Light Hash Brown Casserole Recipe–an update to a classic

Healthy Hash Brown Casserole Recipe –This is a sponsored post written by me on behalf of Potatoes USA. All opinions are 100% mine.

Hello! I have a delicious version of a classic recipe – Hash Brown Casserole to share today. I’m excited to have another potato packed recipe because they’re packed with so much goodness to fuel you up.

Potatoes are a great option for a non-processed carbohydrate that’s gluten free and very versatile. There are so many different types and ways to prepare them – from mashed to fries to potato lasagna – you can eat them as a base or a side to your meal.

Plus it’s a vegetable and has zero fat, sodium or cholesterol. Boom. But it’s also what they do have that makes them great – they’re packed with fiber, vitamin C, B6 and potassium – a skin on potato has more potassium than a banana. Depending on how you cook it – taters can be the base for a great low calorie fiber packed meal.

Check out these nutrition stats for a medium sized potato…

 

 

This recipe is good for everyone – kids, adults, runners, eaters, your dog if it falls on the floor…

I tried it for the first time last year at Bible study and it was so good! A friend brought it to our potluck saying it was super easy to make! I asked her what was in it and she listed off potatoes…. butter… sour cream… cheese… sausage… and I immediately wanted to make it at home but – swap some of the ingredients to make lighter version of this dish.

So I simplified it and packed it with veggies. Done and delicious!

This lighter version of the classic hash brown casserole offers carbs – potatoes, protein – eggs, veggies – bell peppers and onions, cheese – dairy (and if you use sharp cheddar it’s packed with extra flavor).

Simple ingredients & super delicious! 

Hash brown Casserole Recipe

Light Update on a Classic Breakfast Recipe

Ingredients:

• 20oz. shredded potatoes
• 6 eggs
• 2 cups egg whites
• 16oz frozen bell peppers and onions
• 1 tsp. each: salt, pepper, garlic powder, dried parsley
• 1.5 cups shredded cheddar cheese
• optional: green onion for top

Directions: Heat oven to 350 degrees. Place bell pepper / onion mix in a microwave safe bowl and heat for a few minutes until room temperature, drain liquid.

Mix eggs and spices, add shredded potatoes and bell pepper mix. Combine and pour into a greased baking pan. Bake for 30 minutes (until almost set).

Top with cheese and continue baking until set (about 10 to 15 minutes).

Serve topped with green onion (and ketchup or hot sauce if that’s your thing).

Enjoy!

You can get more information on the benefits of eating potatoes and how they can fuel you for optimum running performance (or your sport of choice) at their website – PotatoesFuelPerformance.com

And check out my Breakfast Potatoes in the Crockpot Recipe here!

 

Chime in on this Instagram post with your favorite way to eat potatoes @RunEatRepeat !!

Question: What’s your favorite way to eat potatoes?

This post is in partnership with Potatoes USA. All opinions are my own.

#whatareyoueating #potatoesfuelyou @PotatoesFuelPerformance

 

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Day 1? Starting your weight loss journey on Sunday, 28 October 2018? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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On My Way (400lbs in August, Target weight 220)

I've always been a big guy. I was husky starting in 5th grade when a bit of depression hit me after we moved to a new town and school. I'm 6'3" and have been since High School, but Junior Year I was up to 260lbs and decided to join the Navy.

For the next year I dieted and exercised daily and got down to about 230 which was just enough to "tape" my BMI to get into bootcamp after graduation.

I graduated bootcamp in the best shape of my entire life, 6'3" and 218lbs... and the Navy still told me I was fat. I was a damned Beanpole!

For my entire 8 years in the Navy I was told I was fat, I had to "tape" every PRT test (twice a year) because I could never get down to the 215ish they wanted me to be, and even at 220 I got comments about my uniform fitting too tightly. It's no wonder I have a complex and never FELT as healthy as I was!

I broke my leg that last year in the Navy, and was in a cast for 6 months. I gained a lot of weight, and could no longer run after losing the cast. They ended up having to do a titanium rod from knee to ankle to fix me. I was medically separated because I could no longer meet physical fitness standards.

I knew I was unhealthy after I got out, but it wasn't until earlier this year that I stepped onto a scale randomly and it basically screamed at me.

HOW THE HELL DO YOU WEIGH 400lbs?!?!

As stated, I'm a big guy. at 6'3" and big boned, 400lbs looks more like 280 on a smaller guy. I'm super lucky in how good I look for how large I am. It was easy to miss how big I'd gotten until the scale screamed at me!

Now... between losing weight to join the Navy, and gaining/losing weight to make "tape" twice a year. I know a LOT about nutrition, calorie counting, exercise, etc. I have lost more weight than most people I know weight total, several times over.

I'm back on the wagon. I've been calorie counting since August and am down to 380 from 400lbs. My journey has begun, I just need to stick to it.

I'm trying to hit the gym to do weight training twice a week but I don't "belong" to a gym at the moment so its been super sporadic. The biggest thing for weight loss that 100% always works for me, is Calories In - Calories Out. As long as I take in less than I burn I lose weight. Sometimes I lose 2 lbs a week, and sometimes I lose .5 lbs a week, but I keep losing. I try not to step on the scale more than once a week to keep from being discouraged.

I looked up what my sedentary calorie count was for current and target weight to set up my goals.

400 lbs to start = 3300 calories to maintain (Sedentary) 220 lbs to finish = 2400 to maintain (Sedentary)

I have found it pretty easy to keep my calories to about 1500 most days so I will lose weight faster. I still cheat on weekends but it all balances out at the end of the week. Keeping track in an app helps IMMENSELY and I cannot recommend it enough. DO NOT trust yourself to remember everything you ate and keep a running total. LOG THAT SH*T!!! It will keep you honest AND let you decide its okay to have a brownie!

I'm "massively obese" according to medical science™ so I have no problem with losing a lot of weight really fast as long as I stay healthy. If I actually maintained 1500 calories a day I'd be looking at a goal date of about this time next year to be my new goal weight. I expect it more like New Years 2020.

Long Long road ahead of me, but I'm sticking to it. I have "before" pictures already, I just need to save them so I can look back and share my success story with you!

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I’m 395 lbs and deathly afraid to lose weight.

Here’s my story:

I used to be well above 450 lbs.

I ballooned in weight at a very young age and never learned how to eat right because my parents hid food from me, wouldn’t make meals, and treated eating like it was a sin.

From there I just went up in weight. I found cannabis after high school and that’s made things worse ever since.

Fast forward to 2014 and I decided enough was enough. Through cico, low carb, and keto I got down to 258. Despite my smoking habits.

Mid 2016 I got a high stress job and balloned again, now here we are at 395, almost 400.

I’ve had a real wake up call. I’m on blood pressure pills now. Pre hypertension.

The last week I’ve been dealing with my first ever gout attack. Over did it on the crab sushi. Eating lots of red meat. Also haven’t drank since I got sober but stupidly had 2 drinks last week. I’m on prednisone till this is gone.

To top it off the doc’s papers say weight loss triggers gout. I’ve been wanting to try low carb again but now everyone acts protein is the devil for gout. Every time I do keto I get horribly sick.

I’m tempted to try meal replacements. I can make myself follow the plan, but I’m afraid the weight will pile back on, or that a low calorie plan like medifast or nutrisystem will kill me.

I’m not even sure how many calories I should start at... 2200, 2000, 1800, or 1500?

If anyone has any tips on where to start please help. Thanks.

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First time post (I'm pretty sure?), excited about progress!

I started getting a bit chubby in university thanks to the meal plan system forming bad eating habits for me. Until recently I had gotten as high as 225lbs. Been struggling with body image problems, but lately ive been feeling a lot more determined to change it, and started making big lifestyle and diet changes.

I haven't been able to work out much due to a different issue, hoping to start soon, but just with the diet changes alone, I'm finally back under 200 pounds! I'm excited that I'm actually making progress. I haven't noticed much in a change of appearance but I know I'll get there! I'm just surprised how much diet alone can go towards weight loss.

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[Daily Directory] Find your quests for the day here! - Sunday, 28 October 2018

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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How do I help my mother lose weight?

Hey guys,

I’m still living at home but about to leave the nest. My mother has been overweight all my life. She’s around 165-170 cm at a 100 kg. She has throughout my life tried to lose weight several times by going to weight watchers, trying different diets etc.

Sometimes she loses about 5 kilo but she quickly bounces back. She is in her mid 60s and I’m afraid she’s too lazy to properly work out. She works hard and long hours (sitting) and doesn’t get much natural walking throughout the day.

She’s currently eating beta blocker for high blood pressure which she says conflicts with weight loss.

The problem is diet, but I don’t think mainly. She’s eating better but in my opinion too big portions. She’s staying away from sweets and unnecessary calories relative well. Although I don’t know what she does at work, but it sounds like she’s doing the same there.

The main problem is that she’s not working out. She has a gym membership but it’s rarely used and when she does I don’t think she exercises hard enough. I’ve suggested different things; personal trainer, going swimming or even getting out to walk at a high tempo. It gets me frustrated because she doesn’t do any of it. She doesn’t want a personal trainer, she thinks the water is too cold even at the gyms, she hurts by walking too much etc.

As I said she works hard, she leaves at around 8 and comes home about the same time, with the exception of a bit earlier or later, more often the latter. I understand that she’s tired and it’s hard to start but how do I motivate her??

Thanks guys

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