more an issue of teaching your children healthy eating habits young, so they don’t end up overweight, unhealthy adults.

As for the spouse excuse, try asking for his help right off the bat. Your spouse needs to support your efforts by making some small sacrifices. If your spouse is unwilling to make changes (which is unfortunately quite common) then at the very least compromise by keeping your spouses unsupportive foods in an entirely different section of the kitchen/panty/fridge.

 

Fat Loss Tip # 3: Eat off a Smaller Plate

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How much we eat is based on several variables.

One of them is the visual cues we get looking at the food we are about to eat. We are extremely visually oriented  and part of deciding how large an object is must be compared to other objects, in this case, the food we put on the plate in comparison to the size of the plate we put the food on.

Did you know, we will put less food on our plates if you eat from smaller plates as a smaller plate full of food looks like much more to eat then a large plate with the same amount of food on it.

This is one tip I have implemented and it works extremely well when you have children – just use the kid sized plates, bowls and cups for instant portion control.

One exception – when I make salads, I use a nice large bowl and fill it with fresh greens. I then use the kid sized dishes to help measure out the toppings used to compliment my salad.

Try this and see what a difference you notice!
Remember your meals will be based on Protein and Produce.

 

Fat Loss Tip #4: Know Thyself

We are all human and yes we all have our weaknesses and will make mistakes.

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Mistakes mean you are Learning More About YOU.

The key is to make NEW Mistakes – meaning you learned a lesson from the last mistake made and will make tweaks and changes to prevent it from happening again.

Here’s the catch ~ Mistakes are NOT Excuses!

You cannot fall back on Mistakes as an excuse for not moving forward with your goals

It is important to realize that you must move on from your past mistakes and learn the lesson that it teaches you. Yes, we all make mistakes from time to time but what is important is to learn the lessons on those mistakes and become a better and more insightful person.

Whenever you make a mistake you must learn the lesson that comes with it so that you won’t to repeat the same mistakes again.

Once again – you must LEARN from your Mistakes so you do NOT Repeat the Same Ones Over and Over.

How well do you know yourself?
That is, do you know what cues/triggers tend to set you off? It’s essential to recognize the cues that sabotage your efforts. We all have them. Find yours and take steps to avoid them where possible.

For example, try making a list outlining the things you know tend to set you off and how you react to them and then add a column for how you could deal with it.

For example, you might write, “After dinner, I always feel like I need something sweet to eat.” which would be followed by a suggestion of steps to change it.

These might include
- Make a cup of hot flavored tea
- Make  small chocolate smoothie
- Go for a walk immediately after dinner to allow time to get over impulse to eat sweets

 

Develop coping strategies to your triggers

* Learn what your hot buttons are that lead to a negative behavior
* Learn to identify when it’s happening
* Develop strategies for coping with it

 

The best tool to help you uncover these saboteurs is to keep a journal.

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You cannot change what you do not acknowledge and the fastest way to get honest with yourself is to write down exactly what you are putting into your body. When tracking your foods it can be as simple as portion sizes – calories aside – if you see you are eating fairly large portions or helping yourself to multiple small servings, you will see right away what needs to be tweaked.

Remember, most busy moms fail in sticking to and achieving their fat loss goals not due to a single mistake made – but many small choices that work against fat loss that end up having a cumulative effect. This is what ends up sabotaging their efforts.

Some Moms are amazed how many extra calories slip into their nutrition plan from BLT’s (bites-licks-tastes), using handfuls to measure the foods they snack on, loaded smoothies, etc.

 

99 out of 100 times, the Mom that says, “I have tried everything and nothing works” actually means “I have not stayed on any one plan long enough for it to have an effect and sabotaged it with small, unaccounted-for negative habits and behaviors.”

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Which Fat Loss Tips will YOU Add to your Plan?

 

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Supercharged Burpees VIDEO

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Perform Tabata Style:

20 seconds ON
10 seconds OFF
repeat for 8 rounds for a total of 4 minutes

Or

Perform as Timed Rounds
How many burpees can you complete in 4-8 minutes?

Give it a try over a long fall break weekend and keep on hand for your Go To ~ Do Anywhere Travel Workout!

 

Your Friend and Coach,

Holly Rigsby Sig Supercharged Burpees VIDEO

 

 

 

 

 

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Need Protein Ideas For School Lunches?

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One of the biggest back to school challenges for busy moms are school lunches.

I was inspired by Michelle’s comment on the blog about the challenges she is facing so decided to dig up the variety of lunches I shared for a 21 Day Lunch Box Makeover I posted on the FYM Facebook page a couple years ago. I challenged myself to make Tyler a new, healthy, balanced lunch for school every day for 21 days. 

Below you will find the first five lunch box meals I shared.

Take a look to see how I planned and prepped each meal and get inspired to try new lunches with your children.

To specifically address Michelle’s concern, in addition to looking at the lunches I share, I would suggest getting him involved in planning and making his school lunches. Maybe discuss the protein options he WILL eat – then map out lunches from there. Find at least 3 protein options he will eat then just vary the sides. Make the presentation of the protein options fun and inviting, such cutting sandwiches into shapes or using mini sizes versions – like the turkey burgers below.

It is also super helpful to explain why eating his lunch – especially protein – is so important.

I have just started doing this with Alexander. He wants to get bigger, to get muscles and to have energy and protein is an important food he must eat with his meals. Kids love to learn! Frame the discussion in a way that he can grasp the benefits of eating a healthy, well balanced meal.

Now here’s the first round of lunch box meal ideas!

 

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Southwest Mini Turkey Burgers – Sliced Honey Crisp Apples

Recipe for the turkey burgers – pretty simple. Mix some chili powder, S& P, minced onion,  minced bell peppers and ground turkey – form into small patties – cook as you would a hamburger  (either on grill or stove top).  Top with cheese to melt. Place on bun with mashed avocado & ketchup (or salsa or tomatoes – your choice). I used the Ozery One Bun  – minis.

 

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Baked Chicken Nuggets, Sliced Cucumbers, Sliced Strawberries,  Sliced Apples – side of Fruit Dip: greek yogurt, scoop of Prograde vanilla protein, dollop of honey. Nugget Coating – dipped pieces of chicken breast in egg then in mixture of panko crumbs – fresh shredded  Parmesan and flaked coconut – sooooo yummy!

 

 

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Sweet & Sour Mini Turkey Meatballs – Sweet Potato Fries – Sliced Nectarines

I add a heaping tablespoon of melted coconut oil to a gallon ziplock, add fries, add rosemary, close  and knead the bad to get all fries coated as evenly as possible. Then put in oven that is 400 and it might be 30-45 minutes but I watch and will toss about 20 min in.

For the sweet and sour sauce I use apricot jam and a couple dashes of Bragg Liquid Amino (or you could use low sodium soy sauce).

Follow your favorite meatball recipe – preferably a clean recipe – I used ground turkey, onion and garlic powder – baked in oven. Then added to the sweet and sour sauce I had made on the stove top.

 

 

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 BBQ Lunchable
: Pulled BBQ Beef ~ Muenster Cheese ~ Cibatta Bread Annie’s Rice Pasta Mac-n-Cheese ~ Fruit Salad

 

 

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Turkey Kabobs – turkey, smoked cheddar, grape – Sugar Snap Peas – Roasted Red Pepper Hummus

 

Hope you picked up some new ideas.
I have more lunch box meals to share!

 

Stay tuned!

Do you have a lunch box meal you would like to share?

1leaveacomment Need Protein Ideas For School Lunches?

 

Your Friend and Coach,

holly signature 109 Need Protein Ideas For School Lunches?

 

 

Back To School Challenge: Blog Contest Winners

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Thank you again for Sharing your biggest Back to School challenges with me!

Each challenge will be addressed in follow up posts the first week of October.

 

13blogb2swinners14 Back To School Challenge: Blog Contest Winners
Please send me your full name and address so I can get your gifts in the mail to you – Holly@FitYummyMummy.com.

 

1. Abby

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The Trouble Spot Solution 12 Week DVD Program

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2. Brandi

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Prograde Metabo223X
Metabo223X custom Back To School Challenge: Blog Contest Winners

 

 

3. Mandy

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Busy Mom Lean Body Workout DVDs
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Watch your inbox for the Slim Down Challenge Invitation!

 

Your Friend and Coach,

holly signature 109 Back To School Challenge: Blog Contest Winners

 

 

Help!

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Why is the simple Act of Asking for Help so Difficult?

 

As a Busy Mom, how often are you asking for help?

 

Why is it hard to ask for help?

 

I made a video to share my reasons.
Can you relate?

 

 

Yes, change is hard….but not changing is even harder.

 

Back to School Challenges for Moms

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1TellMeWHYcontest Back to School Challenges for Moms
Sharing your biggest Back to School challenges will also enter you into a Contest!

 

3 Lucky winners will be chosen to receive one of the 3 following gifts…

1. The Trouble Spot Solution  12 Week DVD Program

fym troublespots total  mockup copy Back to School Challenges for Moms

 

 

 

 

 

 


The Trouble Spot Solution is an ADVANCED training system.

Advanced for it requires 100% commitment to consistently follow each of the Trouble Spot Circuit Workouts as they are mapped out for you to follow for 12 full weeks.

Advanced for you must have first mastered the basics of a fat loss plan, by following a progressively challenging strength based workout plan at least 3 days a week that has helped you to properly perform the following foundational moves – which will require you to perform more advanced variations throughout a 3 Phases of The Trouble Spot Training System.

This includes mastering - The Squat, Lunge, Deadlift and Swing

 

2. Busy Mom Lean Body Workouts 9 DVD Set
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Start Sculpting Your Best Body Now Right From Home
This ClubFYM Workout DVD Bundle “Busy Mom Lean Body Workouts” includes nine incredible and challenging Workout of the Month DVDs giving you a total of 18 fat blasting, body sculpting, at home strength workouts with built in warm ups to maximize results!

 

3. Prograde Metabo223X
Metabo223X custom Back to School Challenges for Moms

 

 

 

 

 

 

 

To be super clear, there is no miracle pill. 
Prograde Metabo 223 X  is designed to assist what you are already doing to achieve fat loss.  This means you should be eating clean and in the proper calorie range as well as participating in effective, fat burning exercise at proper intensity levels.  Research shows that the ingredients we provide in Prograde Metabo 223 X have been proven to increase calories burned in individuals, which assists with what you are already doing.  This means that you can accelerate your results and give your body a boost of calories burned by consuming Prograde Metabo 223 X. 

 

  1stayTuned1 Back to School Challenges for Moms

 

 

Not only do you want to stay tuned for a chance to win one of these 3 prizes but also for dozens of “Back to School” success strategies for Busy Moms!

Be sure to tell me all about the challenges you face and what concerns you most so I can provide you with some super helpful strategies to help you kick start this new school season!

 

Your Friend and Coach,

holly signature 109 Back to School Challenges for Moms

 

 

3 Fantastic Ways Kettlebells Reshape Your Body + Video

 

Guest Post by Neghar Fonooni author of Lean and Lovely

3 Reasons Kettlebells Are Awesome For Women

 

Reason 1: The Booty

Without question, kettlebells help build an incredible butt, and for a few key reasons.

Fun Beach Band Workout Video

beachbandworkoutImage Fun Beach Band Workout Video

To show you just how versatile band workouts can be, I packed a single red band to take with me on our summer vacation to Disneyland, California.

It was way to beautiful to stay inside for a typical band hotel workout, so I took my band to the beach and did my workout there…



I used a single red band to get a fat burning, body shaping workout at the beach using these exercises:

Band Squat Press
Single Leg Romanian Deadlift to Reverse Lunge
Push Ups
Split Squat with Rotation
Band Pull Aparts

Not only was it energizing to workout on the beach under the bright blue sky, warm sunshine and soothing sounds of the waves coming in, the sand provided an added challenge to every move!

I love the flexibility, portability and the unique challenge only bands can provide

 

How about you?

What do you love most about your Band workouts?

FYM Krista created a list of why she specifically loves Dave ‘The Band Man’ Schmitz continuous loop bands.

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Why do I love Dave’s bands….let me count the ways!!!

1. Ease of use.
No handles to mess around with. When you do need them, they just clip on.

2. Variety.
The continuous loop makes for a wide variety of workout options. I love them to stretch with as well as sculpt muscles. All the attachments that are available also make for a variety of different ways to use them.

3. Convenience.
They are so easy to pack so you can bring them anywhere. I recently traveled to Florida and was able to keep up my workouts with the bands. if you get the package they even come with a great little backpack!!!

4. Price vs. Quality.
Sure, there are other continuous loop bands out there for less money. The quality of Dave’s bands are amazing! When you can use a band to support all your body weight doing a supported pull up, you know you have a strong, quality band.

5. FUN!!
Just “playing” around with the bands is fun and before you know it, you’ve done a nice little workout! I catch myself grabbing them to do jabs while dancing, looping around my feet to walk around the house. Even my boys will grab them and “play” with them, then next thing you know they are saying how they can feel it.

I do just really LOVE Dave’s bands!!!!! 

~ Krista Kenney, Age 37, Mom of Two Boys ages 16 and 15, North Berwick, Maine
New Year’s Transformation Challenge Grand Prize Winner
(See her results here –> NYTC Krista)

 

needbands Fun Beach Band Workout Video

Be sure to check out Bands for Busy Moms!

bands for busy moms 5 target mockup1 Fun Beach Band Workout Video

 > BandsforBusyMoms.com

 

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28 Day Meltdown Challenge for Moms

The 28 Day Meltdown Challenge is a unique workout plan that Melts Your Unwanted Fat & Maximizes Metabolism So You Can Get ‘Better Body’ Results In Just 28 Days…With A Fun, Follow Along Meltdown Challenge Workouts!

Accept the Challenge today

signmeUP 28 Day Meltdown Challenge for Moms

Get started with me on Monday, April 28th which is the 28 day countdown to Memorial Day…the unofficial start of Summer!

Any New Questions?

Ask by leaving a comment below please.

Thanks!

Holly Rigsby Sig 28 Day Meltdown Challenge for Moms