A Simple Baked Egg

One of the easiest and most delicious healthy meals for one....

A Simple Baked Egg for One

It can be tough to cook for one. It is even more difficult to cook healthily for one. And then add on top of that the fact that you want the meal to be healthy! Well... I'm here to change your mind! It isn't actually that hard!

Baked Egg for ME!!!

Egg, 1/4 cup Tomato Sauce (I used leftover homemade), 1/8 cup Goat Cheese, 1/8 cup mixed Shredded Cheese, Salt and pepper to taste

Preheat the oven to 400°F. Grease a ramekin with nonstick cooking spray. Fill the ramekin halfway with tomato sauce. Crack the egg into the middle of the sauce and add sauce as needed to fill the ramekin. Top with the goat cheese and shredded cheese as well as the salt and pepper to taste. Cook 8-10 minutes or until desired doneness. The whites should be cooked but the yolks still soft and the cheese should be hardening and beginning to brown. Top with fresh herbs and serve with a side of greens.

Simple and delicious, this dish has less than 200 calories but lots of nutrition! Easy!

React Proactively

Instead of being a passive observer of your life, react proactively and positively!

Be Brave

Chase Your Dreams!! 

What dreams have you thought of but not pursued? Today, take one step towards that dream. It could be as small as writing a 5 step plan on how to achieve it or as big as scheduling a day on a boat to try wake boarding. Take a step, be brave, chase those dreams! 

Try New Things and Make Mistakes!

Making mistakes is how people learn.

A Simple Smoothie

I am a breakfast person. I need sustenance in the morning so I don't get hangry, so I'm productive, and so I can just get started with the day.

Breakfast has so many benefits. Well - a healthy breakfast does. One that is high in lean protein, vitamins, and minerals. Breakfast helps with better performance, including concentration, strength, and endurance. Breakfast-easters have better short-term memory. Breakfast also helps improve one's mood by providing glucose to the brain.

The studies go back and forth about whether breakfast is crucial for weightloss or not. While the studies show that breakfast eaters tend to be more slender, this observation is a correlation and does not necessarily show a causation of breakfast causing weightless. 

Berry and Banana Smoothie

In a blender (I love my nutribullet), combine 1 banana, 1 cup assorted berries, 1 scoop protein powder, 1/2c skim milk (or almond or coconut), 1/2c water, and 1 teaspoon maca powder. Blend until smooth. Here I topped with 1t ground flaxseed, 1t chia seeds, and 1t shredded coconut. (These can also be blended in).

Nourish Yourself with Your Choices

When you make your choices, make the ones that nourish you.

Be a Dreamer

Be a dreamer and a DOER. Take today to make the first changes for the rest of your life. 

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Yoga - A Practice of Mindfulness 🙏🏻

Yoga has become one of my favorite exercises - something to practice several times a week. I slowly began practicing when I started running - as a way to strength train, to stretch, and to center myself.

While I often go to classes at local studios or my gym, I also practice on my own, at home. Yoga is constant work, something I'm always striving on, and by going through the routines, the rhythm of it, I allow myself to release the pressure that I sometimes put on myself in other more competitive situations.

Yoga emphasizes being willing and open-minded. In order to get through some of the poses, you have to dare. You have to be able to kick your legs into a handstand and not be afraid to fall. If you fall, you try again. And that's how you succeed. Through this, it also teaches mindfulness. Mindfulness is defined as "the intentional, accepting and non-judgememental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment" (Zgierska, 2009). By focusing on the yoga, you can move through the movements intentionally and be able to feel the sensations. This allows one to learn mindfulness and take it to others spaces in life, such as eating or stress relief.

One of my favorite yoga instructors is Emily (pictured above). For more information about her classes, please visit emilytullyyoga.com

I hope you take some time to go practice this week. Namaste.

Meringue - Soft and Sweet 🍓

I have a tremendous sweet tooth.... Working in the wellness field, this is not always the best thing to admit. So, I find ways to satisfy that sweet tooth while not having too much sugar.

Last week, I was in a mood for sweets (ha... what else is new??), but didn't want to be too naughty.

I picked up a larger meringue, cracked and crumbly, and topped it with Icelandic yogurt (you have to try Siggi's Skyr... it is delicious!) and a cup of chopped strawberries. The Skyr has 2-3 times the protein than regular yogurt without excessive sugar and without artificial sugar. Siggi's uses milk without growth hormones. Just 1 cup of strawberries has 160% of the recommended daily dose of Vitamin C. It is heart-healthy and helps fight cancers. My version - a healthier type - of Eton Mess, has enough protein and vitamins to make a meal of it! Num num!