Have you ever been too hungry? Like over the top, watch out hungry?
I know I have.
What do you during those times?
Sad to say, I usually don't make the best choices when I am that hungry. If I'm at home, I usually pack my plate too high but eat it all anyway because I just couldn't stop. If I'm out and about....... watch out sugary treats......
This week, I did make better choices. I'm proud of myself. So besides telling us what you do when you get TOO hungry, let us know what you are proud of yourself for.
What is your body saying to you right now? The clock is saying noon, but my body is saying I'm still all set. No need for me to pick up the fork to eat yet. I'm not hungry yet.
How cool is that?
I had this shake for breakfast today at 8am. Its held off my hunger for 4 hours. Eating foods that will keep you full longer will help you manage your hunger. You'll soon be a Master at hunger management.
1/2 cup decaf coffee
1 1/2 cup of water
2 scoops of chocolate Ultimate Muscle Protein (UMP) powder
6 Tablespoons of flax meal (flax seed ground up in blender as I mixed the shake)
2 Tablespoons of coconut flour
Blended up and yummy
What are you going to eat in order to keep you satisfied longer?
To your best health,
We're continuing with my favorite cauliflower recipes! This one can be a side dish for any meal, or you can add a few eggs to it and make it your breakfast.
Cook the sausage in a skillet over a medium-high heat until crispy (about 10 minutes). Remove from the skillet and set aside. In the same skillet, add the cauliflower, garlic, and onion. Cook 2 to 3 minutes or until it starts to golden. Add the smoked paprika and season to taste with salt and pepper. Add the water. Cover the skillet and cook until the cauliflower is tender, about 5 minutes. Return the sausage to the skillet. Add the lemon juice and cook for another 2 minutes; then remove from the heat and sprinkle fresh parsley on top. Serve with eggs, or as a side for any meal.
Breakfast can be tough because so many times we are in a rush. Here are some ideas to help you make breakfast happen!
1. Cook eggs the night before. This is what Dean has for his breakfast each day. I precook his eggs, mixed veggies, a small container of salsa and black beans.
3. Grab and go breakfast - hard boiled eggs served with cut veggies
4. Lunch meat with salad – who says you can’t have it at breakfast?
6. Breakfast burritos
7. Cottage cheese and cut veggies
8. Protein icing - you’ll never be bored with breakfast after this one
9. The Breakfast Stack – a slice of ham, a slice of cheese, with a poached egg on top
10. The Wonder Bowl - cottage cheese and a scoop of UMP
11. Eggs in a Mug
14. Super Shakes
To your best health,
Crystal is a Rock Star at 6:15am Epsom. She sent me this recipe a while back and I wanted to share it with everyone.
For the chili:
Heat oil and garlic in a medium-sized pot. Add the sliced onions and sauté for about 5 minutes. Add in the chopped sausage. Cook until no longer pink. In a pan or in the oven, cook bacon until crispy and set aside. Add the diced tomatoes, tomato paste, chicken stock and spices to the pot and mix well. Add the spinach and bacon, reduce heat to a simmer.
For the poaches eggs:
Heat 3 cups water and add in a dash of vinegar. Crack 1 egg into a ramekin. Right before boiling, use a spoon and swirl the water. Drop the egg into the water (don't freak, it'll look a little crazy for a minute- trust me, Crystal is telling the truth). Carefully spoon out poached egg and serve over stew.
Crystal's notes: When it comes to the poached eggs, I make and store those separately from the chili. When I pack my lunch, I put one on top of the chili in my Pyrex. At work, I take out the egg while reheating the chili in the microwave. I add it back in and submerge it in the chili to warm it up without cooking.
Get ready for one delicious breakfast, lunch or dinner! That's the beauty of quiche, it works for any meal. This quiche is delicious and as a crust you won't feel guilty about.
Preheat your oven to 400 degrees.
Peel the sweet potato and slice it thinly into rounds about ⅛ inch thick for the bottom of your crust. For the sides of the crust, slice into semi circles. Grease a 9-inch pie dish with coconut oil, and, grease your sliced sweet potatoes lightly with coconut oil as well as you arrange the crust in the dish. Overlapping a bit is fine, since the potatoes will shrink when roasted. Sprinkle the crust with a bit of sea salt, and roast in the preheated oven for 25-30 minutes, or until potatoes are soft and beginning to brown. Check them midway to make sure none are browning too quickly.
As the crust bakes, prepare the filling. Cook the bacon slices over med-high heat in a heavy skillet until crisp. Drain on paper towels and set aside, reserving the rendered fat in the pan. Add the chopped Brussels sprouts to the skillet and cook, stirring until they begin to soften. Add the diced onion and continue to cook for another minute until softened. Once the Brussels sprouts and onion are soft, add the diced sausage link to the pan and cook, stirring, for another minute to brown a bit. Remove from heat, then crumble the cooked bacon and add to the skillet. Stir to combine. Once the crust has baked, pour the entire Brussels sprouts mixture into the crust evenly.
In a large bowl, whisk together the eggs, coconut milk, salt, pepper, and garlic powder if using. Carefully pour the egg mixture over the Brussels sprouts mixture evenly - it will spread throughout the dish, which is fine, since the eggs will "fill in" any empty spaces between the sweet potatoes.
Lower the oven temperature to 375 degrees, and bake the quiche for about 25 minutes, until the edges begin to turn golden brown and the middle has just set. My sweet potatoes did not overly brown, but if yours begin to just cover the top with foil as it bakes. After removing from oven, let the quiche sit for at least 10-15 minutes before slicing to serve (this helps it to "set" more for easy serving). Store leftovers in the refrigerator for up to 3 days. Enjoy!
Our S3 reveal party was a wonderful time of celebrating all the work and effort that went into 39 days of focusing on nutrition. It is all about the food. Food should be enjoyed. With these recipes, you can jump start your way to better health.
Grease 13x9 inch pan with coconut oil.
Onion Pepper Mushroom Omelet –
Use all frozen veggies, add those to the pan first, next add sausage and mix gently, pour eggs on top and bake about an hour or until set.
Onion Pepper and Spinach Omelet –
Use all frozen veggies, then add sausage pour on eggs last and bake until set.
Onion Mixed Peppers Broccoli Omelet –
Love those frozen veggies – one bag of each, add in sausage and pour eggs over. Bake for about an hour.
Onion Mixed Peppers Asparagus Omelet –
Add all the veggies to the pan, then add sausage and pour eggs over it all. Bake for about an hour.
Want to make a smaller batch?
Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
Beat the eggs in a bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.
Chicken Salad with Cucumber & Melon
Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar. Shake to combine. Mix everything else into a large bowl. Drizzle with dressing and toss ingredients to coat everything.
You can also find the Breakfast Salad recipe right here!
For my Dad’s entire career, he brought the same lunch to work with him. In fact, I watched him each night make his lunch to take with him in the morning. One of the easiest ways to plan a meal is to keep that meal the same each day.
My Dad figured this out and it became a normal routine. Laurie from 6pm has found a similar pattern with her breakfast meal. She can plan her meal, shop for her food, and prep it with ease because she has done it so many times. What can you do to make one of your meals easier? It might not be the entire meal on repeat every time, but what about always planning on a salad at dinner? Would that make your meal time easier?
Laurie’s Keep It Simple Breakfast
Mix everything in a bowl to combine. It’s that simple.
Rockstar Doreen shared this new breakfast hash recipe with me, and let me tell you - it is great! You will love it. It's easy to make, super filling and great for any meal or leftovers. I topped it with eggs for breakfast.
Sausage, Sweet Potato & Veggie Skillet
Preheat oven to 450 degrees and toss sweet potatoes and Brussels sprouts with 1 tablespoon cooking fat, sea salt and pepper. Line a large baking sheet with parchment paper and spread the potatoes and Brussels sprouts out evenly.
Bake sweet potatoes and Brussels sprouts for 20 to 30 minutes, or until potatoes and sprouts are soft and browning.
While potatoes and sprouts are baking, heat a large skillet over medium heat and add remaining cooking fat. Add the onions and stir, cooking until translucent and soft, then add garlic and red pepper and sprinkle with salt. Remove from pan.
Add sausage to the skillet and cook until brown and crisp, then remove from heat. Combine onions, peppers and sausage back into the skillet, sprinkle with crushed red pepper and stir. Cook until everything is heated through again.
Remove potatoes and sprouts from onion and combine with sausage mixture to serve. It goes great with fried eggs too! Save leftovers and reheat in oven, microwave or skillet.
This is a hit at my house with my kids and it’s also a hit for me as it’s so quick to prepare. In fact, I prepare it the night before, and then pull the crockpot out of the refrigerator at 4:30am. Its ready to eat when I am. It’s a great medley of sweet potatoes, scrambled eggs, veggies, and bacon – all in one.
Healthy Crockpot Breakfast Casserole
by Coach Nancy
In a medium bowl, whisk together eggs, mustard, garlic salt, salt and pepper. Set aside.
Lightly grease the bottom of the crockpot. Place half the potatoes on the bottom. Layer with half the bacon, onion, bell peppers, and broccoli. Add the other half of the potatoes, then top with the rest of the veggies. Pour the egg mixture on top. Cover and cook for 4 hours on low. Serve it hot!
Quick tip: Riced sweet potatoes and broccoli can be used. Frozen pepper and onion make for a faster prep time as well.
Homemade Breakfast Sausage
by Coach Nancy
Preheat oven to 350 degrees.
Mix everything together in a large bowl, using your hands will work best. Form into even sized patties. You’ll be able to get 6 to 8 patties. Cook in oven for 15 minutes or until no longer pink inside. Serve hot.
Make ahead tip: This recipe works great to cook the patties and freeze, then reheat the sausage when you need them. Just remove from freezer, place in a medium-hot pan for 3 minutes until heated all the way through. Or microwave for just under a minute.