Tag Archives: eat less

My Perfect Breakfast

In an effort to streamline my life and fitness routines I have begun eating a very simple breakfast. Normally, I have a few spoonfuls of Greek Yogurt and some granola. I wanted to look at the differences between eating my FIT granola with yogurt or 2% milk, as that is also an available staple in my house. Here’s what I found.

First the yogurt. Add the healthy pro-biotics, yogurt is an easy win. But how does it stack up against 2% milk?



5 grams of fat in 2% milk and 120 calories. I guess that’s better than 8 grams in whole milk.

8 grams of protein and 11 grams of carbs. While the yogurt has 20 grams of protein and 25 grams of carbs. And yes, that’s a lot of added sugar to the yogurt: 20 grams vs. 11 grams for milk. But in my book the less fat makes up for the added sugar. Let’s see how the granola adds to the total.


Fat 2 grams, Sugars 3 grams, Protein 3 grams. A pretty solid mix. So for my morning meal the milk or yogurt makes a nice medium for the granola but has 60 more calories than the milk. I eat the FIT versions of granola which have less added sugar.

Eat well. Eat breakfast. Eat less.

Take the next step,

John McElhenney

Monsoons, Milestones, and Magic Powders on the Road to Wellness

It’s been raining here in Texas for a while now. The windfall of water has taken it’s toll on my workout schedule a bit, but mainly in keeping me off the tennis courts.

Have you tried any superfoods as part of your health and fitness quest? What about Maca powder? Or coconut oil? Or omega-3 fish oils? Are there some superfoods that work and others that are more hype than happy? I’m sure the answer is yes. My run at bulletproof coffee was a bit of a wash, though I do think the coconut oil has helped my internal digestive system a bit.

Oh, and I did to the weigh-in, as promised.


Maybe not as low as I had imagined, but easily the best I’ve looked and felt in years. Of course, *love* has a lot to do with that.

And on that note, I found a great summer beverage that I’m trying to perfect. I’m a sucker for the frappucino or frozen coffee drinks. However, those are *loaded* with sugar and fat. So I’ve come up with my own variety.

Silver Bullet Cold Coffee(tm)

  • 1 brew of coffee – decaf or reg depending on the time of day or need of energy

  • 1 tablespoon of raw local honey

  • 1 teaspoon of raw coconut oil

  • 1 pinch of cinnamon

  • 2 – 5 grains of organic sea salt for minerals and trace elements

  • and today – 1 teaspoon of Maca powder (no idea, but a fad for sure – I’ll report back after a bit of experimentation with this super/mysterious food.

  • ice

  • blender to make frozen smoothie

Top 10 ideas from my holistic fitness and health program.

  1. Weighing-in is optional, not necessary to keep my motivation high, nor to inspire me
  2. Superfoods are also caloric, so let’s use a bit of judgement and see what feels good (all in moderation)
  3. Coffee is a health drink and a superfood combined.
  4. Coconut oil continues to astound me. Not as a weight-loss supplement, but certainly as a healthy fat and as a lubricant for all things.
  5. Today’s news: losing weight is more about eating less, rather than exercising more.
  6. Exercising everyday is a must. You’re going to miss days, so make those actual misses, rather than scheduled days off. The more the merrier. Two and three-a-days are amazing, but also taxing to your overall system.
  7. Sleep is essential. 8 hours is minimal.
  8. Waking up early, alert and inspired by what the day brings is a good sign of health and happiness.
  9. Finding someone to train with is the biggest boost to fitness.
  10. Finding someone to love is the biggest boost to life and overall health and mental resilience.

Take the next step,

John McElhenney

Superfoods: Do you believe in superfoods? Spirulina, Wheatgrass, Coconut Oil, Maca Powder, Asahi. What is and is not recommended? Here’s a bit of info on my latest experimental supplement.

7 Top Health Benefits of Maca Powder – Vegkitchen

related posts:

Do you want to try any of these superfoods for yourself. Here are the two main ingredients in my new cold coffee brew.


My Simple Health Plan

FIRST: Eat better. As a trend, habit, lifestyle, take the almond over the Oreo. The crisp and delicious organic apple over the boxed snack.

SECOND: Eat less. It’s fine to eliminate sugar and unnatural additives, but you’ve also got to eat less of what you do eat. I’m not sure I could OD on bananas or apples, but I’m certain I won’t lose weight eating the same amount of chicken, just because it’s organic and not deep-fried. Portion control is a thing. Just start smaller. The check-in. “Still hungry? How about an apple next?”

THIRD: More movement. 5 days a week is great, but I’ve got to up the intensity a bit too. And some days I’ll go for a second walk. Like yesterday, I walked 2 miles to dinner and back. It was still a nice dinner, but it gave me a little boost in both directions and made my Nike Fuelband do it’s GOAL dance.

I know how my body can feel. I am happy with the way it has responded to my renewed commitment to getting in shape.

Those are the large tectonic shifts I’m looking for. Add a few ongoing details like water as my main beverage, and nutritional supplements, and you’ve got my entire plan.

Oh wait, I got the message this afternoon while I was doing my cardio tennis workout. I was wondering what I was going to say to a friend about how it’s going. And I got the main message, my main goal of this whole process. (Pause, it’s a bit woo woo.)

I’m learning to listen to and respect my body in a new way. Where in the past I have been angry with myself, gotten down on my lack of willpower, I am turning that around to the positive side. My rational program is about loving myself more. Loving all the wild fluctuations I am, in my energy, my eating, my creative jolts, everything. And even my love handles. I’m loving them away, if I have any success with my self-directed plan, but I’m loving them even still.

I am not trying to diet my way into a more datable man. That’s an end goal, I have on my play, but it’s over all diet and not dieting that is the key to staying with my new agenda. And this isn’t a short-term program either. I’m not ever going back to lazy snacking and unhealthy weekend binges. Why would I?

I know how my body can feel. I am happy with the way it has responded to my renewed commitment to getting in shape. It’s not all going to drop off in 30 days. But I am creating a lifestyle and a habit of eating and exercising that will serve me well in to the second half of my life.

EASY. Eat better. Eat less. Exercise more. Drink water.

Take the next step,

John McElhenney