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What I Never Leave Home Without

When I am dashing out the door- to run errands, attend a social event, zip to the grocery store or even head out of town- there are 2 things I never leave home without… a healthy snack and my water bottle.  Like, never!  There have been several times I left my phone, but I guarantee there was a snack in my purse and a water bottle in my car cup holder!  Seriously.

 

 

Ask a friend or family member and they will attest to this.  I wasn’t even aware of my fixed routine until I heard a family member crack a joke that I ‘always have a snack.’  I had earned a reputation and I didn’t even know it!

 

Why is bringing along a healthy snack this such a priority?!  Simply, I don’t like to be out of the house and hungry.  I mean, do you?

 

Our bodies are complex but there are many systems that work fairly systematically.  After eating a balanced healthy meal, we should feel energized and nourished for about 3-5 hours.  But, after that, we have to refuel.  That’s how it works.  Everyday.  365 days a year.  

 

Predictable.

 

There are a variety of snacks I enjoy when I am at home like yogurt and cottage cheese with fruit that are quite filling and fuel me until my next meal. But, those snacks are not very portable or errand friendly.  Sometimes, I need a bar or packaged snack to throw in my purse (or diaper bag) when I am out.  I don’t want to grab a lunch box and ice pack to keep a snack cold.  I just want something I can grab on the run.

 

 

But are there any packaged snacks that are actually good for you? With the clean eating craze in full force, many people are trying to steer clear of packaged foods, but not everything in a package is bad!  In addition, pre-packaged, pre-portioned foods can save us headaches from spills, help us eat the right size portion, and reduce time it takes to prepare and package ourselves.  Reading labels, choosing minimally processed foods and purchasing items that fit with your health goals is key.  There are dozens of snack options in the grocery store, but which one is the right one?

 

One company is trying to take away the guesswork and make your life easier.  Bright Snack is one solution and you don’t even have to drive to the store to get it.  This healthy snack subscription box is filled with Dietitian approved snacks and arrives at your door as frequent or infrequent as you want.  Bright Snack recently sent me 2 of their 6 different snack boxes to sample, Healthy Lifestyle and Low Carb.  

 

This post is sponsored by Bright Snack, although the opinions are completely my own.

 

Each snack box is designed to meet your unique nutritional needs. A Registered Dietitian helped create each box of appropriate snacks to fit within 5 categories:

 

Low Carb— all snacks are 10 grams carbohydrate or less (which also means low sugar)

Low to Moderate Carb + High Protein— 5-22 grams carbohydrate; 8-20 grams protein

Heart Health—  low saturated fat, sodium and cholesterol; excellent source of fiber; good source of potassium

Healthy Lifestyle— balance of protein, healthy fats and complex carbohydrates to keep you full and energized through the day; includes variety of grains, nuts and legumes

Vegan— Nut and legume based proteins; good to excellent source of iron (10-20%); helps meet dietary needs without compromising values.

 

And… there is even a subscription box with snacks just for kids! Some of the kid friendly snacks include mini snack bars as well as individual bags of pumpkin seeds and dry roasted edamame, perfect for packing in a lunch box!

 

Bright Snack makes this promise:

No artificial Sweeteners

No Soy Protein Isolate

 

Essentially, Bright Snack has researched and read the labels for you so that you can feel good about grabbing a snack on-the-go and know that it won’t sabotage your health goals.  Because there are no artificial sweeteners, some of the snacks do contain sources of sugar including honey, organic sugar, coconut nectar, fruit purees/juice.  

 

After sampling many of the snacks in the subscription boxes these were a few of my Pros and Need-to-Knows:

 

Low Carb Box

Pros

  • While the packages of nuts are 250 calories, all the other snacks are moderate in calories between 90-170 calories, which for most individuals is an appropriate range to curb the hunger without over-consuming calories.

  • All the snacks are low in added sugars- yay!

  • Clean and simple ingredient list for ALL the snacks!

  • The Rise bars have 5 ingredients or less!  Few bars can boast such a clean ingredient list!

Need-to-Know

  • To keep your snack calories to 200 or less, eat ½ the bag of almonds with a small fruit- easy and portable!

 

Healthy Lifestyle Box

Pros

  • This box provides a great selection and variety of snacks- you won’t get bored with the snacks and flavors that arrive!

  • Loved the variety of flavors of the bars!  They weren’t all chocolate and had a diverse flavor selection.

Need-to-Know

  • About half of the snacks are high in calories (250-310), which for many people (myself included) is not a snack but a small meal.  I would eat half of the serving along with a small fruit or handful of veggies for a satisfying snack.  

  • If your morning is crazy full and it is difficult to take a few minutes to eat, one of the higher calorie bars may be a perfect breakfast for you.  

  • Many of the snacks, even the nuts, contain a significant amount of sugar.  While this can certainly make for a tasty snack, I generally like to keep the added sugars in my diet lower, if possible.  However, if you are an athlete (or very active), this calorie and carbohydrate level may be perfect after a hard training session.  

 Our Favorite Snacks in the Boxes

Nii Bars (lifestyle box)- they had a great texture and didn’t taste too sweet.  

Pumpkin seeds (both boxes)- my husband really enjoyed these in his lunch box for a mid-AM snack.

Mini Rise Bars (low carb box)- these were the perfect size when you just need a little “something” but don’t want to fill up; at around 100 calories, they would also be a sweet end to your meal.

 

  

After tasting the snacks and reviewing the nutrition information for each of the pre-portioned snacks, I believe that the Low Carb box is the BEST option for those that are trying to lose weight or manage weight keeping calories, carbs and sugar in check.

 

However, the Healthy Lifestyle box OR Low-Moderate Carb + High Protein Box, may be a good option for very active individuals who may need a bit more carbohydrate/sugar and calories to fuel a workout.  

 

Maybe you looking for some easy and nutritious portable snacks that travel well.

OR

Maybe you are simply getting bored with your current snacks and want something interesting to liven up your eating plan.

OR

Maybe you are weary of purchasing those faux “health bars”, “fiber bars” and “energy snacks” at the grocery store, and just want a convenient snack that won’t sabotage your health goals.

OR

Maybe you value the convenience of having healthy snacks delivered right to your doorstep.

 

Bright Snack may have a box that works perfectly with your specific health goals.  To read about each box, the snacks included and the also view ALL the nutrition information, click here to find out more.  

 

Don’t run out the door unprepared.  Earn a reputation for yourself! Become intentional about what you are feeding your body, breakfast, lunch, dinner AND SNACKS.  

  

TRUTH: The wise man looks ahead.

Proverbs 14:8a (TLB) Disclosure: Although this post is sponsored, the opinions are completely my own. 

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Hearty Beef and Bean Pumpkin Chili

“It’s the most wonderful time of the year!”  After busy days of shopping, preparing, partying and merriment, there are those nights when you just want to get cozy on the couch, stare into a blazing fire and enjoy a steaming hot bowl of comfort food.  Call me a crazy romantic, but this is what I dream of! After our busy weekend hunting for our voluptuous Fraser Fir Christmas tree, (we call her “Daphne”) and then decorating her until she glowed and sparkled, along with volunteering, housework, grocery shopping and food prep, I was ready for a relaxed evening with a few of my favorite things like yoga pants, snuggling, a warm fire, chili and a favorite Christmas movie (mine is White Christmas with Bing Crosby…absolutely love!!). If you need some inspiration for some yummy comfort food, I have a stellar recipe!

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Uncategorized

The Perfect Gifts for Those Who Plan to CRUSH Their 2017 Health Goals

For many, the beginning of the year marks a fresh start.  Don’t we all adore the idea of having a new beginning with renewed momentum to take action and put healthy practices into place that will help us WIN?!  Whether you or someone you love has identified some of these goals for 2017, this Gift Guide has the perfect ideas for you to give OR place on your own wish list!   

 

 

GOAL #1: Drink More Water

Water actually helps us eat less, maintain healthy looking skin, and keep our metabolism working well!  Most of us don’t drink enough, and in fact, the research shows that soda continues to remain a popular beverage.  But in the last decade, bottled water has surged and while we can consider this a huge win for health, it certainly takes a toll on our wallets and the environment.  These are a few gift ideas to help all of us drink more water.

 

Water Infuser Bottle and Pitcher

‘Water is boring’- that is one of the most common reasons I have heard from people who simply don’t want to drink it.  My solution?! Add some flavor!  Citrus, berries, mint leaves, extracts, the combinations are infinite!  A Water Infuser Bottle (or pitcher) is perfect for adding flavorful fruit or herbs without it clogging your straw or spout.  (However, if a traditional water bottle has a large opening, you can simply use this technique to flavor the water.)  

 

I have this Aqua Zinger Water Bottle and it works great.  Refill the water bottle several times during the day, shake and the flavor of the fruit or herbs continues to infuse into the water.  It holds 19oz and I also find that the straw helps me drink even more during the day.  An infuser bottle or pitcher are also great gift ideas for holiday gift exchanges at work, church, and community groups!

   

GOAL #2: Eat at Home More Often

Family dinner time is an amazing goal but busy schedules can make it a HUGE challenge!  Finding quick shortcuts that don’t sacrifice quality or flavor is absolutely essential.  Here are a few of my favorite gift ideas!

 

Subscription Meal Box

This is a super fun and practical way to get a home cooked dinner on the table several nights during the week.  There are many different services and some of the most popular include HelloFresh, and BlueApron. These services send a refrigerated box directly to your doorstep with properly measured ingredients, recipe cards, and cooking tips.  It is a no-brainer and can really reduce the pressure of grocery shopping and meal planning for busy individuals… and who isn’t busy!?!  

 

This also helps the home cook reduce waste when we buy “interesting” ingredients and let them sit in our pantry or fridge for way too long.  The recipe cards have colorful pictures that walk you through each step in the recipe process making it as simple and easy as possible.  Some of the subscription plans may also accommodate for food allergies and specific dietary preferences.

 

A meal subscription box is the perfect gift to give a loved one or friend who wants to eat more fresh, unprocessed foods, enjoys eating a variety of meals, and doesn’t mind a few minutes of cooking.  Most of the plans offer discounts for the first box and gift certificates too for gift giving!  If you are at a loss for a gift idea, this one is definitely worth checking out!  

 

Look for my review of HelloFresh coming soon!!  BUT, if you just can’t wait, you can go ahead and check it out OR give to a friend for $35 off the first box by using the promo code FRESHFANSRD35.

 

Spiralizer

The spiralizer is trending and HOT right now.  Eat more veggies- no one can refute this one recommendation and a spiralizer will help you do that!  I promise!!  This gadget may seem like a “unitasker” tool, but on the contrary, some spiralizers, like the Paderno brand, can spiralize much more than zucchini… try potatoes, carrots, and beets!  And the great thing about spiralized veggies is they don’t take any longer to cook than pasta- often less time!  I have this small Kitchen Active Spiralizer which for an apartment kitchen, takes up little space and gets the job done.  It is perfect for right now, but I hope to add the Paderno World Cuisine Pro 4 Blade Spiralizer to my kitchen collection when I have a bit more cabinet space.  Also note, the small ones are unique stocking stuffers if you are trying to find something a bit out the ordinary.

  

GOAL #3: Become More Active

Most Americans agree that adding a bit more activity to the day has the power to transform health, energy and even self-esteem. Research certainly agrees!  But making it happen…that can be the challenge.  

 

These are a few tools to help the person who wants to “shake their groove thing” more frequently and needs some encouragement.

 

Activity Tracker

Nothing has been as instrumental in helping me get up and move as having an activity tracker!  As someone who has always exercised, I assumed I was always getting my 10,000+ steps per day, but not until I began monitoring it did I realize how inactive I can be during the day, especially when sitting at a computer.  My FitBit Charge HR has truly transformed my everyday activity level and I have many friends and family members who would give a similar testament.  If you know someone who has a goal to become more active or wants to do a better job with being consistent, an activity tracker is a stellar gift!

 

 

Conformable Earbuds

Most of us like to listen to music or podcasts during a walk, jog or exercise routine, but how annoying is it when the earbuds keep jiggling loose and falling out of your ears!!  Agh!!  From my conversations this is a pretty common issue with earbuds which is why I love these MEE M6 Earphones. They have memory wire that allows them to mold and conform around your ear so that they stay on, especially when jogging or doing a lot of fast movement.  If you have ever struggled with finding the right pair, then do you yourself and a friend a favor and buy a pair for both of you!   

  

GOAL #4: Add Strength Training to Exercise Routine

The idea that one needs a gym membership to begin strength training is bogus.  A gym membership could be an ideal gift for some, especially those that want a fitness environment and desire to join a community of like-minded people.  But, it is not absolutely necessary.  Time is precious, even the time that it takes just to get to the gym is valuable.  

 

GOOD NEWS… with a few useful tools at home, anyone can get a tremendous workout and begin noticing results within weeks, if not days! 

 

Dumbbells

A variety of 2 or 3 different weighted dumbbells can work every muscle group from shoulders, arms, glutes, legs and everything inbetween.  I have found that the metal weights (like these) slip in my hands when they get sweaty during a workout, so I prefer neoprene coated weights for improved grip.  Almost all basic strength training workouts for women can be completed with a combination of 8-10#, 4-6# and 2-3#weights.  For those that want a less obtrusive strength training tool, consider an exercise band– these are great to pack in a suitcase for travel and can be used in place of dumbbells in a toning workout.

 

 

Strength Training Workout DVDs

There are hundreds of dvds and online programs out there but which one is the right one for your special someone?  Well, I have tried dozens of workouts and have very specific criteria for those that make my “A” list. Right now, my current favorite is Jessica Smith.  Her workouts are perfect for the women of a variety of ages and fitness levels.  Every routine I have completed with her is filled with encouragement and even a bit of fun.  

 

She gives great instruction for how to modify moves for different levels of fitness- if you want to make it harder, she shows you how, but she also shares how to lighten it up for those who are just beginning.  Her workout dvd, Walk Strong, Boost Metabolism + Muscle, is the perfect gift idea for any woman who wants to take action to tone, strengthen muscles, improve bone health and just wants to feel more fit!

  

During the holidays, it is so much fun to give gifts with meaning and thought.  As you continue to make your list and check it twice, check out some of these fun and practical ideas that will inspire, motivate and help us CRUSH OUR HEALTH GOALS IN 2017!

 

 

TRUTH: A gift opens the way and ushers the giver into the presence of the great.

Proverbs 18:16 (NIV)  

Disclosure: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

 

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Recipes

Berry Vanilla Baked Oatmeal

Ready for a recipe that with tantalize your taste buds and leave you satisfied for hours?  This is the one!  

 

While we were out of town for Thanksgiving holidays, my sister-in-law made this delicious Berry Vanilla Baked Oatmeal recipe for Saturday morning brunch.  She has made it one other time for us and I adored it so this time I had to get the recipe to share.  

 

This oatmeal bake is super simple and quite versatile.  She used blueberries and strawberries in the first bake she made us several months ago, but we both agreed that we liked the raspberry and blueberry combination even more this time.  My sister-in-law found it on Pinterest from Celebrating Sweets and has made a few modifications, specifically, replaced the maple syrup with stevia to reduced the total sugar and calories.

 

 

Oatmeal boasts and impressive nutrient composition full of complex carbohydrates, fiber, protein, B vitamins, manganese and more.  I find that oatmeal is one of the few breakfast foods that can actually keep me full for hours without the slightest bit of hunger.  But most importantly, this oatmeal bake tastes great with a pleasant vanilla flavor, chewy oats and soft, warm berries that burst in your mouth when you take a bite.  

 

If you are planning for house guests over the holidays, this is a perfect recipe to accompany your brunch.  Include these easy Egg Quiche Muffins, some fresh fruit, coffee and tea and you are set for an elegant yet simple meal. But, you don’t have to wait for an occasion to make this oatmeal bake… in fact, DON’T.  Go ahead and make on the weekend or your day off and eat throughout the week.  The leftovers are AH-MAZING warmed in the microwave for about 30 seconds and then topped with some cool low fat milk and chopped walnuts.

 

I really don’t think I can say enough….this recipe is FANTASTIC!  I ate it 2 days in a row and am planning to make it later this week.   

 

ENJOY- I know you will!!

 

  

Berry Vanilla Baked Oatmeal

 

Ingredients

3 cups rolled oats

1 ½ tsp baking powder

½ tsp salt

2 eggs, lightly beaten

2 ½ cups unsweetened coconut almond milk (or almond milk)

2 tsp vanilla extract

½ cup stevia baking blend

3 tbsp coconut butter (we used Nutiva Buttery Coconut Oil), melted

1 ½ cups fresh raspberries*

1 ½ cups fresh blueberries*

 

*Or, choose any combination of berries; frozen berries can be used as well

 

Directions

Preheat oven to 350 degrees.  Grease a 9×13 baking dish with non-stick cooking spray.  Combine the oats, salt and baking powder.  Place half of the oats mixture in the pan and then top with half of the berries, followed by the remainder of the oats.  In a medium bowl, combine the eggs, milk, vanilla, stevia and melted coconut butter.  Pour over the oats mixture, shaking the pan back and forth until the liquid settles.  Top with the remaining berries and bake for 30-40 minutes or until oats are tender and the mixture has set.  Remove from oven and serve warm with splash of milk or cool completely and store in refrigerator until ready to serve.

 

 

 

 

Serving Size: Makes 8 servings

 

Nutrition per Serving

Calories  223

Total Fat  10g

Cholesterol  47mg

Sodium  314mg

Carbohydrate  30g

Dietary Fiber  6g

Sugar  7g

Protein  6g

 

 

TRUTH: Let them give thanks to the LORD for his unfailing love and his wonderful deeds for mankind, for he satisfies the thirsty and fills the hungry with good things.

Psalm 107:8-9 

Disclosure: This post contains an affiliate link.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

 

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Memories Beyond the Dinner Table

I believe that food has a fascinating way of connecting us.  Sitting at the dinner table with friends, family, and maybe even some people we don’t even really know very well, we are able to share experiences, foods, memories, and laughter, intermingling our personalities, stories, beliefs and preferences all into beautifully woven art.

But food is not the only way memories are made.  In fact, most of my most cherished memories as a child, the traditions I adore, and the reflections I relive, are the ones outside the dinner table…

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Living with a Picky Eater: Another Angle

Have you ever wondered what goes through the mind of a picky eater? What makes them judge a food before they have tried it?!  Why does their stomach lurch just at the thought of a food?! What makes them open up to new flavors, tastes and food experiences? If you have ever wondered ‘What can I say, do, share, or encourage?’ with someone you know that has very selective and unique food preferences, you are not alone!

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Living with a Picky Eater: A Story of Hope

Green beans.  That is the only non-starchy vegetable that my husband ate when I married him 10 years ago.  Canned green beans, not fresh.  Really. While we were dating, he ate a lot of family meals at my house and gradually transitioned to eating more whole grains, beans, and unprocessed potatoes, but he refused to try any different vegetables.  That was just the way it was. My nutrition-loving self loved him anyway. He stole my heart and we married and moved 15 hours away from everything and everyone we knew.  Then, as our first year of marriage began to unfold, I realized the challenge before me.  It wasn’t like someone just pulled the rug out from under me, tumbling to the ground to realize my husband hated vegetables. Instead, it was like we stepped up to a game of tug-o-war and the tension built with every tug.

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Fitness

Adapting an Exercise Routine to Fit Your Life

Creating a workout routine sounds relatively simple.  You decide an activity you want to do, determine how long you want to do this activity, identify what days you will perform the activity and then POOF!!, you just do it. Right??  Well, I have found it is not always as easy as it sounds and the exercise plan, while necessary, doesn’t always work out. Imagine that, life happens!

 

Good intentions are fantastic but until they are executed, they are only an idea.  And, if that exercise idea simply sits in our head, it tends to cause guilt and condemnation about all that we should be doing.  It is actually quite frustrating and over time, can really begin to damage our confidence in following through on a heartfelt goal.  

 

We want to go on a walk, or attend the dance class with our friend or get to the gym for some weight lifting, but making it happen, well, that is a bit challenging, maybe even complicated.  Agree?

 

Three years ago I had a great exercise routine going for me. With consistency and energy, I invested 45-60 minutes, 5-6 days per week, including a variety of cardio and strength training.  It was really a highlight of my day, becoming the perfect way to shake off any stress and tension at the end of my day.  I even continued a modified version of my routine all through pregnancy, which really helped me stay energized, gain appropriate weight and balance my emotional well-being as I watched my body take on a shape it had never known.  

 

 

But after having my little girl, all of my good exercise plans were constantly interrupted.  They simply stayed “good intentions.”  For weeks and months I struggled with getting in even a15-30 minute workout.  With a daughter who only wanted to sleep on mommy and the rest of the time was eating, pooping or crying, it was a constant struggle to get away for a few minutes to invest in me.  I felt like I kept making plans only to meet opposition every day.  

 

Resistance.  It is downright aggravating!!  But not only that, it often wears down our determination, perseverance and desire.  Sometimes we give it power and instead of re-evaluating our plan, we just keep trying to defend the plan. We play the victim card, claiming that life is just not on our side and keeps throwing us curveballs that veer us off our predestined path.

 

But, maybe we need to ask if the plan is ineffective?  Maybe we need to find a way to re-work or redesign the plan to fit now.  For me, I kept looking for time away from my daughter to call it exercise.  Essentially, I had a definition in my mind of what exercise looked like for me that was based on my pre-baby routine and that is what I struggled to obtain.  My hour long walk trying to stroll her off to sleep didn’t pass my definition of exercise.  But the problem is that for many weeks, I tried to fit my current situation into my past plans.  It was actually quite crippling.  It prevented me from creatively thinking through other ways of exercising.  

 

That which I craved, ME time, was obsolete (at least for a season) and instead, I needed to think about how to reconfigure consistent workouts to include my daughter.  

 

  • I needed to redefine exercise for a postpartum mommy.  

  • I needed to acknowledge my efforts to move more.  

  • I needed to talk with my husband about feasible mommy time.  

 

Maybe a 30 minute solo work out wasn’t realistic for weekdays but maybe they were on weekends, when my husband was home.

 

I needed to adapt or I would stay in an uncomfortable place of guilt and angst.

 

Have you ever found yourself in a similar place?  Where you have an idea in your head but you can’tfind a way to execute it regularly?  It is no fun to feel like you are always struggling up the mountain never gaining momentum, rhythm or traction!

 

My exercise routine has changed SEVERAL times since having McKaela. Exercise does not look like it did 3 years ago and I don’t know if it ever will.  I have backed away from my old definitions of what exercise looks like and begun to adapt in each season.  What I have learned is that once I begin experiencing more and more resistance to following through with my current routine, I need to step back and evaluate my lifestyle, commitment, schedules and priorities.  Then I begin tweaking until I find a realistic “new” norm.

 

Change- love it or hate it…it is going to happen.  Once I stopped seeking and striving for what wasn’t working OR what used to work OR what worked for someone else, I began to embrace what I could do and became more clever in finding a solution that fits with my health values.

 

This isn’t about about giving ourselves an opportunity to allow busy lives to excuse us from intense or frequent exercise.  On the contrary!  It is about identifying roadblocks that halt our progress and aren’t going away.  They will continue to halt our progress.  So we need to find a new route, a detour- if you will, to the same destination- YOUR FITNESS GOALS.  

 

It is about considering activities, times, methods, and patterns that may or may not work within our lifestyle.  It is about re-designing, now and many times in the future, a workout pattern that will work for you, not against you.  

Many times I have felt like life was working against me, when in reality, I just needed to reclaim my time and reschedule it.  

 

Are you a square peg trying to fit yourself into the circular routine of yesterday?  Stop the struggle.  Enjoy the freedom to create an exercise routine that really works for you!  It doesn’t need to work for anyone else and no one knows exactly what will work for you EXCEPT YOU.  There is no guilt or shame if the routine that works for now isn’t the same as it was 2 years ago or even 2 months ago.  It’s OK.  Guilt will hang around as long as we let him.  Choose to adapt.  Toss out your old expectations.  Renew your mind and evaluate your plan.  

 

As you think through your old expectations and definitions and begin to brainstorm your new and fresh activity plan, I encourage you to write it down.  Research suggests that the simple actof writing down a plan or goals is a powerful step in making them happen.  It also serves as a written reminder of what you intend to do and can be physically modified to show a change in your plans.  It may help you troubleshoot and think through the potential hurdles so that you can maneuver around them instead of loose momentum when they show up.  Consider,

 

  • What will you do if an activity or meeting interferes with your work out?

  • What will you do if a person asks for your time or attention during exercise time?

  • What will you do if you are exhausted?

  • What will you do if you are traveling or out of your usual environment?

 

The dictionary defines adapt as “to adjust oneself to different conditions, environment, etc.”  It sounds easy but it means being thoughtful, intentional and flexible.  

 

Becoming willing to re-invent my schedule was a liberating change.  The once “morning exercise hater” now loves getting it done and out of the way before my daughter calls my name from her crib.  I run less and do a variety of aerobic and strength exercise more.  I focus on quality and intensity, not time.  Some days it is only 20 minutes and other days I get in a solid 45.  I stopped shaming myself for not following the dedicated, gym plan and started praising myself for moving my body in a way that promotes mobility, energy, and longevity.  

 

“Stick to your vision but adapt your plan.”- Brian Maggi

 

 

TRUTH: See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.

Isaiah 43:19 (NIV)

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Uncategorized

Recipe Blueprint: Egg Quiche Muffins

All for the cost of a dime, the “incredible edible egg” is packed with satisfying high-quality protein and over 13 vitamins and minerals.  These versatile little guys are perfect for breakfast, lunch, dinner, brunch, or snacks.  No longer are eggs demonized as harmful to our health.  On the contrary, research shows that the egg can actually become a consistent part of a healthy diet. Gone are the outdated recommendations to limit eggs.  

 

The 2015 Dietary Guidelines for Americans lifts the previous limit on dietary cholesterol, which encourages individuals to include a variety of lean and healthy protein choices, including eggs.

 

Whole eggs are nutrient rich but toss the yolk (which does contain the cholesterol and fat) and you toss out a lot of beneficial nutrients including,

 

  • Protein (yes, it is not all in the white!)

  • Vitamin D– beneficial for bone health, immune support and more!

  • Choline– a micronutrient involved in nerve function and cell membranes

  • Leutine and zeaxanthin– antioxidants that are connected to eye health

 

When making egg recipes, I believe that using a combination of whole eggs and egg whites is the perfect way to manage the fat and calories while not losing the integrity and flavor of the recipe.  The Egg Quiche Muffin Blueprint is a fantastic recipe to make on a weekend or day off and have available to warm up on a fast paced morning.  Add your favorite ingredient combinations and enjoy this satisfying quiche all in a portion controlled package.

  

Basic Egg Quiche Blueprint

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

  

Optional Add-Ins

½ cup shredded cheese

¼ cup crumbled feta cheese

4oz can mild (or spicy) green chili peppers

2 cups chopped, cooked vegetables- any kind (spinach, zucchini, broccoli, mushrooms, onions, peppers); roasted, grilled, sauteed, or steamed all work

½ cup cottage cheese or ricotta cheese (using low fat will lower calories and total/saturated fat)

2-4 tbsp sliced green onions/scallions

4-8 ounces (¼-½ pound) cooked ground turkey or chicken sausage

  

Directions:

  1. Preheat oven to 350 degrees.  Generously spray a muffin tin with nonstick cooking spray (OR for easier clean up, insert tin foil cupcake liners and then spray with nonstick cooking spray).

  2. In a medium bowl, whisk together eggs, egg whites, milk, salt and pepper.

  3. Mix in any “add-in” ingredients to the egg mixture.  

  4. Using a ⅓ cup scoop, evenly divide the mixture in the muffin tin.  NOTE: the amount of total mixture will depend on the ‘add-ins’ included.  

  5. Bake in the oven for about 25 minutes or until the tops just begin to brown and the egg has set.  

  6. Allow to cool before serving or storing.  Enjoy!

 Quick Tips

  • Once you have found some ingredient combinations you like, make a double batch and leave in the refrigerator for up to 3 days to eat as meals or snacks.  

  • The egg muffins can be wrapped individually and frozen.  To re-warm, take the muffins out of the freezer the night before you want to eat them and allow to thaw in the refrigerator.  Warm up in the toaster oven or oven for several minutes.  They can also be microwaved, but the oven will provide the best texture.  Overcooking the egg will make them tough. If microwaving, cook on 50% for about 30 seconds.

  • The egg muffins can be customized to your taste preferences.  Each person in your family can add different ingredients to make their own edible art.  Get creative!

  • Any vegetables you add must be cooked in advance before adding to the egg mixture; foregoing the cooking of the vegetables will leave the egg quiche watery.  This is a great recipe to use up leftover cooked vegetables from a previous dinner.

  • If you add ground sausage, bacon, ham or any other protein, cook thoroughly before adding to the egg mixture.  Never use raw or uncooked meat in the recipe.

  • These muffins are greatfor breakfast with a slice of whole grain/sprouted grain toast OR fruit.  You can also place one in between whole grain english muffin halves for a egg sandwich on the run!

  

A few delicious egg muffin recipe ideas:

 

Green Chili

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

½ cup low fat cottage cheese

¼-½ cup low fat cheddar or Monterey Jack cheese

4oz can diced green chilis

 

 

Veggie Garden

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

¼ cup crumbled feta cheese

2 cups roasted/sauteed mixed veggies

 

Tex Mex

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

½ cup shredded Mexican Cheese

½ medium sweet onion + ½ red bell pepper, chopped and sauteed in 1tsp butter until caramelized

Serve with 1 tbsp salsa per quiche (optional)

 

 

TRUTH: Therefore I tell you, stop being worried or anxious (perpetually uneasy, distracted) about your life, as to what you will eat or what you will drink; nor about your body, as to what you will wear. Is life not more than food, and the body more than clothing? And who of you by worrying can add one hour to [the length of] his life?

Matthew 6:25,27 (AMP)

 

 

References:

Egg Nutrition Center

 

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