Category Archives: Diet

The Breakfast Formula and Guide

Time for a little breakfast myth busting!

Truth or Myth: Breakfast is the most important meal

Truth. Remember being told that breakfast is the most important meal of the day? Well, that is no wives’ tale.  What you eat for breakfast tells your body what to expect for the remainder of the day.  Piling on sugary cereals, carb-laden bagels or high-sodium fast-food for breakfast can cause your body to look for at LEAST that same amount of sugar allllll dayyyy longggg! WHAT?! YES!  So be careful little mouths what you eat and make healthful, informed choices!

Truth or Myth: Skipping breakfast helps you burn fat longer

Myth. A common misconception is to skip breakfast. Your body is going through a fast while you sleep and some people want to continue that fast, but your body is actually burning through nutrients and “eating” those amazing muscles you’ve been building!  Bust the fear that eating breakfast will dampen your fat-blasting efforts!

Faith Keith's breakfast rule "Protein + Complex Carb"

My general rules is “Protein + Complex Carb”, so think eggs+english muffin or greek yogurt with berries and shredded wheat or cottage cheese and rye bread or protein shake and oatmeal or protein bar and sweet potato hash brown sticks (sweet potato hash brown sticks, you say? Yep! Recipe below and on

Now, Let’s Eat!

Get creative! Here are a few fun “recipes” to shake up your breakfast blues:

Power Oatmeal Pancakes
Vanilla Cupcake Oatmeal
Clean-Eating Power Protein Bars
Egg White Frittata
Oh-My-Gosh Egg-White Omelet
Sweet Potato Hash Brown sticks

Want more nitty-gritty?

Check out The Better Breakfast Guide | FitnessRX for Women it has your do’s and don’ts about what to eat for breakfast.  It is such an excellent guideline because it breaks down the “why’s” in plain terms, so you can make more informed choices.  Happy Breakfast!

#BumpPower Diet

Hey Mamas!  Hope you have selected and purchased your workout DVD and are on the road to staying fit!  To go along with your new workouts I wanted to write a sample diet.  Diet is 80% of your fitness results and 100% important for your baby (and you!).

Meal 1: 3 egg whites and 1 yolk scramble with spinach and bell peppers. 1 slice of whole grain toast (sugar free jelly, or a little PB, or spray butter on top)

Meal 2:  Turkey, sprouts, avocado, tomato, 1 slice turkey bacon in a pita pocket with mustard or non creamy dressing

Meal 3: Grilled chicken on romaine or spinach salad with unlimited veggie toppings.  Non-creamy dressing.  I actually LOVE lemon juice as a dressing or a vinegar and olive oil combo using apple cider vinegar or balsamic vinegar.

Meal 4: Cottage cheese with sliced berries  OR Greek yogurt cup and sugar free chocolate pudding cup (separate or mixed)

Meal 5: White fish and steamed veggies or homemade turkey soup with loads of veggies (green beans, peas, bell peppers, asparagus, broccoli, corn, tomatoes)

Meal 6: if still hungry go for a protein shake or if  you have the munchies try some crunchy vegetables like celery, cucumber or zucchini (sometimes I make them bite size pieces so I can pop them in my mouth like popcorn :))

Additional Notes:

  • Always be sure you are drinking tons of water. It is a current medical recommendation to drink 2.2 liters of water daily.  I am sure you have heard of the “8 by 8” rule (eight 8-ounce glasses of water), which is easy to remember and is pretty close to the recommended 2.2 liters.
  • Prenatal vitamins – both before and AFTER giving birth.
  • If you are lifting weights it is recommended to take a calcium supplement as well, though you should check with your doctor first.
  • Vitamin C – your body is doing a lot these days, so our immune system can be lowered.  Taking extra vitamin C can help boost your immune system. I love the chewables – they’re like sweet tarts!

LiveFit @home – Phase 1: Day 25 Legs

I SEE CHANGES! Yay diet and consistency! How about you? Are you doing the LiveFit diet or your own? If you have recipes I’d love to hear them!! One more day before Phase 2! I’m Stoked!

Day 25


Same variations as Day 22

Leg Extensions: I did these as single leg extensions. You’ll see why. Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension. The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.

Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.

Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.

Busy But Gettin Fit

It’s hard to make workouts happen when you are at the mercy of whatever may fly your way from day to day.  If  you are like me, every day is different.  One day you might have time to get in a 1 hour workout and then the next day you can barely brush your teeth without multi-tasking at least one other thing.

I have determined the following things:

  1. If I can get it in. I WILL. No excuses. If I am tired, I will still get it in if the time is there.
  2. If I can’t get it in, I will tell myself it’s ok. Don’t be frustrated.
  3. I will eat/diet like it matters

This is the only way I can stay sane.

7 weeks postpartum:  down 18lbs of the 21! 3 to go, then the vanity 5 🙂 Wee!

Dieting and Nursing

I have been posting my diet on here periodically and letting you guys see exactly what I am doing to get back my body post-baby. I wanted to post about this because I think I am probably not alone in the athlete world where we are so fitness focused we don’t always know the affect when we eat for two!

My doctor had told me that the average person needs about 500 more calories added to their diet when breastfeeding, but that I may need even close to 700 because she knows I eat super lean.

Well…I did not listen. I decided to eat lean and trust my body to produce the perfect formula of milk my baby needs.  My body DID produce the perfect formula, but my milk quantity suffered.  It really became evident after a weekend in Colorado where I ate a high calorie diet – my milk supply was insane! I thought my baby was just demanding more so my body was producing more.  Then I got back home and back on my diet. Milk supply cut in HALF.

Now I know!! You know me…I tend to be a little skeptical taking advice from people who are not in the fitness world. 😛 #shameyshame

For the sake of my baby, I have put more healthy fats into my diet and tried to make a more dense nutrition plan. He is eating great.  Hopefully I will have a good balance of nutrition using only HEALTHY calories so that he can continue to eat well and for my body to shed the weight when the time is right.

My new meal plan looks something like this:

  1. 3-4 eggs (yolks included) with spinach and sprinkle of cheese
  2. protein shake in 2% milk + 1 low-sodium rice cake with 1tbsp PB
  3. shredded chicken salad (light mayo, celery and walnuts) with avocado sliced in 1/2 whole grain pita pocket
  4. protein shake in 2% milk
  5. 1 low-sodium rice cake with 1tbsp PB
  6. 5 oz fish, veggies, and brown rice
  7. protein shake in water if still hungry

Hope you nursing moms won’t make the same dieting mistake I did!

How to Stay True When You Want the Forbidden…SO BAD

I love to chat with people who are fresh on a new diet or workout goal; they are energized and ramped with motivation. Then we get a week in the new program and our forbidden foods start to call to us.

What do you do when the foods you designated as “off limits today” is taunting you?

I decided to come up with a few ideas for evading those beckoning pantries.

  • Make a list of reasons about WHY you want your goal and read the list. Making a list of the reasons why you want your goal is great because in the heat of the moment we want that brownie way enough to justify it.
  • Tape pictures of fitness role models to the lids or sides of the treats. The visual is almost a sure fire way to keep my hands out of the cookie jar.
  • Time yourself. When you feel the urge to snack (and its not a designated meal/snack time), drink a glass of water (add lemon juice to it or calorie free flavoring) and time yourself for 20 minutes.  Tell yourself you will reassess in 20 minutes. Don’t you remember, as a kid, asking your parents for something and they would say “let me think about it”…eventually you learned they were deferring you to a later time, but hey…it bought them a little extra time.
  • Recall. Recall the last time you cheated and how much you regretted it.
  • Phone a friend. Ask a friend to be your accountability partner (you don’t have to share the same goals or “rules of engagement”) – agree to call each other when you need a pep talk out of something (a good friend can say, “don’t buy those cookies ‘for the kids’, cuz you know its for you to take a nibble”) or a pep talk INto something (“get to the gym”; “eat your spinach”).
  • *my favorite* Punishment by the calorie. For a fun twist, let’s say you let yourself have that treat, BUT, in advance, establish a point system where for every X number of treat calories you consume you must perform X activity. Example: ‘For every 5 calories I will do 500 revolutions of jump rope or 50 push ups’.  That way when you are staring down the fresh baked chocolate chip cookies or bag of chips, you can use your punishment plan as a deterrent. And, hey, if you do cheat, you know you’ll be punished good for it.  🙂
  • Keep a Food Journal. This is a great way to watch what you put in your mouth. Document every bite, all the time. Cheat or no cheat. At the end of the week, post it up on the fridge for all to see.
  • Sudoku. Play a game of sudoku. (the key here is distraction!)

Would any of these work for you? Do you have any personal tricks of the trade to keep you true?

The “F” word (good and bad ways to use it)

In my house, we do not use the “f word” as it pertains to the unwanted subcutaneous adipose tissue (fat). We are not allowed to pinch it or look in the mirror and audibly complain about it. Instead, we push that energy into saying things like, “I can’t wait for tomorrow’s workout…I’m ready to lean up more”.  My family knows this about me, so if they use the word “fat” around me they know we can laugh about my snappy comments to watch their language hehe. We have fun with it.

…This post, however, is about the GOOD fats. 🙂

When you give your body the right kind of fats it actually helps you purge unwanted or excess fat. When I am ready to get my shred on, this is one of the first things I start with – adding fats IN to my diet. I also love the added benefits of soft hair and skin 🙂

image of olive oil, nuts, avocado

image from

Incorporating healthy fats in your diet is beneficial in so many ways!

  • helps with fat loss (yes!)
  • good for hair and skin
  • necessary brain food
  • great for your heart
  • improves blood cholesterol levels (which can decrease your risk of heart disease)

Here is a *list of some healthy fats:

  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

*I found this list online…at some point…somewhere…I usually do a better job of documenting where I get things, but alas, I failed on this one

Clean Diet Myth Busters and Cave Man Measurements

Every now and then clean eating comes up in conversation – I think sometimes people feel obligated to confess or provide me with a reason why they can’t eat a certain way (wish people wouldn’t feel pressured around me! 🙂 I am totally not judging! We all live life with different priorities and we must enjoy life how we each see fit)…anyway…–It does always surprise me how many people think that clean eating can be boring, bland, or expensive!

The Discovery: Cave Man Measurements

My Husband is a Total Cave Man (and I love him for it)

Normally I do all the cooking, but since I have been preggers and sick with a virus, my trusty husband has stepped up to the plate.  He has surprised me – really learning his way around the kitchen so fast and picking up tons of tricks along the way.  I’ve been giving him directions using “man-measurements” to help him not feel overwhelmed. For example – instead of having him follow a normal recipe, I’ll have him cook the same thing but use measurements like “handful of this” or “two heaping spoonfuls using an eating spoon”.  Because of these man-tricks I think its making the kitchen much more manageable.  I hate reading recipes anyways, so I can’t imagine what it would be like for a guy who is never in there!

My food blog,, will probably start filling up with more recipes in that “Man-food” category and some might even have those “man-measurements” 😛

Myth Buster: Eating Clean breaks the bank?

Eating clean has been CHEAPER for us. You’d be surprised! Sure, some ingredients will cost you at the beginning (like if you have to replace sugar for stevia – and stevia IS  more expensive than GreatValue sugar), but you can use normal spices, vinegars, and sauces to create amazing meals. Frozen veggies, fruits and meats are your best friend!

Myth Buster: Frozen produce fresher than fresh produce?

YES! Often times, yes it is. Because veggies and fruits are often flash frozen once harvested VERSUS your fresh produce traveling miles to your grocer, then sitting there till you buy it, then again sitting in your fridge till you use it. Ha! Who knew?

Have any other myth busters to share? I am SURE many of you have encountered people with concerns like the ones I described (or maybe these are YOUR concerns?) and unfortunately it is a road block for them from trying out a lifestyle of clean eating.  Hopefully these tips will help if you’re ready to give clean-eating another go! 😀 If you have any questions, ask away!

Sweet Cravings

Chocolate chip cookies - Faith KeithI never crave sweets, but golly…the past couple weeks I have been haunted by the sneaky urge.  Once every now and then I think its good to “indulge” a little – gotta stay sane – but as a lifestyle I do try to avoid sweets.

Lately, my method to combat the cravings is to do one of the following:

  • Drink more water and reassess in 15 minutes
  • Eat handful of berries and almonds
  • Eat 1/2 C oatmeal with cinnamon and truvia
  • Gave a small non-fat, sugar free green tea latte
  • Eat 1/2 cup cottage cheese

Sometimes it just doesn’t cut it, so I finally buckled and baked myself a treat.  Check out my clean and SWEET (and chocolate!) recipe: Chocolate-Chip Cakies, Cleaned up!

Issue# 5,798 resolved…now on to Issue #5,799: heartburn haha

Faith Keith - 23 weeks preggers

23 weeks preggers

Fix Your Recipes: 5 ingredients you can switch for clean ones

I love being creative in the kitchen and trying new recipes. The internet and the lovely Tosca Reno, author of The Eat Clean Diet, always have plenty for me to choose from.  Lately, I have been having SO much fun in the kitchen converting potentially “bad” recipes into “clean” ones! <<note my exclamation point…super excited about this.

Here are some conversion ratios I am putting into practice lately (I’ll be posting recipes soon as well):



Replace with
(all are even exchanges unless otherwise noted)
1 C brown sugar 1 C Stevia + 1/4 C mollasses
white flour oats or oat flour
butter coconut oil OR
peanut butter OR
apple sauce
1 egg 2 egg whites
sour cream fat free, plain, greek yogurt

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