Baby Frittatas

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Eat Healthy

 on the go...

 

  • Prep 10 min 
  • Cook 25 min

  • Ready In 35 m

Ingredients

  • cooking spray
  • 1 tablespoon olive oil
  • 1 cup chopped fresh asparagus
  • 1/4 cup chopped green/red/yellow bell pepper
  • 6 eggs
  • 1 chopped grilled chicken breast 
  • 1/8 teaspoon ground black pepper
  • 1 cup chopped spring mix lettuce
  • 1-2 roma tomatos sliced

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with cooking spray.
  2. Heat olive oil in a skillet over medium heat; cook and stir asparagus, bell pepper, and onion in the hot oil until softened, 5 to 10 minutes.
  3. Whisk eggs and black pepper together in a bowl. Mix cooked vegetables and grilled chicken into egg mixture.
  4. Spoon about 1/4 cup mixture into each muffin cup. Place one piece of sliced roma tomato on each filled muffin cup. 
  5. Bake in the preheated oven until frittatas are set in the middle and lightly browned, about 20 minutes.

My Little Dove

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Peace.

 

Love. 

 

Hope.

 

and one sweet dove...

Yesterday morning, I went for my typical run around 8:15 am. I was gone 1 hour and 30 minutes. When I arrived, I found a dove nesting on my car. She had been working hard while I was gone bringing sticks in and building her home. As if this wasn't crazy enough, she let me video record her, take several photos, and gather a few people around to watch her. She wasn't frightened and never fled. If you look closely at my photo you can see her bed of sticks. I have never seen anything like this nor had the people who gathered around to watch. Sadly all of her hard work went home with me.

Everything but the Kitchen Sink...

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Everything but the Kitchen Sink Hash... 

Pre-prep your veggies and meat over the weekend when you have more time. During your hectic week, simply combine with eggs  for a quick wholesome breakfast, lunch, or dinner!

Last night my daughter and I headed home from her track practice and my Ironman training run. Of course we were tired and ready to refuel as soon as we walked in the door. It was late, so I preferred something quick that didn't require a lot of clean up.

Fortunately, I had pre-prepped roasted peppers and sweet potatoes earlier in the week. Also, my husband had made turkey burger with a yummy spicy taco seasoning that was waiting for us on the stove. We are huge fans of chorizo but sometimes the grease is a bit much for me and my stomach. This seasoned turkey burger offers a great substitution for a little kick and texture.

Enjoy! 

Ingredients

*I recommend cooking up extra of everything and portioning it out when combining it for a meal.   This will give you on-the-go meals for the   week.

  • Eggs (for the meal 2 egg white and 1 whole egg)
  • 2 Red, 2 yellow, 2 orange, and 2 green peppers 
  • 3 Sweet potatoes 
  • Ground turkey burger
  • Taco Seasoning
  • *I prefer roasting my veggies in an iron skillet, if you have one, for the best flavor. 

Instructions

  1. Wash, scrub and dry your potatoes.
  2. Cut potatoes in half lengthwise and then cut those halves into 5-6 strips. 
  3. To make them really crispy cut those strips into pretty small chunks.
  4. Add 1 TB of oil to coat.
  5. Add coated sweet potatoes to your iron skillet. 
  6. Fry over the stovetop for a few minutes until slightly brown
  7. Place in the oven at 450 degrees for Aprox. 20-25 mins. or until cooked through. 
  8. Repeat this same process for peppers. 
  9. Scramble and cook your eggs
  10. Add in 1/2 cup of potato, 1 cup of peppers, 1/4 c of turkey burger

 

Log Cabin Overnight Oats

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Spring break has ended and we enjoyed some time away at the 100 Acre Log Cabin, in Morgantown, IN, not too far from Nashville, IN. We love to disconnect for a while to play games, talk, and spend a little quality time together. 

We ended up packing most of our food so that we could stay in and relax with our good friends that came along with us. I have been prepping my weekly oatmeal bowls for some time now, but recently switched to using mason jars. This was a fantastic idea for this trip! This may work well when I travel for my races too.  

One of the oatmeal mixes was French Toast Oats. It is SO good, that I am sharing it. I located this recipe on Pinterest at Smart Little Cookie

I have made a few minor changes (noted in parentheses below) and gave them a new name, "Log Cabin" Overnight Oats. :) You may find the consistency a little thick (I compare it to cookie dough so I like it) but you could always heat it up and add a little more almond milk to thin it out. Simply add all of the ingredients to a 10oz mason jar and let it sit overnight.  Enjoy!

                       LOG CABIN OVERNIGHT OATS                                       

100 Acre Log Cabin, Morgantown, Indianan     Spring Break 2018

100 Acre Log Cabin, Morgantown, Indianan     Spring Break 2018

1 cup quick cut oats (old fashioned oats)

1 scoop vanilla protein powder (vanilla flavored Vega Protein & Greens)

1 tablespoon chia seeds

1/2 teaspoon ground cinnamon

2 tablespoons maple syrup ( 1/4 cup fresh fruit)

1 teaspoon vanilla

1 cup almond milk (unsweetened vanilla)

                                                                                  whipped cream for topping (none)

 

Everyday Oatmeal Bowls

This one is for my clients who have asked about my everyday oatmeal bowls. 

Fill a few bowls for the week with the following and let sit. In the morning, heat up for 2 minutes, add unsweetened vanilla almond milk to taste. If I am really hungry or have had a good morning training session, I will add 1T of Vega Protein Powder when I add the almond milk. 

1/2 cup old fashioned oats

1/2 cup of water

1/4 c of blueberries, I also like peaches, mangos, strawberries, or a mix

1 T flaxseed

A LOT of ground cinnamon :)

 

Drinks vs. Donuts

It's been a long day...

Most weekends our Saturday morning breakfast treat includes a doughnut from Titus Bakery in Westfield, IN. They are unbelievable and if you haven't tried their maple iced doughnut with real bacon then you are missing out. My favorite is the Peanut Butter Fluff Chocolate Iced Doughnut.   I also like to relax with a glass of wine or other cocktail over the weekend. Yes, I am normal and like to indulge occasionally despite what most people think. For me it's all about moderation. 

But what if you prefer a daily drink to take the edge off from a long day at work or with the kids?  I mean one glass of alcohol isn't that much, right? All you want is to relax. The quickest solution is to grab a drink but you don't want to over do it. You are making better food choices, exercising, and working on your better you. But right now, your "better you" includes a small drink. So how does this add up? Let's do a comparison. 

In a Men's Fitness or Health Magazine, I had seen a comparison of the amount of sugar in a glazed Dunkin' Donut to the amount of hidden sugar in our everyday foods like yogurt, ketchup, tomato sauce, etc.  I thought it might open our eyes to compare our drink calories to the calories in a glazed Dunkin' Donut. Sometimes we think that our grownup drinks don't add up to much but it's not very different than having a doughnut or two.I found the information below using the Lose It! App.

Glazed Dunkin' Donut: 260 calories, 12g sugar

Chili's Presidente Margarita 1 Serving: 240 calories, Sugars 19g

Mudslide Martini 5 oz.: 393 Calories 31.4g of sugar

Glass of Rumchata, Horchata Con Ron over Ice 3 oz: = 284 calories 20.2 sugars

Moscow Mule  6 oz: 120 calories 13g sugar

Red wine, Pinot 2 glasses: 240 calories 

Beer, Fat Tire 2 bottles: 320 calories

There are ways to manage your calorie intake. You can reduce the number of calories consumed with fewer ingredients. Avoid the sugary based drinks. Examples include long islands, pina coladas, mud slides, margaritas, etc. My favorite Rum Chata...not so great either (booo). Using soda water or diet coke can keep the calories down. It should be noted, the higher the proof the higher the calories and not all brands of liquor are created equal. When you go out to dinner try choosing one of the following in moderation, bread/chips, alcoholic beverage, or dessert. 

On a more serious note, be realistic in how much you are consuming during the week and why are you drinking. Masking your stress with alcohol only makes the stress dissipate briefly. It may be better to sit down and devise a plan to help you regulate and handle the stress and anxiety of life. Here is a very informative article on alcohol and health. Give it a read..Would I be healthier if I quit drinking?

Until next time...

 

 

ROAST BEEF TENDERLOIN with ROOT VEGETABLE HASH

My kids recently fell in love with the show, Master Chef Junior. My husband and I decided this would be a perfect time for our girls to learn a few things when it comes to cooking whole foods. They received the Master Chef Cookbook for Christmas and the first recipe that they chose is this ROAST BEEF TENDERLOIN with ROOT VEGETABLE HASH. It's wonderful! I love, love the hash. It would be great with egg only or salmon as well. Give it a try!

Roast Beef Tenderloin with Root Vegetable Hash

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The Rainbow Challenge

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The Rainbow

Challenge...

Tired of eating the same food over and over again? Maybe it's time to try something new, to add some color to your plate? This week when you head to the grocery store, decide on one, beautiful, and bright color of the rainbow as your focus. In the produce section of the store (not the candy aisle :^), try choosing vegetables and fruits of that particular color. Add these whole foods to your meals and look up different ways to cook them. Have fun with it! Below is one of my favorite recipes for asparagus...

  • Rinse asparagus
  • Cut off tough ends
  • Drizzle with 1 TB of vegetable or coconut oil
  • Sprinkle with thyme to taste (I like 1 to 2 TB)
  • Bake at 425 degrees for 20 minutes, reduce heat to 250 degrees for 10 more minutes
  • Enjoy!

Short Activity Breaks

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  Short activity

              breaks

 

                                             Great for the busy professional!

Prior to turning my love for health and nutrition into a career, I was in the same boat as the majority of you reading this blog. My day consisted of driving an hour to and from work, skipping work breaks, eating at my desk, to having dinner on the couch followed by a couple of hours of TV, and then bed.  Despite my marathon training, and my efforts to eat well, I could not maintain my ideal body weight for my age and height. It was affecting my training and my confidence. 

It didn't hit me until I changed careers and went from a desk all day to being on my feet, how little an hour of exercise each day helps if you are sitting or lying down for 80% of your day. Let's face it, we move very little daily. You might find that blocking out a whole hour for exercise is hard but breaking it up into small movements throughout the day is more manageable. Not only that, but anyone can do it, even a beginner. 

Here is an idea from the January 2018 Fitness Journal, "Move 3 for Every 30", by Len Kravitz, PhD.

3 for Every 30 Sample walking intervals

Examples:

1. 30/30 : 3 Rounds

This is 30 seconds of brisk walking and 30 seconds of recovery, perform 3 rounds

2. 15/15 : 6 Rounds

3. 45/45 : 2 Rounds

4. 8/12 : 9 Rounds

Another idea that I have incorporated and that has been successful with my clients is 4, 15 minute walk breaks. Some ideas for fitting it in are listed below. 

4 x 15

Examples: 

#1 Before work (before leaving the house or arrive to work early and walk the parking lot)

#2 Mid morning break/during lunch

#3 Mid afternoon break/after work before driving home

#4 After work (before or after dinner)

Don't wait, get moving today and check back for some easy body weight exercises for your office.