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.

 

Thai Tomato Soup

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

 

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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…

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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.

 

Keep It Simple Silly!

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It doesn’t matter if you are brand new to fitness, setting a new goal or just trying to get back on track. The key to success is consistency. It is the small simple habits performed day after day that lead to a compound effect over time. Have you ever heard of the K.I.S.S. principal? Keep It Simple Stupid however I prefer to use the word SILLY. The more you can simplify things the easier it will be to adhere to daily habits.

 

Here are some tips to help you remember this principal as you move forward in your journey.

 

Keep It Short

 

There is NO need to spend hours in the gym! We all have things to do, families to see, places to go and friends to catch up with. When done right, you can get a killer workout in just 10-30 minutes. In fact, that forces you to increase the intensity, reduce the down time between exercises, and eliminates the main excuse I have no time!

 

Invest In Yourself

 

I am not afraid to say it….money is a motivator. Think about it. How many times have you signed up for a FREE event and backed out at the last minute? Now compare that to the times you paid for an event. I bet the number is not as high, am I correct? Hiring a coach, trainer, nutritionist or life coach will help you get to where you want to go. Many people object because they don’t have money but will regularly spend $5 a day on Starbucks or at Happy Hours. Basically, by not investing yourself you are really saying that YOU are not worth it.

 

What cost would you put on a healthy life?

 

 

Start Early

 

Sure, it sucks when the alarm is going off before the sun comes up and everyone else is asleep. But that is also the beauty of it! It is the perfect time to get your workout in before the kids are awake, work spirals out of control or you get a tempting dinner invitation. Get it done before your body knows what is going on. It works. Try it two times a week to start and as you get used to that, gradually add on additional morning workouts. (KISS)

 

Socialize

 

Grab a friend. Heck, grab a group of friends, join a boot camp, training club or anything else that brings a community feel to fitness. This will help you stay accountable because you will not want to let others down by being a no-show. It will also increase intensity by providing a little healthy competition. Being a part of a group or having a workout buddy will help you stay true to your goals. They will lift you up when you are down and push you forward when you can push harder.

 

 

So there you have it. Pretty simple but not always easy. Start small, stay consistent and Keep It Simple Silly!

Wishing you a HEALTHY EVER AFTER!

 

~ Tiffany G.

 

 

 

Are BUSY being BUSY? (Part 1)

You are never too busy for what you make a priority!

Bam. I said it.

This day and age we live in a society that is addicted to being busy. We are running errands, going out to dinner with phones in out hands checking emails, texting others and updating FB statuses. Why? Because most people don’t take the time to think about the things they value most (i.e. family, relationships, health, downtime) before taking on other commitments and in turn those are the things that end up on the back burner. We get caught up in a rat race until we eventfully fall off the track.

I want you to grab a pen and paper and write down what your top 3 priorities are in your life.  What is it that you value most? These are the things that are the most important to you. They are non-negotiable.

Now I want you to take a look at your calendar and see how much time you are devoting to these things each day and each week.  Does it add up? If so great, but I am pretty sure for most people reading this it may be pretty eye opening. Where are you really spending most of your time?

In my 10 year career as a fitness professional the most common and frustrating excuse is, “I don’t have time or I am just to busy.”  And this busyness doesn’t just lie in one not taking care of ones health and fitness. It carries over to family, to social circles and the need to feel that we have to do more so that we don’t let others down. Tell me, where do those “others” rank on your priority list?

When is enough…enough?

The most important thing I learned when starting my own business was that a jack-of-all-trades is broke. Basically you can’t do everything and you can’t be everything to everyone. Pick what you value most, dedicate the majority of your time in those areas and don’t settle for mediocrity. Be world class in what you choose to do.

If spending more time with your kids is important to you, limit the number of extra projects you take on and schedule more hours in the week to spend with them. If your health and fitness is important to you, treat your workouts as if they were doctors’ appointments. If you feel you need more time to yourself, write in your calendar “date with yourself” on a weekly basis. Remember, these appointments are non negotiable. Don’t erase, delete or blow them off.  Everything else you take on has to fit around these appointments.

Failure to prioritize the things you value most in LIFE will leave you resentful and always feeling behind on what it is your are trying to achieve in LIFE. Learn to LIVE the LIFE you LOVE.

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.

BE IT

WOW!!!
One year ago my life was completely different.  The past few days I have been working on my Annual Road Map for my Mastermind Group and also looking over the intentions I had set for myself in 2013.  To say the least, 2013 didn’t go as I had planned. In fact it was one of the most challenging years of my life. And while there are many moments I cherish and many moments I never want to relive, most importantly there were valuable lessons that I learned.

I learned to speak up for myself and stand my ground. For some people it was threatening when in reality I was just not going to continue on being the passive girl who let people push her around. I owned the fact that I am a woman, a caretaker a business owner, a friend, a daughter, and a successful entrepreneur. I am not going to go into all my lessons here, I am saving that for my book, but I will be updating my blog with lessons I have learned through out my life and hopefully they will be inspiring ore something you can relate to.  I haven’t updated my blog in a while and I don’t  know where this is going to take me but I just know that I have a story I need to tell.

One of the biggest lessons I learned can’t necessarily be summed up into one simple statement. This past year I had to say good-bye to my mom. It is something we all experience at some point but you are never truly prepared for it. When my mother made the decision to discontinue her chemo treatments I remember my friend Maria writing to me and saying “I was there to help my grandmother pass on and it was one of the most beautiful things I have ever experienced.” I didn’t get it at the time. I was happy to be there for my mom although it was one of the most challenging things I have ever gone through. I found that the beauty in the experience lied in the those small simple moments with her. There were late nights watching TV when she was too scared to sleep and it was just she and I. The moments her friends came to visit and brought a smile to her face. I reconnected with old friends and gained new ones from my moms youth. I moved back into my childhood home and have a new found appreciation for the small beach town I grew up in. I learned to see the beauty in the simple things in life.

I don’t want to live a life with any regrets but if there is one thing I wish I could have changed about 2013 that would be to set more boundaries.  Moving forward in 2014 I am making myself a priority and I am protecting my space.  I am going to try new activities and possibly get back into boxing and paddle boarding. I will take more vacations and spend more time with friends.  I am FOCUSED and COMMITED to live the life I encourage my clients to live.

My theme for 2014 is to BE IT!

Believe in my goals and don’t let anything or anyone stand in my way

Enthusiastic about everything I set out to do.

Inspire. Share my story, share my journey and help people become their personal best.

Trust my gut!!!