Summer Shape-Up

25 May

Hello Hello lovelies!

        With a great response to the idea of us doing a Summer Shape-up plan from you all, we have decided to move forward with the plan beginning today. The idea of day one is eating 5 times in the day with foods that will keep you satisfied. We’re talking lean proteins, healthy carbs, fiber, healthy fats, and unsweetened drinks.

Meal 1 (Breakfast): Oatmeal Maple Berry Pancakes (AKA protein Pancakes) with some unsweetened green tea for a rev. up metabolism

Serves 1:

  • 3/4 cup Egg whites
  • 1/2 mashed banana
  • 1/2 cup old-fashioned/rolled oats
  • 1/2 tsp sugar substitute or 1 pkt (we used 1 pkt of nunaturals stevia)
  • Lots of Cinnamon
  • 3 drops of maple extract
  • Cooking oil spray


  • 1/2 cup non-fat yogurt
  • 1/4 cup blueberries
  1. Beat egg whites, banana, rolled oats, sugar substitute, cinnamon, and maple extract until smooth.
  2. Coat a small nonstick with cooking spray and heat it. Ladle 1/4 cup of batter into the skillet. Cook until batter is set around the edges(you’ll see little bubbles), flip and then cook until a light golden brown
  3. Repeat with remaining batter (you should end with 4 small/med pancakes). Then, serve topped with yogurt and Blueberries.

Oh look swirly fun, and a pretty pancake. lol 🙂

Meal 2 (Snack)- Kashi TLC Pumpkin Pie Bar ~These are some of our favorite health bars, because they are yummy, low in sugar and all natural. No high fructose corn syrup (the devil) in these puppies!!! You can buy them at basically any grocery store. Kashi is an amazing brand, and their cereals are delish as well!

Meal 3 (Lunch)- Kashi Frozen Pesto Pasta Primavera

**Some Foods that should help you eat for a better body**

 ♥Lean Proteins- Grilled Chicken, Fish, egg whites, non-fat cheese

♥Healthy Carbs- Brown rice, whole-wheat pasta, whole-wheat bread, or whole-grain cereal

♥Fiber- You get it from Fruits, Veggies, and healthy carbs

♥Healthy Fats- Olive oil, Fish(Tuna/Salmon), avocado

♥Unsweetened Drinks- Water and Tea Drink up 🙂

Some other things to keep in mind are sleep, water intake, and attitude. If you want to be physically fit, it is more than just the food your eating, and the exercise you are tending to.  That means get at least 7-8 hours of sleep, but for teens sometimes we need more like 9. Keep a reusable water bottle with you all day, and DRINK UP. Then, refill. Keeping the body hydrated is super important. It will not only hydrate your insides, but your skin will see a difference as well. Lastly put up inspirational quotes everywhere, they are a constant, they keep you in a healthy mindset.

Speaking of good quotes, here is a good one to start your day: “Talk health, happiness, and prosperity to every person you meet.”
-Christian D. Larsen, from The Optimist Creed

Well, we are off to school, but tonight we will finish up with meals 4 and 5, and then talk about some other goodies. Have a fabulous day guys, and if your still not feeling the motivation for a summer shape-up, then get others involved to do it with you. Teamwork is the key to a huge success.

6 Responses to “Summer Shape-Up”

  1. Jenn (Jenn's Menu and Lifestyle Blog) May 25, 2010 at 6:44 AM #

    I love Kashi meals. I didn’t know they have peas in their pomodoro 😯 Want!


  2. overconcerned May 25, 2010 at 7:11 AM #

    Yum yum! Awesome meal plan. Thanks for the helpful food tips – they really reminded me of how good salmon is for you… Protein and healthy fats! (And absolutely delicious grilled, too. :D)

    I need to start getting 9 hours of sleep, though. I currently sleep about 5.5-6.5 each night (bad! bad! shame!) but getting 9 hours of sleep means sleeping at 9pm… which has pretty much not happened since like 4th grade. Yeah. I think I’ll shoot for 10pm… Thanks for the reminder! 🙂


  3. Meg May 25, 2010 at 7:12 AM #

    I love this 😀 And those pancakes look AWESOME – so colorful and summery…definitely putting them on my to-make list 😉

    Have a great day guys 😀

  4. pursuitofhealthfulness May 25, 2010 at 7:58 AM #

    Great post, girls. It really does make a difference when you make an intentional effort to balance carbs, protein, fiber and fats.

    I’ve actually seen those pancakes on a few other blogs and have been meaning to give them a try… I think you finally convinced me! (:

  5. jqlee May 25, 2010 at 9:30 AM #

    loving those pancakes!!

  6. lisa May 25, 2010 at 7:46 PM #

    i LOVE that kashi TLC bar- the pumpkin pie is the best one!! I also love their dark chocolate chip cookies and the apple cinnamon soft baked cereal bars. yummmayy!!

Leave a Reply to Jenn (Jenn's Menu and Lifestyle Blog) Cancel reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: