Fab 5 Friday: My Top 5 Breakfast Meals

I know. I know. I know.

 

I am super late with this post. The thing is, my life has been going through some exciting changes and the thought of sitting still in front of my computer and hashing out this article was inconceivable.

 

With that being said, I love cooking breakfast! I usually have a quick snack or shake as I head out the door to my early morning clients. When those sessions are completed I get to head back home to a quiet house and go to work in the kitchen! This routine allows me to unwind, regroup and refuel!

 

Here are my TOP 5 (currently) BREAKFAST RECIPES:

 

Sweet Potato & Scrambled Egg Sliders

 

Ingredients:

  • 4 pieces of Sweet Potato Sliced into approx. 1-inch rounds
  • 1 -2Tbsp of coconut oil
  • 1tsp cinnamon
  • 1 tsp sea salt
  • 2 eggs
  • A splash of non-dairy milk
  • Your choice of veggies and meat to add to your scramble.

 

Directions

 

  • Preheat oven to 400*
  • Coat slices of sweet potato with coconut oil
  • Sprinkle slices with cinnamon and sea salt
  • Bake in the oven for 20 minutes, then turn over for another 15 minutes (I usually cook the sweet potatoes ahead of time and heat them in the skillet for a minute on each side after I cook my scrambled.)
  • Create your own egg scramble and place between two slices of sweet potatoes.

 

Sweet Potato Toast

Ingredients:

1-2 slices of sweet potatoes cut thinly lengthwise

Your choice: avocado, tuna, egg scramble, lunch meat, hummus etc.

 

Directions:

  • Toast slices of sweet potatoes in the toaster on medium (varies per toaster). When it pops, let cool for 2 minutes and toast again.
  • Add topping of your choice

 

Yogurt Bowl

Ingredients:

  • Greek or Siggi’s yogurt (both are nutrient dense and lactose-free)
  • Your choice of toppings. I recommend: Purely Elizabeth granola, coconut chips, Manitoba’s Harvest Hemp Hearts, berries, bananas, raw honey, walnuts, etc

Directions:

  • Mix and enjoy!

 

Egg & Bean Breakfast Burrito

(Not my picture)

Ingredients

  • 2 large eggs
  • 1 fajita sized whole wheat tortilla
  • 1/2 cup canned black beans, rinsed
  • 2 tablespoons salsa

Directions

  • Crack 4 eggs into a glass bowl and whisk until well yolk and white are well combined.
  • Scramble eggs to your liking.
  • Rinse black beans to get rid of excess sodium, and set aside.
  • Pour eggs, beans, and salsa onto the tortilla. Roll into a burrito, and slice in half.

 

Mini Frittatas (enough for future breakfasts)

 

(obviously not my picture either)

Ingredients

  • 2 teaspoons olive oil
  • 1/4 teaspoon ground black pepper
  • 1/4 cup chopped fresh basil leaves
  • 1 cup shredded mozzarella cheese
  • 1/2 cup plain yogurt
  • 8 large eggs
  • 1 1/2 cups grape tomatoes, halved
  • 2 large cloves garlic, minced
  • 4 (2-ounce) links all-natural Italian chicken sausage, cooked and thinly sliced
  • 1/8 teaspoon sea salt
  • 3/4 cup chopped yellow onion
  • 2 small yellow potatoes, peeled and diced

Directions

  • Preheat oven to 400ºF. Mist a 12-count muffin tin with cooking spray.
  • In a medium skillet, heat oil over medium-low heat. Add potatoes, onion, and salt and sauté for about 10 minutes, stirring occasionally, until vegetables are tender.
  • Add sausage, garlic, and tomatoes, and sauté for 2 minutes more.
  • Divide mixture among muffin tins and allow to cool for about 10 minutes.
  • In a medium bowl, whisk together eggs and yogurt. Stir in cheese, basil, and pepper. Divide evenly among muffin cups.
  • Bake for 20 minutes, until puffed and set.
  • Remove from oven and let cool for about 20 minutes. Slide a knife around each frittata and gently remove, placing on a large rimmed baking sheet.
  • Freeze until firm, about 2 hours, then transfer to a large zip-top freezer bag. Return to freezer until ready to serve, up to 1 month.
  • To serve, reheat in the oven or microwave can be used if desired.

DARK CHOCOLATE FUDGE BROWNIES

This recipe is from my colleague, Laura Marquis, and can be found in her book SWEETS IN THE RAW. Please check out her website Naturally Healthy Desserts.

DARK CHOCOLATE FUDGE BROWNIES

 

Ingredients:

  • 1 cup walnuts
  • 1 ½ cup deglet noor dates
  • 1 teaspoon vanilla extract
  • 4 tablespoons cocao powder
  • ½ teaspoon salt

 

Directions:

 

Process all ingredients in food processor until ground and well combined. It will look crumbly in consistency, but should hold together when you pinch the mixture together in your hands. Line a 4×4 inch pan with parchment paper, then press the mixture firmly into the pan or roll into small one inch balls. Serve and enjoy.

 

Uneaten dessert can be stored in the refrigerator for up to one week.

 

Fab 5 Friday: Things I Am Grateful For

After a few chaotic weeks I am back again with another Fab 5 Friday.

 

Todays post does not have a specific theme, rather it is just a collection of some of the things that I appreciate, value during and tend to neglect during busy times. I am definitely looking forward to getting settled and getting focused!

 

 

The WOW Book: 52 Ways to Motivate Your Mind, Inspire Your Soul and Create WOW in Your Life!

webmail-motivated-fitness-5 

Todd Durkin has been my friend and mentor for the past 6 years and I was fortunate enough to get a sneak peak of his book before it was released. Todd has helped me grow my business beyond what I could have ever imagined and even though I have been working with him for 6 years, I feel as though I have just begun to scratch the surface.

If you need a little inspiration, if you are looking to improve certain areas of your life or to build stronger relationships, I highly recommend this book. I love this passage from his book, which sheds light on what it takes to create a life that you love.

 

“As we continue to work hard for own BREAKTHROUGHS and breakouts, know that it is the cumulative effect of our daily actions and discipline that sets you up for excellence. Dreams, passion, surrounding yourself with people that elevate your mindset, hard work, and the ability to focus on “winning” each and every day. That’s what builds greatness. That’s what builds champions.”

 

Friends that are Family

 

As I have mentioned before, these past few weeks have been filled with uncertainty. There were mornings when I did not know where I would be sleeping. I had packed up my room, broken down my bed thinking that I was going to be moving into a home only to have it fall through. I couldn’t even sleep on the couch at the townhouse I had given notice to because my roommate had allowed another person to stay in the living room. Again, there was no longer space for my belongings in the bathroom so I had to rely on friends. I can’t express enough gratitude for the people who allowed me to sleep on their couch, fed me dinner and allowed me to use their shower and internet. It is so nice to know that I have friends that treat me like family.

 

Furry Friends!

 webmail-motivated-fitness-4

It is impossible to be in a bad mood when there is a four-legged friend around that just wants to lick you and cuddle with you. Dogs are amazing creatures and I love that people trust me to care for their animals while they are away. This past week I have had some fun and entertaining times with Buster and I have many more dog sitting gigs booked through the end of the year. Dogs make me laugh and feel loved.

 

Healthy Food

 webmail-motivated-fitness-6

I will never take a refrigerator and freezer for granted again!

This is the first week in months that I was able to use a full kitchen, prep food and make my morning shake. In my last place, I had no room in the freezer for an ice cube tray. The refrigerator was packed with no room to spare and I settled for eating out which eventually led to poor food choices.

 

I took 3 days this week to complete the 3-Day Refresh program to help get my digestive system back on track. I feel good and being able to have my Shakeology daily has vastly improved my energy level.

 

My new roommate is also very health conscious and I am hopeful that we can prep some meals together.

 

Podcasts

 

You need to strengthen your mind just like you need to strengthen your muscles. I do my best to get in 30 minutes of personal development a day. When I do, I am much more prepared for what ever lies ahead. I am focused and clear about my goals and my purpose.

I have subscribed to many podcasts and have a lot of catching up to do. Recently on my commute I have been listening to my friend and colleague Trish Blackwell’s Confidence On The Go podcast. I have admired Trish for many years and was finally able to meet her in person last year after many e-mails and messages exchanged the years prior. Her authenticity and passion for helping people feel and achieve their best selves is admirable. Her tone and approach to her craft leaves you feeling invigorated and empowered.

The episode that really spoke to me recently was Overcoming Compassion Fatigue. I think any business owner or person who works in an industry that relies heavily on YOU serving and leading people on a daily basis should tune into this episode. I highly recommend you check out her podcast that she updates every Tuesday. You will not be disappointed.

See you next week!

Wishing you a Healthier Ever After

 

 

We Live In A World Looking For A Quick Fix

e2b183dc048f7e905be61c9e10164070

 

I could go on and on about this topic but today a colleague share a brilliant post based on an article that was just published.

We live in a world with no patience and that lacks compassion on many levels. We don’t want to take the time to understand the problems we face and are too wrapped up in the day to day to realize the impact our daily activities will have on our future.

Recently there was an article published about an FDA approved system to help end obesity.

PLease read what Molly Pappas from Strong Girl Fitness has to say about this shocking ‘solution.’

Thai Tomato Soup

This recipe is from my Healthy Ever After: Fresh Start recipe book! For more info on the program click here

 

webmail.motivated-fitness-1

INGREDIENTS:

  • 2 cups grape or cherry tomatoes
  • 2 tbsp extra-virgin coconut oil
  • 2 tbsp trimmed and finely chopped fresh lemongrass or 2 tsp fresh lemon juice (TIP: When working with lemongrass, trim ends then remove fibrous outer layers prior to chopping.)
  • 1 tbsp fresh lime juice
  • 2 tsp minced fresh ginger
  • 1 clove garlic, minced
  • 1 tsp sea salt
  • 1 tsp thinly sliced fresh basil leaves, optional
  • 2 cups boiled water, divided

INSTRUCTIONS:

In a blender, combine tomatoes, 1 cup water, oil, lemongrass, lime juice, ginger, garlic and salt. Blend until smooth. Add an additional 1 cup water and blend to combine. Divide soup among serving bowls. Top with basil, heat more if desired.

Do Yourself This ONE Favor…

webmail.motivated-fitness

Yes PLEASE!!! Health is not a number on a scale or what size you wear. It’s not about hopping on the latest
fitness trend or diet fad. Health is about being strong in mind, body and soul which all stems
from daily healthy habits.

When adopting a healthy life, don’t consider it as a reduction, instead think of it as an addition. What can you ADD to your life that will enhance your health and well being? What daily habits can you incorporate that will improve the health of your loved ones? Think of all those little eyes watching you. How can you ADD more value to their quality of life.

This January I will be hosting a FREE webinar to teach you some simple tools to incorporate healthy habits and what to do when you struggle with the old habits. Change isn’t easy but is the only constant thing in life. Together we will address roadblocks, mindset and define our ideal state of being.

If you are interested in making lasting changes please click here.

 

Bacon Brussel Sprout Skewers

I love BACON! I mean, who doesn’t right?

This Paleo friendly dish makes a great appetizer or compliments a side dish of your choice for a well rounded meal. There are different versions of this so feel free to play around with the flavoring and spices.

webmail.motivated-fitness

 

 

Ingredients (makes 2 servings)

4 strips of bacon

10-16 brussel sprouts (depending on size)

1 teaspoon of ghee or coconut oil

1 teaspoon of garlic powder

1 teaspoon of Trader Joe’s 21 Season Salute

1/4 teaspoon of sea salt

wooden skewers

Directions

  1. Cut each strip of bacon in half lengthwise. In a frying pan on medium heat, cook the bacon until it’s partially cooked but still soft and pliable. (If you overcook the bacon, it will be difficult to weave it onto the skewer.) Remove the bacon from the pan, and set it aside. Remove most of the bacon grease from the pan, leaving just enough to coat it.
  2. Cut the brussels sprouts in half lengthwise. Add the sprouts, ghee, garlic powder, 21 season salute and sea salt to the frying pan. Sauté on medium heat until the sprouts are tender and browned.
  3. Preheat the oven to 375ºF.
  4. Thread 1 end of the bacon onto the end of a skewer. Add a brussels sprout slice, and weave the bacon around the sprout and back through the skewer, creating a wave pattern between the sprouts. Move the bacon and the sprout down the skewer, and repeat this process 2-3 more times for each skewer.
  5. Bake the skewers in a baking pan for 5-10 minutes, or until the bacon is fully cooked.

ENJOY!

Sizzling Summer Healthy Cocktails

Mint Lime-aid

 

Sparkling Mont Lime-aid

Ingredients

  • 1/2 cup freshly squeezed lime juice
  • 1/2 cup fresh mint leaves, loosely packed
  • 2 cups seltzer water
  • 1 cup ice

Directions

Add the first 3 ingredients to a pitcher, stir to combine. Optional: add slices of lime and stevia.

 

 

Orange Hydrate

Make your own recovery drink!

7a29aa7c1bd9696e9b143661558dfd85

Ingredients

  • 1 quart of water
  • 1/2 teaspoon of Sea salt
  • 2 Tbsp of organic raw honey
  • 1 pint organic orange juice
  • Juice from one lemon

Directions

Heat 1/2 cup of the water to boiling, remove from heat, add honey and sea salt, stir until dissolved. Add the remaining water to a pitcher, add the honey water, orange and lemon juice, stir to combine. Refrigerate until ready to drink.

 

Strawberry Shakeology Mojito

Trpoical-Mojito-e1333341595613-225x300

Ingredients

  • 1 serving of Tropical Strawberry Shakeology
  • 1 Tbsp. fresh lime
  • 2 Tbsp. chopped fresh mint leaves
  • 1 cup water

Directions

Add ice and the ingredients listed above into a blender. Mix in blender until creamy.

Cauliflower Pizza

Cauliflower Pizza Crust

 

Ingredients:

 

1 small-medium head of cauliflower or 3 cups of cauliflower florets, stems removed.

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp garlic powder

1/4 tsp red pepper flakes

1/4 cup organic, shredded mozzarella cheese

1 egg

 

Directions:

 

1.  Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded.

2.  Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.

3.  Preheat an oven to 450 degrees F.

4.  Stir ingredients into cauliflower until evenly incorporated and pour mixture into a pie pan; press and shape into a pizza crust.

5.  Bake in the preheated oven until lightly browned, about 15 minutes.