Easy Protein Breakfast that Kids Love by Jim Johnson

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Muffin Omelets

Very simple to make:

Preheat oven to 350

In a bowl or large measuring cup, scramble 6 eggs

Cut up a couple of smokie links or your favorite sausage or bacon (pork or turkey)

With cooking spray, coat a muffin tin (6 muffins)

Pour egg mixture into each muffin cup. About half full

Evenly sprinkle meat into each muffin cup.

Bake for 15-17 minutes (eggs should not be runny)

Remove eggs and sprinkle with shredded cheese and serve.

Serves 3 (if everyone gets 2 of these)

Eggs with Chili

While no one in my family requires a gluten free diet, I try to provide meals less on wheat/wheat products and more on vegetables, protein, other carb choices. My wife has to watch her gluten intake. So far, so good.

This morning, I fixed a simple omelet topped with some left-over homemade chili (vs salsa that has much more sugar) and a little cheese.

It was fast, easy and very tasty. There will be no fast food stop on the way to work!

Learn to eat healthy and you won’t be tempted by the convenient but not-so-healthy choices you see everyday.

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Go Meatless with Penne with Sweet Summer Vegetables, Pine Nuts and Herbs

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Looking to try a tasty, meatless dish? Follow this link for some Meatless Monday with Penne with Sweet Summer Vegetables, Pine Nuts and Herbs

http://www.miratelinc.com/blog/meatless-monday-with-penne-with-sweet-summer-vegetables-pine-nuts-and-herbs/

Seven Easy Ways to Cook with Leftovers by Molly Morgan

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My mother calls leftovers “must-goes” – everything in the refrigerator must go! Here’s a helpful article by Molly Morgan on “must-goes”:

Use these ingredient-saving ideas to get more mileage out of what’s sitting in your fridge.

Leverage Your Leftovers

1. What you’ve got: Leftover vegetables
Make this: Teriyaki stir-fry

Here’s how: Keep a large airtight container in your fridge and use it to store leftover cooked vegetables from meals made throughout the week. At the end of the week (don’t store produce for more than seven days), place veggies in a skillet or wok, stir-fry with your favorite teriyaki marinade, and serve over brown rice.

2. What you’ve got: Extra onion
Make this: Sautéed onions

Here’s how: Chop onion, sauté in a skillet for 7–10 minutes until lightly browned, and serve over grilled chicken, fish, or steak.

3. What you’ve got: Excess avocado
Make this: Green smoothie

Here’s how: Place avocado in a blender with 1 cup frozen tropical fruit (like mango and/or pineapple), ½ cup of baby spinach, and a splash of orange juice. Blend until smooth.

4. What you’ve got: Too much steak
Make this: Steak sandwich

Here’s how: Slice leftover steak into thin strips. In a skillet add ¼ of a sweet onion (sliced) and ¼ of a red pepper (sliced), and sauté for 7–10 minutes, until tender and lightly browned. Add steak and sauté with the vegetables until heated through. Top with shredded Swiss cheese and serve on a whole-wheat roll.

Here’s more: http://m.mensfitness.com/nutrition/what-to-eat/seven-easy-ways-to-cook-with-leftovers

Try This Delicious Weight-Loss Trick by: Jessica Girdwain

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Zesty dish = slimmer waist? Adding herbs and spices to a reduced-fat meal can make it just as appetizing as the real thing, says a new study from the University of Colorado.

People ate same-sized portions of regular (650 calories), reduced-fat (395 calories), and reduced-fat with spices (including onion, oregano, and paprika) meals of meatloaf, vegetables, and pasta. The eaters then rated the dishes for likability. The results: When made with spices, the reduced-fat meatloaf and vegetables scored higher than the regular versions, suggesting that spicing up food could make up for missing fat.

1. Cinnamon: Known for its blood sugar-lowering properties, cinnamon doesn’t just spruce up sweet stuff like oatmeal and rice pudding. Try it in savory dishes, too: Sprinkle the spice on baked acorn squash or roasted carrots, or add a half-teaspoon to a stew of chicken, rice, and tomatoes, Weisenberger says.

Read about more spices here: http://news.menshealth.com/try-this-delicious-weight-loss-trick/2013/07/19/

Best On The Go Meal Plan by Melissa Koerner

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You’re busy. You’re working long days. You want to eat healthy, but you don’t have the time to make meals.

I completely understand.

To help make planning tomorrow’s meals really easy for you I’m sharing with you one of my personal on-the-go meal plans.

By taking just a few minutes to think ahead about what you need to sustain you for your 8+ hour day ahead, instead of reaching for something in the vending machine or ordering lunch out when the hunger pangs strike, you are going to have some healthy foods on hand that will make you FEEL BETTER and help you get though your day with more energy, better mental focus and a full, happy belly!

Here are five items to pack in your cooler before you head out the door for a long day’s work ahead. (Of course, you can always pack your cooler the night before, which is what I do to make the morning less stressful.)

1. Very Berry Green Smoothie
This is my go-to breakfast smoothie. It’s packed with healthy fats, proteins and carbs, so it’s really filling. But most importantly, it tastes good!

Here’s what you need to make it:

8-10oz plain, full-fat organic yogurt
¼ c frozen raspberries
¼ c frozen strawberries
¼ c frozen blueberries
¼ c frozen blackberries
1 heaping handful of greens (I like spinach, swiss chard and/or kale)
1-2 tbsp raw honey
1 tbsp chia seeds
1 tbsp ground flax seeds
1 tbsp buckwheat
1 tbsp coconut oil

Place all ingredients in a blender and blend until you achieve the desired consistency. Pour into an insulated stainless steel container so it stays cool until you’re ready to drink it.

Here’s my secret smoothie weapon…

2. Greens with Fresh Veggies and Hard Boiled Eggs

Taking a salad to work is a great option because you don’t have to heat it in the microwave (the microwave destroys the heck out of your food!)

Not to mention that organic greens help detoxify your liver so they basically help keep your body clean.

There are some many different ways to make a salad—the combinations are endless.

But here’s what I make when I want to keep in really simple:

Mixed greens (lettuce, spinach, swiss chard, kale etc.—I buy the pre-made organic greens so they’re already washed and ready to go.)
Yellow peppers
Hard boiled eggs
Fermented carrots (These add a nice flavor and the juice makes for a tasty dressing; I like the company “Real Pickles”)
2 tbsp flax oil
2 tbsp sunflower seeds

If you get bored eating salads, I suggest mixing up your proteins. I typically use the leftovers of my dinner from the night before.

3. Apple Slices
I suggest slicing your apple so you can eat half as your mid-morning snack and the other half as your midafternoon snack. Be sure to buy organic apples. They’re on the Environmental Working Group’s (EWG) “Dirty Dozen List.”

4. Almond Butter
Almond butter is my favorite nut butter! Almonds are not only a great source of proteins and fats, but they’re also a great source of calcium. Put 1-2 tbsp of almond butter in a small glass container to dip your apple slices in for a balanced snack.

5. Water
Pack a water bottle—either a stainless steel Kleen Kanteen or glass container—so you always have water on you. The ideal amount of water to drink each day is about 50% of your body weight in ounces. For example, if you weighed 140 pounds you’d drink 70 ounces of water each day.

So there you have five things to pack in your lunch cooler tomorrow!

And if you’re looking for some more quick and healthy meal ideas, I urge you to check out our DIY Healthy Solutions On The Go Program which is available online for you to access at your convenience.

http://friendyourbody.com/profiles/blogs/best-on-the-go-meal-plan#