Meals in T-20 Minutes ~ Healthy Egg Scramble

It's time to get cracking! Eggs are an awesome source of protein and are a healthy choice for providing your body with the energy it needs to function efficiently.

Eggs are a natural source of Vitamin D (which is great for strong bones), and are also a significant source of all of the essential amino acids (meaning they are a complete protein). Along with these benefits, they also combine other awesome essential vitamins such as riboflavin, folic acid, Vitamin B6, Vitamin B12, choline, iron, calcium, phosphorus and potassium. Choline in particular is an 'eggcelent' benefit because it directly feeds your brain development!

Today's Featured Recipe is a Healthy Egg Scramble

To view my egg scramble, check out my photo on Instagram, and make sure to follow me!

 

What You'll Need:

 

• 2 raw, large eggs
• 2 Tbs skim milk
• 1 whole wheat tortilla
• 1 tsp taco sauce
• A sprinkle of shredded cheese (optional)

 

Directions:

 

Take 2 large eggs and crack into cereal bowl that has been sprayed with cooking spray.

 

Measure 2 Tbs of skim milk and pour into bowl with eggs. Mix together by whisking with fork.

 

Put egg and milk mixture in microwave, on high, for 90 seconds.

 

Take tortilla and warm in microwave for 15 seconds.

Take fork and loosen the edges of the scrambled egg patty and place on tortilla.

 

Garnish with taco sauce and cheese if desired.

 

 

Serve with unlimited veggies. For a sweet, after dinner treat, eat a strawberry-pineapple fruit salad!

 

 

 

 

 

Minute Meals ~ Iced Coffee Protein Boost

If you're like me and your schedule is FULL from the time you wake up until the time you turn out the lights, you may need some extra tips on how to make 'minute meals' that will help you stay slim and on-track (versus fast food or other convenience food)

Today's Featured Recipe is: Iced Coffee Protein Boost

Need an extra pick-me-up that has your favorite coffee flavor? I know I certainly needed an afternoon boost to charge my muscles AND my drooping eyelids, and an Iced Coffee Protein Boost sounded exactly like the kind of goodness my body needed! After playing around with some ingredients lying around my kitchen, I think I've nailed the tastiest combo.

What You'll Need:

• 1 cup room temperature or chilled coffee (just make an extra cup in the morning and turn off your pot - this is the perfect kind of coffee to use!)
• 1 scoop of Protein Powder (any flavor or brand would be okay. I suggest Body Fortress Vanilla)
• 1/4 cup vanilla Almond Milk (make sure to get UNSWEETENED) 
• 1-2 tbs Coffee Mate Vanilla Fat Free Liquid Creamer (optional) 

Directions

Take all ingredients and mix in blender for 30 seconds. Serve over ice.

You can also blend in ice too to create a frappe-like drink.


Approx. 200 cals.

Meals in T-20 Minutes ~ Steamed Quinoa

For those of you (like me) who do not consider yourself a gourmet chef, my T-20 minute recipes are the perfect go-to for healthy, satisfying meals that take less than 20 minutes to cook.

Today's featured recipe is Steamed Quinoa. 

For those of you who may not be familiar with quinoa, I'll give you a brief overview as to why it has quickly become one of my favorites. Quinoa is a superfood - its protein content is very high (14% by mass), and it is a complete protein, which means you do not have to consume it with any other foods in order for the protein to take effect. It is an excellent source of dietary fiber (which means you stay fuller longer) and phosphorous (yay, strong bones!) and is high in magnesium and iron. Quinoa is also a great source of calcium which makes it perfect for any Vegan or for those who are lactose intolerant. Quinoa is gluten-free and is considered easy-to-digest, so it's great for anyone with a sensitive tummy. What makes this grain even more 'out-of-this-world' is that NASA has even come to love this food for long space flights! (corny...but true!)

What You'll Need: 

• 1 package uncooked Quinoa (I find mine in the Health Market at HyVee)  
• 1 Container organic sauce (I also found mine in the Health Market at HyVee)

Directions: 

Bring 1 1/2 cups water to boil. Pour in package of uncooked quinoa and mix. Lower temperature until quinoa is simmering. Keep quinoa simmering for 14-18 minutes until fully-cooked. 

For sauce - 

Take 1/4 cups sauce into frying pan or sauce pan. Heat on low until slightly bubbling. 

Mix half of quinoa with sauce for a spaghetti-like meal that will keep you full and satisfied!

Eat with any greens (unlimited) or an apple. 

If you're craving a sweet dessert, try a handful of grapes or some Greek yogurt with honey.


All together, this meal comes to approximately 400 calories.

Let's Get Right to It

This blog is the beginning of a new chapter for me. It is something I've been dreaming about for roughly two years, and now, I'm proud to say it's finally a reality.

2 years ago I was at a very low point in my life. At 5'10", 165, I was quite miserable. My energy levels were low, and my self esteem was even lower. College had taken its toll on my body, and I continually relied on unhealthy foods in times of stress. Finally, it came to the point that my shoulder was causing me so much trouble that I had to go to the doctor. Although the doctor did not diagnose me, or find any issues, I knew from the look on her face that I had some work to do. The way she suggested trying strength workouts also got me thinking. From right then and there I made the commitment to get back on the right track.

I want you to take a look at your life right now. Maybe you're perfectly happy, content, and confident - and if so - you deserve to keep living that life! Maybe you're hiding some pain though, too. Maybe there are some ways that you are dealing with stress, anxiety, or even happiness that are not leading you to the healthiest lifestyle.

It's time to be honest. 

No matter where you are, who you are, what you weigh, or how much you've convinced yourself you CAN'T do it - I want to tell you, YOU CAN!

My blog will teach you all the tips & tricks I used to lose the weight (over 30lbs!) and KEEP IT OFF!

No matter if you have 10 minutes, or hours of spare time, my plan will keep you on track and FABULOUSLY fit.