Action Nutrition with Kelly Bione, PN1

04/29/2023

One hour walk then enjoying this brekky outside.

If you're like me, cereal can be very tempting to over eat. Cereal by itself is mostly carbs, and I find myself wanting to just add a little more to my bowl over and over.

Balancing cereal with high protein foods like eggs and lean breakfast meat keeps me fuller longer and satisfies me, so I don't need to keep refilling the bowl. 😁

🥄Egg Whites with Everything But The Bagel Seasoning.
🥄Chicken sausage.
🥄Honey Bunches of Oats (1.5 servings).
🥄Almond milk.

04/22/2023

Whatcha eating today? You know...you CAN make good choices on the weekend. 😉

04/09/2023

Easter Bunny made up these yummy protein peanut butter eggs for me. 🐰

🥄3/4 cup Oat Bran with Fiber
🥄2 scoops Cake Pop protein powder
🥄56 grams
🥄2 T peanut butter
🥄1 T Swerve Confectioners (optional)
🥄3 T semi chocolate chips
🥄1/2 cup Water or milk

I used my food processor and mixed everything but chocolate chips together. Should be cookie dough consistency. I used a medium cookie scoop and got 10 "eggs".

Shape into an egg, then pop in the fridge for 20 minutes.

While your eggs are chilling, melt chocolate in a microwave at 30 second intervals, stirring in between. Always use a glass dish. Also, you don't need to add coconut oil. Just chips.

I just spread the melted chocolate on top with a knife, then sprinkled a little pink salt on top. Back in the fridge for a few minutes.

Store in the refrigerator.

04/01/2023

Saturday mornings with these strong ladies! Thanks Coach for the sweat and coffee! 👊💥☕️

03/04/2023

Oomph. 45 minutes of blood, swest, and tears...and probably other fluids.🤢 Just kidding no blood.

Thanks for the hospitality and for kicking both our asses and pushing us.

01/30/2023

Remember, you set new "YEAR" goals, not "January" only goals. Working on your system of improvements everyday, little actions at a time, will get you closer to where you want to be.

What is your system of improvements helping you with achieving your YEAR goals?

#2023

01/26/2023

Not food related, but good health related, is working on our mindset and intentions for the day. I used to listen to a morning affirmation podcast during my old 45 minute commute. Since working close to home, with less than a five minute commute, I haven't dedicated as much time to sit and just be with my thoughts and affirmations.

Affirmations are positive statements that help you to focus on the good qualities that you already possess and to develop confidence in yourself and your abilities. Affirmations can help you to break down negative thought patterns and replace them with positive ones. By repeating affirmations daily, you can improve your self-esteem and increase your motivation to achieve your goals.

I really like Bob Baker's affirmation podcast. Short and easy to listen to without putting you to sleep. Give these affirmations a try. Say them out loud and repeat two times through.

Have a wonderful day, friends!

01/07/2023

Happy weekend!!! I'm pretty predictable. Friday night pizza and Saturday morning pancakes.

Single serve blueberry protein pancake:

🔸️1 serving (52 grams) Kodiak Cake Pancake/waffle mix
🔸️1 egg white (46 grams)
🔸️1 heaping T (25 grams)Plain Non-fat Greek Yogurt
🔸️Splash or water or milk
🔸️1/4 cup (or more if you like)fresh or frozen bluberries

Mix first four ingredients in a bowl, then add Bluberries. I microwave mine for 2.5 minutes then plate it. Or you can griddle.

Makes an awesome pre workout meal too!!!

01/01/2023

11/24/2022

My house smells so good already! I'm hosting and making the turkey, stuffing, sweet potatoes and rolls!

10/02/2022

Sauted apples over Pumpkin Waffles! Hello Fall!

Apples-
2 sliced apples
1 T Light butter
1 T Swerve brown sugar
Cinnamon

Pancakes/waffles-
Kodiak Pumpkin mix
2 T Unsweetened Applesauce
3 Egg whites

08/25/2022

New to me recipe for dinner tonight! Have you seen or tried the Whole 30 Big Mac Casserole?

Pretty simple to make and it does taste like an "unbunned" burger.

Here's the swaps I made from the original because, 1. I didn't have some items, and 2. I'm not concerned with paleo or gluten free. Follow the original Whole 30 recipe if you are.

✅️I used lean ground turkey seasoned with Weber Grill Blazin Burger seasoning.

✅️I used red and yellow bell pepper instead of green bc thats what I had.

✅️I used light mayo and regular ketchup bc thats what I have. If you can get your hands on the Wahlburger sauce, the macros are awesome, so I'd probably just use that.

✅️Iceberg lettuce instead of romaine.

✅️I put shredded cheese on 1/2 of the pan...and I'd probably omit next time. If you want it, add for just the last 10 min.

Putting this in My Fitness Pal and my macros for 1/4 of my recipe is 359 calories, 26P, 15F, 31C. Not bad for a "burger and fries." 😜

Original recipe in the comments! Enjoy!!!